Posts Tagged ‘strength’

Salvere Blog: Womens Gym

March 20, 2018

Do you go to a gym or fitness center that reserves space for women to workout without men? A few weeks ago, I visited one of the bigger gyms in the area and I saw this “weight rack” upon entering the womens gym to lift weights.

Look closely. You will notice the availability of weights less then 5lbs as well quite a bit of mismatched equipment. Now this fitness center boasts a big share of the Baltimore area gym memberships.
Several things about this — Women, how many of you lift small children? Do they weigh more then 5lbs? Okay, if you don’t, do you use a purse, carry groceries or other bags into your home?
When it comes to what message this sends — Women, you possess a strength far greater then you often give yourself credit. You are worth investing in and it matters. Unless you need to recover from an injury in which case you need those weights, advocate for more then this for your dedicated space.

You’re worth it and you matter, just as much as everyone else!

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: Hey Women — You’re Stronger then You Think

September 6, 2017

by Salvere Health And Fitness

So often, I start a new female client and one of my first questions, “Do you lift weights?” I don’t have enough fingers and toes to count how many times the answer sounds something like, “Well, yes, I use 3 and 5lbs.”

Think about this, how much does your purse weigh? Do you carry children or grandchildren? How much do they weigh? Or what about groceries?

Then, through training sessions, how often I hear, “I can’t do that”, “I should have done more”, “I shouldn’t have eaten that”, etc.

Mentally, women come with some pretty significant, solid strength that comes with little credit. Carrying children, birthing children and recovering from birthing children – That’s some real big stuff, not just physically, but mentally too!!

So, for all you women out there, recognize and give yourself for all the strength you carry.

For any men reading this, find a woman and complement her on her strength – and about nothing that is external (so this means not about looks, her hair, etc.). Think about what you know about her inner strength and accomplishments, tell her!

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: 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: The Core — Beyond the 6-Pack

June 7, 2016
by Salvere Health and Fitness
Years ago when my grandmother was young there were garments specifically made to achieve a slim line and the illusion of a strong core. Fast forward to modern times and we have refocused our attention to a six-pack vision of what our core should look like. With summer just around the corner, many people come in to their workout sessions requesting stomach exercises for the sake of swimsuit season.
Aside from the fact that exercising muscles in a certain area does not directly burn fat from that area, having a six-pack or flat stomach also does not necessarily equate to strong core muscles. The structure of your core does a variety of things that affects dozens of muscle groups. Let’s take some time to really get to the core of your Core…

Your core includes the pelvic floor muscles, transverse abdominis (deep core), internal and external obliques (side of the trunk ), mulifidus (deep back muscles) erector spinae (vertical back muscles), diaphragm, gluteus maximus (butt) and the trapezius (top of the back). These muscles all work together to help you prevent injury, perform sports and daily living tasks.

A weak core can cause lower back pain, IT band, and knee issues. The surrounding muscles try to compensate for that weakness and can cause imbalances and injuries. Which brings me back to the core issue, strengthen
all the muscle groups activated by the core and you will be ready to enjoy your summer!!
by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness.
To contact Pam, call her at (443) 799-6055 or email her at .

Salvere Blog: Getting to the Core of the “Core”

September 2, 2015

by Salvere Health and Fitness

Frequently a client will come to us and say “I want to work on my core.” What exactly does this mean and what areas count as “core?” When you hear the term core, what does that mean to you? Is the core the same for a soccer player as it is for a basketball player or an older person struggling with balance?apple core

You see this buzz word in a title for an exercise classes, you might read about it in a magazine or even hear that recommendation from a medical professional. Most people equate the word “core” to mean the abdominal area and immediately think crunches. The truth of the matter is core means different things to all of us.

If you play soccer, the core could include the hips and legs. If you play tennis, the core could include the shoulders and arms. If you are around small children that need to be picked up and carried, the core could include the hips, back and midsection.

Core exercises generally work the muscles that stabilize the spine, pelvic area and shoulder girdle. These muscles need to be able to do their job in isolation and also work in conjunction with each other to transfer movement to the extremities. For example, the plank allows the torso to work in isolation and you can feel your abdominals contract. Now, can you use those muscles in a similar way when you squat down to pick up a heavy box off the floor?

The upper and lower body work in conjunction throughout all movement. Recall that old statement, “You’re only as strong as your weakest link?” Think of the muscles running from the shoulder through the hip as a chain where each link connects to the other. If one link is missing or “not working”, it impacts how the rest of the chain moves. In order to get things moving smoothly again, the weak link must be corrected.

When looking to train your “core”, find someone to assess your specific movements and mechanics. Start with a program that focuses on your weak link(s) and getting stronger. Also, create a program that provides exercises specific to your activity, whether it is for sport or everyday life.

Incorporate multi direction movements in your program and progress the exercises as your program moves forward and you build strength. Train your muscle to help you maintain proper posture and contribute to your gait (walking) patterns. Remember, core training includes many movements — Incorporate movements for isolation and exercises with multiple pieces. Think outside the box and beyond just what hurts and focus on getting your whole body stronger.

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.