Posts Tagged ‘sleep’

Salvere Blog: The Holidays Are Here Again

November 13, 2016

Oh, the holidays. So much gets wrapped up in these next two months starting with Halloween. First the candy from trick or treat leftovers then on to the Thanksgiving Holiday with the theme of eating and family.

From Turkey Day to New Years Eve — the end of the year parties, work parties, neighborhood parties, friend parties and family gatherings – time seems to be so filled and goes by so fast. So, what to do what to do with regard to healthy eating and moving your body (ie. Exercise!).
A few tips:
  1. Enjoy yourself and do it with pleasure.
  2. Stay consistent with your schedule as much as possible. Meaning, if something is not planned, do your thing — Keep exercising and keep eating healthy just like you do the rest of the year.
  3. Be the one to suggest a walk or something active to spend time with that friend or family member visiting from out of town. Go discover somewhere new or take them to your favorite park or city.
  4. Plan ahead and take time to relax
  5. Get plenty of sleep.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email
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 or call her at (410) 707-0055.