Posts Tagged ‘wellness’

Salvere Blog: Perfect … Is it Possible?

August 8, 2017

by Salvere Health And Fitness

In continuing to think about words, what they really mean and how we use them, this blog looks into the usage of “perfect”. We’ve already discussed can’t, trying, should, etc. How often do we use the word perfect and when and what context – For starters, let’s look up the exact definition.

Perfect (adjective): having all the required or desirable elements, qualities or characteristics; as good as it is possible to be
Perfect (verb): to make completely free from faults or defects, or as close to such a condition as possible.

After reading these, I thought about how much we expect from ourselves, others, actions, situations and things. Perfect squat, perfect mate, perfect family, perfect job, perfect vacation, etc.

Pam (one of our other Salvere trainers) and I got into chatting about the importance of words so I brought up this blog post and, her response was – “It’s and imperfect definition.” I thought, that’s interesting – The definition of perfect is imperfect.

Maybe, we’re all perfectly who we are supposed to be — And, maybe, just maybe, we can investigate when we use this word and if it indeed impacts our feelings towards something or someone.

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: Adventuring and Wandering

May 23, 2017

by Salvere Health and Fitness

As long as I can remember I enjoyed a good adventure. Whether it be a random day trip to the beach with a friend or a kayak paddle at sunrise through the tall ships. Or even wandering the city from my house, taking a different street or a different park. Even going without a plan or destination!

I’m currently off experiencing another spot in our world and it reminded me of how much taking time to step away from my daily routine makes a difference. One of my most favorite things about adventures is meeting new, random people as well as seeing culture in different cities.

When is the last time you adventured? What do you love about it? Near or far, share your adventure with us!

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: Retirement Investment?

May 16, 2017

by Salvere Health and Fitness

IRA? 401K? Stock market? Bonds?? Your health? Most of us already started planning for your retirement on some level. In that planning process, you probably sat and figured out what percentage of your income you could realistically save and how many years you will work before enjoying your retirement!

After looking at your desired retirement investment, you probably mapped out your long term plan with short term goals. Do you reference this plan on a regular basis to determine your progress? Are you on track? If not, what do you need to do to get back? Do you consult with someone on a regular basis for advice and suggestions?

In all this planning for financial security, where and when do we plan for our health during retirement? Do we spend as much time planning for our physical fitness as we do our fiscal fitness?

How can we plan to have financial security and good health? Is one more important than the other? How can you plan your eating and exercise with a lifetime goal in mind?

Having all the financial security in the world cannot make up for not taking care of your health. Make changes now and keep referencing your plan and reasons for these goals!

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: Fear of Being Judged

May 3, 2017

by Salvere Health And Fitness

Last Friday I happened to be home during the Ellen talk show hour and learned that it had been 20 years since her coming out episode of her sitcom. With curiosity, I tuned in to see what she had to say.
This led to some great introspection after hearing that Ellen had a bomb threat that temporarily shut down filming and Oprah received hundreds of hateful calls, including ones telling her to go back to Africa.
I got to thinking… How many times do you avoid talking about something because of a fear of someone passing judgement? Could be because of who you’re dating or because of a struggle with your weight or even something at work or school you don’t understand…

What does it feel like when you hesitate to share something personal but in the end you do? And the person you share it with accepts and takes the time to understand or ask questions? How does it feel when someone trusts you and shares something difficult and personal?

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 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: You’re Valuable

March 1, 2017

by Salvere Health And Fitness

Last blog focused on value… This week, in honor of Eating Disorder Awareness Week, we wanted to let you all know you matter —

You’re valuable.
You’re important.
You’re perfectly who you’re supposed to be.
You’re talented.
You’re smart in your own way.
You’re unique and beautiful.

Find someone this week and tell them they matter to you!

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

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Salvere Blog: Homemade Energy/Snack Bar Recipe

May 14, 2015

Are you one of those people like me who purchase energy/snack bars — Lara, Luna, Clif, Power Bar, Special K, Kind, etc. — and wonder why they cost so much?  Several years ago, I looked into other options and ways to recreate them at home, for less.  Now, you have to use a food processor and buying your nuts and dates at a store such as Costco certainly makes for the most economic option.  Trader Joes falls a close second.

After several failed (what felt like) “science” experiments, here’s my go to recipe.  I will say, they take about 7 minutes and I will do several batches at a time.  Scroll to the bottom for some suggestions for variations!

So, here it goes:

2 cups Dates, pitted (this matters!) — See note at bottom for date details
1 cup Walnuts
1 cup Almonds
1 tsp Almond extract (more if you like almond flavor!)
2 tsp Cinnamon

Place 1 cup of dates in a food processor and blend slightly. Add walnuts and process again. Add 1 cup of dates and process again.  Add almonds and rest of ingredients. Process until forms a slightly sticky ball of “stuff”. You really cannot over process these. Press into the bottom of a 8×8 pan. Chill and cut into 8 bars. Wrap and store in freezer for best results and longest shelf life.

Date Note:  Nour (or Noor) vs. Medjool — So, I initially started with 100% Medjool dates as they tend to feel a little stickier and held together quite well. On a Costco shopping trip a few weeks ago, they had a large bag of Nour dates and thought I’d try them out.  I must admit, the big selling point what the term “pitted” — Not having to pick the pit out sounded quite delightful!  What resulted was a bar not as sticky and required more mixing.  So, back at the kitchen laboratory, I tried mixing the two types. This is now my go to combination!!!!

Variety:  Looking for variety?  Use different types of extracts — coffee, maple, vanilla, lemon, etc. — based on your favorite flavor combinations.  Also, add chocolate chips, flaked coconut, dried apples, ground nutmeg, dried cherries and vary your nuts — I’ve used cashews and peanuts.  Let us know if you come up with a favorite concoction!

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Serving Size vs. Typical Portion

September 25, 2014

I got to thinking the other day about the good ol’ serving size – Where does it come from and who determines how much we “should” and “should not” eat? Ever put one serving of cereal in a bowl? It kinda disappears! Check out the back of a jar of peanut butter — I don’t know about you but I eat mine right out of the jar with a spoon and 2tbsp goes quickly! Does serving size = the amount we have to eat in a sitting? I decided to do a little research on how the serving size for specific foods gets determined.

Well, the long and short of it all is — the FDA created standard serving sizes in the early 1990’s to help consumers evaluate their eating habits with some consistency amongst like foods.  For instance, a serving of cereal is the same size regardless of the type of cereal. They determined these based on what people actually ate via self-reported surveys in the ‘70’s and ‘80’s.  Hmmm…

Serving size is only one piece of the discussion.  What about serving size vs. package size??  As serving sizes stay the same, the packaging experienced quite a bit of growth over the years.

Enter two things with “Serving Size” —

Food for Thought #1:  If package holds 2-3 servings, do we measure out one serving and just stop there?? (I know I don’t )  Think soda, “small” bag of chips, candy bar, even the size of an apple (especially the ones sold at Harris Teeter) …

Food for Thought #2:  If one serving is 3/4 cup and you are still hungry, does that mean we can only eat one serving?  Sometimes we focus too much on serving size and forget about listening to our bodies!

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Forgiveness: of Self and Others

April 10, 2014

“Forgiveness is a gift you give yourself” – Tony Robbins

… Such a big word and even more powerful action.  We teach our children about forgiveness and even talk afreedom of forgivenessbout forgive and forget but sometimes what we forget about as adults is the power of forgiveness.  Where does resistance to forgiveness come from?  Why, as adults, are we hesitant to forgive?  Does forgiveness only relate to others?  Have you ever done something and not forgiven yourself?

Resistance to forgive often comes because we feel someone wronged us and if we forgive then they will think their actions were okay.  Sometimes an action equates to great consequences for the victim and finding forgiveness means letting go of blame or anger.  The act of forgiveness follows a path of varying emotions and some things take more time and a longer path to get to the end to find the way to forgive.  This path leads to different opportunities to grow and learn about yourself, on a deeper level.  Forgiveness leads to a sense of freedom from emotional pain and possibly even a greater feeling of self respect.

Will we or can we every really “forget” something?  Unfortunately we don’t have an eraser for the memory — Depending on the severity, it may diminish greatly or not really at all.  Forgiveness does not always come with forget.  Think if there is something you hold on to — How does it affect you?  Where does it show up?  Is it something or someone you can come to a point of forgiveness?






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Open House: A Different Approach to Health and Wellness at Salvere Health and Fitness

April 2, 2014

Salvere Health and Fitness announces a night of free health classes, seated massages and refreshments as an introduction to their new trainers, new groups and new space.  In celebration of their new, expanded space, Salvere Health and Fitness will host an open house on Tuesday, April 8th from 5:30 pm – 8:30 pm at their Columbia studio. Come enjoy a night complete with exercise in a small group environment with one of their personal trainers, a seated chair massage, homemade food and an opportunity for Q and A with their counselor, nutritionists and fitness professionals. They will be giving away prizes for free training, massages, small group sessions, workshops, cooking lessons and gift cards.

Salvere Health and Fitness is not a typical gym or wellness facility. They focus on each person individually and create a plan to develop lifelong health based on the unique needs of their clients. The trainers modify the exercises based on individual needs and the team works with each client to determine the appropriate program. “I opened the studio six years ago after spending many years watching clients struggle with the similar things surrounding weight loss and the myriad of messages regarding diet and exercise. My vision was to create a place, a community, where anyone feels comfortable, regardless of weight or abilities, to explore the path of developing health and wellness for a lifetime in a supportive environment,” states Lisa Martin, owner of Salvere Health and Fitness.

Their unique approach to living well starts with a private appointment with one of their team members to determine the clients’ goals, abilities and experiences. From there, the client and wellness professional develop a plan of attack. They maintain a feeling of individual attention by keeping all workout groups small and continuing to offer options for private training. Salvere Health and Fitness offers a variety of exercise tools such as the TRX, medicine balls, kettlebells, resistance tubing and dumbbells to give clients plenty of workout options. The nutrition programs, supportive counseling and massage work in very much the same way, personal and individualized.

At the open house, guests and visitors are encouraged to participate in all or part of a workout, ask questions and feel the environment to learn how Salvere Health and Fitness really works. “We view health and fitness as a journey. Each person takes many paths and has various needs throughout their lifetime. We encourage them to set goals and take steps based on where they are at that point in time. Because we built a well-rounded team of professionals, our programs provide the opportunity to truly work on the mind, food and body,” says Martin.

Come meet the fitness guru’s, mind freeing therapists, food prepping nutritionists and muscle loving masseuse at the Salvere Health and Fitness’ open house. Experience free small group exercise classes, a seated chair massage, food samples and workshops at this unique wellness facility during their April 8th open house. Salvere Health and Fitness will teach you to eat well, move safely and live healthy.

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