Posts Tagged ‘diet’

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?
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 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 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: 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 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: The All or None Approach??

July 15, 2015

“I’m not eating dessert.”

“I’ve given up carbs.”

“Since I only had 20 minutes, I didn’t workout.”

Do any of these sound familiar??  Why when it comes to exercise and healthy eating do we tend to take an all or none approach?  Are there any other areas we do this and see success?

Think about the approach we take with healthy living — mainly meaning exercise and healthy eating. Much of the mindset surrounds doing it as a task or “have to” with a punishment type mentality.

Meaning, if we say that we are not eating dessert then we eat dessert, what happens? Often the statement “I was bad” or “I cheated last night” … Not statements that feel good or positive internally.

What about exercise? “I HAVE to go to the gym” instead of “I get to go workout” or “I look forward to spending time with my friend walking around the lake.” Or these, “Well, I only did 30 minutes” or even “I did not workout hard enough”.  If you miss a workout or even a week of workouts due to vacation, work, injury or just life, how long does it take you to get back into a routine?

Looking at fitness and nutrition, how can we begin to change this mindset regarding expectations and a bigger purpose to what we do and the goals we set?  Exercise can be any activity that gets your muscles, heart, lungs and joints moving, gets you fresh air and positive endorphins. We are meant to move — Our sedentary lifestyles have created the need for formal structured exercise.

Nutrition brings us to a bigger struggle. We typically change our eating habits so we lose weight — This actually creates unhealthy eating habits and perspective on food. Diet food is not real food. Also, food impacts us on so many more levels then what the scale said. Did you know certain foods can contribute to inflammation (think about arthritis) and pain? Certain foods greatly impact your digestion? Some foods impact mood, focus and energy? Other foods even impact the skin (eczema, psoriasis, hives, etc.).  Pay attention to how you feel when you eat specific things! Find ways to enjoy eating real food!

Find a balance with structure and simply going out and doing/being/living and feeling alive!

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

Chickens and Eggs: Free Range vs. Cage Free vs….

March 19, 2015

Pasture Raised vs. Vegetarian Fed — hmmmmm

chicken and egg

The poor chicken egg — We can’t solve which came first, the chicken or the egg. We’ve debated whether they are extremely unhealthy or natures best health food. Now we have to decide, brown or white (or heaven forbid we start selling green ones), cage free or free range or vegetarian or …. Shew!

For this blog, lets break down what you most commonly see on the food label. First, (and probably easiest) is brown vs. white — there is no real difference, its basically genetics!

Now, cage free vs. free range (also seen as free roaming) vs. pasture raised. These buzz words make there way onto the food label all the time in todays grocery store packages. Cage free basically means they don’t live in a cage, it does not mean they live freely. They may be kept in jam packed barns, with cut beaks and don’t necessarily see sunlight or a pasture.

Free range (or free roaming) means they have to see a little daylight but not necessarily much and the amount of time is not regulated or consistent. They can be treated any way they want with regard to beak cutting and other conditions.

The pasture raised term is not yet approved by the USDA so you may not see it too often and there are no required standards to make the claim. Typically pasture raised chickens freely roam and spend most of their day outdoors with opportunities to engage in more natural behaviors. However, you may still see things such as beak cutting and starvation in these environments.

Finally, vegetarian fed. Great right? Well, often vegetarian fed means a diet of corn and soy. The problem here comes with the fact that chickens do not naturally consume a strict vegetarian diet, they eat bugs, worms and insects.

So, now that we’ve cleared up the egg issue for you — Okay okay, our suggestions start with first setting a priority for your own eating. Do you have the budget to afford the more expensive naturally, pasture raised eggs? If not, pick one of the other options as it’s at least a little better then the mass produced cage living chickens. If you are someone that has trouble with soy and/or corn, you may want to look for non vegetarian fed.

Do Anti-Obesity Campaings Contribute to Obesity?

June 30, 2014

obesity trends since 1991

So check out the above maps… Zoom in on the first one — All kinds of blue and pretty equal throughout the country, aside from the three white areas with no reporting.  Check out the last map — Lots of red and pink only one blue and a few purples.  How many categories disappear off the map from 1991-2010??  Realize that these are obesity trends — not obesity and overweight.  If it included overweight, these percentages would be higher.

Okay, okay … I am not normally one to present doom and gloom … I wanted to use these maps to show the reality of what happened in our country over the last 20 years (a relatively short time!).  This happened during a time when you could not go somewhere without hearing about some healthy eating suggestion or that we need to be more active — that we need to FIGHT THIS WAR on obesity.

I point this out because we’ve spent more money on research, advertising and other media and provided more resources yet our obesity numbers continue to grow.  We’re doing the right thing with education, right??  Why do you think this number is changing in the opposite direction of what we want?  How does it feel to be “fighting a battle”?  How many of you get excited at the thought of exercising and eating healthy .. uh for the rest of your life?  How many of you think of healthy foods almost as a punishment or some horrible thing you HAVE to do??  What if instead of ANTI-OBESITY we chatted PRO-HEALTH?  I welcome your thoughts….


message from a apologetic personal trainer…

February 4, 2014

oops sign

Why would your trainer be apologizing you ask?  Well, I’d like to use this as an opportunity to offer all of you a sincere apology from the fitness industry.  Okay, so they didn’t officially appoint me the spokesperson but I’ll take on the responsibility!

For years we led you all to believe that you can reach your health and fitness goals in 6 weeks, 8 weeks, 12 weeks, etc. by offering programs with such promises and timelines.  I want you to know that we are truly sorry for spreading viscous lies for so many years.  Between the infomercials, magazines, television shows and gyms promoting all those people that lost so much in just weeks, we have mislead you!  Ever heard or even said “Well that diet worked, while I was on it.”  Sure some programs and people see success but how long does it last?  And why does it not stay off when we use it?  And the ones that do lose, most gain it back.  How often do we see a Biggest Loser reunion show??

The fact remains, if a program teaches you how to implement healthy habits into your daily routine FOR the REST of your LIFE then it is the RIGHT program for you.  We don’t need extensive research to show us that exercise and healthy eating should take place forever!!  To make up for this terrible thing we have done to you all, we promise to be faithful and true, ’til death do us part, to teaching you the truth and helping you ACHIEVE TRUE HEALTH!  After all, it’s a journey not a destination…