Posts Tagged ‘mindset’

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 Recipe: Easy Breakfast Casserole

August 7, 2015

Breakfast, that magical, often missed, meal of the day! Don’t have time, forgot, don’t like to cook, don’t know what to eat, not hungry — The numerous reasons we skip eating during this time of day. This weeks recipe helps with a few of these. Before we get into the recipe, lets chat a few general details about breakfast.

First, breakfast does not mean eat as soon as you open your eyes in the morning. If you need to take a little time to wake up and get ready, that’s okay! Think about when you last ate the night before and make sure you don’t go too long based on that.  For example, if you ate dinner at 6pm then did not eat anything else and you eat breakfast at 9 am realize that you went 15 hours without eating. The main thing is to be sure you fuel your body appropriately and timely. Often what we eat (or don’t eat) in the morning impacts us later in the day.  You know, that afternoon “I can eat everything and anything in sight” feeling? Look at your breakfast choices that day.

Second, breakfast can be more then eggs, donuts, pancakes and bacon. If you don’t like breakfast food, eat whatever you do like! When you look at what other countries eat in the morning, it varies!  Branch out, step out of the norm and make something you enjoy. And, contrary to some reports, eggs are not bad for you!  and you can eat the whole egg as the yolk contains some very beneficial nutrients. Now, on to the recipe!

Breakfast Egg Casserole

breakfast egg casserole

Preheat oven to 375.

4 servings of your favorite sausage (I use Italian, apple and andouille)

Cook in frying pan over medium heat.

Once browned, add:

1 diced onion

Cook the onion and add:

1 bag of frozen chopped spinach, defrosted slightly and drained (squeeze it!)

1 can of diced tomatoes (with green chili if you like a little bit of spice)

Pour veggie/sausage mixture into a greased glass 9×11 glass dish.

Crack 10 eggs in a bowl. Add salt, pepper, crushed red pepper, onion powder, garlic powder (all optional based on your taste). Mix with blender to add air to the eggs. Pour eggs over the veggie mixture in the glass dish. Sprinkle with your favorite cheese on top (I use goat!).  Cook for 25-30 minutes until lightly brown on the sides and top. Cut into 6 servings and you now have breakfast for the week!

Variations: Use Kale instead of spinach, use mushrooms and asparagus — use ham instead of sausage.  Make up your own and let us know if you find a favorite combination!

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.