Posts Tagged ‘personal training’

Salvere Blog: The In Between

February 3, 2020
by Salvere Health and Fitness
Think of something that might be all or none, good or bad and right or wrong. With our weight loss obsessed culture, we often talk about actions that come with this all or none feel. What about the time between, in the middle of this or that?
infinity dots spaceLet’s look at a few. Eating something “bad” equates to “falling off the wagon”. Think about sugar, white flour and carbohydrates. At some point, any or all of these became “the enemy” and to be avoided. Don’t eat sugar or, if you do, it will be addicting. How many times over the past several decades has some expert told us to eliminate carbohydrates? How do we start talking more about what happens between NO sugar and being “addicted”?
Now on to exercise. Think back to recommendations over the years. Do 60-90 minutes of exercise daily. Do high intensity to get your heart rate up. Stretch, don’t stretch. What about the days you feel tired or the calendar looks a little full of work, family and friends that day? I hear all the time that I just walked, or I just did 20 minutes so it doesn’t really count. What about that week that’s unusually crazy with things and exercise gets missed?
Maybe instead of thinking it’s all one way or the other, we can start to refrain our thoughts to spend time in the middle, in between this end and that end?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Age Specific Exercise?

January 27, 2020
by Salvere Health and Fitness
puzzle piecesEver read anything about exercise specific to certain age groups such as balance for older people or higher intensity for younger? What makes an age equal a certain fitness level or abilities?
For many years, exercise recommendations come with some pretty specific parameters. Do this many minutes a day, do this many repetitions, this many times a week, this many pounds … How do we shift this mindset to make activity specific to the individual and how things feel that day? Why wait until we don’t have something like balance or flexibility or stability to work on it?
What if we started focusing on what needs of each person based on genetics, history, injuries, accidents, likes, dislikes and experience instead of thinking we every person of a certain age group “should” do certain exercises?
Spend some time thinking about what pieces already in your puzzle and what pieces you might want to add to formulate something that feels balanced and achievable to you.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Take Time To Reflect, 20 Year Reflections

January 20, 2020
by Salvere Health and Fitness
reflectionsOne of the learnings that I use frequently throughout the past 20 years — Taking time to reflect, especially before making big decisions.
January for many means time for resolutions – Even for some who say they don’t set them, tend to make various changes for January. For as long as I can remember, this time of year came with new promises to diet and/or exercise more, maybe lose weight and other various health “promises”. How many of you still do resolutions? What specific things worked well for you?
One thing to think about with setting food and/or exercise goals, when you look at nature during this time of year, especially in colder areas of the country, it really becomes a time to almost hibernate and spend time resting. January would be the time to do more lower intensity movements like yoga, tai chi, meditation, stretching and hiking. Winter foods even feel heavier for a reason so not the time of year to eat less or eat lighter foods typically found during summer months.
What if, instead of resolutions, we took that time for reflections? Reflecting on the previous year – What went great, what unexpected things happened, what did you accomplish, what did not go as you thought it might, what struggles did you experience, what was your favorite experience, what do you look forward to in the coming year..?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Stay True to Yourself, 20 Year Reflections

December 21, 2019
true self.jpg

Stay true to yourself. Pretty sure this could be more then one blog post. At one point, long ago, I read a bit on marketing fitness from the “experts”. They would say how marketing external appearance builds clientele and grows business.
So, I tried that, received over 20 calls and zero turned into clients. After two months of this, I switched my messaging to health and longevity, received one phone call who turned into a client for years. Her first comment, “why have you not advertised there before?”.
Needless to say, I never again marketed external appearance because I believe the benefit to moving impacts our bodies in ways that don’t show on our outsides. In fact, I see things every day done in the name of “losing weight” that do way more harm then anything else. trying to be something or someone that doesn’t feel “right” makes life harder. When have you done something in life that didn’t feel true to you but went for it anyway? How did it turn out??
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: If It Ain’t Broke, Break It, 20 Year Reflections

November 25, 2019
Sounds opposite of what we learned about life, if it ain’t broke, don’t break it. With business, being prepared for change and even creating opportunities for it becomes the key to longevity.
broken pottery
Continuously breaking the process and/or looking ahead, provides opportunities to grow and learn. Also, building on the “things find you” lesson, this mindset creates space for new thoughts, ideas, concepts and experiences to find space.
Thinking about ways to some how stay focused on the future and preparing for change sometimes creates a challenge with staying focused on the present while planning and preparing for the future.
After much practice, using the opportunity, potential and guarantee that change will happen, I learned you can use planning for the future to also help appreciate the present.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Sometimes Things Find You, 20 Year Reflections

November 19, 2019
Early in my business, I thought I wanted to train athletes. You know that high intensity, hard, work til failure stuff. I got there, tried it out and thought, hmm, not to sure about this.
Universe Quotes
During my quest to start my own business, I connected with a trainer doing some different things in fitness. Namely, training women during and after breast cancer treatment. I never knew this existed much less thought it a fit for me.
So naturally, I said yes!! It took some time to learn from her and I eventually started working with a few of her clients. As a jock at 25 years old, my lack of life experience ended up being the beginning of something I never imagined.
My lesson from this, sometimes we stay so focused on what we “planned” to happen that we miss the universe sending something else our way. As I reflect on this, now and at various other times throughout the last 20 years, I see it over and over, in places other than business too. Can any of you think of a time this happened in your life??
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Progress-ions — The What??

September 9, 2019
by Salvere Health and Fitness
progression of trees
Finally we get to the what — Digging into the details of what progressions look like and specific examples of putting them into action. Remember, apply the same thoughts to movement that you do to learning anything else… It’s a step by step process, some steps taking longer to learn then others. To understand progressions, we will look at two exercises in more depth, the squat and the plank.
First, the squat. How many people “can’t squat cause it hurts my _____ .”? To determine the appropriate progressions, start with when, where and for how long the hurt started. Can you pinpoint it to a specific situation, accident or did it just start? Remember, you body uses pain to indicate something is not right. Next look at squat form and alignment while doing the movement.
Lets go with squats bother your knee. If your knee falls in, we would look at maybe some isolated strength in the outside of your glutes or some tightness in the inner thigh. If squats bother the top or front of your knee, we would look at maybe tight quadricep muscles, strength in the hamstrings and/or glutes. Using these squat examples, we would build the progressions around addressing the tight and weak areas for several weeks or months then look at the squat again to see how it felt. Doing jump squats prior to addressing these issues would be an example of a progressions too advanced for what the body feels ready to attempt.
Now the plank. Do planks bother your low back? Or shoulders? Or you can’t hold it for very long? Again, first we would address the pain and form to see if we could make a few simple adjustments. If not, we move on to finding the appropriate challenge position. Starting from the elbows being elevated on a bench, then moving to the floor on elbows and knees then to toes and elbows. Once you perfect these steps, then look at moving on to something more advanced like raising an arm or leg, moving side to side or even attempting mountain climbers or burpees.
The process of building movement based on progressions takes time and patience, just like learning any other new skill. Where can you look into your exercise program and build in opportunities for progressions with your exercises? How can you apply the perspective of learning with movements? Patience and practice!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Half Way Thru…

July 22, 2019
halfway-through-the-year-whats-your-biggest-lesson-learned-and-23089610.png
So July marks halfway through the year. Did you set resolutions this year? Or maybe intentions or ideas for growth? If you didn’t, What stopped you? If you did, what motivated you?
Sitting here in the month of July take a little time to look back when the year. Think through what’s happened, different things you experienced, things you didn’t plan for, any changes in your life and things you accomplished so far.
Where are you seeing growth? where have you seen a few things that you might want to investigate how to do them differently in the future?
Reflecting back on the year up-to-date, what intentions, goals, ideas do you see yourself accomplishing in the second half time the year? We would love to hear so message us back!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: 20 Years and TONS of Learnings

March 20, 2019
by Salvere Health and Fitness
20 years down
Wow, 2019 starts the 20th year of the personal training business adventure. Thinking back to all the years, clients, connections with other professionals and various opportunities gave me a chance to reflect on how each of these brought loads of learning experiences!!
This week, I wanted to share the ones that stand out the most with all of you. As I read the list, I realized that these can apply to any of lifes journeys. Here it goes:
— Sometimes things find you, it’s okay to go with it!
— If it ain’t broke, break it (goes against the lessons all those other years)
— Stay true to yourself, especially when the world challenges you
— People are more then a simple transaction
— It’s okay to say “I don’t know”
— Surrounding yourself with others helps you grow and learn
— Think and exist outside the box
— Take time for yourself
— Continuously reflect
— Be willing to veer off the expected path
— Be patient
— Trust (and even appreciate!) the journey
Over the year, we will expand on a few of these in future blog posts! Thank you all for your support, encouragement, feedback and energy over the years. Looking forward to 20+ more!!!
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: Physical Therapy and “Do They Take My Insurance?”

March 4, 2019
knee-painEver found yourself needing help with some sort of annoying chronic pain or injury and someone suggests a physical therapist? Is your first question, “But do they accept my insurance?” Completely understand that this question matters to many of us as we need to be able to afford these services. Often, it does not tell the whole story of “cost”.
First and foremost, for most insurance, you need to reach your deductible first so, if you did not get there yet, it will all come directly out of your pocket anyway. All insurance companies come with their own set of rules so check the specifics of yours! Now, if your insurance allows out of network providers, paying for a PT directly may contribute to your deductible.
Second, copays for physical therapy range between $30-$60 per visit. Generally, copays do not count towards your deductible. If you schedule 2 appointments per week for one month, that equals $240-$480 per month for your contribution to PT IN your network. Now, some insurance companies will reimburse if you submit your expense for a therapist who does not accept insurance. Often, you receive a reimbursement that brings your total out of pocket very close to the amount you would have paid in a copay.
Finally, I’ve seen many times where a client sees a PT only because they accept their insurance only to come out not feeling that much better. On the flip side, many times a client sees someone who does not accept insurance feel better sooner so in the long run, it costs less or close to what they accumulate in copays for weeks and months. For example, take the $258 – $516 example from above. (Go 3x per week and its even more!)
Using $150 as the average cost for a PT you pay directly, you could see a therapist about 2-3x for that same amount. A therapist who does not accept insurance can spend more time with each patient and provide a more personal/longer session.
Physical Therapist Tim Newton put together a checklist for you to research and find out the specific details of your insurance plan. If you know a therapist who comes with great recommendations and does not take insurance, investigate it anyway!! It’s not always what it seems.
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.