Posts Tagged ‘squats’

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 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: Can’t Won’t and Dont

November 18, 2015

by Salvere Health and Fitness

These three little words – Little but powerful in their own way. Sometimes, we get so focused on what we can’t, won’t or don’t do we lose sight of what we can, will and do! Since our blog focuses on fitness and nutrition, lets see how they might be used with regard to exercise and eating.

clear your mind of cantDon’t: “I don’t like to exercise.” “I don’t run.” “I don’t like vegetables.”
Won’t: “I won’t go to a gym.” “I won’t eat breakfast before work.”
Can’t: “I can’t do squats.” “I can’t give up dairy.” “I can’t cook.”

So, now look at how they might be impact taking action. Using these words, it gives great focus on how or what someone is NOT doing. What if we rephrased these —

For instance:

I don’t like vegetables. Think about this — this statement would mean this person does not like ALL vegetables. Now, I imagine we could find one or two vegetables that they eat. Then the statement becomes “I like broccoli and carrots and can include them a few more times a week.”

I won’t go to the gym. Look at the many options for exercise, outside the traditional gym setting. Hiking, walking, dancing, playing games and spending time with friends. We’ve gotten into the mindset that the gym is one of few options! Again, start to think about things you do enjoy and will do on a more regular basis. The most important thing, keep on moving!

I can’t do squats. So, before making this claim, how then would this person get up out of a chair or go to the bathroom??? Then the question becomes why are we making this statement. Does it hurt? Have we worked on using proper form? Was there an injury? Now we work within all the necessary parameters and strengthen/lengthen muscles properly and do other exercises to learn how to squat. The statement then comes “I can strengthen my leg muscles in order to make getting up and down throughout the day more comfortable.”

Using these as a few examples (and yes, there certainly are times where you must use these words!), think about how you say and think about certain topics. Can you say them differently to feel more positive and action oriented??

by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at 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.

8 Reasons the Scale Sucks!

August 21, 2014

The discussion surrounding weight loss goes on constantly.  And we’ve even chatted about it here quite a bit — And it’s continuing to be a hot topic.  How many of you actually enjoy getting on the scale??  How many of you find the doctor announcing that you carry extra weight or your BMI is too high motivating?  We came up with a list of reasons why the scale just flat out sucks —

scale and hammer

1.  When looking at weight loss, we forget to listen to our bodies — with regard to food and exercise selections.

2.  It fails to help develop a lifetime mindset.  We all what to be healthy forever right?

3.  Does skinny = healthy?

4.  It plays mind games with you.  You lose weight, subconscious mind says “oh, I can cheat a little” … You don’t lose or even gain a little, that same little subconscious voice says “oh, forget about it, just eat whatever you want.”

5.  It creates weight loss blinders — what about all the other benefits of exercise such as more energy, decreased blood pressure and all those positive endorphins!

6.  Do all of us fit into the same “healthy weight” categories?

7.  Weight loss goals drive exercise selection — should you be doing jump squats if regular squatting hurts your knees.  Balancing exercise intensity with joint/muscle safety sometimes gets lost when sweat volume is the only indicator of a good workout.

8.  Not all weight loss is create equal.  Say you lose 10 lbs and, oops, it’s 9 lbs of muscle?  We celebrate all weight loss equally as the scale does not tell us where it came from.

We hope these 8 things help you to rethink the relationship you have with your scale!

Squatting Hurt Your Knees??

March 7, 2011

Do you find the thought of doing squats dreadful??  Ugh the pain in your knees… If this sounds like you, read on for more.  First, did you realize that squatting is a daily activity?  I challenge you to stand up out of a chair without squatting.  Women, using a public restroom also requires a little creative squatting right?

Nice squat form!

Squatting done properly should not hurt the knees unless you previously injured one or both.  Prior to doing tons of squats, rule out any major injuries.  Start with your feet about hip width apart and toes mostly parallel.  Bend at the hips and sit back your butt back on your heels.  Lower your hips by bending the knees AND hinging forward at the hips.  Allow your torso to come forward slightly to account for the change in your center of gravity.

When you stand back up, be deliberate in using your quadriceps, glutes and hamstrings.  If you find yourself sitting for many hours each day, corrective exercises prior to lots of squatting will help the muscles relearn their proper job!