Archive for the ‘Nutrition’ Category

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: It Sounded Good

March 21, 2017

by Salvere Health And Fitness

Diets sound good, til they’re over or can’t be sustained. High intensity workouts sound good, until they contribute to injury. Weight loss sounds good, until we realize that it’s come in the form of losing muscle or due to illness. Restricting a food seems good, until it comes with the “I was bad” statement when we eat it again…

I’ve seen
people regularly value and complement external beauty over internal beauty (and only complement once someone lost weight)

I’ve seen people indirectly (with negative out-loud self talk) and directly teach their sons and daughters that they weren’t enough because they weighed too much

I’ve seen my friends injured because a trainer didn’t do their job and teach appropriate, safe progressions
I’ve seen exercise and movement taught for a moment in time instead of for a lifetime
I’ve seen people demoralized and deflated because “they were bad” with their food choice
I’ve seen people do unsafe things to their bodies because they don’t appreciate what they can do
I’ve watched people seek value in a number on the scale instead of seeing their internal gifts
I’ve seen and felt people who don’t feel good enough about themselves because they don’t fit a certain size

I’ve worked in the health and fitness industry for over 20 years and, sadly, in recent times, these things are getting worse. Eating disorders increased, obesity not decreasing, depression among both older and younger people on the rise as are back problems, joint issues and preventable health problems.

We made it our mission to move the needle on these issues in the other 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.

In health,
Your “Live Healthy” Team

Salvere Blog: Your Mattress

March 15, 2017

by Salvere Health And Fitness

If you frequent our blog, you know I spend quite a bit of time in the car and, consequently, hear a ton of radio advertisements. I may listen to these a little differently then most people as I’m constantly listening to h ear what kind of messages companies send regarding weight, obesity, definitions of beauty, eating or exercise. Oh, and, they come up way more often then you think.

So, the other day, I hear something about not losing weight with diet and exercise? Because it could be your mattress causing you to gain weight. It shocked me as I thought how crazy that now mattress companies use the obsession with weight loss to their advantage in selling their product.

Weight loss is everywhere yet we still struggle as a society… Maybe if we stopped putting so much hyperfocus, energy, attention, obsession into this weight thing, we could all be more free to create our own beautiful sense of ourselves?


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: Snacking Is Bad…. Or Is It?

February 13, 2017

by Salvere Health and Fitness

I got to thinking about this the other day after listening to someone talk about kids and school and food. Sounds insignificant but the difference in dessert vs snack in today’s world vs decades ago.

When you hear these two words, what do you think? What comes to mind?

For me, dessert brings me back to childhood when we occasionally ate something special at night, after dinner, such as a homemade brownie or cookie or even some ice cream. We were fortunate enough to grow up with a mother who holds an amazing talent and passion for baking so high chances of it being amazing and delicious.

Snack on the other hand, I remember eating after school, between lunch and dinner consisting of foods such as an apple and peanut butter, cheese and crackers or some popcorn. I would say we ate snack pretty much every day. I felt like snack was part of our regular eating whereas dessert felt like something more special not necessarily a daily thing.

What does it mean in today’s world? Well, one example of snack in schools,is something they can buy in the cafeteria and eat immediately following lunch. It may consist of a variety of foods such as cookies, candy bars, chips, ice cream, etc. and is often used as one way for the school to make a little extra money. Even after school snacks often consist of some of these “junk foods.”

Does using snack to describe foods that used to be labeled as dessert confuse the role and choice of what we eat?? Maybe, maybe not??? Do we use the term dessert much anymore with regularity in the home? Restaurants still use it but what about our schools?? Could they get away with calling it the School Dessert Program?

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: Snacking Is Bad… Or Is It?

January 24, 2017
I got to thinking about this the other day after listening to someone talk about kids and school and food. Sounds insignificant but the difference in dessert vs snack in today’s world vs decades ago.

When you hear these two words, what do you think? What comes to mind?

For me, dessert brings me back to childhood when we occasionally ate something special at night, after dinner, such as a homemade brownie or cookie or even some ice cream. We were fortunate enough to grow up with a mother who holds an amazing talent and passion for baking so high chances of it being amazing and delicious.

Snack on the other hand, I remember eating after school, between lunch and dinner consisting of foods such as an apple and peanut butter, cheese and crackers or some popcorn. I would say we ate snack pretty much every day. I felt like snack was part of our regular eating whereas dessert felt like something more special not necessarily a daily thing.

What does it mean in today’s world? Well, one example of snack in schools,is something they can buy in the cafeteria and eat immediately following lunch. It may consist of a variety of foods such as cookies, candy bars, chips, ice cream, etc. and is often used as one way for the school to make a little extra money. Even after school snacks often consist of some of these “junk foods.”

Does using snack to describe foods that used to be labeled as dessert confuse the role and choice of what we eat??  Maybe, maybe not???  Do we use the term dessert much anymore with regularity in the home? Restaurants still use it but what about our schools?? Could they get away with calling it the School Dessert Program?

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: Healthy, There’s More To It

January 17, 2017

by Salvere Health and Fitness

We’ve exhausted the topic of weight loss and obesity with our news, advertising, social media posting, articles and doctors offices to the point that its confusing and frustrating. This year we want to do something new and different at the studio so we’re sharing it with you here. Even if you don’t come into the studio, join us and you can always email us your specifics…. Or, next time you’re in, grab a white board marker and write away!

apple-wordleAs you all well know, we are pretty big about focusing on healthy. So, to bring clarity and help define what health means to you, we painted a white board wall in the studio to all share our healthy things.

Think beyond eating salads and exercise. Healthy might be for you to go out for chicken wings and beer on Friday nights with your best pal to decompress from the week. This counts!!! So does taking a technology free night and waiting to return that text or email until the next day.

Maybe meditation is your thing — taking 15-20 minutes a day of quiet time, or reading. Taking that time for yourself to decompress. Or getting to bed a little earlier.

On the second wall, we want to celebrate all victories, non weight related (or how your clothes fit, or inches lost…). Victories beyond that like I had my chicken wing Friday night and didn’t beat myself up over it on Saturday morning. I tried a new exercise class that I was nervous about attending. It felt freeing to put my phone away for a few hours.

Using these things, look ahead to this year. Keep doing those things that made you proud last year, reflect on the things you want to do differently this year and what you can change about the process this year. Do something every day to give yourself the gift of healthy living!

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: Wait, Wait… Don’t Set Your Resolution Yet

January 10, 2017
Do New Years Resolutions really work — From a long term perspective anyway. Why do you think??  Think back to previous years and the resolutions and goals you set for the year.  What did you plan on accomplishing? What were your results? What went well? What was harder then you planned?

Often with new years resolutions, we put too much on our plate to start the new year. We attempt to do everything all at once and it’s too much. We look at the new  year as the only time to “make a new beginning”. While our intentions come from a good place, we often set ourselves up for more then we can realistically accomplish then comes that feeling of failure.

If you made or want to make a new years resolution this year regarding something(s) health and fitness related, challenge yourself to really really really (did I say really?) come to the WHY before you set any goals.

— Why do you matter?
— What do you want to be able to do? Accomplish? Achieve? Impact?
— What does a healthier you look like?

Health and fitness continues to be a popular topic of discussion and motivation for our resolutions. You can’t escape the discussions on weight loss this time of year, within our own heads as well as outward with friends, family, doctors, tv, radio and social media.  Do health resolutions even work? Why do we lose steam in two to three months?? Are we setting goals and then mapping out a plan or schedule? Why do we think we can do so much at once? Are we making plans based on what we want to do individually or what “they” tell us we should?

Your health is the best, most wonderful gift you can give yourself and those around you — It’s not a punishment and you are more then a number on the scale. Look at your health differently — It’s a forever process and should include things you ENJOY with PEOPLE you ENJOY!

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: 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: “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.