Archive for the ‘Uncategorized’ Category

Salvere Blog: Please Don’t Wait

March 28, 2017
by Salvere Health And Fitness

When it comes to your health, please don’t wait. I’ve seen it happen several times over the last year where an older client experienced a random situation that forced them to be out for a few weeks. They recovered quite well physically because they were fit before it happened. The event could not be predicted but they maintained a level of strength and fitness that allowed them to recover much better.

Don’t wait until your knee or back hurt really bad, or your balance is terrible, or your cholesterol, blood pressure or blood sugar numbers have gotten so high…. Or you’re missing out on your life experiences because it hurts to walk or you can’t play with your grandkids…

Your life matters, your health matters and you can do things, big and small. Start today, one step at a time, do something every day to give yourself the gift of a life filled with love, happiness and health.


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 Holidays Are Here Again

November 13, 2016

Oh, the holidays. So much gets wrapped up in these next two months starting with Halloween. First the candy from trick or treat leftovers then on to the Thanksgiving Holiday with the theme of eating and family.

From Turkey Day to New Years Eve — the end of the year parties, work parties, neighborhood parties, friend parties and family gatherings – time seems to be so filled and goes by so fast. So, what to do what to do with regard to healthy eating and moving your body (ie. Exercise!).
A few tips:
  1. Enjoy yourself and do it with pleasure.
  2. Stay consistent with your schedule as much as possible. Meaning, if something is not planned, do your thing — Keep exercising and keep eating healthy just like you do the rest of the year.
  3. Be the one to suggest a walk or something active to spend time with that friend or family member visiting from out of town. Go discover somewhere new or take them to your favorite park or city.
  4. Plan ahead and take time to relax
  5. Get plenty of sleep.
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: 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: Effort and Resolutions

February 3, 2016

by Salvere Health and Fitness

Every year people make their New Year’s Resolutions about their careers, weight, exercise routines, friendships, money….the list goes on and on. By the time March rolls around, most abandon their resolutions because of lack of patience (we live in a world where we want everything NOW!), motivation, time, interest or frustration. It has happened to all of us. I have a suggestion. Instead of making a list of resolutions for an entire year, make a day to day effort to do two things:
— do one thing “Healthful” for yourself
— do one thing “Helpful” for others
Healthful…choosing at one meal to make a better eating choice, exercise at home or gym, go for a brisk walk, drink more water….just to name a few.
Helpful…help a coworker on a project at work, help your child with their homework, fix dinner (if you don’t usually do it…just to name a few.

When we make a daily effort to take care of ourselves and serve others, we feel good about our days. In doing so, we make daily, intentional effort in becoming healthier and happier. Focus on the small daily acts and then in time they will become a part of your journey. Let’s make an effort to form daily good habits.

by Leah Daniels, personal trainer at Salvere Health and Fitness. If you’d like to contact Leah, email her at LeahD@SalvereHealthAndFitness.com or call her at (614) 306-9662.

We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: At War and Fighting

January 12, 2016

by Salvere Health and Fitness

At war. Fighting.

These day it seems every time we want to change something it becomes a “war”. The war on drugs, terror, diabetes, obesity, crime, guns, poverty, hunger, homelessness, cancer, tobacco companies, etc. Listening to the radio quite a bit throughout the day (commercials and talk radio) with an intentional ear shows how often we say we are “at war” or “fighting” something. We’ve become “ANTI” to quite a few things in our world.

Fighting and War bring with it some pretty tough emotions and feelings —

What if, instead of fighting or starting a war, we started talking about what we want to see… We became PRO Health instead of ANTI Obesity? Just a thought

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Dreaming and Doing

January 5, 2016
what if you fly

While new years resolutions don’t have quite the same meaning as they once did, January does bring an opportunity to think and reflect on a new year and process an old one. In doing some introspection of my own, this year starts a whole new chapter for me and I thought I’d share a little of that with you. As many of you know, I’m a huge fan of sharing our stories with each other — It’s a great way to develop a support system and navigate your way through this thing called life!

The new chapter — A year without close involvement in Girls on the Run. For me this program came to Howard County because I stood by and watched too many clients struggle with finding their own beauty and uniqueness amidst a sea of media messages telling us what we “should” look like or “should” act like based on something not realistic (reality TV, magazines, air brushing, you name it!).

The biggest things I can pass on to each of you from my experience taking this crazy, scary leap in 2009 — Be brave enough to take chances, dreams can become reality and you are all powerful enough to use your voice and change a community!  Stand up for something you believe in to make this world a better place — All these things are way cool and not as scary as they seem at first! Share your story, journey and trust in those around you to build you a safety net.

To all of you who find it difficult to see beyond things like the scale, the “right” clothes and what “everyone” says you “should” do to find your true happy self, know it’s right in front of you (or maybe the way to say it is right inside you.). Find and define your own beautiful and celebrate it —


by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Salvere Blog: Starting Again

December 30, 2015

by Salvere Health and Fitness

Okay, with prime diet and exercise month right around the corner (yes, January) we wanted to touch on the “I’m starting again” struggle. We say this quite a bit with regard to healthy eating and exercise, especially with dieting.

So often, something sounds perfect on the surface but then does not carry the same impact long term and may even bring the opposite effect. Next year, when thinking and setting your goals and/or intentions for 2016, reflect on your previous experiences. Think about how each of them felt —

one step penguin

Before setting about on taking action, step by and reflect on why you want to change your health — Write it down! Make small changes a little bit at a time to things that you can do, one step at a time. Slowly build on each one, one step at a time. Make allowance for life to happen, it always will!  These changes will stick around so you don’t have to “Start Again”.

by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Recipe: Homemade Chicken Broth

December 24, 2015
In typing up some to the recipes recently, it became apparent how often something called for chicken broth so I thought I’d write a recipe to show you how to make your own. First, lets look at Stock vs Broth — the differences are small but here it goes. Stock typically uses the bones and some of the skin, etc so it makes a thicker consistency due to the gelatin from released from the bones. Broth contains the meat so tends to be a richer taste but more liquidy. You can really interchange the two and will mostly find broth in the store.

Homemade Chicken Broth

chicken broth
1 whole chicken or equivalent
1 onion, quartered
3 carrots, halved
3 celery stalks, halved
4 garlic cloves, whole

1 jalapeño, cut in half (optional)
3 sprigs rosemary
1 small bunch of thyme
1 large handful of cilantro or 10 leaves of sage
handful of peppercorns (or 3 tsp of black pepper)
1 – 2 tbsp of salt (add more to taste after the chicken is cooked)

Place your chicken in a large pot. Cover chicken with water to 2 inches above the chicken. Turn stove on high and bring to a boil. Reduce heat to a simmer let cook until the chicken is done.  Remove chicken from pot and let cool. Use a slotted spoon or mesh strainer to remove carrots, onions, etc from broth. You can use the broth for cooking rice, making soup or whatever you want!  It freezes quite well also. If you want to use the chicken, you have a great start to chicken noodle, chicken rice, chicken barley, chicken chili, etc.  The possibilities are endless!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Sending Warm Wishes and Cheer

December 21, 2015

by Salvere Health and Fitness

happy holidays

Wishing You and Your Family a Health and Happy Holiday Season

Thanks to each of you for helping us to make 2015 so great. We hope you enjoyed the blogs this year and tested some of our recipes. The holidays and new year bring with them a great time to reflect on the past year and the year ahead. We are grateful for the opportunity to be a part of building your healthy lifestyle in months and years to come.

Enjoy the season with lots of laughs, family and friends.

Salvere Recipe: White Chicken Chili

December 11, 2015

Well, December typically makes for great chili weather — This 50-60 degree temps don’t feel too chili-ish however. This recipe adds a little different twist to the typical white chicken chili. One thing I always struggle with when shopping is deciphering which pepper will remove taste buds with it’s high volume of spice and which add a good milder taste. Remember often the spice comes from the seeds so you can adjust by removing some or all of the seeds and after cutting a hot pepper, don’t wipe your eyes!  Ouch — Feel free to adjust the pepper based on your taste preferences!Here’s a little breakdown:

Poblano — slightly larger size and medium spice (in dried form this is your ancho chili)
Anaheim — larger size and mild, not really spicy at all
Cayenne — smaller, long and skinny, red, high on the spicy scale
Banana — medium size and long, come in both sweet and medium spicy versions
Jalapeno — small in size, medium high on the spicy scale (mild if you remove the seeds
Serrano — small in size, medium spicy
Habanero — small in size and most often orange in color, very spicy!
Hot Cherry — small to medium in size, medium high in spice

White Chicken Chili

 chicken chili
1 whole chicken or equivalent, cooked and shredded (see note below)
1 onion, diced
2 tbsp ghee, olive oil, bacon fat
3 carrots, halved and sliced
3 celery,
3 garlic cloves, minced
1 red pepper
1 ancho chili pepper
1 jalapeño
2 cans white beans
4 c chicken broth
1 can coconut milk
2 tsp cumin
2 tsp cayenne pepper
2 tsp chipolte chili powder
2 tbsp fresh cilantro

In large pot, melt whatever fat you chose and saute onions and garlic over medium heat until translucent– about 5 minutes. Add other veggies and cook about 3 minutes. Pour broth and coconut milk into pot and add beans, spices and chicken (not cilantro yet!).  Turn stove on high and bring to a boil. Reduce heat and let cook about 20ish minutes.  Add cilantro and serve.  If you want thicker soup, puree about half a can of the beans before you pot them in the pot.

Chicken Note: If using chicken pieces, you can dice them and brown in the pot you plan to cook your soup… Using a whole chicken, I put mine in a pot full of salted water with celery, onions, carrots, garlic cloves, thyme, rosemary and cilantro. Then when the chicken is cooked, remove it and take it off the bone that way.  You also now have homemade broth.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.