Archive for the ‘General Health’ Category

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.

Salvere Blog: Oh My Aching Feet

June 6, 2017

by Salvere Health And Fitness

The foot is a masterpiece of engineering?? Now what might DaVinci mean by this quote?? With 26 bones, 33 joints and many, many more muscles ligaments and tendons, our foot plays quite an important role in our ability to get from here to there for thousands of miles throughout our lifetime.

It bends and flexes and moves to absorb shock as we walk or run both during exercise and throughout daily activities. It helps with balance and stability so we don’t fall over. Now, that’s some serious engineering! We will spend the next few blog posts focused on the foot, our connection to the ground.

This week lets focus on the structure of the foot. Even without all the details, check out the bones, how they meet, where a few of the ligaments run and where some of the muscles start.

See that nice curve of the arch? Look at where things come into help build the structure. Why do you think it’s built this way? Maybe starting to see the “engineering” piece DaVinci spoke of in his quote? I know you might not be as excited like me about this stuff but see what happens if we start to think about it just a little.

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: Adventuring and Wandering

May 23, 2017

by Salvere Health and Fitness

As long as I can remember I enjoyed a good adventure. Whether it be a random day trip to the beach with a friend or a kayak paddle at sunrise through the tall ships. Or even wandering the city from my house, taking a different street or a different park. Even going without a plan or destination!

I’m currently off experiencing another spot in our world and it reminded me of how much taking time to step away from my daily routine makes a difference. One of my most favorite things about adventures is meeting new, random people as well as seeing culture in different cities.

When is the last time you adventured? What do you love about it? Near or far, share your adventure with us!

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: Retirement Investment?

May 16, 2017

by Salvere Health and Fitness

IRA? 401K? Stock market? Bonds?? Your health? Most of us already started planning for your retirement on some level. In that planning process, you probably sat and figured out what percentage of your income you could realistically save and how many years you will work before enjoying your retirement!

After looking at your desired retirement investment, you probably mapped out your long term plan with short term goals. Do you reference this plan on a regular basis to determine your progress? Are you on track? If not, what do you need to do to get back? Do you consult with someone on a regular basis for advice and suggestions?

In all this planning for financial security, where and when do we plan for our health during retirement? Do we spend as much time planning for our physical fitness as we do our fiscal fitness?

How can we plan to have financial security and good health? Is one more important than the other? How can you plan your eating and exercise with a lifetime goal in mind?

Having all the financial security in the world cannot make up for not taking care of your health. Make changes now and keep referencing your plan and reasons for these goals!

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: Do It Out of Love

May 11, 2017
by Salvere Health and Fitness
Thinking and processing the different ways and reasons why someone takes action or changes something.

Often I see people start exercising or eating healthier because of a hate or dislike for their bodies. I hear them talk about miserable previous experiences or how much they hate to workout or go to the gym or how much they hate salads or feel like they are deprived when they eat healthy or feel like they are bad because of certain choices.

An alternative thought process would be doing things because we love and appreciate what our bodies can do and opportunities when our health changes. And creating space for freedom to do and eat the things we enjoy while balancing it with the rest of life.

What would that feel like? How hard would that be to shift that thought process from doing things cause we “have” to vs doing things because we “want” to and “CAN”? What motivates or does not motivate 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: Fear of Being Judged

May 3, 2017

by Salvere Health And Fitness

Last Friday I happened to be home during the Ellen talk show hour and learned that it had been 20 years since her coming out episode of her sitcom. With curiosity, I tuned in to see what she had to say.
This led to some great introspection after hearing that Ellen had a bomb threat that temporarily shut down filming and Oprah received hundreds of hateful calls, including ones telling her to go back to Africa.
I got to thinking… How many times do you avoid talking about something because of a fear of someone passing judgement? Could be because of who you’re dating or because of a struggle with your weight or even something at work or school you don’t understand…

What does it feel like when you hesitate to share something personal but in the end you do? And the person you share it with accepts and takes the time to understand or ask questions? How does it feel when someone trusts you and shares something difficult and personal?

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.