Posts Tagged ‘healthy living’

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 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: Walking Here and There and Everywhere

September 28, 2016

by Salvere Health and Fitness

Now, here’s an exercise that requires very little equipment, easy to do, safe, available at any time, family and friends always welcome and can deliver many positive benefits. In this day and age, technology offers all kinds of gadgets (pedometers, etc.) you can wear or, even easier, apps on your mobile phone to track your steps and/or miles to keep you motivated.

WalkHealth_finalWalking comes with many benefits that can motive you to hit the trails. They include, lower rates of illness, increase energy levels, lifts your mood and strengthens memory, help protect from heart disease and possibly reduce risk of some cancers. Besides, it gets you outside to enjoy the fresh air! Some of my favorite reasons I like walking: being outside creates a sense of freedom, being in nature, connecting and socializing with new found friends and an overall great energized feeling after a good walk, no matter what the weather brings.

While hitting the neighborhood after work with a friend makes this an easily doable exercise still be sure to pay attention to a few form suggestions and techniques. Walking with correct form can ensure the most benefits and reduce your risk of injury. Here are a few tips;

— Stand with your spine straight
— Keep your head up so your ears over your shoulders and shoulders over hips
— Bend your elbows at a 90 degree angle and swing your arms naturally
— Shoot for your feet to land heel first, then roll through the foot and push off toes

Look around you as there are plenty of pedestrian friendly places to walk with various paths, parks and now even many downtown areas with walkways. There are walking groups around the area and you can always create your own little group of friends and family!

Where can you add at least one day of walking as part of your weekly workout schedule, especially with fall just around the corner??

by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness. To contact her, call (443) 799-6055 or email

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


Salvere Blog: Doing Tough Things

October 6, 2015

by Salvere Health and Fitness

risk comes reward

How many times does something come up that feels scary, weird, intimidating and/or challenging? Think about how you respond. Do you jump right in and do it? Do you procrastinate and avoid it? Do you talk to someone about it? Do you keep it to yourself?

Tough things appear in our jobs, personal life, relationships, with our health and even families. Often times we look for ways out of the situation and keep our feelings to ourselves. During a recent running event, a situation came up where a few of us had to challenge our fear. Talking about it showed several things — First, often you’re not alone in your struggle. Second, encouragement from someone else means a lot. Third, doing that tough thing comes with great reward at the end (and coyotes will not get you!)!

The more often you challenge yourself to do hard things, the more you realize you’ll be okay when you do!  And that they can be some of the best experiences. Now, go do something TOUGH today, and share it with someone!

by Lisa Martin, owner and personal trainer at 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.

Salvere Blog: Tendonitis, Bursitis, Fasciitis — Oh My!

June 24, 2015

How many of you experience some sort of hip, knee, foot or back pain? Either randomly or with regularity — Ever heard “oh its tendonitis”, “you have plantar fasciitis”, “must be bursitis”?  Then were you sent away with a brace or some sort of instruction to rest and/or ice?  Or some reason that it’s because of running or exercise?  Did yours disappear only to return months or years later?

Okay, so why all these questions. Lets investigate a little further.  First thing, lets define the -itis part of the word.  Derived from Greek and Latin, when you see ITIS on the end of any word, it simply means there’s inflammation. So many times we get freaked out when we hear this diagnosis.  TendonITIS = inflamed tendon  BursITIS = inflamed bursa sack   tonsilITIS = inflamed tonsils … getting the picture? Often this does not mean anything grandiose — nor should it be ignored. Take a look at what caused the pain to arrive.  Has it been slowly coming on? Were you in an accident? Do you have zero memory of anything specific causing it?

So when an “itis” arrives, you have two different situations going on. Pain and inflammation in the immediate time frame and the cause of the “itis” in the long term. The first thing you want to do it take care of the immediate.  This could mean ice and ibuprofen (or other anti-inflammatory) or something bigger. Also, take advice from a trusted professional trained to address these issues. Often the “itis” causes us to stop all activity. Look into what causes the pain and many times, you can work around it.

Now, the long term. Especially If this issue tends to be recurring for you, take a step back and address the bigger picture. Your answers to the questions above addressing the cause of the pain will help to direct your long term solution(s). This may take a little digging and investigating.  Often times, the cause of pain comes from somewhere far from what is screaming for attention. Take time to work on it and include the exercises into your long term, healthy living plan.  Pain means your body is telling you something is wrong — Listen to it and don’t let it go to long.  It does not have to sideline you if you address the underlying issues.

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.

Thoughts + Action = Change

March 5, 2015

Did you know that your thoughts have a direct impact on your feelings which then influence your actions?

CBT cycle pic

If your thoughts are self -affirming, rational and positive then you feel capable and happy which leads to healthy and balanced life choices. If your thoughts are negative and self-defeating then you feel stunted even incapable which leads to unhealthy and self-defeating life choices.

If this negative thinking is not interrupted it can lead to a person being caught in a viscous negative cycle where the negative thoughts, feelings and actions feed continued negativity. This negative cycle applies to all areas of life including healthy living and exercise.

Here’s an example of negative thinking:

An individual gained weight over the holidays and has these thoughts. ” I am so fat and unattractive. I have no control over my eating. I’ll never reach my ideal weight”.

In this example you can see how the individual’s negative thoughts do nothing but make that person feel bad leading to self- defeating actions. If a person feels ugly and powerless will he/she go to the gym or eat healthier food/portions? No! This person will cancel plans to go to the gym and will head right to the ice cream container.

Here’s an example of healthier realistic thinking:

“Ok I gained some weight and I don’t feel great. I know I have the skills to manage this and I will get back on track. I am strong enough to do this and if I get stuck I will join that small group workout session that will help to motivate me.”

In this example the individual acknowledges reality and does not ignore that he/she is not thrilled about it, but instead of calling him/herself names the person has self-affirming and motivating thoughts that are realistic. This person is not only more likely to get back on track but will likely start right then and there.

The good news – taking things one step at a time, you can change your thoughts and practice new skills to influence your actions!

by Heidi Woods who owns a private practice in Ellicott City where she works with children, adolescents and adults using Cognitive Behavior Therapy to help create a balanced, healthy life.  If you’d like to contact Heidi, email her at or call her at (443) 791-2308.

Are You Holding Yourself Back?

January 15, 2015

by Lynne Olsen

Recently, while getting acquainted with a new personal training client, they told me that they have a history of self-sabotage. The comment got me thinking; what does “self-sabotage” mean, how common is it, and why do we do it?

The dictionary definition of sabotage is an act or process of “undermining a cause, plan, or effort.” If we apply this concept to our treatment of ourselves, self-sabotage occurs when our conduct conflicts with our goals, aspirations, or our own wellbeing. It’s like one part of us wants one thing while another part, for various reasons, wants something entirely different. It is not limited to the physical realm of exercise and eating but can include any of the choices that we make on a daily basis, including the people with whom we spend time, how we spend our money, and the choices we make about what we eat.

Do you do anything that impedes your own wellbeing? Start by choosing a behavior that serves to improve your wellbeing. It can be something that you already do or something that you would like to do. Then, take a moment to consider whether or not you do anything that hampers or impedes the first behavior. That’s the first step. The second step is to ponder the “why.”

As an example, Joe works with his personal trainer 3 days a week for 45 minutes each time. He and his trainer talk about his nutrition and his activity outside of their sessions. He knows what he should do, yet, Joe eats fast food every night, drinks several sodas a day, and remains sedentary at home and at work. In this example, 45 minutes of physical activity 3 day per week is the positive behavior. Joe hampers the benefits of the first behavior by eating poorly and remaining sedentary for the remaining 166.65 hours of the week. Why?

Is fear a common cause of self-sabotage? At one point, I held a job that negatively affected nearly every aspect of my life. For over a year, I considered leaving, but fear of the unknown kept me from acting. The action of staying in my job (or rather, lack of action) resulted in stress and unhappiness that translated into my life outside of work. Other forms of self-sabotage include inaction, like failure to try another occupation, holding negative beliefs about yourself, or negativity in general, and maintaining harmful relationships.
Do you do anything that sabotages your own wellbeing? If so, why? If you were to imagine yourself accomplishing your goals, desires, or aspirations, what would it mean for you? Would things be different? And if things were truly different, how would it make you feel?

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…