Salvere Blog: Obstacles

July 25, 2022

by Salvere Health and Fitness

“Life is full of challenges, obstacles, and problems. But learn to face them courageously with joy. Live every moment with happiness and positivity, for we never know.” – Sai Kaustuv.

Obstacles, what’s your mindset when one enters your path? Do you see it as an opportunity? Do you head towards it with excitement or slight apprehension? Do you try to avoid it all together?

Obstacles challenge our fears, courage, and curiosity. They come in different forms and look different to each of us — They can feel scary, exciting or a little bit of both. What’s an obstacle you navigated your way through over the last year? How did you feel during each stage, going through it and coming out on the other side.

When it comes to fitness, obstacles look like injuries, vacations, feelings of not accomplishing certain goals, uncomfortable experiences, new relationship and/or job and moving to a new location.

Share with us any of these you experienced and what strategies you used to move around the obstacle.

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: Half Way Through

July 21, 2022

by Salvere Health and Fitness

Okay, it’s July and we stand here half way through the year. Take a minute to reflect. What unexpected things happened? What events happened that you felt excited about? Where do you find yourself struggling? How are you connecting with your tribe?

These last two plus years certainly provided an opportunity for us to reflect on various parts of life and the activities/people/experiences we choose to include in our days. What positive changes did you make to your life?

How did you navigate change over the last 6 months?

What do you have planned for the next 6 months?

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: Success in Holding Steady

May 18, 2022

by Salvere Health and Fitness

How many times do we look at holding stead as success? This could be at your job, in your friendships, in fitness or even with your finances.

Look at corporate America — how many times does a company come forward and say they set the goal for their growth and finances to stay right where they are for the next 5 years? Who would invest in that company? Yet that would help to create stability and longevity, build an environment where employees feel less stress and allow different opportunities to better envision how to plan for the next 10, 20 and 50 years.

How would it feel to apply this to your fitness routine? Simply holding steady with your current program — not looking for every workout to improve on the last or every run to be faster than the week before. Not looking to add more days or more time to your workouts, simply holding steady. The victory in maintaining something for a period of time with consistency often gets overlooked.

What can you do to navigate yourself to appreciate the staying steady? Pick one thing new and start tomorrow then don’t change a thing about it for at least a month.

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: Mastery Takes Time

March 23, 2022

by Salvere Health and Fitness

When starting to learn a new skill or attempting something you never tried, how do you approach your process? It could be learning a new language, something arts and craft, a sport, gardening, cooking or reading books.

Do you approach it with curiosity and excitement? Or a tad scared to not know what to do? Do you map out a plan or take it as it comes?

With anything, mastery takes time. Maybe initially you feel overwhelmed. Maybe you experience rapid growth at the start of the process. Maybe even a little insecure to be in a space where you don’t know what you’re doing. Maybe a mix of all of these. Whatever it feels like to you, know it’s okay.

Mastery takes time. How can you give yourself the patience, grace and appreciation for the journey?

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: Holding Steady

March 23, 2022

by Salvere Health and Fitness

… Right where you are today. How many times do we take the time to simply be okay with how we exist in the present? Right here, that day, that moment.

Not trying to advance in a job,

not thinking I’ll do better tomorrow,

not feeling the need to lose weight,

not pressuring yourself that you should have done a harder workout,

not worrying if you did enough for others,

not planning to do more things during your day…

Take time to hold steady, simply be where you are at this moment and maybe, stay there for a few weeks. See how it feels to be A OK with being.

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: 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: Growing Carrots

June 7, 2021

by Salvere Health and Fitness


Over the past year, more people picked up gardening as a hobby since it provided a safe environment and something to do outside the house. I happen to be one of those people who returned to gardening, something we did quite regularly growing up as a family. (Although I bet my parents wouldn’t say we did it happily or voluntarily!) This year, two of my nephews decided to join us and it started some interesting conversations surrounding growth and patience through their initial planting of carrots.


The planting of these carrot seeds took place in March and here we sit, the beginning of June, yet to actually eat a carrot. What a lesson in growth! From a seed in March to teeny tiny sprouts in April to very big stems in June with still more to go.


What if we learned from the way a carrot or any other plant goes through the life cycle? A planted seed needs to be watered and tended, a conscious paying attention to what it needs at various growth stages. What if it attracts a pest or fungus, something to impact growth? What would you do to give it proper care? No matter when you want the carrot to be ready, it will grow at its own pace. Regardless of how much you want the carrot, it will not magically appear.


What if we provided space for different attention needs at different times, awareness of various phases of growth of self and others as well as appropriate expectations? How do we learn to appreciate the rainy days, as we need those just as we need the sunshine?


How about being present in each phase of growth and not trying to be somewhere else.


Pondering …………………

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: What Makes it Social Media Worthy?

May 4, 2021

by Salvere Health and Fitness

Oh, social media! So many pieces and parts to the impact and role of Facebook, Instagram, Twitter and the like in our society today. How do you decide what makes the cut for a social media post? What impact do other posts have on you?


Process the various pictures and messages posted regarding exercise, fitness, and nutrition. What do you usually see people post about? How do you find yourself responding both internally and publicly with a comment or “like”?

I notice that I see posts more often of a sweaty workout, a challenging run or bike ride or exercise with friends then I see someone post a picture of themselves stretching (not doing yoga) or doing mobility or balance and stability work. It also seems to be more often posts “making progress” then when struggling with something on the journey where posts become less and less.


How do we start to create more balance in what gets shared to the world? How do we start to make all the components of movement equally post worthy??


Pondering …………………


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: Participation Trophies

May 2, 2021

by Salvere Health and Fitness

Okay, stay with me on this one. There’s often random one liners thrown out to blame something in our society on “participation trophies” so I ask you to read this one with an open mind and take time for introspection/reflection and even some philosophical processing.


So, in nutshell, in more recent times society started giving mostly everyone something for simply participating in activities such as sports and the like instead of only rewarding the winners. I know there is more to it and I wanted to spend time on a mindset shift, not the nuances of a definition or the details here.


What if we talked about participation trophies differently? Thinking about life and what happens for many of us on a day-to-day basis. How many of you experience something massively different in your daily work/life tasks? Even if someone wins a sports championship, award or huge promotion, what led them to that? What happens the days and weeks following the “big win”? For the most part, it’s the small daily activities, showing up day after day and doing our best.


Sometimes the hardest workers never win the championship and conversely, sometimes the ones with natural ability who don’t work as hard find themselves winning time after time. Sometimes the hyperfocus on winning causes cheating and discourse, just look at the news regarding the sidelines of youth sports and rules placed on parents because of unkind behavior or even coaches that demoralize their players due to the overemphasis on winning.


Now, imagine if in our conversations with “participation trophies” we talked about the importance of the daily showing up to do the simple things that add up. What if we talked more about how to appreciate the day to day, the stitching together of small actions to build on each other from week to week, month to month and year to year?  Maybe “participation trophies” can be the key to developing a greater perspective on navigating life and appreciating more when it comes to the “little” things?


Pondering …………………


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 World “Stretch” #4 – Hips and Hamstrings

May 1, 2021

by Salvere Health and Fitness


How’s everyone doing? What stretches and movements did you experiment with other the last few weeks? Hows your body feeling? Do a little check in each day to see how and what impacts your body. Email us if you feel something specific and we can work to include it in our series.


In this blog, we will start to investigate the hips and hamstrings. Sitting creates many different opportunities for our body to be in awkward positions. Typically the hips and knees bend in close to a 90 degree angle. This causes the hamstrings (on the back of the leg) and hip flexors (on the front of the hips) to hang out in a shortened position. Then add in crossing the legs, wearing a wallet in the back pocket or the feet not touching the floor and other alignment issues appear.


For this week, lets keep things simple. Take time every hour or two to simply stand up. Think of what a give this gives those hips and hamstrings! When you stand up, take a few minutes to swing the legs back and forth, one at a time, march in place and maybe even a few circles of the leg out to the sides. This will help to loosen the muscles and give them a chance to stretch out.

As various parts of your body start to “feel” pay attention. Give them some TLC and you will do wonders for keeping your alignment going in a positive direction.


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.