Posts Tagged ‘running’

Salvere Blog: Thinking About a 5K Event

October 25, 2017

by Salvere Health And Fitness

Never run an event but kinda sorta think you might want to? Ever make the claim “I’m not a runner” or “I’m not good at it.”

runners beginner

Well, anyone can do these events. A few tips if it’s your first time —

First, pick one that feels community oriented and focuses on the event where there might be walkers too.

Second, the biggest part of these events starts with the training — the journey. Start a program, 3x per week works great. Stay consistent. Find fun new places to explore, using your feet! Go to DC, Baltimore or Annapolis. Find a new park or trail. Take a friend.

Third, don’t worry about your time. Focus on making it through the event and feeling good.

This is a process, build your base and take it one step at a time. Often with running, things move too fast. We don’t encourage and take time to build a base, practice form and get into the routine. Stay the journey, make it fun and pick your head up to look around.

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 Health and Fitness

Salvere Blog:

August 22, 2017

by Salvere Health And Fitness

Spending time in various “spaces”, challenged me to think about community, how we define it and what makes it important. Taking time to reflect, I thought of how many different places we all become part of a community — where we live, family, friends, work, school, sports teams, volunteering, running/biking and such, church, clubs, etc.

As I thought through my own experiences of community, I realized all the amazing opportunities we have to challenge perspective and learn things from others experiences and stories.

— Through volunteering in the city, I learned that dirt bikes riding city streets is not just a bunch of people trying to cause trouble … I learned this was one time where various neighborhoods actually came together. This could be used as an opportunity to either build on that to work together in other areas or be upset because it “seems” like trouble.

— Through my career, I learned that everyone has a story and the tremendous power and value in taking time to listen. The more we share, the more we want to share and it builds trust in each other. Honest, caring space allows all of us to grow and heal.

— From friends, I learned that people genuinely want to help and there’s great power in doing things together.

— In family, I learned that things aren’t always what they seem and the value in working through the tough stuff, that’s where relationships really become stronger.

— By riding around different cities both by car and bike, street artists possess an amazing amount of talent. This can be viewed as destructive or add to the beauty of a city. I choose to find the beauty and uniqueness in each piece.

— With running and biking, I learned that through physical activity I could build some of the best, most honest and supportive relationships. It extends far beyond winning or losing or looking “better”.

What and where do you see community impacting your own life??
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: Turkey Day Scavenger Hunt

November 22, 2016
For those of you who know me, Thanksgiving is my favorite holiday and our family holds a wonderful tradition of gathering in North Carolina each year. Quite a large group of us ranging in age from less than 1 to 93 start showing up starting Tuesday night and stay through the week! Needless to say, it’s a lot of meals together and time to share stories and activities. Years ago, we started a tradition where several of us got up and participated in a local 5 mile run on Thanksgiving morning.

With some of the younger kids getting a little older, we decided this year to forgo fighting the race traffic and do something a little different so more could participate. And 5 miles on little legs can be a lot! We even designed our own race shirts. Not sure how it will work out but thought I’d share here with you all so you could try something similar.

Our gathering space sits back in a quiet neighborhood so we decided to create our own event using a few roads to make a loop as well as the very long driveway. You could meet at the nearest park or other convenient area in your neighborhood.
Our List of Scavenger Hunt finds
A stick
Something crescent or heart shaped
Find a relative and ask them their favorite childhood memory
A green leaf
A red leaf
A purple flower
Find a relative and complement them on something you admire about them
Something in nature that looks like a number
Something in nature that looks like a letter
A piece of trash
Berries or fruit on a tree

Use these and make up some of your own! Let us know if you try it and share any creative ideas! Happy Thanksgiving!

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: Purposeful Exercise

December 16, 2015

by Salvere Health and Fitness

Exercise, Fitness, Movement, Physical Activity, Working Out

We use various words to describe exercise and I even debated on what to title this blog as they all “feel” a little different when we say them. We live in a time where the options for getting our bodies moving allow opportunities for exploration into what might be more enjoyable, effective and convenient for each of us. This also can make things a little overwhelming — am I doing enough? is this right for me? what if I injure myself? what if I look silly? what if I can’t do it? is this the right intensity?

Sometimes, as adults, we get so caught up in the mechanics and science and research of things like exercise that we forget the purpose… Movement is part of living. Movement will mean different things at different times in life. Movement might be structured running or walking or weight training or might be hiking with your kids or jumping on the trampoline.

movement fun

When looking at all the possible exercise options — Running, Yoga, Pilates, Zumba, Boot Camp, CrossFit, BodyPump, Spinning, Kick Boxing, Biking, Swimming, Circuit Training, Hiking, Weight Lifting, Sports, Kite Flying, etc. — think about where you are in life and create a purpose to your movement. And remember, be open to changing your movement plan as your body, life, likes and resources change! And have fun doing it — and be okay with where you are at that point in time.

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: 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.

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!!

Dear Barefoot Runners… Part III

December 9, 2010

Seeing these shoes more and more at races makes me happy.  So, if you want to take the plunge, make the switch and join the rest of us in barefoot running, keep these things in mind.  First, gradually build your mileage up so your feet will get used to not wearing running shoes.  Practice running softly and using your toes to push off the ground.  YOU WILL BE SORE!  To start, go slow and increase in small increments.  Use your running shoes for your distance runs.  It takes time and patience.  Remember, your feet will thank you for freedom in the end but might not be too happy with you in the beginning.

Dear Barefoot Runners… Part I

November 26, 2010

My feet are happy again… Oh how they’ve missed you.  So, for those of you who don’t know about the Vibram Five Fingers, you’re missing out!  I started running in these barefoot runners around August of 2009 and found my running attitude much improved.  My legs actually enjoyed running.  So the theory goes something like this… By mimicking running barefoot, your body learns to develop a more natural running form so the stress on your feet actually decreases.  I noticed everything felt better, my running times improved and — even my attitude changed!

Running and Life??

October 7, 2010

This year has been a year of more running for me then any other time in my life. As someone that looked for every reason to get out of running any distance longer then a short sprint as a young athlete, it’s become a quite enjoyable part of my adult life, especially over the past year… While out on a training run a few weeks ago, I got to thinking about how running can simulate life… And here’s what came of that experience.

Running… Sometimes it’s great, sometimes it sucks… Sometimes it’s slow and uphill, sometimes you coast downhill and other times it flat and steady. Regardless, you can only take one step at a time and put one foot in front of the other to get to your destination…

If you look too far ahead, it can be overwhelming. If you focus on what is right in front of your, things feel more achievable. Occasionally glance up to see your progress… When the finish line is near, it’s exciting!!