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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Salvere Blog: You Don’t Know What You Don’t Know

August 31, 2016
Ever find yourself listening to something or talking to someone and saying “hmmm, I never knew that” or “I never even thought about that”. Talking and listening with an open mind and open opportunity to learn something can really broaden our perspective. But, what happens when you learn of something that kinda challenges you to think about something you believed for so long? This can be something big like a religious or political belief or something little like whether you should eat bread or not.
I’m going to use this blog to relate it to things going on in the health and fitness industry right now. Some things appear to be great – Doing high intense workouts, doing long/slow steady workouts, drinking shakes to lose weight, eliminating foods like bread, sweets or alcohol, losing weight in general, measuring BMI, running … well, you get the idea.

The “great” thing about these – they are the tasks that are supposed to get us to a certain weight or even and “optimal” BMI.

The “hmmmm” think about these — are they really making us healthier?? High intensity workouts and running without a prior focus on developing a proper base of cleaning up movement from the things we do every day (sit at a desk, wear high heels, cross our legs, wearing a wallet in the back pocket, texting, etc) and practicing the basics before moving to more advanced movements/training can actually contribute to long term pain and injury. While exercise in and of itself does not cause injury, doing things over and over again without proper form and alignment (just like your car tires when it’s out of alignment!) can bring about some problems.

Losing weight seems “good” but what if we’re losing muscle and not body fat? And drinking protein shakes, what are they make from? Are they really resulting in living “healthy”? Some are, some probably not – but we need to look below the surface. What does it do to our mental health to stress about being a certain weight? Or taking the action to build healthy habits into our daily life then not losing weight. There’s more to this healthy living thing then a number on the scale.

With any of these things, think before you do – What am I really trying to achieve?? Skinny does not = healthy. High intensity exercise does not always = appropriate for you. There are many, many options out there and it can be confusing. Not any one thing is magical, many things lie within a grey area. Think, “is it the right thing for me at this point in time with what I have available (time, money, etc.), with what I’m willing to do, with what I’m capable of doing.”

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: 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.