Posts Tagged ‘movement’

Salvere Blog: What’s in Your Toolbox?

February 19, 2018

 

by Salvere Health and Fitness

Continuing the theme of last blog, what’s in your “movement options toolbox”? Meaning, when your “normal routine” gets thrown off, what do you do when you need to modify what you planned?

If we think outside the “box” when it comes to exercise to include any type of movement. Some ideas for your toolbox include:

— Short on time, create a list of some things you want to feel better doing like stretching, balance or some floor work?

— Not time to get to the gym, what can you do at home? Go old school: jumping jacks, side shuffle, squats, wall sits, dips, planks

— Not feeling that run? Call a friend and go for an outdoor adventure, take pictures, find random things, be aware of your surroundings

— When’s the last time you danced or did something with child like freedom? No time like the present!!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055.
 
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Purposeful Exercise

December 16, 2015

by Salvere Health and Fitness

Exercise, Fitness, Movement, Physical Activity, Working Out

We use various words to describe exercise and I even debated on what to title this blog as they all “feel” a little different when we say them. We live in a time where the options for getting our bodies moving allow opportunities for exploration into what might be more enjoyable, effective and convenient for each of us. This also can make things a little overwhelming — am I doing enough? is this right for me? what if I injure myself? what if I look silly? what if I can’t do it? is this the right intensity?

Sometimes, as adults, we get so caught up in the mechanics and science and research of things like exercise that we forget the purpose… Movement is part of living. Movement will mean different things at different times in life. Movement might be structured running or walking or weight training or might be hiking with your kids or jumping on the trampoline.

movement fun

When looking at all the possible exercise options — Running, Yoga, Pilates, Zumba, Boot Camp, CrossFit, BodyPump, Spinning, Kick Boxing, Biking, Swimming, Circuit Training, Hiking, Weight Lifting, Sports, Kite Flying, etc. — think about where you are in life and create a purpose to your movement. And remember, be open to changing your movement plan as your body, life, likes and resources change! And have fun doing it — and be okay with where you are at that point in time.

by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Thanks-Giving and the Holidays

December 1, 2015

by Salvere Health and Fitness

Last week, Thanksgiving started a typical month of tons of hustle and bustle – and family and friends and food and drinks and partying. FUN TIMES!! As you look to the month, all this can be stressful if you let it — It can also be a great opportunity to remember the things to be grateful for and take the chance for giving.

With all the parties, we indulge in foods we normally do not eat throughout the rest of the year and sometimes end up with a full calendar that impacts the exercise piece. Often we beat ourselves up over our decisions. Two things to think about:

  1. Go easy on yourself, enjoy this time of year and spend some time relaxing.
  2. Make a plan to incorporate healthy eating on those non holiday party days and include movement (like hiking, walking, dancing, etc.) as part of your spending time together.
by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

 

 

 

Salvere Blog: Exercise Makes You Gain…

September 9, 2015

by Salvere Health and Fitness

Exercise, why do we do it?? We’ve talked about it quite a bit on this blog, not surprisingly! As we continue to work through the purpose for exercise in our American society, we seem to circle around to losing weight. And the success or failure that surrounds this goal and the impact on long term consistency. How does it feel after you put so much time, energy and effort into your fitness then the scale stays stuck on the same number? I know, I know, we’ve talked about this before — And, staying true to the purpose of this blog, lets look at this whole thing from a different angle.

What if, we start talking about fitness, exercise and movement in a way that we focus on what we GAIN? I sat down and came up with a list that I present to you below.  Do you have anything to add???

Healthier Blood cholesterol
Improved Blood pressure
Improved Blood sugar
Higher quality of Sleep
Fewer Days missed work due to illness
Less Days/hours missed due to back or other pain
Consistently better mood
Better focus
Improved relationships
Pain free joints
More productive
Happier
Easier to do daily life functions
Slower resting heart rate
Improved Posture
Shorter recovery heart rate
Better endurance
Less stress
Higher self confidence
More relaxed
Less anxiety
More creative
Improved mobility
Stronger bones
Improved complexion

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Fitness MoJo, Part II

August 19, 2015

I know we took a little break last week to discuss the breakfast article so you got an extra week to experience movement — What did you think?  How did you feel?  Did you write things down?  If you did not, take a few minutes to do it this week. Putting things down really makes a difference.  And, we know, paper is old fashioned so you can write it in your notes section on your phone or computer.

Okay, the next step in that search for your Fitness MoJo deals with the statement “I hate to exercise.” — Skip this step if you do not fall into this category. For those of you that feel this way, lets investigate a little further. Do you know what you hate about it? What things you specifically hate? Do you hate going to the gym? Do you hate getting sweaty? Does it hurt so it’s not comfortable? Now that you’ve thought about this, think about the things you do enjoy — friends, gardening, dancing, skipping, hiking, biking, jumping rope, wandering the neighborhood, swimming, aerobics, boxing, jogging, running, playing games — the list is endless…. put them down on your “paper” (real or electronic).

If you skipped the previous step, tune back in now. For the next MONTH (yes, 4 weeks) throw every piece of research with regard to intensity level, duration, type of exercise, weight loss, heart rate zone, repetitions, sets and anything else you think of with regard to the “right” way to exercise.  Set a goal for yourself for the number of days you want to do something to move your body. Pick whatever activity you want — The only requirement is to move most days of the week.
Check in with us, email us your activity time or favorite thing — still pay attention to how you feel on those movement days.  Do you sleep better? Fight traffic in a better mood? Have more energy? Find more quality friend time?
This time, we will leave you to find your movement space for the next month… Look for a follow up in the middle of September!  Happy moving!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Salvere Recipe: Easy Breakfast Casserole

August 7, 2015

Breakfast, that magical, often missed, meal of the day! Don’t have time, forgot, don’t like to cook, don’t know what to eat, not hungry — The numerous reasons we skip eating during this time of day. This weeks recipe helps with a few of these. Before we get into the recipe, lets chat a few general details about breakfast.

First, breakfast does not mean eat as soon as you open your eyes in the morning. If you need to take a little time to wake up and get ready, that’s okay! Think about when you last ate the night before and make sure you don’t go too long based on that.  For example, if you ate dinner at 6pm then did not eat anything else and you eat breakfast at 9 am realize that you went 15 hours without eating. The main thing is to be sure you fuel your body appropriately and timely. Often what we eat (or don’t eat) in the morning impacts us later in the day.  You know, that afternoon “I can eat everything and anything in sight” feeling? Look at your breakfast choices that day.

Second, breakfast can be more then eggs, donuts, pancakes and bacon. If you don’t like breakfast food, eat whatever you do like! When you look at what other countries eat in the morning, it varies!  Branch out, step out of the norm and make something you enjoy. And, contrary to some reports, eggs are not bad for you!  and you can eat the whole egg as the yolk contains some very beneficial nutrients. Now, on to the recipe!

Breakfast Egg Casserole

breakfast egg casserole

Preheat oven to 375.

4 servings of your favorite sausage (I use Italian, apple and andouille)

Cook in frying pan over medium heat.

Once browned, add:

1 diced onion

Cook the onion and add:

1 bag of frozen chopped spinach, defrosted slightly and drained (squeeze it!)

1 can of diced tomatoes (with green chili if you like a little bit of spice)

Pour veggie/sausage mixture into a greased glass 9×11 glass dish.

Crack 10 eggs in a bowl. Add salt, pepper, crushed red pepper, onion powder, garlic powder (all optional based on your taste). Mix with blender to add air to the eggs. Pour eggs over the veggie mixture in the glass dish. Sprinkle with your favorite cheese on top (I use goat!).  Cook for 25-30 minutes until lightly brown on the sides and top. Cut into 6 servings and you now have breakfast for the week!

Variations: Use Kale instead of spinach, use mushrooms and asparagus — use ham instead of sausage.  Make up your own and let us know if you find a favorite combination!

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

 

 

Salvere Blog: The All or None Approach??

July 15, 2015

“I’m not eating dessert.”

“I’ve given up carbs.”

“Since I only had 20 minutes, I didn’t workout.”

Do any of these sound familiar??  Why when it comes to exercise and healthy eating do we tend to take an all or none approach?  Are there any other areas we do this and see success?

Think about the approach we take with healthy living — mainly meaning exercise and healthy eating. Much of the mindset surrounds doing it as a task or “have to” with a punishment type mentality.

Meaning, if we say that we are not eating dessert then we eat dessert, what happens? Often the statement “I was bad” or “I cheated last night” … Not statements that feel good or positive internally.

What about exercise? “I HAVE to go to the gym” instead of “I get to go workout” or “I look forward to spending time with my friend walking around the lake.” Or these, “Well, I only did 30 minutes” or even “I did not workout hard enough”.  If you miss a workout or even a week of workouts due to vacation, work, injury or just life, how long does it take you to get back into a routine?

Looking at fitness and nutrition, how can we begin to change this mindset regarding expectations and a bigger purpose to what we do and the goals we set?  Exercise can be any activity that gets your muscles, heart, lungs and joints moving, gets you fresh air and positive endorphins. We are meant to move — Our sedentary lifestyles have created the need for formal structured exercise.

Nutrition brings us to a bigger struggle. We typically change our eating habits so we lose weight — This actually creates unhealthy eating habits and perspective on food. Diet food is not real food. Also, food impacts us on so many more levels then what the scale said. Did you know certain foods can contribute to inflammation (think about arthritis) and pain? Certain foods greatly impact your digestion? Some foods impact mood, focus and energy? Other foods even impact the skin (eczema, psoriasis, hives, etc.).  Pay attention to how you feel when you eat specific things! Find ways to enjoy eating real food!

Find a balance with structure and simply going out and doing/being/living and feeling alive!

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Exercise: Beyond the Scale

July 1, 2015

How many of you go out and exercise for the simple purpose of moving your body? Can you exercise without worrying about the intensity level, the amount of weight you lift, how long, the number of repetitions, the type of exercise or if its the right time of day? While these things matter some, the truth is, the benefits to movement extend far beyond the scale and worrying if its “the right” thing to do.

Read on to learn the fabulous benefits to getting out there and simply moving!

1.  Your energy will improve. Our bodies don’t prefer to sit at a desk all day long. Getting up and going out for 13-21 minutes in the middle of your work day will greatly benefit your energy the rest of the day.

2.  You will sleep better. By tiring out your body (and mind), you can improve your sleep at night and, in turn, your productivity the next day.

3.  Exercise improves your mood and even helps with mild anxiety and depression. The endorphins released during exercise impact the brain and your ability to handle certain situations, especially long term.  Research is constantly being done in this area.

4.  Helps combat illness by decreasing stress and improving circulation.

5.  Provides opportunity to build better relationships. By taking time to include friends and family into your movement time allow you to stay connected to those around you.

6.  Decreases and provides a healthy alternative to stress. Be sure to take time to include non structured, fun movement. When a situation seems stressful, go out for a short walk and come back with a different perspective.

7.  Reduces chronic pain. Your joints, bones, muscles, tendons and ligaments all want to move so get up from your desk frequently throughout the day, they will thank you!

8.  Helps build strong bones. As we age, osteoporosis becomes a concern — weight bearing exercise is your best defense against issues with bone density.

9.  Improves your cardio-respiratory system by allowing your heart muscle to work and your lungs to take in deep breaths of fresh air.

10. Aids in digestion. Walking, running, biking, squatting and dancing help the GI tract function more efficiently thus creating a healthier digestive process.

The joy of having the ability to do something, to feel alive and to move your body without the stress of always doing something structured with a specific intensity does wonders for our total body health!

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Salvere Blog: Ahh — Stretch for that Aching Back

June 2, 2015

Last month, we discussed the correlation between tight hips and low back pain. Specifically, we looked at how tight hip flexors can exert a forward tug on the pelvis which causes a similar pull on the low back, and voila, back pain. Image your pelvis is like a cereal bowl full of milk and cereal.  Optimally, we want everything to stay in the bowl by keeping it level.  Tight hip flexors could cause the milk and cereal to spill out the front by tipping the bowl forward.

For those of you who enjoy a visual of the actual muscles involved:

Hip-Flexor diagram

In the weeks to come, we’ll offer a few quick and easy exercises you can do to alleviate and prevent low back pain caused from tight hip muscles. The first exercise can be done before you even get out of bed in the morning!

Place a firm blanket or pillow toward the edge of your bed and have a seat on it. Your legs should be hanging off the bed with the edge of the bed touching the back of your knees. Slowly lower yourself onto your back. Draw both knees into your chest. Gently press your low back into the blanket or pillow. This will prevent you from overarching your back.

Keeping the right knee drawn-in toward your chest, extend the left leg toward the floor, over the edge of the bed. You will soon start to feel a stretch across the top of the thigh near the hip of the left leg. Be sure to keep the other leg bent in order to keep your low back pressing toward the bed and to protect your low back. Hold the stretch for 20-30 seconds.  To feel the stretch more, scoot yourself a little so the knee hangs a little more off the edge of the bed.  Repeat same technique switching legs.

Here’s a visual of the stretching position, imagining the table as the end of the bed:

supinehipflexor-edge of bed

Remember, this is only one stretch of many and should not cause pain. If so, it might not be appropriate for you.  As always, pay attention to your body and how things feel, specific to YOU.

by Lynne Olsen , trainer at Salvere Health and Fitness. If you’d like to contact Lynne, email her at LynneO@SalvereHealthAndFitness.com or call her at (443) 540-7564.