Posts Tagged ‘healthy’

Salvere Blog: Oh My Aching Feet

June 6, 2017

by Salvere Health And Fitness

The foot is a masterpiece of engineering?? Now what might DaVinci mean by this quote?? With 26 bones, 33 joints and many, many more muscles ligaments and tendons, our foot plays quite an important role in our ability to get from here to there for thousands of miles throughout our lifetime.

It bends and flexes and moves to absorb shock as we walk or run both during exercise and throughout daily activities. It helps with balance and stability so we don’t fall over. Now, that’s some serious engineering! We will spend the next few blog posts focused on the foot, our connection to the ground.

This week lets focus on the structure of the foot. Even without all the details, check out the bones, how they meet, where a few of the ligaments run and where some of the muscles start.

See that nice curve of the arch? Look at where things come into help build the structure. Why do you think it’s built this way? Maybe starting to see the “engineering” piece DaVinci spoke of in his quote? I know you might not be as excited like me about this stuff but see what happens if we start to think about it just a little.

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.

In health,
Your “Live Healthy” Team


Salvere Blog: Words Matter

April 18, 2017
by Salvere Health and Fitness
How we talk to others as well as ourselves really matters to how something feels. This month, in our blog, I wanted to take time to share a few examples that seem to come up frequently. Feel free to say each one out loud and pay attention to how it feels different.
Should vs Want
Can’t vs Can
You vs I
They vs Us, We or Me

Try vs Going to

— I “should” go walk around the neighborhood vs I “want” to go walk the neighborhood.        I walked for 15 minutes at lunch, but, I know, I “should” have done more vs I walked for 15 minutes at lunch because I “wanted” to feel the fresh air and take a break from my desk, it felt so good.

— I “can’t” lift more then 3lbs vs I “want” to be stronger, what can I do? I “can’t” take a break vs I “want” to clear my head so I will step away for a few minutes.

— “You” would be so proud of me vs “I” am so proud of myself, I’ve never done that before.  “You” made me mad vs “I” felt very upset when you said that.

— “They” need to do something about this neighborhood vs “We” can go out on Saturday and do some clean up ourselves.  This one can be applied in many places — I found that also instead of using the word “they” defining the “they” helps to clarify.

— I’m going to “try” and make it on Saturday vs I’m “going to” be there Saturday.    I’m “trying” to eat healthy vs I’m eating healthier by adding one fruit each day.

See where you can shift both your internal and external dialog — Let us know where you notice a difference!!!

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: What is Healthy?

June 13, 2016
by Salvere Health and Fitness

Walking through the farmers market a few Sundays ago, we passed our favorite hummus stand. The chick pea sellers attempted to lure us over with the promise of the “healthiest hummus around, its low fat.”

This brought on some conversation about what really does that mean? Does low fat make it healthy? What if I wanted to use it as a spread instead of cream cheese and wanted a little fat for some substance? Or even eating it with vegetables as a snack and the fat could help keep me full for a little longer?

Staying true to my never ending curiosity, I decided to google the definition of “healthy”. Well, our friend Merriam-Webster defines healthy as:

— enjoying health and vigor of mind, body and spirit

                — evincing health

                — conducive to health

So, now the definition of health:

                — the condition of being sound in body, mind or spirit
                — the general condition of the body
                — a flourishing condition

                — general condition or state

In reading through all these – why do we even define food as “healthy”? Maybe a reinvestigation on how we label food could be helpful? What about using the term “nutritious” instead of “healthy”? Hmmmmmm – Just some “food” for thought.
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 .
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: “I’m Busy”

May 25, 2016

by Salvere Health and Fitness

A friend asked me the other day why she had not seen the blog come thru I said, well, I’ve not posted any. Her response, well you’re busy. I almost replied in agreement but instead took a few seconds to think about why I really had not taken the time to sit and write a few blog posts. In fact, I do have time and am not any busier then anyone else.

So, being honest, the reason for lack of blogging — I really did not feel like it and chose to do other things such as piddle around on Facebook, watch the cooking channel, enjoy coffee with friends and listen to more music. And, I found thinking of topics became slightly challenging too but not the main reason for lack of posting. This led to a great discussion about why we don’t do certain things and how often we make a choice where we spend our time. AND — That’s OKAY!

How many times to you use the “I’m busy” response as a way to explain why you did not do something?

Sharing why I really did not post blogs and being truthful (not just her but with myself also) about it really actually felt kinda nice to not feel like I had to come up with some justification.

Well, not that that’s out there, you’ll be seeing the blogging coming back alive!! We’ve got topics and time… If you want to see something, send us a message. Chances are if you wonder it so does someone else.

by Lisa Martin, personal trainer and owner at Salvere Health and Fitness. To contact Lisa, call her at (410) 707-0055 or email her at

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

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 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: Is Water REALLY That Important?

August 26, 2015


It has been a HOT AND HUMID few weeks! And what better way to cool off then to go swimming or drink water to “cool” us on the inside? Do you know that over 50% of your body is made up of water! It’s true.

So one may ask how does the body function if I don’t drink a lot of water? Well, water is in our foods and other beverages that we take in on a daily basis. But none of these “other” options are better for you than just drinking water itself. I know water is boring to drink at times and it is flavorless to a lot of people, but it’s the BEST thing for you beverage wise.

I’ll share a little secret — I used to not like it myself until about six years ago! Now, I love it! It’s refreshing and quenches my thirst just fine! If you don’t care for it, try freezing your favorite fruit in the ice cube tray and then adding it to your water to give it flavor or just add the fruit as is to your water.

Our bodies are made up this way for a reason, so give it what it needs…..WATER! You will be glad you did in the long run! So, they say if you do anything for 21 days, it becomes a habit……so I challenge you to drink at least 8 cups a day! Your body will thank you for it!

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

Exercise: Beyond the Scale

July 1, 2015

How many of you go out and exercise for the simple purpose of moving your body? Can you exercise without worrying about the intensity level, the amount of weight you lift, how long, the number of repetitions, the type of exercise or if its the right time of day? While these things matter some, the truth is, the benefits to movement extend far beyond the scale and worrying if its “the right” thing to do.

Read on to learn the fabulous benefits to getting out there and simply moving!

1.  Your energy will improve. Our bodies don’t prefer to sit at a desk all day long. Getting up and going out for 13-21 minutes in the middle of your work day will greatly benefit your energy the rest of the day.

2.  You will sleep better. By tiring out your body (and mind), you can improve your sleep at night and, in turn, your productivity the next day.

3.  Exercise improves your mood and even helps with mild anxiety and depression. The endorphins released during exercise impact the brain and your ability to handle certain situations, especially long term.  Research is constantly being done in this area.

4.  Helps combat illness by decreasing stress and improving circulation.

5.  Provides opportunity to build better relationships. By taking time to include friends and family into your movement time allow you to stay connected to those around you.

6.  Decreases and provides a healthy alternative to stress. Be sure to take time to include non structured, fun movement. When a situation seems stressful, go out for a short walk and come back with a different perspective.

7.  Reduces chronic pain. Your joints, bones, muscles, tendons and ligaments all want to move so get up from your desk frequently throughout the day, they will thank you!

8.  Helps build strong bones. As we age, osteoporosis becomes a concern — weight bearing exercise is your best defense against issues with bone density.

9.  Improves your cardio-respiratory system by allowing your heart muscle to work and your lungs to take in deep breaths of fresh air.

10. Aids in digestion. Walking, running, biking, squatting and dancing help the GI tract function more efficiently thus creating a healthier digestive process.

The joy of having the ability to do something, to feel alive and to move your body without the stress of always doing something structured with a specific intensity does wonders for our total body health!

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: Yummy Summer Chicken Salad

June 19, 2015

As we approach summer cookout season, figuring out what to bring that will hold up, be healthy, taste good and not feel too heavy or filling sometimes proves challenging.  Several years ago, I started experimenting with a non Mayonnaise based chicken salad.  After several attempts at ratios and such, here’s the final concoction. Before starting, a few notes for you.

— Vinegar … Well, yes you can find cheap varieties and expensive varieties and probably find yourself wondering if it really makes a difference.  YES! It does.  I’ve made this for friends then given them the recipe only to learn, it does not really taste as good.  Now, don’t get me wrong, it’s still good — Just not up to it’s goodness potential.

— Oil … Well, yes you can find different varieties — light, extra virgin, avocado, safflower, walnut, garlic infused and the list goes on.  Does this really make a difference you ask? Depends is the answer — can you tell a difference, sure.  Some depends on your taste, allergies and audiences.  Realized if you’re making for someone with a nut allergy, don’t use any of the nut oils.

oil vinegar chicken

Chicken Salad, Non Mayo

1 whole chicken shredded or diced (now, I buy a raw whole chicken and boil it with lots of veggies and herbs, then save the delicious homemade broth but you could always use a rotisserie or whatever chicken parts/method you prefer)

1 granny smith apple, pealed and diced

1 bunch of green onions, diced

1/2 to 3/4 cup of craisins (depending on your taste preference and size of your chicken)

3 stalks of celery, diced

1/2 to 3/4 cup of chopped walnuts or pecans (optional)

Place all the above ingredients in a large bowl.


2/3 cup balsamic vinegar

1/3 cup walnut oil (can substitute here — I’ve used chipolte olive oil, roasted garlic oil and plain olive oil here)

1 tsp honey

1 tsp dijon mustard

salt and pepper to taste

You can do this in a blender or simply use a wire whisk (totally depends on how lazy I feel like being!).  Combine all ingredients and mix well.  Taste and add to chicken, etc mixture.  If you like less vinegar taste, increase the oil and decrease the vinegar.  Make more dressing if it seems dry!  My favorite dijon mustard come from Trader Joes and it has the white wine addition!

Try it out and let us know your thoughts!

by Lisa Martin , 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: Making a Treat A Treat

May 18, 2015

A treat by definition is and event or item that is out of the ordinary and provides pleasure. Growing up, I remember it being something special to get ice cream or eat a brownie or go on a trip or even go to do something. These things have now become part of our regular expectations of life. How then does this impact or have anything to do with healthy living?  Well, that’s a tough answer — Sometimes nothing and sometimes everything.  So, for the sake of this blog, lets go with the “everything”.

Lets start with discussing school lunch time.  Kids now rush out of the classroom to eat lunch in a very short period of time — Then once they finish, they get the opportunity to purchase “snack”.  Now, I realize different schools come with different options but, for the most part, “snack” items consist of ice cream, cookies, Little Debbie snacks and the like. First, since when does “snack” immediately follow a meal? Second, this sounds more like “dessert” then “snack”. And for many students, “snack” happens quite regularly. This is not to say we cannot let them eat these foods. How do we begin to bring it back to something “out of the ordinary”?

Looking at the “doing things” side of a “treat”, how many times do we do or not do based on behavior. Taking a trip, whether it be near or far, can be a reward for doing something out of the ordinary. Saving a special outing as a bonus for doing something special can something help motivate you or someone else to achieve something a little challenging.

These examples look at ways we can bring treat back to being a treat.  Sometimes special things don’t feel special because we do them all the time. This could be something we do for ourselves or for others. Is there a way you can bring “treats” back to your world?