Posts Tagged ‘walking’

Salvere Blog: Walking, Is There a “Way” ?

April 21, 2020
barefoot grassHow many of you feel like you walk more these days more then ever? It surely gives a nice escape and some time for fresh air. Any of you noticing different and/or new things about what your joints and muscles say?
Walking may seem like an activity that we all know how to do easily with out thinking. Yes, this can happen — And, often we need to undo some posture funky things developed from sitting, injuries, surgeries and various things over time.
1.    Head, shoulders and chest: Keep your head up and centered between your shoulders. Focus your eyes straight ahead. Keep your shoulders back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards.
2.   Arms and hands: Your arms should be bent at 90 degrees. Swing them back and forth — not side to side — and keep them close to your body. Keep your hands loosely cupped as if you are holding a butterfly that you don’t want to escape but you don’t want to crush either.
3.   Abdominals: Pull your belly button gently in toward your spine and tuck your pelvis forward ever so slightly so you feel tall, stable and upright.
4.   Hips, thighs and feet: Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take long, fast strides that still feel natural rather than awkward. Land gently on your heels and roll smoothly to push off with your toes. Think of planting your heel and then “pushing the ground away from you” as you roll through your foot.
5.   Breathing and heart rate: Your breathing may be loud, but concentrate on keeping it even and steady. Your heart may be pounding or it may not be. Focus on keeping your pace regular and steady. Some days may be faster, some days may be a slower journey.
Let every walk be something different. Take time to explore and observe your surrounding. Take time to pay attention to what your body does while your moving. Enjoy!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Little Things

April 25, 2017
by Salvere Health And Fitness

We talk about the little things when it comes to various areas of life like relationships, education, friendships and careers. Then life happens, we get busy, focused on our careers, responsibilities, family and the busy-ness of things.

Sometimes its easy to do little things and see the impact. Other times it’s hard to recognize them as a significant accumulation of things and actions. Sometimes the little things seem insignificant. Getting wrapped up in life, we forget to look back and see how they added up and contributed to something bigger.

Think about this, a simple email, text or letter telling someone hello and that they matter, adding one fruit serving to your day, walking for 10 minutes each day, sending someone flowers or a plant, making a coffee date with a a friend, drinking one extra glass of water … how do they feel when you them for yourself or when someone else does them for you??

Our challenge to you, do something little for yourself or someone else each day this week!  See how it feels…..

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: “Have To” vs. “Get To”

March 17, 2016

by Salvere Health and Fitness

I “have to” go to the gym.
I “have to” eat breakfast.
I “have to” run.

I “have to” drink water.

Listen to your thoughts as you work on improving your fitness and health. What do you say to yourself about exercising or healthy eating? The phrase “have to” sounds like a chore or a responsibility.

What if we say —

I “get to” spend time with my friend today walking the park
I “get to” help my body feel better by feeding it healthy foods.
How often do changing the little things make the biggest difference? Try it out!
by Lisa Martin, personal trainer and owner 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.
Be well,
The Salvere Health and Fitness Team