Archive for the ‘General Health’ Category

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 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.

In health,
Your “Live Healthy” Team

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Salvere Blog: The Diet that “Worked”

October 4, 2017

by Salvere Health And Fitness

Who’s heard or said — “That diet worked.”
What exactly does this mean?
Worked???  hmmmmmmm
Worked for What?
for Why?
How?
We say it worked — but what did it really do?

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: Hey Women — You’re Stronger then You Think

September 6, 2017

by Salvere Health And Fitness

So often, I start a new female client and one of my first questions, “Do you lift weights?” I don’t have enough fingers and toes to count how many times the answer sounds something like, “Well, yes, I use 3 and 5lbs.”

Think about this, how much does your purse weigh? Do you carry children or grandchildren? How much do they weigh? Or what about groceries?

Then, through training sessions, how often I hear, “I can’t do that”, “I should have done more”, “I shouldn’t have eaten that”, etc.

Mentally, women come with some pretty significant, solid strength that comes with little credit. Carrying children, birthing children and recovering from birthing children – That’s some real big stuff, not just physically, but mentally too!!

So, for all you women out there, recognize and give yourself for all the strength you carry.

For any men reading this, find a woman and complement her on her strength – and about nothing that is external (so this means not about looks, her hair, etc.). Think about what you know about her inner strength and accomplishments, tell her!

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: Frustrated and Confused About Dieting and Exercise

August 30, 2017

by Salvere Health And Fitness

Do you feel frustrated with what to do and/or follow with your fitness? Are you confused by the numerous diet books, suggestions, articles, TV shows, documentaries, stories, etc?

One suggestion, stop reading and watching and start listening. Think, what new information will I learn from this? Does it even matter once you ask yourself what am I willing to actually change in my own life? What will I gain from this information?

Listen to your body, listen to how you feel after eating something. Listen to how you sleep after you exercise, listen to how you feel after a walk. How about after you do some stretching and movement? Does your back feel better? Your legs?

Does your arthritis flare up after a day of eating sweets and/or lots of processed foods? Try not eating them and see if it changes? Maybe it does, maybe it doesn’t.

Do you feel bloated after eating salty foods such as stir fry or fried chicken?

Start paying attention to your own world and then you know what to expect.

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:

August 22, 2017

by Salvere Health And Fitness

Spending time in various “spaces”, challenged me to think about community, how we define it and what makes it important. Taking time to reflect, I thought of how many different places we all become part of a community — where we live, family, friends, work, school, sports teams, volunteering, running/biking and such, church, clubs, etc.

As I thought through my own experiences of community, I realized all the amazing opportunities we have to challenge perspective and learn things from others experiences and stories.

— Through volunteering in the city, I learned that dirt bikes riding city streets is not just a bunch of people trying to cause trouble … I learned this was one time where various neighborhoods actually came together. This could be used as an opportunity to either build on that to work together in other areas or be upset because it “seems” like trouble.

— Through my career, I learned that everyone has a story and the tremendous power and value in taking time to listen. The more we share, the more we want to share and it builds trust in each other. Honest, caring space allows all of us to grow and heal.

— From friends, I learned that people genuinely want to help and there’s great power in doing things together.

— In family, I learned that things aren’t always what they seem and the value in working through the tough stuff, that’s where relationships really become stronger.

— By riding around different cities both by car and bike, street artists possess an amazing amount of talent. This can be viewed as destructive or add to the beauty of a city. I choose to find the beauty and uniqueness in each piece.

— With running and biking, I learned that through physical activity I could build some of the best, most honest and supportive relationships. It extends far beyond winning or losing or looking “better”.

What and where do you see community impacting your own life??
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: Perfect … Is it Possible?

August 8, 2017

by Salvere Health And Fitness

In continuing to think about words, what they really mean and how we use them, this blog looks into the usage of “perfect”. We’ve already discussed can’t, trying, should, etc. How often do we use the word perfect and when and what context – For starters, let’s look up the exact definition.


Perfect (adjective): having all the required or desirable elements, qualities or characteristics; as good as it is possible to be
Perfect (verb): to make completely free from faults or defects, or as close to such a condition as possible.

After reading these, I thought about how much we expect from ourselves, others, actions, situations and things. Perfect squat, perfect mate, perfect family, perfect job, perfect vacation, etc.

Pam (one of our other Salvere trainers) and I got into chatting about the importance of words so I brought up this blog post and, her response was – “It’s and imperfect definition.” I thought, that’s interesting – The definition of perfect is imperfect.

Maybe, we’re all perfectly who we are supposed to be — And, maybe, just maybe, we can investigate when we use this word and if it indeed impacts our feelings towards something or someone.

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: Weight Loss vs Healthy Living

July 25, 2017

by Salvere Health And Fitness

You might be asking yourself why weight loss vs healthy living not weight loss is healthy living. Weight loss or “skinny” does not automatically mean healthy. Lets think about a few things with regard to weight loss.

How many of you have ever lost weight and then gained it back? Or felt like you went out and ate one meal then gained 2lbs over night? Can this really happen?

How many of you “scold yourself” because you made “bad” choices with one of your meals or missed a workout? How many of you know someone who, in an effort to decrease their risk of diabetes switch to using artificial sweetener? How many of you know someone who lost weight by either not eating or eating little or choosing mostly unhealthy foods?

How many of you know someone who is “skinny” but still has heart problems or some other health issue? How many of you know someone who exercises through an injury only to make it worse?

Now, I want to challenge you to define your own healthy WITHOUT using weight, external appearance or how your clothes fit. Think both mentally and physically — more energy, better sleep, more awareness, increased mood, decreasing blood pressure, etc.
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: Drumroll For…. The Foot Finale

June 27, 2017

by Salvere Health And Fitness

Thanks for reading and being interested in this series on the foot. We did this process for several reasons. First, our goal is to teach and educate so that each of you can make the best decision on your specific situation and maybe even begin to feel comfortable asking more questions.

With the foot, true healing takes time and the understanding of where and why a tendonitis or fasciitis might occur. We wanted to take time in explaining what really goes on.

Step by step and a little patience creates an environment where we can truly get to the bottom of the cause of these issues. Icing, a cortisone shot or surgery only temporarily helps. Any of you experience these issues coming back over time??

So, here’s a picture of what your foot looks like in a heeled shoe. Now, the height of the heel matters as it adds stress the higher you get but any heel puts the foot in a less then optimal position, even men’s dress shoes!

In a shoe with a raised heel, the foot bones shift off where they really want to be to function properly causing the ball of the foot to take most of the stress and pressure. This impacts joints, tendons (the Achilles big time) and muscles all the way up to the hip and lower back. Think about this, how does your body stand up straight differently in a high heel vs barefoot?

We essentially created an environment where, over time, the calf muscles get shortened and learn to stay in a tight position. The can cause problems when we switch to a flat shoe. The muscles then battle between being short and tight and long and flexible. Over time, they get frustrated with this battle and begin to cause problems.

Okay okay, now what can you do about this! Well, the true answer is I can’t offer specifics without knowing your individual, unique situation. Do the ice and stuff that makes it feel better in the short term. If you suffer with one of these ailments, freeze a partially filled water bottle and use that to ice the foot.

Some things that we commonly work into a program include stretching the calves, creating more ankle mobility by performing foot circles, point and flex the foot. Also, while standing and practice lifting your toes (since your heels spend all day lifted in a shoe!) and walk around the room on your heels keeping your toes up off the ground. Even check out some foam rolling ideas to release some tightness in the calf area.

This provides a few generic suggestions. To really get to the bottom of your specific situation, please consult a professional. You may need to add some hamstring work, low back stretching and abdominal strengthening as well. Remember, take the time to do the recovery and if you continue to wear heels, you need to continue to do the work to remind those muscles of how you really want them to work.

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.

In health,
Your “Live Healthy” Team

Salvere Blog: Your Foot and A Shoe, A Beautiful Relationship?

June 20, 2017

by Salvere Health And Fitness

In our first foot blog, we investigated just a little into the anatomy of the foot. Then we moved onto briefly talking about foot issues. Now, before we get into some discussion of possible reasons for developing things like plantar fasciitis or a tendonitis, lets take a little look at the wonderful shoe.

Check out this pic (and a snapshot of my shoe collection) of a few shoe styles we might wear for exercise or fashion. Starting from the left – the flip flop, second, a minimal support running shoe, then the fashionable Converse, then a more supportive style of running shoe, stylish boot and the dreaded high heel.

If you look at each of these shoes, they provide something different for our feet, legs and body in general. Aside from the first three, all of them lift the heel either slightly (the Nike) or a great amount (the heel). Anyone out there with plantar fasciitis that feel much better in a shoe with a slight heel? Ever wonder why??

So, two big things to ponder before our next blog – think about toddlers, what do they do when you put shoes on their feet for the first time? Also, now that you have a little background from previous blogs, think about how our feet move with all those muscles and bones and what it’s designed to do for our bodies. How does the arch move naturally? Why?

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: The Foot — Beyond Plantar Fasciitis and Tendonitis

June 17, 2017

by Salvere Health And Fitness

Okay, so last week we looked at the structure of the foot and how it’s engineered. Now, on to something that might be a little more interesting. How many of you know someone with plantar fasciitis or some type of tendonitis in the Achilles or elsewhere around the foot area or bunions or a sprained ankle?  Lets revisit the foot structure.
Now, breaking things down a little bit, what exactly is a tendonitis or fasciitis? When you see “itis” on the end of an anatomical thing, usually it simply means there’s inflammation in that area. Tendonitis, for example, means the tendon somehow became inflamed. Uncovering why holds the key to real, true healing.

So, plantar fasciitis – The word plantar literally means the sole of the foot and fascia is connective tissue around muscles or organs keeping them together or separating them from each other. Putting this together, plantar fasciitis happens when the fascia on the sole of the foot becomes inflamed and feels terribly uncomfortable.

What would then cause this area to become irritated enough to cause pain?? How would we go about “fixing” it so it goes away?

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.