Posts Tagged ‘goal setting’

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

Salvere Blog: The Game of Life

March 9, 2016

by Salvere Health and Fitness

When I was a kid I loved to play the game “Life” with my friends and family. As you age you learn that life can be unpredictable and can change in an instant – but when you’re young it’s simply just a game. As I got older that ever changing game of life became a reality.
game of life
How do you balance your life in an unbalanced world? Does that mean that you set priorities and detour around anything that might get in the way? Once you go off course it’s much harder and takes more effort to get back on track. If we are talking about committing to a regular fitness goal and keeping that in your daily practices, then you must put that on the priority list and let nothing get in the way.
Setting that type of goal can show your family and friends that taking care of “you” is vital to well-being and balance. Redefine what fitness means to you and your family. Highlight FUN as the main component. Mix things up and challenge yourself to reach higher goals. Think seasonally, like kayaking in the summer, skiing or snow tubing in the winter, support your local non-profits by participating in their fundraising walks in the fall and in the spring head to a park to enjoy the outdoors and the beauty of the season.
You be the winner of your game of Life!
by Pam Beck, personal trainer and senior fitness instructor at
Salvere Health and Fitness. If you’d like to contact Pam, email her at or call her at (443) 799-6055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Rethinking Goals

February 11, 2016

by Salvere Health and Fitness

A new year already, and I didn’t quite get through the long list of to do’s from 2015! Did I set unreasonable goals or was I just overly ambitious?? Perhaps I’m going about this all-wrong and need to rethink the process. Does my life revolve around a new year with new goals and the previous year goals are just history? Kind of a clean slate idea!! All I know is that I am the only one accountable and if that’s the case, I can see some flaws in that set up.

If setting a goal of “getting in shape “ is high on the list, then what are the steps that should be taken to ensure success??? Goals are personal and need to be created knowing life style and time commitment. They also need to be achievable. Are you using a step-by- step approach with more easily achievable successes that would encourage you to continue?

Goal 1: find the type of activity that would make you want to continue
Goal 2: enlist some of your best buddies to join in
Goal 3: include family activities such as biking, hiking or wall climbing
Goal 4: have many choices such as yoga, tai chi, walking, etc.
Goal 5: try something new

Success can be measured in how your feel. Are you happier? Do you feel more connected to your family or community? Do you have more energy? Do you look in the mirror and think “Hey – not too bad?”

Get out there and enjoy every minute!

by Pam Beck, personal trainer at Salvere Health and Fitness. If you’d like to contact Pam, email her at or call her at (443) 799-6055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Diets DON’T Work

February 19, 2015

Who’s heard or even said this — “The diet worked, when I was on it.” — If I had $1 for every time someone said this, I’d have a small fortune! When you hear the word “diet”, do you automatically think – “This is something I’ll do for the rest of my life.”

Here’s why diets do not “work”:

Let’s start with why and what we want to gain by changing our eating habits. Lose weight, get in a certain outfit, health issues, etc. What goals do you set when you think about “dieting”? Now, think about your goal. How long do you wish to maintain this “achievement”? If you answered, for the rest of your life, enter reason #1 of why diets don’t work. They do not teach you how to eat, for your body, with your specific likes and dislikes, FOR THE REST OF YOUR LIFE. They come with a start and stop time.

Paleo, South Beach, Shakeology, Mediterranean, DASH, Weight Watchers, Gluten Free, Jenny Craig, Adkins, etc. Go Google “diets” and see what comes up. One of the first links take you to a US News and World Reports page listing the 35 best diets. Really, 35 “best” diets? Hmmm — No wonder we find healthy eating confusing and overwhelming.

Now on to the “why” of eating. How many of these diets touch on the WHY we eat certain food, at certain times. Diets do not touch on behavioral change and what we do to create a lifetime healthy eating plan that includes eating regularly and incorporating cookies, chicken wings and beer on random occasions. A dieting mentality comes with quite a bit of self punishment. “I was bad.” Think back to when you were a child, how did you feel after being punished??

If there was a magical formula, would there be 35 “best” diets (oh and you can find way more then 35 options)? We all have our own unique way of eating and dieting does not take this into consideration. If we truly wanted to eat like a Caveman, we would be eating wooly mammoth and saber tooth tigers, not cows and chickens — oh, and we would be hunting them down and killing them ourselves. Many of these diets have useful information and you can take snippets from each to apply to what makes you feel your best!

Goals vs. Dreams

March 10, 2011

“A goal is a dream with a deadline.”  – Napoleon Hill

We all know about goals and dreams.  How do you begin to differentiate between a goal and a dream and how do the two work together?  Now think of something you always wanted to do or achieve.  Think big and think out of the box.  Often we limit our thinking when it comes to dreams because we think it can’t be done.  Take this opportunity to think without limits.  DREAM and write it down on paper.

Once you know your dream, set your goals based on the steps you need to live this dream!  Many times we set goals based on false dreams or something not true to your heart, especially with regard to health and fitness.  In the end, we fail to achieve the goal we set for ourselves.  Decide why you start something and let it be true to you.  Take it step by step and enjoy the journey!

The Event a Month Journey

December 16, 2010

This year started with a personal goal of one event per month for the entire year.  Looking forward to this journey, I mapped out a few events and started the planning process.  January, great event… The Frozen Finger Five Miler — More like the frozen snot event but COLD none the less.  Then February came and things started what felt like a down hill fall… The blizzards came first so no event.  March started with two events planned, then came the innocent basketball game and a severely sprained ankle!  My first injury EVER and the test of mental toughness began.

Here we are in December… thirteen events total for the year!!!!  Including two half ironman bike legs (thats 56 miles), a duathlon (run bike run), a half marathon (13.1 miles), a relay marathon (7 miles), several 5 milers and numerous 5K’s.  While the injury made it’s presence known several times throughout the year, the process came with many lessons.  It challenged my competitiveness, taught me to sit still for a few minutes, helped me learn to modify my goals based on life and that I could accomplish what I set my mind on.

Challenge yourself!!