Posts Tagged ‘workout’

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: 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: Checking Off the Box

November 1, 2017

by Salvere Health And Fitness

When you do an exercise or a workout, does it feel like a task, a box to check off?

How different would it feel if you paid attention to your breath, to the movements, to the muscles you’re actually working? What does it feel like to be aware of your surroundings? Are you with a friend? How does it feel to be present with them?

Next workout, see how it feels to be fully present and focused. Pay attention to each muscle group, how they move and what it feels like to use them. If you’re outside, focus on your surroundings.


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: Do It Out of Love

May 11, 2017
by Salvere Health and Fitness
Thinking and processing the different ways and reasons why someone takes action or changes something.

Often I see people start exercising or eating healthier because of a hate or dislike for their bodies. I hear them talk about miserable previous experiences or how much they hate to workout or go to the gym or how much they hate salads or feel like they are deprived when they eat healthy or feel like they are bad because of certain choices.

An alternative thought process would be doing things because we love and appreciate what our bodies can do and opportunities when our health changes. And creating space for freedom to do and eat the things we enjoy while balancing it with the rest of life.

What would that feel like? How hard would that be to shift that thought process from doing things cause we “have” to vs doing things because we “want” to and “CAN”? What motivates or does not motivate 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: Psst … This Trainer Does Not Do Burpees

November 29, 2016

And here’s why. How many of you sit for hours each day — at the office, driving, watching TV, etc? Back pain tops the list in reasons for missed work. Over half of all Americans admit to pack pain at least 1x per year and about 80% of us will experience it during our lifetime at some point. This being said, we can do some things to work on minimizing our potential for problems through our movement program. Conversely, we can do some things to increase our risk for potential problems as well.

As a trainer, I sift through all exercise possibilities and options to determine who will be doing the exercise, what they want to accomplish, where they are now with their fitness, where they’ve been in the past and any other important information such as injuries, accidents, illnesses, etc. From there, I set a plan for the workout and I do this for myself as well as my clients.

Since many of us sit for hours each day, we need to take this into consideration when doing our workouts. Personally, the small benefit of exercises that carry a greater potential to stress the lower back such as Burpees and Mountain Climbers can be made up for in other movements. In exchange, substitute exercises that will help to counter the effects sitting has on our backs, hips and legs.
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.

Salvere Blog: Feel Like It’s Never Enough

October 19, 2016

Ever feel like when you accomplish something, it’s never enough? The blog piggy backs on the one from last week where we talked about the struggle with sticking with and/or starting a regular exercise routine. With over 20 years of experience in the fitness industry, one thing that seems to impact people the most is feeling like whatever they do, they could be doing more.

It goes something like this:
Me: “Did you exercise over the weekend.”

Client: “Yea, but only 25 minutes.”

Sound familiar? Where do you think this comes from? Do you find yourself falling into this type of thinking? How can we begin to be aware of this and start to accept and be okay with what we make time to do?

It feels like the recommendations and what people see either via mainstream media or social media add to this thinking. “The CDC recommends 60-90 minutes of activity a day.” Really? Who can do that? Or “shorter workouts with higher intensity.” Really? What if I did not sleep well the past few days?

How about this — We rarely see anyone post about a 20 minute walk around the neighborhood but we sure do see them post their boot camp or crossfit or P90X workouts. What if someone is recovering from illness or injury or is just starting out or has been stressed from life things? That 20 minute walk is super important and that high intensity workout may be slightly damaging as it contributes to stress.
On many levels, our conversations, media and advertisements created this thought process. As you go through your own, constantly changing, journey of health and well-being, remember to stop and give yourself credit along the way for the small victories!
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.

Salvere Blog: Walking Here and There and Everywhere

September 28, 2016

by Salvere Health and Fitness

Now, here’s an exercise that requires very little equipment, easy to do, safe, available at any time, family and friends always welcome and can deliver many positive benefits. In this day and age, technology offers all kinds of gadgets (pedometers, etc.) you can wear or, even easier, apps on your mobile phone to track your steps and/or miles to keep you motivated.

WalkHealth_finalWalking comes with many benefits that can motive you to hit the trails. They include, lower rates of illness, increase energy levels, lifts your mood and strengthens memory, help protect from heart disease and possibly reduce risk of some cancers. Besides, it gets you outside to enjoy the fresh air! Some of my favorite reasons I like walking: being outside creates a sense of freedom, being in nature, connecting and socializing with new found friends and an overall great energized feeling after a good walk, no matter what the weather brings.

While hitting the neighborhood after work with a friend makes this an easily doable exercise still be sure to pay attention to a few form suggestions and techniques. Walking with correct form can ensure the most benefits and reduce your risk of injury. Here are a few tips;

— Stand with your spine straight
— Keep your head up so your ears over your shoulders and shoulders over hips
— Bend your elbows at a 90 degree angle and swing your arms naturally
— Shoot for your feet to land heel first, then roll through the foot and push off toes

Look around you as there are plenty of pedestrian friendly places to walk with various paths, parks and now even many downtown areas with walkways. There are walking groups around the area and you can always create your own little group of friends and family!

Where can you add at least one day of walking as part of your weekly workout schedule, especially with fall just around the corner??

by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness. To contact her, call (443) 799-6055 or email PamB@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: “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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