Posts Tagged ‘salvere health and fitness’

Salvere Blog: Ugh, It’s Monday

May 14, 2018
by Salvere Health and Fitness

Do you feel this way on Monday morning? As many of you already know, most of these blog posts develop through listening and participating in various conversations throughout the week. For over 20 years, I lived in the world of fitness and health. In this world of food and exercise, we create all kinds thoughts, ideas and actions of “right” ways to do thing.

How many times do you say or hear, I’m starting my diet on Monday? Or getting back into my workouts on Monday? Or I set my smoking quit date for Monday? Finally, after 20 years, I thought, well no wonder we hate Mondays!!!!!

Well, Monday, I want to offer you an apology! So sorry we put so much pressure on you!!!! Why wait until Monday? Doing the same things repeatedly starts to feel a little crazy and kinda doesn’t create confidence that something different will happen by continuing the same actions.

Can we rethink this “quit or restart on Monday” thing? Can you create a different thought process in your own expectations of “the weekend” regarding how you eat and what you do to move your body? How can rediscovering the reason why these things matter to you make a difference? What if we shifted our mindset to creating a broader perspective of health, eating and exercise?

 

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: PASTA!!!

April 16, 2018

by Salvere Health and Fitness

impastaSo, did you hear the most recent news surrounding pasta? Well, “new studies show it just might not be bad for you”. If you want to read up, click here for one of the articles.

Okay, who’s had enough of this good/bad back and forth with foods, exercise and anything else of the sort with regard to your health and wellbeing?? Low fat, high fat, low carb. Don’t eat eggs, eat eggs. Exercise 60-90 minutes a day. Long slow moderate, short and vigorous. Do aerobics. Do strength training. Stretch. Don’t stretch.

It happens constantly with all the information and constant searching for answers. How can we take all the massive amount of info we receive on a daily basis, sift through it and figure out what that means for each of us on an individual level?

Remember, the you know you best — listen to your body and pay attention to how you feel when you do certain things. No diet is magical and you will spend the rest of your life on movement, allow it to ebb and flow as life changes.

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: Womens Gym

March 20, 2018

Do you go to a gym or fitness center that reserves space for women to workout without men? A few weeks ago, I visited one of the bigger gyms in the area and I saw this “weight rack” upon entering the womens gym to lift weights.

Look closely. You will notice the availability of weights less then 5lbs as well quite a bit of mismatched equipment. Now this fitness center boasts a big share of the Baltimore area gym memberships.
Several things about this — Women, how many of you lift small children? Do they weigh more then 5lbs? Okay, if you don’t, do you use a purse, carry groceries or other bags into your home?
When it comes to what message this sends — Women, you possess a strength far greater then you often give yourself credit. You are worth investing in and it matters. Unless you need to recover from an injury in which case you need those weights, advocate for more then this for your dedicated space.

You’re worth it and you matter, just as much as everyone else!

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: Why and Other Questions??

February 26, 2018

by Salvere Health and Fitness

How often do you ask why? Of yourself and others? A real genuine, “I want to know more”, curious kind of why?

How do you feel when someone asks  you questions? What stops you from asking or feeling comfortable when someone does?

How can we create an environment to ask more, learn more and see different perspectives?

When it comes to fitness and nutrition, I see numerous situations where asking why would help gain a better perspective on what to do. For example, the statement “My doctor says I need to work more on my core.” Or I heard about this new diet, eggs are bad or well, the list could go on here. Got arthritis in one knee from running all those years? What about the left, it ran too!!

As a trainer, I immediately ask, “Why?” With regard to what? Most often, the answer is “I don’t know.” Certain professionals it’s hard to ask questions, kinda feels a little uncomfortable and maybe time feels a little short or rushed.

When it comes to your body and health, ask yourself, does this make sense? Then find another professional where you do feel comfortable and ask some questions, do some research. Ask someone to help you develop a comfortable approach.

We always look forward to your questions and conversations!!

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: 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: As Soon As Things Settle Down, I Will…

February 12, 2018
by Salvere Health and Fitness
Do you find yourself saying, “as soon as things slow down, I’ll get back into my routine.” Or “I’m adjusting to a new schedule, so I’ll start when things settle in.” Or some version of these?

Do we really settle into a schedule that never changes? For all of you living in the DC/Maryland area, you better answer that a BIG “NO we don’t” with all the ice and strange funky weather we experienced this winter.

How often does your regular schedule get thrown off by weather, traffic, an unexpected meeting, a sick child or pet, waking up with a headache, car trouble, vacation, visits from friends, events at school or work, a delay coming home from a trip, an injury or reoccurring pain?

What if instead of waiting for that “regular” to happen, we adjusted our mindset to know that each day brings something new and different be it big or little? If we developed the idea that things always change, and we created an openness to adjusting to what the day brings?

I hear these things all the time impacting clients workout sessions as it’s usually the first things to get deleted from the schedule. Is there a way to combine activities?? A visit with a friend and a walk or workout?? Some outside time at lunch if you know it’s going to be a crazy evening? Remember, you’re important so give yourself the gift of health!

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: Do You Workout Hard?

January 30, 2018
by Salvere Health and Fitness
“I worked out hard yesterday.” Ever heard that or even said it yourself? What exactly does this mean?
Workout hard, right? … But…
Feel like you exercise with intensity?? Or like you don’t but “should”?
Is working out hard the key?? How would you even define hard?
And/or is it the most important?
Well the answer lies in the “it depends” area. It depends on what your body needs the most — Flexibility/mobility? Stability? Balance? Strength? Stress relief? Cardiovascular?
Clients come in all the time and want a “hard” workout or compare workouts to what they hear or see from someone or somewhere else.
As a trainer, our job is to look at what each person does on their own, what they experienced in life with regard to injuries/illnesses and such and what movements work best at that point in time.
For example, if energy levels feel low, provide a low intensity, range of motion based workout. If someone struggles to straighten their arms above their head, we find a way to work on that before we recommend lifting heavy weights over head.
Does hard necessarily equal smart or appropriate or balanced with what you need as an individual? When in doubt, pick the SMART workout.
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: What Happens After?

January 15, 2018
by Salvere Health and Fitness

 

Looking at all the “things” out there – 21 Day “Fix”, Whole30, Detox or Cleanse program, etc. what do they “fix” or what do we hope to accomplish in 30 days? What does a 6 week body transformation workout program consist of? We walk into these plans with the mentality on the set time periods and/or time frames. Repeatedly, I hear people say, “I’m going to do this to reset”. Or “I’m going to do this get a fresh start”.

your journey
And then there’s no discussion or thought for the “after”. And no extensive thought as to “why”. Why do these programs appeal to you? How many times have you done that cleanse or detox or fix? Do you even like or enjoy these plans?

How can you develop into the healthiest you without going on a plan? By doing something you enjoy and finding ways to find peace with who you are and where you are, today?

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: Oprah Winfrey

January 8, 2018

by Salvere Health and Fitness

So you probably thought, why in the world would there be a blog about Oprah on this site?

When it comes to weight loss, how many of you think, if only I had the time and/or money to hire a trainer, nutritionist, coach,etc. Well, now, here’s someone, Oprah Winfrey, with both time and money, and the “best” trainers (remember Bob Green) and chefs (Art Smith and Rosie Daley) to guide her weight loss efforts over the years.

magic book

While these professionals became famous, Oprah continued (and still continues) riding the weight loss/weight gain roller coaster. Through all this, Oprah still remained the same wonderful person. What if she stopped trying to lose weight and started living without that expectation? What if we started to see people for those beautiful, unique things that make them special instead of complementing external appearance?

Time and/or money don’t provide any sort of magic… the magic lives inside each one of us and has nothing to do with a number on the scale. Show us the magical you this year!

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: Wait, Wait … Resolutions?

December 28, 2017

by Salvere Health And Fitness

 

Don’t make or poo poo those resolutions quite yet — based on my highly sophisticated research study (of about 17 people), New Year’s resolutions seem to be a thing of the past. Even if you fall into the category of not making resolutions, the end of a year and beginning of a new one provide a time for reflection, both on past and looking ahead.

This year, we challenge you to reflect on 2017 and think through all the things. What moments make you proud? What moments felt tough and provided you the opportunity to learn something new? What moments can your remember where you knew you mattered?

Think ahead to 2018, what would bring you joy? Where can you challenge yourself to step out of your comfort zone? What keeps you in that space?

So, before you give up on the whole resolution thing, think about changing what the new year means. Maybe reflect on bigger things like what you want your days and months to look like, to feel like when you reflect back next year?

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.