Posts Tagged ‘weight loss’

Salvere Blog: Binge Eating

January 20, 2018

By Teddey Hicks, Women’s Healing Center in Ellicott City

WHC Logo 4c
When I was in the throes of binge eating disorder, I remember feeling so confused. What was wrong with me? Why was I so out of control? Why did I keep punishing my body night after night?

I would lie in bed, every single morning, sick with regret. Thinking about everything I had eaten the night before, hating myself, vowing to be different. Each day started with a new, hopeful plan, and each night ended in an out-of-control eating frenzy.

I felt so lost and hopeless.

Just hearing the words “Binge Eating Disorder” gave me hope. Finally, a name for what was happening to me! And that must mean other people have the same thing — I’m not crazy! I felt palpable relief.

The process of self-discovery was so exciting. I felt validated and hopeful, and gained a level of clarity about myself that I hadn’t even dreamed was possible. It was an amazing journey.

The best thing was finally understanding what was going on. I wasn’t crazy. I wasn’t a glutton. I wasn’t selfish and sinful. I was just suffering, and eating was my coping mechanism.
What I Learned

Bingeing is the result of physical deprivation.

Many people who suffer with binge eating disorder have a history of dieting and restriction. It’s not surprising, since we live in this fat-phobic culture, and dieting is so pervasive.

one step penguin

When you restrict your food intake and eat less than your body needs, powerful evolutionary mechanisms kick into gear in order to help you survive (because your body doesn’t understand what “bathing suit season” is — it just thinks you’re starving). This means that with each diet, your body gets better at storing excess energy, increases your appetite, and slows down or ceases other bodily functions to conserve energy. (Evidence of this may be present in your own experience: each diet gets harder, you seem to feel hungrier than you used to, you gain weight extremely easily, and you feel tired and run-down.)

Eventually, your body’s need to survive outweighs (pardon the pun) your desire to fit into size 6 jeans, and you compensate for the calorie deficit you’ve been experiencing by eating lots and lots of food — post-diet binge sound familiar?

Of course you experience this as failure, and take personal responsibility for not having enough will-power or not being a good dieter. And you probably try again next week, with the same sad results. This is the classic diet-binge cycle.

The first steps to curbing binge behavior are creating permission and security around food. This can feel scary if it’s new territory, but it leads to unbelievable freedom.

Bingeing is a sign of emotional distress.

How do you feel when you’re binge eating? Relaxed and happy? Probably not.

Most likely, you feel out of control around food when you’re anxious, stressed, sad, lonely, or angry. It’s just a coping mechanism — and an effective one, at that.

Bingeing may help you numb your feelings. Feeling stuffed may help you feel safe and comforted. Surrounding yourself with extra layers of food may help you hide. You’re protecting yourself.

Binge eating is a very effective signal that something in your life is out of balance, and you may feel relief from your struggles with food once you address those underlying issues.

Binge eating affects all types of people.

You’re not alone. This is the most common type of eating disorder, and it cuts across socio-economic, race, sex, and cultural lines. It was such a relief to me to finally have other people who understood and sympathized with my daily battles.

Binge eating doesn’t make you a bad person.

In our culture, we are quick to blame the individual for any kind of unproductive behaviors. We see things like binge eating as weakness, and think the sufferer should have more will-power, exercise more, or just stop eating so much. There is little understanding or sympathy for the systemic and emotional issues that create these complex behavioral patterns.

Please know that there’s a reason for what you’re going through, and there are ways to overcome it. It doesn’t reflect your worth as a person, or your personal strength.

Binge eating is completely fixable.

Developing an understanding of why you binge is the first step. Then you work through those issues and develop more productive coping mechanisms. You go through the process of creating a peaceful relationship with food. You learn to trust your body again. You learn to respect yourself again.

Yes, it takes time, and yes, it can be challenging, and yes, you will probably need a lot of support and guidance. But recovery is absolutely possible, and the freedom on the other side in incredible.

It’s a powerful journey that will impact every area of your life. It’s exciting, and rewarding, and sometimes even fun. Once you can stop blaming yourself and look for the actual causes of your struggle, you will find it possible to move forward and experience real relief. We’re here to help you get started.

Teddey Hicks works as a Intuitive Eating Counselor and Health Coach at The Women’s Healing Center. She experienced her own journey through binge eating and exercising. She uses her life experiences to help women get past their own limiting beliefs and start living their best lives. You can email her or call her at 443-620-4710 to talk more about your journey.

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: What if Scales Didn’t Exist

November 28, 2017

by Salvere Health And Fitness

Way back in history, people used the original scales to weight objects out of a necessity IMG_20171121_110536339for various parts of life such as merchants for accuracy in selling their goods. As the scale developed over the past thousands of years, it certainly advanced in technology and accuracy. Today, the scale is used many places and became part of pretty much every household.

With specific conversation surrounding using the scale to weight yourself, what if the scale did not exist? How would it change your relationship with food and what you eat? Would you pay more attention to how you feel instead of what made the scale move? Or would you be kinder to yourself?

IMG_20171126_134844724What about your exercise? What would you do to move your body if your weight had nothing to do with defining “your success”? Are you someone who goes through phases with exercise? Would it change your consistency? Would you pay more attention to your surroundings? Would you pay more attention to the other benefits of moving?

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: Is a Picture Really Worth 1,000 Words?

November 11, 2017

by Salvere Health And Fitness

Before and after pictures, head shots for business, pictures on dating sites, photo promoting a personal trainer/massage therapist/dietitian? We use pictures for so many things but what do they really tell?

Before and After Pictures: used often to show “progress” with exercise/fitness/”healthy eating”, but what do they show really? Someone loses weight, we complement – do we know how they accomplished it before saying something? Do we find out if they might be sick or depressed? Say they did “change” their habits, do we know they’re not struggling with an eating disorder?

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These pics show one thing, weight loss… do they really show “WHO” this person is and their character? We complement “you look so great”. What about all the rest of the picture, the hidden pieces? What about their generosity, their passion, their intelligence, their value, their internal beauty, their internal health, their abilities, their compassion, their worth, their hobbies, their supportiveness, their ???

Same with other photos – Why do we use them? What does it tell us about that persons ability to do their job, be a good partner, their knowledge about a specific craft? Do we make decisions based on these pictures? Why or why not?

Do we take the time to complement the person behind the picture, long before any weight loss or change in external appearance? As adults, why don’t we show off pictures of ourselves that show 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: Weight Loss vs Healthy Living

July 25, 2017

by Salvere Health And Fitness

You might be asking yourself why weight loss vs healthy living not weight loss is healthy living. Weight loss or “skinny” does not automatically mean healthy. Lets think about a few things with regard to weight loss.

How many of you have ever lost weight and then gained it back? Or felt like you went out and ate one meal then gained 2lbs over night? Can this really happen?

How many of you “scold yourself” because you made “bad” choices with one of your meals or missed a workout? How many of you know someone who, in an effort to decrease their risk of diabetes switch to using artificial sweetener? How many of you know someone who lost weight by either not eating or eating little or choosing mostly unhealthy foods?

How many of you know someone who is “skinny” but still has heart problems or some other health issue? How many of you know someone who exercises through an injury only to make it worse?

Now, I want to challenge you to define your own healthy WITHOUT using weight, external appearance or how your clothes fit. Think both mentally and physically — more energy, better sleep, more awareness, increased mood, decreasing blood pressure, etc.
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: It Sounded Good

March 21, 2017

by Salvere Health And Fitness

Diets sound good, til they’re over or can’t be sustained. High intensity workouts sound good, until they contribute to injury. Weight loss sounds good, until we realize that it’s come in the form of losing muscle or due to illness. Restricting a food seems good, until it comes with the “I was bad” statement when we eat it again…

I’ve seen
people regularly value and complement external beauty over internal beauty (and only complement once someone lost weight)

I’ve seen people indirectly (with negative out-loud self talk) and directly teach their sons and daughters that they weren’t enough because they weighed too much

I’ve seen my friends injured because a trainer didn’t do their job and teach appropriate, safe progressions
I’ve seen exercise and movement taught for a moment in time instead of for a lifetime
I’ve seen people demoralized and deflated because “they were bad” with their food choice
I’ve seen people do unsafe things to their bodies because they don’t appreciate what they can do
I’ve watched people seek value in a number on the scale instead of seeing their internal gifts
I’ve seen and felt people who don’t feel good enough about themselves because they don’t fit a certain size

I’ve worked in the health and fitness industry for over 20 years and, sadly, in recent times, these things are getting worse. Eating disorders increased, obesity not decreasing, depression among both older and younger people on the rise as are back problems, joint issues and preventable health problems.

We made it our mission to move the needle on these issues in the other direction!


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.

In health,
Your “Live Healthy” Team

Salvere Blog: Your Mattress

March 15, 2017

by Salvere Health And Fitness

If you frequent our blog, you know I spend quite a bit of time in the car and, consequently, hear a ton of radio advertisements. I may listen to these a little differently then most people as I’m constantly listening to h ear what kind of messages companies send regarding weight, obesity, definitions of beauty, eating or exercise. Oh, and, they come up way more often then you think.

So, the other day, I hear something about not losing weight with diet and exercise? Because it could be your mattress causing you to gain weight. It shocked me as I thought how crazy that now mattress companies use the obsession with weight loss to their advantage in selling their product.

Weight loss is everywhere yet we still struggle as a society… Maybe if we stopped putting so much hyperfocus, energy, attention, obsession into this weight thing, we could all be more free to create our own beautiful sense of ourselves?


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.

In health,
Your “Live Healthy” Team

Salvere Blog: “That Hurts My Knee” — Pain Management, Beyond Medication

September 21, 2016
Who’s heard or read anything about Opiods lately? The increased news over the last several months on the opioid epidemic and how it relates to pain management opened up the discussions for alternatives. Among those, movement and exercise rank pretty high! For those of us in the industry, this does not come as a surprise — welcome to another casualty of the “war on obesity”.

Our “exercise for weight loss” mentality has helped put on blinders to all the other tremendous benefits of moving our bodies.  Realize this, not all exercises help work on proper alignment and movement patterns.  In fact, the exercises we use in our high intensity weight loss workouts can actually exacerbate these problems by not working through creating proper alignment first and building up to certain movements, one step at a time. Sometimes the first step seems tedious and not too effective (but only if you’re looking at your workouts solely for weight loss!).

knee-painIf you struggle with regular pain of some kind (even if sporadic and random), take a mental inventory. When did you first notice it hurting? Have you been injured? Had surgery? Fallen? Been in a car accident (even if it was 20 years ago!)? Do you sit for hours each day? Is the pain only on one side? Do you wear a wallet in your pocket or carry a purse/bag/backpack? Wear high heels?

If you ever feel pain during your workout (or any other time!) that just does not seem right, talk about it — Bring it up to what ever professional you’re working with at the time. Let them help you address it before it becomes an often or always type of problem.”No pain, no gain” should not necessarily be your motto. This does not mean all pain can be treated without medication or some type of other intervention. It means, pay attention and don’t wait until something hurts for years before telling someone. Sometimes we can work on in before it becomes major.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.

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

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Salvere Blog: 7 Reasons People Don’t Set Goals

August 24, 2016

by Salvere Health and Fitness

plan into action

— People don’t know how to set goals.
— People are searching for the perfect way to set goals.
— People are afraid to set goals.
— People are afraid to succeed.
— People are afraid they won’t succeed.
— People don’t want to set the goal too high.
— People don’t want to set the goal too low.

We discuss goal setting quite a bit in the fitness industry, especially surrounding weight loss.

“I want to lose 20 lbs by my birthday.”

What’s the problem with this (or any other similar definitive statement)? Goals don’t discuss the how, the method or the steps to get there. Also, often they create somewhat of a tunnel vision where we focus so much on the goal that we forget to be “in” the process. With weight loss, what if we get sick or injured or have hormonal imbalance or thyroid issues or something else preventing our bodies from losing weight? The other issue, often once we reach this goal, this finish line, we stop everything we did to get there and expect it the bring us happiness.

So, maybe there’s nothing wrong with not setting goals? Or is there a way to make it more generic such as, “I want to be the healthiest version of myself possible.” Then, every day, do the best you can to create that type of environment.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.

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

Be well,
The Salvere Health and Fitness Team

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Salvere Blog: “You Look Great”

July 11, 2016
by Salvere Health and Fitness

The fitness/diet industry constantly sends messages of success in the form of some sort of before and/or after picture. Often their advertising will show someone partially dressed, on the smaller side for women and the more muscular side for men, possibly holding an apple and/or tape measure around their waist. They may even advertise some sort of body transformation program or looking better in your bikini or bathing suit. What do these messages send to us about why exercise is important?

These things might not seem to be a really big deal, at first. Let’s look at the before and after picture in particular situation in more detail. How many times have you seen someone who lost weight and you immediately comment “you look great”? Did they look horrible before? What happens when they gain any weight back? How does that feel to them? Do we tell people they look great any other time? What if this person lost weight in an unhealthy way such as not eating because of a depressing situation?

Your health and self-worth extend far beyond a number on the scale or an after picture. Let’s all work to spend more time complementing people on the real things that make each of us unique and beautiful.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact Lisa, call her at (410) 707-0055 or email her at Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.