Posts Tagged ‘workout’

Salvere Blog: Yep, It’s Boring

September 23, 2021

by Salvere Health and Fitness

Ever felt the challenge to sticking to an exercise program because “it got boring”. As fitness professionals, we hear this frequently as to why someone stopped their regular program. Let’s take some time to peel this away as it’s got a few layers!

Rewind to a time when life presented more opportunities for movement all throughout the day. A time when the fitness profession did not even need to exist. Fast forward, fast forward to today when that movement exists but, for most, very little, we now “need” our workouts to actually move our bodies.
In a nutshell, we created an environment where instead of accumulating movement throughout the day, we now set aside time to move in a gym type environment and set parameters on what that “should” look like. Amount of cardio, strength, etc with artificial measurements of “progress” and “success”. Well, it was only a matter of time before that gets boring. Maybe not all of it but certainly some parts.

Stepping away from fitness for a moment, think about the process to learning something such as a new language, math, an instrument, or a sport. When you first start, how long do you spend on knowing the basics, building a solid foundation? Every time you add numbers, do you want to do it differently? Or kicking a soccer ball? Or speaking a new language?


Okay, now back to fitness. How often do you apply the same process to an exercise? As with any skill, there’s something to be said about spending a lot of time mastering the “basics” and then returning to them frequently. As professionals, how can we begin to teach fitness better, with this same philosophy?
Sometimes, in the name of making it “not boring”, we suggest exercises that are not appropriate. Sure, things might get repetitive, but how do we change our conversations and realize that doing same or similar movements matters?

How do we find “success” in taking time to build a solid foundation? Why do we expect something different from fitness then we do other things we learn in life? Maybe instead of “boring” it’s building a foundation? How do we find other ways such as connecting it with time spent with a group of friends or family members?

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Getting the Most Out of Fitness Videos

February 22, 2021

by Salvere Health and Fitness

Peloton, Beachbody or any other recorded workout (or even a live one with limited personalized guidance) or virtual workout provides a great resource for convenient exercise options. How do you know if the program fits your body, life and needs?


You take charge of your routine. Simply because the instructor says do it, you always hold on to the option to choose something else.


Listen to your body and be present throughout the workout. What feels like a stretch? What feels like a strength challenge? What feels like it gets your heart and lungs pumping? Does a movement feel not quite comfortable or cause pain?


Pick an option that fits what your inside body feels like that day and time. Framework with flexibility, remember? Take 5 quiet minutes prior to selecting your video to really tune into what feels. Work to suspend what you think you “should” do or what someone else told you to do.


Think through what kind of time you can set aside and what would balance out your movement from the days prior to the days ahead.


Finally, start to develop a sense of curiosity and playfulness with your movement time. What feels and where? Does your right leg feel different then your left? How about your hands, where do you notice the pressure?


Think about how to develop a child like sense of curiosity with movement. Pick something that you might not normally do. Challenge yourself to do something because you want to not because you think you “should” and get in touch with your intuition. Let us know how it goes!

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: Planning with Flexibility

January 17, 2021

by Salvere Health and Fitness
In our last blog, we mentioned planning with flexibility to work towards living between all or none when it comes to movement and food. Often we hear people say something like, well I don’t have self-control so I need to give it all up. Doesn’t not eating something at all require self-control? Exercising every single day requires self-discipline, right? This does not mean it’s not a challenge or difficult.


Now that we established that we do possess the ability to do hard things, we want to provide you with tools to establish that planning or framework with some flexibility. First, do you check in with yourself before you do you movement activity for the day? Spend 5 min (yes, take that amount of time!) checking in with what you did yesterday, what “feels” in your body and what might help mentally.


Do you look at your entire week with fueling your body? Do you put a microscope on every little thing you eat instead of looking at it more broadly? Also, check in and learn what hunger and being more intuitive with food feels like?


If the “schedule” says challenging cardio day and you did not sleep well, what can you do to be kinder to what your body may need? If you get invited out to dinner with a friend for nachos and a beer, can you swap that planned meal to tomorrow? If it’s Tuesday and you have not gotten a workout in that week, can you plan something for tomorrow instead of throwing in the towel for the whole week?


Put some tools in your toolbox so you give yourself more options to be flexible within your plan. Be aware of what is driving your choice to do or not do something. Remember, YOU CAN DO HARD THINGS!

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 is HIIT and Is It For Me?

December 16, 2020

by Salvere Health and Fitness

In our continued conversations on diving in a little deeper to what these different types of workouts mean, this blog focuses on the HIIT workout. We wanted to expand on this style a little bit as it’s often misundersood and overused. One thing we often leave out of our fitness discussions comes with intensity and how to use it in a healthy manner. When life feels stressful, a high intensity workout often can actually add to that stress when it comes to your internal health.


What is HIIT? – HIIT stands for High Intensity Interval Training. It is a workout done in various intervals of high intensity exercise alternating with active or passive recovery time. A true high intensity interval cannot be sustained for very long. This label often gets misused to include any higher intensity workout or circuit training.


How long do the workouts last? – Typically a HIIT workout lasts 30ish minutes maybe a little longer including warm up and cool down time. Anything much longer might be higher in intensity but does not fall under the HIIT label.


How often? – Perform this style of workout only a couple times a week at most as it stresses the body and requires a bit of recovery time.


Why do HIIT? – What does this type of workout provide the body? Most people say they want to do this for weight loss yet that would not be the most important reason to include HIIT in your regular movement routine. HIIT workouts do improve cardiac functional capacity, improve insulin sensitivity as well as other benefits to overall health.


Knowing when to use different workout styles really matters to overall healthy living. Listen to your body and it will tell you what kind of movement to do that day. Ask yourself, what does my body need and how does my body feel, inside. Remember, movement lasts a lifetime!


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: The Box of “Shoulds”

December 7, 2020

by Salvere Health and Fitness

In reflecting over conversations with different people sharing stories and experiences, how many times do we do something because someone told us we “should”? Can you think of something you did feeling like you should but something about it just did not seem right?

It seems like it exists in many areas of life so I wanted to focus on the health “should” box. Where might these things appear? Maybe it showed up by exercising through an injury. Maybe it’s eating something you don’t like. Maybe its avoiding movement because you feel low on energy. Maybe it’s not eating enough? In looking at fitness and health, it feels like it would take a much longer blog to get in everything but here’s the start to a list!


The box of “should” …

  • Lose weight
  • Eliminate carbs
  • Exercise harder
  • Run
  • Eat breakfast
  • Workout longer
  • Not eat after a certain time at night
  • Exercise first thing in the morning
  • Fit a certain size
  • Clean the dinner plate

How do we peal away the “should” feelings and get to a place where listening to our internal voice begins to take over. Intuition matters. Different things work for different people. How can we begin to support each journey, both within ourselves and with others, as a unique experience?

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: Virtual Workouts — How Do I Choose?

November 9, 2020

by Salvere Health and Fitness


As we all continue to navigate finding ways to stay active, respect Covid safety precautions, a changing work schedule and the rest of life, exercise options continue to ebb and flow too. Entering winter may also bring more of you looking for options to move indoors. The world of exercise videos and online workouts provide great variety and ideas for keeping moving.  

With so many options, how do you know what might be the best choice for you? This blog will help you navigate through becoming more intentional with your selection. Prior to anything, think about posture, accidents, injuries, surgeries, genetics and prior experience. In general, movement integrity, safety and appropriateness determine intensity. A few questions for you to answer:  

What am I hoping to accomplish?

Why am I doing each specific exercise?

How does each movement feel?

How much time have I spent practicing form?

How does my body feel during and after? Next day?  

Does the workout help you feel more energetic or less? Does something hurt? Does something feel great? Once you start to be more aware through movements, make adjustments based on what your body tells you.


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: Curiosity – Where Should I Feel This?

October 5, 2020

by Salvere Health and Fitness

With a specific focus on exercise and movement, how does it feel? When you do your workouts, do you spend time in awareness of how and where the movement “feels”? Often during our movement sessions, I get asked “where should I feel this”. As tempting as it might be to answer by pointing to a specific muscle or area on the body, there’s rarely one place an exercise “feels”.


Lets take some time to peal away a few layers. First, we need to expand on “where an exercise should feel”. Using the squat as an example, sure it works your leg muscles. What about your feet? How do your feet feel the squat? And your back, upper and lower. Do you ever focus on how your upper back works through a squat? Could your lower back feeling something be an indicator of needing a form tweak or realignment or maybe an old injury? Does one side feel differently then the other?


Now to become curious ——–


When you navigate through your next few workouts, take some time to be mentally present with where your body “feels” each movement. Slow down, pause at the bottom, pause at the top and take more time through each part. Shift left, shift right, move the weight slightly different. Send us a message to let us know what you discover!


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: 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: 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.