Salvere Blog: What If We Thought of …

May 8, 2019
life is like a book
… Our lives like we do books. Think about it – While reading a book, each page brings an opportunity to learn something new, the possibility for an adventure, to meet someone different, to see more of the world. Each page builds on the story, adds something to the details. Pages sometimes focus on smaller details and sometimes bring something bigger. When I read a book, I love to feel the excitement of what’s next and look forward to the journey.
Working with people on their very personal fitness journey for many years, it seems, with certain things (especially moving our bodies) we forget about the excitement of learning something new and instead avoid it or become frustrated.
We forget about the benefits of practice and instead feel like we need to be an immediate expert.
We forget that when things seem to be going askew, go to the basics and spend some time focusing on those instead feel like we failed because we “went backwards”.
We forget to find ways to enjoy the journey, instead we rush to the finish line.
How can we find that excitement in learning something new, that joy in building through step by step progress and appreciate the importance of the basics?
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.
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Salvere Blog: Massage — Spa Day Treat or Regular Gift?

April 29, 2019
craniosacralOh the wonders of a massage and muscle work!  Is massage one of those things you save as a reward for yourself? Do you find that back, hip and/or knee pain annoying?? Do you include a Tylenol, Aleve or Ibuprofen as part of your daily “vitamin” regimen?
News flash: Pain is a sign your body feels a little unhappy. You hear massage helps, but still feel a little leery or unsure?
Lets get into more detail so you better understand what to expect.
Massage uses various techniques to address your skin, muscles, tendons and ligaments. You might see various massage types such as Swedish, deep tissue, sports massage, trigger point massage or myofascial release. Typically, you undress to what you feel comfortable and cover with a sheet while laying on the massage table. In a seated chair massage, the therapist typically works on your neck, shoulders and back.
How do you know what type of massage works for you and if it’s right for you? Find a therapist through your network and call them. Ask questions and fill them in on what you want to gain from massage therapy. Express any concerns and health issues. The therapist can help you learn what technique would be appropriate for you to start.
Following find some lesser known benefits of massage:
– decrease anxiety
– improve circulation
– fibromyalgia/headaches
– decrease stress
– aid digestion
– TMJ pain
 If so, hop up off that couch, get rid of those aches and pains and feel 10 years younger (and have a great excuse to get regular massage!) by giving your muscles a little regular TLC!!
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: 20 Years and TONS of Learnings

March 20, 2019
by Salvere Health and Fitness
20 years down
Wow, 2019 starts the 20th year of the personal training business adventure. Thinking back to all the years, clients, connections with other professionals and various opportunities gave me a chance to reflect on how each of these brought loads of learning experiences!!
This week, I wanted to share the ones that stand out the most with all of you. As I read the list, I realized that these can apply to any of lifes journeys. Here it goes:
— Sometimes things find you, it’s okay to go with it!
— If it ain’t broke, break it (goes against the lessons all those other years)
— Stay true to yourself, especially when the world challenges you
— People are more then a simple transaction
— It’s okay to say “I don’t know”
— Surrounding yourself with others helps you grow and learn
— Think and exist outside the box
— Take time for yourself
— Continuously reflect
— Be willing to veer off the expected path
— Be patient
— Trust (and even appreciate!) the journey
Over the year, we will expand on a few of these in future blog posts! Thank you all for your support, encouragement, feedback and energy over the years. Looking forward to 20+ 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: Physical Therapy and “Do They Take My Insurance?”

March 4, 2019
knee-painEver found yourself needing help with some sort of annoying chronic pain or injury and someone suggests a physical therapist? Is your first question, “But do they accept my insurance?” Completely understand that this question matters to many of us as we need to be able to afford these services. Often, it does not tell the whole story of “cost”.
First and foremost, for most insurance, you need to reach your deductible first so, if you did not get there yet, it will all come directly out of your pocket anyway. All insurance companies come with their own set of rules so check the specifics of yours! Now, if your insurance allows out of network providers, paying for a PT directly may contribute to your deductible.
Second, copays for physical therapy range between $30-$60 per visit. Generally, copays do not count towards your deductible. If you schedule 2 appointments per week for one month, that equals $240-$480 per month for your contribution to PT IN your network. Now, some insurance companies will reimburse if you submit your expense for a therapist who does not accept insurance. Often, you receive a reimbursement that brings your total out of pocket very close to the amount you would have paid in a copay.
Finally, I’ve seen many times where a client sees a PT only because they accept their insurance only to come out not feeling that much better. On the flip side, many times a client sees someone who does not accept insurance feel better sooner so in the long run, it costs less or close to what they accumulate in copays for weeks and months. For example, take the $258 – $516 example from above. (Go 3x per week and its even more!)
Using $150 as the average cost for a PT you pay directly, you could see a therapist about 2-3x for that same amount. A therapist who does not accept insurance can spend more time with each patient and provide a more personal/longer session.
Physical Therapist Tim Newton put together a checklist for you to research and find out the specific details of your insurance plan. If you know a therapist who comes with great recommendations and does not take insurance, investigate it anyway!! It’s not always what it seems.
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: A Peek at Zero Balancing

February 18, 2019
by Salvere Health and Fitness
zero balancingIn our first in depth look at a non-traditional healing treatment option, we will examine Zero Balancing. So when I first heard “Zero Balancing”, I thought so many different things about what it entailed and what exactly it accomplished. Taken directly from the national website, “Zero Balancing is a powerful body-mind therapy that uses skilled touch to address the relationship between energy and structures of the body.”
Now that we cleared that up!! To better understand, lets start with a better understanding of what exactly these modalities such as Zero Balancing and Acupuncture work on when they say “energy”. We hear energy and might think of having none after a long day at work or a kid who goes and goes, without seeming to rest, or energy when we use power.
Well, the energy they refer to, often called Chi, flows throughout the body to organs and throughout systems in the body giving us life. In a very small nutshell, when we experience pain, illness or such, it indicates a blockage in this energy flow. Zero Balancing addresses this through gentle touch around the bones, joints and soft tissue to bring things back into balance.
To understand more about this technique and learn if it could be something to help you relieve pain, decrease stress or improve your well being, check out the Zero Balancing Health Association website. I encourage you to investigate various techniques to see how you feel afterwards. Often it takes several meetings to really notice the benefits and changes to your body. Let us know if you tried it in the past or try it after this article!
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: Building Your Team

January 28, 2019
team puzzleAs we discussed in our last blog we want to take her deeper look into utilizing various modalities keep your body running in good condition. We like to encourage our clients to develop a team of people to help them maintain optimal movement and advise when something does not feel quite right.
Like your car or your house, you utilize various professionals for different problems. For example, you wouldn’t call the roofer to fix your plumbing. Now, lets take this mindset to our bodies.
First thing to remember you are in charge of your own body. Give feedback and as much information as you can when talking to someone. For instance, provide details on any old injuries, illnesses, accidents, child birth issues, medications, etc. Find people to be on your team that ask for and want to listen to what you tell them. Your feedback provides the road map for us to help uncover what might be the cause.
Second, be sure they’re willing to talk to other people on your team to help you feel your best. Encourage conversations and ask a lot of questions. Expect the same from each and every practitioner! Do they receive your feedback and implement it into their treatment plan? Do they follow up after your initial sessions to get to know more about how your body responds?
Finally, change practitioners if someone does not listen or let you be the one in charge of your body. Do you job and follow thru on the suggestions and if something makes it worse, better or no different, give that feedback. Often we let things go and it takes time to uncover what might be the root cause. It takes time for someone new to learn your body. Don’t wait too long if you see little to no progress. For instance, you may need to go through one or two massage therapists before you find the one that works for you.
Pain does not mean that the problem started there! Start when it’s minor, be patient with the process and do you part outside of your time with the practitioner. Yes, it takes an investment in time and money. Find partners willing to be on the journey with you, in a positive environment.
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: Why Wait

January 22, 2019
Everyday as Americans we sit,we drive, we watch TV, we get on our phones or computers for hours and hours a day. When it comes to taking care of our house or car we make sure we maintain our hot water heaters, HVAC systems, our tires and get regular oil changes.
funny-puzzled-lama-character-cute-alpaca-animal-vector-17844839
We invest in these maintenance things so we create the best environment for them so they last as long as possible and as efficiently as possible. Why do we wait when it comes to our bodies?
Something whispers in that “it kinda feels a little” — so we wait, convincing ourselves it will go away. Maybe it does, maybe it doesn’t. Or it goes away, only to come back in 6 months, a year later and instead of whispering, it’s talking a little louder. And then, the next time it visits, it’s kinda screaming — It usually takes a loud talk or yell before it gets addressed.
How do we start to invest in our bodies, our human machines (we only get one!) the way we do our house or car? Its hard to know what to do, who to see, where to ask, how long to expect, what happened to begin with, how to fit it into a busy schedule, how to afford it… In our next series of blogs, we want to introduce you to some lesser used techniques and modalities to help our bodies maintain a healthy musculoskeletal system.
If you want to know more about something you heard of, please drop us an email and we will include it in our series… After all, if you wonder, pretty good chances someone else wonders too!!
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: Being Talented

December 17, 2018
by Salvere Health and Fitness
What talents do you notice and others? What talents do you notice in yourself? How do you defined talent? Ever thought that you weren’t talented because you don’t play a sport or draw or play an instrument?
talents
I find it interesting that we admire certain talents such as painting or drawing or playing the piano yet being a starving artist is a real thing. If it’s so valued and admired why are they starving?
What talents do people have extending beyond the arts and sports? Maybe it’s a talent working with kids or a talent gathering the community or a talent with listening and making someone else feel heard. Maybe it’s a talent with telling a story or a talent with articulating and summarizing a book.
What talents do you see and do you compliment people on their special talent? Could you broaden your perspective of talent and share what talents you see in others? How about in yourself? What unique talent do you see in 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: Can We Change the Conversation?

December 3, 2018
inner-beauty-jgwWe started talking about how and what we say throughout our blogs, in various ways. Before we go any further, I wanted to go more into “why” its important to change how we discuss dieting and exercise.
How many of you think about exercise in terms of weight loss and/or external appearance, dieting to be healthy, workouts should be hard, good and bad foods and/or that there’s a “right” way to exercise?
How would it feel if we talked about moving our bodies in terms of feeling better, more energetic and less stiff? Or in terms of our abilities? Or how it creates an environment to build a community, feel connected and get to know your friends and neighbors better?
How would your kids feel if we took time to be outdoors, enjoying each other company, hiking, biking or wandering? How would it feel if you enjoyed that glass of wine or cake without feeling bad about it later? Of if we took time to talk about and appreciate our inside gifts, what make us unique? What if we talked more about appreciating what taking care of our bodies enables us to do?
How can you begin to expand and change your mindset with the ideas and concepts surrounding exercise and food? What can you do to change how you talk to yourself, friends and children? Take time to “see” and say to people you know and even strangers!
YOU MATTER!!!
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 To Stay Instead

November 19, 2018
In continuing the idea of changing the conversations, sometimes it might be hard knowing what to say instead. This week, we put together ideas on what to say instead of complementing someone on their external appearance/body, try these.
I enjoy your sense of humor.
It’s great how much you know about history
I appreciate all you do for your community
You’re such a good listener.
I value the advice and deep perspective you provide during our conversations.
I learn so much listening to you talk about the books you read
You bring such a positive feel when you walk in the room.
Thank you for checking in periodically, it makes a difference.
I admire your persistence with _____________.
Hope these help to get you thinking!!
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.