Posts Tagged ‘workouts’

Salvere Blog: 9 Tips for Navigating Home Workout Options

April 8, 2020
by Salvere Health and Fitness
workout-stuffOver the next many weeks, we find ourselves home and wanting to do something to move our bodies. With so much time inside and so many options, new and old, going around on Facebook, Instagram, Pinterest, YouTube, Peloton and being sent to your inbox, how do you make sure you stay safe and injury free? How do you know if it’s the right one for you? Here’s some thoughts to get you started.
1.      Picking right one: Ask yourself a few questions. What does your body feel like it needs? Do you feel like you know how to do most of the exercises? Does it require extensive equipment?
2.      Start at the appropriate level: What exercise/movement experience do you have up until now? Do you need to be careful of any injuries or aches/pains? If you want to try something new, start at the beginner level.
3.      Be aware of marketing and specifics: If its an app, does it provide variety? Do they come with hidden costs? If it’s too good to be true…
4.      Cost vs Value: cost is the absolute price and value extends into the details of what you get for that $ amount. How much will you really use it? How much do you need specific instruction and details?
5.      Available time: Do you spend most of your days working from home? Do you feel busier than you did before due to work load, kids, family, etc? Do you feel less busy? Find something that fits your time frame – Shorter workouts vs longer ones
6.      Know your why for wanting to add movement: What makes you want to seek out exercise options? Do you need more strength work? Some range of motion/stretching? Once you answer these questions you know more about what to look to add.
7.      Cues in virtual workouts: Pay attention to the visual and verbal cues. Really listen to what the instructor talks you through and be present in your body.
8.      Body positioning: Be aware of your body position in each movement. If its something new or its been a while, be kind to yourself. Take time to learn and explore shifting and moving your body in different ways. If something hurts, stop. No pain, no gain is not a thing!
9.      Go at your pace: Even if the instructor says do a certain number or a certain speed, they don’t know your body. Take time to go at your pace and to challenge yourself when appropriate. Remember challenging yourself can mean a multitude of things way beyond intensity and a specific number.
Remember, this time comes with a layer of stress for all of us. If something feels uncomfortable, stop and take a rest. Take time to build a foundation and slow down. High intensity workouts add stress to your internal body so pay particular care to this component.
Be kind to yourself, listen to your body and follow your instinct. You matter and take time to give yourself love, support and kindness.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email 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: Sports, Music and Your Workout

October 18, 2017

by Salvere Health And Fitness

Now, you might be thinking how do the first two things really matter when it comes to exercise?

Ask yourself, if you want to learn a sport, how does it work? Think through the process. Do you walk up and just magically start hitting home runs or become an efficient free throw shooter? Where do you start?

So, you want to play an instrument. Again, where do you start? Do you pick up the violin and play a symphony? Or the guitar or piano or trumpet?

Among other things, we know to be good it requires lots of work, repetitive work. The biggest difference, the first two we encourage and teach about practice and taking things one step at a time. Not advancing to something new until we learn the basics.

With exercise, we often forget to teach and spend time on the process, the learning and mastering the basics. We focus so much on weight loss and rush going through the motions of “high intensity” or “hard” exercises without thought on taking it one step at a time. For example, doing jump squats before mastering a quality squat (without your knees, back and/or hips hurting) or doing mountain climbers when someone can’t hold a quality plank.

We miss the opportunity to experience the journey — Ever find you get bored after a certain period of time with your workouts??

Pay attention to your next workout — do the exercises match your experience and learning so far or did you start a few steps away from the basics? We talk about Yoga as a practice, why don’t we do the same with fitness?

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.

In health,
Your “Live Healthy” Team