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: Running Injured Me

August 17, 2016

by Salvere Health and Fitness


While walking through the city on Saturday morning along the water, I couldn’t help but notice the number of runners out along the promenade. What a great sight to see so many people out moving their bodies. As I went along, I automatically turned on trainer mode and could not help but do a quick form analysis on runner after runner after runner.

So often we think running or physical activity caused hurt or injury. It might sound something like “My right knee has arthritis from running all those years.” Hmmm, didn’t both knees run? Why one side and not the other? Anything like the above example with pain on one side but not the other may be due to something else.

Sitting at a desk, wearing a wallet in your back pocket, carrying a purse or other bag, sitting with your legs crossed, wearing heeled shoes (yes, men this applies to you too!) or an accident or injury can cause misalignments that just may be the culprit contributing to your pain.

When looking at your fitness routine, include a balance of activities and look to include exercises that address some of these issues that arise from general daily activities – The specific design of your workout and exercises you do make a huge difference. Generic workouts or workouts focused solely on intensity can actually make these misalignments worse and add to the problem. Pain is your body telling you something, listen to it and don’t wait until it gets bad! We are all unique, your workout program should be as well.

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.

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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.

Salvere Blog: Celebrate Differences, Impact Change and Give Back

June 22, 2016
This week, we want to take a little step away from something fitness specific and talk about a broader subject. The events last week in Orlando sparked some emotionally honest conversations both in my close circle of friends and family as well as on social media platforms. Sifting through the news and the tragedy behind the lives lost, the question keeps coming up – what do we do about these events? How do we go about staying positive and keep moving forward?

After many conversations and reading several articles, it seems the important thing to remember is there are things we can do — often it’s little things within your circle of influence that make a huge impact.

We can give the gift of our presence instead of presents. We can teach our kids empathy. We can take time to learn our neighbor’s story. We can reach out to someone who’s been struggling. We can seek out stories about people doing positive things. We can understand that someone might have a different perspective and love them anyway. We can celebrate our differences and take time to understand each other. We can create a lifetime full of experiences instead of a house full of things. We can donate our time. Any other things you can think of??

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.

Salvere Blog: What is Healthy?

June 13, 2016

Walking through the farmers market a few Sundays ago, we passed our favorite hummus stand. The chick pea sellers attempted to lure us over with the promise of the “healthiest hummus around, its low fat.”

This brought on some conversation about what really does that mean? Does low fat make it healthy? What if I wanted to use it as a spread instead of cream cheese and wanted a little fat for some substance? Or even eating it with vegetables as a snack and the fat could help keep me full for a little longer?

Staying true to my never ending curiosity, I decided to google the definition of “healthy”. Well, our friend Merriam-Webster defines healthy as:

— enjoying health and vigor of mind, body and spirit

                — evincing health

                — conducive to health

So, now the definition of health:

                — the condition of being sound in body, mind or spirit
                — the general condition of the body
                — a flourishing condition

                — general condition or state

In reading through all these – why do we even define food as “healthy”? Maybe a reinvestigation on how we label food could be helpful? What about using the term “nutritious” instead of “healthy”? Hmmmmmm – Just some “food” for thought.
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.

Salvere Blog: The Core — Beyond the 6-Pack

June 7, 2016
Years ago when my grandmother was young there were garments specifically made to achieve a slim line and the illusion of a strong core. Fast forward to modern times and we have refocused our attention to a six-pack vision of what our core should look like. With summer just around the corner, many people come in to their workout sessions requesting stomach exercises for the sake of swimsuit season.
Aside from the fact that exercising muscles in a certain area does not directly burn fat from that area, having a six-pack or flat stomach also does not necessarily equate to strong core muscles. The structure of your core does a variety of things that affects dozens of muscle groups. Let’s take some time to really get to the core of your Core…

Your core includes the pelvic floor muscles, transverse abdominis (deep core), internal and external obliques (side of the trunk ), mulifidus (deep back muscles) erector spinae (vertical back muscles), diaphragm, gluteus maximus (butt) and the trapezius (top of the back). These muscles all work together to help you prevent injury, perform sports and daily living tasks.

A weak core can cause lower back pain, IT band, and knee issues. The surrounding muscles try to compensate for that weakness and can cause imbalances and injuries. Which brings me back to the core issue, strengthen
all the muscle groups activated by the core and you will be ready to enjoy your summer!!
by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness.
To contact Pam, call her at (443) 799-6055 or email her at PamB@SalvereHealthAndFitness.com .

Salvere Blog: “I’m Busy”

May 25, 2016

by Salvere Health and Fitness

A friend asked me the other day why she had not seen the blog come thru I said, well, I’ve not posted any. Her response, well you’re busy. I almost replied in agreement but instead took a few seconds to think about why I really had not taken the time to sit and write a few blog posts. In fact, I do have time and am not any busier then anyone else.

So, being honest, the reason for lack of blogging — I really did not feel like it and chose to do other things such as piddle around on Facebook, watch the cooking channel, enjoy coffee with friends and listen to more music. And, I found thinking of topics became slightly challenging too but not the main reason for lack of posting. This led to a great discussion about why we don’t do certain things and how often we make a choice where we spend our time. AND — That’s OKAY!

How many times to you use the “I’m busy” response as a way to explain why you did not do something?

Sharing why I really did not post blogs and being truthful (not just her but with myself also) about it really actually felt kinda nice to not feel like I had to come up with some justification.

Well, not that that’s out there, you’ll be seeing the blogging coming back alive!! We’ve got topics and time… If you want to see something, send us a message. Chances are if you wonder it so does someone else.

by Lisa Martin, personal trainer and owner 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.

Salvere Blog: The Anti-Anti Obesity Campaign?

April 6, 2016
1990-2010 obesity maps us
Do our Anti-Obesity Discussions Contribute to Obesity? So check out the above maps… Zoom in on the first one – All kinds of blue and farily equal throughout the country, aside from the three white areas with no reporting. Check out the last map – Lots of red and pink only one blue and a few purples. How many categories disappear off the map from 1991-2010?? Realize that these are obesity trends – not obesity and overweight.
Okay, okay so without presenting doom and gloom, lets use these maps to show the reality of what happened in our country over the last 20 years (a relatively short time!). This happened during a time when just about every place you went and much advertising focused on “healthy” eating, dieting, the importance of losing weight, being more active, etc. – How we need to FIGHT THIS WAR on obesity.
I point this out because we spend billions and billions money on research, diet “things”, media “promotion” and provide countless resources yet our obesity numbers continue to grow. What happened to make these numbers change in the opposite direction of what we wanted?Our efforts focused quite a bit on education but, seriously, how much more information can we hear on the importance of “losing weight”? And how many of us can continue to feel like we work so hard yet don’t see “results” on the scale?

How can we begin to create a fun, motivating, encouraging community of living healthy, emotionally and physically, and feel good about our efforts with regard to physical activity and nutritious eating? Anyone else ready to take a sledge hammer to that scale, forget the horrible discussions about weight loss and join us on the PRO Fun, Rewarding, Exciting, Eat Real Food Healthy Living campaign??

by Lisa Martin, personal trainer and owner at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Salvere Blog: “Have To” vs. “Get To”

March 17, 2016

by Salvere Health and Fitness

I “have to” go to the gym.
I “have to” eat breakfast.
I “have to” run.

I “have to” drink water.

Listen to your thoughts as you work on improving your fitness and health. What do you say to yourself about exercising or healthy eating? The phrase “have to” sounds like a chore or a responsibility.

What if we say —

I “get to” spend time with my friend today walking the park
I “get to” help my body feel better by feeding it healthy foods.
How often do changing the little things make the biggest difference? Try it out!
by Lisa Martin, personal trainer and owner at  
Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com 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.
Be well,
The Salvere Health and Fitness Team

Salvere Blog: The Game of Life

March 9, 2016

by Salvere Health and Fitness

When I was a kid I loved to play the game “Life” with my friends and family. As you age you learn that life can be unpredictable and can change in an instant – but when you’re young it’s simply just a game. As I got older that ever changing game of life became a reality.
game of life
How do you balance your life in an unbalanced world? Does that mean that you set priorities and detour around anything that might get in the way? Once you go off course it’s much harder and takes more effort to get back on track. If we are talking about committing to a regular fitness goal and keeping that in your daily practices, then you must put that on the priority list and let nothing get in the way.
Setting that type of goal can show your family and friends that taking care of “you” is vital to well-being and balance. Redefine what fitness means to you and your family. Highlight FUN as the main component. Mix things up and challenge yourself to reach higher goals. Think seasonally, like kayaking in the summer, skiing or snow tubing in the winter, support your local non-profits by participating in their fundraising walks in the fall and in the spring head to a park to enjoy the outdoors and the beauty of the season.
You be the winner of your game of Life!
by Pam Beck, personal trainer and senior fitness instructor at
Salvere Health and Fitness. If you’d like to contact Pam, email her at PamB@SalvereHealthAndFitness.com or call her at (443) 799-6055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

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