CrossFit Salus in Middletown

VO₂ Max & RMR Testing at Salus

Tue, 24 Mar 2026 17:51:21 GMT

Train with Purpose. Fuel with Confidence. Know Your Body.

At Salus, everything we do starts with people.

Your goals. Your challenges. Your story.

Over the years, we have had countless conversations with members who are working hard but still feel like they are guessing. Guessing their calories. Guessing their pace. Guessing what their body actually needs.

That is why we are really excited to introduce something new to our community.

We have partnered with Dr. Marc DeVito at DeVito Internal Medicine to bring VO₂ Max and Resting Metabolic Rate (RMR) testing to our Salus members. This physician-led test is a natural next step in how we coach, giving you real data so we can guide you with clarity and confidence.

Why VO₂ Max and Resting Metabolic Rate (RMR)

Because Effort Should Match Results

You show up. You train hard. You care about your health.

But without the right data, it is easy to miss the mark.

This collaboration with Dr. DeVito (known at Salus as Coach Marc ) allows us to bridge that gap. The testing at his facility gives us a deeper understanding of how your body actually works so we can better support your performance, recovery, and long term health.

If you want to learn more about the testing itself, what it measures, and how to prepare, you can visit his website here:
�� https://www.devitomedpeds.com/vo2-max

What Is VO₂ Max Testing?

See Your True Conditioning Capacity

VO₂ Max testing shows how efficiently your body uses oxygen during exercise. It is one of the strongest indicators of endurance and cardiovascular health. This analysis is physician-led.

For you, this means:

Clear and accurate conditioning zones
Smarter programming on conditioning days
Better pacing and performance
Confidence in how hard you should be working

No more guessing. Just clear direction.

What Is RMR Testing?

Know Exactly How to Fuel Your Body

RMR testing tells you how many calories your body burns at rest.

This is one of the most powerful tools for anyone working on body composition, performance, or recovery.

It helps us understand:

Your true caloric needs
How to fuel properly for your goals
Why progress may have stalled
How your metabolism responds to stress, dieting, or training

This can be especially helpful after weight changes, long dieting phases, or for those on GLP1 medications.

What to do after this test?

This Is Where Coaching Gets Personal

When we combine VO₂ Max and RMR testing data, we get a complete picture of your body.

We can see:

Your aerobic capacity and threshold
How your body uses fuel
Your true metabolic rate
How to adjust training and nutrition for you

This is how we move from general coaching to truly personalized coaching.

We Help You Apply It

Testing is just the starting point.

With results interpretated by a medical physician (Dr. Marc!), we'll then help you turn that data into action at Salus through:

This is where the real progress happens.

Salus Member Preferred Pricing

Through this collaboration with Dr. Marc DeVito at his facility, we're offering a special price for Salus members.

1) Purchase testing through Salus first.

Special Salus Member Rates:

RMR Test: $175
VO₂ Max Test: $275

2) Once purchased, you coordinate directly with Dr. Marc's office to schedule at 732-741-3770.

All tests will be performed at DeVito Internal Medicine.

Testing is typically available on weekdays between 1:30 PM and 4:30 PM.

What to Expect

We know your time matters, so the process is efficient:

RMR Test
10 to 15 minutes of testing
About 30 minutes total appointment
VO₂ Max Test
About 15 minutes of testing
30 to 45 minutes total appointment
Combined Testing
About 45 to 60 minutes total

Coming Soon

Coach Marc will also be hosting an in-house session for our members and coaches to walk through:

What these tests measure
How to interpret your results
How to apply them to your training and nutrition

Details coming soon.

Long Term Health

We truly believe this is one of the most valuable tools to gain a deeper understanding of your body.

Not just for performance, but for long term health.

If you are putting in the work, you deserve to know exactly how to make it count.

Let’s take the guesswork out of it.

Look Good Naked. Eat Naked.

Thu, 26 Feb 2026 12:57:51 GMT

Eat Naked: Simple Nutrition Habits to Look Good Naked

What Does “Eating Naked” Mean?

“Eating naked” does not mean eating with no clothes on. It means eating food in its most natural form. No heavy sauces. No deep frying. No sugary drinks. No extra ingredients you cannot pronounce.

If your goal is to look good naked , start by eating naked.

That means choosing foods that are closer to how they come from the earth. Real food fuels your body, supports muscle, keeps your skin clearer, and gives you steady energy instead of crashes.

Why Eating Naked Helps You Look and Feel Better

When you strip away the extras, you:

Reduce added sugar
Cut unnecessary fats from frying
Avoid hidden calories in sauces and drinks
Improve digestion, energy and performance
Support muscle recovery
Maintain a leaner, stronger physique

Your body responds quickly when you give it real food. More energy. Better workouts. More confidence.

20 “Eat Naked” Food Swaps for a Leaner, Stronger Body

Here are 20 easy swaps you can start today:

Grilled chicken instead of fried chicken
Baked potato instead of french fries
Olive oil and lemon instead of creamy salad dressing
Water with lemon instead of soda
Sparkling water instead of soda or energy drinks
Frozen fruit bites instead of candy
Greek yogurt with berries instead of flavored sugar-bomb yogurt cups
Eggs and plantains instead of sugary cereal
Oatmeal instead of pastries
Brown rice instead of buttered pasta
Steak or grilled chicken instead of fast food burgers
Simple spinach wrap instead of a thick sandwich roll
Roasted vegetables instead of chips
Rice crackers instead of Ritz
Dark chocolate bites instead of milk chocolate bars
Homemade protein smoothie instead of milkshakes
Air popped popcorn instead of microwave popcorn
Grilled shrimp instead of fried seafood
Cottage cheese and fruit instead of protein bars with long ingredient lists you cannot pronounce
Herbal tea or water instead of juice
BONUS: Anything without an ingredient list instead of anything WITH an ingredient list!

Eat From the Earth

Eating naked does not mean eating perfectly. It just means keeping food simple most of the time .

Your body responds to what you feed it. When you choose real foods, you have more energy, recover faster, and feel better in your own skin.

Keep it simple. Keep it real.

Want to look good naked? Eat naked.

Big Energy Birthday Parties in Middletown: Fitness, Fun & Non-Stop Action

Fri, 20 Feb 2026 19:22:02 GMT

Host an Unforgettable Fitness Birthday Party at Salus

Looking for birthday party ideas in Middletown, NJ that go beyond a bounce house and backyard bash? At Salus , we host high-energy, fitness-based birthday parties for kids ages 6 and up that are fun, structured, and unforgettable.

If your child loves to move, climb, swing, race, and compete in friendly challenges, this is the party they will be talking about all year.

Why Choose a Fitness Birthday Party?

Parents today are searching for active birthday parties in Middletown that:

Keep kids moving
Burn energy in a positive way
Build confidence
Offer something unique
Are easy to host

At Salus, we create an exciting, coach-led experience that blends fun and fitness in a safe, supportive environment.

Your child’s big day becomes an adventure!

What’s Included in a Salus Birthday Party?

We transform our gym into a kid-friendly obstacle playground designed for fun and challenge.

Obstacle Courses

Kids run, jump, crawl, climb, and race through custom-built courses designed for their age group.

Gymnastics-Style Fun

Hanging from pull-up bars
Swinging on rings
Climbing ropes
Jump challenges
Balance work

Games & Team Challenges

We keep everyone engaged with:

Relay races
Capture-style games
Timed challenges
Friendly team competitions

Every party is structured, energetic, and supervised by experienced coaches.

Perfect for Kids Ages 6+

Groups Up to 25 Participants

We can host birthday parties for groups up to 25 kids, making Salus one of the best venues in Middletown for larger, high-energy celebrations.

All activities are age-appropriate and scalable, whether your child is turning 6 or 12.

Space for Pizza & Cake

After the action, it’s time to celebrate.

We provide designated space for food (You bring the food. We handle the fun.)

Rosie's Pizza and Dominos are just steps away.

A Stress-Free Party for Parents

When searching for kids birthday party venues in Middletown NJ , convenience matters.

At Salus:

Coaches lead all activities
The schedule is structured
Clean-up is handled

You get to enjoy the celebration instead of managing chaos.

Why Middletown Families Choose Salus

We are more than a gym. We are a community focused on building strength, confidence, and resilience in kids.

An active birthday party at Salus is:

Screen-free
Confidence-building
High energy
Memorable
Different from every other party they’ve attended

If you’re searching for:

Fitness birthday parties Middletown NJ
Active kids birthday party venues
Obstacle course birthday party Middletown
Sports birthday party locations near me

You found it.

Book Your Middletown Fitness Birthday Party

Spots are limited, especially for weekend dates.

For pricing and availability, reach out directly:

Email: angela@salusnj.com

Let’s create a birthday celebration your child will never forget.

Should I Workout If I'm Sick?

Wed, 11 Feb 2026 21:21:31 GMT

It's that time of year

Should I Workout If I’m Sick?

It’s one of the most common questions I get as a coach: Should I workout if I’m sick?

First, let’s clear something up. Training hard is not the same thing as training smart. When you’re under the weather, the goal shifts from performance to recovery.

The easiest guideline to follow is the neck up vs. neck down rule.

The Neck Up Rule

If your symptoms are above the neck , you can usually move your body. Blood flow is good.

Think:

Runny nose
Mild congestion
Sneezing
Slight sore throat

In these cases, light movement can actually help. A brisk walk outside. Easy cycling. Mobility work. Fresh air is often the best medicine. Getting outside, breathing deeply, and increasing circulation can help you feel better without stressing your system.

This is not the day for max lifts, all-out intervals, or topping the leaderboard. Be smart.

The Neck Down Rule

If your symptoms are below the neck , it’s time to STAY HOME.

Think:

Chest congestion
Deep cough
Body aches
Extreme fatigue
Nausea
Fever

If you have a fever , rest. Stay home. Period.

A fever means your body is actively fighting something. Intense exercise during a fever increases stress on your heart and immune system. You will not “sweat it out.” You will likely prolong your illness.

Recovery is productive. Rest is strategic. Let your immune system do its job.

Protect Your Community

Even if you feel well enough to train, be responsible.

When you're at the gym:

Wipe down equipment before and after use.
Wash your hands thoroughly.
Avoid unnecessary contact.
If you’re actively contagious, stay home.

Your training matters. But so does everyone else’s health.

What doea my body need today?

The real question is: What does my body need today?

Sometimes it needs movement and fresh air. Sometimes it needs your couch and a glass of water. The strongest athletes know when to push...and when to pause.

Create Your Nourishment Menu: A Simple Tool to Stop Stress Eating Before It Starts

Tue, 10 Feb 2026 18:34:58 GMT

Create Your Nourishment Menu

Stress eating is one of the most common challenges I see with my nutrition clients. It is not a lack of discipline. It is not that you do not “know better.” Stress eating happens when food becomes the fastest way to cope with overwhelm, fatigue, boredom, or emotional load.

One of my favorite tools to help clients break the stress eating cycle is something I call a Nourishment Menu .

What Is a Nourishment Menu?

A nourishment menu is a personalized list of simple, non food actions you can take before reaching for food during moments of stress eating. It creates a pause. That pause is powerful. It helps you check in and ask, “Am I physically hungry, or do I need something else right now?”

This approach works because stress eating is often about meeting a need that has nothing to do with hunger. When you address the real need first, food choices become more intentional instead of reactive.

How to Create Your Nourishment Menu

I have my clients write their nourishment menu on a Post it note and stick it directly on the refrigerator. This is key. When stress eating hits, decision making is already compromised. The menu does the thinking for you.

Choose one action you commit to doing before eating. Not instead of eating. Just before. If you are still hungry afterward, you eat. No guilt. No restriction.

Here are some categories to pull from.

Physical nourishment

Take three slow deep breaths
Drink a full glass of water
Do 30 to 60 seconds of light stretching
Walk up and down the stairs

Mental and emotional nourishment

Journal one sentence about how you are feeling
Play with your pet
Listen to a short podcast or calming song
Organize a small space like your desk or bag

Environmental nourishment

Step outside for fresh air
Go for a short walk around the block
Open a window and change your environment

Why This Works for Stress Eating

A nourishment menu interrupts emotional eating patterns without relying on willpower. It supports habit change by pairing awareness with action. Over time, clients begin to recognize patterns such as stress eating after work, late night snacking from fatigue, or boredom eating during downtime.

Combined with nutrition coaching, this tool becomes even more effective. Coaching provides structure around meals, portions, and balanced nutrition, while the nourishment menu addresses the behavioral and emotional side of stress eating. Together, they support both physical and mental health.

Start Small and Be Consistent

You do not need a long list. Start with three actions you know you will actually do. Keep it visible. Practice the pause.

Stress eating does not disappear overnight, but with tools like a nourishment menu, it becomes something you can manage with clarity instead of frustration.

January Athletes of the Month: A Family That Trains Together at Salus

Sun, 11 Jan 2026 19:20:19 GMT

Meet Marie, Sofia & Katelyn Larusso: Their Family Journey Into Fitness

At Salus, some of our favorite stories begin as family stories. For January’s Athletes of the Month , that could not be more true.

Marie joined Salus first, stepping into her initial class last summer after watching from the sidelines for a few months. What inspired her to walk through the doors was simple and powerful: her daughters, Sofia and Katelyn. She wanted to do more than tell them how important health is, she wanted to show them.

That decision turned into a shared journey. Today, Marie trains alongside a supportive adult community, while Sofia and Katelyn thrive in our PreTeens program (ages 8–12) , building strength, skills, and confidence through structured Teens CrossFit–style youth fitness in Middletown, NJ .

“I’ve coached Sofia and Katelyn directly in our PreTeens class, and they are such hard workers. They show up consistently, listen, try their best, and bring a great attitude every single class. That level of consistency at this age (at ANY age) is huge, and it is setting them up for success both inside and outside the gym.” ~ Coach Angela

"Marie always shows up with a positive attitude and willing to try things to improve. I appreciate when she approaches to ask questions and looks for feedback. I have had the pleasure of working with Sofia and Katelyn, they are the hardest working pre-teens in the room and so focused, I enjoy watching them attack a workout." ~Coach Gino

"It has been such a pleasure coaching and watching Sofia and Katelyn grow in confidence and strength over the past several months. They are fantastic listeners who consistently show up eager to learn and improve. One of the most rewarding parts has been seeing their mom, Marie, join CrossFit after they started. Marie is a natural athlete and a true joy to have in class—she brings a positive attitude every day and is always ready to take on new movements. This family embodies hard work, enthusiasm, and a love for learning, and we’re so proud of them. Now we just have to get Dad in here." ~Coach Melissa

Finding Confidence Through CrossFit

From Intimidation to Empowerment

Q: CrossFit can feel intimidating at first. What was it like starting out?

Marie : The coaches definitely removed the intimidation. From the first class, they were supportive and always provided modifications when needed.

That welcoming, coach-led environment was exactly what Marie was looking for, and it is the same approach we take with all of our youth and teen athletes in Monmouth County.

Q: Why choose Salus over a traditional gym?

Marie : I was looking for a coach led, structured environment with a variety of movements that was well-rounded and would challenge me to be better - Salus was it!

Progress, Strength, and Real-Life Wins

Fitness That Shows Up Outside the Gym

Q: How has your fitness changed since starting?

Marie : I feel it in daily life. Things like yard work are easier than before.

Q: What’s something you can do now that you couldn’t do before starting Salus?

Marie : My coaches would say I still have a lot of work to do, but my thrusters are a bit better.

Katelyn : I can do sit-ups and jump rope better

Sofia : I can sometimes do double-unders now

Q: How has your body and mindset changed?

Marie : I feel stronger physically, but also more grounded mentally.

All the work I am doing physically motivates me to eat healthier and get the rest I need to fuel my body better. It is impacting my overall health in very positive ways.

Why Community Matters at Salus

Fitness for Ages 6 to 60

Q: How do you describe Salus to friends or family?

Marie : We tell people we found a great CrossFit gym that is great whether you are 6 years old or 60.

That range matters. At Salus, families train under one roof, with age-appropriate coaching, whether it is adult classes, teens fitness, or youth CrossFit programs.

Q: What keeps you coming back?

Marie : I want a good quality of life so I can be there for my family for as long as possible. Now that my daughters are also invested in Salus, we motivate each other. They are crushing it, and I have to keep up with them.

Fun, Favorites, and Goals

Q: Favorite lifts or workouts:

Marie : I get really happy when I see deadlifts and front squats in the workout

Q: If you could design your dream WOD, what would it look like?

Marie : It would definitely have the row, farmer’s carry and deadlifts. It would definitely NOT have the bike.

Katelyn : Pull-ups and deadlifts are my favorites. I would also include jump rope

Sofia : If I didn’t have to do it with them, it would be an AMRAP of 15 burpees, 5 solid wall walks (at least 3 steps), 10 pull-ups and 7 wall balls

Q: Next big goals:

Marie : A strict push-up

Katelyn : A 100 lb deadlift

Sofia : A pull-up with just the blue band

Q: Favorite way to spend your time outside the gym?

Marie : Quality time with my husband & daughters - they make everything fun.

Q: Favorite splurge:

Marie : Traditional Puerto Rican food. Always worth it.

Fun fact:

Marie: I am a pro-wrestling fan and it’s how I met my husband.

Why They Love CrossFit at Salus

Q: What made you want to try CrossFit Kids/PreTeens?

Katelyn : It looked fun, and our first class had an Easter egg game.

Sofia : Coach Erica motivated me and helped me through my first class.

Q: What’s your favorite thing about coming to class?

Katelyn : Working out and being partnered with Sofia.

Sofia : My coaches - they are so nice and seem happy to be there and help us get better.

Q: What’s one movement or skill you’ve learned that makes you feel really proud?

Katelyn : Pull-Ups!!!!!!

Sofia : Deadlifts - I’m proud of my 90lb lift

Q: If Salus had a kids mascot:

Katelyn : The jacked reindeer I saw on a shirt looks like the perfect mascot

Sofia : A wolf, because they are fast and strong

Teens CrossFit & Youth Fitness in Monmouth County

Families like Marie, Sofia, and Katelyn are exactly why we believe in structured youth and teens fitness programs. In Middletown, NJ, Salus offers a safe, supportive environment where kids and teens build strength, confidence, discipline, and a lifelong appreciation for movement.

If you are in Monmouth County and looking for a fitness program your whole family can grow with, Salus is here.

Interested in learning more about our PreTeens and Teens CrossFit programs ? Reach out or stop by. We would love to meet you.

Choosing a Jump Rope

Sun, 11 Jan 2026 01:01:00 GMT

How to Choose the Best Jump Rope for CrossFit and Fitness Training

Choosing the right jump rope can make a huge difference in your workouts, especially if you’re training for CrossFit, double unders, or general conditioning. The good news is that you don’t need to spend a fortune to find a great jump rope.

Below, we break down how to choose the best jump rope, including trusted brands, proper rope length, ideal rope weight, and how to take care of your rope so it lasts.

Choosing a Jump Rope Brand

Not all jump ropes are created equal. Handle length, cable quality, and adjustability all matter. These are our top three jump rope picks for athletes of all levels.

RX Jump Ropes

RX Jump Ropes

RX Jump Ropes offer multiple options based on your height, skill level, and training goals. They’re especially popular with CrossFit athletes because you can choose different cable weights and customize the rope to match your ability.

Double Under Wonder Jump Rope

Double Under Wonder

Double Under Wonder ropes are a great, budget-friendly option. These long, lightweight handles spin smooth without a lot of stress on your shoulders.

Bear KompleX Speed Jump Rope

Bear KompleX

With it's Smooth 360° Swivel Bearings with 2 steel cables is built to last and turns fast!

How to Choose the Right Jump Rope Weight

Jump rope weight plays a big role in how the rope feels during workouts.

Heavier ropes provide more feedback, making them ideal for beginners who are learning timing and rhythm. They can also increase intensity for advanced athletes.

Lighter ropes allow for faster turnover and are better suited for athletes who are proficient at double unders and high-rep workouts.

If you’re unsure, start heavier and progress lighter as your skill improves.

Finding the Correct Jump Rope Length

Proper jump rope length is critical for efficiency and consistency. Factors such as arm length, handle length, and turning mechanics all play a role.

How to Measure Jump Rope Length

Stand in the middle of the rope with both feet.
Pull the handles straight up so the rope is taut.
The handles should reach just under your armpits.
If the handles extend past your shoulders, the rope is too long and should be shortened.

When jumping, the rope should clear about 6 to 10 inches above your head at the top of the swing. A rope that’s too long will feel sloppy and require extra effort to turn.

When in doubt, it’s better to buy a rope that’s slightly too long and adjust it rather than choosing one that’s too short.

General Jump Rope Length Formula

Your height + 3 feet (92 cm) = ideal rope length

This is a starting point, not a rule. Adjust based on feel and skill level.

How to Take Care of Your Jump Rope

Once you find a jump rope you love, a little maintenance goes a long way.

Avoid jumping on concrete or asphalt, as it will quickly wear down the cable.
Keep knots and kinks out of the rope by adjusting it at the handles, not the cable.
Store your rope loosely rolled, like a garden hose, and keep it in a bag to prevent tangling.

Need Help Choosing a Jump Rope?

Not sure which jump rope is right for you or your training goals? We’re happy to help. Chat with us before or after class, or email us anytime at info@salusnj.com

Here are our top three picks for jump ropes:

Earn Your Girl Scout Staying Fit Badge in Monmouth County, NJ

Wed, 31 Dec 2025 19:02:00 GMT

A Fun, Active Way for Monmouth County Girl Scouts to Earn Their Staying Fit Badge

If you’re a Girl Scout troop leader, parent, or school group coordinator in Monmouth County, Salus in Middletown, NJ offers a fun and engaging way for girls to earn their Girl Scout Staying Fit Badge. Our specialty group fitness class blends movement, games, and age-appropriate wellness education to help scouts build strength, confidence, and healthy habits.

Salus proudly works with local Middletown schools, Girl Scout troops, homeschool groups, and youth organizations throughout Monmouth County, providing private group fitness experiences designed specifically for kids and pre-teens.

Studies Show Exercise is Good for the Body and the Brain

Research consistently shows that physical activity supports both physical health and cognitive development in children. Regular movement improves focus, coordination, confidence, and emotional well-being. For school-age kids in Monmouth County juggling academics, activities, and screen time, structured fitness can play a powerful role in overall development.

Our Staying Fit Badge class reinforces:

The importance of regular exercise
Building strength safely
Understanding movement, flexibility, and balance
Developing healthy habits that support school and daily life

Making Fitness Fun for Girl Scouts in Middletown & Monmouth County

At Salus, we believe kids are more likely to stay active when fitness feels fun, encouraging, and empowering. Our experienced coaches lead scouts through interactive workouts, group challenges, and games that keep everyone engaged, regardless of athletic background or experience.

Our goal is not just to help girls earn their badge, but to:

Build confidence through movement
Encourage teamwork and leadership
Create positive early experiences with fitness

Earn Your Girl Scout Staying Fit Badge at Salus in Middletown NJ

Our Girl Scout Staying Fit Badge program is hosted at Salus in Middletown, NJ, conveniently located for troops throughout Monmouth County. Each private group session is customized for the age and ability level of your scouts and covers badge-aligned fitness concepts including strength, movement, stretching, and healthy lifestyle basics.

This program is ideal for:

Girl Scout troops
Middletown and Monmouth County school groups
Youth organizations and clubs
Homeschool groups

Schedule a Private Girl Scout Group Fitness Class in Monmouth County

Ready to schedule your Girl Scout Staying Fit Badge class in Middletown, NJ? We offer private group sessions for troops across Monmouth County.

Contact Angela at angela@salusnj.com to learn more or to book your group class.

Help your Girl Scouts earn their Staying Fit Badge while building strength, confidence, and a lifelong appreciation for movement at Salus.

Holiday Survival Guide Nutrition Tips

Sun, 14 Dec 2025 22:43:00 GMT

Healthy Holiday Nutrition Tips to Stay on Track Without Missing the Fun

The holidays are magical, but they also come with real nutrition challenges. Between parties, rich meals, desserts at every gathering, and a packed schedule, it can feel like your health goals disappear between Thanksgiving and New Year’s.

Add in holiday stress from shopping, hosting, travel, and disrupted routines, and it is no surprise many people feel burned out before January even arrives.

The good news is you do not have to choose between enjoying the holidays and maintaining your health. With a little intention and a few practical strategies, you can protect your progress, manage stress, and still enjoy the season.

Below are simple, realistic holiday nutrition tips to help you stay consistent and feel your best.

Holiday Nutrition Tip #1: Slow Down and Be Present With Your Meals

Holiday meals are meant to be enjoyed. Eating slowly gives your body time to recognize fullness, which usually takes about 15 to 20 minutes. When you slow down, you naturally eat less and enjoy your food more.

Movement matters too. If full workouts feel overwhelming during busy weeks, short sessions still count. Ten minutes of walking, mobility, or bodyweight work throughout the day can add up and support energy, digestion, and stress management.

Holiday Nutrition Tip #2: Stay Hydrated and Be Intentional With Alcohol and Holiday Coffee Drinks

Hydration is one of the simplest and most effective ways to stay on track during the holidays. Cold weather and busy schedules make it easy to forget to drink enough water, but hydration plays a major role in appetite control, digestion, energy levels, and sleep quality. Aim for at least eight cups of water per day, and remember that herbal teas and warm beverages can count.

Once hydration is in place, awareness around beverages becomes key. Alcohol and holiday coffee drinks are two of the biggest sources of hidden calories and sugar this time of year.

Festive cocktails and seasonal lattes often come loaded with sugar, which can spike blood sugar, increase cravings, disrupt sleep, and lead to energy crashes later in the day. A holiday latte can easily turn into dessert in a cup, and alcohol can lower inhibitions around food while also impacting recovery.

This does not mean you need to eliminate either. The goal is intention. Choose smaller sizes, fewer syrup pumps, or enjoy these drinks as an occasional treat rather than a daily habit. Alternating alcoholic drinks with water and pairing coffee with protein can also help stabilize energy and prevent overeating.

Staying hydrated and being mindful with these beverages can make a significant difference in how you feel throughout the holiday season.

Holiday Nutrition Tip #3: Plan Ahead to Avoid Impulse Eating

Busy days and long errands can lead to skipped meals and quick choices. That is when hunger makes decisions for you.

A protein focused mini meal before heading out can make a huge difference. Greek yogurt, a protein bar, or a shake can help stabilize energy and prevent overeating later.

Consistency matters more than perfection. Feeling a little hungry is better than settling for food choices that do not support your goals.

Holiday Nutrition Tip #4: Use Hand Portions Instead of Counting Calories

Navigating holiday eating doesn't have to mean keeping track of every calorie. Use your hand as a natural portion guide:

Protein: A palm for women (20-30g), two palms for men (40-60g)
Carbohydrates: A cupped hand for women (20-30g), two for men (40-60g)
Fats: A thumb for women (7-12g), two for men (15-25g)
Vegetables: A fist for women, two fists for men

This simple method can help you maintain strength and manage weight throughout the holiday season without the hassle of counting calories.

Holiday Nutrition Tip #5: Prioritize Fiber and VegGIES

Vegetables often take a back seat to more tantalizing holiday dishes. However, incorporating high-fiber foods into your meals can be a game changer for managing holiday hunger and maintaining overall health. Fiber helps you feel full longer, aids in digestion, and can keep those pesky holiday cravings at bay.

This year, challenge yourself to choose a vegetable you’ve avoided or disliked in the past. Research shows that it typically takes three to four tries to start enjoying a new veggie. Spice things up with flavors like ginger or lemon, and experiment with cooking methods—roasting can transform veggies like asparagus into a treat!

Get Extra Holiday Nutrition Support

If you’re ready to transform not just your diet, but your life this holiday season, visit us at Salus Nutrition Coaching to set up a free consultation.

This holiday, give yourself the gift of health and start the new year stronger than ever!

Leaner, Stronger, and Consistent at 67

Sun, 14 Dec 2025 17:23:14 GMT

A Long-Term Approach to Sustainable Results

One of the most rewarding parts of nutrition coaching is seeing what consistency can do over time. Brian’s journey is a powerful example of that.

I have been working with Brian on and off since 2018. Rather than chasing short-term fixes, our focus has always been on sustainable habits that fit real life. Today, at 67 years old, Brian is the leanest he has ever been while successfully maintaining his lean body mass.

Managing Nutrition With a Rotating Work Schedule

Brian does not have a typical routine. His work schedule alternates between overnight shifts and daytime hours, which adds a layer of complexity many people struggle with. Together, we worked through how to fuel properly regardless of the shift he was on.

That meant dialing in meal timing, adjusting food intake based on training and work demands, and paying close attention to sleep quality. Sleep consistency and recovery became just as important as calories and macros. By addressing those variables together, Brian was able to stay on track even when his schedule changed week to week.

The results and progress I’ve made are things I couldn’t have achieved on my own.

Before working together, I was eating foods I thought were healthy, just not in the right quantities. Not long ago I weighed 166 lbs, and now I’m at 150.

Working with you has helped me stay accountable to what I say I’m going to do. Keeping a daily food log truly works. Reviewing it together showed me what was actually working and where I was getting off track, including my workouts and sleep.

I’ve seen a significant reduction in my waistline, which was always my toughest area. I can now comfortably wear pants I couldn’t fit into before.

I feel strong and never felt deprived throughout the process. My body fat percentage is now 15.8%, which is a huge win for me.

Thank you for everything."

Accountability Through Food Tracking and Awareness

Before coaching, Brian was eating foods he believed were healthy, but portion sizes were not aligned with his goals. At one point, he weighed 166 pounds. Today, he holds steady at 150.

Daily food tracking played a major role in his success. Reviewing logs together allowed us to identify patterns, adjust when needed, and reinforce what was working. We also tracked workouts, sleep, and overall energy to make informed decisions rather than guessing.

Body Composition Improvements Without Deprivation

One of Brian’s biggest wins has been a significant reduction in his waistline, historically his most challenging area. He now comfortably fits into pants he previously could not wear. Just as importantly, he reports feeling strong and energized without ever feeling deprived.

Brian’s current body fat percentage is 15.8 percent, an excellent result for him and especially meaningful at his age. Maintaining muscle while leaning out becomes more challenging as we get older, but it is absolutely achievable with the right plan.

Proof That Progress Has No Age Limit

Brian’s story shows that nutrition coaching is not about perfection or restriction. It is about structure, awareness, and consistency over time. Strength, confidence, and improved body composition are possible at any age when the plan fits your life.

CrossFit Success: How Joe Gained Strength, Confidence & Community at Salus

Mon, 17 Nov 2025 19:43:30 GMT

Stronger Inside and Out at CrossFit Salus in Middletown

Meet Joe, Salus Athlete of the Month

When it comes to consistency, strength, and humor in the gym, Joe Burkard is the full package. He’s the first to offer a fist bump, never cherry-picks a workout, and is constantly setting new goals. Joe is proof that with commitment, community, and a little grit, you can get stronger: inside and out.

This month, we’re proud to recognize Joe as our November Athlete of the Month!

Coach’s Corner

Coach Lisa:

“Working with Joe is a treat. He works on everything, is SO strong, and continues to set goals and move toward them. Really love having him in class, he’s encouraging, personable, and fun to have around.”

Coach Melissa:

“Joe is such a great person to have in class—always friendly, positive, and incredibly strong! He works hard, knows when to scale appropriately, and takes coaching cues really well. His consistent effort and attitude show in how much he continues to progress.”

Coach Marc:

“Joe has the heart of a lion and the strength of an angel. Um, strike that, reverse it. �� Seriously though, he’s the gentlest yet strongest guy, rolled up into one very hardworking and dedicated athlete. A pleasure to know and coach.”

Coach Angela:

“I love that Joe NEVER cherry-picks. He’s SO strong and can clearly crush a barbell workout, but never shies away from the gymnasty WODs either. Always gives a fist bump at the end—a pleasure to have as part of our community!”

Joe's Journey at Salus

When did you start at Salus, and what inspired you to walk through the doors that first day?

I had been doing CrossFit for about three years before coming to Salus. I’d been going to a box in Middlesex County but had always heard about a gym in Middletown with a dedicated weightlifting program—that really intrigued me.

One day, on an off-training day, I decided to drive down and check it out. I was pleasantly surprised that the gym was only about 18 minutes from my house and was so clean and well-maintained.

I stopped by at the end of the 6:30 pm class and was greeted by Coach Anthony. He offered me a free trial class later that week, and the rest is history.

CrossFit can feel intimidating at first—what was your experience like starting out?

I had some CrossFit experience before joining, so I knew enough to get up to speed quickly. What stood out right away was how much more challenging the WODs were—in a good way! It took a few weeks to build my conditioning to match the intensity here, but once I did, I was hooked.

What made you choose Salus?

Every coach at Salus made me feel at home. They knew I was new and went out of their way to make me feel comfortable and safe.

In my first few months, I was offered guidance and movement modifications that made all the difference. That kind of personal coaching is something you just don’t get at a globo gym.

Progress + Growth

How has your performance or fitness level changed since you started?

I’ve reached new levels of strength that I thought were unobtainable for me—especially as I get older! Conditioning has always been a challenge, but the programming here keeps me engaged. My cardiovascular endurance has definitely improved.

Are there movements you can do now that once felt impossible?

When I started, I needed two black bands to get through a pull-up—and it wasn’t pretty. About a year later, I’m down to two red bands, and my strict and kipping form have improved tremendously. I can’t wait for the day I get my first unassisted pull-up.

How has your body transformed?

Across the board, I’ve seen improvements in strength and performance. I’ve PR’d almost every lift, and both my back squat and front squat have increased significantly.

My conditioning has improved too—I can now finish a workout without completely red-lining!

My sleep has improved tremendously since starting at Salus. That’s had a ripple effect on everything—better energy, less stress, and more fulfillment both personally and professionally.

Community + Motivation

Salus means health and well-being—what does that word mean to you now that you’ve been part of the community?

To me, it means showing up, even on the days you don’t feel like it, and giving whatever you’ve got. The hardest part is walking through the door, but once you do, it’s always worth it.

How do you describe Salus to your friends or family who might be curious (or hesitant)?

Salus is a welcoming gym full of knowledgeable, caring coaches who truly want you to succeed. The members are just as encouraging and supportive as the staff.

And no one’s watching or judging you—they’re focused on their own journey. It’s a really motivating environment.

What’s your “why”—what keeps you coming back?

They stopped filming My 600 lb Life, so I need to stay trim.

Do you use any of our other services like personal training or nutrition coaching?

Not yet!

Fun + Personality

Favorite lift or WOD?

Front squats—followed closely by back squats. I love leg days!

If you could design your dream WOD, what would it look like?

3 Rounds for Time:
10 wall balls
20 dumbbell snatches (50/35)
30 hang cleans (115/95)
20 push presses (115/95)
10 calories on the rower

What’s your next big goal you’re chasing?

A 500 lb back squat and an unassisted strict pull-up . I’m definitely closer to the back squat—hopefully by the end of the year!

Favorite way to spend your time outside the gym?

Spending time with friends and family—and cooking. I’ve been experimenting with a lot of French dishes lately that will knock your socks off.

Go-to healthy meal… and your favorite splurge?

Healthy: BBQ chicken on the grill with a slice of American cheese and veggies.
Splurge: Buttered spaghetti with freshly grated Parm Reggiano—simple but comforting.

If you could be an animal, what would you be and why?

A big cat—tiger, leopard, or jaguar. I’d sleep 18 hours a day, be nocturnal, and still stay alert in case of an emergency.

Favorite motivational quote?

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Fun fact not many people know about you?

I live in a house built in 1916 and have completely redone the kitchen and one bathroom myself. Next up: a second bathroom renovation and building a detached garage!

Congratulations, Joe!

Joe truly embodies the Salus spirit—strength, longevity, and an unbreakable drive to keep improving. Whether he’s chasing new PRs, cheering on his classmates, or perfecting a new recipe, Joe reminds us what it means to live with discipline, humor, and heart.

10 Gift Ideas Every CrossFit Athlete (or Fitness Lover) Actually Wants This Year

Fri, 14 Nov 2025 22:03:47 GMT

The Ultimate Gift Guide for the Fitness Obsessed

If you’ve ever tried buying a gift for someone who loves to exercise or does CrossFit, you know… they already have a lot of gear and too many shoes (you know who you are). But here’s the good news: we’ve rounded up 10 tried-and-true gifts that every CrossFitter (or fitness enthusiast) will love plus some great ideas from our local community. Whether you’re shopping for a gym buddy, coach, or yourself...you're sure to find something right.

Save this list, share it with your family, drop hints in your group chat… and maybe snag something for your own wish list too.

1. Thumb Tape — The Ultimate Stocking Stuffer

Small but mighty! Every CrossFitter knows the importance of thumb tape during heavy lifts and high-rep barbell work. It’s practical, inexpensive, and something they’ll actually use.

2. Foam Roller or Massage Gun — Recovery Royalty

Because mobility is everything. Rollers and Lacrosse Balls help relieve sore muscles, improve recovery, and make a huge difference after those brutal WODs.

3. Jump Rope — For Double Unders (and Frustration Therapy)

A staple for every athlete. Upgrade to a new rope and they’ll think of you every time they finally string those double unders together.

4. Atomic Habits by James Clear — Build Stronger Routines

This book has changed lives inside (and outside) the gym. Perfect for anyone looking to create sustainable habits that stick beyond the new year.

5. Air Fryer — Meal Prep Made Easy

Help them fuel their gains! An air fryer is every athlete’s secret weapon for quick, healthy, high-protein meals without the fuss. Second to an Insta Pot of course.

6. Salus Hoodie (Pullover or Zip) — Style Meets Strength

Soft, cozy, and ready for post-WOD hangs or early-morning warm-ups. The new Salus hoodie line is the perfect blend of comfort and community pride.

7. Salus PJ Pants — Because Rest Days Are Still Training Days

Recovery counts. Our Salus PJ pants are the ultimate lounge wear for Netflix, naps, or later up for those cold days ahead.

8. Personal Training Sessions at Salus

The gift of personalized attention. Whether they’re chasing a new PR or refining technique, a few PT sessions can be game-changing. Email us at info@salusnj.com to get your gift certificate set up!

9. Massage with Mai Mei...Gift Certificate

The perfect way to say “you’ve earned this.” Ideal for athletes who push hard and need a little help recovering like a pro. Book your appointment online or message her directly to get your gift card.

10. A Salus Nutrition Coaching Gift Card

Because goals aren’t met by workouts alone. Give the gift of expert guidance to help someone hit their goals, feel great on the platform, and fuel like an athlete.

11. BONUS! Remember to shop local and try something fun and new!

Our community is filled with members who either own local businesses or partner closely with them. Explore their offerings below and support local.

Casa Calaveras (Crockers)

Nicholas Creamery (Melissa H)

Young Living Essential Oils (Melissa R.)

Stress-free Body (Cat)

Bees Pasta Co (Cassie)

Olli's Blanket (Leigh)

Bayshore BJJ (Donnie)

Ionized Hydrogen Water (Liz)

Did I miss anyone? Please let me know and I'll add them to the list!

Get A Gift They'll Actually Use

From small stocking stuffers to bigger splurges, these gifts check every box for the fitness-minded person in your life.

Save this post for later, share it with your family (hint hint), and tag your gym buddies who’d love to find one of these under the tree!

Shop more favorites from our Salus Shop Page or grab a gift card at the front desk.

What is the Right Nutrition Strategy for Injury?

Fri, 07 Nov 2025 12:51:00 GMT

The right nutrition strategy for injury can help speed along the recovery process.

This is important — but often ignored. Here are some key nutrition considerations to keep in mind if you get injured (which we hope you don’t!):

Calories

Energy needs will change. Typically, during acute injury repair, energy needs increase from baseline intake (BMR may increase by 15-20%).

Though, keep in mind that this may not be as much as what the athlete used to eat relative to training and competition.

Protein

Injured athletes need more. They should aim for 1.6-2.3g/kg, up from the usual 0.8 g/kg.

When increasing protein intake, the amino acid content should also be considered. In particular, the amount of leucine (“the anabolic trigger”), one of the keystones of protein synthesis, is important. Leucine is found in salmon, chickpeas, brown rice, eggs, nuts, beef.

Fats

A diet high in trans-fats, omega-6 rich vegetable oils, and saturated fat is pro-inflammatory (in other words, oils such as corn, sunflower, safflower, cottonseed, and soybean will worsen the inflammation).

On the other hand, a diet high in monounsaturated fats and omega-3 fats is anti-inflammatory (opt for fats found in foods such as olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds).

Carbohydrates

Complex carbohydrates are important during recovery and should include adequate micronutrient intake from vegetables, fruits as well as minimally processed high-fiber sources like oats, quinoa, brown rice.

Simple carbohydrates from processed and refined sugars should be limited as they can increase inflammatory response.

Meal Timing

Studies show the value of nutrient timing in stimulating protein synthesis, reducing muscle damage, enhancing recovery, and improving body composition.

The timing of macronutrient ingestion throughout the day is particularly important, with special attention to nutrition before and after therapy sessions.

The Mind

Physical injury and mental health are closely linked. Several studies have shown that injured athletes with higher levels of stress, anxiety, and fear of reinjury are less likely to fully recover.

On the flip side, having a high athletic identity (I believe you are considered an athlete if you train on purpose) can motivate an athlete to commit fully to their rehabilitation and have been associated with improved outcomes.

Dealing with setbacks , like an injury can be difficult to overcome. But setbacks are a normal part of the process. It’s how we respond that makes all the difference in how we grow from there.

Do you have a nutrition strategy for injury if that time comes? Get the guidance you need to optimize your recovery process. Contact nutrition@salusnj.com to get the conversation started.

Top 4 Nutrition Myths That Might Be Holding You Back (and What Science Really Says)

Thu, 06 Nov 2025 20:46:00 GMT

When it comes to food and fitness, there’s no shortage of confusing information out there.

You’ve probably heard them all before:

Carbs are bad.
Fat makes you fat.
If I do a thousand sit-ups, I’ll get abs.
To lose weight, just keep cutting calories.

Let’s set the record straight.

In this article, we’re breaking down the most common nutrition myths with evidence-based facts — so you can make smart, sustainable choices that actually support your goals.

Brainwash be gone!

Myth 1: Carbs are bad for you. Reality: Carbs are not “bad.” They're not the enemy.

While low-carb diets can lead to short-term weight loss (mostly from water), research consistently shows that carbohydrates are your body’s preferred energy source—especially for the brain and muscles.

A comprehensive review in Nutrients found that carbs play a crucial role in physical performance and recovery. The key is choosing quality carbs like fruits, vegetables, and whole grains rather than processed, refined ones.

If you’re feeling sluggish during workouts, look at your carb timing and type. The right carbs can boost your performance, not sabotage it.

Myth 2: fat Makes you fat.
Reality: Healthy fats actually help you burn fat.

Not all fats are created equal. Studies in the American Journal of Clinical Nutrition show that monounsaturated and polyunsaturated fats—like those in avocado, olive oil, and nuts—can promote better satiety, hormone balance, and nutrient absorption.

Yes, fat has more calories per gram than carbs or protein, but it’s not the culprit behind body fat gain. The real issue? Consistently eating more calories than your body uses, regardless of the source. Even too much “healthy” food can add up.

Balance your intake, focus on whole-food sources, and you’ll feel fuller, perform better, and recover faster.

Myth 3: Doing endless sit-ups will give you abs.
Reality: 10,000 sit ups a day will not give you abs. You can’t spot-reduce fat—abs are built in the kitchen.

Crunches and planks strengthen your core, but they won’t reveal your abs if they’re buried under body fat.

A study in the Journal of Strength and Conditioning Research confirms that targeted exercises don’t burn fat in specific areas. Visible abs come from a combination of resistance training, proper nutrition, adequate sleep, and stress management.

So yes, do your planks—but also take a look at what’s in your pantry.

Myth 4: Weight loss is all about cutting calories.

Reality: It’s not as simple as calories in vs calories out. Quality matters, too.

While calorie balance matters, long-term health and energy depend on what you eat, not just how much. Research in The New England Journal of Medicine found that diets rich in nutrient-dense, whole foods are more effective for sustainable weight loss than strict calorie restriction.

Your macronutrients (protein, carbs, and fat) each serve essential functions:

Protein repairs and builds muscle
Carbs fuel energy and recovery
Fats support hormones and brain health

And your needs depend on factors like metabolism, hormones, sleep, stress, and activity level.

So instead of obsessing over calorie counts, focus on nutrient quality, consistency, and balance.

Facts Over Fads: Busting Common Nutrition Myths

Nutrition isn’t one-size-fits-all—and it’s definitely not about extremes.

The best approach is sustainable, science-based, and tailored to you.

If you’re ready to stop guessing and start fueling your body with confidence, let’s talk.

Book a free consultation or learn more about personalized nutrition coaching at www.salusnj.com/nutrition. Together, we’ll create a plan that supports your performance, recovery, and long-term health—without the myths.

Thanksgiving Thank You!

Wed, 29 Oct 2025 09:32:00 GMT

Happy Thanksgiving, Salus!

Our heart is overflowing with gratitude for each of you and for the incredible journey we've shared at Salus over the years.

From our earliest days at 547 to our bright, vibrant space at the Fountain of Youth, we have grown together, not just in strength but in spirit. Each year, as we watch lives transform and witness the joy of new beginnings—from barbell milestones to the cutest new Salus youth athletes—we are reminded of how much more than a gym we are...

We are a family.

This place, built on your trust and support, has seen us through more than just workouts. It’s been our sanctuary during life’s ups and downs, a source of comfort and a ground for growth. You have given this community its heart, bringing joy, resilience, and a commitment that goes beyond the walls of Salus.

Thank you for every drop of sweat (and cleaning it up LOL), for every smile, for the warm welcomes you extend to each face, old and new. Your energy fuels our collective journey, making every challenge worth facing and every success sweeter.

As we continue forward, your stories and successes inspire us daily. And your referrals help nurture our community, inviting more souls to share in our collective strength. So, please continue to share the spirit of Salus.

This Thanksgiving, from the bottom of our hearts, we thank you for being part of this family. For the laughter, the tears, and the memories made daily, we are profoundly grateful.

May this season bring you as much joy and fulfillment as you have brought to our life and to Salus.

With deepest love and gratitude,

Angela, Gino, Maxson & Joshalynn

Thanksgiving 2025 Modified Hours:

Wednesday, November 26

Open regular hours

Thursday, November 27

9:00 AM CrossFit

8:45-10:15 Barbell Club

Friday, November 28

Closed 6am

open the rest of the day

Members : reserve on Wodify.

Drop-ins: reserve at www.salusnj.com/drop-ins

Salus Friendsgiving: Sunday, November 9 at 11 a.m.

Join us as we celebrate our annual Salus Friendsgiving—this year with a special twist as we say farewell to the amazing Young family.

Let’s come together to share good food, laughs, and memories—Salus style.

This is a potluck, so please let us know what you’ll be bringing in the comments when you RSVP.

Can’t wait to gather with our Salus crew for another year of gratitude, friendship, and full plates!

RSVP here: evite.com

Please let us know if you’re coming so we know how many chairs/tables to set up and note what you’re bringing.

Master the Concept2 Rower: 2-Hour Hands-On Workshop with Coach Scott Brownfeld

Tue, 28 Oct 2025 08:49:27 GMT

Learn How to Row More Efficiently

If you’ve ever finished a workout wondering why the rower feels harder than it should, or you’re not sure how to set the damper or use the metrics on the screen, this workshop is for you. Whether you're training for Hyrox, CrossFit, or just want to move better during conditioning workouts, this 2-hour hands-on rowing workshop will give you clear, practical tools to improve.

This rowing workshop is open to both members and non-members.

Workshop Details

Date: Friday, November 14 or November 21
Time: 7:00 PM – 9:00 PM.
Cost: $40 per person
Limited to 8 participants
Location: CrossFit Salus: 1680 Route 35, Middletown, NJ
You do not have to be a Salus member to attend

What You’ll Learn

The 4 phases of the stroke: Catch, Drive, Finish, Recovery
Drills to improve your form, consistency, and power
How to adjust machine settings for your goals
Tips for rowing safely and preventing injury
How to apply rowing technique in workouts and events like Hyrox

Whether you’re a beginner or have been rowing for years, this workshop is focused on helping you move more effectively with less wasted energy .

About the Coach

Scott Brownfeld brings over 12 years of coaching experience to the floor. A certified personal trainer, CrossFit Level 1 instructor, and Dark Horse-trained Concept2 coach, Scott has owned and coached at two CrossFit gyms and worked with athletes of all levels. He’s known for his attention to detail and ability to explain technical movements in a way that makes sense.

Space is Limited – Sign Up Now

With only 8 spots available, this small-group format ensures personalized feedback and plenty of individual attention. This is your chance to improve your technique, learn how to use the Concept2 Row Erg correctly, and feel more confident during your workouts.

Athlete of the Month: Michelle & Family – Stronger Together at Salus

Thu, 02 Oct 2025 18:39:01 GMT

Meet Michelle, Martel & Una: A Family Thriving at Salus

Michelle thought CrossFit might be intimidating—until her family pulled her in. Now she’s stronger, healthier, and enjoying every moment alongside her kids. Read how Salus became their favorite family time.

READ MORE ABOUT DAVID, ROWLAND, HERO & SIGNY'S JOURNEY HERE: https://salusnj.com/young-family

At Salus, fitness is more than just a workout—it’s a family affair . For Michelle, her journey started in the summer of 2024 when her husband, David, gifted her personal training sessions. Skeptical at first, she quickly discovered that CrossFit was not only approachable but actually fun. With her daughter Hero encouraging her to join the FitFam class, Michelle soon found herself alongside her kids, Martel and Una, embracing challenges, conquering fears, and celebrating milestones together.

What began as one gift has now transformed into a family tradition rooted in strength, joy, and community.

Here's what our coaches have to say:

"I remember meeting Michelle for the first time (in the parking lot at the sports complex! Circa 2021) when her husband David and their older kids first joined and she had a just had Una. We were waiting years for Michelle to join us at Salus as a member! :))

I love that she first started at Salus by taking the fit family classes with her kids! Michelle is a natural athlete and a pleasure to have in class and as part of our community! Watching hers and her kids progress over the last couple years has been remarkable to witness! Keep up the great work!" ~Coach Melissa

"Michelle is truly a pleasure to coach in class, always arriving with an open mind and positive mindset when it comes to trying new moves. It is so rewarding watching an athlete grasp new concepts and thanks to her receptiveness to cues, she has been making huge strides in her training. She serves as a great role model for any new athlete trying CrossFit as well as her kids who are following in her footsteps." ~Coach Erin

"She’s great to work with, always asking to make sure she’s doing the right form and ready to come and work all the time!" ~Coach Camilla

"Michelle brings an incredible positive attitude to every class, lifting up those around her with her energy and determination. I’ll never forget the first time she climbed the rope - she showed absolutely no fear, learned the technique right away, and made it to the top with confidence! Michelle is a quick learner, a hard worker, and an inspiring presence in the gym." ~Coach Marc

"I remember when Michelle first started at the Complex—waiting for Rowland and Hero during kids class, holding little Una in her arms. We began with personal training, and I’ll never forget kicking things off with a very modified Fran. She was in awe of the intensity, but honestly, I was more in awe of her willingness to try new things and do it all with such a great attitude. I’m so proud of the moment she got the courage to join FitFam alongside her two older kids. Now, she’s a regular in class—doing all the things —and inspiring her whole family along the way.... BUT it doesn’t stop with Michelle—Una and Martel bring that same drive to kids class. They’re fierce little athletes! Can you imagine starting CrossFit at 3? And hey, if you start off loving burpees, you’re already set for success.” ~Coach/Owner Angela

Michelle’s Salus Journey with Her Kids

1. When did you start at Salus, and what inspired you to walk through the doors that first day?

Summer of 2024 David gifted me with a pack of personal training sessions with Coach Angela. He told me I’d love it but I was skeptical. But too bad for me, David already paid so I had to give it a try. Angela introduced me to all the major movements and convinced me that CrossFit was not at all scary but in fact FUN. I enjoyed it right away. My daughter Hero then convinced me to join her in the FitFam/Teens class. FitFam was a great way to get started with classes.

2. CrossFit can feel intimidating at first—what was your experience like starting out?

I learned that it is much less intimidating if you ask lots of questions. Asking questions forces you to think about the movement and not about yourself.

3. What made you choose Salus over a traditional “globo gym” or other fitness options?

Ha! I think my family chose for me. David (and the kids!) tried for a couple of years to convince me to start. So glad they were persistent! ��

4. How has your performance or fitness level changed since you started?

I am much stronger overall than I ever have been. I used to be a runner and never ventured out of that world until CrossFit. Now it’s great to see how many other things are possible.

5. Are there movements you can do now that once felt impossible?

I remember the first day I attempted wall balls in the fit fam class. I could hardly squat down even once!

6. How has your body (strength, endurance, energy) transformed?

For years I have had a history of knee issues. CrossFit forced me to deal with it rather than avoid it. I had some discomfort the first few months, but after learning how to move properly, my knees continue to get stronger, more stable and pain free. I am so thankful.

7. Beyond the workouts—have you noticed changes in other areas like nutrition, sleep, stress, or even confidence?

CrossFit sleep is the best! I also love the increased energy throughout the day.

8. Salus means health and well-being—what does that word mean to you now that you’ve been part of the community?

I have found so much joy in being part of the Salus community. Everyone is kind and a real pleasure to be around. Our whole family looks forward to Salus time. And sometimes we are there 2x per day!

9. How do you describe Salus to your friends or family who might be curious (or hesitant)?

I tell friends that there is something for everyone. Whether you just had surgery or a baby or dealing with an injury, old or young- anyone can benefit and enjoy getting fit. .

10. What’s your “why”—what keeps you coming back?

I keep coming back to get more fit- but the true joy in being fit is to better serve those you love. Fit bodies with fat souls. Fit bodies to be the best husband, wife, daughter, son, mother or father. Fit bodies to practice hospitality, mow your elderly neighbor’s lawn, or work overtime to pay the bills. Fit bodies to someday play with my grandkids. Fit bodies to serve Jesus and drink in life from the fire hydrant. Fit bodies, fat souls.

11. Do you use any of our other services like personal training or nutrition coaching? If so, how have they supported your journey?

The personal training sessions with Coach Angela have been invaluable, for learning new skills and also for gaining more confidence.

12. Favorite lift or WOD?

Rope climbing!

13. If you could design your dream WOD, what would it look like?

Rope climb, toes to bar, crossovers and running.

14. What’s your next big goal you’re chasing?

Improving the enigmatic Snatch!

15. Favorite way to spend your time outside the gym?

Outside with David and the kids- at a park, the beach, a bike ride or a hike.

16. Go-to healthy meal… and your favorite splurge?

A big salad loaded with protein, chopped veggies, apples, manchego cheese and walnuts.

Favorite splurge would be Rosie’s Pizza �� Pepperoni hot honey is the best. With a glass of red wine, and with David.

17. If you could be an animal, what would you be and why?

Cheetah. They run fast.

18. Favorite inspirational quote?

“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world” - J.R.R. Tolkien, The Hobbit.

19. Fun fact not many people know about you?

I studied classical piano before David and I married and had kids.

---------------------------------------------------------------------------------------------------------

Una & Martel Interview!

1. What made you want to try CrossFit Kids/Teens at Salus?

Martel- I was inspired by my older siblings and I want to lift barbells.

2. What’s your favorite thing about coming to class?

Una- learning new things!

3. What’s one movement or skill you’ve learned that makes you feel really proud?

Martel- lifting dumbbells and the barbell. And jumping ropes.

Una- definitely jumping ropes… and rope swinging.

4. If you could make up a workout just for kids, what would it include? (and would there be burpees?? )

Martel- cleans on the barbell, fountain laps, rowing, and jumping pull ups.

Una- burpees. Just burpees. Nothing but burpees.

5. What’s something you can do now (in sports, school, or play) that you couldn’t do before starting Salus?

Martel- I can do jumping ropes now!

6. If Salus had a mascot just for kids, what animal or character would it be, and why?

Una- Dragon. Because they are strong.

Martel- Tiger. Because they are fast and strong.

Today, Michelle is stronger than ever, her knees are healthier, and her energy carries into every part of her life. Martel is proudly lifting barbells, Una is demanding workouts filled with burpees, and together they’ve discovered that Salus isn’t just about fitness—it’s about family, confidence, and a community that lifts each other up.

Michelle says well: “Fit bodies to someday play with my grandkids. Fit bodies to serve Jesus and drink in life from the fire hydrant. Fit bodies, fat souls.”

Athlete of the Month: How Doug Transformed His Strength, Stamina & Mindset at CrossFit Salus

Fri, 22 Aug 2025 17:22:29 GMT

Doug Drank the CrossFit Kool-Aid: Athlete of the Month August 2025

Since joining Salus in July 2024, Doug has officially “drank the CrossFit Kool-Aid” and hasn’t looked back. In just one year, he’s gone from never touching a barbell for Olympic lifts or attempting a handstand push-up to confidently knocking them out, building stronger legs, and finding a whole new level of stamina.

More than just workouts, Doug treasures Salus as his daily reset—a place where stress fades and progress comes to life.

" Doug good friend Matt got him interested, he gave a shot and "drank the Kool-Aid!" He works really hard on good mechanics. He has been setting goals and crushing new movements ever since. It's a please to work with Doug and watch him progress ." Coach Gino Salveo, Co-Owner of CrossFit Salus

" Oh man since day 1 Doug has been so coachable and driven! He is consistently putting in the work and improving. I remember the days where he couldn’t squat past parallel without going on his toes now he’s pr’ing overhead squats!! Doug also brings a real nice vibe to class every time he shows up. " - Coach Scott

" Doug has done so many amazing things since he started—totally focused on learning as much as he can and improving in absolutely everything. He is great to work with! " - Coach Lisa

" I don’t get to coach Doug that much but I do train with him during open gym and CrossFit classes and he has progressed so much in a short time!! He is a great athlete and super fast runner! and a Inspiring member of our community! " - Coach Melissa

“ Doug embodies what being Athlete of the Month is all about—showing up consistently, embracing challenges, and celebrating progress along the way. His determination to keep getting better not only inspires those around him but also sets an amazing example for his super cute daughter. We’re so proud to have him as part of our Salus family. ” - Coach Angela Salveo, Co-Owner of CrossFit Salus

When did you first walk through the doors at Salus, and what brought you here?

I joined in July 2024. I was getting bored with my local gym but didn’t want to break my daily workout routine. A friend who used to be a member suggested I give CrossFit Salu s a try—and I’m glad I did.

How has your fitness changed since then?

My stamina has definitely improved, and I’ve learned how to control my breathing even when I’m under heavy fatigue. Almost everything at Salus was new to me, outside of the basics, so I made it my mission to get better at whatever I could.

What movements or skills are you proud of learning?

Honestly, all of them. I had never done Olympic lifting or gymnastic movements before. If you told me three years ago that I’d be able to do a handstand push-up, I wouldn’t have believed you.

Have you noticed physical changes as well?

Yes—my legs are stronger. I used to skip leg day at the gym, and I regretted that immediately once I started CrossFit.

Outside of fitness, how has Salus impacted your life?

With the stress of everyday life, the hour I spend at Salus almost every day is like therapy. I can forget about everything else for a while and just focus on the workout.

How do you explain CrossFit Salus to your friends or family?

It’s a humbling experience. Every workout is a new challenge. Sometimes you don’t accomplish what’s in front of you, but that’s okay—just keep showing up. Practice makes progress.

What keeps you motivated to continue?

As I get older, I want to stay healthy and in shape for my family. My daughter has started to show interest in what I do at Salus, and I hope one day she’ll join me. That motivates me even more.

Do you have a favorite workout or lift?

Yes—the “Other CrossFit Total.” It was one of the first intense workouts I did when I joined. I recently repeated it one year later, and I was amazed at how much more I was able to lift thanks to better technique, coaching, and strength.

What advice would you give to someone just starting out?

It can feel intimidating at first, but no one here judges you. Every member started out not knowing what they were doing, so they understand.

What goals are you working on next?

I’d really like to get ring muscle-ups.

If you could program your own WOD, what would it include?

Four rounds for time:

– 12 Power Cleans (135 lbs)

– 15 Toes-to-Bar

– 30 Double Unders

What do you enjoy doing when you’re not at the gym?

Vacationing with my family or just enjoying a lazy Sunday in the backyard by our pool.

Favorite healthy meal—and your go-to splurge?

Healthy: spaghetti squash with spinach and spicy sausage.

Splurge: a cheeseburger with fries.

If you could have any superpower, what would it be?

Teleportation. I love vacations, but I can’t stand the travel part.

Favorite motivational quote?

“This too shall pass.”

What’s one fun fact most people don’t know about you?

I can be a bit of a closet nerd. For example, I’ve read the Lord of the Rings trilogy multiple times.

Self Defense Series

Wed, 06 Aug 2025 13:56:00 GMT

Self Defense Classes in Middletown, NJ – 3-Week Series This October

Empower yourself. Build confidence. Learn practical self defense skills.

We are excited to announce the return of our Self Defense Series at CrossFit Salus in Middletown, NJ—this time featuring Lieutenant Donnie Coates and Kyoshi Benny Gonzalez Sundays in October 12, 19, and 26.

This 3-week course is just $20 —why so low? Because we want to make it accessible and expose as many teens and adults as possible to the confidence and life skills that self-defense provides.

Open to adults and youth ages 8+, this series will focus on practical drills, situational awareness, and real-world safety strategies you can use every day.

No experience is necessary—and you do not need to be a member of Salus to attend.

October Self Defense DETAILS

Dates : Sundays – October 12, 19, and 26

Time : 3:30 PM

Location : CrossFit Salus, Middletown NJ

Ages : 8 and up (adults welcome!)

Cost : Only $20 for the full 3-week series

Registration : Required in advance

Waiver : Required in advance

What You'll Learn

This hands-on self defense class in Middletown, NJ will teach you how to:

Recognize and avoid dangerous situations
Use your body effectively to escape and defend yourself
Apply real-life drills to scenarios like bullying, larger opponents, and verbal threats
Boost your confidence and problem-solving skills under pressure

Meet Your Instructors

Kyoshi Benny Gonzalez

5th Degree Black Belt, Josan Lu Karate

After surviving a traumatic mugging, Benny began training in karate 36 years ago and is now a 5th degree black belt under Shuseki Shihan Sana in Garwood, NJ and trained in the bo and sai. She is passionate about teaching self defense to kids, teens, and women , emphasizing:

Assertiveness and body awareness
Simple but effective drills that are easy to remember
Confidence building for all ages

“It’s better to know it and not need it, than need it and not know it.”

Donnie Coates

Lieutenant, Middletown Township Police Department

Donnie served 4 years in the U.S. Air Force (Security Forces/Police) and has been with the Middletown Police Department for 21 years , currently holding the rank of Lieutenant . He is:

Certified in Active Shooter Response , Firearms Instruction , Mechanical Weapons Deployment , and Vehicle Operations
A former SWAT team member of 10+ years, including 3 years as Assistant Team Leader
A Purple Belt in Brazilian Jiu-Jitsu and a Gracie Survival Tactics Level 2 Instructor

“What you can expect from me is someone who is fully dedicated to the safety and well-being of every participant. You’ll leave our training sessions with the confidence and knowledge to protect yourself.”

What to Wear

Please wear comfortable athletic clothing in all white or all black. Instruction will be based in traditional karate style, so attire that allows full movement is recommended.

Why CrossFit Salus?

At Salus, we believe fitness is a foundation for strength—not just physical, but mental, emotional, and situational.
We’re proud to offer empowering programs like this to our Middletown community , bringing together expert instructors and real-world training in a supportive, welcoming environment.

Space is limited.

Secure your spot for this October Self Defense Series. Register today !

For questions or group inquiries, email info@salusnj.com .

Free HYROX PFT Class at CrossFit Salus

Fri, 01 Aug 2025 20:41:18 GMT

Join us at CrossFit Salus on Saturday, August 9th for a free HYROX Physical Fitness Test (PFT) .

This free class is open to everyone—members and non-members—and is a great way to test your fitness and see how CrossFit-style training can help you prepare for HYROX or other endurance competitions.

Reserve Your Free Spot AUGUST 9th

Choose your preferred time and sign up now:

Spots are limited, so reserve yours today.

What is the HYROX PFT?

The HYROX PFT is a benchmark fitness test designed to measure your strength, endurance, and overall capacity. It combines functional movements and running to replicate the demands of a HYROX competition.

Whether you’re brand new or already training for HYROX, this is the perfect opportunity to assess your fitness level and set clear goals.

Who Can Attend?

Everyone is welcome! Members, friends, and anyone curious about HYROX-style training can join this free class . Bring a friend and experience the supportive, high-energy environment at CrossFit Salus.

Sign Up Now FOR FREE

Reserve your spot for the free HYROX PFT:

Take the challenge and see how CrossFit Salus can help you build the strength, endurance, and skills to excel in HYROX and other endurance competitions.

And don't miss out on Fit Sips!

Fit Sips is located in Red Bank (next to our OG location!) and will be on site SAMPLING their shakes —clean, nutritious, and straight-up delicious.
Don’t miss it!

Why CrossFit Training is Ideal for HYROX Preparation

Events like HYROX, Spartan, and Tough Mudder require more than just endurance. Our training at CrossFit Salus focuses on the exact components you’ll need to perform your best:

Intervals: Build your aerobic and anaerobic capacity through varied interval training.
Strength: Gain the ability to push, pull, and carry heavy loads, just like in HYROX-style workouts.
Skill Development: Practice movements such as burpees, wall balls, farmer carries, and lunges.
Testing and Progression: Benchmark workouts like the HYROX PFT help you track progress over time.

Our regular CrossFit classes are designed to help athletes prepare for the unique demands of events like HYROX.

Why Train at Salus?

Well-Rounded Training

At CrossFit Salus, our workouts are meticulously crafted to build the strength, endurance, and agility needed to attack any race. Our diverse routines ensure that no muscle group is neglected and that you're prepared for the unpredictable nature of obstacle races. From lifting heavy weights to high-intensity interval training, our regimen will get you race-ready.

Knowledgeable Coaches

Our dedicated trainers at CrossFit Salus have the expertise and experience to help you reach your personal best. With backgrounds in various fitness disciplines and firsthand experience in obstacle racing, our coaches know what it takes to succeed. They'll provide personalized guidance, tailored workouts, and the motivation you need to push past your limits.

Top-Notch Equipment

Equipped with state-of-the-art tools and facilities, CrossFit Salus offers everything you need to mimic race conditions and enhance your performance. From ropes and monkey bars to sleds and kettlebells, we have it all. Our well-maintained equipment ensures that you can train safely and effectively, preparing you for every obstacle you'll encounter on race day.

Community and Support

Training for an obstacle race is tough, but you don't have to do it alone. At CrossFit Salus, you'll join a community of like-minded individuals who share your passion for fitness and competition. Our supportive environment fosters camaraderie and accountability, helping you stay committed to your goals. Together, we celebrate victories and overcome challenges, creating a sense of belonging and motivation.

Questions? Contact us at CrossFit Salus in Middletown, NJ , and let us help you conquer your next HYROX, Spartan, or obstacle-style competition. With our well-rounded training, knowledgeable coaches, and top-notch equipment, you'll be more than ready to tackle any challenge that comes your way.

Start your journey today and become the best version of yourself with CrossFit Salus!

Team Building in Middletown, NJ That Actually Strengthens Your Team

Wed, 23 Jul 2025 16:36:44 GMT

Looking to bring your team closer, boost morale, and build stronger connections outside the office? Forget awkward trust falls or corporate happy hours. At Salus in Middletown, NJ , we offer fitness-based team building sessions that challenge your crew, spark connection—and yes, they’ll have a blast doing it.

Whether you're a local business, corporate team, leadership group, or client-facing company looking to level up culture and camaraderie, this is for you.

What Makes Our Team Building Events Different?

We believe movement brings people together —and nothing bonds a group faster than working toward a shared goal. Our custom-designed team workouts focus on collaboration, resilience, and fun. You don’t need to be an athlete, and no one gets left behind.

Each event is:

Coach-led by experienced fitness professionals
Scaled to all fitness levels —no experience needed
Designed to promote teamwork and communication
Hosted in a private, high-energy environment

Think of it as a fitness-fueled trust fall—but way more fun and effective.

Build Confidence, Communication, and a ‘Never Quit’ Mindset

Here’s what to expect at your Salus Team Building Event :

✔️ A private, expert-led group workout
✔️ Team-style warm-up and challenge-based drills
✔️ Custom workouts designed for connection and energy
✔️ Encouragement and modifications for every fitness level
✔️ Optional post-workout catering or lunch
✔️ Access to large screens for presentations or meetings

Whether your goal is to motivate your staff, reward top performers, or simply enjoy a new kind of offsite event, our team will tailor the experience to meet your needs.

Schedule Your Team Building event

We offer a different class options , depending on your goals and vibe. Just reach out to get the conversation started.

Event Details & Pricing

�� $20 per person
�� Up to 16 people per group
�� 60 minutes of training time
�� Optional lunch or catering available
�� Presentation screen available for meetings or announcements

Want to host a kickoff meeting or post-workout awards session? Just let us know—we’ve got the space and tech for that, too.

Ideal for:

Corporate teams looking for a creative wellness experience
Small businesses and startups building stronger cultures
Local clubs or leadership groups seeking connection
Sports teams focusing on unity and strength
Remote teams meeting in person
Client appreciation events

We proudly serve Middletown, Red Bank, Holmdel, and all surrounding Monmouth County areas . Not local? Ask about bringing Salus-style team building to your space.

Why Fitness-Focused Team Building Works

Team workouts teach trust, encourage vulnerability, and fuel confidence. When your team learns to support one another through movement, that same energy carries over into how they collaborate in the workplace.

At Salus , we’re not just helping people build strength—we’re helping teams build connection, leadership, and grit .

Work hard. Train hard. Grow stronger—together.

Fit Fun Day Camp

Mon, 14 Jul 2025 18:24:28 GMT

Fit Fun Day Camp at Salus in Middletown NJ!

Week 4 Starts August 26

Fit Fun Day Camp in Middletown, NJ
Where Summer Fun Meets Fitness!

Is summer stretching on, with the kids enjoying endless free time? Give yourself a well-deserved break and let your children discover the excitement of Fit Fun Day Camp! Designed for kids ages 5–8, this summer day camp in Middletown, NJ offers the perfect mix of movement, creativity, and play.

Registration Details

Held from 12:10–5:00 PM, Fit Fun Day Camp keeps your kids engaged in healthy, active fun—while giving you a few peaceful hours to yourself. At just $160 per week, your child will experience two action-packed afternoons full of learning and laughter.

Week 4: Tuesday & Thursday (August 26 & 28)
Time : 12:10 PM – 4:00 PM
Ages : 5–8 years old* Have a child just outside the age range? We’re flexible—feel free to reach out to see if it’s a good fit!
Cost : $160 per week (includes both days)
Registration : Weekly sign-up

*A minimum of 3 registered children is required to run the program each week. If minimum is not met, we will contact you in advance to change your registered week or issue a refund.

What to Expect

Each week, our campers will:

Tackle obstacle courses and fitness games
Participate in themed craft activities
Enjoy structured free play and movement-based fun
Learn simple health and wellness tips geared for young minds
Make new friends in a safe, supportive environment

Our themed days make each session unique, and all crafts and games are carefully planned to complement the theme. A snack break is also built in—so don’t forget to pack a bite!

What to Bring

To help your child get the most out of each day, please send them with:

Sneakers for safe play
A full water bottle(s)
A nut-free snack
*Note: Eat lunch before arriving (Lunch will not be served)

Join Us for a Fit, Fun Summer at Salus!

Spots are limited—secure your child’s place in Middletown’s favorite fitness-focused day camp today. Fit Fun Day Camp is more than just a way to pass the time—it’s a summer highlight your kids will never forget.

Meet Lory Smith: CrossFit Salus Athlete of the Month – July 2025

Mon, 14 Jul 2025 09:25:59 GMT

Meet Lory!

At CrossFit Salus, we celebrate more than just strength and speed. Our Athlete of the Month is someone who leads by example, supports others, and shows up consistently to do the work. That’s why we’re thrilled to spotlight Lory Smith as our Athlete of the Month for July 2025. Whether she's setting a new PR or helping create that signature Salus community vibe, Lory is proof that showing up with a positive mindset can change everything.

"Lory always comes in with a smile and a plan. She is eager to challenge herself where she, looks to the coach for guidance and sets goals to tackle. It's been a joy watching her hit some short term goals and checking it off of the goal board!" ~ Gino, Coach, Co-Owner

“Even though I haven’t personally coached Lory, it’s impossible not to notice her energy, consistency, and kindness radiate through every class. She embodies what Salus is all about: growth, good vibes, and grit. We’re lucky to have her (and Brandon too :).” ~Angela, Co-Owner

"Lory has an outstanding attitude, is always excited to try new things, is totally committed to her goals and acquiring new skills and is such a kind inclusive person. Such a great asset to our community. Watching Lory and Brandon interact and cheer each other on reminds me of Gino and Angela, Scott and Gina, Benny and Wilson." ~Coach Lisa

"I coached Lory a handful of times but mostly take class with her. What I love is that she is always eager to improve and works her butt off. She does not take the easy way out and shows up with this bright energy. One of those people you just like to be around!" ~Coach Scott

1. When and why did you start at Salus?

I’ve been at Salus for a year and one month! I started CrossFit in July of 2022, and after getting married in 2023, Brandon and I moved to Hazlet. Finding a new CrossFit home was a top priority — and after visiting a few places, Brandon knew Salus was the perfect fit. He was right!

2. How has your performance changed since starting at Salus?

I’m definitely stronger than I’ve ever been. My endurance has improved, and I’m finally going for movements I used to avoid because they intimidated me. I feel more confident all around.

3. Are there exercises you can do now that you couldn’t before?

Yes! I can now do three kipping pull-ups in a row, which is huge for me. I practiced almost every time before class, little by little, until one day — it just clicked. Also, my wall walks have gotten much smoother. I’m still working on getting to the wall, but I’ll get there!

4. How has your body physically changed?

I feel more toned overall, especially in my arms. Salus shoulders are a real thing!

5. How else has Salus changed your life?

I’ve become more mindful in general — I’m eating better, drinking more water, and making daily movement a priority (thanks Rudy, for the lunchtime walks!). Getting into the gym helps me reset mentally, especially on stressful days.

6. How do you describe Salus to your friends?

It’s the best workout ever — cardio, strength, endurance, mobility, all in one. But the community is what makes it.

You’re not just working out next to people… you’re supported, challenged, and celebrated.

And the class vibe? So motivating. I never have to worry about whether my favorite machine is available like at a big box gym — here, it’s personal.

7. What keeps you motivated? What’s your “why”?

I want to be the healthiest version of myself — and I want to be a role model for my future kids.

Also, once I hit a PR, I can’t help but want to beat it next time. Progress is addictive in the best way.

8. Favorite lift or WOD?

Cleans, deadlifts, and back squats. Love!
Wall balls and the assault bike? I’m short, so we don’t really get along.

9. What advice would you give to a newbie?

Just keep showing up, one WOD at a time. If you can’t do something yet, scale it. Ask questions.

Every single person remembers what it was like to start — and we’re all cheering you on.

10. What’s your next goal?

Double unders! If I could just stop whipping myself… maybe I need some extra padding, ha!

11. If you could design your own WOD, what would it look like?

Cleans, box jumps, and sit-ups. Probably an AMRAP with a build to a heavy single. My kind of workout.

12. Favorite things to do for fun?

Reading and audiobooks! Also anything beach-related or on the water. Brandon and I love to travel — some of our favorite trips have been to St. Thomas, Costa Rica, and most recently, Alaska on a cruise!

13. Favorite healthy meal and favorite splurge?

Healthy: A big salad with craisins, apples, pecans, blue cheese, and chicken with vinaigrette.
Splurge: Pizza… short ribs… tacos… fried chicken sandwiches. I’m drooling just thinking about it.

14. If you could be an animal — what would you be?

A dolphin! I’m not the best swimmer, so it would be amazing to explore the ocean with confidence and ease.

15. Favorite motivational quote?

“There are things in life you put off, because you think you're gonna do them later. But the real thing Ivy taught me is you gotta live like there may not be a later.” — Paulie, 1998

Runner-up: “A dog can not make this journey alone, but maybe a wolf can.” — Balto, 1995

16. Something most people don’t know about you?

We have three birds — Maple, Zippy, and Peaches — and we adopted our dog Rudy last year. Also, I’m a total mess when it comes to emotional animal movies. Don’t even get me started on Balto.

Lory, we’re so glad you and Brandon chose Salus. Thank you for showing up, for always bringing good energy, and for inspiring others to chase their goals one WOD at a time.

Salus Teen Summer Strength Camp

Sat, 14 Jun 2025 18:43:40 GMT

Built for Athletes. Backed by Experience.

Teen Summer Strength Camp at Salus IN MIDDLETOWN: Built for Athletes Ages 13–16

Our Teen Summer Strength Camp is a 3-week training program designed for boys and girls entering, currently in, or just finishing high school. Whether your teen is preparing for their next sports season, in the middle of training, or just needs a structured way to stay active this summer, this camp provides expert coaching in:

Strength & Conditioning
Sport Specific Exercises (tailored to athlete’s needs)
Agility & Coordination
Confidence & Body Awareness

It’s open to athletes of all experience levels—from football players to dancers, cheerleaders to wrestlers. Each session is built to meet teens where they are and help them progress safely and effectively.

�� Camp runs Mondays, Wednesdays, and Fridays from 1:00–2:30 PM
��️ July 7–25 at CrossFit Salus in Middletown, NJ
�� $200 for full camp | $90 per week option
�� Serving Monmouth County: Middletown, Hazlet, Holmdel, Keyport, Red Bank, and surrounding areas

Why Salus?

We’ve been part of the Middletown community for over 12 years, helping youth, teens, and adults build real strength—physically and mentally. Our approach is rooted in fundamentals, safety, and personalized coaching. From CrossFit classes to barbell club and sports-specific training, our focus is on doing the basics really well and helping each individual reach their potential.

We’re proud to coach athletes across many local schools, including Middletown North and South, Raritan, Holmdel, Keyport, Red Bank Regional, Mater Dei, St. John Vianney, CBA, Trinity Hall, and more.

About Coach Gino

This camp is led by Coach Gino Salveo , co-owner and Head Coach at Salus, with close to 30 years of experience in the fitness industry, Gino has worked with athletes of all ages and levels—from beginners to competitive weightlifters and CrossFit athletes. Gino is a:

CrossFit Level 2 Trainer , accredited by the ANSI National Accreditation Board (ANAB) , the only U.S. body recognized by the International Organization for Standardization (ISO). This ensures the CrossFit Certified Trainer (CCFT) meets strict, internationally recognized professional standards.
USA Weightlifting Advanced Performance Coach (Level 2 Certified)
Masters National Weightlifting Gold and Silver Medalist

Originally from New York, Gino’s love for sport started early—playing basketball and baseball as a teen, before shifting his focus to fitness and competitive cycling. He raced BMX, transitioned to mountain biking, and went on to compete in downhill racing and bike trials.

Gino is known for prioritizing virtuosity—doing the common, uncommonly well —a philosophy that guides all training at Salus.

Camp Breakdown:

Week 1 (July 7, 9, 11): Foundation + Strength & Conditioning
Week 2 (July 14, 16, 18): Power Development + Conditioning
Week 3 (July 21, 23, 25): USAW Combine Week + Conditioning

While the camp has a strength-focused foundation , we also personalize certain exercises and drills based on your teen’s sport. This ensures they’re not only building general athleticism but also supporting their unique movement patterns and demands. Whether your teen plays football, soccer, baseball, cheer, track, dance, field hockey, or anything in between—this camp will give them the tools to move better, feel stronger, and gain confidence.

Can’t Make the Camp?

We get it—summer schedules are busy. If your teen can’t attend all three weeks, we offer weekly sign-up options ($90/week).

And if they can’t make it at all—we’ve still got you covered:

Join our Teens Classes during the week!
Tuesdays & Thursdays at 4:30 PM | Saturdays at 10:30 AM
Drop-ins welcome at www.salusnj.com/drop-ins

We also offer private training sessions for one-on-one or sport-specific work—just reach out to schedule.

�� Questions? Call us at 732-800-1269 or email info@salusnj.com
�� Register today at the links below — spots are limited!

“I Want to Beat You in the Workout”: Meet Brandon, Our June Athlete of the Month at CrossFit Salus

Wed, 04 Jun 2025 15:24:19 GMT

ATHLETE OF THE MONTH: BRANDON – JUNE 2025

At CrossFit Salus, we’re proud to have a community filled with athletes who push themselves—and each other—to be better every day. Brandon is one of those athletes. He brings drive, humility, and consistency to every class. Whether he’s battling it out on the whiteboard or dialing in technique during open gym, Brandon leads by example.

“Brandon shows up and puts in the work, plain and simple. He’s consistent, competitive, and never backs down from a challenge. We’re often head-to-head in workouts— love the push he brings to the floor!” ~Coach Angela

“Oh man, Brandon is such a pleasure to coach and train with. As good of an athlete as he is, he’s always open to cues and corrections to be better. He’s the guy other athletes try to pace with, which makes them better. Not to mention his humbleness—and how cute he and Lori are!” ~Coach Scott

“Brandon came in pretty versed with all the advanced moves in CrossFit. But he remains humble and coachable. From giving him a few tips in the snatch to encouraging him to hit those strength goals, Brandon continues to improve, hitting new PRs pretty often.” ~Coach Gino

"Brandon is consistently punctual and prepared for each class. His work ethic and effort during each and every WOD is second to none. He sets the bar (for me and many others who check “what did Brandon do in this WOD”). And he sang in an a cappella group in college… If he starts singing in perfect pitch during a WOD, I’d not be surprised. ��Thanks for representing the best parts of the Salus family Brandon." ~Coach Marc

Here’s what Brandon had to say:

1. When and why did you start at Salus?

I originally dropped into several gyms in the area once we decided where we would look for a house, including Salus. After having a tough workout where I tried to beat Bill (I did not beat him), yet was loudly cheered on by Scott all the while, I decided Salus was the best out of all the other gyms I tried, and a great place to continue my fitness journey.

Turns out we bought a house less than 10 minutes away, so it was a perfect blend of quality and distance! Now I have no excuse.

2. How has your performance changed since you started at Salus?

While at the beginning of my Salus time I had residual gymnastic ability, my lifts were just…ok. Over this past year, I have PR’d all my lifts and packed on some muscle. I also finally got the 300lb squat…a PR that I toiled and failed over and over again. I ain’t done yet. Just wait!

3. Are there exercises you can do now that you couldn’t do before?

I can finally string chest-to-bar pull-ups together, which in the past have depended upon the alignment of the planets, the direction the wind was blowing, what I ate for lunch that day…

4. How has your body physically changed since you started?

I’ve added a bit of muscle, which has helped me stabilize some of these heavier lifts, and feel more comfortable doing really difficult movements like overhead squats. I’ve never felt stronger! But I can be stronger.

5. How has Salus changed you in other ways?

It’s motivated me to continue to care about fitness and stay competitive on our gym’s leaderboard. Therefore, I usually eat in service of my performance and have made sure to take care of my body so it’s ready to throw down. I like it so much I even signed up for open gym, which has really helped fill a few of the gaps in my game. I still can’t slide down the rope quickly, though.

6. How do you describe Salus to your friends?

I don’t need to describe Salus to friends. They can see the results ��

7. What keeps you motivated to continue? What's your "why"?

I want to beat you in the workout.

I also like staying healthy and looking fit! But definitely the race aspect of it is so invigorating.

8. Favorite lift or WOD?

I love squat snatches! I’ve got a lot to learn, but they are so fun.

9. What advice would you give to a newbie just joining Salus?

I would tell them to make sure their wallet is ready for all the CrossFit gear they are going to want to buy. Grips, shoes, belts, tape, shorts…

10. What is your next goal to accomplish?

My life goal is to eventually snatch 185! Next milestone is 175. Brick by brick, baby.

11. If you could design your own WOD, what would it look like?

4 rounds for time:

6 bar muscle-ups

100 double unders

3 squat snatches (135)

50-foot handstand walk

After the 4th round, finish with a 50-foot overhead walking lunge to the finish line (2 50lb dumbbells)

I like variety!

12. Favorite thing to do for fun?

I love going crabbing—I go every year over in the Navesink! Anything on the water is my favorite.

13. Favorite healthy dish...and favorite "splurge" meal?

Healthy dish: Chicken Tikka Masala (I hope it’s healthy lol)

Splurge: Korean BBQ ��

14. If you could be an animal what would you be and why?

I would be a bird so I could fly!

15. Favorite motivational quote?

“There are things you can’t fight: Acts of God…you see a hurricane, you have to get out of the way. But when you’re in a Jaeger, suddenly, you can fight the hurricane. And you can win.”

– Pacific Rim, 2013

16. Interesting fact not many people know about you:

I did acapella in college, and musical theater in high school! So 0 sports.

I also skipped leg day every week before I found CrossFit. I’m payin’ for it now.

Congrats, Brandon! We’re proud to have you as part of the CrossFit Salus community in Middletown, NJ—and we can’t wait to see what you’ll crush next. like hitting that 185 snatch. ��

Fit Over 60: A Fitness Program for Strength, Longevity, and Confidence

Thu, 22 May 2025 17:08:53 GMT

Fit Over 60 is a fitness class for ages 60+

begins In june

At Salus in Middletown, NJ, we believe fitness doesn’t have an age limit. That’s why we’re proud to introduce our new Fit Over 60 program—a small-group training experience designed specifically for adults over 60 who want to stay strong, move better, and live well.

Whether you’re chasing after grandchildren, traveling, gardening, or simply looking to feel more confident and steady on your feet, this program supports your goals for wellness and longevity .

Why Fitness for adults Matters

Maintaining an active lifestyle as we age is one of the most important investments we can make in our long-term health. Fitness for older adults is about more than just “working out”—it’s about maintaining independence, preventing injuries, reducing the risk of chronic disease, and enjoying a higher quality of life.

For many, the motivation is clear: staying strong so you can continue doing what you love, whether that’s hiking, dancing, or playing with your grandchildren.

But fitness for seniors looks different than a traditional gym workout. It requires personalized coaching, thoughtful progressions, and a focus on functional strength, balance, and mobility—all of which are central to the Fit Over 60 program.

What’s Included in the Fit Over 60 Program

This 3-month program includes:

Small group fitness training three times per week
Classes are scheduled Monday, Wednesday, and Friday at 12PM
Supportive, personalized coaching in a fun, encouraging environment
Monthly supply of YOLKED , a science-backed supplement for muscle recovery and strength
Optional nutrition coaching to support healthy habits and long-term wellness

The cost is $450 total for the entire three-month session. The program begins in June at Salus in Middletown, NJ .

Our small group format means every participant gets the attention and guidance they need—without the overwhelm of a large class or the isolation of working out alone.

Real Benefits for Real Life

As we age, our bodies naturally begin to lose muscle mass, a process called sarcopenia. But with consistent strength training and proper nutrition, we can slow or even reverse that process.

The benefits of participating in a structured fitness program for seniors include:

Increased strength and stamina
Improved balance and coordination (reducing fall risk)
Better posture and joint health
Boosted mood, energy, and cognitive function
Enhanced ability to keep up with grandchildren and daily activities

In short, this program is about helping you stay strong for life—not just for the gym . It's your Fountain of Youth.

How YOLKED Supports Muscle Health in Older Adults

Every participant in Fit Over 60 receives a monthly supply of YOLKED , a clinically studied supplement made from fertilized egg yolk powder (Fortetropin®).

YOLKED is designed to support muscle protein synthesis, recovery, and strength without added stimulants or synthetic ingredients. This is especially important for adults over 60, when recovery from workouts can take longer and muscle breakdown happens more rapidly.

By incorporating YOLKED as part of this program, we’re giving our participants a unique nutritional edge—helping them get the most out of every training session and promoting long-term muscle health.

Who Should Join Fit Over 60?

This program is ideal for adults age 60 and older who:

Want to feel stronger, more mobile, and confident
May be intimidated by traditional gym settings
Are looking for expert guidance and accountability
Want to invest in their long-term health and wellness
Are motivated to keep up with grandchildren, travel, and daily activities

Whether you’re a beginner or returning to fitness after a break, Fit Over 60 is built for you.

Reserve Your Spot Today

Space is limited to ensure a personalized experience. If you or someone you know could benefit from this program, don’t wait.

Contact us at info@salusnj.com or call 732-800-1269 to learn more and sign up.

At Salus, we believe that strength, vitality, and wellness are possible at every stage of life. Join us—and start building a stronger future today.

Fueled by Community - Meet Hazza, April Athlete of the Month

Wed, 16 Apr 2025 19:18:59 GMT

April Athlete of the Month: HAZZA

If you've ever shared a class with Hazza, you’ve probably seen him sprint into every workout with a smile, chat with everyone like he’s known them forever, and finish strong—cheering on whoever’s still grinding through reps. That’s exactly why we’re proud to feature Hazza as our April Athlete of the Month.

"Hazza will take input for anything, and always works hard to get better, lift heavier, and go faster. He comes into class with a very positive attitude, and is really friendly and supportive of everyone else in class. He is great to work with, and keeps getting better!" ~Coach Lisa

“ I’ve never personally coached Hazza, but I’ve had the chance to WOD alongside him—and even share a barbell. His energy is contagious! He brings such a positive, uplifting vibe to every class and makes everyone around him feel welcome. We’re lucky to have him in the Salus community. ” ~Angela, Co-Owner of Salus

" Hazza is a kind gentleman and always comes prepared to give his best effort no matter the wod. It’s a pleasure to be a part of his fitness and health journey. Keep workin’ hard Hazza! " ~Coach Marc

" Hazza is a fun guy to work with! he asks questions when doesn’t understand the WOD fully & is always open for coaching and getting better! He makes classes fun and works hard ." ~Coach Camilla

From day one, Hazza brought good vibes and grit to the Salus community. He shows up consistently, supports others, and stays humble in the process—even as he knocks down new skills and goals like chest-to-bar pullups and long-distance running.

But what really stands out? His genuine love for the community and his contagious energy. Let’s get to know him a little better…

1. When and why did you start at Salus?

I used to do CrossFit back in the UAE, and when I moved to the U.S. for school, I asked around for a good gym. A lot of people recommended Salus, so I gave it a try about two years ago and I loved the vibe.

2. How has your performance changed since you started at Salus?

My stamina has definitely improved.I can run longer distances now without getting tired like before. I also lost some weight and feel more energized overall.

3. Are there exercises you can do now that you couldn’t do before?

Yes! I couldn’t do single-unders at all before, but now they feel easy. I also finally got my chest-to-bar , which used to feel impossible.

4. How has your body physically changed since you started?

I’ve dropped some weight and feel leaner and more fit overall.

5. How has Salus changed you in other ways?

The positive energy at Salus helped me push myself more—not just in workouts, but also in my daily routine. I feel more active and motivated in general.

6. How do you describe Salus to your friends?

It’s a super welcoming place with really positive and supportive people. The classes are fun, and everyone pushes each other in a good way.

7. What keeps you motivated to continue? What's your "why"?

Honestly, the people. Every class is full of good vibes and positive energy. It’s like a community. everyone’s cheering each other on, and it makes working out so much more fun.

8. Favorite lift or WOD?

I really enjoy cardio workouts the most! The recent classes have been so fun and full of energy.

9. What advice would you give to a newbie just joining Salus?

Don’t be afraid to start slow. Just show up, stay consistent, and enjoy the process. The community will lift you up!

10. What is your next goal to accomplish?

I’m working on getting my double-unders down. It’s a challenge, but I’m getting closer.

11. If you could design your own WOD, what would it look like?

Definitely something cardio-heavy with a mix of running, box jumps, and maybe some rowing fast and fun!

12. Favorite thing to do for fun?

I love going out for walks. It helps me clear my mind and recharge.

13. Favorite healthy dish....and favorite "splurge" meal?

I don’t really have a specific healthy meal, but I like steak. For a splurge, I love grabbing burgers with my friends.

14. If you could be a superhero who would you be and why?

Maybe someone like Spider-Man,strong, fast, and always helping people. Plus, he’s social like me!

15. Favorite inspirational quote?

“Just keep showing up.” It reminds me that progress comes from consistency, not perfection.

16. Interesting fact not many people know about you.

I’m a really social person and love talking to people , even strangers! But sometimes I struggle a bit with English since it’s not my first language. Still, I try my best and keep improving every day.

Hazza, we’re grateful you found your way to Salus. Your positivity, consistency, and love for the community inspire us all. Keep showing up—and we’ll keep cheering you on!

How Jackie Kanc Found Her Groove at Salus

Thu, 20 Mar 2025 09:23:06 GMT

March Athlete of the Month: Meet jackie

From “ What am I doing here? ” to Athlete of the Month

Jackie Kanc’s journey is all about showing up, finding strength, and embracing the process.

When Jackie first stepped into Salus nearly two years ago, she wasn’t so sure about this whole CrossFit thing. Her first class was big, the workout was complex, and she remembers thinking, " My friends have lost their minds ." But like any challenge she’s taken on, Jackie stuck with it—and now, she’s not just stronger physically but also mentally, gaining confidence and pushing past limits she once thought were impossible.

As our March Athlete of the Month, Jackie represents what we love most about our community: resilience, growth, and a great sense of humor. She’s put in the work, tackled weaknesses, and learned to celebrate small wins along the way. From mastering movements she never thought she’d do to using CrossFit as a tool to stay active and independent as she gets older, Jackie’s journey is one of determination, balance, and some seriously strong squats (just don’t talk to her about overhead squats).

Her transformation isn’t just about lifting heavier weights or hitting new PRs—it’s about the mindset shift. Learning that progress takes time, skills require patience, and perfection isn’t necessary to succeed. Plus, if you’ve ever been lucky enough to taste one of her famous baked goods, you know she’s just as skilled in the kitchen as she is in the gym.

" Jackie is so much fun to work with — she’s always willing to push herself, and learn new things, and is interested in the why and how we do things. (Either that or she just is the kindest person who lets me explain the whys and hows!). And she is an incredible incredible baker! Bringing in the best cookies and cupcakes to help us celebrate every event, and sometimes just for fun. And bite sized, for those who are keeping to their macros. She is a delight to have in class, and has accomplished so much since she started. " ~Coach Lisa

" Jackie is a great listener and always working to do better, either her form or working on a new movement. never complaints even when I'm tough on her sometimes �� she understands how important is to build overall strength and move well. i love that she counts her reps on Portuguese!!! (her husband is from Portugal). "~ Coach Camilla

" Somehow, Jackie with such a tender and kind soul has found her fire - as it emanates through her efforts in CrossFit - never giving up on any workout. And somehow, she tones down the flame to never burn any of those delicious cupcakes. In other words, it’s a joy and enjoyable to coach and watch her progress in her fitness goals (and to eat her cupcakes). " ~Coach Marc

Let’s dive into Jackie’s journey, motivation, and why she loves being part of the Salus community.

When and why did you start at Salus?

I joined Salus almost two years ago after my previous gym changed their format and pricing. A few friends had already joined Salus and raved about it, so I dropped in for a class. It was a big class, a complex lift, and a WOD with way too many moving parts (for me at the time). I remember thinking, "My friends have lost their minds." But thankfully, I kept showing up, and now I love it.

How has your performance changed since starting?

I feel so much stronger. I’ve learned new movements, corrected imbalances, and worked on weaknesses—all thanks to the excellent coaching staff.

Are there exercises you can do now that you couldn’t before?

So many! I had done some lifts before but only with dumbbells, not barbells. Now, I’ve managed double unders, higher box jumps, wall walks, and I’m working on handstand push-ups.

How has your body changed?

I’ve noticed a difference in muscle tone—and when others started noticing too, I realized it wasn’t just in my head. But the biggest change? Less pain. My sciatica and shoulder pain have improved drastically just by keeping a consistent training schedule.

How has Salus impacted you beyond fitness?

I’ve learned to challenge myself in new ways and manage expectations. At first, I would get frustrated seeing others pick things up faster than I could. But over time, I started listening to the coaches and community and realized that progress takes time. Now, I focus on skills over numbers, small wins over perfection. And honestly? That shift has carried over into all aspects of my life.

(Also, my bloodwork has been great—but I promise it’s not because of my eating habits!)

How do you describe Salus to your friends?

A fun challenge. I actually convinced a coworker to join a Reindeer Games class, and she loved it! She even joined a CrossFit gym near her and wants to drop into Salus when she’s in town.

What keeps you motivated?

Staying active so I can do what I love—playing with my dog, gardening, traveling. I don’t like relying on people to do things for me, so staying strong and independent is important.

Favorite lift or WOD?

Front and back squats. I’ve really worked on my depth and stability, and it’s rewarding to see progress.

(OH squats, though? No thanks. They’re the ugly cousin of the squat family, and I refuse to acknowledge them.)

Advice for a newbie?

Just show up and listen. The coaches and community are incredibly supportive. No one cheers harder for your progress than the people sweating next to you.

What’s your next goal?

Stringing a solid set of double unders

Hitting both hands to the 10” line on wall walks consistently

A strict pull-up

Maybe a 24” box jump (big maybe)

Remembering all the lift names and standards without needing reminders every time ��‍♀️

If you could design your own WOD, what would it include?

Rowing, jump rope, box jumps, and yes—even burpees. Keep it fast-paced and simple. (Oh, and leave the Assault Bike out of it. Hard pass.)

What do you love to do for fun?

Most people know me as "The Cupcake Lady" at the gym, so obviously, I love baking and creating new recipes. I also have a huge vegetable garden, 10+ varieties of peonies, and a native flower garden.

Recently, we bought a camper van, and I’m hoping to start ticking off National Parks and bucket list destinations.

Favorite healthy meal? Favorite splurge?

✅ Healthy: Grilled salmon over a salad or roasted veggies

�� Splurge: Pasta loaded with cheese—fettuccine Alfredo is my ultimate comfort food.

If you could be a superhero or animal, who would you be?

I’d be my dog—because no one has a better life than the Kanc-Teixeira pets.

Favorite inspirational quote?

"Start where you are. Use what you have. Do what you can." – Arthur Ashe

One interesting fact not many people know about you?

I’m doing a 52-week baking challenge—a different recipe each week, based on a theme or prompt. My goal is to get creative and try new things. Last week’s challenge was "floral," so I made Persian love cake-inspired cookies with rose water, cardamom, almond flour, rose petals, and crushed pistachios.

(Shoutout to my coworkers and the 5:30/6:30 classes for being my R&D team!)

Jackie, We Appreciate You!

Jackie’s journey is proof that strength isn’t just about lifting heavier—it’s about showing up, embracing the process, and finding joy in the challenge. Whether she’s pushing herself in the gym, perfecting her baking skills, or planning her next big trip, she approaches it with determination, humor, and a love for learning.

We’re proud to have her as part of the Salus family. Next time you're at the box, be sure to give Jackie a shoutout! �� #AthleteOfTheMonth #SalusStronger

The Ultimate Protein Cookie – Easy, Delicious, & Macro-Friendly!

Wed, 19 Mar 2025 21:12:57 GMT

Your New Favorite Protein Cookie!

If you’re looking for a quick, easy, and delicious way to hit your protein goals without sacrificing flavor, this Protein Cookie recipe is for you! ��

Perfect for on-the-go snacks, pre/post-workout fuel, or just satisfying that sweet tooth, these cookies are:

✔️ High in protein (9g per cookie!)

✔️ Easy to make—no baking required

✔️ Customizable—swap out nut butters, add cinnamon, or mix in your favorite flavors

�� Ingredients (Makes 10 Cookies):

✔️ 90g oats

✔️ 124g (4 scoops) Ka’Chava Superfood (message me at nutrition@salusnj.com to get $15 off!)

✔️ 50g banana (about ½ a banana)

✔️ 1 tbsp dark chocolate morsels

✔️ 2 scoops unflavored collagen ( my fav )

✔️ 30g cashew butter

✔️ 15g chia seeds

�� Macros per cookie:

127 cals | 15g carbs | 5g fat | 9g protein

(That’s 43% carbs | 31% fat | 26% protein)

�� How to Make It:

1️⃣ Blend the oats into a fine flour.

2️⃣ Mix all ingredients in a bowl.

3️⃣ Add water slowly until you get a crumbly texture (it should look dry!).

4️⃣ Get your hands messy! Mash everything into one big ball.

5️⃣ Weigh the total ball, then divide by 10 to make evenly sized cookies.

6️⃣ Store in the fridge for a grab-and-go protein boost.

�� PRO TIP:

When you’re ready to eat, flatten a cookie and pop it in the air fryer for 6 minutes for a warm, gooey protein-packed treat!

Why You’ll Love These Cookies:

✔️ No-bake (unless you air fry it for extra goodness!)

✔️ Loaded with protein, fiber, and healthy fats

✔️ Perfect for meal prep & busy days

✔️ Easily customizable—swap nut butters or add mix-ins!

These have quickly become one of my favorite high-protein snacks—and I know you’ll love them too! Try them out and let me know what you think.

Why You Should Compete in the CrossFit Open

Sun, 23 Feb 2025 07:12:00 GMT

The CrossFit Open is upon us…

If you’re new to CrossFit, don’t just tune out and assume that it’s only for the firebreathing CrossFit athletes. We know it might seem intimidating, but that’s why we’re here to support you and help you be the best version of yourself!

Here are just a few reasons why YOU (yes, you!) should compete in the CrossFit Open:

When you find yourself in a real competition, you’re instantly motivated to learn everything you can, as fast as you can.

Which is reason #1 to sign up for the CrossFit Games Open. When you sign up for a competition, your motivation level to learn suddenly increases 100%. Suddenly, you might pay closer attention in class, you might go watch some videos online, you have that burning desire to become a better version of you.

Competition can bring out your best.

Every time you hit one of your PR’s (personal records), it lifts you up for an entire day. And others share your excitement – from the fist bumps and celebration from other members to the amazement of friends and family. Personal bests are a community celebration.

Whether you come first, middle or last everyone is there to support you.

You are capable of more than you think.

When you sign up for the CrossFit Games, you’re bound to find out just exactly how much more you can accomplish before the clock runs out. And if you’re still worried about some advanced moves, like the muscle up…put those fears away.

The CrossFit Games Open also offers modified divisions, so everyone can compete!

You’ll meet someone who inspires you and you will inspire others.

You just never know who is paying attention to what you do. But when you sign up to compete, you are showing everyone you aren’t afraid…and might encourage them to do the same.

The community-effect these three Saturdays is like nothing you've experienced before. The excitement, the energy, the decorations! You DO NOT want to miss this.

You WILL kick butt.

If you’re new to CrossFit then we ESPECIALLY encourage you to sign up for the CrossFit Games Open. This competition will give you a baseline of your current capabilities. Then a year from then you can look back at your results and see how much you’ve improved.

And if you’ve been doing CrossFit for a while, then this will give you a great opportunity to test yourself. There’s absolutely no downside to competing, and you just might surprise yourself.

Here’s brief rundown on how the CrossFit Open works:

Each week (for three weeks), a new workout will be released.
We will complete the workouts together on Saturday mornings.
When you arrive, head to the lobby to sign up for a heat to compete AND to judge a fellow athlete. (You don’t have to be an official judge, but you do need to review the movement standards beforehand.)
Warm-ups will be written in Wodify – complete them on your own before your heat.
We need to wrap up by 10:30 AM for the PreTeens & Teens classes, so be ready to move efficiently.
You must enter your score on both: Wodify AND games.crossfit.com (by Monday at 5pm)

Not signed up yet? It’s not too late! Join the fun here: CrossFit Open Registration

Get fired up! Get and give support from members while they compete and strive for their best.

Want more health and fitness tips? Check out our recent posts:

Leigh February Athlete of the Month

Wed, 19 Feb 2025 10:44:20 GMT

At CrossFit Salus, we love celebrating the dedication and progress of our athletes, and this month, we're excited to highlight Leigh as our Athlete of the Month for February!

Since joining Salus, Leigh has not only gained muscle but has also experienced a life-changing improvement in her breathing. Having battled severe asthma since birth, she spent much of her early life feeling limited by it. Now, she can complete workouts without needing her inhaler, a milestone she never thought possible. Even her doctor has noticed the difference, with improved breathing test numbers proving just how much stronger and healthier she has become.

Leigh embodies what it means to show up, put in the work, and trust the process. She takes coaching cues with an open mind, stays patient, and consistently pushes herself to improve. Her journey at Salus has been one of impressive growth, and her presence in the community is something we all appreciate.

But don’t just take our word for it—here’s what our coaches have to say about Leigh:

�� Coach Gino: "Leigh always responds to cues with an ‘OK, I will give it a try,’ and she will ask for feedback. She is patient and stays focused on being consistent. It's a pleasure seeing her progress over time, and I always appreciate that she laughs at my dad/coach jokes!"

�� Coach Melissa: "I don’t get to coach Leigh that often, but as a fellow community member, I love having her in class. She is consistently showing up, and her improvement over the last year has been impressive!"

�� Coach Marc: "Leigh is always ever-focused in her efforts, and it shows in her continued improvement in so many areas of her workouts—especially her ability to get below parallel more consistently. She is definitely the glue on Friday nights at the box too. A pleasure to be around, and of course, she has the coolest hair (colors)!"

�� Coach Scott: "I haven’t coached Leigh in a while, but I have seen much improvement in so many areas, especially all of her squat movements. I’ve seen her confidence grow as she accepts cues gracefully… and yes, Marc, a pleasure to be around and real cool hair!"

It’s clear that Leigh is not only crushing it in the gym but also inspiring those around her with her positive attitude and determination. Now, let’s dive into her journey in her own words.

Meet Leigh: Her Journey at Salus

When and why did you start at Salus?

I started Salus in June 2023. My previous gym went through a "rebranding," and the prices got too high for too little service. Brianna was the first in our group to recommend Salus, and I trust her!

How has your performance changed since you started at Salus?

My performance has changed in two big ways. First, my strength—I had never worked with barbells before, and now I see my numbers steadily going up each month! Second, my lung capacity—when I first started, I could barely get through a WOD, but now I can keep going.

Are there exercises you can do now that you couldn’t do before?

Overhead squats, push presses, and snatches. I had never done them before, but now I feel my form improving and have the confidence to tackle them.

How has your body physically changed since you started?

I definitely have more muscle than before, but more importantly, I can breathe better. I’ve had severe asthma since birth, and I was sick much of my early life. Being able to complete a workout without stopping for my inhaler is huge for me. Even my doctor has noticed an improvement—my breathing test numbers are better!

How has Salus changed you in other ways?

Besides the incredible impact on my asthma, Salus helps with my stress management. For that hour, I can’t think about anything else—it gives me a much-needed break from overthinking.

How do you describe Salus to your friends?

I tell them it’s crazy but the most fun! It’s tough, but everyone is so supportive and encouraging that I keep coming back. If I can do it, so can they!

What keeps you motivated to continue? What's your "why"?

As a kid, I couldn’t do anything athletic because of my asthma. Now, I’m finally doing things I never thought I could. I never want to go back to being unable to work out. The Salus community keeps me pushing forward.

Favorite lift or WOD?

I love deadlifts and bench presses!

What advice would you give to a newbie just joining Salus?

Just show up! Be patient and focus on yourself—it takes time, but it’s worth it.

What is your next goal to accomplish?

A strict pull-up!

If you could design your own WOD, what would it look like?

Deadlifts, jump rope, and Devil’s presses.

Favorite thing to do for fun?

I love hiking and anything creative—knitting, sewing, drawing, you name it!

Favorite healthy dish.... and favorite "splurge" meal?

Healthy : Sushi ��

Splurge : Fried chicken ��

If you could be a superhero, who would you be and why?

More of an antihero—I’d love to have Poison Ivy’s powers so I could fix and help the environment (just not the part where she makes people love her, lol).

Favorite motivational quote?

"The most effective way to do it, is to do it." – Amelia Earhart

Interesting fact not many people know about you?

I make stuffed animals for a living! I love creating things—knitting, sewing, drawing—you name it!

Check it out: Olli's Blankie LLC

https://www.ollisblankie.com

Salus is Bringing the Heat to Wodapalooza!

Mon, 20 Jan 2025 10:55:48 GMT

Salus Rocks Miami

It’s go time! Our Salus crew is headed to Miami to throw down at Wodapalooza 2025, one of the biggest (and brightest) stages in CrossFit.

Here’s who’s repping Salus:

Angela competing as an Individual Masters (45-49).
Alicia, Melissa, and Erin as a Masters Open Team: “Salus Rocks Miami”.

Coach Lisa will be onsite at Wodapalooza, playing a vital role as one of the coordinators for judges and athletes, ensuring the event runs smoothly behind the scenes. And Coach Gino, our leader and unwavering support, will be there to help us hold it all together and cheer us on every step of the way. Adding to the excitement, some of our amazing Salus members—Max & Joshy Salveo, Sue & the Mulvaney crew, G-Unit, and John Savage—will be there to bring the energy and show their support!

This is more than just 3 day competition with 6 grueling workouts—it’s months of grit, sacrifice, and sweat (maybe some tears) coming to life on the floor annndd sand. And we couldn’t be prouder to represent Salus.

Get the schedule : download the Wodapalooza app

Catch it live : Loud and Live YouTube channel @loudandlivesports

Follow the leaderboard : https://competitioncorner.net/events/15169

Angela's leaderboard: https://competitioncorner.net/ff/15169/results#female_96455
Salus Rocks Miami leaderboard: https://competitioncorner.net/ff/15169/results#team_96490

Angela's Schedule & Individual Masters (45-49) Workouts :

Friday, Jan 24 10:06am at the Sandbox

Cuban Press

For Time (11 min cap)

15 C2B Pull-ups

25 Burpees OT Blocks

40 DB Bench Press

25 Burpees OT Blocks

15 C2B Pull-ups

(50, 35lb)

Friday, Jan 24 2:50pm TYR Arena

Cortadito 2.0

For Time

30-20-10

Wallballs (25, 16lb)

Hang Power Snatch (75, 55lb)

Right into…

15-10-5 Thrusters (125, 85lb)

9-7-5 RMU

Saturday, Jan 25 10:06am at the Sandbox

The Ocean Drive Drag Race

For Time (11 min cap)

18/15 Cal Row

18 T2B

Sled Drag

1min Rest

15/12 Cal Row

15 T2B

Sled Drag

1min Rest

12/9 Cal Row

12 T2B

Sled Drag

Sled Weights

Rd 1 – Light

Rd 2 – Medium

Rd 3 – Heavy

Saturday, Jan 25 3:48pm TYR Arena

High Stakes, Tight Ropes

For Time (15 min cap)

45 VELITES Heavy Double Unders

60ft Handstand Walk

15 Handstand PU

Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge

6/4 Rope Climbs

Each arm: 9 Single Arm Dumbbell Snatch + 9m Single Arm Overhead Dumbbell Lunge

15 Handstand Push Ups

60ft Handstand Walk

45 VELITES Heavy Double Unders

DB – (70, 50lb)

Sunday, Jan 26 8:48am Sandbox

Two Rounds Too Many

2 Rounds For Time

50/40 Cal Bike

1000m Run

150 Box Step or Jump Overs (20in Across)

Sunday, Jan 26 2:50pm Dymatize Lifting Stage

Worth The Weight

For Max Load

3 Attempts – 1RM Clean + Hang Clean
This is a max load workout with a 9 min cap.

Athletes will have three 30-second lifting windows to complete an unbroken complex of 1 clean and 1 hang clean.

Erin, Melissa, Alicia Schedule & Masters Open Team Workouts :

Friday, Jan 24 8:00am TYR Arena

Worm Up, Hands Down

15 Worm Clean & Jerks

20/15 Cal Echo Bike Each (All 3 at same time)

Relay 2x15m Bear Crawls

20/15 Cal Echo Bike Each (All 3 at same time)

15 Worm Clean & Jerks

Friday, Jan 24 10:38am Dymatize Lifting Stage

Overhead Squad

For Time

30 Overhead Squats (135, 95lb)

20 Overhead Squats (155, 105lb)

10 Overhead Squats (175, 115lb)

Saturday, Jan 25 8:00am TYR Arena

Race to the Top

For Time – 1-10

Rope Climbs – 12ft

BJO (All 3, alternating) (24, 20in)

Cleans (185, 125lb)

Saturday, Jan 25 1:40pm Sandbox

Block Party

3 Rounds For Time

Team Block Carry & Sled Drag

21 Pull-ups (Ath 1 – 9 | Ath 2 – 7 | Ath 3 – 5)

Team Block Carry & Sled Drag

21 Synchro Burpees

Sunday, Jan 25 8:00am TYR Arena

The Trio Triplet

150 Ping-pong Wallballs (20, 14lb)

50 T2B (1 athlete works – 1 hangs)

120ft Worm Lunge

Sunday, Jan 25 12:50 Sandbox

3334
Min rounds – 3-3-3-4

Buy-in each round:

At same time- 75 VELITES Heavy Singles | 500m/400m Assault Row | 400m Assault Run

With remaining time complete:

50 Synchro SA DB Thrusters

35 Synchro SA DB Snatches

20 Synchro SA Devil Press + Thruster

(40, 25lb)

MORE About Wodapalooza

Wodapalooza is one of the biggest CrossFit competitions in the world (deemed: The World’s Premier Functional Fitness Festival), drawing athletes from across the globe to Miami Beach, Florida. What makes this event special? It’s more than just a competition—it’s a celebration of the fitness community, showcasing grit, determination, and athletic excellence.

To step onto the competition floor in Miami , all athletes navigated a rigorous qualifying process through the TYR WZA Online Challenge and Qualifier (OCQ) in October. During this phase, competitors completed demanding workouts designed to push their strength, endurance, and strategy to the limit. Angela qualified through this intense process and will compete as an Individual Masters (44-50).

For rockstar teams like Alicia, Melissa, and Erin, Open Registration offered another shot to showcase their hard work and teamwork. After crushing all the OCQ workouts, they earned their spot in the highly competitive Open Division. Together, “Salus Rocks Miami” is ready to make waves on the team stage.

They've all been training intensely, pouring countless hours of effort into preparing for this moment. Now, it’s time to bring the heat, represent Salus, and give it everything we’ve got.

Let’s do this, Salus! Miami, here we come!

Recommitting to Fitness Goals: Joe Coughlan Athlete of the Month

Wed, 08 Jan 2025 16:03:21 GMT

At Salus, we’re all about celebrating the incredible people who make our community so special. This month, we’re excited to shine a spotlight on Joe, our January Athlete of the Month! Joe’s journey at Salus is one of resilience, hard work, and growth. Since recommitting to his fitness journey in June 2024, Joe has made impressive strides in his health and fitness.

" I couldn’t be more proud of Joe and his progress. When he arrived at Salus, you could see he was staying in his wheelhouse, choosing to scale workouts so they were at his comfort level. Every so often, I’d show him a new option to increase his workout intensity and while he wasn’t always ready, he remained open minded to at least trying. His diligence has paid off. Lately, I see him trying a heavier weight, a new gymnastics movement, or pushing himself with things like box jumps or running. As a coach, the reward hasn’t been only in seeing improved results from him on the leaderboard. It’s the confidence I see he’s developed. That’s a huge win." ~Coach Erin

" Erin pretty much covered it all. Joe is very open to corrections and he’s steadily improving

He is the prime example of placing technique 1st, consistency 2nd and then intensity. Joe is also a real nice guy and easy to get along with. " ~Coach Scott

" Joe has done CrossFit for a while in the past, then life changed but he has made a great come back. The best part is he focused on discipline, consistency and not comparing him self to the past. As a result he's making progress he's happy with and I'm very proud and happy for him too. " ~Owner/Coach Gino

Joseph Coughlan Athlete of the Month January 2025

1. When and why did you start CrossFit?

"I started Salus in 2017, on and off, but have been going consistently since June of 2024."

Joe’s story is a reminder that fitness is not always a straight path. Life can pull you in different directions, but what matters most is finding your way back and recommitting to yourself—and that’s exactly what Joe did.

2. How has your performance changed since you started CrossFit?

"I’ve lost weight and gained strength and mobility."

Seeing Joe’s transformation has been inspiring. He’s not just shedding pounds—he’s building strength and accomplishing exercises that help him thrive in everyday life.

3. Are there exercises you can do at the gym now that you couldn’t do before?

"I’ve learned and performed better at all the barbell movements."

Mastering barbell movements is no small feat, and Joe’s progress here shows his dedication to learning and improving even if something is new or intimidating.

4. How has your body physically changed since you started?

"I’ve lost weight and gained muscle."

Joe’s physical changes reflect the hard work he’s put in. It’s not just about aesthetics—it’s about feeling stronger and more capable every day.

5. How has CrossFit Changed you in Other Ways?

"I definitely am more mindful of my diet and health since joining Salus. Doing physical work has gotten much easier—yard work, construction jobs. I’m able to move better with strength and confidence."

This is the kind of life-changing impact we love to see. Joe’s fitness journey isn’t just about what he can do in the gym—it’s about how it translates to real-life benefits. From tough yard work to construction projects, he’s moving with purpose and confidence.

6. How do you describe CrossFit to your friends?

"It’s a positive environment. The hardest part is showing up. Once you get there, the coaches motivate you and help you scale your workouts to your ability."

Joe perfectly captures what makes Salus special: a supportive, encouraging environment where showing up is the hardest part. Once you’re here, we’ve got your back.

7. What keeps you motivated to continue coming to the gym?

"I feel so much better than before I started, and I want to keep that feeling going."

There’s nothing like the feeling of progress. Joe’s journey reminds us all that the effort is worth it when you feel this good—physically and mentally.

8. Favorite lift or WOD?

"Heavy cleans are my favorite lift. I like WODs with descending sets, like 21-15-9. I even make up WODs at home—21-15-9 of cal row, push-ups, burpees, kettlebell swings, etc."

9. What advice would you give to a newbie just joining CrossFit Salus in Middletown, NJ?

"Take your time, listen to your body and coaches. Don’t try and do skilled movements at a high weight. Stay consistent and do what is sustainable."

Joe’s advice is pure gold. It’s a marathon, not a sprint, and his words are a great reminder to pace yourself and trust the process.

10. What is your next goal at the gym to accomplish?

"To get one unassisted pull-up."

Joe’s goal is simple but powerful. Achieving that unassisted pull-up will be a testament to his hard work and perseverance. Put it on the goal board, we can’t wait to celebrate with him when he gets there!

11. If you could design your own Workout, what would it look like?

21-15-9 of:

Heavy deadlifts

Cal row

Burpees

12. Favorite thing to do for fun?

"Spending time with friends and family. My hobby is remote-control car racing."

13. Favorite healthy dish….and favorite splurge?

"Healthy dish: Roasted chicken, sweet potato, and asparagus.

Splurge meal: Spinach calzone from Palumbo’s—it’s so good!"

Joe gets it—balance is the key. Nourish your body, but don’t forget to enjoy life’s little indulgences too!

14. If you could be a superhero who would you be and why?

"Superman, so I could stay strong and keep everyone safe."

15. Favorite motivational quote?

"It’s the space between the notes that makes the music."

Joe’s favorite quote is a beautiful reminder to appreciate the balance and rhythm of life—both in fitness and beyond.

16. Interesting fact not many people know about you.

"I was a firefighter for 22 years."

Wow—what an incredible part of Joe’s story. His 22 years of service as a firefighter show the strength, courage, and dedication that continue to shine in everything he does.

Congratulations, Joe, on being our Athlete of the Month! Your story is a powerful reminder that it’s always the right time to transform your life, and your journey inspires us all. Keep crushing it, Joe! ��

Manuela’s Path to Strength at Salus

Fri, 08 Nov 2024 20:46:51 GMT

Meet Manuela Ramirez, a dedicated CrossFit enthusiast who found her fitness family at Salus in New Jersey. Since joining in August 2022, Manuela has experienced remarkable growth both physically and mentally.

She’s become stronger, mastered challenging moves like handstand push-ups, and adopted a consistent 6 am routine that sets a positive tone for her day. With a passion for squats and a love for Salus' supportive community, she’s achieved more than she imagined possible.

Her story is a testament to the power of consistency, community, and finding joy in fitness.

Here’s what our coaches have to say about working with Manuela, from her drive to improve to her infectious energy in class.

" Manuela always brings good energy to class no matter what time of the day, she’s always pushing herself and working hard. " ~Coach Camilla

"I haven’t coached Manuela in a while but I will say this….she knows where her strengths are and she knows where she needs to improve which is what she’s always doing. As strong as she is she has no ego in the box and is extremely pleasant to be around. " ~Coach Scott

"I’ve had the pleasure of working out alongside Manuela in some of our 6 am classes. She’s not only incredibly strong but also brings a positive, welcoming energy that makes every workout better. We’re so lucky to have her as part of the Salus community. " ~Coach Angela, Owner Salus

" I love having Manuela in class, she is committed to getting a little better everyday by consistently showing up!! She has great form and is so strong! Manuela is also a sweet girl with a big heart and an asset to our community!! " ~Coach Melissa

" Manuela is a lot of fun to coach! She very receptive to coaching cues always gives her very best. She also approaches each day with a positive attitude!" ~Coach Steven

Manuela Ramirez Athlete of the Month November 2024

1. When and why did you start CrossFit?

I started at Salus in August 2022, after trying a couple other places around nothing was good enough to feel comfortable, I was new in New Jersey and looking for a fun CrossFit community. Since the first class at Salus I felt very comfortable and everyone was very supportive.

2. How has your performance changed since you started CrossFit?

My performance has improved in the last couple months specially, I was doing CrossFit on and off for the last 2 years but nothing consistent and in the last couple months Salus made me feel like I want to be at the gym all the time again.

3. Are there exercises you can do now that you couldn’t do before?

HSPU have always been a challenge for me. I can now do Strict HSPU with bands, hopefully without it soon!!

4. How has your body physically changed since you started?

My body looks stronger and fitter than when I started, again consistency is everything.

5. How has CrossFit Changed you in Other Ways?

Salus helps me have a consistent routine, managing the stress from commuting to the city everyday. Since I have been going at 6am it’s like setting the tone for the day and getting to do what I enjoy the most first thing in the morning. It helps me to be motivated through the day and looking forward to the next day’s workout.

6. How do you describe CrossFit to your friends?

An amazing supportive and fun community.

7. What keeps you motivated to continue?

I love having a routine, feeling strong and thinking how amazing my body is to be able to do all of those crazy things we do lol.

8. Favorite lift or WOD?

Everything involving squats. Front squat, Back squat, Clean, Thruster!!

9. What advice would you give to a newbie just joining CrossFit Salus?

Just keep going, keep showing up, and be consistent.

10. What is your next goal to accomplish?

Improving all of my gymnastic movements is always on my list.

11. If you could design your own WOD, what would it look like?

Probably it will have cleans (or any kind of lift) , rower and pull ups.

12. Favorite thing to do for fun?

I love spending time with my family, hiking, traveling, and trying new food!

13. Favorite healthy dish….and favorite splurge?

Favorite healthy dish a good combination of vegetables and steak/salmon and “trash food” as I called tacos

14. If you could be a superhero who would you be and why?

I don’t know much about superheros but probably will be picking someone who can teleport, I would love to be able to be in different places in seconds.

15. Favorite motivational quote?

The one that keeps me getting up for the 6am is “if you don’t do it for yourself, no one is going to do it for you” & “ The only way to do great work is to love what you do” - Steve Jobs

16. Interesting fact not many people know about you.

I'm 27 YO, for some reason everyone thinks I'm older lol

Should You Be Taking Amino Acids?

Wed, 16 Oct 2024 17:24:21 GMT

Here’s What You Need to Know!

If you've ever wondered whether amino acids are right for you, you're not alone. Let’s explore how aminos can fit into your routine, along with some frequently asked questions!

Why Take Amino Acids?

Amino acids are the building blocks of protein and play a crucial role in:

Muscle Recovery: Reduce soreness and speed up repair.
Preventing Muscle Loss: Support muscle mass during calorie deficits or inactivity.
Energy Production: Boost endurance and reduce workout fatigue.
Immune Support: Strengthen your body's defenses under intense training conditions.

Aminos vs. Creatine: What’s the Difference?

Aminos are essential for muscle recovery, energy, and performance. But they’re not the same as creatine—both have unique benefits.

Amino Acids: Focus on recovery, repair, and muscle preservation. They are essential around workouts to reduce soreness and prevent breakdown.
Creatine: Enhances strength, power, and muscle volume by replenishing energy stores (ATP) for short bursts of high-intensity activity. It’s more performance-oriented for heavy lifting and high intensity/short duration workouts (like CrossFit!).

In summary, aminos support endurance and recovery, while creatine focuses on strength and power. Both can complement each other, but they serve different purposes.

Common Questions & Answers:

1. What types of amino acids are there?

Essential Amino Acids (EAAs): Must come from food or supplements.
Branched-Chain Amino Acids (BCAAs): A subset of EAAs—leucine, isoleucine, and valine—great for muscle recovery.

2. Should I take BCAAs or EAAs?
BCAAs are useful for muscle endurance and recovery, but EAAs offer a more comprehensive blend for muscle growth and repair.

3. When should I take amino acids?
Aminos can be taken before, during, or after workouts. They also work well between meals to prevent muscle loss or in the morning for an energy boost.

4. Do I still need aminos if I eat enough protein?
Yes! Aminos are quickly absorbed, which makes them ideal for workouts when your body needs fast support for recovery and repair.

5. Will aminos help with weight loss?
Aminos protect muscle mass during weight loss, helping maintain your metabolism while keeping fatigue at bay.

6. Can I take both amino acids and creatine?
Absolutely! Aminos and creatine work differently, but together they provide a powerful combo for performance and recovery. Creatine boosts your strength output, while aminos ensure your muscles recover and grow effectively.

Ready to Maximize Your Results?

Whether you’re building muscle, recovering faster, or maintaining strength during weight loss, amino acids could be the boost you need.

Not sure where to start? We trust Thorne clinically-validated EAA and BCAA formula that supports your muscles and your love for training. Save 10% and get free shipping at: https://s.thorne.com/5Kvbe

Athlete of the Month: Scott 2.0

Thu, 10 Oct 2024 14:51:46 GMT

Back in 2017, we featured Scott as our Athlete of the Month , celebrating his positive energy, determination, and commitment to becoming the best version of himself. He was (and still is) an incredible athlete who inspires others, always cheers others on, and, oh yeah, frequently wins the Spirit of the Games award. Scott is not only an outstanding athlete but also an amazing coach who lifts up everyone around him with his passion, positivity, and relentless drive.

Since those early days, Scott has faced multiple surgeries, but his unwavering dedication to his health, his growth, and the Salus community has only grown stronger. His journey is one of resilience, and we’re proud to feature him once again—not just as an athlete, but as a coach, a leader, and a true inspiration to us all.

" Ever since I met Scott as a gym owner, he has always had a drive and passion that stood out. He shares his energy and encouragement with everyone, always aiming to lift you up, to lift me up! Scott has a special place in his heart for our box kids and has a special way of connecting with them as a coach and a friend. Even then he has the energy and the COURAGE to endure changes in his life that would stop the average person in their tracks from stepping foot back in the gym again. But no freakin' way is going to go so this far to stop now, it's about the journey! It's an understatement to say Scott is an inspiration to us and to me. He is an example of human potential and true heart. " ~Gino, Head Coach, Co-Owner of Salus

" I’ve known Scott through all of his comebacks at Salus—he’s been with us through thick and thin, and he’s truly family. In fact, he’s known our kids since they were toddlers, and he’s always been a steady, positive presence in the gym...and our life. His resilience, determination, and care for our community inspire me - every single day. We’re so honored to have him as a part of the Salus family. " ~Angela, Co-Owner of Salus

" I’ve always been impressed by Scott as an athlete—his relentless determination is unwavering. I’d bet my mortgage on him bouncing back faster than anyone from any setback. I want to thank Scott for always bringing such positive energy to class, no matter what challenges he might be facing." ~Coach Anthony

" Scott is the embodiment of resiliency. Time and time again, Scott has used obstacles in his training as a chance to build back better. Sure, he can lift 1,000 pounds but I don’t think I can name anyone who has the mental strength he has. The best part is as one of our coaches, he wants nothing more than to share what he has learned about technique and mental toughness with the Salus community. " ~Coach Erin

" Hard to put into words what Scott is to Salus. Scott should be more like Athlete of the year! Besides being a dedicated Coach , and inspiring athlete, he brings amazing energy to the gym and is a friend to everyone who walks thru the doors at Salus. Old and young alike, Scott makes it a point to get to know everyone. He has a positive attitude, is always encouraging and lending support to whomever might need it. He is an integral part of the Salus Community. Before we know it he will be back to crushing workouts & dancing in between sets :) Can’t wait to WOD with you again!! " ~Coach Melissa

" Relentless. Determined. Perseverance. These are words that come to mind when defining Scott as an athlete. He has taken his surgeries and tackled them with grace and patience while strategically returning to his workouts. Just inspiring!" ~Coach Alicia

"Scott is Superman! I’ve never met anyone with such determination to continue bettering themselves in every aspect of life ." ~Coach Steven

" Scott is an inspiration to all of us, especially to me, to not give in to the call of aging—he’s in it 100% to do everything possible to be the best version of himself. What more can he be! " ~Coach Lisa

Here’s Scott’s updated interview, where he reflects on how his journey, his body, and his role in our community have evolved.

Scott 2.0

Scott Brownfeld (scott 2.0) Athlete & COACH of the Month October 2024

1. When and why did you start CrossFit?

I began CrossFitting about 12 years ago but it wasn’t until I came to Salus in Feb. 2015 that I’ve been consistent.

I never really liked lifting weights but I enjoyed high intensity interval training, especially when it was in a class setting where i was guided and motivated. I did boot camp workouts in the 90’s and the Insanity DVDs when they came out but they became boring and monotonous, and my Sunday rec football days were coming to an end so i was looking for “something” and after 1 class I was hooked.

Not to sound too cliche, but I aspire to be the best version of myself possible.

2. How has your performance changed since you started CrossFit?

I'm physically and mentally stronger.

Also my endurance, power & strength all have increased tremendously however my approach today is safety and longevity while trying to achieve the intended stimulus of the WOD.

3. Are there exercises you can do now that you couldn’t do before?

Hell yea!! pull-ups, cleans, connecting toes to bar and a ton more!

4. How has your body physically changed since you started?

Although my weight is about the same i went down a size in pants and i feel I’ve lost some fat and gained some lean muscle mass…I HAVE BOOBS AND TRAPS AND A 2 PACK

5. How has CrossFit Changed you in Other Ways?

CrossFit nourishes my Mind, Body & Soul. The hour in the box is my meditation.

The sense of belonging and being part of the Salus community is so special in and of itself. It has definitely increased my mental grit and perseverance.

For me CrossFit parallels life itself. The ups and downs, triumphs & struggles, acceptance, the desire and commitment to be better, I can go on and on but what i practice in the box carries over to my life.

Lastly I've had 9 surgeries in he past 12 years (8 since being at Salus) and the love and support from the community was so helpful in my healing process.

6. How do you describe CrossFit to your friends?

Constantly varied FUNCTIONAL movements at high intensity.

If done properly it’s not just exercising….its training to become fit, faster, stronger, more powerful and healthier. General physical preparedness (GPP).

For me CrossFit is a way of life and every WOD is done with a purpose.

I try to explain how we try to move the needle from sickness and wellness to fitness and all the beautiful relationships i have because of Salus.

7. What keeps you motivated to continue?

I’m not afraid to die but i am afraid of getting old.

I want to be able to get down on the floor and play with my grandkids…I want to be able to lift them up in the air or do push ups with them on my back. I don’t ever want to be on any medications to correct my health.

The following really resonated with me when i read it:

“ I train for the worst day in my life that i hope will never come so i’m physically and mentally prepared to handle it .”

Ever since i was born 8 weeks prematurely I've always been someone who defies the odds which may be part of my life’s purpose so doing what i do at my age keeps me motivated in out of the box.

I also like to set a good example for my kids, motivating and inspiring anyone I can. Once again trying to be the best version of myself.

I also cherish the relationships i have with people in the box for years to come.

8. Favorite lift or WOD?

My favorite Wod is Fight Gone Bad or that format

Favorite lift hmmmm toss up between the clean and back squat

9. What advice would you give to a newbie just joining CrossFit Salus?

Be patient and give the process at least 15 to 20 WODs to get acclimated with all the lingo, the movements , the class routine and to see some gains. All the workouts can be adjusted to your current level

I would also suggest to leave their ego at the door and to practice technique 1st then consistency with that technique AND THEN the intensity.

LISTEN TO YOUR COACH

10. What is your next goal to accomplish?

Rehabbing my back and getting back to my passions....CrossFit, Power Lifting and Horseback Riding

11. If you could design your own WOD, what would it look like?

Fight Gone Bad format:

Power cleans

Sled push

Floor to shoulder with Atlas Stones

GHD sit ups

Bench press

12. Favorite thing to do for fun?

Other than CF?

Hang with my family and ride my horse.

13. Favorite healthy dish….and favorite splurge?

Gina's hamburgers with roasted veggies and mashed sweet potatoes!

My “treat” meal is a slice of focaccia pizza from Brooklyn and a scoop of peanut butter vanilla ice cream.

14. If you could be a superhero who would you be and why?

If there was 1 super hero that could eliminate hate, hunger, prejudice, wars and crime that’s who i would be. Superman, I suppose

15. Favorite motivational quote?

“Nana korobi ya oki” which translated means 'Fall down seven times, get up eight'.

“Decide, Commit, Succeed”

Should I Take Creatine?

Thu, 12 Sep 2024 20:57:15 GMT

From Muscle Gains to Brain Health

If you’ve been wondering whether creatine supplements can really boost your workouts and muscle growth, you’re not alone. Creatine has become one of the most popular supplements in the fitness world, but it’s not just a quick fix or a trendy supplement. As a sports nutritionist, I’m here to explain how creatine works, its benefits, and whether you should consider adding it to your routine. Let’s dive in!

What is Creatine?

Creatine is a natural substance produced by your liver, kidneys, and pancreas. It’s converted into phosphocreatine and stored in your muscles, where it plays a crucial role in producing ATP (adenosine triphosphate), your body’s primary source of energy. Every time you move, lift, or sprint, ATP is involved. So, when you work out—especially during high-intensity exercises—your body relies on creatine to generate the energy needed to push through those reps.

You can also get creatine from animal products like meat and seafood, but for most people, supplementation can help optimize their creatine levels, especially if you’re aiming to enhance performance, recovery, or muscle growth.

Why Take Creatine?

Creatine supplementation, particularly creatine monohydrate, has been extensively studied and proven to be beneficial for both physical and mental performance. If you’re focused on improving your strength, endurance, or recovery after workouts, creatine can help you reach those goals faster.

Plus, it’s not just about physical gains—creatine has also been shown to support brain health and cognitive function.

MORE benefits of creatine supplementation:

1. Improved Exercise Performance

Creatine provides your muscles with additional energy, helping you work harder during high-intensity exercise. Whether it’s lifting heavier weights, completing more reps, or sprinting faster, creatine can give you that extra boost. Over time, this can lead to better strength, power, and endurance, allowing you to break through fitness plateaus.

2. Faster Recovery

Creatine helps speed up the resynthesis of ATP, meaning your body can recover faster after intense exercise. This is especially important if you’re training frequently or participating in sports where recovery time is limited. By supplementing with creatine, you’ll be able to bounce back quicker, reducing muscle soreness and fatigue.

3. Increased Muscle Growth

One of creatine’s well-known benefits is its ability to promote muscle growth. When creatine increases the water content in your muscle cells, it triggers muscle repair and growth. Over time, this can lead to increased lean body mass and stronger muscles.

4. Brain Health Support

Did you know creatine benefits the brain as well? Research suggests that creatine supplementation may help improve cognitive function and protect against neurological decline. Creatine plays a role in maintaining brain energy, making it a powerful tool not just for physical performance but for mental sharpness as well.

Is Creatine Safe?

For most healthy individuals, creatine is safe to use. However, those with kidney or liver conditions should avoid creatine supplements unless directed by a healthcare professional. While side effects are rare, some people may experience minor issues like water retention or stomach discomfort, which typically subside after a few weeks.

Who Should Take Creatine?

Not everyone needs to supplement with creatine, but certain groups may benefit more than others. If you follow a plant-based diet (like vegans or vegetarians), you may not be getting enough creatine from your food, so supplementation can fill that gap. Additionally, athletes and fitness enthusiasts who engage in high-intensity training, such as weightlifting, CrossFit, or sprinting, can benefit from the performance and recovery boosts creatine provides.

Choosing the Right Creatine Supplement

At Salus Nutrition, I recommend YOLKED (SALUS20 to save 20%) or Thorne Creatine Monohydrate (Get 10% and Free Shipping) for its high quality, purity, and effectiveness. Thorne is a trusted brand known for producing clean, research-backed supplements, and their creatine monohydrate is 100% bioavailable, ensuring your body can fully absorb and utilize it.

If you’re ready to take your workouts to the next level and support your brain health at the same time, creatine might be the right choice for you. Remember, though, supplements are just one part of the puzzle—you still need to stay consistent with your training and nutrition to see results.

Interested in trying Creatine?

Creatine is much more than just a muscle-building supplement. It’s a tool that can enhance both physical and mental performance, improve recovery, and help you reach your fitness goals. Whether you’re an athlete, gym-goer, or someone simply looking to optimize your health, creatine could be the missing piece in your routine.

As always, it’s important to consult with your healthcare provider before adding any new supplements to your regimen. If you have questions about creatine or want to discuss whether it’s right for you, feel free to reach out . I’m here to help guide you through your nutrition and performance journey!

Stay strong,

Angela, Sports Nutritionist

Rediscovering Her Power: Alexis' Inspiring Strength Journey at CrossFit Salus

Tue, 10 Sep 2024 14:12:04 GMT

Meet Alexis: September Athlete of the Month

Meet Alexis, who joined CrossFit Salus in March 2023 to regain her strength after two back-to-back pregnancies. In just a year, she’s become stronger than ever, mastering new exercises and transforming her body. Alexis’ journey is a testament to resilience and the supportive Salus community, as she continues to push her limits and inspire others. Here’s more about her progress and what keeps her motivated.

" As a coach, having Alexis in class is always a pleasure. Her focus is on her technique and she has been improving in all areas since she began CrossFit. Whenever challenged Alexis will usually say “ok I’ll try” and most of the time she succeeds. Oh and btw don’t ever challenge her on the bike or rower. " ~Coach Scott

" Alexis is a lot of fun to coach. From the first minute of class, she is intently listening to every cue, soaking up as much as she can to improve as an athlete and it shows. One example of this growth- She has gone from trying to hang from a pull up bar to slowly subtracting bands to assist her pull ups. If you want to witness what CrossFit progress and looks like, simply observe who she has become over the past year. Oh yes… and I’m SO jealous of her squat depth!! " ~Coach Erin

" Alexis truly embodies the heart and soul of CrossFit Salus—resilience, dedication, and growth. Although I haven’t had the chance to coach her directly, I’ve had the privilege of taking class alongside her and witnessing her incredible progress. What inspires me most is how she’s setting such a powerful example for her daughters, showing them the importance of strength, perseverance, and self-care. Alexis, your journey is not only inspiring your family, but all of us at Salus. Keep it up!" ~ Coach Angela, Owner of CrossFit Salus

" I find Alexis has a high standard for herself and a high level work ethic. She prefers quality over quantity, so she will pay attention and ask if she's not 100% sure. I can see improvement in the barbell movements and how she's applied the coaching cues. As a coach, it's very rewarding, thank you for that Alexis! " ~Coach Gino, Owner of CrossFit Salus

1. When and why did you start at Salus?

I started at Salus in March 2023. I had a 3 year old and a 1.5 year old, and two back-to-back pregnancies had really taken a toll on my body. I was ready to get back into weight training and regain the strength that I had lost.

2. How has your performance changed since you started at Salus?

I have been able to progressively lift more weight, so I know I’m stronger than when I first started. I’m actually the strongest I have ever been since joining Salus.

3. Are there exercises you can do now that you couldn’t do before?

Absolutely. When I first started at Salus, I wasn’t even able to hang from the bar or rings (a fact that Coach Erin and I reflect on often��), and now I’m able to do (scaled) versions of those gymnastics exercises.

I had also never done any of the Olympic lifts, so it’s pretty cool to now be able to do a snatch, overhead squat, clean & jerk, etc.

4. How has your body physically changed since you started?

My body composition has changed- I’ve gained muscle.

I also have less back pain, which I attribute to increasing overall strength.

5. How has Salus changed you in other ways?

After my children were born, I had disc deterioration and bulging discs, and was told that my days of weight training and high intensity workouts were over if I wanted to become pain free. I joined CrossFit hoping that if I scaled the workouts enough, I would be able to still weight train and complete high intensity workouts at some level. As the months passed, I found that the stronger I became, the better my back felt.

Salus has made it possible for me to engage in strength training and exercise that I didn’t think I would ever be able to do again, and I’m so grateful. I also have more energy, sleep better, and know that if I can finish some of those really tough WODs, that I can handle anything else the day throws at me ��

6. How do you describe Salus to your friends?

Salus has the best culture of any gym I’ve been a member of- the overall environment is encouraging, welcoming, and positive.

The coaches are so supportive and knowledgeable, and always ensure the workout meets the athlete’s ability level while also providing enough of a challenge to continue making progress.

7. What keeps you motivated to continue?

Continuing to maintain and build strength keeps me motivated, because I know how important it is for woman as we age. I’m also acutely aware that my daughters are witnessing my approach to exercise and fitness, so it’s important that they see this is something I do not only because it’s beneficial for my body, but also because it makes me feel great overall.

8. Favorite lift or WOD?

Favorite lift would probably be squat, deadlift, or clean.

I really liked the CrossFit Total and the Other CrossFit Total WODs.

9. What advice would you give to a newbie just joining Salus?

Everyone was a newbie at one point! The great thing about CrossFit (and Salus) is that it’s for everyone at any level, and you’ll definitely get a great workout as long as you’re willing to show up and work hard.

10. What is your next goal to accomplish?

I’m working toward an unassisted pull-up, and I would also like to kick up into a handstand.

11. If you could design your own WOD, what would it look like?

Favorite WOD would be working up to 1 heavy single rep, or some combination of a barbell lift with wall balls, sandbag, rowing, or box jumps.

12. Favorite thing to do for fun?

Being with my family and friends while doing something outside (beach, hiking, playing sports/games).

13. Favorite healthy dish....and favorite "splurge" meal?

Probably salmon or another fish with lots of vegetables, and pizza for sure.

14. If you could be a superhero who would you be and why?

I don’t know any by name, but any superhero that can teleport so I can travel and see different parts of the world, and also easily get to be with family/friends that aren’t local.

15. Favorite motivational quote?

“ In the midst of winter, I found there was, within me, an invincible summer. And that makes me happy. For it says that no matter how hard the world pushes against me, within me, there’s something stronger – something better, pushing right back. ” -Albert Camus

16. Interesting fact not many people know about you.

I lived in Hawai’i for 4 years; two years earning my masters degree and two years working post graduation.

Pre Workout Drink: What to Have Right Before Your Workout

Mon, 12 Aug 2024 17:10:00 GMT

What is the Best Pre Workout Drink?

It doesn’t matter where you train or how you compete, carbohydrates are the critical factor that determines how well you perform and whether or not you will endure and fight to the finish. Some people prefer to eat solid foods, but for most, having the right pre workout drink can make all the difference.

To perform your best you need a clean carbohydrate fuel source that moves through the digestive tract as fast as possible. But, with so many pre workout drink and recovery options on the market, it can get confusing and overwhelming to know which to use.

Vitargo: Best Pre Workout Drink for Athletes

Vitargo is a revolutionary breakthrough sport fueling and recovery drink. It provides the fastest muscle fuel and an unrivaled post-workout insulin boost for athletes from the recreational weekend warrior to elite Olympians worldwide. It has been around a while and has been proven to work.

Specially engineered from a variety of starch sources (mainly barley), Vitargo uses a patented process with several benefits over traditional sources of carbohydrate drinks such as dextrose, fructose, maltodextrin and other glucose polymers.

Workout Carbohydrates That Don’t Make You Feel Bloated

Some pre workout drinks can make you feel bloated.

That’s because the kind of carbohydrates used in typical formulas (with dextrose, fructose, maltodextrin and other glucose polymers) act like a sponge that draws water into the stomach leading to that “heavy stomach” feeling. These sugar-laden drinks can lead to uncomfortable (and unnecessary) bloating, cramping and distension.

Not good when you’re about to attack a workout.

Vitargo, on the other hand, has been proven to empty the stomach 2x times faster than many popular sports drinks. Because of it’s low osmolality, it spends less time in the stomach and more time in the intestinal tract where it is rapidly digested and absorbed.

When to Use Vitargo Around Your Workout?

Vitargo is a great pre workout drink, but it also works wonders as an effective intra- and post-workout supplement. Used before training or competition, Vigargo delivers readily available carbohydrates for muscle if taken around thirty minutes before the workout.

During your training or competition, athletes can use Vitargo to maintain high intensity performance. Personally, whether for weightlifting or CrossFit, I have found Vitargo extremely effective as a pre workout drink and an intra workout supplement to keep me going at peak performance and stop the mid-workout bonk.

You need Vitargo! To accelerate recovery and rehydration, consume Vitargo after your workout or competition. This will help deliver higher rates of muscle refueling and muscle tissue repair.

Simply put: this means faster recovery between sessions.

For those training twice a day, this is key. You can even mix unflavored Vitargo with your favorite protein powder for the ultimate post workout shake.

The Science Behind Carbohydrate Ingestion Before a Workout

Incorporating carbohydrates into your pre workout routine is not just a matter of convenience; it’s rooted in scientific principles. Carbohydrates are our body’s primary source of energy, and consuming them before exercise serves a crucial purpose. When you ingest carbohydrates, they are broken down into glucose, which enters the bloodstream and is readily available to fuel your muscles. This process, known as glycogenolysis, provides a rapid and accessible energy source for the demands of your workout.

Moreover, the presence of glucose in the bloodstream triggers the release of insulin, a hormone that facilitates the uptake of glucose into muscle cells. This enhances your muscles’ ability to use glucose for energy, promoting endurance and performance during your workout. In essence, the science behind consuming carbohydrates before exercise is about optimizing your energy stores and ensuring that you have the fuel needed to perform at your best.

Sports Drink for Kids

Is Vitargo a safe sports drink for kids?

You bet!

Youth athletes need the right workout carbohydrates to fuel their sport activities or training, too. The problem is, most energy drinks you see on supermarket shelves are so high in sugar. Some well known drinks even have vegetable oil added and chemicals added.

How to Consume Vitargo?

Mixing Vitargo in water can prove difficult or result in a lumpy texture if you don’t have a shaker ball. I recommend the following mixing strategy to ensure Vitargo is properly dissolved:

If you let your pre workout drink stand for too long, be sure to shake vigorously again before consuming.

My favorite bottle to use is actually a mini blender. You can pick it up on Amazon :

Save on Vitargo

Vitargo is the cleanest carbohydrate supplement that I’ve found. All of their products are certified banned substance-free, gluten-free, Kosher and Vegan. I know that every athlete has their own unique refueling needs and preferences, but I personally use it for myself and my kids as a pre workout meal and intra workout fuel.

So, stop being so afraid of carbs and give Vitargo a try! You can thank us later.

Save with code: ANGELA15 next time you order at www.vitargo.com

Fit Fam: Teen & Parent Combo Class at CrossFit Salus in Middletown, NJ

Wed, 07 Aug 2024 19:50:02 GMT

Experience fitness together: Parents, workout with your teen!

Parents, instead of sitting in your car while your teen gets to work out, why not join them?

CrossFit Salus in Middletown, NJ, offers the perfect solution with our Fit Fam: Teen & Parent Combo Class .

This class is designed with both teens and parents in mind, allowing you both to train at the same time. Not only will you get a great workout, but you'll also have the opportunity to share some quality time, laugh at each other's attempts at burpees, and maybe even engage in a little friendly competition. It’s a win-win situation: you both get fitter, stronger, and closer as a family.

So go on, ditch the car seat and hit the gym floor with your teen!

FIT FAM CLASS SCHEDULE AND RATES

Our Fit Fam: Teen & Parent Combo Class is available at convenient times throughout the week to fit your busy schedule:

Tuesdays and Thursdays: 4:30 PM

Saturdays: 10:30 AM

We offer flexible membership options to accommodate both existing and new members:

Teen Membership: $99 (for teens of existing adult CrossFit members)
Parent Membership: $70 (for parents of existing teen CrossFit members)
Parent + Teen Membership: $85 each (for new parents & teens joining together)

Frequently Asked Questions

What Are the Class Times for Teens and the New Fit Fam Addition?

Classes are held on Tuesdays and Thursdays at 4:30 PM, and Saturdays at 10:30 AM.

What Are the Rates for the Fit Fam: Teen & Parent Combo Class?

Teen Membership: $99

Parent Membership: $71

Parent + Teen Membership: $170

Can My Teen Attend the Class Alone if I’m Unable to Join?

Yes, your teen can attend the class alone if they are enrolled.

Can an Adult Take the Teens Class if I Don’t Have a Teen in That Class?

No, the Teens & Fit Fam class is specifically designed for a teen to participate alone or with their parent(s). For other class options, please check our schedule or speak with one of our coaches.

Can a Teen Attend an Adult CrossFit Class or Open Gym with Their Parents?

This is determined on a case-by-case basis, depending on the teen's experience and ability to follow directions safely. Please speak with a coach to discuss suitability and set up a punch card.

Is There an Age Requirement for the Teens in This Class?

Yes, teens must be between 12-17 years old to participate.

Can a Parent Attend Class with Their PreTeen?

Currently, the Fit Fam class is limited to Teens (ages 12+) and their parents.

Will We Be Working Out As A Team/Partnered Up??

Most classes are designed for you to work at your own pace. On Saturdays, we often include team workouts where you’ll have the chance to partner up.

What if I Miss a Class? Can I Make It Up?

Unfortunately, there are no make-up classes.

Do I Need Prior CrossFit Experience to Join the Fit Fam Class?

No prior CrossFit experience is necessary. Our coaches will guide you through exercises and modifications as needed.

What Should We Bring to Class?

Bring water, a sweat towel, and wear comfortable workout clothes and shoes. All necessary equipment will be provided.

Are There Any Discounts for Enrolling Multiple Teens?

At this time, we do not offer discounts for enrolling multiple teens.

How Do I Sign Up for the Fit Fam: Teen & Parent Combo Class?

You can sign up by messaging us at info@salusnj.com.

What Is the Cancellation Policy?

Memberships are month-to-month. You can cancel your membership with a 30-day notice. No refunds are provided for missed classes or partial months.

Can a Parent Switch from a Fit Fam Membership to a Full CrossFit Membership Later?

Yes, you can switch to a CrossFit membership at any time. As long as your teen is still enrolled, you can still take the 4:30 class.

Join Us Today!

Experience the benefits of exercising with your teen at CrossFit Salus in Middletown, NJ. Our Fit Fam: Teen & Parent Combo Class is an excellent way to stay fit, build stronger family bonds, and enjoy a supportive community. Don't miss out – sign up today and start your fitness journey with us!

Jarrett Stapleton, August Athlete of the Month

Thu, 01 Aug 2024 18:09:11 GMT

Transforming Fitness and Family Life: Jarrett's Journey at CrossFit Salus in middletown

Meet Jarrett, who joined CrossFit Salus with his wife after moving to Holmdel in September 2023. Already familiar with CrossFit, they were excited to find a supportive community nearby. Since then, Jarrett has improved in bodyweight exercises and challenging movements like pull-ups and ring dips. Balancing family life with two small children, he is committed to staying fit and maintaining his mental well-being.

For Jarrett, Salus is more than just a gym; it's a motivating and inspiring community that helps him push his limits and continue his fitness journey.

Hear what our coaches have to say:

" Jarrett is a joy to have in class. He’s been extremely consistent despite a busy home life. At his level, the big PRs don’t come easy, they take constant effort and practice for any bit of gain. Watching him be able to tackle advanced skills all while keeping a great attitude is what every coach hopes for. " ~Coach Anthony

" The first thing that comes to my mind about Jarrett is how humble he is and how he leaves his ego at the door. He knows where he can push himself and where to scale back to achieve the proper stimulus of the WOD. He takes cues from the coaches well and his biggest competition is himself. Jarrett makes the most out his precious hour in the box focusing on the task at hand while quietly crushing workouts ." ~Coach Scott

" Jarrett quietly prepares and plans his attack on the workouts. He works hard, knows how to adjust for himself, and is really supportive of his classmates. He doesn't put unnecessary pressure on himself to improve. He embraces the process and has been improving over time. " ~Coach Gino

" Jarrett's focus on maintaining his fitness for his family and his own well-being is admirable. He's a testament to the balance between personal goals and family life, always striving for improvement." ~Coach Angela

" I don’t get to coach Jarrett that much since he attends at night but when I see him in the gym he is always working hard!! And I love that his wife also joined Salus!" ~Coach Melissa

" Jarrett is fun to have in class—he works hard, has such a great attitude, and is totally engaged with everything that is going on. He makes everyone feel welcome as well! " ~Coach Lisa

Introducing our August Athlete of the Month, Jarrett Stapleton! Or, as he humorously calls himself, " Old Jarrett ," now that he shares his name with his son, Jarrett.

1. When and why did you start at Salus?

My wife and I moved our family to Holmdel in September 2023. We were both attending CrossFit classes prior to our move and were happy to see a gym nearby that we could try out.

2. How has your performance changed since you started at Salus?

We do so much more body weight work at Salus, I think I’ve gotten a lot better at it.

3. Are there exercises you can do now that you couldn’t do before?

My pull-ups, chest to bar pull-ups, ring dips have all gotten much better in the last year.

4. How has your body physically changed since you started?

I’m trying to get leaner, I think I’ve lost a little weight. We have two small children, my main goal is to keep the “dad bod” comments to a minimum.

5. How has Salus changed you in other ways?

It’s helping me decompress from work. On days that I don’t come to the gym I’m still thinking about work while I’m sleeping.

6. How do you describe Salus to your friends?

It’s a great CrossFit community.

Everybody is so supportive of one-another, everyone is trying their best and trying to improve their performance, it’s a great environment and it makes it easy to stay motivated and keep challenging yourself.

7. What keeps you motivated to continue? What's your "why"?

I think it’s important for my mental health. I sleep better, my mood is better, I feel better when I’m keeping up with my exercise regimen.

Salus helps keep it in my schedule because the workout is programmed, the coaches help me modify as needed to achieve the correct stimulus, and the energy of the room always makes me want to do my best, even if I had to drag myself into the building.

8. Favorite lift or WOD?

I like a nice heavy squat clean. I like a machine sprint workout like 500m row for time.

9. What advice would you give to a newbie just joining Salus?

Jump right in! Whatever your fitness level you’ll be in the right space to push yourself past where you are right now.

10. What is your next goal to accomplish?

Next? Hopefully a muscle up.

11. If you could design your own WOD, what would it look like?

Alternating bike calories and some kind of heavy single lift. Finish with a bike sprint.

I think every workout should finish with a sprint.

12. Favorite thing to do for fun?

Chasing my toddler around a playground.

13. Favorite healthy dish....and favorite "splurge" meal?

Healthy: Probably something boring like a salad.

Eating out, my favorite meal I’ve had more than once is a Korean dish of Udon noodles and octopus in a spicy sauce.

14. If you could be a superhero who would you be and why?

I would be a superhero that could teleport. I love to go to new places and I hate to travel/commute. Maybe I would rescue some people trapped in a cave now and then but for the most part I would just live a normal life but never need to ride in a car or plane ever again.

15. Favorite motivational quote?

The only man who never makes a mistake is the man who never does anything.

16. Interesting fact not many people know about you.

I’m the middle of three brothers. Growing up I was the worst athlete of the three. Now I am the biggest and strongest.

From Curiosity to CrossFit: Dominique’s Fitness Journey at Salus

Mon, 10 Jun 2024 20:46:14 GMT

How Curiosity Turned Dominique into the june athlete of the month at CrossFit Salus

Discover how Dominique's curiosity sparked an incredible fitness journey at CrossFit Salus in Middletown, NJ. From achieving new skills to improving her overall well-being, see how supportive coaches and a motivated community helped her succeed. Join Salus today and start your own curiosity-driven path to fitness success www.salusnj.com/drop-in.

Dominique's journey at Salus began in June of 2023, driven by a curiosity to explore CrossFit. What started as a quest for a new challenge quickly turned into a passion, pushing her performance beyond what she thought possible. With the support of knowledgeable and encouraging coaches and athletes, Dominique has achieved feats like pull-ups and handstand push-ups, skills she never imagined she could conquer.

Her 6am class sets the tone for a successful day, making her feel stronger, more confident, and mentally sharp. This curiosity-driven adventure has not only improved her physical abilities but also her overall well-being, solidifying her dedication and motivation within the Salus community.

" Dominique came in with an open mind and willing to work on movements she has never done. She is fun to coach because she will try almost anything, and she sees it as an opportunity to improve. She has a great attitude and welcomes feedback. ” ~Gino, Coach & Owner

" Dom is a fantastic athlete! She has a great balance; she is smiley and bubbly as well as tough and determined. She knows how and when to push herself and when to modify and be smart. It’s always a great time having Dominique in class! " ~Coach Steven

"I love having Dominique in class. She always shows up with a smile and ready to work at 6am!! She is smart about scaling movements and working on her technique. She has improved so much since joining Salus and has quickly become a valued member of our awesome community!" ~Coach Melissa

“ Watching Dominique’s journey is amazing. Her commitment to improving her skills and strength has clearly paid off in big ways. She’s a great example of what taking action on curiosity and putting in the hard work can achieve. ” ~Angela, Coach & Owner

Her journey over the past year has been nothing short of transformative. Here’s a closer look at her inspiring story:

1. When and why did you start at Salus?

I joined Salus in June of 2023. I was looking for a challenge and was always curious about trying CrossFit.

2. How has your performance changed since you started at Salus?

Salus has helped me push my performance beyond what I’ve been able to achieve anywhere else. The coaches and athletes are all so supportive and knowledgeable and encouraging.

It’s the best feeling to get a heavy lift or a new skill and the entire class is just as excited for you as you are.

3. Are there exercises you can do now that you couldn’t do before?

If you told me a year ago when I joined Salus that I’d be able to do a pull up or a handstand push up, I would not have believed you.

4. How has your body physically changed since you started?

I feel stronger than ever. I’m always so motivated by tracking my weights and WOD times and competing with my previous numbers.

5. How has Salus changed you in other ways?

My 6am Salus class is the best hour of my day; it sets my whole day up to be more successful— I feel sharper at work, I sleep more soundly, I feel more confident that I can push through hard things.

I never thought I’d be a morning workout person and now I hate missing a WOD.

6. How do you describe Salus to your friends?

I don’t have to go to the gym, I want to go to the gym.

7. What keeps you motivated to continue?

I love the way it makes me feel physically and mentally strong everyday. I’m better on the days I’ve done a workout.

8. Favorite lift or WOD?

Any WOD without running is my favorite WOD.

9. What advice would you give to a newbie just joining Salus?

I think a lot of people have the impression that CrossFit is only for the most elite athletes but if you show up and work hard, anyone can do it.

10. What is your next goal to accomplish?

There are a lot of skills I want to get stronger at this year— strict pull ups, consistent double-unders & heavier snatches are on the list!

11. If you could design your own WOD, what would it look like?

Working up to a one rep max!

12. Favorite thing to do for fun?

Travel, try new restaurants & hang out with our dogs :)

13. Favorite healthy dish....and favorite "splurge" meal?

Favorite splurge meal is any pasta. Healthy meal, sushi.

14. Favorite motivational/Inspirational quote?

"Enjoy every sandwich."

Finding Strength and Community: Karen’s Salus Story

Wed, 15 May 2024 19:22:14 GMT

Karen's New Beginning

Karen started her journey at Salus in May 2023, motivated by a desire for a change. Encouraged by friends who praised Salus, she decided to give it a try and was immediately captivated by the energetic and supportive atmosphere. Despite facing a setback due to an injury shortly after joining, Karen's resilience and the unwavering support from the Salus coaches helped her return stronger than ever, exemplifying the spirit of determination and community at Salus.

"Karen is always looking to improve and is open to advice from all. She has been working on her squat depth amongst other things and has improved so much. What I really admire is she always puts her technique 1st and never stops trying. Karen does however need to work on her band tosses lol but she’s getting better ." ~Coach Scott

"Karen is an exceptional athlete whose dedication and consistency have fueled remarkable progress since joining our team. Her positive attitude radiates, inspiring those around her to push their limits. With unwavering determination, Karen embodies the essence of sportsmanship and excellence, making her a true asset to our community. It is always a pleasure to coach her and have her in my class . #KillingItLikeKaren " ~Coach Anthony

" Karen has the best attitude every time she walks in the door. Despite her age or previous injuries Karen has put her trust in the process and does what she can to improve on her terms. She has a smile for every challenge we program in our workouts and it's very rewarding for me as a coach to see her putting in honest effort every time she's in class. " ~Coach Gino

" Karen's resilience is truly inspiring. Despite facing significant challenges, she has shown remarkable perseverance and a positive attitude, making her an integral part of our Salus community. Her progress and commitment to her fitness journey are a testament to her strength and determination. " ~Coach Angela

1. When and why did you start at Salus?

I started at Salus at the end of May 2023. My previous gym was changing their business model to focus more on 1-on-1 training. I prefer group classes so I decided to look for a new gym. Some of my friends had already started at Salus and raved about it. They encouraged me to do a drop-in. Even though I was a bit nervous, I did the class and when it was done, I was hooked! It was definitely challenging because I had not done CrossFit before so I was not used to the lingo or the class structure, but the energy and support from everyone in the class made it so much fun! I left the gym super excited and became a member the next day. …….

BUT THEN, 3 weeks later while I was walking my dog one evening, 2 dogs from down the street got loose and came running at us. I got knocked down and ended up breaking my kneecap. Fortunately it was just a matter of letting it heal on its own (which the Dr said could take at least a year) but that put me out of commission from CrossFit for about 3 months. As soon as the Dr. cleared me to slowly start back up in October, I was right back at Salus. All the coaches were so good at advising different modifications for every exercise to accommodate me while at the same time cheering me on for everything that I was able to do.

I have to give a big shout out to Coach Lisa, with her being a Physical Therapist, she was the icing on the cake and the cherry on top……she’s a gem!

2. How has your performance changed since you started at Salus?

I focus a lot more now on technique to make sure I’m learning and doing the moves correctly. I may not lift as heavy weights as I would like to yet, but that will come in time.

I always say: “little by little I’ll get there.” And I am!

I am pretty consistent in getting to the gym 4 days a week, and I do feel every week that I keep improving. Something that I was not able to accomplish a few weeks ago, all of a sudden I can do and I’m like “WOW….cool!”

3. Are there exercises you can do now that you couldn’t do before?

I had never done Wall Walks before so the first time I tried it, I think I laughed more than anything wondering how the heck do I even do this?! The coaches are phenomenal. They had more confidence in me then I had in me. Once I got my feet on the wall, it took several weeks of just doing that before I attempted to move my hands. The coaches taught me how and I’m now inching myself closer to the wall. It’s kind of fun actually. I’m still working on it but even if I move a half inch closer each time, I’m good with that.

Another exercise is Squats! It may sound silly but I have always had a problem of not being able to do squats very low. I get to a certain point and then just stop. All the coaches from day one knew I could go lower, and I think they made it their own goal to coach me to get there! What I like about Salus is all the coaches are extremely knowledgeable and have different advice they bring to the table so you get the best of all worlds.

Over the past year through all of their different training techniques and tips and tricks they’ve been having me do, I am now squatting to parallel or at least very close most times. The first time I squatted all the way down to the ball, I was so excited I wanted to jump up and ring the PR bell! I know with continuous training, I’ll get even better at it.

I’m an evening class person and I want to give a shoutout to my coaches Lisa, Scott, Anthony, Marc and Camilla who go above and beyond to help me at each class! I am always so grateful for your guidance! If I ever get to a morning class I know I’ll say the same about the morning coaches too ��

4. How has your body physically changed since you started?

I definitely feel stronger. I’m more flexible. I feel I can move around better. I’ve lost weight and inches so clothes are fitting better (which is always a good thing!).

5. How has Salus changed you in other ways?

I think because I am in a routine where I go to the gym 4 times a week, I tend to pay attention to other aspects such as eating properly, getting the right amount of sleep, etc. I’ve also recently had to go back to the office 5 days a week (yuck) so that in itself can be tiring.

Keeping active at the gym has given me more energy which is certainly helping me get through the week!

6. How do you describe Salus to your friends?

Salus is a great gym. I like that the workouts are all planned out so it’s not a guessing game on my part trying to figure out what I have to do.

The workouts always have different versions from high performance to smart start so you can choose which works best for the level you are at.

The support among the owners, the coaching staff and all the members is awesome!

It’s a very welcoming environment. Everyone is there with the same common goal to make themselves better.

I can’t say enough about the coaching staff. They are fantastic and help you every step of the way and many times go above and beyond!

Everyone is always cheering for everyone and high-fiving for every accomplishment. We’re always laughing at some point during the workout which makes it such a fun atmosphere.

7. What keeps you motivated to continue? What's your "why"?

My motivation is that I just enjoy it!

I’ve made many new friends at Salus. If I have an overly busy day at work and don’t feel like going to the gym, I go into the app to cancel the class and then I end up seeing the people who are signed up and think ‘oh I mind as well go, I’m sure we’ll be laughing.” Camaraderie is a great motivator!

My ‘why’ is because I am 62 years old and know that as you get older, strength training is very important to maintaining muscle mass.

You don’t think of these things when you’re younger but all of a sudden age creeps up on you and you’re like, oh boy I better get with it. I want to make sure I am as mobile as possible for as long as possible. Who knows…..if I’m lucky enough maybe I’ll still be going to Salus when I’m 80!

8. Favorite lift or WOD?

I did really like the CrossFit Open Games although I swore for months leading up to it I was not going to join in because I thought it would be too hard. But the excitement and energy from the whole Salus crew just pulls you in, and of course there was a version that I could do at my level. It was so much fun to create teams in the gym and banter back and forth while at the same time still rooting for each other.

My favorite WOD was 24.2 with the rowing, deadlifts and jump ropes. I thought it was really cool afterwards to see where I ranked in the world for my 60-64 age group. I look forward to next year’s games to see how I improve.

9. WHAT ADVICE WOULD YOU GIVE TO A NEWBIE JUST JOINING SALUS?

Just keep showing up!

It may be a little intimidating at first because the word CrossFit alone seems to have a stigma that it is for very athletic people, but that is not the case at all (I’m proof of that haha!).

CrossFit is for all people. Salus has an amazing staff of coaches that will help you train at whatever level you are.

10. WHAT IS YOUR NEXT GOAL TO ACCOMPLISH?

Well, I think I will be able to do double unders at some point. I like to jump rope so for double unders I think it’s a matter of practice and getting the feel for it, but I think it will eventually click and I’ll get it.

And for a long term goal I would like to try to get ‘toes to bar’ some day. I’m still working on ‘knees to 90’ so I have quite a ways to go. But I’m in no rush…… when it happens it happens.

11. IF YOU COULD DESIGN YOUR OWN WOD, WHAT WOULD IT LOOK LIKE?

Sit ups, rower, devil’s press, bench press and deadlifts …… NO RUNNING!

12. FAVORITE THING TO DO FOR FUN?

I like to bowl.

I like to go see Broadway musicals. My daughters are grown and out on their own, but they keep me and my husband busy running around with them always doing something!

13. FAVORITE HEALTHY DISH....AND FAVORITE "SPLURGE" MEAL?

Healthy dish would be anything with grilled chicken.

Splurge meal is definitely pizza…. I could have that for breakfast, lunch, dinner, late night snack, and even after I’ve had a full meal…. I like pizza lol.

14. IF YOU COULD BE AN ANIMAL WHAT WOULD YOU BE AND WHY?

My husband and I have always had basset hounds since we’ve been married (37 years now) and I’ve always joked that I want to be a basset hound in the Brown household….. spoiled rotten!

15. FAVORITE MOTIVATIONAL QUOTE?

I always say this when someone says they are afraid to ask for something that will benefit themselves, like a discount or a raise at work or anything really that you want: “It’s always worth asking the question … the worst they can say is no, but they just might say yes”

16. INTERESTING FACT NOT MANY PEOPLE KNOW ABOUT YOU.

I jumped out of an airplane …. twice ….. back in the day when you jumped by yourself and didn’t need another person attached to you.

Memorial Day Murph

Fri, 03 May 2024 16:01:00 GMT

What is the “Murph” Workout?

For those of you new to the Murph Workout, here’s what you can expect.

The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic causes that we honor them this day.

This specific workout was a favorite of fallen Navy SEAL and Medal of Honor recipient, Michael Murphy, which is why it’s called “Murph.” Michael Murphy was an avid CrossFitter and used to do the workout, now named Murph, in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor.”

Michael was killed in Afghanistan June 28th, 2005.

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

*if possible, wear a 14#/20# weight vest*
**The reps can be partitioned any way you want**
***Team Murph and Scaled options are also available***

Monday, Memorial Day Murph Class Times:

Teens & Pre-Teens Memorial Day Murph:

All other classes will be cancelled for the afternoon and evening.

Members: Reservation is required on Wodify and opens 48 hours prior.

Dropping in? Visit salusnj.com/drop-ins

Strategies

Below are a few different strategies for the workout, and your level of fitness. If you’re not going through the reps unpartitioned (100-200-300 straight through), make sure you break up your reps in a way that is going to allow you to keep moving the entire time. And if you’re going to do Half Murph or with a partner, adjust accordingly.

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats

5-5-5-15

If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups

Nutrition for Murph

What to Eat Before and After a Workout

How Much Water Do I Need?

What is the Best Pre Workout Drink?

Brianna Wellauer, Athlete of the Month April 2024

Fri, 12 Apr 2024 18:43:28 GMT

"My performance has completely shifted in a positive direction"~Bri

Marking a year of transformation, our conversation begins with Bri's journey at Salus since April 2023. Driven by a quest for a supportive fitness environment, she found in Salus a community that spurred remarkable personal and physical growth. Overcoming challenges and celebrating achievements, her story is a testament to resilience, community, and the pursuit of personal goals.

" Witnessing Bri's transformation has been incredibly inspiring. Her determination and community spirit perfectly reflect our gym's values. Despite challenges, she has consistently improved, thus positively impacting those around her. " ~Coach Angela

" Bri's story is a vivid reminder of why we do what we do here at Salus—it's all about people like this, who remind us every day of the incredible power of the Salus community. " ~Coach Gino

"I have coached Bri and have trained with her many times. The 1st thing that comes to mind is her focus is on technique not the weight or RX button. She is fighting her way back slowly but surely and makes no excuses. Bri has a killer squat and very strong on the bike and row erg and always shows up with a smile. Let’s not forget all the people she recruited from “the other place.” ~Coach Scott

" Bri is a joy to work with—she’s easy to coach, works really hard, and spends extra time working on skills and technique. She has had a tough recovery from surgery, but you wouldn’t know it with her strong commitment and her contributions to the community. " ~Coach Lisa

Let's dive into Bri's inspiring journey of change and empowerment at Salus.

1. When and why did you start at Salus?

I started at Salus in April 2023, celebrating my one year Salus-versary this month! I began Salus after my previous gym had decided to move in a different business and fitness direction that didn’t align with my personal goals. I searched around the Monmouth County area for a new gym to join and after a few trials of other gyms in the area, I chose Salus after a drop-in class and from talking to a few of the members there.

2. How has your performance changed since you started at Salus?

My performance has completely shifted in a positive direction since I first started at Salus. Even after two surgeries (non-CrossFit related) within the past year, I’ve been able to come back from both of them and recently PR some of my lifts. Throughout recovery, I’ve been able to attend open gym and the CrossFit gym classes, which has allowed my healing to progress exponentially.

Even if I haven’t been able to get back to all of the exercises just yet (limited gymnastics), I still see progress in my strength movements and endurance during cardio. It used to be challenging just to run 400m without being out of breath and now I can run 1600m even after an intense class!

3. Are there exercises you can do now that you couldn’t do before?

Wall walks! Before starting CrossFit , I had never done any type of gymnastics and was pretty apprehensive about this movement. I remember thinking it was going to take years to even get my feet onto the wall and start the walk. Over several months, I was able to get my feet onto the wall and walk further towards the wall, making my body almost parallel to the wall. Now time to work on kicking up to the wall for the foundation of other movements!

There’s always a skill to work on!

4. How has your body physically changed since you started?

I have built on more muscle and endurance since starting CrossFit . It has also allowed me to heal quicker from the two surgeries (non-crossfit related) I had this past year. While I was recuperating, Salus was a place I could go to daily to work on my recovery and get my body moving even with certain limitations from my surgeon. It enabled me to return to work way faster than just recovering on the couch.

5. How has Salus changed you in other ways?

Salus has enabled me to have more natural energy throughout the day. I wake up around 4am for work and I don’t have to rely on any caffeine sources to get me through my day unlike my coworkers.

It also never hurts to get some good lifts in after a rough shift as it allows me to release energy and not keep it captive/pent up when I’m trying to sleep. In addition, falling asleep and staying asleep are not an issue if I’ve been consistently working out that week!

6. How do you describe Salus to your friends?

Actually, I have managed to recruit nearly all of my friends to Salus over the past year! We frequently talk about how joining Salus was one of the best decisions we’ve made in the past year. Salus isn’t just a gym you take a fitness class in and go home. It’s a community of like-minded people fulfilling the common goal of improving yourself everyday through challenging and vigorous exercises alongside the most supportive people that become your family.

While I was recovering from surgery, a group of people from Salus had come to my house after a WOD to check in on me/ celebrate my birthday as a surprise. It meant the absolute world to me and a memory I will cherish forever!

7. What keeps you motivated to continue? What's your "why"?

My motivation to continue comes from the challenge of CrossFit in general! There’s always a lift, skill, or exercise to work towards RX-ing from the scaled/modified version. All exercises or lifts in CrossFit are modifiable/scalable until you are able to complete the movement as prescribed (RX).

I also want to be able to get myself off the ground/floor when I am in my 70s-80s and not have to rely on an assistance device. No ‘life alert’ button in my future!

8. Favorite lift or WOD?

My favorite WOD is coming up next month: the Murph! It was my very first Hero WOD I participated in about one month after I began at Salus. I was super intimidated to take on one of the most famous CrossFit workouts dedicated to Navy SEAL Lt. Murphy. With 600 total reps and 2 miles of overall running, it’s an intense workout, but the sheer camaraderie of everyone working out alongside you and the cause keeps the adrenaline going to the finish line.

Even though I completed the WOD with band assisted pull ups and elevated push ups, everyone cheered me along the way (and these were people I had only known for 1 month).

It truly showed that Salus isn’t just a gym that cares about how fit you are or who finishes first. It’s about who shows up and tries their best; there is no judgment on your fitness level.

I am excited and determined to beat my personal time for the Murph next month!

9. What advice would you give to a newbie just joining Salus?

My advice is to just do it and sign up for a drop in class! One of my fears joining CrossFit was that I wouldn’t be initially fit enough to join and left behind in the workouts (or worse embarrassed that I couldn’t do a workout/movement and would just be awkwardly standing there), but it truly is for anyone and everyone. You will be able to complete any class even if you haven’t been to a gym in years!

Don’t let the image of the pro CrossFit athletes deter you from trying it; they all started out somewhere!

10. What is your next goal to accomplish?

Next goal is to tackle the kick up to the wall for an outward facing handstand hold or foundation for the handstand push up!

11. If you could design your own WOD, what would it look like?

My own WOD would include burpees, cleans, pull ups, and squats.

12. Favorite thing to do for fun?

Traveling - especially if I’m able to scuba dive in an adventurous place!

Or if there’s any dangerous/thrill seeking activities, sign me up! Free jumping off melted glaciers in Switzerland was the thrill of a lifetime!

13. Favorite healthy dish....and favorite "splurge" meal?

Favorite healthy dish/go-to meal is grilled chicken in a whole grain pita pocket with onions, lettuce, and a middle eastern Greek yogurt sauce.

Favorite splurge meal is a New Jersey classic: pizza (usually with a side Caesar salad)!

14. If you could be a superhero/animal/superstar who/what would you be and why?

If I could be a superhero, I would be Superman.

1.) His ability to fly anywhere in the world without the help of the airline industry would mean I would no longer have to wait in the TSA lines (yes even pre-check is sometimes long) or not be able to bring something over 3.2 oz in my carry on bag.

2.) I could do a bunch of thrill seeking activities and never get hurt (or need another surgery) again! No covering myself in bubble wrap required!

15. Favorite Inspirational quote?

My favorite inspirational quote is “ Sometimes we’re tested not to show our weaknesses, but to discover our strengths ” - Unknown

16. Interesting fact not many people know about you.

I have dual citizenship; I am a citizen of Switzerland as well as the USA!

"It’s a community as much as it is a gym." ~Jack Lynch, Athlete of the Month

Wed, 13 Mar 2024 18:14:56 GMT

"I find strength training and the WODs are a perfect combination to help keep me in a good mindset..."

We're thrilled to spotlight Jack Lynch as our Athlete of the Month for March 2024!

Jack's journey is a powerful testament to the transformative impact of community, determination, and the pursuit of well-being. Joining Salus became a pivotal moment in his life, propelling him from a routine gym-goer to a dynamic athlete, fueled by the challenges and camaraderie found within our community. His story, rich with resilience and a heartfelt dedication to growth, serves as an inspiration to us all.

" Selecting Jack as Athlete of the Month was a no-brainer! His incredible consistency and relentless pursuit of improvement, showcasing an indomitable spirit, regardless of the obstacles. As one of our OG Salus members from 547, Jack's journey reflects the very essence of our Salus community—unyielding dedication and the power of showing up, day after day , to become the best version of yourself. " ~Coach Angela

" Jack gives 100% every work out! He shows up ready to work no matter the WOD and modifies where needed. He never leaves class without thanking me and fist pumping everyone that they did a good job. " Coach Scott

" As a coach and longtime friend of Jack’s, the first word that comes to mind when thinking of him is “commitment.” Through Salus location changes, quarantine, job changes, and keeping up with two busy teenagers, Jack has treated his workouts as a commitment he honors during his busy day and to his own health . He is an 8:30 class fixture in his favorite corner of the box, ready to throw around a heavy barbell while remaining smart about scaling if need be. He always remains upbeat, ending each class with a fist bump and a smile for coaches and team WOD partners alike (spoken from experience on both fronts). " ~Coach Erin

1. When and why did you start at Salus?

I’m pretty sure I joined Salus in May of 2017, which was a month before my 47th birthday. I had worked out my whole life, but at that point I was a “one hour on the elliptical" kind of guy at a city gym during lunch. I remember that I felt like I needed to make a change. Do something completely different. One of my best friends was battling stage 4 colon cancer, I had young kids and stress had given me alopecia. Not sure why CrossFit came to mind, but I recall googling it and finding Salus.

2. How has your performance changed since you started at Salus?

I’m definitely stronger than I have been in a long time and my endurance is much better.

3. Are there exercises you can do now that you couldn’t do before?

All the weightlifting.

I had never done a clean, snatch, push press, deadlift, etc. before. My experience with weightlifting was when I was much younger and pretty much consisted of bench pressing and curls. LOL.

4. How has your body physically changed since you started?

Definitely more muscle and, believe it or not, more flexible .

5. How has Salus changed you in other ways?

Exercise has always been my outlet for dealing with stress.

I find strength training and the WODs are a perfect combination to help keep me in a good mindset and allow me to focus on things that are important to me like my family, work and friendships.

Plus, being around like minded people has made me more aware of my nutrition, health and the importance of a good night’s sleep.

6. How do you describe Salus to your friends?

It’s a community as much as it is a gym.

The workouts are challenging that help push you beyond what you think you're capable of. However, you have the support and encouragement from so many great people around you who only want to see you succeed.

7. What keeps you motivated to continue? What's your "why"?

Controlling my destiny as best I can. I know that living an active healthy lifestyle surrounded by supportive people who I genuinely enjoy being around is good for my mind, body and soul.

8. Favorite lift or WOD?

Clean & Jerk is probably my favorite because there is so much technique involved, but do look forward to squats, deadlifts and push presses.

As for WODs, I like any WOD that has a time cap or is an AMRAP. LOL. I like knowing when the workout is going to end.

9. What advice would you give to a newbie just joining Salus?

Show up with an open mind.

Be as consistent as you can with the willingness to learn and try new things.

10. What is your next goal to accomplish?

Lately I’ve been much more focused on my diet than I have been in a while. I would like to get down to where I was in my 20’s. I started in earnest in early December and dropped 20+ lbs so far. I have another 20 to go.

11. If you could design your own WOD, what would it look like?

It would be a time cap that included kettlebell swings, DB snatches, bike, c&j’s, wall balls and strict sit ups with a 90’s grunge with some 80’s metal soundtrack. LOL So lots of Alice in Chains, PJ, Rage, Soundgarden, Metallica, etc.

12. Favorite thing to do for fun?

Being outdoors.

Love hiking, kayaking, camping, etc.

13. Favorite healthy dish....and favorite "splurge" meal?

Healthy - chicken stir fry

Splurge - chicken parm

14. If you could be a superhero/superstar who would you be and why?

Good question… Bruce Lee would be interesting. He seemed to be very enlightened as well as being physically elite.

15. Favorite motivational quote?

I have a few, but here are a few I use all the time: “ a thousand mile journey begins with the first step ”, “ everyone has a plan until they get punched in the mouth ” and “ just keep swimming ”.

16. Interesting fact not many people know about you.

I'm a first generation American.

My parents are both off the boat from Ireland so most of my family live in Europe (Ireland, England, Switzerland, Germany) and Australia.

“It felt like home, like family.” Tina & Jay Schack, Athletes of the Month February 2024

Thu, 15 Feb 2024 15:37:09 GMT

Dive into the journey of Tina and Jay, a couple whose lives have been profoundly transformed by their experiences at CrossFit Salus. From the initial rush to get wedding-ready to navigating the challenges of parenthood, their story is a testament to the power of a supportive fitness community.

Witness how they’ve overcome obstacles, celebrated triumphs, and found a second family among both OG and new members alike. Through ups and downs, CrossFit Salus has been their constant, offering more than just workouts but a place where they feel at home.

We’re incredibly fortunate to have the Schacks as a vital part of the Salus community. Just hear what our coaches have to say:

“From the moment I saw Christina tackling wall balls in her wedding veil, I knew she was something special. Both her and Jay’s dedication and spirit (not to mention, Jay’s amazing overhead mobility!) have been an inspiration to us all from day one. We’re truly blessed to have the Schacks as part of our CrossFit Salus family.” ~Coach Angela

“Jay and Christina are the perfect example of two parents who work hard to balance health while managing a busy family. They have been fixtures in my 8:30 class since I started coaching, coordinating schedules to make CrossFit a crucial part of their day. Christina is always a cheerful presence who comes with a positive mindset, aimed at improving as an athlete no matter what the workout. Jay comes with a quiet focus during class, putting to excellent use his mobility and amazing strength, while always receptive to coaching cues.” ~Coach Erin

“Both athletes are always open to constructive feedback but what impresses me the most is that both Jay and Christina work within their limits prioritizing technique over the RX button. They both understand the intended stimulus of the WOD which is their primary goal. Oh, and don’t let them fool you with their kind, sweet demeanor….they are strong AF!!!” ~Coach Scott

Meet the Schacks, Athletes of the Month: February 2024

1. When and why did you start at Salus?

Tina : I started Salus Fall of 2014, I was looking for a motivating way to get fit for my wedding – it was crunch time! Then we had 2 kids and had to take a break but I kept finding myself coming back to Salus. It felt like home, like family and it’s great seeing a mix of OG members and new members, everyone is so welcoming!

Jay : December of 2014, Tina bought me on ramp as a Christmas gift.

2. How has your performance changed since you started at Salus?

Tina : I focused on my health the first years of marriage, life happened and we had children and I de-prioritized myself. I realized being a good mom is also being a healthy mom. Coming back after baby #2 and still holding on to the extra weight, it was a shock that I had to start all over again. I had stats from 2016/2017 when I was at my strongest that I had history for, it was a humbling experience, to say the least. I’m getting stronger and I’m more aware of my body and my capabilities. I’m able to do double unders again, but intermittently and hitting (sometimes beating/pr’ing) my old numbers!

Jay : I have increased my strength, stamina, and mental toughness.

3. Are there exercises you can do now that you couldn’t do before?

Tina : Can I say everything? Snatches, Push Jerks, Back Squats all the barbell movements. I think going to a globo gym I was always intimidated by the weight machines, so this was a culture shock for me. Now I love barbells workouts/strength skills.

Jay : All of them. Before going to Salus I had literally never touched a dumbbell or a barbell.

4. How has your body physically changed since you started?

Tina : I’ve lost weight and gained muscle, confidence, and the appreciation for what this mom of 2 can do with a “mom bod.”

Jay : I have gained a lot of muscle, it is still a work in progress, but I see continued small improvements.

5. How has Salus changed you in other ways?

Tina : I use the hour that I’m at Salus as a privilege to go and workout, to see my fellow athletes/friends, it’s my therapy. I suffered the loss of my mother last year and I don’t know that I could have gotten through the year without the help of working out. I focused on getting through the workout even on the toughest days, through the grief, once I got through it, I felt like I could tackle anything.

Jay : Lifting is a great stress reducer, but to lift heavy I need a good night’s rest, but to get a good night’s rest I have to have a good dinner… it all goes hand in hand and I know that if I want to improve one of those things they all need to be considered.

6. How do you describe Salus to your friends?

Tina : That it is a community made up of supporting members and coaches, where you’re able to compete with the toughest, fiercest athletes and you can do it all, whether it is customizing to your capabilities or RXing.

Jay : I describe it as a structured workout where you’ll do a little stretching, lift some heavy stuff, and get some cardio in, but in a smaller more intimate environment than you’ll get at a globo gym.

7. What keeps you motivated to continue? What’s your “why”?

Tina : Our family and our quality of life. I feel a wonderful appreciation for what I have and what I am able to do. Working out gives me energy, strength, and focus, it helps me prioritize my time more efficiently because I want to be able to fit it in on busy days. It makes me a better mom because of it. We also want to show our kids how important it is to work out, even if it is as simple as a family walk, just get moving.

Jay : Our kids. Gotta stay fit now to chase them around, and fit in the long game to be around for them.

8. Favorite lift or WOD?

Tina : Jerks! Push jerks, Clean and jerks – all dem jerks

Jay : The CrossFit total.

9. What advice would you give to a newbie just joining Salus?

Tina : Show up and don’t over think it, plain and simple. Some days really suck, your kid(s) are up in the middle of the night, you didn’t get any sleep. I’ve come in a zombie-like state but once I leave, I feel energized and motivated to tackle the rest of the day.

Jay : Start with the smart start/On Ramp, it is there for a reason, scale everything if you need to, just continue showing up and it will get easier.

10. What is your next goal to accomplish?

Tina : Pull-ups, for sure. Never got that down

Jay : I would love to get back to the weights I was lifting pre covid.

11. If you could design your own WOD, what would it look like?

Tina :
21 cal row cash in
15 push jerks
55 double unders
15 push ups
55 double unders
15 thrusters
21 cal row cash out

Jay : The CrossFit total already exists, no room to improve design on that one.

12. Favorite thing to do for fun?

Tina : Traveling and trying new foods, we love to check out new places especially with the kids, eating with them is a challenge at times but we try to introduce them to new things and expose their palettes to different flavors (other than dino nuggets). Aside from going “around the world” at Disney, we’ve also traveled to Mexico and have plans to travel to Paris and the DR this year.

Jay : Go fishing 100 miles offshore hunting for giant bluefin tuna.

13. Favorite healthy dish….and favorite “splurge” meal?

Tina : Healthy dish – Vietnamese pho soup or summer rolls, something where I can add a bunch of veggies and spice
Splurge meal – any Thai dish like Lad na or Asian noodle dish, it reminds me of comfort food my mom would make

Jay : Healthy – Fish prepared lightly with some grilled veggies
Splurge – Cheeseburger and 1 or 3 IPAs

14. If you could be a superhero/animal/superstar who/what would you be and why?

Tina : Wolverine, growing up in the 80’s/90’s as a kid I religiously watched X-men cartoons on Saturday mornings. He was my favorite, because of his regenerative healing powers and ridiculous strength, being made out of Adamantium wouldn’t be so bad either

Jay : Either an eagle to soar above and see all, or some kind of deep sea fish to explore parts unseen.

15. Favorite motivational quote?

Tina : “All we have to decide is what to do with the time that is given to us.” – Gandalf the Grey (LOTR) written by J.R.R Tolkien

Jay : Success is not final, and Failure is not fatal. It is the courage to continue that counts. -Churchill

16. Interesting fact not many people know about you.

Tina & Jay : We met by chance at a Weezer concert in NYC, it was on Halloween and we were both in full costume…the rest is history!

Transforming Challenges into Triumphs: Meet Marjory Arboleda, Athlete of the Month

Wed, 24 Jan 2024 19:59:00 GMT

We’re thrilled to feature Marjory Arboleda as our Athlete of the Month for January 2024. Marjory, or Marj or Majo…as she casually prefers, has been a part of the Salus community since April 2023 and has since become a source of inspiration for many of us. With her infectious enthusiasm and dedication, she’s not just a testament to physical strength but also to mental resilience and growth.

Hear what our coaches have to say:

In this interview, Marjory shares her journey at Salus, her fitness milestones, and the personal transformation she’s experienced. From conquering push-ups to dreaming of her next marathon, her story is one of perseverance and joy in every accomplishment. So, dive in and get to know Marj, our shining star of the month at Salus.

Meet Marj Arboleda, Athlete of the Month: January 2024

1. When and why did you start at Salus?

I joined Salus at the end of April 2023, after parting ways with my previous gym.

2. How has your performance changed since you started at Salus?

I feel stronger, not just physically but mentally.
Every now and then I’m like “heeey!! I was not able to do this before” and it’s an amazing feeling to see how much I have grown since I joined.

3. Are there exercises you can do now that you couldn’t do before?

There are a few but I was able to do a regular push-up the other day and it was definitely the highlight of my day. I totally texted everyone to brag about it!

4. How has your body physically changed since you started?

5. How has Salus changed you in other ways?

I’m more focused and productive at work!

6. How do you describe Salus to your friends?

A place where coaches are passionate and go above and beyond to help you achieve your goals.

7. What keeps you motivated to continue? What’s your “why”?

It’s my me-time!
The time to focus and work on the better version of myself.

8. Favorite lift or WOD?

Favorite lift: Deadlifts
Favorite WOD: definitely anything running related

9. What advice would you give to a newbie just joining Salus?

Keep showing up!! We are all learning together.

10. What is your next goal to accomplish?

Pull ups!!
I also want to run my next marathon and beat my previous timing.

11. If you could design your own WOD, what would it look like?

Running, devil presses, wall-balls.

12. Favorite thing to do for fun?

I like going hiking with my friends or just spend time with my family.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy dish- overnight oats/chia seeds with blueberries
Splurge meal: Latin food

14. If you could be an animal what would you be and why?

My dog Sookie!! She has a very spoiled lifestyle that includes a doggie- stroller for those “long walks.”

15. Favorite motivational quote?

“ If you don’t like something, change it. If you can’t change it, change your attitude. “- Maya Angelou

16. Interesting fact not many people know about you.

I’m the “i have an excel sheet for that” person.

The post Transforming Challenges into Triumphs: Meet Marjory Arboleda, Athlete of the Month appeared first on Salus .

Forging the Future of Fitness

Thu, 18 Jan 2024 01:35:00 GMT

CrossFit for PreTeens and Teens in Middletown, NJ

At CrossFit Salus in Middletown, NJ, we believe in starting a journey of fitness and health from a young age. That’s why we offer specialized CrossFit for PreTeens and Teens, a program tailored not just as a scaled-down version of adult CrossFit, but as a unique, comprehensive approach to fitness for our younger athletes.

Our CrossFit Youth programs isn’t just about getting fit; it’s about building a foundation for lifelong health and fitness. Designed for children and teens, this program focuses on the unique developmental needs of our young participants, covering neurological, cognitive, and motor skills.

We offer classes for Teens (ages 12+) and PreTeens (ages 8-12), ensuring a supportive and age-appropriate environment. Classes are scheduled every Tuesday and Thursday at 4:30 PM, as well as Saturdays at 10:30 AM. These sessions are not just workouts; they’re an exploration in fitness, where kids and teens can enjoy the exposure of the gym in a fun, group setting.

Our CrossFit Youth workouts are comprised of constantly varied, functional movements, ensuring that no two classes are the same. This variety keeps our young athletes engaged and excited, always looking forward to what’s next. These functional movements are fundamental to everyday activities and play, such as pulling, pushing, running, throwing, climbing, lifting, and jumping. We even throw in some dodgeball!

Safety is our top priority at CrossFit Salus. All movements are taught safely and effectively under the close supervision of our Certified CrossFit Kids Coaches. We make fitness fun and challenging, but we also make it safe.

Our goal is to create well-rounded athletes. The CrossFit Youth programs at Salus don’t just prepare them to be good at one sport; it prepares them to excel in any physical endeavor. We focus on enhancing ten key fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Whether your child is just starting their fitness journey or is already an active athlete, our program is designed to challenge them appropriately. Workouts are scalable, ensuring that each participant, regardless of their fitness level, experiences personal growth and measurable results.

Ready to see your child thrive in the world of fitness? Contact angela@salusnj.com to learn more about our CrossFit for PreTeens and Teens programs. Experience a class first-hand by scheduling a one-time class at www.salusnj.com/drop-ins or sign up for a monthly membership. And rest assured, we don’t require any registration fees or commitments; you can cancel anytime.

Join us at CrossFit Salus in Middletown, NJ, and watch your child grow stronger, more confident, and more capable, one workout at a time!

The post Forging the Future of Fitness appeared first on Salus .

Holiday Schedule

Tue, 12 Dec 2023 06:11:00 GMT

See the rest of the schedule here .

We’re excited to continue our twist the annual New Year’s Eve event.

Join us on Monday, January 1st for an unforgettable mashup WOD: “The Girls” meet the “Heroes.”

This is our FIRST class of 2024 with a few special WODs combing a benchmark Girl and a Hero WOD with two partner options and one solo option.: “The Girls Meet the Heroes.”

WODs:

Stay tuned for the mash-up!

Bring a CrossFitty friend (note: this is not an appropriate class for someone brand new to CrossFit)! Guests are welcome, choose “ drop-in ” to reserve and sign your waiver.

Members, reservations will be open on Wodify one week out.

When you sign up be sure to tag a friend and invite them to come, too!

Give us a shout on Instagram or Facebook @Salusnj #GirlsMeetTheHeroes #SalusNYE

Always a fun event, bring some snacks to keep you going strong, plenty of water, maybe a change of clothes. And BYOB to hang and make a toast after your WOD(s) if you want.

Happy Holidays

As we approach the end of another incredible year, we’re filled with immense gratitude and enthusiasm.

Together, we’ve lifted more than weights – we’ve lifted each other’s spirits. Each drop of sweat, every rep, and all the encouragement shared among us have paved the way for a stronger and more vibrant community. Let’s carry this momentum forward, pushing our limits and setting even bolder goals for the coming year.

Wishing you all a joyous holiday season and a prosperous New Year. Keep moving, keep inspiring, and let’s make 2024 our strongest year yet!

In Good Health,

~Your coaching staff at Salus:
Gino & Angela, Lisa, Steven, Scott, Camilla, Melissa, Erin, Alicia, Anthony, Marc

The post Holiday Schedule appeared first on Salus .

Strength & Family Fitness: Meet Our Athletes of the Month, Tim & Ben

Sun, 19 Nov 2023 10:24:00 GMT

At Salus, our community is not just about fitness; it’s about inspiring journeys and the bonds we create along the way. This month, we’re thrilled to introduce you to our Athletes of the Month, Tim and Ben, a dynamic father-son duo. Talk about taking family fitness to a whole new level!

Tim, who embarked on his path with Salus in the summer of 2017, seeking a way to regain his fitness and join structured classes. Ben, Tim’s son, followed suit in November 2021, exploring a new activity that would challenge and invigorate him. Since then, their performance, strength, and agility have soared, and their shared commitment to a healthier lifestyle shines through.

Before we meet Tim & Ben, here’s a word from our coaches:

“ Ben, is without a doubt, one of the hardest workers in the room. He comes to class ready to work and sets a fantastic example for his peers! I’m constantly impressed by his dedication, focus , and positive attitude. It’s a pleasure to be part of his fitness journey, and I can’t wait to see what incredible PRs he’ll crush in the future. Keep up the great work, Ben!” ~ Coach Angela

“ Tim, although generally quiet, very cool and collected, he will surprise you and go beast mode . Tim will take a coaches ques and apply them right away, it’s a pleasure working with him. It’s satisfying watching him get better at the movements and attack once hard front squat squats and snatches. ” ~Coach Gino

“ Ben has been showing up to preteens very consistently for the last couple years. He is a seriously hard worker, always pushing himself. Both his strength and confidence have grown and it’s so fun to watch! He is an awesome runner and has competed in several 5ks with his equally as awesome runner and father, Tim.
Tim is a great example to Ben and the rest of the community, that consistency is key! Tim shows up to 6am class and gets the WOD done before work; he is very coachable and works hard to maintain correct form. ” ~Coach Melissa

“ It was always a pleasure to work with Ben in the kids class, and now in pre-teens. He would go home and work on skills to get better, all on his own. He even learned how to jump rope at home without any intervention from any other adults. Ben always wants to get better , move better, be faster and has a little competitive streak as well! It’s been a few years since I coached Tim, but I worked with him all the time at 6 am. He is also such a pleasure to work with, and fun to have in class. He’s such a terrific role model for Ben. They’re a great pair! ” ~Coach Lisa

“ I’ve only coached Ben a few times in the past but have watched him many of times. Last Saturday I watched him WOD and was amazed how much he has improved on the movements. As always he worked his butt off and listened to the coach. ” ~Coach Scott

Their story is a testament to the power of hard work, family support, and the transformative effect that consistent commitment to fitness can have on one’s life.

Starting the Fitness Journey:

The story of Tim and Ben’s Salus journey began in the summer of 2017 when Tim, looking to revitalize his fitness and simplify his workout routine, decided to join our community. It was a decision that would set the stage for remarkable changes in his life. Ben, his son, followed suit in November 2021, eager to explore a new activity that would challenge and invigorate him.

Both Tim and Ben have come a long way in their fitness journey. They share that they now have more energy, not just during workouts but in their everyday lives. They’ve become more comfortable with various exercises and movements, proving that dedication and consistency pay off.

Tim mentions how when he first started, he couldn’t do a single overhead squat due to mobility issues. Now, he’s not only conquered that challenge but has improved his flexibility and agility significantly. Ben has achieved a major milestone as well, being able to complete toes-to-bar.

Their physical changes are equally remarkable. Tim has gained increased strength, better flexibility, and agility, while Ben proudly shares that his arms are a lot stronger than before.

Their journey isn’t limited to physical changes. Tim and Ben both highlight the broader impact Salus has had on their lives. They’ve developed a deeper appreciation for overall health and well-being. “ I have a better appreciation for overall health and well being. I am not perfect by any means, but am more aware of what I am eating, making sure I have proper sleep, hydration, etc. ” ~Tim

As for Ben, he now looks forward to working out, a sentiment that speaks volumes about the positive effect of their journey. “ I look forward to working out now. ” ~Ben

What keeps them motivated to continue this journey? Their “why” is as inspiring as the journey itself. Tim and Ben both stress that working out consistently not only makes them better physically but also enhances their mental focus and energy levels throughout the day.

It’s a testament to the far-reaching benefits of their commitment.

Favorite Aspects of Salus:

When asked to describe Salus to their friends, Tim highlights the personalized small group training sessions that cater to various fitness levels. He appreciates the variety in exercises and coaching styles, all designed to lay the foundation for overall health and well-being.

Ben keeps it simple, stating that Salus is “good.”

For newcomers at Salus, Tim advises taking their time and focusing on themselves. He emphasizes that nearly every exercise and workout can be customized to their current ability.

Ben’s advice? “ Go light if you need to .”

As for their future fitness aspirations, Tim aims to master the elusive muscle-up , while Ben has his sights set on achieving strict pull-ups.

In a fun twist, Tim and Ben share their ideal workout of the day (WOD):

4 rounds of:
1 Minute – Deadlift
1 Minute – Hang from bar
1 Minute – Wall Walk Hold
1 Minute – Box jumps

Beyond the Gym:

Fitness isn’t their only shared passion. Tim and Ben enjoy spending time together fishing “ or at least attempting to fish ,” another activity that strengthens their father-son bond.

Favorite Healthy Dishes and Splurge Meals:

To maintain their balanced approach to nutrition, Tim enjoys salmon as his healthy favorite but enjoys pizza as a splurge meal.

Ben opts for grilled chicken but can’t resist the allure of pizza either.

Family Superhero Aspirations:

In a light-hearted moment, they share their superhero aspirations. They both choose Superman, not just for his ability to fly but also for his indomitable spirit.

Inspirational Quote:

Tim and Ben’s favorite motivational quote comes from the legendary Mike Tyson: “ Everyone has a plan until they get punched in the mouth. ” It’s a reminder that resilience and adaptability are key in the face of challenges.

Fun Fact:

To cap off this father-son interview, Ben shares a quirky tidbit about himself – he’s a pogo stick pro.

The journey of Tim and Ben at Salus is a testament to the transformative power of fitness, the enduring bond of family, and the incredible sense of community that thrives here. Their story is a reminder that when you commit to your health and well-being, it’s not just your body that changes – it’s your entire life. As they continue to inspire and push their limits, we can’t wait to see what new PRs they’ll reach in the future.

Tim and Ben, thank you for sharing your remarkable journey with us. You are both true champions in every sense of the word.

The post Strength & Family Fitness: Meet Our Athletes of the Month, Tim & Ben appeared first on Salus .

How to Use MyFitnessPal Effectively

Sun, 29 Oct 2023 06:52:00 GMT

Are you ready to take your food tracking, water intake and measurements a step further? Whether you want to lose weight, gain muscle, lean out or feel more energetic throughout your day, the free app, MyFitnessPal is a user-friendly tool to help you reach your goals and set you up for success. On this post, I’m going to dive into some insider tips on how to use MyFitnessPal effectively.

In my role as a Sports Nutritionist, I relish the ability to monitor my clients’ dietary choices and hold them accountable. As an athlete, I appreciate the foresight it provides in planning and optimizing my macronutrients to meet my performance goals. The beauty of MyFitnessPal is that it caters to individuals of all levels, ages, and aspirations.

But the key to success, like most things, is being consistent with your tracking.

Why Track Food

Food journaling, or food tracking , is a method of mindful eating. According to the American Society for Nutrition, studies show that mindfulness has a great influence on how much we eat, how we feel when we eat and when we choose to eat. It can also help you gain valuable insights:

12 Tips on How to Use MyFitnessPal Effectively

With a handy barcode scanner, recipe importer, custom reminders and progress charts, MyFitnessPal makes food tracking a breeze! Here are 10 tips to get you going!

Get Motivated.

Tracking your food, water intake, and measurements can be an incredibly effective way to practice habit consistency which leads to motivation. Every entry, every meal logged, and every workout completed is a step toward your success. The sense of accomplishment you gain from seeing your progress is a powerful motivator to keep you on track.

Be Honest.

Honesty is key. Track everything, from the olive oil spray you put on the pan to the breath mint you grabbed from your coworkers desk. The more transparent you are in your tracking, the more accountable you’ll be, and the faster you’ll progress toward your goals.

Remember, not logging that bite from your kid’s plate doesn’t mean it didn’t happen.

Track Ahead of Time. Then Adjust.

One of the best things I love about MFP is the ability to plan my day ahead. Whether it’s the night before or the morning of, map our your day of meals and snacks to balance out carbohydrates, proteins and fats and refine nutrient timing .

As your day throws you unexpected curves (like most days), simply adjust accordingly.

Test Yourself.

Learn to eyeball portion sizes. With time, you’ll become more proficient at estimating portions.

The more you weigh and measure your food, become aware of how those portions look using your hand as a guide. This is extremely helpful when you’re eating out, at a friends house, holiday party, etc.

Set Reminders.

As you start this new tracking method, you can set up custom reminders through the app to be reminded throughout the day if you forget to track a meal or snack.

When you log your meals, make note of the time of day you are eating and how you are feeling. Keep your thoughts concise—there’s no need for lengthy entries unless you want to reflect more deeply.

Save Your Meals.

Do you eat the same thing for breakfast nearly every day? Save the foods as a favorite meal so you can add all items to your diary with one simple click.

Copy Your Meals.

Leftovers tonight?

Flip back to yesterday’s entry and click “copy meal” to copy those foods to today (or tomorrow…or any other date). It’s a quick and simple time-saving trick.

Scan the Barcode.

Can’t find the right item in the search bar? Simply hit the barcode button and scan your package then adjust portions accordingly.

Don’t have Premium? Try changing your location and you could get it for free! Go to the app’s settings and change your location to Canada or the UK.

View Nutrition Progress.

While on your diary, flip your phone horizontal and scroll to the bottom to view macro breakdown. Or click the menu bar and then the Nutrition tab to view that day’s nutrients.

Community Support

MyFitnessPal isn’t just an app; it’s a community of individuals on their own health and fitness journeys. Joining groups and connecting with like-minded people can provide an extra layer of support and inspiration. You can share your progress, ask questions, and gain insights from others who have faced similar challenges.

Get Organized.

Start with the free app as you’re getting started. If you feel this is a helpful tool to keep you on track, you can go with Pro, but the free app works well, too!

In the Premium version, you can rename your meals. So instead of Breakfast, Lunch, Dinner and Snacks, you can get creative. Personally, my meals are Meal 1, Meal 2…Meal 6. Here’s how: Once you’ve logged in, click “My Home”, then “Settings”, then “Diary Settings.” There you can change your existing meal names, and add meals to the two optional slots.

Add Your Coach.

Gain an extra layer of accountability by adding your Nutrition Coach or a friend to have access to view your food diary. You get to decide the level of privacy they can see.

Remember, it’s not just about what you eat, but how you use the tools at your disposal to transform your lifestyle and achieve lasting results.

Isn’t it to time to take care of you ? Let’s chat!

The post How to Use MyFitnessPal Effectively appeared first on Salus .

Endocrine Disruptors: What Are They? How Do I Avoid Them?

Mon, 23 Oct 2023 17:01:00 GMT

You’re diligently staying hydrated, which is fantastic! But now it’s time to step it up a notch and ditch the plastic bottles…and the lurking endocrine disruptors they bring along.

What Are Endocrine Disruptors?

Endocrine disruptors, whether they occur naturally or are human-made substances, intrude upon our body’s endocrine system. Since this system governs hormone and cell signaling, it can potentially lead to detrimental developmental, neurological, immune, and reproductive consequences.

Maybe you’ve heard of the term BPA before? Bisphenol A is notorious for tampering with hormones and mimicking estrogen’s effects in the body, inducing hormonal imbalances. BPA has been associated with a litany of health issues, including insulin resistance, obesity, diabetes, asthma, cardiovascular disease, liver damage, ADHD, infertility in both men and women, and altered gene expression.

But here’s the kicker: Being BPA-free doesn’t guarantee safety from plastic’s health hazards.

A study published in Environmental Health indicates that almost all plastics, including BPA- and phthalate-free products, release chemicals with estrogenic activity. Bisphenol S (BPS) and triphenyl phosphate (TPP) are two chemicals often found in BPA-free products. Items containing these chemicals have been marketed as “safe” alternatives to BPA-containing plastics, but it turns out that BPS has endocrine-disrupting effects that are very similar to BPA, and TPP is even more estrogenic than BPA.

What Endocrine Disruptors Do?

Our endocrine system consists of glands that release hormones. Once released, those hormones act like chemical messenger that travel throughout our body, bind to target receptors on certain cells and cause predictable cellular change.

Endocrine disruptors imitate our natural hormones and end up binding to receptors, consequently altering hormone production, transport, binding, and breakdown. They are incredibly stable, resisting easy breakdown (which is why manufacturers use them in products), and they linger in our bodies for extended periods.

When our hormonal systems are altered, it can lead to disrupted metabolism, immune function, bone health, mental well-being, impaired testicular function, conversion of cholesterol to steroid hormones, oxidative stress, promotion of obesity, and more.

Where are endocrine disruptors found?

We’re exposed to a cocktail of endocrine disruptors every day, often without realizing it.

They lurk in our plastic bottles, possibly within your carpet, and most likely in your drugstore beauty products. They also infiltrate food packaging, shower curtains, cleaning supplies, children’s toys, canned food, and, yes, even BPA-free water bottles. In essence, we’re constantly bombarded by hormonal manipulators. They’re everywhere.

In fact, the CDC has found over 92% of people tested, including newborns, have detectable levels of BPA and other plastic chemicals in their bodies.

Yikes!

The good news? We can control most of our exposure.

Tips to Avoid Endocrine Disruptors

Research finds that BPA, phthalates and other plastics have harmful effects at both high and very low doses . Given the above evidence, I recommend trying to avoid all kinds of plastic, even ones labeled as BPA-free.

Choosing what we put into and on our bodies can have an enormous impact on our health.

Take action, today… and every day.

Consider going plastic-free on your next water bottle purchase. But, remember: No matter what nutritional or lifestyle changes you’re here to make, you have to get better at making a change in the first place if you want those changes to stick.

One realistic step at a time.

More on our Salus Nutrition Health Coaching Blog:

The post Endocrine Disruptors: What Are They? How Do I Avoid Them? appeared first on Salus .

Inspirational Transformation: Joanne Schiffres – Salus Athlete of the Month, October 2023

Fri, 06 Oct 2023 19:34:00 GMT

Meet Joanne Schiffres, our Athlete of the Month for October 2023, a true inspiration in our community. Joanne’s journey at Salus began in June 2023, following five years at another gym in Hazlet. Since joining Salus, she’s showcased an inspirational transformation physically and mentally, embracing challenging workouts and conquering exercises, like handstands. Beyond the physical challenges and transformative changes, Salus has taught her the importance of nutrition and serves as a stress reliever.

Joanne’s motivation thrives on setting and surpassing goals, making her feel strong and gratified. Her favorite part of Salus? The camaraderie in Saturday morning classes. As an inventor and artist, she’s also on the cusp of launching an innovative fashion accessory, leaving a remarkable legacy. Joanne’s motto? “ I don’t know how, but I will! ”

Here’s what our coaches have to say:

“ As Joanne’s nutrition coach, I’ve been truly impressed by her dedication to implementing gradual, manageable changes in her eating habits. It’s clear that she’s not just focused on short-term goals but is building a foundation for lasting wellness that will support her through life’s inevitable ups and downs. ” ~Coach Angela

“ From day one, Joanne has been eager to learn and has brought a positive energy to every class. She’s not afraid to try something new or scale back when necessary. I’ve noticed a huge increase in her endurance since she began. ” ~Coach Scott

“‘ I’m seeing changes.’ This is what Joanne says to me when she comes to class now and rightfully so. Those positive changes have been earned with consistency and enthusiasm. You can always find Joanne right up front, attentive and willing to try new things (while sneaking in a joke or two). She’s embraced all things Salus, be it team wods on Saturdays or paddle boarding for an outdoor WOD .” ~Coach Erin

Meet Joanne, Athlete of the Month for October 2023

1. When and why did you start at Salus?

I started at CrossFit Salus in June 2023, I was a member of RPSC in Hazlet for 5 years prior to joining Salus in Middletown.

2. How has your performance changed since you started at Salus?

The challenging workouts have definitely made me stronger in ways I never thought possible. My physical stamina is much greater and I have developed my mental stamina to push through these WODs.

3. Are there exercises you can do now that you couldn’t do before?

Handstands!

4. How has your body physically changed since you started?

I now see definition in shoulders and arms, abdomen and hips!

5. How has Salus transformed you in other ways?

I have learned a lot about the importance of nutrition , especially at certain times of the day and how to fuel before and after workouts.

6. How do you describe Salus to your friends?

An amazing example of CrossFit workout, introducing gymnastics and other challenging exercises that I have never personally attempted before.

With Strength, Perseverance, and Innovation:

7. What keeps you inspired to continue? What’s your “why”?

I am truly motivated by the need to be challenged daily to push myself by setting short-term goals and surpassing them while continually to strive for other goals.

This makes me feel not only strong physically but mentally and I find it as a huge stress reliever. Although some mornings I have to drag myself to the gym, I always feel significantly gratified on my way out!

8. Favorite lift or WOD?

I enjoy all of the WODs because they’re challenging in their own way.

I don’t think I’ve done a WOD more than once yet, but my favorite lifts would be back squats because I have now been taught how to do them properly and go below parallel to get the full benefit and overhead presses. These make me feel the strongest.

Joanne’s Inspirational Transformation:

9. What advice would you give to a newbie just joining Salus?

Just show up, do the best you can and take one day at a time-you will get there!

10. What is your next goal to accomplish?

Toes to bar… when I first came here I could barely hang on the bar let alone lift my legs. Now at least I can get my knees up to my abdomen and although it’s going to take me a while, I think eventually I’ll get those toes to the bar. Knowing how to do a kip swing properly definitely helps!

11. If you could design your own WOD, what would it look like?

It would have rowing, squats, renegade rows and burpees. I truly love core work.

12. Favorite thing to do for fun?

Honestly it’s go to the gym, I especially love Saturday morning classes because of the teamwork…

To me–This truly is fun!

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is any kind of flake fish with sauteed, zucchini, onions and other vegetables in a garlic sauce.

My favorite splurge dish would have to be anything Italian, especially pasta.

14. If you could be a superhero/animal/superstar who/what would you be and why?

This is a tough question, I had to think about this one for a while. I am neither a superhero or a superstar because that would mean I make the assumption that I think I’m super. I am not. I see myself as a survivor .

So if I had to select one of these three I would say animal, and that would be a cheetah mom, one that fails more than she succeeds but is persistent in her pursuit of survival for herself and her family. That pursuit requires persistence and I am nothing if not persistent! In all aspects of my life, relationships, physicality, and of my ultimate dream of being an entrepreneur and seeing my invention to fruition.

And I do all of this to leave a legacy for my family!

15. Favorite inspirational quote?

“I don’t know how, but I will!”

This quote has inspired me over the last few years to learn things about an industry that I knew nothing about, I took one little step at a time to teach myself so that I can get to where I want to be. It’s taking more than 3 years but I am on the threshold of seeing this dream come true!

16. Interesting fact not many people know about you.

I am an artist and inventor that has a patent and pursuing a second patent and am on the verge of launching my innovative new fashion accessory!

In Joanne, we find not only an exceptional athlete but also a testament to the power of determination and innovation, inspiring us all to pursue our dreams with unwavering commitment.

Thank you!

The post Inspirational Transformation: Joanne Schiffres – Salus Athlete of the Month, October 2023 appeared first on Salus .

The Daily Weighing Dilemma: To Step on the Scale or Not?

Mon, 25 Sep 2023 09:42:00 GMT

Is Daily Weighing Right for You? Understanding Your Perspective

Should you weigh yourself every day? It’s a question that has sparked debates among health enthusiasts and researchers for years. Recently, a study conducted at the University of Oxford delved into this very topic, shedding light on the various psychological aspects of daily weighing.

Let’s explore the findings and weigh the pros and cons.

Should you weigh yourself every day?

In this intriguing study, participants were tasked with a simple yet revealing routine: they had to weigh themselves each morning for eight consecutive weeks. However, the unique twist was that they were also required to “think aloud” during and after stepping on the scale, either by audio-recording their thoughts or jotting them down in a journal. The goal? To gain deeper insights into the participants’ mental processes regarding their daily weigh-ins.

The scientists behind this study meticulously analyzed the participants’ responses, and the results were illuminating.

Comparison Game vs. Action Planning

One of the key findings was that 90% of participants instinctively compared their current weight to a previous weight or a predetermined goal weight. This behavior highlights a prevalent trend among individuals who frequently weigh themselves—the constant pursuit of numerical validation.

Additionally, 58% of participants reflected on their daily decisions and actions that might have influenced their current weight. This introspective approach demonstrated an awareness of their behaviors, but it often lacked a concrete plan for improvement.

Shockingly, only 14% of participants made an action plan after their daily weigh-in, and a mere 6% developed a specific action plan. This stark contrast in percentages emphasizes that most individuals engage in passive reflection rather than proactive decision-making.

The Power of Specific Action Planning

Here’s the real revelation from this study: when the researchers tracked which behaviors actually facilitated weight loss, the only one that proved effective was specific action planning. In other words, those who devised concrete, actionable plans after stepping off the scale were the ones who saw tangible progress in their weight management journey.

So, what does specific action planning look like? After weighing yourself, you might ask questions like:

By posing these specific questions, you transform your daily weigh-in into a strategic tool for success. Rather than meandering through the day with vague intentions of making better choices, you proactively create a roadmap towards your health goals.

The Individual Perspective: How Often Should I Weigh Myself?

It’s important to note that there’s no one-size-fits-all answer when it comes to daily weighing. For some, stepping on the scale every day can be an empowering ritual that provides feedback, motivation, and a sense of control over their health journey. However, for others, it can trigger anxiety, disappointment, and even shame, leading to a negative impact on mental well-being.

The key takeaway from this research is that you should consider your own experience and feelings about daily weighing. Ask yourself, “Is this helping—or hurting?” Remember that weighing yourself daily isn’t a requirement for successful weight management. Instead, it’s one of many tools you can use, provided you approach it with the right mindset and strategies.

Remember, the daily weighing dilemma isn’t a one-size-fits-all issue. The University of Oxford study highlights the importance of shifting from passive comparison to active, specific action planning after each weigh-in. Ultimately, the decision to weigh yourself every day should align with your goals , preferences, and mental well-being.

The scale can be a valuable ally on your health and nutrition journey, but only if you use it as a tool for empowerment and positive change.

References:

Frie K, Hartmann-Boyce J, Pilbeam C, Jebb S, Aveyard P. Analyzing self-regulatory behaviors in response to daily weighing: a think-aloud study with follow-up interviews. Psychol Health. 2020 Jan;35(1):16–35. [PMID: 31198059]

The post The Daily Weighing Dilemma: To Step on the Scale or Not? appeared first on Salus .

From Deprivation to Empowerment: Your Guide to a Healthy Eating Mindset Shift

Sun, 24 Sep 2023 13:25:00 GMT

Moving From a Deprivation Mindset to a Decision Mindset: A Scientific Approach to Healthy Eating Mindset Shift

Our daily choices shape our experiences and energy levels in profound ways. What we consume plays a central role, impacting both our physical vitality and mental well-being. The journey to a healthier life starts with a fundamental truth: “Healthy Eating Mindset Shift.” This shift isn’t just about food; it’s about transforming your entire approach to nutrition.

Scientific studies reveal the direct link between our dietary choices and how we feel, think, and perform. If we eat clean, healthy foods full of energy, we’re going to feel full of energy, have clear thoughts, be productive and advance toward our goals. And the complete opposite is also true. If we eat garbage, we’re going to feel like garbage: sluggish, foggy thoughts, procrastinate and waste opportunities.

Let’s explore the science behind this phenomenon and discuss how shifting from a deprivation mindset to a decision mindset can significantly improve your dietary habits.

Your Environment Matters

If your kitchen is filled with tempting foods (whether they are yours or your kids), it can be… a real problem for goals. No matter how much willpower you have, it’s just natural to grab the most convenient and most tempting food options, especially when you’re tired, stressed, or ravenous.

Recent research in nutrition science has provided compelling evidence for the direct relationship between diet and cognitive function. A study published in the Journal of Nutritional Neuroscience found that individuals who consumed diets rich in fruits, vegetables, and whole grains experienced enhanced cognitive performance, including better memory and attention span. Conversely, diets high in processed foods, sugars, and unhealthy fats were associated with cognitive decline and increased risk of mental health disorders.

A little effort ahead of time can lead to substantially better choices in the moment. That’s why it’s helpful plan your indulgences with a proactive mindset rather than responding reactively.

You Choose: The Science Behind Dietary Choices

The more you clean up your diet with highly nutritious foods , the more your taste for junk fades. In other words, keep the junk out of the house.

Numerous scientific studies support the idea that our environment plays a crucial role in shaping our dietary choices. A study conducted by the Cornell Food and Brand Lab found that individuals are more likely to choose convenient and tempting food options when they are readily available. This tendency is exacerbated when we’re tired, stressed, or hungry, as shown in a study published in the journal “Appetite.”

But, this wonderful switch doesn’t happen until you shift away from a deprivation mindset to a decision mindset.

Think Differently: Breaking the Cycle of Unhealthy Thoughts

Transitioning from a deprivation mindset to a decision mindset is not just about restriction; it’s about empowerment. It’s your conscious decision to eat foods that make you feel better, look better and perform better. Own it.

So, instead of: “I can’t have that.”
Say: “I don’t want that.” “I don’t need that.” “I don’t eat that anymore.” or “I’ll have this instead (insert healthy alternative).”

Scientifically, this healthy eating mindset shift can be explained through the concept of self-determination theory . Research in this area has demonstrated that when individuals feel a sense of autonomy and choice in their behaviors, they are more likely to sustain positive changes. By making a conscious decision to eat foods that make you feel better, look better, and perform better, you are taking control of your health and well-being.

Embracing a Decision Mindset for Better Nutrition

Instead of labeling foods “good” and “bad,” reframe your thought process by identifying how these foods affect you. For example, let’s look at them as red, yellow, and green light foods.

Red light foods

Red light foods are those that present such a difficult challenge for you that they just aren’t worth the struggle.

Scientifically, red light foods can be those that don’t align with your health and fitness goals, are prone to overeating (a concept explored in the “Food Addiction” literature), or those to which you may have allergies or intolerances. Research has shown that avoiding trigger foods can be effective in managing weight and promoting healthier eating patterns.

Red light foods may not work for you because:

Yellow light foods

These are foods that you can eat a little bit of, be satisfied and stop without being tempted to go overboard.

Studies have shown that practicing portion control and mindfulness when consuming such foods can help prevent overindulgence.

Green light foods

These are nutritious and make your body and mind feel full of energy. You can eat them normally, slowly, and in reasonable amounts.

Whole, unprocessed foods usually make up most of this list.

Making a Mindset Shift About Healthy Eating: Habit Formation

As with any habit, adopting a decision mindset towards food requires practice and consistency. And remember, habits are formed through repeated actions and reinforcement (not perfection). Research in habit formation suggests that it takes an average of 66 days to establish a new habit.

That’s why it’s essential to practice this mindset daily to make it a permanent part of your lifestyle.

Incorporating a healthy eating mindset shift can be a transformative journey toward a healthier and happier you. However, we understand that embarking on this path alone can be challenging. That’s why we invite you to take the next step towards your health and wellness goals by signing up for Salus nutrition coaching.

As a certified nutrition expert with over 20 years in the industry, I am here to provide personalized guidance, support, and evidence-based strategies to help you make lasting changes in your diet and lifestyle. Don’t wait any longer; let me be your partner on this journey to better health.

The post From Deprivation to Empowerment: Your Guide to a Healthy Eating Mindset Shift appeared first on Salus .

Leo’s secret to success? Patience!

Thu, 14 Sep 2023 18:58:00 GMT

In the heart of the Salus fitness community, we often encounter remarkable individuals whose dedication and progress inspire us all. This month, we’re shining the spotlight on Leo, a dedicated 6am-er who has been on an extraordinary journey since joining Salus in November 2022.

“From his first day in on ramp busting out handstand push-ups, Leo continues to be a force to be reckoned with. He gives 110% on every workout but still is smart in listening to his body when he needs to scale back. His extra work in open gym, consistency and hard work are definitely paying off!!” ~Coach Alicia

“Leo is a very hard worker, he enjoys getting feedback to help him with his form. He prefers to work smarter, not harder.” ~Coach Gino

“Leo has shown up eager and ready to train from his first WOD with us! When he started he had amazing bodyweight strength but he has really been consistent in showing up to class and is starting to master the Olympic lifts as well! Leo’s gymnastics are so strong, often working on strict movements. I have also noticed he has been showing up to Open gym on the weekends and working hard on his own. I love having Leo in 6am class and love that he has brought his daughter on board, too!!” ~Coach Melissa

Throughout his time at Salus, Leo has since made remarkable progress on his fitness journey. Take a moment to meet Leo:

Meet Leo Brito, Athlete of the Month for September 2023

1. When and why did you start at Salus?

I started at Salus in November 2022. I’ve been into fitness for about 30 years, but I was looking for a new challenge and wanted to try something different.

2. How has your performance changed since you started at Salus?

Amazing! I have been exercising for a long time, but the new movements that I have learned since I joined have been nothing short of incredible. Muscle Ups, Pistol, toes to bar, wall balls, etc.

3. Are there exercises you can do now that you couldn’t do before?

Definitely, Muscle Ups and Pistols are two exercises I couldn’t do before joining Salus.

4. How has your body physically changed since you started?

I’m actually exercising less than I used to, but my body feels stronger and looks leaner. It’s been a noticeable transformation.

5. How has Salus changed you in other ways?

Mental focus has been the biggest change. Training your brain to do new things at my age is not an easy task, but it’s been a rewarding experience.

6. How do you describe Salus to your friends?

I tell them it’s a place of instruction, community, and care. It’s more than just a gym; it’s a supportive and motivating environment.

7. What keeps you motivated to continue? What’s your “why”?

I am pretty driven individual and the fact that every workout feels like a new challenge keeps me going. Sometimes I look at the workouts before going to bed and I get excited even though they may look out my league.

8. Favorite lift or WOD?

The Murph!!! Been doing it for a few years, and it’s a tough but rewarding workout.

9. What advice would you give to a newbie just joining Salus?

Patience! it will come!! I have been able to learn so many movements in 10 months, so don’t be discouraged if it takes time.

10. What is your next goal to accomplish?

I need to master double-unders and get stronger in all the bar movements. That’s my next challenge.

11. If you could design your own WOD, what would it look like?

1 min Bike
5 rounds
5 Muscle ups
10 Pistols
15 double-unders
1 min Bike

12. Favorite thing to do for fun?

This is my fun!!! I love working out and challenging myself.

13. Favorite healthy dish….and favorite “splurge” meal?

For healthy, it’s baked sea bass and rice. As for splurge, it’s definitely pizza!

14. If you could be a animal what would you be and why?

I’d be a lion because it represents pride.

15. Favorite motivational/Inspirational quote?

“Be the best human you can be.”

16. Interesting fact not many people know about you.

Leo’s dedication and progress at Salus are truly inspiring, reminding us that it’s never too late to embark on a new fitness journey and achieve remarkable results. Congratulations to Leo for being our Athlete of the Month for September! Keep up the fantastic work!

The post Leo’s secret to success? Patience! appeared first on Salus .

“I feel stronger and have more confidence.” ~Marie Brown

Mon, 14 Aug 2023 20:09:00 GMT

Meet Marie, our remarkable Athlete of the Month, who defies expectations by pursuing her CrossFit journey even while embracing the beautiful journey of pregnancy. As she gracefully navigates this unique chapter of life, her dedication to fitness has not only kept her body in shape but has also had a profound impact on her mental well-being. Marie’s uplifting perspective shines through in her words, “Salus has helped so much with my mental state, my mind is much calmer and helps to keep me focused throughout the day.”

Marie’s commitment to fitness and well-being during pregnancy is both remarkable and motivating.

“ Marie is awesome, she has advanced many of her movements since she started at CrossFit Salus: handstand push ups, single leg squats, kipping toes to bar and Olympic lifts. ” ~Coach Gino

“ Marie is an amazing athlete to coach. From the time she walked into the box, she approached learning new skills with an open mind and relentless determination. She was always willing to try something new and was persistent in conquering her skills. Now, watching her adapt during her pregnancy is nothing short of amazing as she continues to push herself while staying cautious.” Coach Erin

“ Marie is one amazing athlete and person! She’s ready to tackle any workout at any hour. She has amazing weightlifting and incredible gymnastics, she’s a natural born Crossfitter! Aside from her physical feats she’s a lot of fun to have in class as well. ” Coach Steve

“ Marie shows up to work hard at every class! And Always with a smile :)) Despite being pregnant right now with baby #2 she is consistent and committed to her fitness. And she is super amazing at handstand push-ups!! I love having Marie as part of the Salus Community. ” Coach Melissa

Meet Marie Brown, Athlete of the Month for August 2023

1. When and why did you start at Salus?

I joined November 2022. When my mom passed away June of 2022, I felt lost and needed an outlet to relieve my stress and sadness. My daughter’s daycare was a few stores down so I was curious to try Salus out. I had done CrossFit for 3 months in 2019 before I gave birth to my daughter and loved it. I thought it was something really good for me to start up again.

2. How has your performance changed since you started at Salus?

I’m more energized and doing WODs with correct form. I feel stronger and have more confidence performing heavier or harder WODs (but on pause right now during pregnancy).

3. Are there exercises you can do now that you couldn’t do before?

I never did handstand push-ups until I joined Salus, and thanks to Alicia I’m also able to do kipping handstands which makes the workout so much easier!

4. How has your body physically changed since you started?

My body feels more in shape, I can see my legs are more toned, and my arms getting stronger.

5. How has Salus changed you in other ways?

Salus has helped so much with my mental state, my mind is much calmer and helps to keep me focused throughout the day. I enjoy waking up early and going to Salus, I look forward to it everyday!

6. How do you describe Salus to your friends?

From the very first day I joined, I felt like I belonged. Everyone was welcoming and all the coaches were so helpful and always pushed me to do my best.

7. What keeps you motivated to continue? What’s your “why”?

My health is what keeps me going….especially now that I’m pregnant with my second child. I’m getting old and I need to be able to keep up with the little ones!

The coaches are always willing to help and provide alternative exercises if I’m not able to do a specific workout.

8. Favorite lift or WOD?

I just did the dumbell Man Maker for the first time today. That was pretty hard so I’d say that’s one of my favorites.

9. What advice would you give to a newbie just joining Salus?

Read >> Do I Have To Be In Shape To Start CrossFit?

10. What is your next goal to accomplish?

First, to get back to pre-pregnancy shape after I give birth and after, my goal is to get better at my kipping pull-ups and hopefully one day be able to do at least one muscle up!

11. If you could design your own WOD, what would it look like?

Burpee box jump overs, kipping handstand push-ups and weighted sit-ups

12. Favorite thing to do for fun?

To be honest, I enjoy coming to Salus and that is something I do for fun! But other than that, I like to spend time at our lake house in Lake Hopatcong and do water activities with my daughter.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy dish is salmon with broccoli and rice.
Splurge meal would be any Filipino food….I try not to eat them as much since I would have 3 or 4 servings in one sitting!

14. If you could be a animal what would you be and why?

I always had a fascination with elephants. I feel like they are always respected by all animals in the wild. They always seem so calm and playful at times.

15. Favorite motivational quote?

“I never dreamed of success. I worked for it.” Estée Lauder

The post “I feel stronger and have more confidence.” ~Marie Brown appeared first on Salus .

3 Ways to Optimize Recovery

Fri, 28 Jul 2023 01:54:00 GMT

Exercise is a stimulus for change, but it’s the time in between your workouts during which your body adapts and makes progress. In order to take your training to the next level, you must optimize recovery time.

3 Ways to Optimize Recovery

Maximize Recovery with Massage

Optimizing recovery through massage after an intense workout can provide several benefits for the body and the mind!

Revitalize your body and mind at our Recovery Room and experience the rejuvenating power of massage – your ultimate pathway to faster recovery, reduced muscle soreness, and enhanced well-being.

Book your session with Helen Chen, LMT , and unleash the full potential of your performance!

A Note on Sleep

How much sleep is enough sleep? If performance and health are priorities, getting a minimum of 8 hours of sleep per night is crucial. But, that answer will depends on a lot of other factors. Take a look at this blog series that we wrote about sleep to get all the answers.

Think of it this way — You may need to focus on getting more recovery, rest, and sleep if:

nutrition

free consultation

The post 3 Ways to Optimize Recovery appeared first on Salus .

“CrossFit and the Salus community cures a bad day.” ~Erica Schneider

Tue, 11 Jul 2023 13:14:00 GMT

Showing up to CrossFit Salus is more than showing up to a gym — it’s all about the community. From the outside looking in, one may wonder, why do I need a CrossFit community to be successful in achieving a fit and healthy lifestyle? Erica is a shining example of what makes all of us here at CrossFit Salus rave about our community.

“ With that warm smile, it’s hard to miss Erica when she arrives at class. She is always excited to be there. However, when it’s time to get the WOD started, she is all focus and grit. Erica welcomes any and all coaching and does not give up. She sees her progress “glass half full”, especially after recovering from her motorcycle accident, appreciating each bit of progress made. And of course, when the WOD is finished the smile returns. ” ~Coach Erin

“ Erica has had that fire in her eye from day one but also very humble and coachable. She’s always open to learning and eager to be her best. She also is very kind, encouraging and has a wonderful energy. ” ~Coach Scott

“ Erica had been coming to Salus for close to a year now and has become one of our most committed members and a valuable part of our community. She never lets the challenges of life keep her from walking through the door and her gains this past year are a reflection of that. ” ~Coach Anthony

“ Erica is open to all input, really wanting to learn and improve. She is dogged in attempting and mastering new skills, and never lets challenges deter her. She always has a smile and is ready to help anyone she can. A real joy to be around. ” ~Coach Lisa

Meet Erica Schneider, Athlete of the Month for July 2023

1. When and why did you start at Salus?

I was struggling with going to the gym regularly to lose Covid weight and after seeing the positive results close friends and family have had with CrossFit style workouts I decided to give it a try. I did a drop in at another box that was intimidating and intense, I didn’t feel comfortable at all. I spoke with Angela over the phone for a consultation before doing a drop in at Salus and she immediately made me feel welcome, safe and eager to try again.

I joined Salus in July of 2022 and what struck me was the friendly family vibe. I felt comfortable, included and excited to try new things. Also, Benny Gonzalez encouraged me on the air bike during my drop in class when I was seriously questioning my decision and having regrets about dropping in! She was encouraging me when she was struggling too (b/c she didn’t like the air bike either, not b/c she was as out of shape as I was!) I completed the work out and the way everyone supported me and motivated me to return was overwhelming. I felt so accomplished and all I’d done was pedal a bike and not give up.

I am so grateful for her voice in my dark moment of air bike torture. I still don’t like the air bike, but knowing someone like Benny does it even though she doesn’t like it motivates me to keep pushing through things I don’t like, or that I think are too hard.

Everyone at Salus is so supportive and encouraging, it makes it easy to keep coming back… even when there’s air bike in the WOD.

2. How has your performance changed since you started at Salus?

The fact that I can lift a barbell at all let alone all the lifts I can now do with more weight than I ever imagined is amazing. I had never lifted a barbell before joining Salus and now not only can I lift and do things like snatches and cleans, I can do them with proper form.

3. Are there exercises you can do now that you couldn’t do before?

Toes to bar! The first drop in at the other box had toes to bar in the WOD. I had never seen it done, never heard of it before watching 5 brawny shirtless dudes folding themselves in half on a pull up bar. They were going ham and it was super intimidating and impressive at the same time.

I thought it would take me years to be strong enough and coordinated enough to do it. I couldn’t even do a pull up prior to CrossFit and now I can do 3 kipping pull ups unassisted and I can do toes to bar. (singles, still working on stringing them together).

4. How has your body physically changed since you started?

I have more muscle tone and definition than I had before. I’ve been tracking my inches since I started and I’ve slimmed down almost a size and a half!

5. How has Salus changed you in other ways?

Salus has helped me feel healthier all around. I eat better, sleep better and when I have a bad day, I know a workout and seeing my Salus tribe will make everything better.

Mentally it helps clear the chatter in my head, helps me focus more and confirms and validates the fact that I can do hard things. No matter how difficult or uncomfortable, I can and will get through it. I’m strong inside and out and if I can get through Nancy, or Thrusters and rowing without dying, I can pretty much get through anything life throws at me.

My confidence has improved significantly too.

6. How do you describe Salus to your friends?

I tell everyone who will listen how awesome Salus is. Overall the environment is welcoming, friendly and most importantly safe. From the first consultation call before a drop in class to the on boarding Gino and Angela let you know exactly what to expect so when you start you feel comfortable.

The coaches are fantastic, knowledgeable and supportive. Each brings a different style or approach to coaching that appeals to different styles of learning/working out which makes it super easy to improve/learn proper form/technique and progress. They know exactly how to challenge you, when to push, and when to scale back to work on foundations/basics.

No matter what level you’re at you always leave feeling confident, accomplished and motivated to come back. The community is supportive, friendly and encouraging. Especially when you don’t think you can go on in the middle of a grueling WOD and someone calls out to you “Keep moving, you got this!” Suddenly you dig a little deeper and find the energy to finish strong because you feel seen and you know they’re in it with you, they’re not giving up so neither should you.

The box is my happy place, the people, the work outs, even the hard ones… when it’s all said and done I always leave uplifted and happy, even if I’m tired and sore.

7. What keeps you motivated to continue? What’s your “why”?

Initially I started working out because I wanted to be “Fit and 40 not fat and 40” and now I want to continue to see what I can do. I’m so impressed by the men and women at the box, I want to continue to improve and be like them. I want to be able to do all of the movements/lifts to the best of my ability and look as amazing as everyone there.

8. Favorite lift or WOD?

I think my favorite lift is the deadlift. I never did it before joining because I was afraid I’d do it wrong and get hurt. I remember Coach Anthony coached me through it my first or second week and it became my favorite.

9. What advice would you give to a newbie just joining Salus?

Listen to the coaches, don’t be afraid to ask questions. Go at your own pace and never be embarrassed about what you can’t do. Everyone has to start somewhere and everyone continues to learn and improve every day.

10. What is your next goal to accomplish?

Double unders, still can’t do them consistently. I think I’ve gotten one or two in a row but that’s it.

11. If you could design your own WOD, what would it look like?

I wouldn’t even know where to start to design one, I give Gino so much credit for the work outs he comes up with. But it would probably involve something I enjoy like Deadlifts, Front squats, or the Rower.

12. Favorite thing to do for fun?

I like to read or go out to new food places with my friends to try new things.

13. Favorite healthy dish….and favorite “splurge” meal?

Right now my favorite healthy dish is the Chicken Teriyaki meatballs from Coronatos .

My favorite splurge meal would probably be pork roll, egg and cheese on an everything bagel.

14. If you could be a animal/superhero, what would you be and why?

If I could be an animal I’d be a spoiled house cat, so I could nap all day and have people pick up after me.

15. Favorite inspirational quote?

Rejection is protection and redirection. When something doesn’t go how you want or if you get rejected, it just means whatever it was wasn’t meant for you and something better is coming instead.

16. Interesting fact not many people know about you.

I’m a huge nerd. I enjoy attending Comic Cons and am obsessed with Star Wars, Harry Potter, Doctor Who etc.

Regardless of whether you have never stepped foot in a CrossFit box or if you have been doing CrossFit for years, our community is irreplaceable. We pick each other up when we are down and push each other to reach new heights. Check out CrossFit Salus to join this wonderful community.

The post “CrossFit and the Salus community cures a bad day.” ~Erica Schneider appeared first on Salus .

“Before Salus this would have been impossible.” ~Patty DeGennaro

Fri, 09 Jun 2023 15:25:00 GMT

Letter from Patty DeGennaro, Cosmo’s mother:

“It’s been 6 great years, 3 buildings, 1 parking lot, a pandemic and it’s all been amazing.

You folks have played a giant part in his life and have helped him to achieve his dream of being an athlete. Diagnosed with epilepsy and sensory processing disorder as a young child he was simply weaker, uncoordinated, and unable to compete with his peers.

This left him devastated and depressed.

He attended years of occupational therapy but eventually was too old to continue the program he was in. In his last therapy session the therapist asked him what he wanted to achieve and he wrote he wanted to be an athlete and play sports, he wanted to be as good as everyone else.

As parents you know your goal in life is to see your children happy and to fulfill their dreams. We had no idea what to do, he was too old for child occupational therapy, too young for adult therapy, and he still had such a long way to go.

I can remember attending the jump rope for heart at his grade school and watching with heartbreak as he cried because he couldn’t even do one jump.

Then we found CrossFit Salus.

We were very apprehensive about sending him because we were afraid this would be more of the same disappointment he faced his entire young life. Not being able to keep up, not being able to compete and seeing himself as not good enough.

After the first week of classes at CrossFit Teens , it was clear that this was a nurturing environment that would allow him to grow at his own pace. An atmosphere where he was understood and his goals were balanced to allow him to experience personal success.

I will never forget when I picked him up and he was so excited that he was able to do 2 jump ropes. Soon it was 5, then 10, then double unders.

He was changing physically and mentally, he was experiencing growth and seeing his own potential.

It wasn’t long before he decided to try out for the track team in middle school.

Before Salus this would have been impossible.

Sure it’s something he would have wanted to do but never have the confidence to even try. He was no longer the slowest kid or the last to be picked for the team and he did very well. Then it was flag football, high school track and shot put.

I will never forget one summer we attended a pool party with a bunch of families from school. Probably 15 kids, and physically he stood out. He was clearly in so much better shape than every other kid, and he was getting lots of positive attention from his peers. Parents were constantly asking us what he was doing and how he got in such good shape.

Everyone wanted to know what the magic was that transformed this skinny unconfident boy into someone who held his head high and looked so healthy and happy.

We always said thank god for Salus. I honestly don’t think there was ever a day he didn’t want to go work out and see his friends at Salus.

He didn’t need to be pushed because you folks taught him how to push himself.

As a sophomore Cosmo made the Varsity volleyball team and was never prouder than the day he got his letter and varsity jacket.

You all made that possible, not only the coaches but the adults who took him under their wing and encouraged him, gave him pointers, and treated him like family.

Now he is preparing for college, driving, and a job, so he will need to take a pause from Salus. I say a pause because his new goal is to work and save up money to pay for his own Salus classes.

You have had a giant positive impact on my son’s life. Salus is so much more than a place to work out or get in shape, it’s a place of personal journey and growth. Thank you all so much for what you have done for my son. We will never forget you and look forward to meeting again soon. Who knows, maybe my wife and I will try to capture some of that Salus magic for ourselves.”

Sincerely,
Cosmo and Patty

The post “Before Salus this would have been impossible.” ~Patty DeGennaro appeared first on Salus .

Nikki Achieved Her Body Recomposition Goals

Sun, 04 Jun 2023 19:09:00 GMT

Body recomposition is probably one of the top goals I work on most with my clients. While that combination is very hard to achieve, it is absolutely POSSIBLE with consistency day in and day out.

Nutrition, sleep, hydration, exercise…they all need to be on point.

Body recomposition involves simultaneously decreasing body fat and increasing lean muscle mass to achieve a balanced and aesthetically pleasing physique. Not only that, but a higher muscle-to-fat ratio can help improve performance in the gym, boost metabolism and improve overall metabolic health.

It’s not easy, but it’s worth it…if that’s your goal.

Achieving Body Recomposition Goals

Nikki started Nutrition Coaching with the goal to “lose that last bit of fat and gain muscle at the same time.” Through consistency during her 12 weeks, she achieved her goals!

“ Nutrition has given me the tools to push myself to think differently about how I react to, and overcome challenges I face with my weight loss journey. In the 12 weeks, the significant changes I made are how and when I plan my days/weeks by logging my food, tracking my workout routines, staying consistent, and utilizing the helpful knowledge from Coach Angela . Those changes have been the best tools to help me succeed .”

Body Recomposition in 12 Weeks

In just 12 weeks, she lost 6.5% body fat: losing close to 10 pounds of body fat and gaining 2 pounds of muscle.

She lost 2.25 inches around her navel and 2.5 inches around her hips.

And she’s not done.

Staying Motivated with Nutrition

“ What keeps me motivated to keep going is seeing significant changes to my measurements, feeling confident, and the enormous support from my friends and family. Consistency, hard work and dedication are my keys to success .” ~Nikki Schumann

Transform Your Physique

By increasing muscle mass and reducing body fat, you can develop a body that is more efficient at burning calories and maintaining a healthy weight in the long run.

When working with my clients on their body recomposition goals, I take into consideration individual goals, preferences, and factors such as nutrient timing, food preferences, training goals, and recovery.

Ready to achieve your body recomposition goals and transform your physique?

Take the next step by working with our knowledgeable nutrition coaches who will provide the guidance and support you need. Unlock the power of proper nutrition and personalized strategies to optimize your body composition. Start your body recomposition journey today and become the best version of yourself!

The post Nikki Achieved Her Body Recomposition Goals appeared first on Salus .

“Just show up!” ~Dylan Baxter, Athlete of the Month

Sun, 04 Jun 2023 11:24:00 GMT

Consistency is the key to achieving progress. But it’s persistence in doing those actions repeatedly that is going to get you those elusive PRs and experiencing big results over time. And our next Athlete of the Month, Dylan Baxter, is a solid example of that.

“ Dylan always shows up to give 100%! He’s very dedicated, comes early to work on his mobility and very coachable. He pushes others in class and he’s fun to be around. ” ~Coach Camilla

“ Dylan is always well prepared for class, supports and cheers on everyone who is working along side him, is extremely coachable, and a tremendous athlete. ” ~Coach Lisa

“ It’s always fun to coach an athlete who is also a competitor! Dylan always gives that extra 10% so in competition- he knows he can flip that switch. ” ~Coach Anthony

“Dylan attends most of the Friday night classes. He’s always the first one there and typically the first one finished (speedy WODster). Also, he consistently supports and has helpful comments and encouragement for everybody else in the class. He’s very diligent with his form and takes pride in his consistency. He definitely is a dedicated CrossFitter, but more importantly, a very friendly and sincere young man. ” ~Coach Marc

Meet Dylan Baxter, Athlete of the Month for June 2023

1. When and why did you start at Salus?

I started Salus in June of 2021. I was formally at Isabella fitness in Sayreville and was looking to find a gym closer to home.

I took a single drop in class and knew from there that this was a gym I wanted to be a part of.

2. How has your performance changed since you started at Salus?

I have definitely become a better CrossFit athlete since joining Salus.

3. Are there exercises you can do now that you couldn’t do before?

Butterfly CTB pull ups

4. How has your body physically changed since you started?

I have put on a lot more muscle and size.

5. How has Salus changed you in other ways?

My family has a history of high blood pressure.

6. How do you describe Salus to your friends?

7. What keeps you motivated to continue? What’s your “why”?

Seeing progress. I want to slowly but consistently get better.

8. Favorite lift or WOD?

Bicep curls obviously! Most important muscle in the body.

9. What advice would you give to a newbie just joining Salus?

Just show up!

Create the habit of going to the gym.

No matter your skill or ability level if you consistently show up and put the work in you’ll be surprised what you can accomplish.

10. What is your next goal to accomplish?

String together ring muscle ups.

11. If you could design your own WOD, what would it look like?

Bench, curl and hand stand walks

12. Favorite thing to do for fun?

Playing and watching sports.

13. Favorite healthy dish….and favorite “splurge” meal?

14. If you could be a animal what would you be and why?

I would be a dog. They eat sleep and play all day. Doesn’t get much better than that.

15. Favorite motivational quote?

Hard work beats talent when talent doesn’t work hard.

16. Interesting fact not many people know about you.

I used to play collegiate baseball.

The post “Just show up!” ~Dylan Baxter, Athlete of the Month appeared first on Salus .

Christina Froelich Athlete of the Month

Mon, 08 May 2023 23:20:00 GMT

Each month we bring you an interview with one of the inspiring athletes at Salus. We highlight this individual because they have something very special. They give their best in every class, they are hungry to learn and always ready to put in the work. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

This month we are excited to highlight Christina Froelich. Christina started with us back at the containers in the complex parking lot during COVID – you remember training outdoors in the sun, rain, snow…dust and pollen?! We knew she was tough from the start to begin in that kind of environment.

“ Christina is an extremely hard worker, she sets goals and picks things out of her comfort zone to challenge and better herself. She is so positive and supportive of others and a pleasure to coach. She directly shows her appreciation for the help we give her and I have lots of pride for her, we are blessed to have her .” ~Coach Gino

“ Christina is one of those athletes that is always a pleasure to have in class. Although she has experience she is open to learning and applies the cues given to her. Don’t take her quietness for weakness cause she is fierce!! ” ~Coach Scott

“ Christina does not back down from a challenge. Many may associate her with Barbell Club first. However, she has been working hard on improving gymnastics work and even ran a 1/2 marathon in the last year. While coaching her, you can see she is driven to improve, soaking up any advice you give .” ~Coach Erin

Meet Christina Froelich, Athlete of the Month for May 2023

1. When and why did you start at Salus?

I started in August 2020 during Covid because rugby still wasn’t happening and I needed a safe gym to get back into regular fitness.

2. How has your performance changed since you started at Salus?

I’m the best athlete I’ve ever been since starting at Salus. I’ve been a competitive athlete my entire life, and now I have more overall strength and ability than ever before.

3. Are there exercises you can do now that you couldn’t do before?

I barely knew what a snatch was when I walked into Salus that August, and now I’ve competed in weightlifting 3 times and can throw 120 pounds over my head!

4. How has your body physically changed since you started?

Increased muscle mass and loss of inches, especially around my midsection. I like the way I look a lot more now than I used to.

5. How has Salus changed you in other ways?

I’m much more conscious of my eating because I want to feel fueled during and after a workout.

6. How do you describe Salus to your friends?

One of my favorite places; somewhere to go to learn and find motivation, a place where people care about you and will support you.

7. What keeps you motivated to continue? What’s your “why”?

Very plainly, Salus saved my life.

Without the gym and a community to welcome me the last 2.5 years, I would be in a much different place. I keep going because without CrossFit and Weightlifting, I would feel lost.

Hitting a new PR and pushing others around me to test their limits bring me a lot of joy, I wouldn’t miss out on that feeling for anything.

8. Favorite lift or WOD?

I’ll always love a good back squat. Next goal PR: 275lbs!

9. What advice would you give to a newbie just joining Salus?

Take it slow!

There’s no reason to feel like I need to be capable of every skill your first week.

10. What is your next goal to accomplish?

My 2023 goal is to compete in one fitness competition per quarter.

11. If you could design your own WOD, what would it look like?

12. Favorite thing to do for fun?

Traveling!

13. Favorite healthy dish….and favorite “splurge” meal?

14. If you could be an animal what would you be and why?

I’d be a cheetah — fast, determined, and smart!

15. Favorite motivational quote?

“Starting over doesn’t mean starting from scratch.”

16. Interesting fact not many people know about you.

I’ve seen soccer games in three countries (USA, France, Spain).

Congratulations to Christina Froelich, our May Athlete of the Month!

The post Christina Froelich Athlete of the Month appeared first on Salus .

“Our ‘why’ is being good stewards of our minds and bodies.” Meet the Young Family: April Athletes of the Month

Sun, 16 Apr 2023 17:37:00 GMT

This month Salus would like to congratulate the Young Family on being named as our Athletes of the Month. When it comes to dedication, David and his kiddos: Rowland, Hero and Signy, have all the heart, drive and determination! Each one brings a bright light when they walk into our gym with a can-do attitude and a wonderful sense of positivity.

They show up, put in the work and push to improve every day! Hear what the rest of our coaches have to say:

Congratulations to these four on embracing CrossFit and committing to prioritize a healthy lifestyle.

Meet The Young Family, Athletes of the Month April 2023

1. When and why did you start at Salus?

2. How has your performance changed since you started at Salus?

David – My mobility has improved greatly as well as my engine; I’m able to go longer while not sacrificing quality.

3. Are there exercises you can do now that you couldn’t do before?

David – I can do three bar muscle ups in a row – for me, that’s a huge win!

4. How has your body physically changed since you started?

David – I’m embracing the 40s while being in better shape physically than in my 30s.

5. How has Salus changed you in other ways?

6. How do you describe Salus to your friends?

David – I speak about Salus like I would a special gift. It’s something I take pride in, both the work put into it and also the results that come out of it.

It also means I can take that fifth or sixth slice of pizza with no worries at all!

7. What keeps you motivated to continue? What’s your “why”?

David – Our “why” is being good stewards of our minds and bodies. Our lives are a gift from God, and we are supposed to provide a return on that investment made into each one of us individually that honors Him.

Salus’ vigorous programming and innovative application of its methods helps provide for such a return.

8. Favorite lift or WOD?

9. What advice would you give to a newbie just joining Salus?

10. What is your next goal to accomplish?

11. If you could design your own WOD, what would it look like?

12. Favorite thing to do for fun?

13. Favorite healthy dish….and favorite “splurge” meal?

David -As a family, our favorite meal is Ganga sushi in Matawan – that is, when we can afford it!

14. If you could be a superhero/animal/superstar who/what would you be and why?

15. Favorite motivational quote?

16. Interesting fact not many people know about you.

The post “Our ‘why’ is being good stewards of our minds and bodies.” Meet the Young Family: April Athletes of the Month appeared first on Salus .

Nutrition Challenge Rules

Wed, 05 Apr 2023 09:15:00 GMT

Welcome to the Salus Nutrition 60STRONG Challenge!

This is a 60-day challenge designed to focus on building healthy habits you can sustain for LIFE.

When is the Challenge

Start date: Monday, April 17

End date: Thursday, June 15 (just in time for the first day of summer)

How to Join

SLEEP

NUTRITION

EXERCISE

HYDRATION

RECOVERY (for mind and/or body)

GET OUTSIDE

PERSONAL DEVELOPMENT

PROGRESS PICTURES AND MEASUREMENTS

BONUS

GETTING STARTED:

Choose your Home Gym

REGISTER on your desktop.

Download WODIFY RISE on your mobile device.

Take it to another level with 3 months of Salus Nutrition Coaching.

Tell a friend.

Decide- Make a decision that your health is worth it and attack your goals head on!

Commit- Tell your friends and sign up for the challenge together for the ultimate level of accountability.

Attack- Join as an induvial or partner up with a friend. But, remember – e veryone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!

SALUS SIGN UP TODAY!

ANDARE SIGN UP TODAY!

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/

The post Nutrition Challenge Rules appeared first on Salus .

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

Thu, 23 Feb 2023 16:41:00 GMT

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

~20 lbs down in 6 months…let me tell you about my client!

She came to me feeling frustrated and hopeless.

Tired of trying methods that didn’t work in the long run – (Keto worked initially, but when she reintroduced foods, the weight returned) She often found herself snacking when she wasn’t really hungry because she wasn’t getting in the right balance of macronutrients.

She was worried about how to eat to support her stage in menopause but she felt stuck wondering what to do.

Sound familiar?

You’re not alone.

In the menopausal transition, lowering estrogen levels have been associated with loss of lean body mass (LBM) and increase in fat mass. Research shows that menopause is associated with increased prevalence of obesity, metabolic syndrome, cardiovascular disease, and osteoporosis.

Yes, It is Possible to Improve Body Composition Through Nutrition During Menopause

In just 6 months, my client didn’t just lose close to 20 pounds (over 8% body fat lost!) but she has drastically improved the quality of her life and her relationship with food, exercise, and her body.

That’s right – during menopause, she lost fat and maintained her muscle by making nutrition changes.

Best of all, she made this progress even through the holidays and she’s still crushing it. I couldn’t be happier for her!

Now, listen. She does the work and she does it consistently. She is open and honest when she’s struggling and we work through it with her. This is what she had to say:

“CrossFit Salus was the best way for me to get started and stay motivated. I make time for myself with walking, getting enough sleep, lifting moderately, eating with intention, eating healthy carbs and focusing on my why. I want this to be long term weight loss and to stay healthy and focused.
Angela helps keep me on track with weekly check ins, keeping me accountable and reassures me that I’m on the right track… even when I’m unsure.”

All it takes is the decision to change and show up for yourself for once. It’s time to ditch the dieting mindset and embrace a mindset and lifestyle change.

For good.

Menopause Nutrition Considerations

Luckily, the foods you eat have the opportunity to make a significant difference on your body composition and symptoms. Here are a few general recommendations:

Clean it up.

Take time to read labels, avoiding saturated fats, trans fats and sugars. Or better yet, eat more foods that don’t have a label.

Add bulk.

Include high-fiber foods to help you feel fuller longer and vegetables to boost micronutrient consumption. Aim to have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Protein.

Ageing increases dietary protein requirements because skeletal muscles reduce their capacity of activating protein synthesis in response to anabolic stimuli, possibly due to insulin resistance. In fact, some studies show that higher protein intake is associated with higher lean body mass in postmenopausal women.

The suggested amount? 1.2 g/kg body weight – that’s up from the recommended (minimum) of 0.8g/kg.

Sound like what you need? I can help.

Send me a message at nutrition@salusnj.com and I’d be happy to chat with you about where you are currently, where you’ve been, where you want to go, and how I can help you put the pieces together.
www.salusnj.com/nutrition

The post Menopause and Nutrition – Is It Still Possible to Improve Body Composition? appeared first on Salus .

Can I lose body fat and maintain muscle at the same time?

Fri, 17 Feb 2023 21:23:00 GMT

A common question I get asked is,

My answer is always,

The basics aren’t always easy, obvious, or sexy

For instance, guess how many Americans meet the following five criteria?

Only about 6% of Americans are doing this simple five-part combination of basic healthy lifestyle tasks* — never mind all the other stuff like eating enough protein, having a healthy mindset, building supportive relationships, and so forth.

Foundational Means Essential

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

At Salus Nutrition, we help our clients change by helping them succeed.

Success Breeds Success

Hear what our clients have to say.

Meet Amanda

“ Since being down more than 6% body fat and gaining more than 7lbs of muscle…..gymnastic movements feel better, more PR’s have been coming in left & right for me lately, and the confidence I have with myself both inside the gym and outside of the gym is next level. I’m SO happy I decided to invest in myself and finally commit to my health– it’s been 100% worth it!” ~Amanda O’Grady

Meet Chris

Chris Petrosino from Andare Fitness Company didn’t just lose 30 pounds in 24 weeks… he lost 30 pounds without sacrificing any precious muscle – that’s NOT easy to do. Dropped 8.5% body fat and lost over 4 inches around his navel. Here’s what he had to say:

“ Angela is an amazing coach and motivator. She keeps you accountable and the weekly check ins are a huge reason I was able to stay on track. No matter what my week’s plans or obstacles incorporated she could tell me exactly how to tweak what I was eating or even when I should eat.

By far the most success I’ve had with a nutritional coach!!

I will recommend her to anyone interested in wanting a nutritional coach. Since dropping over 30 pounds (my journey is still ongoing) my movement and flexibility have improved so much. I cannot thank Angela enough!!! “~Chris

Meet John

John started Nutrition Coaching in October 2022 with the goal to gain control of his nutrition and form good habits with consistency. Since then he has lost over 5% body fat and even increased lean body mass. And we’re just getting started!

“ Coaching with Angela has changed so many aspects of my life. I only ever imagined looking, feeling, and doing the things I do now. I learned what works for my body and increased my strength and capabilities dramatically through her guidance in just a short time and it’s only the beginning.

She takes things one step at a time to ensure true progress, even if you struggle, consistency is key and you’ll make massive changes. My physical health is carried out into my mental health and positivity in my everyday life. So happy with my progress. ” ~Josh V

Meet Angelica

Her story is unique to her but can be a common story for someone just starting out with resistance training and fitting in adequate protein intake.

In our first 12 weeks together, Angelica’s weight on the scale increased 5 pounds. Sure, that can seem very frustrating.

But she was patient and trusted the process, sticking to it.

Though the scale initially went up, the body composition measurements provided a more clear picture as to what is really going on. At week 12, her body comp showed that she LOST 4% body fat (losing over 5 pounds of fat) and gained over 11 pounds of muscle! I asked Angelica what she changed over the 12 weeks:

“ In 3 months, I focused on bettering my diet by adding more protein, getting in some form of exercise 6 times a week, and sleeping a normal amount of hours per night. Though this was tough, it really paid off! I’ve gained such a significant amount of muscle that it’s made me more confident in my sport (Roller Derby) and my everyday abilities. I feel super strong and able to take on the world. ”

Meet Adrianna

Adrianna decided to start Nutrition coaching perhaps at one of the hardest times of the year…right before the holidays. Her goals? Give herself the best chance possible for her upcoming competition, increase energy and strength.

Over 12 weeks (and through Thanksgiving, Christmas and New Year), she didn’t just smash some PRs on the platform, but she also lost over 4% body fat (losing 7 pounds of fat and gaining close to 6 pounds of muscle).

“ I am in awe of how much my body changed during the time I spent with Angela. Though my weight did not change that much, my body was changing – I even fit into one pair of jeans that I had stopped wearing previously. I also saw gains on the platform. Squat and snatch PRs went up almost weekly, and I felt that my body was able to withstand and recover for the next session with ease. My sleep also improved significantly. I now fall asleep shortly after getting in bed, and I wake up well rested and refreshed.

I learned a lot during this time – and surprised to see how little protein I was eating before. Tracking my meals was eye-opening and meeting my daily protein goals became my top priority. This in turn led to less snacking and less mindless grazing between meals, which also means that my sugar levels are consistent throughout the day. I no longer suffer the 3 PM slump. I honed in my meal prep strategies to guarantee good choices for work lunches and emergency snacks. I don’t think I’ll ever go back to not planning weekly meals. How I made it this far in life winging it is a mystery.

I also did this during Thanksgiving and the winter holidays. I indulged in my favorite foods responsibly, and had a plan for what to eat and how much going into the celebrations. I don’t feel like I missed anything or that I was denying myself. I learned to focus on managing the nutrition my body needs to perform on the platform and that’s the most important lesson. ”

*Liu Y, Croft JB, Wheaton AG, Kanny D, Cunningham TJ, Lu H, et al. Clustering of five health-related behaviors for chronic disease prevention among adults, United States, 2013. Prev Chronic Dis. 2016 May 26;13:E70.

The post Can I lose body fat and maintain muscle at the same time? appeared first on Salus .

“It’s my favorite time of day to focus on me.” ~Annette Navarro

Mon, 13 Feb 2023 13:55:00 GMT

Each month we bring you an interview with one of the inspiring athletes at Salus. We highlight this individual because they have something special. They give their best in every class, they are hungry to learn and always ready to put in the work. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

“ Like a Ninja assassin, Annette quietly moves through the warm up and the strength work dialed in and focused. When the WOd hits, she pulls out the advanced moves for the kill! After class she helps everyone with clean up and equipment with a great attitude. The silent killa I love to have in class! ” ~Coach Gino

“ I’ve been working with Annette with her nutrition and lifestyle goals for about six months. During this time, she didn’t just lose 4.5% body fat, but she also made efforts to improve her sleep habits, dial in her meal timing and displayed a strong determination to fit in her workouts and meals navigating around a tough holiday work schedule. ” ~Coach Angela

“ Annette will also always take the time to motivate you during the WOD with her quiet serious look however you better not say no with that being said knowing her on a personal level she is super sweet and has the best organized gym bag I’ve ever seen! ” ~Coach Scott

“ I may or may not have been the one who gave Annette this nickname, legend unknown. However, I met Annette many months ago, when she casually told me “I’ve not Crossfitted in awhile, but I am back at it now.” I initially was cautious when she responded calmly “yes” when asked if she was planning to the Rx the WOD for the day. She did NOT fault on form, nor did her pace let up and she crushed it. Friday by Friday, she shows up, initially layered up in sweatshirt and pants, all accessories (as Scott also noted) set and ready to go… and from peaceful with a friendly smile, on “Go”, she shows her dedication and intensity, never letting up right to the last second, EVERY time. On occasion, at end of the WOD… I will look over to see how she feels about her accomplishment, and I’ll get that silent killa – grin. Inspirational athlete. ” ~Coach Marc

Meet Annette Navarro, Athlete of the Month February 2023

1. When and why did you start at Salus?

I started Salus in August 2022 but did a drop-in in February of 22’ when I moved down to Monmouth County from Northern NJ.

2. How has your performance changed since you started at Salus?

Yes, I took a break from CrossFit for a month to try a different fitness approach and although it was good it wasn’t the same results I get with CrossFit.

My overall strength and endurance have improved!

3. Are there exercises you can do now that you couldn’t do before?

Strict HSPUs to a riser. I’m down to one ab mat and feel it in my bones, that full range is right around the corner.

4. How has your body physically changed since you started?

Well I’ve lost some weight, gained some muscle…

…and I’m back in my old jeans.

5. How has Salus changed you in other ways?

I’ve been working with Angela to get my nutrition back on track which is inclusive of sleep and stress management and have made progress with all.

6. How do you describe Salus to your friends?

Salus has great programming and one of the best CrossFit communities I’ve encountered through my years of CrossFitting.

7. What keeps you motivated to continue?

It’s my favorite time of day to focus on me.

It makes me feel like a kid again exploring a jungle gym.

8. Favorite lift or WOD?

Deadlift. It’s a basic movement we do everyday, like squatting. It’s empowering to be able to lift heavy weight off the ground.
I don’t know if I have a favorite WOD but I do enjoy Murph.

9. What advice would you give to a newbie just joining Salus?

I would tell a newbie not to be intimidated and to make every effort to try to make it part of their daily routine.

I would tell them to focus on form first, the rest will come in due time.

10. What is your next goal to accomplish?

The beauty of CrossFit is that there’s always something to work on.

11. If you could design your own WOD, what would it look like?

It would include deadlifts, double unders, pull-ups

12. Favorite thing to do for fun?

I don’t know if I have one favorite thing but I would say exploring different areas by foot (walking, hiking or running).

13. Favorite healthy dish….and favorite “splurge” meal?

Is there such a thing as a favorite health dish? My splurge is gluten free pizza or chicken tostadas.

14. If you could be a superhero/animal who/what would you be and why?

I would choose to be an everyday superhero, someone who makes a difference on a daily basis like the folks I work with in the healthcare industry.

If I had to choose an animal I would say a family lion, they are always on the hunt and protecting their family no matter what.

15. Favorite motivational quote?

The post “It’s my favorite time of day to focus on me.” ~Annette Navarro appeared first on Salus .

“I am more confident with myself than I have ever been.” ~Shani Harper

Sat, 21 Jan 2023 18:39:00 GMT

“ Shani is full of surprises and an undying determination. We knew she was going to be willing to put in hard work when she mentioned she was in the Israel Defense Forces. Her commitment to achieve her goals, regardless of the challenges she faces, is inspiring. ” ~Coach Gino

“ I’ve been working with Shani on her goals to improve body composition and establish better eating habits. Throughout our initial 12 weeks of Nutrition Coaching, she didn’t just lose 5 pounds of body fat, but she also gained 3 pounds of muscle in the process. That kind of transformation can only be done with a high level of determination and consistency. ” ~Coach Angela

“ You can always find Shani front and center for every class she attends. She’s attentive and ready to try a new challenge to work towards her goals. Give her a cue, and her response is usually “I’m trying,” which perfectly describes her commitment and work ethic from day one. ” ~Coach Erin

“ One word that comes to mind when I think of Shani is determination. Last year during the open she wanted to get a pull up and she never gave up and now I see her at open gym doing extra work because she is determined to be her best. Making excuses is not in her vocabulary which is evident with what she’s going through but she still shows up. ” ~Coach Scott

Meet Shani Harper, Athlete of the Month January 2023

1. When and why did you start at Salus?

I started back in October of 2021. I wanted to change up the workout I’ve been doing the past few years.

2. How has your performance changed since you started at Salus?

Wow! I’ve gone from 1-10. A BIG 10! Now, I am more flexible and definitely have improved my strength!!

3. Are there exercises you can do now that you couldn’t do before?

Push-ups, pull-ups, toes to bar, lifting heavy weight.

4. How has your body physically changed since you started?

I am stronger, more fit, confident.

After having 3 kids my abs\stomach never felt tight and strong. Now I have muscles for the first time in my life.

5. How has Salus changed you in other ways?

I completely changed my daily nutrition habits. Now I’m focusing on fitting in protein and vegetables first.

Salus is a big stress relief for me as well. Now, I’m sleeping straight through the night.

6. How do you describe Salus to your friends?

The best thing I did for myself, my health.

Salus is a warm and supportive community. I just love it.

7. What keeps you motivated to continue? What’s your “why”?

The results are showing off.

I love the fact that everyday is a challenge with a different workout.

8. Favorite lift?

Back squat.

9. What advice would you give to a newbie just joining Salus?

Keep going, don’t give up. It’s only getting better.

10. What is your next goal to accomplish?

Getting more fit, stronger.

11. If you could design your own WOD, what would it look like?

5 rounds of:

12. Favorite thing to do for fun?

Hiking, beach outdoor activities. Dinner with friends.

13. Favorite healthy dish….and favorite “splurge” meal?

Favorite healthy dish: Branzino fish on the grill. Israeli salad and tahini.

And my “splurge” will be shawarma in pita with a bunch of salad inside.

14. If you could be a superhero who would you be and why?

Wonder woman:) Because she is a strong independent woman.

15. Favorite motivational quote?

“What doesn’t kill you makes you stronger.”

16. Interesting fact not many people know about you.

Love my naps:)

The post “I am more confident with myself than I have ever been.” ~Shani Harper appeared first on Salus .

CrossFit Salus…The Meaning Behind Our Name

Wed, 21 Dec 2022 18:01:00 GMT

Ever wonder how we came up with our name? CrossFit Salus

The Latin word Salus has many meanings: health, well-being, safety and salvation.

(pronounced ‘ s ai l uh s ‘)

At CrossFit Salus, we focus on the three modalities most commonly found in CrossFit workouts including:

Don’t worry if you don’t know what all of these are – our job is to teach you!

Salus represents the solid foundation that CrossFit’s philosophy is balanced on: the building blocks.

Building Blocks of CrossFit

Level 1: Nutrition

Everything should start with nutrition as your base. If you eat terrible, you’re going to feel terrible and get terrible results. Simple as that.

Without getting too complicated – eat meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Eat only enough to support exercise but not to add body fat.

Check out Salus Nutrition Coaching for more information.

Level 2: Metabolic Conditioning

Simply put: cardio, aerobic capacity. Want to “breath better?” Climb stairs without getting out of breath, enjoy a hike with the kids? Jump rope, row, bike, run…even burpees will help you with that.

Level 3: Gymnastics

Control your own body in space and time and perform all range of motion is why we emphasize mobility and gymnastics skill work. At Salus, we love to work on bodyweight exercises like pushups, pullups, handstands. We get our hands on the floor, we hang from the rings, bars and always focus on safety first.

Level 4: Weightlifting

There’s a reason gymnastics comes before weightlifting. Too many times, people want to jump right to the weights before they master their own body weight exercises (gymnastics). But if you haven’t gained mastery of your own body or developed some level of aerobic conditioning, your gains in weightlifting will be slowed.

Be patient and trust the process. The elite weightlifting skills as seen in the Olympics are known as the Snatch and the Clean and Jerk. Check out Salus Barbell Club for more information.

Level 5: Sport

The programming at CrossFit Salus is designed to build your foundation that allows individuals of all levels and all ages to enjoy athleticism, strength and endurance. Whether you’re playing a game of ball with your kid on the weekend or training for a local CrossFit competition, follow this process and you’ll see the results come.

CROSSFIT GENERAL PHYSICAL SKILLS

CrossFit seeks a balance of the ten general physical skills, placing no one skill above the others.

The goal is to have no weakness… which means finding which of these ten you’re not good at and attacking them until there’s something else on the list that’s a weakness and then attacking it and so on. The process is never ending and the goals are constantly changing.

The post CrossFit Salus…The Meaning Behind Our Name appeared first on Salus .

CrossFit Kids Class is “Super Fun!”

Mon, 19 Dec 2022 02:46:00 GMT

Here at CrossFit Salus, we love sharing our passion for fitness with the younger generation in CrossFit kids and CrossFit teens classes.

Promoting health, fitness and fun among children and teens, CrossFit Salus kids classes are for any child in the Monmouth County, NJ area who wants to get fit, stay strong for sports…and have a great time doing it. We offer classes for kids (5-8 years old), PreTeens (8-12), and CrossFit Teens (12+).

Many studies show that exercise is beneficial for school age children, and that kids can also reap the educational benefits of exercise, too!

And our CrossFit kids seem to think so, too. Hear what they have to say about it:

What Do You Love About CrossFit Kids?

We asked a few of our CrossFit Salus kids what they love about the class, this is what they said:

What Do You Do in CrossFit Kids?

Here’s what the kids have to say about the exercises in CrossFit kids class.

Here’s what some of the parents have to say.

“As any parent of a child on the spectrum I did have a little anxiety about adding a new activity to my son’s routine. The CrossFit Salus coaches and community welcomed him with open arms and eliminated all my fears. CrossFit Salus has provided a structured and fun environment utilizing physical brain balancing activities. He is gaining patience, focus, core stability, strength and most of all confidence with every class he attends. I am so grateful for this beautiful community Coach Angela and Coach Gino have created.”

“Signing my kids up at CrossFit Salus has been everything I wanted it to be. My boys are not only getting cardiovascularly fit, they are learning how to dig deep within themselves and push through what is challenging to them. They also get to see that working out with new-found friends makes working out fun and worthwhile.”

“Just when I’m about to pull my hair out as my kids are bouncing off the walls (especially in the winter), I remember CrossFit Kids class is just around the corner. The coaches there do a nice job of sneaking in fitness so the kids have fun and burn off all their crazy energy. Plus, how cool is it that they get to do team workouts and cheer each other on, too!”

CrossFit Kids Registered Program in NJ

CrossFit Salus is a CrossFit Kids Registered Program . All of our CrossFit kids coaches have completed their Level 1 CrossFit Course as well as the CrossFit Kids Trainer Course. Find out more about getting your child involved. Contact us at info@salusnj.com .

The post CrossFit Kids Class is “Super Fun!” appeared first on Salus .

Don’t think you’re “ready” to Start CrossFit?

Sat, 17 Dec 2022 07:14:00 GMT

Don’t think you’re “ready” to Start CrossFit?

Think again!

We all had a lot of questions and concerns before we got started.

Everyone who does CrossFit knows it’s more than a workout. The secret that makes CrossFit so effective is a simple and irreplaceable combination of three ingredients: the results, the coach, and the community.

At CrossFit Salus, we program a “”SMART START” and a “FITNESS” level in every class – lighter weights, modified movements, beginner-friendly.

You’ll be joining a tight-knit local community that is connected to a massive global network of people — people who, like you, are working to become fitter and healthier. You’re now part of a group of people who are here to motivate and support you along the way. We’ll help show you around the gym and introduce you to our coaches and our community

When you’re ready to show up, our amazing (and patient) coaches are ready to welcome you.
Questions? Give us a shout at info@salusnj.com

The post Don’t think you’re “ready” to Start CrossFit? appeared first on Salus .

Do you want more than just a workout?

Thu, 15 Dec 2022 06:04:00 GMT

Are you looking for more than just a workout?

We’re not going to lie: CrossFit can be mentally and physically challenging… but this is precisely the reason why it CHANGES LIVES. If nothing changes…nothing changes.

At CrossFit Salus in Middletown, NJ, we give you the opportunity to become a better version of yourself. Get your energy back and live a full and healthy life.

Instead of going to a regular gym and wandering from machine to machine without any guidance, every single one of our amazing coaches are ready to guide you and encourage you every day, placing strict emphasis on safe movement…and FUN.

Give us a shout to find out more: info@salusnj.com

The post Do you want more than just a workout? appeared first on Salus .

“CrossFit is my stress relief.” ~Donnie Coates

Fri, 09 Dec 2022 18:25:00 GMT

Each month we feature an interview from one of our inspiring Salus athletes. This individual gets a highlight because they not only give their best in every class, they are hungry to learn and always ready to put in the work to attack their goals. They also encourage their community to reach their goals, too.

Our December 2022 Athlete of the Month is Donnie Coates. We believe he strongly embodies what we believe the Salus Community should be all about.

“ What I realized when Coaching Donnie is that he comes in projecting a positive and supportive attitude every time. He defines what we call camaraderie in CrossFit .” ~Coach Gino

“ Donnie is one of the most supportive and encouraging people I know. Not only is he a beast of an athlete (love when I have the chance to WOD next to him) with grit and tenacity, it’s clear he’s passionate about helping others succeed as well. This is where the real satisfaction lies. ” ~Coach Angela

“ There are athletes that can literally infuse positivity into a room. Donnie does that effortlessly through encouragement and his work ethic. It doesn’t matter if you’re doing a CrossFit workout alongside him, lifting on a platform, or working during Open Gym. Donnie never misses a moment to cheer someone on and when he calls YOUR name, you don’t want to let him down! He models a “don’t quit” attitude every workout and is always receptive to how he can improve as an athlete. ” ~Coach Erin

“ I love coaching Donnie. He’s always working hard & pushing everyone else around him! Awesome energy in class when we have him. ” ~Coach Camilla

Donnie Coates, Athlete of the Month December 2022

1. When and why did you start at Salus?

2. How has your performance changed since you started at Salus?

I’ve only gotten better. I’ve learned to manage workouts better.

“Let me control the workouts.” NOT “Let the workouts control me.”

3. Are there exercises you can do now that you couldn’t do before?

If I had to say one, and as stupid as this sounds: Wall Walks. I never liked being upside down at all. I used to go about half way, they say, “maybe next time.” I had no control and let fear dictate my ability. The 2022 CrossFit Open I was scared to death doing all those wall walks.

4. How has your body physically changed since you started?

I’m a True Meathead at heart. So, I know that I’ve put on more showable muscle. Broad shoulders make your midsection look smaller.

5. How has Salus changed you in other ways?

I’ve been so much better with nutrition and consistency. Now, my blood work is better than before I started at Salus.

6. How do you describe Salus to your friends?

Welcoming, engaging, energetic, a friendly, no pressure environment.

No Egos.

No Glamour.

Just hard work, by a fantastic group of friends, coaches and athletes.

Salus offers you a road map to great fitness and proper nutrition . It’s just up to you to take the first step .

7. What keeps you motivated to continue? What’s your “why”?

The other athletes and their progressions keep me motivated. I never leave upset because everyday someone else impresses me with their abilities.

I’m having fun. When I stop having fun, I’ll lose motivation. I’ll never stop having fun.

8. Favorite lift or WOD?

HERO WODS!

They HURT, they BURN, they make you feel like you can’t go anymore. That’s when you push even harder for those who paid the ultimate sacrifice for our Freedoms.

9. What advice would you give to a newbie just joining Salus?

Just show up! You won’t know unless you try. You won’t regret it.

The hardest part is walking through the door. If you’re lucky enough like I was, Coach Melissa will be there to welcome you in the first six seconds and make you feel like family.

READ: What to Expect During Your First CrossFit Class

10. What is your next goal to accomplish?

Get back on the rings for ring muscle ups.

Finally clean over 225#.

11. If you could design your own WOD, what would it look like?

It would be a HERO WOD.

60 Minute Death by Squat Cleans (add 1), Double Unders (add 20), Bench Press (add 2), Bar Muscle Ups (add 1)

12. Favorite thing to do for fun?

Yankees Baseball, CrossFit, Jiu Jitsu and Concerts. Those are my escapes and what I love to do most. #ItsBritneyBitch

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy Dish is chicken and sweet potatoes. Sweet Potatoes are where the gains are made.

Splurge is Bacon Cheeseburgers for sure. 100% No Doubt!!!!

14. If you could be a superhero/superstar who would you be and why?

I’d be my Grandfather Irving, my fathers father. He was a large man, He Stood Tall and built like a rock! (Most people are tall to me). He was a Fireman in the Navy. He served in WWII. Then he worked the railroad for many years. He was an amazing self taught carpenter and provided for his family like no other. He was a kind but strict man. He had an amazing heart. He was a Superhero and a Superstar.

15. Favorite motivational quote?

“The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life.”

16. Interesting fact not many people know about you.

Two important facts that not many people know:

I had taken Prescribed Human Growth Hormone for approximately 8 years as a child just to get to average height. Too bad my mother didn’t mix it with the really good stuff.

Lastly, I’ve had a CrossFit Level -1 Coaching/ Training certificate since 2017.

The post “CrossFit is my stress relief.” ~Donnie Coates appeared first on Salus .

“For me working out is more about my mental health than physical…the physical benefits are just a bonus.” ~Sandy Puzio

Mon, 07 Nov 2022 20:28:00 GMT

Each month we bring you a story about one of our awesome athletes at Salus. We feature this person because they have something special. They give their best in every class (and then some), they are hungry to learn and always ready to do the work. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

“ The first word that comes to mind when describing Sandy is “consistency.” Sandy makes her health, both physical and mental, a priority by consistently attending class. She has no issue modifying movements because she knows moving her body is important, even if slightly different from what’s prescribed. She knows that 8:30 hour is essential to making her a better mom when she continues her day. And that squat depth is so pretty! ” ~Coach Erin Winters

Our November 2022 Athlete of the Month is Sandy Puzio.

Sandy Puzio, Athlete of the Month November 2022

1. When and why did you start at Salus?

I started at Salus in the summer of 2021. I had been doing CrossFit for a few years and circumstances forced me to look for a new box. Changing gyms can be really difficult and I always found it would take me a year to be comfortable and enjoy my workouts but this time was much easier thanks to the coaches and the people at Salus. Even in the temporary space I could tell I ended up where I belonged.

2. How has your performance changed since you started at Salus?

I feel much stronger and while I am still cautious, I am less afraid to lift heavier weights and try new things. I still lift a lot less than everyone else but getting stronger. I am also learning how to be more efficient on the cardio equipment, especially the rower. I have a long way to go but looking less like a monkey going no place than before at least.

3. Are there exercises you can do now that you couldn’t do before?

Not necessarily doing anything new but definitely moving better and more consistently. Learning to use my legs to lift more instead of relying just on my arms.

4. How has your body physically changed since you started?

I am definitely stronger and feeling leaner than I ever have.

5. How has Salus changed you in other ways?

Salus allows me to get a great workout in an hour and I never leave feeling like I didn’t get enough of a workout that’s for sure. While I still watch what I eat, I don’t feel like I need to watch every calorie to get the results I want the way I did with other workouts.

6. How do you describe Salus to your friends?

Salus is such a great box. Great people, great coaches, great programming. I really like the consistency of the programming- you know what to expect each and every day.

7. What keeps you motivated to continue? What’s your “why”?

For me working out is more about my mental health than physical…the physical benefits are just a bonus.

I always feel better when I am done which is all the motivation I need. There’s something to be gained each and every day. There are days when the WOD is not in my wheelhouse at all and I laugh that I came anyway but I’m never sorry I did. My day is always better when I start it with class.

8. Favorite lift or WOD?

I really like any WOD with a couplet of cardio and weights like a few rounds of running and push jerks.
I tend to like a chipper a lot too.

If I had to pick a lift it would be the Bench Press.

9. What advice would you give to a newbie just joining Salus?

You don’t have to be a “CrossFitter.” There are so many ways to modify the workout and still get the same benefits. There’s always something to be gained each and every workout.

No one is judging or worrying about what anyone else is doing other than to encourage you to push through.

10. What is your next goal to accomplish?

I would really like to be able to do a legitimate toes to bar one day.

11. If you could design your own WOD, what would it look like?

It would definitely have running and no gymnastics or rope climbs.

12. Favorite thing to do for fun?

I am a beach lover so for me it would be a day spent on the beach reading a great book.

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is any really good salad with a piece of grilled salmon on it.
Favorite splurge meal would be chicken cacciatore with broccoli rabe.

14. If you could be a superhero/superstar who would you be and why?

I never wanted to be a superhero, adventure is not so much for me- I prefer to stay close to the ground and right side up. I would be Jennifer Anniston for all of the obvious and shallow reasons…I even have a daughter named Emma.

15. Favorite motivational quote?

Probably be something simple like “if it doesn’t challenge you it won’t change you” because it is really the truth.

16. Interesting fact not many people know about you.

I am a sports fanatic, especially the New York Yankees. I like watching all sports and teams and really like listening to sports radio. I wish I had considered a career in sports broadcasting.

The post “For me working out is more about my mental health than physical…the physical benefits are just a bonus.” ~Sandy Puzio appeared first on Salus .

Eating Out and Staying In Control

Thu, 27 Oct 2022 06:43:00 GMT

Eating Out and Staying In Control

Once you’ve made the decision to eat clean, dining out can be a minefield, and can often stir up some anxiety. In attempt to help you from freaking out when you’re eating out, I’ve outlined some simple tips below. Try it at your next business lunch, family celebration or date night.

Eating Out: Navigating Restaurant Emotions

First, accept that you just might be considered “that person.” You know, that one who asks all the questions about the menu, make some substitutions and still might have to send something back.

Yup, that might be you.

If you’ve made a commitment to make smarter choices about what you’re eating, you need to do some due diligence. So, instead of sitting back and feeling self-conscious about your new lifestyle, own that shit.
Hopefully you’ve already had the conversation with those you’re dining with, but if you haven’t, let them ask you some questions and answer in a positive light (saying things like “I choose to have xyz” rather than, “I can’t have xyz”).

Also, instead of judging what they choose to order, lead by example.
So, before you start listing off your questions and substitutions, let your server know that you have a few special requests but you’re willing to wait patiently for the changes and that you really appreciate their help. The more they feel your appreciation, the more they’ll show you the same courtesy.

Do Your Research Before You Go

If you know where you’re going ahead of time, do your homework about the menu. Browse through their online menu and take note of any table-temptations (like warm bread or chips and salsa) so you can be mentally prepared. These temptations can also be avoided by my eating something little before you go so you’re not hangry while you’re waiting for your food.

If you have more time, call the restaurant and ask about the oils they use for cooking. This can help you decide which meals have the red light. If you’re on a roll and have their attention, why not ask about how their ingredients are sourced. Do they use a local farmer or a distributor? What about their meats – are they organic or conventionally farmed? If you’re headed to a restaurant that features local or organic, they’re going to be more than happy to share that information with you.

Once you pick a few items on the menu that look promising, take a look at their nutritional value. My Fitness Pal has a decent database to help you navigate eating out. You can either choose by GPS location or search the restaurant name.

Pick Your Protein First

When you find a grass-fed burger or organic, free-range chicken, it’s time to celebrate and bookmark that restaurant as a favorite. But, when you’re eating out, you’re going to find that most restaurants use conventionally-sourced (factory-farmed) meat. In that case, use this as a guide to help you navigate your choices.

Be Meticulous

Don’t be embarrassed to take an extra few minutes to read over the menu, if you didn’t have a chance to do it beforehand. Ask questions about the cooking methods before you choose your meal.

Focus on What You CAN Control (not what you can’t)

Eating out doesn’t have to be stressful, but it takes a little more work.

Progress, not perfection. That’s our mantra right now.

Do what you can to make the smartest choice and keep your meal compliant. And, even if you can’t control the menu, you can control your portions . Use your hand a guide to help you from going overboard.

Then, it’s time to enjoy your company. Remember to also show your appreciation with a tip for your server, too.

If you have any questions about your individual needs, set up a free 15-minute consultation to learn more about our one-on-one nutrition health coaching with Angela.

The post Eating Out and Staying In Control appeared first on Salus .

Team Sports Strength and Conditioning

Wed, 26 Oct 2022 07:36:00 GMT

Calling all Football, Cheerleading, Soccer, Basketball athletes (and more!)! Take your team to the next level and help prevent injuries with team sports strength and conditioning training at Salus in Middletown, NJ.

What is Team Sports Strength and Conditioning

At Salus, we work directly with sports teams throughout Monmouth County, New Jersey to bring athletes together for a private strength and conditioning class built just for their team. Our coaching staff has worked with athletes involved in gymnastics, soccer, football, cheerleading, dance, softball, baseball, hockey, lacrosse and more.

Athletes have consistently found that training at CrossFit Salus improves their strength, power, speed, coordination, and endurance for their sport. We also focus on building strong team spirit with players working alongside each other and encourage team motivation and sportsmanship.

A team sports strength and conditioning program can benefit all athletes, both male and female. The benefits are numerous: it can help reduce the incidence of injury, reduce burnout, improve performance and improve team bonding!

Prevent Injury

Youth athletes often experience many changes in life and in sport through their growth and development process. While early sport specialization has trended towards becoming prevalent in the youth athlete, it is vital to expose individuals to a variety of movements to help them become a well rounded athlete.

This is why youth athletes need to work regularly with a qualified strength and conditioning coach to ensure these potential injuries don’t become an issue.

Some studies find that kids who specialize in a chosen sport tend to engage in higher levels of vigorous exercise than their peers and may be more likely to sustain injuries, such as stress fractures, tendinitis and ACL tears.

This study , published in the Orthopaedic Journal of Sports Medicine , helps to explain some of the dangers of sports specialization. “Athletes who focus on one particular sport tend to practice more frequently and intensely compared to athletes who do not.”

The recommendation?

Replace some of their sport-specific training with different forms of exercise, such as conditioning.

A common fear among parents is that if their children don’t play more and more, they’ll fall behind in their sport and won’t ultimately be as good of an athlete. The study says, “But it may actually be the opposite. If children do too much, they may get injured and fall behind.”

Strengthen Your Athletic Performance and Gain the Winning Advantage

Working with a professional coach who specializes in strength and conditioning for athletes is important not only to help prevent injuries, but also to improve athletic performance. Resistance training, stability, coordination, movement efficiency and mobility can have a big impact for a young athlete.

By working with professionals, athletes can improve their speed, agility, quickness, conditioning and range of motion. With a well-designed strength and conditioning program, athletes will see what their body is capable of and what they can accomplish, enhancing a sense of self-confidence and body image. This advantage not only helps them in their sport, but in all avenues of life.

Plus, we know how to make exercise fun! They’re still kids after all, exercise should have an element of fun and not feel like a chore. Our coaches like to mix things up to help athletes prevent physical and mental burnout.

Schedule Your Small Group Strength and Conditioning Series for your Team Sports

At Salus, we offer Kids and Teens Fitness classes throughout the week that athletes can join at any time.

If you are interested in keeping your group together, Private Team sports strength and conditioning sessions are one hour dedicated entirely to that team’s specific training. Cycles last anywhere from four to twelve weeks depending on the team’s needs. Our coaches can work with you to find the best days and times to meet your players’ needs.

*From elementary to high school and travel teams, various ages are welcome (typically ages 9 and up).

Contact Coach Angela at info@salusnj.com for more information or to receive Team pricing.

The post Team Sports Strength and Conditioning appeared first on Salus .

Train Smarter. Not Harder: Time to Think About Shoulder Health

Wed, 26 Oct 2022 01:04:00 GMT

Time to Start Doing Something About Your Shoulder Health

It can be tempting to skip out on the right warm-up because it’s a “I’m not sore today” or “we’re starting our light” kind of day. Those excuses couldn’t be further from the truth. If you want to maximize shoulder health and prevent injury, you have to spend time preparing your body- every day.

Shoulder health is about training smarter…not harder.

Train Smart

As the most mobile joint in your body (moving in all three planes of motion), shoulder health is essential for all level athletes. Whether you’re just starting out or have been doing CrossFit for years, this is for you.

Here’s the deal, we know you’re limited on time. But, we also know you want to stay strong for your goals …and for life. It’s critical to keep your shoulders healthy and build the right balance with it comes to your scapular muscles (those around your shoulder blade) and rotator cuff. You do that and you’ll not only prevent injury, but you’ll also optimize performance.

And thankfully it doesn’t have to take a ton of time.

A few days a week, do the “Y,T,A” exercise laying in the superman position at home. This simple drill can be used before or after you workout. Keep the weight low (or just use your arms) so you don’t end up shrugging your shoulders during the movement.

Take time for foam rolling the lats and thoracic, too. Roll both with the muscle fibers as well as against them. When you hit that sweet spot, stay there, applying pressure and breathing calmly to help release the tension.

Or “bulletproof your shoulders” during open gym with Crossover Symmetry , the “ultimate shoulder system proven to eliminate pain and optimize performance.” Conveniently located on the red rig, you can get take the steps you need to end shoulder pain and prevent injury.

Keep the Focus on Shoulder Health at CrossFit Salus

It’s never just enough to go through the motions. When you start Crossover Symmetry, talk with a coach first to ensure you’re hitting the positions correctly, doing the exercises in the right order and using the right cords of resistance for each exercise.

It doesn’t matter if you’re a competitive athlete or you want to burn off some steam and be fit for life, we’ll help you keep those shoulders healthy and strong!

Have a CrossFit or Weightlifting question? Let’s chat!
Don’t hesitate to talk with us before or after or simply shoot us a message at info@salusnj.com .
————–

Check out some of our most popular CrossFit posts:

The post Train Smarter. Not Harder: Time to Think About Shoulder Health appeared first on Salus .

“I get more excited cheering others on and seeing them crush their goals then I do my own.” ~Dan Unkel

Wed, 12 Oct 2022 17:34:00 GMT

Our October 2022 Athlete of the Month is Dan Unkel.

“After the American flag outfit, how could we ever forget! Dan has always been a good listener, always has felt coachable, he always did his best and looking at the long term Dan has improved his lower body strength a ton of his skills with the barbell. Gymnastics movements have improved a great deal, too.” ~Coach Gino

“Dan is just a nice, humble hard worker and always gives words of encouragement.” ~Coach Scott

“I know Dan first as his former competition partner and as his coach second. Working side by side with him, you get a first hand experience as to how his calm, focused demeanor helps him crush workouts (and keep his partner calm, too). Dan sees the work in front of him, puts his head down, and gets it done regardless of how lofty the challenge. During class, he always makes an effort to support others around him while staying committed to improving his own performance.” ~Coach Erin

Dan Unkel Athlete of the Month October 2022

1. When and why did you start at Salus?

I joined Salus in January of 2018. I joined because I needed a change in my boring exercise routine, I would either lift weights or run, but never both at the same time or for any period of time.

CrossFit is the perfect combination of cardio and lifting for me… and because Erin Winters handed me a glass of Salus Kool Aid and told me to drink it.

2. How has your performance changed since you started at Salus?

I will be the first one to admit that I am nowhere near where I want to be as far as my fitness level goes, but Salus has helped me to get closer to it and realize what my weaknesses are. (ahem….cardio)

3. Are there exercises you can do now that you couldn’t do before?

Bar Muscle Ups. It feels so good when you fire yourself over that bar knowing I can do something that not many people in this world are capable of.

4. How has your body physically changed since you started?

I’m always sore…in the best way possible.

5. How has Salus changed you in other ways?

I’ve done two nutrition challenges and have learned a lot doing them. I have seen a noticeable difference each time. I understand what I need to put into my body and although my children, work, work schedule (steady midnights as a police officer) doesn’t help with nutrition, sleep and stress, the tools that Salus has provided me with has put me in a much better place then if I had never walked in those doors.

6. How do you describe Salus to your friends?

I have told anyone that will listen that Salus will be the best decision you could make as far as trying to reach your fitness goals.

The people, the atmosphere, the comradery…there is no gym that can duplicate the motivation you get walking into this building with these people.

7. What keeps you motivated to continue? What’s your “why”?

My family and my job.

We are a very active family (Cameron-Gymnastics, Cali-Basketball, Mason-Football) and I want them to know that I wouldn’t ask them to do anything that I wouldn’t be willing to do. I work out and they know that, they ask me to workout with them and I’m glad they do. I want to be able to run, jump, and throw with them whenever they want. Also, it helps to stay in shape so I look good in uniform or a full American flag workout outfit.

8. Favorite lift or WOD?

The easy answer is Bench Press. I try and never miss bench day, but if I had to pick a favorite WOD, I would go with all the lifting, DT !

9. What advice would you give to a newbie just joining Salus?

Be patient and don’t look around. Don’t worry about what everyone else is lifting or capable of right now. You’ll get there.

You’ll amaze yourself if you just give yourself the time.

10. What is your next goal to accomplish?

Get my nutrition back on track. When is the next challenge? I need to set time aside to meal prep and put the effort into getting back to where I want to be.

11. If you could design your own WOD, what would it look like?

How about a birthday WOD 5/7/80, I’ll be 43.

5 rounds of 7 bench press (Gino can pick the weights), 43 box jumps and 80 dubs.

12. Favorite thing to do for fun?

Vacation anywhere near the beach with the girliest drink I can find. Don’t judge me!!!

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy-Egg white’s with turkey and salsa on a spinach wrap.

Splurge Meal-Taco’s or Buffalo Wings

14. If you could be a superhero, who would you be and why?

Based on my job, I’d have to say either Superman or Spiderman. To try and help people in any way I can before they are hurt or become a victim is why I go to work each and every day. After 18 years on the job, nothing has changed for me. It gets disheartening to hear negative views about police officers but I’m also comforted by the effort that my men, women and I put forth despite the negative narrative.

15. Favorite motivational/Inspirational quote?

“The only thing necessary for evil to triumph in the world is that good men do nothing.” -Edmund Burke or maybe JFK

16. Interesting fact not many people know about you.

I was a State Champion football player and Track athlete in high school and went on to play both in college. To me, CrossFit is me not letting my inner athlete go and why I refuse to scale most WOD’s even though it is probably the smart thing to do for me at 42 years old.

The post “I get more excited cheering others on and seeing them crush their goals then I do my own.” ~Dan Unkel appeared first on Salus .

Clean Eating Meal Prep

Wed, 28 Sep 2022 06:21:00 GMT

On an epic hunt for healthy food every time you’re hungry? Find yourself scrounging through the kitchen feeling like you could eat anything in sight? This clean eating meal prep plan will give you the structure to make your own system work with your goals…not against them.

Because, when you have access to clean, healthy food, and it’s conveniently around you…you’re more likely to make healthy choices and stick to your plan all week long.

Enter: Clean Eating Meal Prep

If you’re looking to maximize performance, increase energy, reduce stress and just finally feel organized for your week, you need to meal prep. Whether you’re paleo, vegan or eating for performance , clean eating meal prep simply means you’ll be setting aside some time to prep clean, healthy meals in advance so it’s ready and conveniently available whenever you need it.

Here’s what you need to do.

1. Make the Clean Eating Meal Prep Plan

2. Identify Challenges

3. Make a Meal Prep Menu

The post Clean Eating Meal Prep appeared first on Salus .

Do I Have To Be In Shape To Start CrossFit?

Tue, 27 Sep 2022 08:05:00 GMT

Too many people think they can’t start CrossFit until they’re already fit. Well, we’re here to tell you that waiting until you’re “in shape to start CrossFit” couldn’t be further from the truth. That’s like saying, “I can’t do a yoga class because I’m not flexible.” Well, isn’t that the reason why you should do yoga? Right?

Start with the Fundamentals

At CrossFit Salus, we take all our new members through the fundamentals first, we call it on-ramp , before they jump into a regular class. Our experienced trainers will show you how to exercise with the right movement patterns and pain-free range of motion and to do so with confidence.

Completing this course before you jump in to the group class is a critical component to ensure success over the long haul. If you’re still concerned about a group setting, there’s always the option to continue private training.

Explore Private Training >>

We’ll Help You Improve Your Fitness

We like to define “fitness” as an increased work capacity across broad time and modal domains. Huh?
Simply put, we’re going to increase your ability to perform XYZ as quickly (and safely) as possible or as much as possible. XYZ will be a functional movement or a combination of functional movements. Functional means that you’ll be able to transfer it over to your everyday life.

One of the biggest reasons we urge you to start sooner than later is that if you wait to “get in shape,” you’re going to have to move. And how you move is very important to staying fit.

Often, when beginners start the “getting in shape” process without the guide of an experienced trainer, it can lead to poor movement patterns which only lead to pain. We’re not talking about muscle burn, we’re talking about tension and discomfort that comes sometimes during, but a lot of times, after a workout.

Pain sucks. It makes everything harder. Including sleeping. Once that pain surfaces, workouts tend to stop and you’re back to square one without knowing where to turn. If that sounds like something you’ve experienced before, you’re not alone.

Am I Too Old to Start CrossFit?

We get it, as we get older, our bodies change. Maybe there’s more aches and pains, maybe you find foods affect you differently. But when it comes to CrossFit, age is just a number. CrossFit is for anyone and everyone.

Many of the amazing members in our community actually started CrossFit after the age of 40. While the majority of our members fall within the 35-44 category, we have incredible athletes in their 60s as well.

Not only that, but we’re also proud of our new and pregnant mammas who make the time to workout. Our coaching staff is are experienced and knowledgeable to guide them through safe and effective exercises as their body changes.

All Levels Welcome at CrossFit Salus

When you’re ready to start CrossFit in the group setting, our coaches are there to provide appropriate modifications for any exercise, any workout, based on your level. Plus, every class is broken down into three levels for CrossFit: Smart Start, Fitness and Performance.

If you choose to perform the Smart Start track, you’ll be working with lighter weights and beginner-friendly movements.

Fitness is the next step up.

And if you choose to do the Performance workouts, you’ll be advancing to heavier weights and more advanced movements. But, remember, we always offer modifications. That means, that no matter how in shape you are, no matter your age…. everyone in the room gets to experience the same stimulus during the workout.

What makes CrossFit so fun and challenging is that, regardless of your level, there is always a new skill to master or a weakness to work on. We’ve all struggled through achieving our first double-under, unassisted pull up and hero WOD before. That’s what makes CrossFit such a tight-knit community. Everyone here understands your struggles and celebrates your success right alongside you.

Whether you’ve been coming to class for a few months ready to kick it up a notch or you’re a seasoned competitor wanting to master advanced movements, our coaches are here to help you reach your goals.

Schedule your drop-in class today >>

CrossFit XPRESS

If you’re still not convinced to start CrossFit, we encourage you to try our new CrossFit XPRESS. This class is designed for all levels. Whether you’re just starting out or looking to supplement your current training regimen, this 30-minute, high paced workout is for you.

Prepare for Your First CrossFit Class

Don’t let these thoughts keep you from trying something new and fun. Yes. Fun. Come join us at CrossFit Salus, because we can’t wait to cheer you on and show you how much more there is to life than waiting to “get fit” first.

Give it a try, you’ll be happy you did.

At CrossFit Salus in Middletown NJ, our coaches are experienced in gymnastics, mobility, endurance training, olympic lifting, powerlifting and nutrition.

We’re committed to providing a supportive and challenging environment for our members to develop and maintain health and fitness for life.

Got questions? We’re here to help!

The post Do I Have To Be In Shape To Start CrossFit? appeared first on Salus .

Should You Try a “No Barbell” XPRESS Class?

Mon, 26 Sep 2022 18:06:00 GMT

Short on time and need to squeeze in your workout on your lunch break? At CrossFit Salus, we offer a no-barbell XPRESS class.

As the name implies, this specialty class is all about getting in, getting that heart rate up for a 30 minute workout and getting on with your day!

But you will find a high-energy class that is perfect for the athlete on-the-go and combines full-body functional movements (no barbell) that will give you a great workout on a time budget!

CrossFit Salus NO BARBELL XPRESS Class

Are you interested in trying out CrossFit, but maybe not interested in moving heavy weight?

This class will fuel your metabolism and burn mega calories.

Are you an endurance athlete looking to stay conditioned in the off-season?

This class will help you train more efficiently and effectively with less wear and tear on your body.

Do you need to supplement your current programming with a quick metcon?

This class will help you get stronger and faster, improve aerobic capacity and reduce over-use injuries.

Get a better feel for what XPRESS is all about…drop in and check out a class for yourself!

CrossFit Salus XPRESS Designed for all Levels

Whether you’re a newer CrossFit athlete or an experienced athlete, this class is for you! (Already a member? This class is part of your membership.)

While our CrossFit endurance class can help you supplement training for events like a half marathon, adventure races and triathlons, you don’t have to be an athlete to sign up. It is designed for all levels. This class is a way for anyone to give CrossFit a try without worrying about the complex barbell movements.

Read: Do I Have To Be In Shape To Start CrossFit?

Got questions? We’re here to help!

The post Should You Try a “No Barbell” XPRESS Class? appeared first on Salus .

“I want to be able to stay strong and active for as long as I can.” ~Charley Sweet

Fri, 23 Sep 2022 20:17:00 GMT

Our September 2022 Athlete of the Month is Charley Sweet.

“Charley is a smart CrossFitter, he knows when to push himself and knows when to scale things. He focuses on the right details and sees the value in the long term benefits of his time in the box.” ~Coach Gino

“Charlie doesn’t let “can’t” get in his way. His persistent attitude shines through during class while tackling technique, specifically in his lifts. He always seeks to challenge himself while being receptive to coaching cues.” ~Coach Erin

We’re so happy to have Charley as this month’s Athlete of the Month and an awesome part of this community. Enjoy his interview below.

Charley Sweet Athlete of the Month September 2022

1. When and why did you start at Salus?

I started Salus in January of 2021 when we were still working out outdoors. There was something primal about being out there in the cold, putting in the work. I joined because my old gym was too far to drive every day, and I just needed a change from where I was.

2. How has your performance changed since you started at Salus?

I’ve been doing CrossFit for about ten years. For the first 3 or 4, I was super competitive with myself and made great strides and improvements. After that I started to sort of level off into the athlete I am today.

3. Are there exercises you can do now that you couldn’t do before?

No, not really. I may be better at dubs than I was, but not by much on the reg.

4. How has your body physically changed since you started?

More gray hair; I’m turning 50 in a few weeks…

via GIPHY

5. How has Salus changed you in other ways?

Since I started Salus, I have also started a career change. I started the process of going back to school to get an RN license about the same time I began Salus.

Going to the gym in the morning to start my day on a positive note has a whole new meaning to me. Not only do I see fitness and health through a new, maybe more educated light, but I am really learning about the long term effects of staying consistent with my fitness. Pushing too hard and getting injured or just too sore to move is not helpful.

6. How do you describe Salus to your friends?

It depends on the friend I’m talking to.

A fitness friend: I tell them that it’s the place with real CrossFit , amazing coaching and a super supportive community.

If I’m talking to a not-so -fitness friend, I call it my “happy place.”

7. What keeps you motivated to continue? What’s your “why”?

My why is easy: I want to be able to stay strong and active for as long as I can. Salus is the fountain of youth.

8. Favorite lift or WOD?

My favorite WOD is the one that leaves me with more energy than when I started. Sometimes a short hard one and sometimes a long chipper. Usually I can make any WOD work for me by scaling it to suit my needs for the day.

9. What advice would you give to a newbie just joining Salus?

Don’t be in a hurry, play the long game and make the commitment to your health and fitness.

You will get better and stronger and faster.

You’ll see your body transform in a healthy amount of time.

You will be able to do more for longer if you stick with it…it’s not a quick fix.

Listen closely to your coaches, they all want you to succeed!

10. What is your next goal to accomplish?

I just want to get to the gym tomorrow. Everyday I come is an accomplishment.

11. Favorite thing to do for fun?

I love to be outside. On a bike or a walk with a backpack.

12. Favorite healthy dish….and favorite “splurge” meal?

I love food and I love to cook good food so don’t really think about food as healthy or not healthy. I’m hungry, I eat, and if I’m not I don’t. My only real rule is that I don’t eat a couple hours before going to bed. It’s a guarantee for a bad night’s sleep and I’d rather be hungry.

13. Interesting fact not many people know about you.

I’ve lived in 13 different cities/towns.

via GIPHY

Through this monthly recognition, we are showcasing those dedicated members for their hard work and accomplishments and show the community that anyone can be a CrossFitter.

All you have to do is make the choice to give it a try, set goals, work hard and challenge yourself. You may be surprised at what you will accomplish! It’s not that this person is able to RX every workout or lift the most weight. What makes an Athlete of the Month is that every time they come to the box, they try their hardest, give the workout their all, and then some.

They go above and beyond by spending extra time to work on specific skills, are welcoming of others and encourage other athletes to do their best, too. They really embody what CrossFit is all about and work to make CrossFit Salus the community and family that it is.

Each month we will choose a different Athlete and post some fun facts about them to help you get to know them better. Have a nomination? Let us know who by sending an email to angela@salusnj.com .

via GIPHY

The post “I want to be able to stay strong and active for as long as I can.” ~Charley Sweet appeared first on Salus .

3 Reasons to Try CrossFit for Kids and Teens

Thu, 01 Sep 2022 06:24:00 GMT

What is CrossFit Kids and Teens

CrossFit Kids and Teens is a physical activity program specifically designed to make health and fitness fun for kids of all ages! Fighting against the constant struggles of tech temptations and health consequences of a sedentary lifestyle, our programs offer a safe and fun environment for kids to learn to love fitness.

At Salus, we teach them to work hard so they can play hard: run faster, be stronger for sports and enjoy new activities.

CrossFit Kids, PreTeens & Teens classes consist of constantly varied workouts with functional movements to deliver fitness that is “broad, inclusive, general, and scalable” for any child at any level.

What’s this all mean?

These programs are designed for their age – not adults. We focus on developing overall athleticism and proper movement mechanics to help children become well-rounded athletes. Workouts can be made easier or harder to tailor to the level of each child ensuring each participant is challenged just enough to deliver measurable results and safe progress.

While we focus on specific skill movements each month, no two workouts will be the same (for the most part). That way, kids and teens won’t get bored and the novelty will keep them excited about participating.

Our youngest athletes, 5-8 year old, are encouraged to stay active in a fun, light-hearted environment with plenty of exercises disguised as games. As they grow with CrossFit Kids, into PreTeens (8-12) and up to Teens (12+), they’ll discover their self-confidence while developing body awareness and coordination. We teach functional movements that are fundamental to all things kids do when they play or participate in organized sports such as running, throwing, pulling, pushing, climbing, lifting and jumping…just to name a few.

And the benefits are numerous. Here are three.

Stronger, Faster, Smarter: Benefits of CrossFit Kids

1. Build a Solid Base

Kids and Teens are like little sponges. When they are exposed to good habits and consistency in form for fitness at an early age, it helps them build a healthy base for the rest of their lives. Studies show that active kids generally grow up to be active.

With proper instruction and emphasis on supporting good movement patterns, children can participate in activity without worrying about injuries.

2. Support Confidence

CrossFit classes can help develop kids and teens on an emotional level. With focus on sportsmanship, teamwork, following direction, self-discipline and honesty, we aim to set kids up for success later in life. Promoting camaraderie and discipline, CrossFit provides a safe emotional release for kids who are rapidly changing every day.

Also, as kids progress, they will experience a noticeable difference in their confidence levels resulting in a boost in overall self-esteem on the field and in school.

Which leads us to…

3. Improve School Performance

Sure, CrossFit Kids and Teens is a great place to get fit, make new friends and learn important social skills, but it can also help their minds get sharper, too!
A British Medical Journal study showed that the more active children are at age eleven, the better they performed in exams (English, math and science) in the following years up to age sixteen. The researchers found a significant link between physical activity and academic performance: “Studies have revealed relationships between PA [physical activity] and relevant cognitive outcomes such as measures of executive function, as well as studies suggesting that PA might increase time ‘on task’ in class and reduce classroom ‘problem behavior.”

Check out our CrossFit Kids mention in the New York Times: High-Fives, Not High Reps

CrossFit Salus Kids and Teens

At CrossFit Salus in Middletown, NJ, all of our CrossFit Kids and Teens classes are taught safely and effectively under the close supervision of a thoroughly trained CrossFit Kids Trainer. The ultimate goal of of our CrossFit Kids and Teens program at CrossFit Salus is to help kids develop a lifelong love for fitness.

CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide. CrossFit Salus is the only CrossFit Kids Affiliate in Middletown, NJ.

We invite you to encourage your children to try new things, meet new friends at CrossFit Salus. Find out more about our CrossFit Kids and Teens program and feel free to contact us at info@salusnj.com with any questions.

————–

Check out some more of our CrossFit Kids & Teens posts:

The post 3 Reasons to Try CrossFit for Kids and Teens appeared first on Salus .

William Barnhisel on “Dad Strength”

Fri, 19 Aug 2022 21:05:00 GMT

Each month we bring you a story about one of our amazing Salus athletes. This person has something special. They give their best in every class (and then some), they are hungry to learn and always ready to do the work without complaining. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

Our August 2022 Athlete of the Month is William Barnhisel. William came to CrossFit Salus in 2019 looking for a place to drop in during the holidays. Now living in the Middletown, NJ area, Bill and his wife, Lauren are regular members. You’ll find Bill crushing the early evening WODs bringing his positive energy and baby Bill Jr. with him!

“Bill is so much fun to coach—he gives 100%, has never seen a barbell he can’t wait to move, and crushes those gymnastics movements. He is a real pleasure to have in class.” ~Coach Lisa

“Bill is a pleasure to have in class . He quietly crushes every WOD and has a real sweet family.” ~Coach Scott

“Bill is one of our most well rounded male athletes, he has a great mind set, great energy and loves a challenge.” ~Coach Gino

We’re so happy to have William as our August Athlete of the Month and as an awesome part of this community. Congratulations Bill!

William Barnhisel Athlete of the Month August 2022

1. When and why did you start at Salus?

I started full time when my wife (Lauren) and I moved to Middletown in the Summer of 2020. Previously, I would drop in periodically when Lauren and I would come down from the city to visit her family.

2. How has your performance changed since you started at Salus?

I think this is because mainly we consistently do lifting at Salus or because now I have dad strength with the birth of Little Bill. Our old gym in the city was so small and so busy it was hard to program lifting.

3. Are there exercises you can do now that you couldn’t do before?

Strict HSPUs I always struggled with, but I have definitely gotten better at those and can string larger sets together now.

4. How has your body physically changed since you started?

Well when first starting Salus I had a little more COVID weight, you can only get so far with a 50lb dumbbell in a 500 sq ft apartment you are sharing with your wife and 80lb dog. So I dropped the COVID weight by fall of 2020 and have been pretty consistent since then.

5. How has Salus changed you in other ways?

I have always used the gym as my de-stressor. So Salus definitely helps with that. It’s a combination of zoning out for an hour a day and just focusing on the task at hand, getting the endorphins going and having fun with the other members.

It’s a great community at Salus.

6. How do you describe Salus to your friends?

Eh ok, Kidding. Lauren and I have made most of our friends in Middletown from Salus.

On the whole they are great people who enjoy the same things so it’s easy to make friends and enjoy the community.

7. What keeps you motivated to continue? What’s your “why”?

For me it is really my stress management. My job is pretty stressful, so my workouts are essential.

8. Favorite lift or WOD?

I love Murph. I know it’s a long one, but just something about chipping away at it while keeping in mind WHY we are doing it is just so motivating.

9. What advice would you give to a newbie just joining Salus?

Take your time figuring everything out, especially on the technique. No one really cares how much you can lift or what you can do.

It takes a while for some of the movements to click. I’ve made the mistake when I was younger by trying to go too heavy too fast on some of the lifts and have injured myself. Some of the members have been doing this for years, so don’t feel intimidated when they are lifting much heavier or doing movements you don’t know yet.

10. What is your next goal to accomplish?

My mobility.

I sit most of the day for work, so my back and hip flexors get pretty tight. I want to get to a point where I can comfortably sit in a full squat for minutes without being uncomfortable.

11. If you could design your own WOD, what would it look like?

I love long chippers, so some combination of hang power cleans, shoulder to overhead, HSPUs, double unders and bar muscle ups with a 25 minute time cap.

12. Favorite thing to do for fun?

I’m a busy body. So I love my projects around the house. Lauren sometimes gets annoyed with, “why can’t you just relax?”

I don’t know why, but I usually need to be doing something.

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is soy salmon filets I make on the grill. I started doing it for lent last year on Fridays and now it’s one of our staples at the house.

My Favorite splurge meal is homemade pizza, when it’s made I eat far too much of it!

14. Favorite motivational quote?

“Don’t put off for tomorrow what you can do today.” I think this goes back to my busy body nature, again it annoys Lauren sometimes haha.

15. Interesting fact not many people know about you.

I’ve been to 46 states. Most of it came from traveling during my wrestling career, but I think it’s pretty cool I’ve seen so much of the country.

Only states I haven’t been to are: Wyoming, Idaho, Washington and Alaska.

The post William Barnhisel on “Dad Strength” appeared first on Salus .

Explaining CrossFit Terms to Your Friends

Mon, 25 Jul 2022 11:15:00 GMT

Explaining CrossFit Terms to Your Friends and Learning the Common Vocabulary, Acronyms and Abbreviations

So, it’s official. You “drank the Kool-Aid” and you CrossFit now…but how can you explain all those CrossFit terms to your friends and let them know just how awesome it really is. Oh and by the way, what in the world do all those acronyms mean?

One question we ask each of our Athletes of the Month is: How do you explain CrossFit to your friends or someone who is unfamiliar with it?

It can be hard to put into words; it’s all about the experience, but the standard definition is: “ CrossFit is the sport of fitness built on the methodology that the workouts include high-intensity, constantly varied, functional movements. ” You can tell somebody that and it still probably makes no sense to them.

The best way IS for them to experience it.

But to simplify it; you can try something like this: “ CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids… CrossFit prepares you for all that and more by performing those exact movements in our workouts. We borrow exercises from things like Olympic weightlifting, gymnastics, and metabolic conditioning (like running and jump roping), and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast. And it’s fun. ”

AND you are proof that it works.

For most people that go to a regular gym, they have no direction and no idea what they’re doing. CrossFit is not necessarily random because it’s constantly varied; at CrossFit Salus, our programming is progressive and done with purpose and a goal in mind.

We have a very close relationship with all of our athletes and we make sure they’re doing everything safely & properly, so you get 100 percent direction when it comes to the workout. In fact, each workout has three different CrossFit levels available so everyone gets a great workout.

Often, many people don’t realize that nutrition is about 80-90 percent of how you’re going to perform, look and feel. So that is also something that we discuss very early on in the journey at Salus.

CrossFit terms are unique. This sport is comprised of it’s own lingo. Here are some basic terms and their definitions:

The post Explaining CrossFit Terms to Your Friends appeared first on Salus .

CrossFit Levels

Wed, 20 Jul 2022 10:46:00 GMT

We Design Our Own Programming using CrossFit Levels

At CrossFit Salus, all of our programming is well-thought-out and planned in advance with your goals in mind. It is not canned. Each CrossFit class is specifically designed to meet the needs and goals of our varied community. Which is why we offer CrossFit Levels.

We Understand

We understand that a vast range of personal goals and abilities exist at the box, which is why we offer different levels to help each individual achieve his/her goals .

Whether you’re a beginner, progressing toward the next level or a seasoned CrossFit athlete, you will still be able to get a good workout and achieve the appropriate stimulus of the programming.

CrossFit Levels = Options Options Options

Every CrossFit class offers three different levels. No matter which level you choose, you will all participate together using different weights or skill options.

Here’s an example of CrossFit Levels at Salus

The post CrossFit Levels appeared first on Salus .

Family Fitness Middletown NJ

Sat, 16 Jul 2022 05:08:00 GMT

We are excited to announce our fifth Salus Family Fitness Day series coming this fall.

Fit Fam! Family Fitness Series

This specialty family fitness class is specifically designed for children ages 7 and up and their parent to participate in a great workout together! Full-body workouts will incorporate cardiovascular exercise, functional fitness and light weight training. Participants should wear athletic clothing & sneakers, bring water, expect to sweat… and have a blast!

Our CrossFit Salus Kids & Teens Coaches know how to make exercise fun and are excited to share their love of fitness with the Middletown, NJ community.

Space is limited and reservation is required. Please contact angela@salusnj.com .

Who

Children age 7-12 are welcome to attend with their parent. Whether you’re new or experienced, our aim is to introduce participants to new skills and spark their interest in fitness!

You do not have to be a member at Salus to participate. So invite your neighbors and lets show everyone what a great community we have here at CrossFit Salus!

When

3-class series starts in September 2022.

Sunday, September 11, 18, 25

Registration

Registration for the 3-class series is $75 and includes one child + one parent.

Space is limited. Contact angela@salusnj.com if you are interested in participating.

The post Family Fitness Middletown NJ appeared first on Salus .

Collin Martin, Athlete of the Month

Thu, 14 Jul 2022 14:51:00 GMT

Like many, Collin joined after a long break away from fitness during COVID. But he’s back and improving more than ever! Just hear what some of our coaches have to say:

“Collin definitely has a competitive streak. He has definitely been working on improving his level of performance, technique and positioning to reach that next goal.” ~Coach Gino

“I can confidently say that Collin is laser focused. You can tell he spends his class time soaking up as much as he can from our coaches. He pushes himself and is eager to attack his weaknesses.” ~Coach Erin

“Collin is constantly pushing his own boundaries, willing to try unfamiliar movements, back off to work on form, and also work heavy. He is very coachable, and constantly working to improve.” ~Coach Lisa

“Coaching Collin is always a pleasure. Every workout, I can see his mind thinking “how can I attack this workout.” He never compares himself but constantly tries to beat what he did yesterday.” ~Coach Anthony

Congratulations Collin! Meet our July 2022 Athlete of the Month!

1. When and why did you start at Salus?

I joined in May 2021 after a 15-month CrossFit hiatus. My wife and I moved to Middletown from Jersey City during the pandemic.

I was mostly working out at home as a result of Covid, either running or hitting the Peloton, and I wanted to get back to the challenging/intense workouts that CrossFit provides.

2. How has your performance changed since you started at Salus?

I have definitely gotten stronger, especially over the last few months. I ran a marathon last fall so my attendance was spotty, and I wasn’t really pushing myself on the strength side of the equation.

Since this past winter I’ve tried to challenge myself a bit more with heavy lifts, and to not take the easy way out on the metcons (like choosing a weight that I knew was way too light.)

I’ve set a few new PRs on lifts lately as a result.

3. Are there exercises you can do now that you couldn’t do before?

Both my overhead squats and squat snatches have improved a lot. That might sound crazy for anyone who has witnessed them, but they are so challenging for me that little increases in weight here and there are big accomplishments for me (I’ll challenge anyone in the gym for the “worst mobility” title!)

When I first started CrossFit, I would avoid classes where these lifts were programmed; now I seek them out since I want to keep improving.

4. How has your body physically changed since you started?

The good news is that I have gotten stronger, but the bad news is that I still have the “quarantine 15” and don’t fit into a lot of my clothes! Angela might have a new nutrition client soon…

5. How has Salus changed you in other ways?

I try to take the 6a class when I can fit it into my schedule since it helps me get focused for the day. I get the feeling of accomplishment right away, and then I’m ready to tackle my job knowing I got the workout out of the way.

6. How do you describe Salus to your friends?

It’s a great community where everyone checks their ego at the door.

No matter how strong you are or how quickly you finish a workout, everyone is supportive because what matters most is that YOU push yourself and YOU make sure you’re getting the most out of each workout.

My friends have said it looks intimidating, but at the end of the day, everyone is there for the same reason.

And the coaches are all incredible—the coaches at Salus are all passionate and invested in the success of all of us.

7. What keeps you motivated to continue? What’s your “why”?

I love competition, and while my “glory days” are behind me, this still allows me to get the competitive juices flowing. That can technically mean against the other people in the class, but more often than not it’s just about pushing yourself to the limits. I love the idea of workouts that say “go do XYZ as quickly as you can.”

8. Favorite lift or WOD?

Murph! I’d be happy with adding in another mile in there somewhere!

9. What advice would you give to a newbie just joining Salus?

Just stick with it. It can be intimidating at first, especially when you don’t know the lifts and exercises, but over time it’s going to get you in great shape. And listen to the coaches!

10. What is your next goal to accomplish?

Bar muscle ups.

11. If you could design your own WOD, what would it look like?

Murph but with 5ks at the start/end

12. Favorite thing to do for fun?

Trying new restaurants and golfing when I can

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy: grilled chicken and veggies
Splurge: Tomahawk ribeye with all of the unhealthy sides: mashed potatoes, Mac and cheese, creamed spinach.

14. If you could be an animal, what would you be and why?

My dog Eli. He’s a weirdo so I’d love to know what’s going on in his mind..

15. Favorite motivational quote?

“ To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

16. Interesting fact not many people know about you.

-Every year I do a “beer mile” with my friends. I’ll be happy to provide more details off the record…

-I was once flown to Singapore for a 3.5 mile race.

The post Collin Martin, Athlete of the Month appeared first on Salus .

CrossFit Salus Kids At Home Workouts Summer

Tue, 12 Jul 2022 19:26:00 GMT

CrossFit Salus Kids At Home Workouts Summer

Welcome to CrossFit Salus Kids’ At-Home Workouts for the Summer! As the warm weather beams outside, it’s the perfect time to get your young ones moving, engaged, and learning valuable skills in a fun and exciting way. This season’s theme is “Integrity: Do the right thing (even when no one is watching),” instilling important values alongside physical fitness.

Theme

Integrity: Do the right thing (even when no one is watching)

Skills

Squat, Perfect Pushup, Jump Rope

CrossFit Kids WOD

Warm Up: Run around the cones and FREEZE when the music stops to do exercise (plank, sit up, perfect pushup, squat)!

“Jack in the box” Squats: Squat slowly down, hold down and then “spring!” out, standing up strong.

WOD: AMRAP in 6 minutes

3 squats at door
crab walk to cone (half way)
3 tuck jumps at cone
bear crawl to wall
run back to door

Learn How to Take Your Heart Rate

Let’s learn how to measure your HEART RATE.

A person’s heart rate (pulse), is the number of times the heart beats per minute. The heart is a special muscle because of what it does for us. The heart sends blood throughout our body. That blood provides our body with important oxygen and nutrients… it also carries away waste.

To find your pulse in your neck, place two fingers on your Adam’s apple in your throat (that’s the part that sticks out and moves when you swallow). Gently feel to the side of it, and you will find your pulse.

Count the number of beats (pulses) for 15 seconds.. Take that number and multiply it by 4 to find your heartrate in beats per minute . For example, if you count 25 beats (25 x 4 = 100 beats per minute.)

Take your pulse before you start (best if done first thing in the morning)- this is your ‘resting heart rate’. Record your heart rate again after exercise and note the difference.

Did you Know? A child’s heart typically beats faster than an adult’s.

CrossFit Kids WOD at Home

AMRAP in 7 minutes

5 perfect squats
burpee broad jump (about the length of your driveway)
5 tuck jumps at one end
bear crawl to other end
5 perfect pushups
run down driveway and back

*repeat

CrossFit Kids Game

Sponge Bucket Relay

Divide kids into two teams (adults can play, too!)

Place cones 50 feet apart.

At the starting cone, place two buckets filled with water, each with a sponge, and place two empty buckets at the other side.

On trainer “3-2-1 GO” the first child in line dunks the sponge into the water and then runs the sponge to the other side, squeezes water out of the sponge into the empty bucket and runs back to the starting line.

While the teammates are waiting, they must be doing jumping jacks or squats. The team with the most water in their bucket when time is called wins.

Challenge

Jump Rope in :45 seconds

How many successful skips can you do in :45 seconds?

Drop In for a Teens Fitness Class

Ready to take your child’s fitness journey to the next level? Sign them up for one of our engaging and empowering CrossFit Salus Kids or Teens drop-in classes today! Our experienced trainers are here to guide them through fun workouts, teach important life values, and foster a love for staying active. Don’t miss out on this opportunity to help your child grow physically and mentally. Join us now and be part of the CrossFit Salus community! Find out more at: www.salusnj.com/kids www.salusnj.com/teens

The post CrossFit Salus Kids At Home Workouts Summer appeared first on Salus .

Hand Rips: Maintaining Your Hands for CrossFit

Thu, 07 Jul 2022 19:00:00 GMT

How to Prevent CrossFit Hand Rips

You know you’re a CrossFitter when handshakes become a topic of conversation. Not only because of your strong grip, but because of those nasty little calluses and hand rips. It’s important (and easy) to make hand care a part of your training.

Between hanging on the bar for toes to bar and endless pullups, holding on to the barbell with a hook grip for the snatch or clean and jerk, kettlebell swings, heavy deads, dumbbell snatch….almost every move in CrossFit can take a toll of your hands.

All that extra dead skin build up not only makes for a rough handshake, but it also increases your risk for a hand tear! And while some might feel proud to show off their hand rips as a badge of CrossFit, they’re really painful and they limit you training for a long time (how many exercises can you think of that don’t involve holding on to something…not many)

Daily and Weekly Hand Maintenance to Prevent Rips

Try these simple hand care tips to prevent hand rips and keep your grip ready for anything:

Daily

Moisturize.

Especially in the winter, make sure you keep your hands moisturized. I know, it’s not fun to touch your keyboard or smart phone with lotioned-up hands, so at the very least, make sure you put on plenty of lotion nightly.

Opt for all natural lotion without harmful chemicals. Burt’s Bees and Badger Balm are both good lines to try.

Weekly

The night before your rest day, make a habit to shave your calluses.

Tweezerman makes a good callus shaver, just be sure you use a sharp blade each time (a dull blade could end up ripping off close-by, sensitive alive skin).

Then, buff them down with a pumice stone or an fancy electronic one like this one , and moisturize thoroughly.

When should you do this? Rest day is best, that way you have all night and the next day for any sensitive skin to smooth out. Make sure you don’t do the the day of your WOD or your hands will hurt.

Keep Your Hands Healthy!

These hand care steps may not always give you soft “pre-crossfit” hands, but it will definitely prepare them to handle whatever workload you throw their way and prevent those notorious hand rips, too!

Have more CrossFit questions?

Let’s chat! Check out our blog for more frequently asked questions. And of course, don’t hesitate to chat with us before or after class or shoot us a message at info@salusnj.com.

Check out some of our most recent CrossFit posts:

The post Hand Rips: Maintaining Your Hands for CrossFit appeared first on Salus .

Maxson & Joshalynn Athlete of the Month

Mon, 27 Jun 2022 23:53:00 GMT

We couldn’t be more excited to share this month’s featured Athletes of the Month! Max & Joshy have, of course, been doing CrossFit since day one. From flipping car tires in the prekids class to learning double unders in the kids class to clean and jerking a 60 pound barbell in the preteens class…they are now officially old enough to graduate once again to the CrossFit Teens class! But, it’s not just their physical strength that has developed over the years. We have witnessed them experience breakthroughs mentally and emotionally… which we’ve seen carry over in all aspects of life.

So proud of you both! Congratulations on being featured Athletes of the Month!

How and when did you start CrossFit?

Max : I started CrossFit Salus at the year 2012 and I started because my parents go to the gym and they inspired me to go.
Joshy : I started in 2012 and when I was 2 years old… because of my parents.

How is your performance changed since you started at CrossFit?

Max : My performance has changed cuz I am now I feel able to do pull ups and heavier weight heavier barbell movements and I’ve actually been able to do more double unders.
Joshy : My performance has changed a lot. Now I can do a lot of kipping pullups. I can do pretty heavy weight for weightlifting and I’ve also gotten better at my double unders.

How has your body changed since you started a decade ago?

Max : My body has changed because I can clearly see the muscle growing on my body now…more than I did when I was younger. And I’m able to perform things that I couldn’t do before.
Joshy : For me, I definitely see more muscle on my body!

How does CrossFit impact other activities like gymnastics or basketball?

Max : CrossFit has helped me to jump higher and it’s easier to block people in basketball or score layups in basketball…so I thank CrossFit for that!
Joshy : For me, CrossFit has helped me a lot in gymnastics. I can also do a lot of things in track. It’s like a big circle, CrossFit helps me with my legs a lot and you need strong legs for track and gymnastics. CrossFit has also helped me learn how to breathe correctly in my other sports.
Max : Also, after I’m done sprinting, I’ve learned how to control my breathing so I can recover faster.

How do you describe CrossFit to your friends?

Max : Well, mostly I say that you should come to my parents gym and get buff like me.
Joshy : I tell them it’s like a fun class where you get to workout and it’s not a boring class. It’s fun because of the way the workout is designed, the music and being with my friends.

What keeps you motivated to keep going?

*Both point to Mom*
Max : You. But also just the fact that if I keep working out, I’ll build muscle.
Joshy : If I go, then I’ll be strong and I can prove everybody who called me weak, wrong.

What is your favorite exercise?

Max : My favorite exercise is jump rope.
Joshy : Kipping Pull-Ups

What advice would you give somebody new who walked in to CrossFit?

Max : I would tell them to go with the flow and try your best because nobody judges you.
Joshy : If they were scared, I would tell them that it’s going to be ok and I would also partner up with them and help them.

What is your next goal to accomplish?

Max : Probably being able to do six or seven strict pullups in a row.
Joshy : My first goal would be get a PR on the clean and jerk (higher than 55#) and also I would like to get 15 kipping pullups in a row.

If you could design you own workout what would it look like?

Max : It would start with strict pullups, then pushups then calories on the rower, double unders and end with more pullups.
Joshy : First I would have kipping pullups, then we would have to do handstand walks, then run around the building then deadlifts!

What’s your favorite thing to do for fun?

Max : Playing Minecraft and basketball in the front yard.
Joshy : Going on my new beam.

What’s your favorite healthy meal?

Max : Wahoo’s
Joshy : Sushi

What’s your favorite fun meal?

Pizza!
Pizza!

If you could be a superhero who would you be and why?

Max : For a superhero I would probably be Doctor Strange because – if you think about it – he has basically every superpower because he can open up different universes and he has (or used to have a timestone).
Joshy : Millie Bobby Brown because he’s an actor in a movie that I really like and she’s a kid/teen and I’d love to be in a movie like a kid, too. Or maybe Captain Marvel because she can do everything. She’s really radical.

What is your most favorite inspirational or motivational quote?

Max : This is from a book: “It’s not what you have, it’s what you don’t have that counts.” Meaning you have to work together with others to solve something – like the mystery in the book.
Joshy : Don’t Be Afraid To Work Hard Enough To Find Out How Good You Can Really

What’s a fun fact not many people know about you?

Max : I don’t think many people know that I was born at 10:33am in Oxnard California.
Joshy : Something a lot of people don’t know is that when I was born, I had to stay in the hospital for 21 days. So even though I was born first, Max got the first ray of sunlight.

The post Maxson & Joshalynn Athlete of the Month appeared first on Salus .

“I want to continuously challenge myself and stay physically active for as long as I can.” ~Alex Lautenschlaeger, Athlete of the Month

Thu, 12 May 2022 17:38:00 GMT

Like many individuals, Alex started CrossFit looking for a new way to stay active during COVID. As a former collegiate athlete he wanted a challenging activity that also satisfied his competitiveness. He says, “The mental challenges that each workout presents always is a great way of proving to yourself that your mind and body are oftentimes capable of way more than you think.”

Congratulations Alex! Meet our May 2022 Athlete of the Month!

1. When and why did you start at Salus?

I started at Salus in October 2020. I wanted to be more active and find a new challenge.

It was a combination of me missing the competitiveness of college golf and the desire to get into better shape and use the extra time I was gifted due to remote work (COVID).

It was also super easy to start and try a class, which was nice.

2. How has your performance changed since you started at Salus?

I am more flexible and stronger than I was before I joined Salus.

It’s great to see how my performance has changed when looking at Wodify.

The mental challenges that each workout presents always is a great way of proving to yourself that your mind and body are oftentimes capable of way more than you think. Aside from the physical aspect, I believe that the workouts at Salus are a great way to improve mental toughness.

3. Are there exercises you can do now that you couldn’t do before?

CrossFit and the programming at Salus forced me to work on my weaknesses.

I wasn’t able to do double unders or toes to bar before and my pull up strength has increased significantly. Learning how to kip has helped me string together multiple reps and complete larger sets.

Any gymnastics movement is especially challenging for me and being able to do pull-ups and toes to bar confirms that I made progress since I first started.

4. How has your body physically changed since you started?

5. How has Salus changed you in other ways?

The nutrition reset challenges that Salus offers have helped me and my wife identify healthy alternatives to certain foods, which still helps us to this day.

6. How do you describe Salus to your friends?

I describe Salus as a group of likeminded people who have a passion for fitness and support and encourage each other regardless of skill or fitness level.

It’s great to see how passionate the coaches are and how they “walk the walk.” The coaches do the workouts themselves and compete in CrossFit and weightlifting events, which is cool.

7. What keeps you motivated to continue? What’s your “why”?

I am very fortunate to be healthy and I want to continuously challenge myself and stay physically active for as long as I can.

Seeing the ‘older’ members at Salus whoop my behind in every workout except Rowing and Rope Climbs (special shout out to Gino for programming that WOD!!) is also very inspiring to watch. I want to be in such great shape later in life as well!

8. Favorite lift or WOD?

Contrary to popular belief, it is not Wall Balls, Rowing or Running. I enjoy back squats and really any kind of Team WOD because I always find a little extra motivation when I work as part of a team.

9. What advice would you give to a newbie just joining Salus?

10. What is your next goal to accomplish?

I want to move into the Rx workouts more consistently.

11. If you could design your own WOD, what would it look like?

3 rounds for time

15DB snatches

30 wall balls

500m row

Finish the WOD with a single heavy clean

12. Favorite thing to do for fun?

Hanging out with the family and maybe sneak in a few holes at the golf course.

13. Favorite healthy dish….and favorite “splurge” meal?

Chicken, rice & veggies.

Splurge: Wiener Schnitzel, fries or potato salad and a good German beer

14. If you could be an animal what would you be and why?

I’d be a bat so I am more comfortable upside down and I can bang out more HSPU’s!

15. Favorite motivational quote?

“Whether you think you can, or you think you can’t – you’re right”. Henry Ford

16. Interesting fact not many people know about you.

I worked on the LPGA (Ladies Professional Golf Association) Tour as a professional Caddie for a while.

The post “I want to continuously challenge myself and stay physically active for as long as I can.” ~Alex Lautenschlaeger, Athlete of the Month appeared first on Salus .

“I sleep much better at night, I eat better, overall I feel better about myself.” Matt Eaton, Athlete of the Month

Wed, 13 Apr 2022 15:49:00 GMT

All the Salus Coaches agreed that Matt Eaton was a great choice for the April Athlete of the Month! We couldn’t agree more with Coach Melissa, “He gives 110% at every WOD no matter the time of day!”

He makes it happen. Always showing a commitment to his health and rotating between the morning classes to be sure he gets his time in at Salus. As Coach Erin puts it, “He truly makes that time count by challenging himself with each workout.”

Not only that, but “Matt is very respectful of the WOD stimulus and works really hard in every workout,” says Coach Gino.”

“Matt is great, very coachable and listen to correction. His engine is crazy!!! Sometimes I blink and he’s done,” Coach Camilla.

Congratulations Matt! Meet our April 2022 Athlete of the Month!

1. When and why did you start at Salus?

I started in September of 2021. I moved to Middletown from Fanwood and needed a new gym.

2. How has your performance changed since you started at Salus?

I have gotten much better at a lot of things, most notably handstand walks and overhead squats.

3. Are there exercises you can do now that you couldn’t do before?

Handstand walks.

4. How have you changed since you started CrossFit?

CrossFit overall has changed my life drastically. Since starting everything above has gotten much better.

5. How do you describe Salus to your friends?

Since I moved in January I left a great gym with an awesome community. I dropped into a bunch of gyms around Jersey but couldn’t really find one that lived up to my previous gym until Salus.

6. What keeps you motivated to continue? What’s your “why”?

I enjoy pushing myself and feeling good about what my body and mind can accomplish in the gym.

I also try and be a good role model for my kids and hopefully they find their way into a healthy/active lifestyle sooner than I have.

7. Favorite exercise?

I have a lot that I like. I would probably have to say bar muscle ups, rope climbs, and box jump overs are my favorite movements.

8. What advice would you give to a newbie just joining Salus?

The accomplishments may not seem like a lot in the beginning (they are) but when you look back a few months or even a year or two you will notice how far, how quickly you have came.

9. What is your next goal to accomplish?

Get better and more consistent on my hands.

Would love to get a 25 foot unbroken handstand walk.

10. If you could design your own WOD, what would it look like?

5 rounds for time

11. Favorite thing to do for fun?

CrossFit

12. Favorite healthy dish….and favorite “splurge” meal?

Healthy – Salmon and broccoli

Splurge – pizza

13. If you could be a superhero, who would you be and why?

This is a tough one to answer. I normally don’t think like this. I am happy with being myself.

14. Favorite inspirational quote?

I have a few but this one fits with my precious answer.

The post “I sleep much better at night, I eat better, overall I feel better about myself.” Matt Eaton, Athlete of the Month appeared first on Salus .

Nutrition for Teens

Wed, 30 Mar 2022 11:16:00 GMT

Tired of trying to get your teens to eat healthy? Whether your child is a competitive athlete, recreational athlete, student (or all of the above), nutrition for teens can be tricky.

Nutrition for Teens: Fueling Your Young Athlete

From sidelining sugar to sleeping for strength, nutrition and lifestyle factors play a huge role in improving athletic performance. Being the best athlete isn’t just about how much you train in the gym or on the field. Your young athlete, whether they are competitive or recreational, will have an edge over their competition if they eat, drink and recover the right way.

At Salus Nutrition, our focus is on education and prioritizing real food (while acknowledging that hey – they’re kids and might want a treat here and there). Keeping nutrition for teens as natural as possible is key, but balance is also important. Of course, homemade foods are always preferred to packaged foods, but we know convenient foods are going to happen. So, we’ll help your teen navigate through the maze to choose their best options for fueling their bodies.

Choosing the right, quality foods is only half of the battle. Knowing what to eat, how much to eat and when to eat it also plays a role. Game day nutrition matters, but it’s what they eat every day leading up to game day that matters most.

Carbohydrates, proteins, fats all work together like a team. Those macronutrients are essential, along with their teammates: vitamins, minerals, fiber and water. It’s important for your teens to get in the habit of reading nutrition labels and recognize ingredients worthy of putting in their bodies.

Give Teens the Direction the Need to Reach Their Goals

At Salus Nutrition for Teens , we take into account their goals, interests, personal preferences, likes and dislikes, hobbies and history to create an individualized action plan. From the winning pre-game meal to the rebuilding recovery meal, we’ll help them recognize smart choices, read nutrition labels and figure out how to choose the right foods for their game plan.

Your teen will meet on a regular basis with Coach Angela (also via text, email or phone) to review progress and encourage small, gradual changes week-by-week. Rather than focus on calorie counting, Coach Angela will help them understand food choices and healthy, sustainable habits for life.

Take the stress out of trying to get your teen to understand how to eat. By reviewing progress, listening to their challenges, and celebrating wins along the way, Coach Angela will work with your teen to come up with an actionable plan for improving and maintaining healthy habits to reach their goals.

Find out more by about our coaching services at www.salusnj.com/nutrition or by contacting Coach Angela at nutrition@salusnj.com .

Resources

Healthy Snacks for Kids (and Adults). We Call them “Mini-Meals”

Hydration for Young Athletes

Flexibility for Young Athletes

How much sleep do you really need?

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/

The post Nutrition for Teens appeared first on Salus .

Bill May “Practicing a healthier lifestyle allows me to be a good example not only for my children but to my friends and family.”

Tue, 15 Mar 2022 23:44:00 GMT

Progressive improvements over time yield big results. And our next Athlete of the Month, Bill May, is a solid example of that.

“Bill has definitely shown a strong level of commitment,” said Coach Gino. “He has made a lot of improvement in his technique in a lot of the movements we do in CrossFit. Not only that, but he is always supportive of others in the class and doesn’t hesitate to make things fun with great dad jokes.”

Congratulations Bill! Meet our March 2022 Athlete of the Month!

1. When and why did you start at Salus?

My CrossFit journey started in July 2021. I had been working out at a local gym for years and lost my motivation. I was basically just going through the motions for years. CrossFit has piqued my interest for a while but I just never pulled the trigger until some friends that were members motivated me…. Basically The Crocker’s forced me to join.

2. How has your performance changed since you started at Salus?

My strength, mobility, technique and stamina have improved significantly.

3. Are there exercises you can do now that you couldn’t do before?

4. How has your body physically changed since you started?

I’ve lost weight and built muscle.

5. How has Salus changed you in other ways?

My energy levels have increased which has allowed me to keep up with my kids longer.

My eating habits and recovery habits have improved dramatically.

I’m more diligent about making sure I eat healthier and get enough sleep in order to live a healthier lifestyle and refuel for the next day’s workout.

6. How do you describe Salus to your friends?

Fuc*ing Awesome!

The coaches are fantastic and all have a ton of experience, knowledge and enthusiasm.

7. What keeps you motivated to continue? What’s your “why”?

The gratification of overcoming the daily mental and physical challenge is something that I really enjoy.

I’ve seen an increase not only in my strength but my mental toughness and confidence which is carried over into other facets of my life.

8. Favorite lift?

The Power Snatch

9. What advice would you give to a newbie just joining Salus?

Go light, work on technique, and keep going, it gets better!

10. What is your next goal to accomplish?

Bar Muscle Up

11. If you could design your own WOD, what would it look like?

20 Min AMRAP of:
40 Double Unders
20 GHD sit ups
15 Turkish Get ups
10 Wall Walks

12. Favorite thing to do for fun?

Hang with my family but I would say that’s probably not their favorite thing to do. Also I, love spending time and fishing on Lake Champlain.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy Dish: Salmon, Brussel Sprouts and rice.

Favorite splurge is any dessert …. I love my sweets

14. If you could be an animal, what would you be and why?

A King Cobra- their venom is powerful enough that a single bite could kill a Bull in under 3 hours. It can cause dizziness, blurred vision and often paralysis which is very similar to how I feel after most WODs.

15. Favorite inspirational quote?

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” ~ Unknown

16. Interesting fact not many people know about you.

Hmmm, I’m pretty open but I would say for most of my life I thought I was half Italian but found out recently that I’m actually greek…’Opa!’

The post Bill May “Practicing a healthier lifestyle allows me to be a good example not only for my children but to my friends and family.” appeared first on Salus .

Sandra Andrews “The more I attend, the more I surprise myself with what I can accomplish.”

Wed, 16 Feb 2022 17:48:00 GMT

When the Salus Coaches discussed who should be our next Athlete of the Month, Sandra’s name came up multiple times. Sandra has come a long way over the past 6 months. “She is very coachable and willing to learn.” Not only has she made massive improvements in the gym by improving her lifts and body composition, but it has also positively impacted her energy and stress levels as well.

As a coach, it’s so inspiring to witness when people achieve PRs, but you just can’t beat the tears of joy over her 20lb clean PR back in January. You MUST watch the video we posted on our Instagram page . “She has definitely shown a lot of improvement.”

Congratulations Sandra! Meet our February 2022 Athlete of the Month!

1. When and why did you start at Salus?

I started at Salus in late August in 2021. I decided to try this after seeing my friend Yuliya transform herself after having her third child. We did a Rugged Maniac together (I love these kinds of races with obstacles) and we were talking the whole time and she convinced me to try CrossFit.

The main reason is because the workouts are always different. I like that! So here I am!

2. How has your performance changed since you started at Salus?

I definitely have more stamina than I used to. I can definitely lift more weight (slow and steady) and I can actually RX some of the level 1 workouts.

3. Are there exercises you can do now that you couldn’t do before?

Yes, pull ups. I still need to work on kipping, but I can do a couple of pull ups when I used to not even be able to do anything close to that. And wall balls were my nemesis, but now they’re just annoying!! Lol!!

4. How has your body physically changed since you started?

I am not stuffing myself in my jeans anymore. I don’t weigh myself ever, so I have no idea if I have lost weight, but I definitely feel like my torso, arms and legs are getting more toned, but I have a ways to go before I look like Angela!!

5. How has Salus changed you in other ways?

I definitely think a lot more about the food I put in my body! If I am going to spend this time exercising I don’t want to undo that with what I eat!

Also, I used to get a lot of migraines, but I think the stress relief I am experiencing is really helping reduce my headaches.

6. How do you describe Salus to your friends?

I tell them that it’s crazy. I look at the WOD and I think, “ There’s NO way I’ll be able to do that, but I’ll give it a shot”. But the more and more I attend, the more I surprise myself with what I can accomplish. It feels so great to complete a workout. It’s always different and the coaches and participants are incredibly kind, encouraging and supportive!!!

7. What keeps you motivated to continue? What’s your “why”?

So many things!

8. Favorite lift or WOD?

Favorite lift is the Bench Press.

I don’t remember the name, but I really liked the New Year’s Eve challenge of doing the two WODs, one right after the other.

I was so surprised and pleased! It was fun to do it with everyone.

9. What advice would you give to a newbie just joining Salus?

10. What is your next goal to accomplish?

I really want to get better at kipping for pull ups and toes to bar. I need a lot of help with that. Everyone makes it look so easy, but my body and my brain are not talking. There seems to be a disconnect.

But I know I will get it some day! Oh and DOUBLE UNDERS!! UGH!!

11. If you could design your own WOD, what would it look like?

If I designed a WOD it would look a lot more like: relax on a couch under a comfy blanket: 20 min.
sip a cup of tea: 5x EMOM for 10 min. Ha ha!
So, I’ll leave the WOD design to the professionals!

12. Favorite thing to do for fun?

Hiking in the woods with my husband, traveling abroad (haven’t done that in a while), reading a good book, watching a good movie, and going to Maine in the summer! Oh wait, you only asked for one thing! oops.

13. Favorite healthy dish….and favorite “splurge” meal?

Spinach salad with grilled chicken, feta cheese, and balsamic vinaigrette – is that healthy??

Filet mignon, garlic mashed potatoes and buttery green beans and an ice cold Kane Head High!!

14. If you could be a superhero, who would you be and why?

15. Favorite inspirational quote?

Gets me through every workout!

16. Interesting fact not many people know about you.

The post Sandra Andrews “The more I attend, the more I surprise myself with what I can accomplish.” appeared first on Salus .

Want to RESET Your Mindset About Food? Ask Yourself This Question

Tue, 01 Feb 2022 09:17:00 GMT

Want to reset your mindset about food? Ask yourself this question and you’ll change the way (and the why) you eat.

“Why did you eat today?”

We know, that might sound like an odd question. And for some, the answer is obvious: “Uh, because I was hungry?”

But, how true is that really? Think back over the course of your day – or even the past week. Every time you reached for food, did you do it because you truly felt hungry?

RESET Your Mindset About Food

Much of our day-to-day activities are routine, almost automatic. We eat because it’s a lunch meeting or a dinner with coworkers. We eat because we’re craving sweet/salty snacks. We eat because we’re tired, sad, mad, happy, stressed, frustrated, bored… the list could go on.

Sometimes when we eat, we don’t even taste the food on the plate…and then of a sudden, the plate is cleared. And then… we’re stuffed.

All this mindless way of eating is why we’re asking the simple question of why.

When you take the time to look at why you’re eating, you’ll begin to unload the biggest culprit of a toxic diet:

Overcoming Emotional Eating- AKA Stress Eating

Stress eating, or emotional eating , refers to consuming food for the purpose of regulating your emotional state. These foods are commonly high in sugar and fat. Sure, they may improve our mood temporarily, but that very short-lived comfort comes at the cost of mental and physical health issues.

At Salus Nutrition, we believe small shifts in habits can lead to lasting lifestyle changes.

Take Five Seconds

So, how do you stop stress eating?

Realize that this is not an overnight fix. And it’s not a simple task. But the more you think about why you’re eating, you’ll begin to identify patterns that allow you to anticipate similar situations. This will help to put yourself in a position of control.

Next time you reach for the bag of chips impulsively or you’re in the middle of stress-eating a batch of cookies (or your choice of comfort food), take a moment (five seconds, actually) to hit pause, take a breath, be present with your body’s hunger cues and determine if there are any underlying factors, like stress, at play.

Recognize the Moment. Remember the Moment.

You may truly be hungry – or worse, hangry (but that’s another topic) or you may realize that you don’t even want to be eating what’s in front of you.

Try not to overthink the moment (which can cause guilt, more stress and lead to more emotional eating). But, when you come across those conscious ah-ha situations, celebrate the awareness and remember that moment so you’re better prepared for the next time those cravings hit.

Master Your Mindset About Food with Salus Nutrition Coaching

We realize everyone has unique situations that may play a role in why they eat. Some athletes may need to eat more for performance reasons or to support strength gains. But for most of us (athletes, too), mindless eating is just getting in the way of our goals.

Read more about mindful eating and how to reset your perspective on why you’re eating and contact Coach Angela or Coach Camilla at nutrition@salusnj.com with any questions.

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/

The post Want to RESET Your Mindset About Food? Ask Yourself This Question appeared first on Salus .

Don’t Fall for the Quick Fix or Fad Diet

Fri, 28 Jan 2022 08:00:00 GMT

You want results. We get that. But be careful not to fall into the trap. Don’t fall for the quick fix or the next diet fad. Why?

Buzz Words Are Confusing

Trending diet words like Keto, macros, intermittent fasting, flexible dieting, paleo can be overwhelming. Confusing. Frustrating. With one search on Google, we’re faced with hundreds of options to help us get results.

Promising unrealistic, unsustainable results, most fads are marketed as a quick fix and do not provide the long-term lifestyle changes you really crave. Before you respond with, wait Coach, I thought you counted macros. Yes, I do. But here’s the thing (and I’m pretty sure you’ve heard me say this before):

Looking at the above list, of “trending diet words,” it’s important to note that they have their purpose for some individuals. A cancer patient, for example, may benefit from eating Keto. A competitive athlete may benefit from counting macros. But, I’ll repeat this again: What’s right for them may not be right for you.

Sure, jump on any new diet trend for a few weeks and you’ll probably lose a few pounds. But you have to ask yourself if that way of living is sustainable. If not, you can expect that weight to creep back on (and then some).

Identify Your Goals and Motivation to Get There

The biggest driver to change is finding your motivation. Why do you really want to XYZ (lose weight/gain muscle)?

Is it to feel healthy? Look good? Perform better?

You cannot achieve any of these goals on a quick fix. Identify your long term goal and determine the things you can do today, this week and even this month to accomplish that goal?

Fine Tune Nutrition Habits for the Long Haul

What behaviors can you fine tune to better your chances at staying on track with making better food choices? For example: make time to meal prep, get enough sleep, meditate, etc.

Create a sustainable plan that you and the entire family can embrace. After all, YOU are the one setting an example for your children. What habits do you want them to develop as they grow up?

Ready to Nix the Quick Fix and RESET Your Habits?

Don’t bite off more than you can chew. Staying focused on one new goal at a time will help you stay committed and keep the momentum going strong. Take this 6-week plan for example:

Remember, small habit changes really add up and can result in huge changes – even in a small amount of time.

The post Don’t Fall for the Quick Fix or Fad Diet appeared first on Salus .

Strong as a Mother. Lauren Bradshaw Athlete of the Month

Thu, 13 Jan 2022 01:29:00 GMT

Each month we bring you the stories of some amazing athletes in the Middletown, NJ area. Many of these athletes are moms! And this month we are featuring one of those strong moms.

Moms – on their own – are superhuman in their own right. CrossFit moms take it to a whole ‘nother level – they are willing to push past barriers, insecurities, and weaknesses, they bear it all out on the floor to show the rest of us that CrossFit moms are certainly STRONG AS A MOTHER.

Meet Lauren, new mother of Baby Bill. Lauren and her husband, Bill have been a part of the Salus family for many years as a drop-in but have been coming full time since 2020. Whether attacking Murph in the Sports Complex Parking lot, grinding through the cold winter days in the barn, or helping us move locations (preggers), she always arrives with a radiant smile, contagious laugh and inspirational grit. Lauren absolutely deserves to be featured.

Congratulations Lauren! Meet our January 2022 Athlete of the Month!

1. When and why did you start at Salus?

I started Salus originally as a drop in back in 2017 for holiday weekends (when I was still living in NYC) and then joined full time in 2020. I chose Salus because I loved the coaches’ focus on technique and individual attention that was able to be given in class. Also- the coaches and members always made me feel right at home, even though I was only there a few times a year.

2. How has your performance changed since you started at Salus?

My performance clearly had to be altered when I became pregnant last January however, it had enabled me to focus more on technique and safe movements, rather than hitting PR’s.

3. Are there exercises you can do now that you couldn’t do before?

Before CrossFit, I don’t think I could even do 1 pull up. Now pull-ups are one of my best movements!

4. How has your body physically changed since you started?

When I started at Salus, I was in my best shape and then my body went through major changes becoming pregnant last January!

5. How has Salus changed you in other ways?

Being a part of Salus has helped me mentally get through my pregnancy and post-baby journey. It was very hard to go from being at your strongest, to training while pregnant and then building back even basic movements after my C-section.

From cheering me on with my huge belly to encouraging me to take it one step at a time post baby, the community has kept me motivated and mentally stronger.

6. How do you describe Salus to your friends?

Salus is a community that makes you feel welcome, encouraged, motivated and included, all while receiving top of the line coaching from the staff.

7. What keeps you motivated to continue?

My motivation comes from achieving goals. Even though the goals have shifted throughout the years, the motivation from achieving those goals makes me keep coming back. Nothing like the feeling of hitting a PR!!

8. Favorite lift or WOD?

My favorite lift is definitely the clean and jerk and my favorite WOD is the hero WOD “Bradshaw!”

9. What advice would you give to a newbie just joining Salus?

CrossFit can feel intimidating at first but give it at least a month of classes to see how you feel about joining. Once you start seeing the results and having fun in class, you won’t want to stop!

10. What is your next goal to accomplish?

My next goal is to hit my pre-pregnancy lifts!

11. If you could design your own WOD, what would it look like?

It would be something like;
20 min AMRAP:
250m row
9 Pull-ups
3 heavy clean and jerks

12. Favorite thing to do for fun?

Honestly, my favorite thing is CrossFit/working out with my husband. CrossFit is where we met so it is something that we always enjoy doing together!

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is grilled chicken and roasted broccoli…yummm!! There are so many splurge meals to choose from but I would have to say that pizza is my favorite!

14. If you could be a animal what would you be and why?

I would be a dog! Sounds cheesy, but I do enjoy putting a smile on people’s faces so I feel like as a dog I would be able to always do that! You can’t not smile at a happy dog wagging their tail at you!

15. Favorite motivational quote?

Years ago, one of my old bosses had said “Don’t think about how you can’t do something. Think about how you CAN do something” I always think of that saying because it changes my mindset going into tough situations or WOD’s.

16. Interesting fact not many people know about you.

I am ambidextrous! I write with my left hand but I can do a lot with my right hand!

The post Strong as a Mother. Lauren Bradshaw Athlete of the Month appeared first on Salus .

Margaret Casagrande: Athlete of the Month December 2021

Tue, 21 Dec 2021 00:10:00 GMT

We’re excited to introduce our December Athlete of the month: Margaret. Margaret started just over a year ago – in the middle of lockdowns. Immediately we were inspired by her quiet determination and dedication. Whether that was consistently showing up in the middle of winter or grinding through a tough workout, Margaret has the grit we all aspire to have.

Congratulations Margaret! Meet our December 2021 Athlete of the Month!

1. When and why did you start at Salus?

October 2020. Salus saved me from boring home workouts in the lockdown. And, I had little experience with weight lifting and was interested to try it.

2. How has your performance changed since you started at Salus?

My back and legs are stronger and that helps with carrying a backpack while hiking.

3. Are there exercises you can do now that you couldn’t do before?

I’ve gotten better at overhead squats and maybe pull-ups might be possible.
And, I like running more.

4. How has your body physically changed since you started?

No aches or stiffness. Maybe working muscles hard is the cure.

5. How has Salus changed you in other ways?

I have more energy.

6. How do you describe Salus to your friends?

Intense, but a workout where you can get strength, cardio, and stretching all in one. And inspiring, helpful coaches and fellow athletes make it exciting.

7. What keeps you motivated to continue? What’s your “why”?

I was so impressed with the everyone’s abilities in the outdoor 9:30 class when I started. Especially the women who can lift so much weight gracefully.

8. Favorite lift or WOD?

I like the long WODs like Murph and the 12 days of Christmas.

9. What advice would you give to a newbie just joining Salus?

While it’s a group class, you always get personal attention from the coaches. They are always watching and making sure you have good form.

And, there are different levels of the WODs, so you can build up to harder workouts.

It’s a fun, friendly environment and you’ll feel great after!

10. What is your next goal to accomplish?

Pull ups-at least a few at a time.

11. If you could design your own WOD, what would it look like?

Something with squats, push ups, running.

12. Favorite thing to do for fun?

Hike!

13. Favorite healthy dish….and favorite “splurge” meal?

Anything vegetable.

Pizza with lots of toppings.

14. If you could be an animal what would you be and why?

Mountain goat. It would be fun to run up mountains with little effort.

15. Interesting fact not many people know about you.

I have hiked 7 of the 8 Northeast hardest day hikes. 25-51 miles, 6,000-9,000 elevation gain.

Hoping to complete #8 this summer!

The post Margaret Casagrande: Athlete of the Month December 2021 appeared first on Salus .

Experiencing Stress and Anxiety? Get to the Gym with Intensity!

Thu, 16 Dec 2021 16:14:00 GMT

Research has long shown that engaging in any sort of physical activity (cardio/strength training) can be an effective drug-free way to improve mood, combat stress, and reduce anxiety. But, a new study now shows that high-intensity exercise may be superior over moderate exercise to help alleviate anxiety.

As you may guess, I am a huge proponent of weightlifting and also high intensity exercise, especially short, high-intensity training like CrossFit – it’s basically like my medicine.

How? Glad you asked.

Exercise is Like Medicine for My Mood

High-intensity and sprint interval training (SIT), like CrossFit workouts, fire up your fast twitch muscle fibers (you know, those quick burst, high-energy fibers that generally sit on the sidelines during endurance exercise). It also increases the amount of your mitochondria (very important energy converters), improves insulin sensitivity, and even trains your body to burn more fat for energy when you’re n̲o̲t̲ exercising.

Bonus!

Research also shows that it can also help increase lean muscle mass, improve your power and boost cardiovascular fitness.

New Study Shows Strenuous Exercise is Superior to Help Alleviate Anxiety

But check this out: new research published in the Journal of Affective Disorders suggests that strenuous exercise is superior over moderate exercise to help alleviate symptoms of anxiety, even when the disorder is chronic. This is definitely something we all could use this time of year… who am I kidding – this is something we can use all year round!

The study was based on 286 adults who lived with anxiety for at least 10 years. Their average age was 39 and 70 percent of them were women. Researchers assigned them to one of three groups: A 12-week group exercise program with low-intensity exercise three times a week; a 12-week group exercise program with moderate to high intensity training three times a week, or a single session with a physiotherapist who provided information about the benefits of physical activity and the general exercise guidelines.

After the three-month trial, both exercise groups enjoyed a significant reduction in anxiety compared to the group who just learned about the benefits of exercise. Most of the participants in the exercise groups went from a baseline level of moderate to high anxiety to low anxiety by study’s end.

Go for High-Intensity Exercise to Help Anxiety

Those who did ��-�� experienced even better results. The more intensely they exercised, the lower their anxiety. “There was a significant intensity trend for improvement — that is, the more intensely they exercised, the more their anxiety symptoms improved,” states the study’s first author.

We’re very excited about this new (2021) research that adds to the growing body of evidence showing that physical exercise can be a highly effective treatment for stress and anxiety.

Disclaimer: As always, consult with your primary care physician or a medical doctor before kickstarting any new workout regimen that includes high-intensity exercise — especially if you haven’t done moderate-to-vigorous physical activity in recent months.

The post Experiencing Stress and Anxiety? Get to the Gym with Intensity! appeared first on Salus .

How to Safely Cut Weight Before a Weightlifting Meet (Preview)

Sat, 04 Dec 2021 05:22:00 GMT

How to Safely Cut Weight Before a Meet

By Angela Salveo, Sports Nutrition Coach

Cutting Weight Like A Pro

Just like your training and nutrition needs, cutting weight for a meet is not a ‘one-size-fits-all’ approach. And, surprise… it’s not for everyone.

Since some competitive weightlifters train slightly heavier than their weight class, cutting bodyweight without sacrificing performance for competition day becomes a matter of planning strategically and flexing some willpower muscles.

As you’re aware, the rules of a weightlifting meet require athletes to weigh in one or two hours before the start of the competition. With such a small window of time to rehydrate and replenish energy stores, your weight cut needs to be realistic and safe.

Are you ready to get started?

These tips will help you get organized for your weight cut, but you need to be prepared for some mental challenges along the way.

Do you know what weight class you’re choosing (see below guide in kilograms)? Before we dive in to weight-cut strategies, it’s important to set yourself up for success in the months ahead.

…

Get the Full Guide

Months ahead into the Week Before Competition: What is An Attainable Goal?

So, let’s say you trimmed down the fat, but you’re still not quite there. How much weight can you expect to cut in that final week…

Last Minute Techniques

Most of the weight that is lost for weigh-in day will be due to lowering glycogen stores and losing water weight. But, realize that everyone has individual differences that is going to affect how they lose fat, body weight, water weight and how it affects their performance and training load. That’s why it’s best to do a test cut and approach it with the guidance of a coach…

After the Weight Cut & Before Weigh-In

After the weight cut, you need to rehydrate properly and choose fluids wisely…

Get the Full Guide

The post How to Safely Cut Weight Before a Weightlifting Meet (Preview) appeared first on Salus .

Is it Possible to Get Enough Protein as a Vegetarian?

Tue, 30 Nov 2021 20:36:00 GMT

Did you know that the typical adult in North America gets 27 percent of their energy — about 900 calories a day — from animal products. Only 9 percent comes from vegetables, fruits, and beans… combined.

In general, vegetarians are plant-based eaters and don’t eat meat. However, some may consume animal products such as eggs and dairy. The below only paints a partial picture, but can provide an overview of the many types of plant-based eaters.

As a vegetarian, eating a diet rich in plants isn’t just about eating more fruits and vegetables. “Plants” also includes grains, nuts and seeds, beans and legumes, and plant-derived fats.

Is it possible to get enough protein as a vegetarian?

Contrary to popular belief, many plant foods have a decent amount of protein.

Check out how these proteins stack up:

Animal-based protein sources equal to 100 calories

Vegetarian protein sources equal to 100 calories

Complete Proteins Contain All 9 Essential Amino Acids

But, it’s important to note that not all plant-based proteins are complete proteins. A complete protein refers to protein sources that contain adequate amounts of all nine essential amino acids (the building blocks of proteins).

Animal products like chicken, beef, fish, and eggs contain enough of every one of these essential amino acids, so they’re considered complete proteins.

Select Vegetarian Sources That Are Complete

Most plant sourses of protein, on the other hand, are missing one or more of the essential acids, so they’re considered an incomplete protein. However, a select group of foods are considered vegetarian AND a complete protein:

Combination Vegetarian Sources to Make a Complete Protein

Interestingly, you can combine certain incomplete vegetarian sources of protein to make a complete protein.

For example, rice is too low in lysine to be considered a complete protein. But, by also eating beans, which are high in lysine, it then becomes a complete protein. Some examples of vegetarian combination foods include:

Of course, there are aisles of packaged plant-based alternatives, too. With the rise of these processed products, it’s important to remember that the main goal is still to stick to whole, unprocessed, plant-based foods.

Your Next Steps

If you want to learn whether a vegetarian diet is right for you or how to move more towards a plant-based diet, schedule a consultation with one of our nutrition coaches at nutrition@salusnj.com. We’ll help you find the right strategy to meet your goals.

The post Is it Possible to Get Enough Protein as a Vegetarian? appeared first on Salus .

Gina Brownfeld: Athlete of the Month November 2021

Wed, 03 Nov 2021 20:04:00 GMT

Over the years, we’ve witnessed Gina gain strength to not only handle more weight in the workouts, but also in her confidence. Whether that’s strength to get upside down in a handstand or strength to be an active grandma, her determination to make some serious changes has paid off! In addition, she’s won multiple nutrition challenges and has lost 30 pounds in the process (scroll down to see her transformation!)

Congratulations to Gina, our November 2021 Athlete of the Month! Thank you so much for sharing your beautiful journey with us. You have worked so hard to get where you are today and should be proud. We are sure proud of you!!

1. When and why did you start at Salus?

I joined in July 2017 because I wanted to make changes in my body.

But, it was also because of listening to Scott and Meg talking about the WODs every night at dinner!

2. How has your performance changed since you started at Salus?

I have gotten stronger and fine-tuned some movements, but I have a long way to go.

Getting stronger from CrossFit has helped my yoga practice. I can get deeper into postures and hold them longer.

3. Are there exercises you can do now that you couldn’t do before?

I can finally do a few dubs. It took forever but I can sometimes string 4-5 together.

My biggest accomplishment is getting handstand push ups, with a riser but still big for me. When I started I was afraid to even go upside down.

Next are pull ups!!!

4. How has your body physically changed since you started?

I have lost 30 pounds and gained muscle.

5. How has Salus changed you in other ways?

I have always been an all or nothing kind of person, which was challenging when it came to nutrition. Doing the WODs and working with Angela on nutrition has brought so much balance into my life.

When I am doing CrossFit I can’t think of anything else which helps tremendously with my stress level.

6. How do you describe Salus to your friends?

I explain it as an hour a day to work really hard surrounded by friends who are cheering so hard for you.

And as a side note you get into really good shape.

7. What keeps you motivated to continue? What’s your “why”?

It’s my sanity! Spending time with great friends that feel like family and staying strong as I age.

8. Favorite lift or WOD?

I love overhead squats. I also love the ski erg, and bear crawls since I beat Scott doing them last time! I don’t get to be faster than anyone very often.

9. What advice would you give to a newbie just joining Salus?

Give it a chance, be patient.

Modify when you need to.

You have a room full of people pulling for you!

10. What is your next goal to accomplish?

Pull ups!!!

11. If you could design your own WOD, what would it look like?

21, 15, 9
Calories on ski erg
OHS
Strict sit ups

12. Favorite thing to do for fun?

Spend time with all our kids and grandson!

13. Favorite healthy dish….and favorite “splurge” meal?

Favorite healthy dish would be salmon with everything seasoning, steamed sweet potato and roasted broccoli.
Splurge would be Brooklyn focaccia pizza!

14. If you could be an animal what would you be and why?

I would say a hummingbird, the way they flutter their wings so quickly back and forth keeps them in one place in the present moment, an area I’m working on in my life!

via GIPHY

15. Favorite motivational quote?

May your day be full of magic and may you not be too busy to see it.

16. Interesting fact not many people know about you.

❝I began working with Angela because I wanted to lose weight and get toned. ɪ ɢᴏᴛ ꜱᴏ ᴍᴜᴄʜ ᴍᴏʀᴇ. I have learned that food is fuel to nourish my body. I’ve learned how to bring balance into my body by balancing macros, which then brought balance into so many other areas of my life. ❞
❝One of the biggest lessons I learned is that I cannot be perfect all the time, when I decide to splurge a bit it doesn’t have to mean a downward spiral. I can decide not to feel guilt and just get back on track with my next meal. Angela has always been available to help me navigate my nutrition and my workouts and so much more. �� .❞

The post Gina Brownfeld: Athlete of the Month November 2021 appeared first on Salus .

Kaitlyn Mare Athlete of the Month October 2021

Mon, 25 Oct 2021 15:08:00 GMT

In just under a year Kaitlyn has made some serious strides on the platform and in the kitchen. Through CrossFit, Barbell club and Nutrition Coaching, Kaitlyn has not only gotten stronger, but has transformed her mind and body along the way.

Congratulations to Kaitlyn, our October 2021 Athlete of the Month!

1. When and why did you start at Salus?

I started in January 2021. I had always had an interest in CrossFit, but in December 2020 I started a new job and moved to the area. I thought CrossFit would be the perfect opportunity to meet new people as well as exercise and challenge myself.

2. How has your performance changed since you started at Salus?

I am able to do exercises that I wasn’t able to in the beginning. I also run half marathons and I have seen a significant change in my pace.

3. Are there exercises you can do now that you couldn’t do before?

When I first started I couldn’t even hold on to the bar for more than a few seconds, now I can do assisted pull-ups and my goal is one day to do an unassisted pull-up.

4. How has your body physically changed since you started?

I have seen a significant drop in body fat and I’m starting to see some baby biceps show.

5. How has Salus changed you in other ways?

I am also able to focus better at work and I’m able to sleep better at night.

I have much more confidence overall.

6. How do you describe Salus to your friends?

The best hour of my day – it’s my time to think about nothing but challenging myself, but also getting to spend time with inspirational people (and laugh at the crazy things Gino says at 6am).

7. What keeps you motivated to continue? What’s your “why”?

The cheers from fellow CrossFitters and coaches are also a great motivation.

8. Favorite lift or WOD?

Squat cleans

9. What advice would you give to a newbie just joining Salus?

Just try! You never know how strong you are and how much you can do until you try.

10. What is your next goal to accomplish?

An unassisted pull-up is my long term goal, but I would like to RX as many WODs as I can.

11. If you could design your own WOD, what would it look like?

600m run
21 cleans
21 sit ups
21 pull ups
400m run
15 cleans
15 sit ups
15 pull ups
200m run
9 cleans
9 sit ups
9 pull ups

Running, cleans, and situps are my favorite exercises, but I have to include pull ups since they are difficult for me.

12. Favorite thing to do for fun?

Other than CrossFit or exercising, my favorite thing to do is take my dog for walks on the beach or read.

13. Favorite healthy dish….and favorite “splurge” meal?

My favorite healthy dish is anything that involves salmon or some sort of seafood.

My favorite splurge meal would be pizza from my favorite pizza shop.

14. If you could be an animal what would you be and why?

I would be an octopus; I think they are fascinating. They are extremely intelligent and highly adaptive.

15. Favorite motivational quote?

“Only you can stop you.”

It’s more than just exercising or CrossFit, it’s the mindset that nothing is impossible.

16. Interesting fact not many people know about you.

I love all things steampunk!

The post Kaitlyn Mare Athlete of the Month October 2021 appeared first on Salus .

Brady & JT, Teen Athletes of the Month September 2021

Wed, 15 Sep 2021 16:22:00 GMT

Meet Brady & JT. They both started in our CrossFit Kids class back in 2018, and have now advanced to our CrossFit Teens class and are absolutely killing it!

These boys have become such well-rounded athletes and have experienced the benefits beyond the box. Brady shares, “It has made me more mentally focused.” And when asked about what keeps him motivated to continue, JT said, “Staying healthy and getting to workout with friends.”

We couldn’t agree more! Working out with friends is definitely much more motivating!

Congratulations to these strong teens: Brady & JT.

Please meet the September 2021 Athletes of the Month: Brady & JT

1. When and why did you start at Salus?

Brady – I started at Salus in June of 2018. I wanted a new workout experience.

JT – I started at Salus in 2018. I wasn’t interested in typical sports so my mom thought I should try CrossFit to get exercise.

2. How has your performance changed since you started at Salus?

Brady – When I started CrossFit I could barely lift 25 pounds. Now I can lift 25 pounds and even heavier weights.

JT – I have gotten much better at doing all of the exercises.

3. Are there exercises you can do now that you couldn’t do before?

Brady – I could not do deadlifts when I started and now I can lift my body weight.

4. How have you changed since you started?

Brady – I have become a lot stronger and have more endurance. And, it has made me more mentally focused.

JT – I have gotten stronger. It’s made me healthier by having exercise as a regular part of my week.

5. How do you describe Salus to your friends?

Brady – A place where you can put your strength to the test and you will be cheered on.

JT – It helps you to get better and stronger at certain exercises.

6. What keeps you motivated to continue?

Brady – The thing that keeps me motivated is I want to get stronger every day.

JT – Staying healthy and getting to workout with friends.

7. Favorite exercise or WOD?

Brady – Deadlifts

JT – Murphy

8. What advice would you give to a newbie just joining Salus?

Brady – I would tell them to take it slow.

JT – It gets easier the more you do it.

9. What is your next goal to accomplish?

Brady – 15 minute AMRAP: 15 kettle bell swings; 10 deadlifts; 200 m row.

JT – Double unders

10. Favorite healthy dish….and favorite “splurge” meal?

Brady – Healthy dish is fruit salad and splurge meal is tacos!

JT – Meatballs and pizza

11. Favorite thing to do for fun?

Brady – Play my Xbox with my friends.

JT – Video games

12. If you could be a superhero/animal who/what would you be and why?

Brady – I would be Iron Man because he is not only strong but very smart.

JT – I would be a lion because they are strong.

13. Favorite motivational/Inspirational quote?

Brady – “Push yourself because no one else is going to do it for you.”

14. Interesting fact not many people know about you.

Brady – I love playing tennis.

JT – I have a big family with 20 cousins and I collect retro video games.

The post Brady & JT, Teen Athletes of the Month September 2021 appeared first on Salus .

Traveling to a New CrossFit Box? CrossFit Drop in Etiquette: What You Need to Know Before You Go.

Wed, 25 Aug 2021 06:54:00 GMT

Traveling to a new box? Check out these five CrossFit drop in etiquette reminders to help you be the best guest and have the best experience.

Whether you’re traveling for a business trip across the country or for an exotic vacation across the equator, it can be exciting to try out a new CrossFit box so you don’t miss out on your workout. Thankfully, one of the great things about CrossFit is the community, so you’re in luck.

But, make sure you scope out their rules first. Remember, CrossFit is an affiliate, not a franchise…so each box has their own guidelines for dropping in (programming, prices, etc.).

CrossFit Drop In Etiquette: What You Need to Know Before You Go.

1. Searching for a “Drop-In CrossFit Near Me”

Do your homework before you take off. Your best bet is to start by searching the CrossFit Affiliate Map or the “Wodifind” feature within your Wodify app. Once you find a couple CrossFit boxes near where you’ll be staying, Google them. Read their reviews and scope out their social media pages to get a feel for their vibe.

2. Consider Their CrossFit Drop-In Fee

Every box is different, so be sure to check their website for details.

Some boxes require you to have your home affiliate email them to confirm that you’ve completed their fundamentals class .
Some have particular classes for drop-ins (you’ll usually find this in vacation spots), others allow drop-ins for any class. Don’t expect to just show up and have free-reign of their gym.
Some boxes require you to book your spot in class and pay ahead of time online, others will discount the drop-in fee if you buy a t-shirt. Either way, expect to pay – as a traveling guest, you’re a “drop-in,” not a “free-trial.”

Always email or call them ahead of time to get the scoop on their policies, especially if you’re traveling over a holiday.

3. Allow Enough Time

Allow enough time to fill out your waiver, pay for your drop-in and hey, you’ve been traveling…you’ll probably need to mobilize. Take a minute to introduce yourself to the coach and a few members, familiarize yourself with the gym and scope out their t-shirts! You can never have enough CrossFit swag, am I right?

Nothing is worse than having a new face show up in the middle of a warm up and trying to get them situated while keeping the rest of the class going.

4. Know Your Abilities

Whether you’re an elite athlete or fresh out of fundamentals, you’re a newbie to them. Know your own abilities and limitations…and remember to leave your ego at the door. Now’s not the time to attempt your first RX workout if it’s way beyond your abilities.

And if you’re nursing an injury, be sure to inform the coach ahead of time (you know, when you arrive early).

5. Leave on a Good Note

Remember the universal rule, no matter where you go: be a good guest & clean up after yourself. Put away your equipment, disinfect your things and hey, if you spilled some chalk, clean that up, too.

Visiting other CrossFit boxes is a lot of fun. So, don’t be afraid to snap a selfie and take a moment to drop them a review on their Facebook or Google page. Reviews are extremely valuable to a small business.

Save travels!

Dropping in at CrossFit Salus, Middletown NJ?

Traveling to the Middletown, New Jersey area? We’d love to have you!

We offer drop-in options all of our for our CrossFit, Weightlifting , CrossFit Kids and CrossFit Teens classes! Just shoot us an email at info@salusnj.com before you come so we can get you set up.

We’re located at 1706 State Highway 35 in Middletown, NJ (Located in the Fountain Ridge Plaza). We’re soon moving to 1680 (same plaza).

Schedule Your Drop In Here >>

The post Traveling to a New CrossFit Box? CrossFit Drop in Etiquette: What You Need to Know Before You Go. appeared first on Salus .

Maintaining Your Health & Nutrition During Travel

Mon, 23 Aug 2021 01:04:00 GMT

Vacations and traveling can put a damper on our health and nutrition goals in more ways than one. From added stress and interrupted sleep to more time seated and limited healthy food options, it’s frustrating to lose all the momentum you’ve gained recently.

Don’t let one week undo all your progress and detour you from your goals. Maintaining health and nutrition during travel is easier than you may think.

How? You just need to get a little creative with your choices and (gasp) be OK with plan B.

Here are a few travel tips to help you stay healthy, keep stress low and actually enjoy your time away.

Exercise (Or Not?)

If traveling tends to create a lot of stress for you (packing, airport security, delays, etc.) adding in high intensity exercise may not be the best idea. Vacations are an optimal time to take a recovery week, not the time to compromise sleep just so you can squeeze in an before sunrise workout.

But, if your schedule is flexible and you’re not under a lot of stress, I recommend making your workout a priority!

When you’re out of your normal routine, this is a great opportunity to switch things up and get creative. Add in more body weight movements, drop in a a local box or add in more mobility work. Additionally, you can go for a jog to familiarize yourself with the area, get your blood flowing and enjoy some fresh air, which can all help you reduce stress.

Recovery

Mentioned above, time away is a good opportunity to get the quality rest that your body needs and deserves. As you’re aware, quality sleep is essential for the basic functioning of your neurological, immune, digestive and endocrine systems. It also does wonders for your hormones…which is directly related to weight-loss goals, performance goals and so much more.

If you’re in a hotel room, blackout the windows as much as possible, bring your eye mask, unplug any unnecessary alarm clocks and nightlights, keep the room temperature cool and unplug from your phone and TV at least an hour before bed.

Stick to your normal bedtime routine – that means if you normally shower, read and stretch before bed at home, you should do that in your hotel room as well.

Traveling is also an optimal time to focus on mobility and lots of stretching. Check out MobilityWOD, GOWOD Mobility First or RomWod if you need some guidance.

Reduce Jet Lag

If you’re traveling to a different time zone that last longer than one week, consider moving all of your activities, such as meals and bed times, up by an hour for a few days before your departure date. For any shorter trips that last shorter than a week, try to stay on your home time zone as much as possible.

Stay hydrated (even more than usual) – that means avoiding caffeine and alcohol.

Once you arrive to your destination, try to get exposure to early morning sun, which helps to rest your body’s circadian rhythm.

Nutrition On-The-Go

Airplane food is never optimal if you’re focused on quality nutrition. To ensure you get sufficient fuel, prepare plenty of healthy and convenient snacks and a to-go meal.

I typically pack:

If I’m traveling during a mealtime, I usually pack a big salad with chicken to eat on the plane.

Tip: if you toss in frozen veggies, like peas, that will help to keep the meal chilled until it’s time to eat.

Eating Once You’re There

Before your trip, do your research to map out healthy restaurants near you. Having a plan of attack before you land will help to reduce any anxiety about where to eat and what to eat on vacation. Search on Google for keywords like “healthy,” “paleo,” “local,” “gluten-free,” etc. Scope out menus in advance and even call the restaurants to see what substitutions they are willing to make.

Consider a trip to a nearby grocery store or market to pick up healthy snacks and mini-meal options. Or check out if AmazonFresh or InstaCart will deliver to your area.

Be OK with Plan B

Your brain likes a plan, but there’s only so much you can control when you’re traveling. The best thing you can do is go with the flow and be OK with plan B (and C & D). Don’t stress about being perfect with your nutrition when traveling or fitting in your workout.

Stress, by the way, is one of the biggest causes of digestive problems. That means that even if you’re eating clean, but you’re stressed out of your mind, you’re hindering the absorption of vital nutrients you’re attempting to get from a whole food diet.

A few years ago, we went on a “vacation” to Disney World with our 8 year old twins. For those of you who have been to Disney, know it’s not much of a relaxing vacation (at all). One big thing I learned on this trip is not to not allow the weight of the things we cannot control to hold us back. There’s freedom and there’s power in letting go.

Instead, I focused my energy on the things I could control. The chaos, the rain, the lines…those were all OUT of my control. I stayed the course with my nutrition as much as possible, got super creative with my choices and was very selective with any indulgences. Mickey waffle with fake syrup? No thanks. Chocolate covered strawberry? Yes, please!

Listen, when you’re out of your routine, you’re presented with a unique temptation to give in, but I encourage you to hang in there and be selective of what you choose to indulge in. You’ll have more energy and be much happier when you get back. And while you’re away, strive for progress… not perfection, remember to keep celebrating small victories and be thankful for the challenges — as they are opportunities to learn and improve.

The post Maintaining Your Health & Nutrition During Travel appeared first on Salus .

Richard Crocker Athlete of the Month August 2021

Fri, 20 Aug 2021 16:08:00 GMT

Like so many of us this past year (plus), finding a place we can go to escape the worries of the day, relieve some stress and connect with other like-minded people has been so important. Although Rich joined the Salus community this past April, he was getting involved at home with is wife. In his words, “It got my mind off of what was going on in the world even if it was just for an hour.”

Congratulations Rich, you are an inspiration and we love having as part of the community.

Please meet the August 2021 Athlete of the Month: Rich Crocker

1. When and why did you start at Salus?

I started Salus in the beginning of April. During COVID, I was doing the WODs with Cherie (my wife) and I really enjoyed our workouts together.

2. How has your performance changed since you started at Salus?

I have given myself the award of “Most Improved Athlete.”

My first couple weeks were really tough on me, but I could see the progression each week. In the beginning I was taking breaks in what seemed to be every minute but now my endurance is off the charts from where I started.

3. Are there exercises you can do now that you couldn’t do before?

It took me a while but I’m finally able to do cleans, snatches and get on the wall for handstand push-ups.

4. How has your body physically changed since you started?

I feel fitter overall. My arms are more defined and abs are starting to show.

5. How has Salus changed you in other ways?

This has been the biggest benefit of Salus. It starts with falling asleep quicker and sleeping straight through the night.

My mood has been great in the morning, which sets the tone for the day.

I feel that I’m not overwhelmed and I’m taking care of one task at a time instead of overwhelming myself with all the things I have to do for the day.

6. How do you describe Salus to your friends?

“The best hour of my day!”

7. What keeps you motivated to continue?

The physical changes are always great, but it’s seeing Coach Gino and the group I get to workout with everyday.

It’s a mentality that we are all in this together while trying to push our body’s to the limit. I just love completing the WODs and seeing the improvement on my time or lifts each week.

8. Favorite WOD?

Any WOD that involves a run/rower into a lift.

9. What advice would you give to a newbie just joining Salus?

Everyone started where you are today. And remember that everyone is here to motivate and help.

10. What is your next goal to accomplish?

I have two goals:

Handstand Push-ups and Kipping Pull-ups.

11. If you could design your own WOD, what would it look like?

3 rounds for time
500 meter row
10 deadlifts
15 box jumps
20 push-ups

12. Favorite thing to do for fun?

Besides CrossFit? Movie nights with my wife and kids.

13. Favorite healthy dish….and favorite “splurge” meal?

Lean steak and broccolini.

Splurge: Burger and fries.

14. If you could be a superhero, who would you be and why?

Superman because he can do anything.

15. Favorite motivational quote?

“The only thing standing between you and your goal is the bullsh*t story you keep telling yourself as to why you can’t achieve it.” – Jordan Belfort

16. Interesting fact not many people know about you.

I sold storage units for Manhattan Mini Storage, Cable TV for RCN NY and garments that prevent blood clots for CTC before I got into the Restaurant business.

The post Richard Crocker Athlete of the Month August 2021 appeared first on Salus .

Yuliya Lee Athlete of the Month July 2021

Tue, 20 Jul 2021 17:15:00 GMT

Like many of the moms who do CrossFit at Salus in Middletown, NJ, Yuliya was on a mission to get back in shape after having her second child. Drawn to the challenging environment, welcoming community, and mood-boosting endorphins, she decided to join. Within just four months of doing CrossFit and Nutrition Coaching , she has already lost over 30 pounds and is strong enough to carry 2 kids to and from the beach with ease.

Congratulations to this strong mamma. Yuliya, you are an inspiration and we love having as part of the community.

Please meet the July 2021 Athlete of the Month: Yuliya Lee

1. When and why did you start at Salus?

April 1st, 2021.

After trying both, it was an easy choice.

CrossFit was exactly what I needed. And I never regret my decision.

2. How has your performance changed since you started at Salus?

Tremendously.

3. Are there exercises you can do now that you couldn’t do before?

Well, you name it, LOL…
Handstand push-ups seemed surreal, I actually fell down when I tried my first handstand.

I couldn’t do toes to bar, double unders or even 1 regular push-up.

Now I can and I’m feeling proud.

4. How has your body physically changed since you started?

I’ve lost 30+ pounds for 3.5 months.

5. How has Salus changed you in other ways?

For me it started with one main goal – lose extra postpartum weight. However, now it is transforming more and more to a lifestyle of healthy choices.

6. How do you describe Salus to your friends?

7. What keeps you motivated to continue?

Because I have 3 kids under 5 years old. I want to be strong for them. I need to be strong for them.

I need to be healthy, because I want to enjoy life with them as long as possible.

8. Favorite lift or WOD?

Oh, man, I looooove tabata. It’s different.

In regard of lift, probably “Deadlift”. It is the one that is easier to master.

9. What advice would you give to a newbie just joining Salus?

Don’t give up trying.

Don’t be discouraged after completing the WOD, even if you come in last (at some point those people also were last).

10. What is your next goal to accomplish?

11. If you could design your own WOD, what would it look like?

Repeat .

12. Favorite thing to do for fun?

13. Favorite healthy dish….and favorite “splurge” meal?

I love king crab legs and I do love some home fried potatoes with onion, garlic and dill.

My splurge? Chocolate mousse cake. Yum! Have you tried one from the Cheesecake Factory?

(on the side note: back when I watched “Friends” in Ukraine (where I’m originally from) there was an episode “The one with all the cheesecakes” and they ate it from the floor. I didn’t get it and it wasn’t funny, but rather disgusting… well, let’s just say I didn’t eat one from the floor, but it took me years to actually get the joke. Ha-ha.)

14. If you could be a superhero who would you be and why?

Hmm, not sure about a superhero, but if I had super powers I’d protect the little ones who cannot protect themselves. My heart is yearning for innocent children who are abused, kidnaped… and for innocent animals who are getting killed. I know those are 2 completely different categories, but I feel like I need to do something, I’m just not yet sure what exactly. I wish AAALLL the children would be happy, and loved, and cared, and nourished. I wish that people would leave animals alone. I guess I just need to pray more about it, to know if I can do anything in that regard to be helpful.

15. Favorite motivational quote?

“Be water, my friend.” by Bruce Lee.

16. Interesting fact not many people know about you.

The post Yuliya Lee Athlete of the Month July 2021 appeared first on Salus .

Healthy Swaps

Sat, 12 Jun 2021 16:00:00 GMT

If you’ve already purged some obvious sugar culprits in your pantry but are looking for healthy swaps in the kitchen, you’re in luck. Let’s step it up a notch by swapping out one (or more) of those sCRAP-py (sugar-filled, completely refined and processed) foods for a cleaner version.

While whole and fresh foods are strongly encouraged, I also recognize that having a well stocked pantry, fridge and freezer can be time saving while adding flexibility to your meal choices. I challenge you today to identify a healthier version of one of your typical packaged foods.

Here are a few healthy swaps to try:

Flour/Baking

Pre/Post Workout

Other

Salad Dressing:

Salad dressing can be loaded with sugar and preservatives. Don’t be fooled by low-fat or fat-free labels. You may think that you are doing yourself a favor if you choose these versions of salad dressings, but they are actually even worse when it comes to hidden sugars.

Try this homemade Basic Vinaigrette recipe instead:

What’s Driving the Urge to Eat?

Beyond finding a swap, it’s also important to address what’s truly driving the urge to eat. Such as if your blood sugar is low. Low blood sugar could mean that you are skipping meals, spacing them out too much, or you’re not eating enough blood sugar-steadying protein.

Try instead pairing a simple carbohydrate with protein, like mixed nuts and fruit. The healthy fat in the nuts helps to slow down the absorption of the fruit’s natural sugar so that you get back into balance and are better able to control cravings.

What swap did you make? Take a picture and share it with the group!

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/

The post Healthy Swaps appeared first on Salus .

Take the sCRAP-py Food Quiz

Thu, 10 Jun 2021 15:33:00 GMT

You already know that consuming too many sCRAP-py (sugar-filled & completely refined and processed) foods can halt your goals (and it’s no bueno for your health). Yet, it’s found in practically everything we eat (way more than you may realize).

Let’s figure out any patterns as to why you eat what you eat…and when you eat it. Is it within acceptable limits, totally out of whack, or somewhere in between? This quiz is a powerful tool to help you start your journey to understanding and limiting processed foods and sugar intake.

1. How often do you eat or drink sugary foods or beverages including those made with artificial sweeteners?

a. Once or twice a month at most. I’m not big on sweets.
b. Have dessert a couple of times a week but I rarely drink regular or diet soda.
c. Pretty much every day

2. How much sugar or sweetener do you usually add to coffee?

a. None
b. A teaspoon or one packet.
c. 2 teaspoons or two packets. At least.

3. What does your typical breakfast look like?

a. Scrambled eggs with veggies, avocado toast, or even last night’s leftovers.
b. Greek yogurt, oatmeal with fruit, or a shake.
c. Sugary cereal, a muffin, donut, or a not-so-healthy bar.

4. How often do you go out of your way to get something sCRAP-py, like stopping at the store just to buy some ice cream.

a. Almost never.
b. Every once in a while if I get a crazy craving for something.
c. Often… like at least once a week.

5. Do you ever eat food in secret?

a. No. If I’m indulging, it’s part of a meal or an event with others.
b. A couple times a year. I definitely feel like polishing off some ice cream or a bag of chips on the couch by myself.
c. I usually wait to eat those foods until I’m alone so I can eat without anyone judging me.

6. Do you ever hide food just to eat them later?

a. No. Never.
b. Not usually. But, if I know there is just a little bit left of my favorite splurge left, I might rearrange some things in the refrigerator just to make it harder for anyone else to find.
c. Yes. I have a stash of my favorites to eat when I’m by myself.

7. Do you ever feel powerless in front of certain foods, like chips, bread, or cookies?

a. Rarely. It just doesn’t tempt me.
b. Maybe once in a while, if I’m hangry. But, I can usually have one or two and then stop.
c. Yes. Usually once I start eating stuff like that it’s hard to stop. Even if I’m already full.

8. While indulging, have you ever gone overboard and told yourself that “this is the last time I’ll ever eat like this again?”

a. Not really. Maybe one or two times.
b. I tried cutting out sCRAP-py foods in the past but nothing ever works.
c. I tell myself that a lot and end up feeling guilty when I don’t follow through.

Count up how many times you choose each letter, then read the descriptions below to determine your sCRAP-py food dependence and how this challenge will help you move forward.

MOSTLY A’s: Congratulations! Sounds like you don’t have a whacked-out sCRAP-py food diet (Sugar-filled & Completely Refined And Processed). However, you can still benefit from this challenge. Throughout the next three weeks we will reveal lots of amazing tips to help you make even more lasting changes. Take it to the next level by eating mindfully .

MOSTLY B’s: You are in good command of your sCRAP-py food intake, but there’s always room for growth. This challenge will make you even wiser about your choices and learn great tips to swap out the junk and stay on track with your goals.

MOSTLY C’s: Sounds like sCRAP-py foods are a frequent choice for you, so you may be hooked. I’m here to help get unhooked! To jump-start your efforts and break free of this trap, start by getting clear on your WHY .

Connect!

Have you joined the private Facebook Challenge group yet? Being a part of the community will not only help you to stay accountable with your own goals, but also see how others are doing, find support, share your successes and struggles, and of course, get some great, new meal ideas.

The post Take the sCRAP-py Food Quiz appeared first on Salus .

Is Sugar Bad? Plus Hidden Names for Sugar

Thu, 10 Jun 2021 06:07:00 GMT

Is sugar bad? Will sugar make me gain weight? When is it OK to eat sugar?

Many of us think of sugar as the white stuff people put in their coffee and the stuff that makes up most of those cereals in the breakfast “food” aisle. Sugars also occur naturally in many whole foods such as fruits, vegetables and even whole grains. You recognize these as “carbs.”

Along with sugar, the macronutrient carbohydrates also includes starch (potatoes or rice), fiber (husks of whole grains), etc. The more complex the molecule, the slower it digests. That’s why eating more fiber can help us feel fuller for longer. Sugars, on the other hand, are simple- they digest very quickly. In other words:

The above point is vital to understand, because it teaches us that not all carbs do the same things in (and for) our bodies.

Let’s take a fresh look at sugar now and address the question many are wondering: is sugar bad?

Eating Sugar: The Good. The Bad. The Ugly.

Is Sugar Bad? Well, It Can Be Ugly.

No doubt, this is a difficult topic to address because most of us are emotionally attached to where we stand on food, especially sugar.

Try talking about the topic at the dinner table and you’ll be just as welcome as if you were talking about politics. Trust me, I’ve been there.

Did you know that most U.S. adults consume about 22 teaspoons of added sugars every day. That’s way more than what the American Heart Association recommends, which is no more than 6 teaspoons (100 calories) a day of sugar for most women and no more than 9 teaspoons (150 calories) a day for most men. Sugar impacts our brain function, it can lead to non-alcoholic fatty liver disease and can increase your risk of heart disease.

Over 68% of barcoded food products sold in the US contain added sweeteners—even if they are labeled as “natural” or “healthy.” The safest way to ensure you’re not ingesting excess added sugars is to get in the habit of reading the ingredient list below before you add them to cart.

Added sugars fall under all kinds of different names on ingredient labels. As a side note, the higher up an ingredient is on an ingredient list, the more of it will be included in that product. Find an ingredient ending in “ose” on the top of the list, put the product down. Many of those sugary products are empty, meaning they have no other nutrients associated with them. These products generally contain little protein, fat, fiber, vitamins or minerals.

Common Hidden Names for Sugar

(Excluding artificial sweeteners and sugar substitutes)

‍Basic Simple Sugars (monosaccharides and disaccharides):

Solid or Granulated Sugars:

Liquid or Syrup Sugars:

Looking Deeper

Let’s look deeper at ten common sweeteners:

Sugar in Cereal

Stay with me for a moment while I go on a little rant.

About cereal.

Yes, I know, most Americans love their breakfast cereals (I grew up eating cereal – though my parents saved the extra sugary stuff for Saturdays). Cereal is bright & colorful, it’s sweet, it’s super convenient….and we mistakenly think it’s good for us and our kids.

And cereal brands spend millions of dollars every year marketing to our kids to make us think that. In fact, during kids TV shows the top category of advertised food is… you guessed it, cereal (even beating out candy, other snacks and fast food).

Did You Know:

Bottom line: most cereals are just as sweet as cookies and should not be considered a part of healthy meal. But, if you just can’t give up cereal, use common sense, read the ingredient label, and as always, don’t believe any information printed on the front of the box.

Eating Sugar: The Good

OK, thanks for hanging in with me.

Now about the good.

Somewhere along the way, we started hating on all sources carbs. But (all) carbohydrates are not the enemy here.

We need carbohydrates for energy. They are energy-packed compounds that give us quick energy. This is why choosing the right source of food where those sugars come from is so important.

It should go without saying that you’ll find much more sugar in processed foods than in whole, nutrient-dense foods.

Along with starch and fiber, sugars live under the larger umbrella: carbohydrates. The more complex the molecule, the slower digestion takes. Simple sugars, like from fruit, digest quickly and can have a positive effect in the right amount at the right time (ie: right before/during/after exercise). Starch and fiber, which is a much more complex molecule, digests slowly and help you feel fuller, for longer.

Unfortunately, one problem we’re faced with is this strange notion in our culture that if you’ve worked really hard in a workout, you deserve a big, gooey, sugary treat. Maybe this satisfies an emotional hunger temporarily, but it is certainly not what your body needs after a training session. Get clear. What your body needs is some real, whole foods.

When in doubt, opt for a diet mostly composed of lean meats, vegetables, essential fats, little starch, little fruit and plenty of water. Your body, your training and your health will thank you big time!

Why Does Sugar Taste Good?!

Sugar tastes good, partially because when it’s in its natural state, whole foods, like berries, are full of good stuff like vitamins, minerals, and energy. Our bodies are naturally attracted to them.

But everyone is different. Some of us pull the dessert plate closer after dinner while others can easily shrug off grandma’s pumpkin pie. Some of us simply respond to sugar more than others which could be from genetics or something we learned growing up. Which brings us to the next question number.

Will Eating Sugar Make Me Gain Weight?

The over-consumption of foods that have added sugars (not generally those foods that have naturally occurring sugars) can contribute to health problems such as diabetes and obesity. Added sugars feed yeast and bad bacteria in our bodies which can damage our intestinal wall, increasing intestinal permeability, AKA: leaky gut. That can trigger chronic, low-grade inflammation and lead to the transfer of substances from our gut into our bloodstream. In turn, this can lead to obesity and other chronic, metabolic diseases.

Plus, if we eat more processed, sugary foods, we’re probably taking in more energy (calories) overall. Many of these foods are tasty, in fact they’re engineered to make it hard for you to stop eating. And since we digest and use their energy very quickly, these processed foods tend to overstimulate our brain’s reward/pleasure centers which can lead to weight gain and even obesity. Data from the USDA tracking food intake from a variety of angles show consistent trends. Since 1980, Americans have continued to eat about the same total amount of fat, yet ate more carbohydrates, especially refined ones with added sugars. Over this time, the obesity rates in the United States have also grown significantly.

The World Health Organization defines “obese” as having a Body Mass Index higher than 30. Of course, some fit and muscular athletes tend to have a higher BMI even though they still have a low percentage of body fat. So, let’s look at those number for a moment. Currently, the average body fat percentage for women is about 40%, for men: 28%. To compare, the “healthy” range for a woman should be around 22-33%, and for men, that range should be around 11-22%.

While we can’t blame one single thing alone, including sugar for all the health problems and obesity surge (sleep & stress factor in, too), multiple studies do show that an increased sugar consumption does correlate with increased obesity levels, non-alcoholic fatty liver disease, leaky gut, diabetes and cancer.

How Much Sugar Should I (Can I) Eat?

Remember: Sugar (alone) doesn’t provide nourishment. No vitamins, no minerals, no fiber, no antioxidants, phytonutrients or hydration.

Sugar from nutrient-dense, whole foods, like fruit on the other hand, contains sugar, but they provide numerous positive health benefits.

When it comes to how much sugar (from whole foods) you should eat, everyone is different and has unique energy needs. Some people do well cutting sugar out of their diet (almost) completely, while others thrive on a high-carb diet. Some athletes will count their sugar intake down to the gram, while others do well with the general guideline of “eating less-processed foods & more healthy foods” and be very successful.

As a general guideline, the Dietary Guidelines for Americans (2015-2020) recommends limiting sugar to 10% of your intake. So, for example, if you’re eating 2000 calories per day, that would be about 50 grams, or 200 calories from sugar.

Start reading food labels to get a clear look at how much sugar you’re actually eating. Remember, it tends to hide in packaged foods (a lot). So, better than that, eat more foods without a label (like fruits and vegetables, nuts and seeds, meat and seafood, etc.).

When Should I Eat Sugar?

As far as when to eat sugar from nutrient-dense carbohydrates, it’s very specific to your body type, time of training, training intensity, training duration, stress levels, health/illness and a slew of other factors. Nutrient timing is very specific. When done right, it can positively affect your performance and recovery, but what works for your training partner (or a template) may not work for you. In fact, it could actually backfire.

In general, your pre-workout meals should be consumed about 1-2 hours before training. It should be carbohydrate-rich (about half complex and half simple, which can be consumed during the workout depending on workout length), moderate in protein and fiber and low in fat. Intra-nutrition and post nutrition are just as specific as pre-workout nutrition.

Much of your performance success is dependent on how well you eat. So, remember this, even if you’re eating the “right number of macros” or counting your sugar grams before and after your workout, it can make a negative impact on your goals if those macros are coming from processed foods.

How Sweet It Isn’t. Should I Choose Low-Sugar Foods?

If you’re sidelining your sugar habit, be careful of adding another unhealthy habit with artificial sweetness. That’s not the right answer…at all.

When you consume these nonnutritive (“no nutrition”) chemical sweeteners, they stimulate sweetness in your mouth and the body naturally expects the carbohydrates to follow. But, they’re faking it. When carbs don’t follow, the body gets mixed messages that may cause cravings for MORE SUGAR. Additionally, studies show that artificial sweeteners cause a variety of health problems, including cancer.

Be careful of “low sugar” products because they often use man-made artificial sweeteners (read the labels). Instead, focus on whole foods where you won’t find added sugars or even packaged foods where sugar is not one of the first three ingredients.

Sideline the Sugar

If you can’t find anything, score! Maybe talk about a product that you once thought was healthy and have since swapped out for something else.

3-Week Body Weight Workouts

Tue, 08 Jun 2021 20:38:00 GMT

Welcome to the 3-Week Body Weight-Only Program!

We are excited to help you get your at home workout into your routine for Nutrition and Healthy Habits challenge

Remember, to earn points for this task, you must take a class at your gym or do a 45 minute workout at home. The workout below is optional. Bookmark this page for future travel workout ideas!

If it is your active recovery day, add in a low intensity 45 min workout, like a walk or easy bike ride to earn your points for that day.

Week 1, Day 1

Warm Up:
Walk outs x 3
Supermans x 15
Side Plank lift x 10 hold & 10
Alternating lunges x 10 each leg
Single-Leg Balance Holds x 30 seconds each leg (:10 sec each position: toe in front, side and back)

Rest 2 minutes then…

10-minute circuit:
20 Alternating -Leg Step-Ups (on stair or sturdy bench)
20 Jumping Jacks
20-yard Bear Crawl
20 Legs Straight Toe Reach Crunches

Day 2

Warm-Up:
30 seconds Inchworms
30 seconds Side Plank (right)
30 seconds Hollow Hold
30 seconds Side Plank (left)
30 seconds Hollow Hold
30 seconds Arm Marching (or Elbows to Palms)
30 seconds Air Squats

60-90 second transition then…

Every 3 minutes for 9 minutes (3 sets):
30 Walking Lunges
20 Bench Dips

60-90 second transition then…

TEST: 2 minutes MAX rep Burpees

60-90 second transition then…

3 Sets:
15 Supermans
15 Single leg VUps
Rest 30 seconds

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Day 3

Alternating jog/walk + sprint/walk for 10 rounds:
Jog ~200 Meters
Walk ~200
Sprint ~200 Meters
Walk ~200

Day 4

Warm-Up:
Around the World Lunges x 3 rounds to each lunge position with each foot (forward, lateral, reverse)
Cat-Cow x 10-15 reps
Pushup to Pike stretch x 5

60-90 second transition then…

Three Sets:
60 seconds Alternating Side Lunges
30 seconds Plank Shoulder Taps
30 seconds Glute Bridge Marches
Rest 30 seconds

60-90 second transition then…

Three Sets:
30 seconds Jumping Squats
Rest 15 seconds
30 seconds Flutter Kicks
Rest 15 seconds

60-90 second transition then…

Plank Challenge! — Hold each plank position for 60 seconds without resting (if possible):
Straight arm Plank
Side Plank Left
Side Plank Right
Plank on Forearms
Superman
Hip Bridges

Day 5

Warm Up:

60 seconds Jog
20 seconds High Knees
20 seconds Butt Kickers
20 seconds Skipping
60 seconds Run
60 seconds Jog

60-90 second transition, then…

Every minute on the minute for 8 minutes (Two rounds):
40 seconds of Alternating Lateral Lunges
40 seconds of Super Slow Push-Ups
40 seconds of Side Plank
40 seconds of Side Plank

60-90 second transition, then…

EMOM for 10 minutes (8 rounds):
5 Burpees
10 single leg V-Ups

Day 6

RUNNING WORKOUT
One set of:
Run 1600 Meters (1 mile) at an easy pace
Run 800 Meters (½ mile) at a fast pace
Run 800 Meters (½ mile) at an easy pace
Run 1600 Meters (1 mile) at a fast pace

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Day 7

45 minute active recovery like a walk, yoga video, or easy bike ride

Also take time to restore your mind. This will be different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Week 2, Day 1

Warm Up:

Single-Leg Balance Holds x 30 seconds each leg (:10 sec each position: toe in front, side and back)
Walkouts x 3
Supermans x 30 seconds

Rest 60-90 seconds then…

Every 90 seconds for 12 minutes (2 rounds):
A – Single-Leg Deadlift x 10 each leg (hold jug, book, bag, light weight)
B – Side Plank x 30-40 seconds per
side
C – Chair/Stair Dips x max reps
D – Push-Ups x max reps

Rest 60-90 seconds then…

EMOM for 10 Minutes:
Even – 10 burpees
Odd – Single-Single-Double V-Ups

Week 2, Day 2

Warm Up:

Walk/Jog around the block ~5 minutes

EMOM for 4 minutes (2 rounds):
Station 1 – Air Squats x 20
Station 2 – Arm marching from elbows to hands in plank position x 20

Rest 60 seconds, and then…

Every 1 minute for 18 minutes (6 sets):
Station 1 – Mountain Climbers
Station 2 – Single-Leg Box/Stair Step-Ups alternating legs
Station 3 – Wall Sit

Rest 60 seconds, and then…

Week 2, Day 3

Walk/Jog 5 minutes

Scapular Push-Ups x 10
Lateral Lunges x 10
Plank Walk x 20 steps each direction with hands and feet
Table Top Hip Lift x 10
Mountain Climbers x 20-30

Rest 60 seconds, and then…

Three rounds for max reps of:
30 seconds of Air Squats
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
30 seconds of V-Ups or Crunches
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds

Rest 60 seconds, and then…

Walk/Jog 5 minutes

Week 2, Day 4

Rest 60 seconds, and then…

Run 1 mile
20 walking lunges
Run 0.5 miles
20 walking lunges
Run 1 mile

Week 2, Day 5

Tabata Fun!
Set timer to repeat: 20 seconds work/10 seconds rest. Complete 4 sets of one movement before moving onto the next.

• Lunges
• Hollow Hold
• Plank Shoulder Taps

Rest 60 seconds, then…

8-Minute Circuit:
5 Burpee Box/Stair Jump Ups
10 Push-Ups
20 Box/Step Ups
30 Flutter Kicks
~40 Yard Bear Crawl

Rest 2 minutes…

Three Sets:
Single-Arm Plank x 30 seconds (if you are able, lift the same-side foot so the opposite hand and foot are the only things touching the ground)
Superman Hold x 30 seconds
Single-Arm Plank x 30 seconds (if you are able, lift the same-side foot so the opposite hand and foot are the only things touching the ground)
Hip Bridge Hold x 30 seconds

Week 2, Day 6

RUNNING WORKOUT

Every 3 minutes, for 30 minutes (10 sets) for time:
Jog into a Sprint ~400 Meters, walk the rest of the remaining time

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Week 2, Day 7

45 minute active recovery like a walk, yoga video, or easy bike ride

Week 3, Day 1

Warm-Up: Fun with Furniture Sliders on carpet or towel on a hardwood floor
Lunge back (stand on stationary leg, moving leg slides back)
Tuck Ups with sliders under feet, hands on floor
Mountain Climbers with sliders on feet
Hamstring Curls, laying on back, hips lifted in bridge position

60-90 second transition, then…

Every 90 seconds for 12 minutes (2 rounds) – continue the reps until you have about 20 seconds left in the timer:
Station 1 – Lateral Lunges
Station 2 – Supermans
Station 3 – Arm Marching
Station 4 – Tuck-Ups

60-90 second transition, then…

As many rounds and reps as possible in 10 minutes:
200 meter Run
50 meter Bear Crawl
15 Burpees broad jump

Week 3, Day 2

5-minutes:
10 Hollow to Tuck Sit
10 Push-Up rotate to side plank
10 Air Squats + Squat Jump

Rest 60 seconds, then…

5-Minute Circuit:
20 Walking Lunges
3 Wall Climbs
15 Box/Chair Dips

Rest 60 seconds, then…

5-Minute Circuit:
20 Side Step-Ups (10 each side)
15 Toe Reaching Ab Crunches
20 Jumping Jacks

Rest 60 seconds, then…

8-Minute Circuit:
30 Mountain Climbers
10 Superman to Hollow Rolls (5 each direction)
20 Single-Leg Hip Bridges (10 each side)
10 Tuck Jumps

Week 3, Day 3

800 Meter Warm-Up Jog

Followed by. . .

Two sets of:
Sprint 200 Meters

Rest as needed. Then…

“1-Mile Time Trial”
Run 1600 Meters for time

Followed by. . .

800 Meter Cool-Down Run

Week 3, Day 4

Rest 60 seconds, and then…

Tabata Fun! (20s work/10s rest). Complete 4 sets of one movement before moving onto the next.
A – Push-Ups x 4 sets
Rest 60 seconds
B – Squats x 4 sets
Rest 60 seconds
C – Burpees x 4 sets
Rest 60 seconds
D – Mountain Climbers

60-90 second transition, then…

Two Sets (no rest):
Side Plank (left) x 45 seconds
Side Plank (right) x 45 seconds

Week 3, Day 5

Warm-Up:
60 seconds Plank
60 seconds Hip Bridge lift/lower
60 seconds Plank
60 seconds Wall Sit

Rest 60 seconds, and then…

Every 2 minutes for 15 minutes (3 sets):
A – Single-Leg Box Step-Ups alternating legs
B – Wall Climbs
C – Russian Twist (sit, lean back, keep spine straight, balance on tailbone, twist side to side)

Rest 60 seconds, and then…

AMRAP in 2 minutes (retest from Week 1, Day 1):
MAX Burpees

Week 3, Day 6

RUNNING WORKOUT

Warm up 5 min stretch, walkouts

Run 2 minutes
Walk 1 minute
Repeat for a total duration of 45 minutes

Mobility and stretching 8 minutes
Choose at least 4 stretches or mobility exercises and spend 2 minutes on each

Week 3, Day 7

45 minute active recovery like a walk, yoga video, or easy bike ride

The post 3-Week Body Weight Workouts appeared first on Salus .

Liz and Jonathan, Athlete of the Month May & June 2021

Mon, 24 May 2021 16:38:00 GMT

We love featuring Salus power couples, like the Goldblatt’s. Married with children, this hardworking couple balances family, work, friends and WOD life on the daily. Even though they don’t always get the chance to workout together, they’re each other’s biggest supporters. It’s been amazing to witness them crush their personal goals and we look forward to watching them make new ones!

Congratulations Liz and Jon! You two are very amazing people and we love having as part of the community.

Please meet the May and June 2021 Athletes of the Month: Liz and Jonathan:

1. When and why did you start at Salus?

Liz : Jon had been trying to get me to join for a while but I had never lifted in my life. When he talked about the things he was doing at Salus, it was like he spoke another language. When the lockdown hit and Salus had to close temporarily, he finally talked me into trying the at-home workouts. He showed me how to modify things so I could make it through and by the time Salus opened up again, I was ready to commit and give this thing a real try! I started on-ramp in August 2020.

Jon : I started Salus in the fall of 2018. I’d always worked out but I was definitely in a place where things had become stagnant. My brother had been doing CrossFit for a couple years at that point and suggested I give it a try. I was approaching 40 and decided that it was a good time to make a move and try something different.

2. How has your performance changed since you started at Salus?

Liz : Since I became a mom (almost 10 years ago…Yikes!!) I struggled with carving time out for my workouts. I would start running or doing yoga but I just couldn’t stay focused or committed. I also wasn’t getting the results I used to get when I was in my 20s and my 30s. Furthermore, I was diagnosed with autoimmune arthritis and practiced denial and self-pity for way too long. I allowed fear of injury and fear of the unknown to take over and stop me from trying a new approach.

My stiffness and aches are so much better now that I am building muscle to support my joints. I’m seeing muscles forming in places I didn’t know possible! I lost 2 inches in my waist and have officially been bitten by the CrossFit bug! I look so forward to every opportunity to grow, learn, and get stronger!

Jon : I see huge differences in my endurance. We’re big skiers in my family and try to get out West a couple times a year. I’ve been asthmatic my whole life so altitude tends to be all the more difficult for me the first couple days. Since starting CrossFit, I have zero issues getting on the mountain the first day and feel great the next day! No “first day out” soreness and no issue shredding the gnar on the first run :).

3. Are there exercises you can do now that you couldn’t do before?

Liz : OMG let me count the ways… Push-ups, Pull-ups, planks, bird-dogs, squats, hand stands on the wall! Not to mention all of the weightlifting moves. EVERYTHING was a struggle for me before! But now, little by little, I keep plugging away and getting stronger.

Someday I will do a pull up without a band!

Jon : I don’t think I’d ever attempted a snatch before I started CrossFit. It was intimidating at first and I was definitely cherry picking (I know, not cool) to avoid them for a while. At this point, I’m totally comfortable even though my technique still needs work.

4. How has your body physically changed since you started?

Liz : I am gaining definition all over. My thighs and arms are more defined. I’ve lost 2 inches in my waist and have swapped fat for muscle in several areas.

Jon : I definitely had a bunch of belts that needed a new hole! There were changes in my body composition across the board. I’ve never been overweight, per se, but I definitely dropped a few pounds and exchanged some fat for muscle.

5. How has Salus changed you in other ways?

Liz : Since I began at Salus, I have definitely been sleeping better. I don’t toss & turn as much or wake up as often throughout the night. I do find I have improved stamina for stressful situations thanks to improved energy and regular exercise.

I also did 3 months of nutrition coaching with Angela. That experience really illuminated some needed adjustments to my diet and daily habits. I continue to hydrate regularly and look for additional ways to boost my protein intake for muscle maintenance and satiety.

Jon : I find that I am way more productive on days where I can get to Salus in the morning.

If I can’t make it in the morning, an evening workout also serves as a great outlet for a day’s worth of stress.

6. How do you describe Salus to your friends?

Liz : I tell people what an amazing community you have created here. Everyone is super supportive and encouraging of each other! You have a middle-aged mom with arthritis working along side elite athletes and somehow we all belong. That’s something really special.

Jon : I remember talking to Liz about it before she joined to try to allay the typical concerns. In no particular order: I’ll be the worst person there, I don’t know how to do any of these lifts, isn’t it just a bunch of freak athletes. She beats me at most WODs at this point by the way.

7. What keeps you motivated to continue? What’s your “why”?

Liz : At this point in my life, this is the exact type of exercise my body needs. I listen to my body and I want to support it for the long-term so I can keep up with my grand-kids when they show up someday! My “why” is to get strong so I can stay strong!

Jon : I want to be as active as I can for as long as I can. As I mentioned, skiing is my thing so I need to stay strong and fit so I can ski moguls when I’m 80!

8. Favorite lift or WOD?

Liz : The bear complex is my favorite!

Jon: I prefer any WOD that includes cleans. I also seem to enjoy overhead squats now which I absolutely hated when I first started.

9. What advice would you give to a newbie just joining Salus?

Liz : I still consider myself a newbie but I would say to take it at your own pace …the timeline is your own so enjoy it and celebrate every step!

Jon : Nobody’s judging so just do what you need to do to get started and keep moving forward. We have everything from Olympians to middle-aged Excel jockeys (me) and everything in between so everyone can do this and get better.

10. What is your next goal to accomplish?

Jon : I need to stop avoiding double-unders (ha!). My goal for the Summer is to give it a real push.

11. If you could design your own WOD, what would it look like?

Liz : (my “pumps me up” playlist playing) 3 rounds for time: 400m run, 30 situps, 20 pull-ups, 10 front squats

Jon : 21, 15, 9 of Handstand Push-ups, Power Clean, and Pull-ups.

12. Favorite thing to do for fun?

Liz : Listen to live music- really missing it since COVID. And ski, of course!

Jon : Obviously ski, especially with the family now that we can all get out together. It’s also great when the kids are in ski school and we’re not!

13. Favorite healthy dish….and favorite “splurge” meal?

Liz : My absolute favorite is the kimchi bowl at Seed to Sprout. My favorite splurge meal is a cheeseburger :/ every now & then I just need one!

Jon : Probably sushi. Tuna, Salmon, anything caught locally like Fluke in the summer. It’s very easy to make it not healthy as well but I try to stay strong. Splurge meal is definitely a massive steak with big fries, sautéed spinach, etc.

14. If you could be a superhero who would you be and why?

Liz : Batman. I mean- he’s the baddest bad-ass there is.

Jon : Yoda. It would be nice to know that all the advice I give to my family and friends is backed by 900 years of experience. Unfortunately, they have to settle for 42.

15. Favorite motivational quote?

Liz : “If you only do what you can do- you will never be better than what you are” – Master I

Jon : “If you give a man a fish, you feed him for a day. If you teach a man to fish, you feed him for a lifetime.” This is especially important to remember when helping your parents with technology issues.

16. Interesting fact not many people know about you.

Liz : I have four older brothers.

Jon : I’m a Star Wars nerd (see superhero) which I seem to have passed on to my kids.

The post Liz and Jonathan, Athlete of the Month May & June 2021 appeared first on Salus .

Got Pain? Your Gut Might Be To Blame.

Sat, 03 Apr 2021 07:19:00 GMT

Did you know that there is a strong connection between joint pain and your gut? If you’re experiencing achy knees, chronic pain or stiff joints, leaky gut may be to blame.

Often, these ills are attributed to the unfortunate effects of aging and maybe we just chalk it up to be arthritis. What if that pain was actually caused by an imbalance from another part of our body?

Our gut.

Did you Know:

Importance of the Small Intestine

The small intestine accounts for over 56% of our intestinal tract, nutrients are absorbed here and it is responsible for 90% of caloric absorption. Yep you read that right 90% of the calories you take in are absorbed in the small intestine. Another factor worth noting is that the small intestine has a profound impact on the immune system: the largest mass of immune cells found in our entire body is seen in the small intestines.

So, you can see, it’s kind of a big deal.

It’s important to note that the small intestine’s thin, protective mucous membrane is much more prone to damage (which can result in leaky gut) than the large intestine.

That is why small-intestinal health is impactful on immune and autoimmune conditions.

What Exactly is Leaky Gut?

Think of the gut as a drawbridge. Naturally, the gut is semi-permeable to allow micronutrients (think of them as tiny row boats) pass through the intestinal tract into our bloodstream (this is normal). Certain external factors such as processed foods, infections, toxins and stress can increase intestinal permeability, causing our drawbridge to stay open which allows larger boats to escape into our bloodstream (this is NOT a good thing). Your immune system marks those foreign invaders that were never meant to pass through, such as toxins, as pathogens and begins to attack.

According to a description in the journal, Frontiers in Immunology , leaky gut is described as:

The intestinal epithelial lining, together with factors secreted from it, forms a barrier that separates the host from the environment. In pathologic conditions, the permeability of the epithelial lining may be compromised allowing the passage of toxins, antigens, and bacteria in the lumen to enter the bloodstream creating a ‘leaky gut.’

What Causes Leaky Gut?

Maybe you just tweaked your ankle and have been trying to limp your way through the day with a few Motrin. Perhaps you’ve been taking birth control for years. Or your diet is filled with processed foods. Any of these scenarios can irritate the small intestine leading to leaky gut or intestinal permeability (when the food particles that pass through the intestine “leak” into our bloodstream) which triggers the immune system to go into attack mode and fight the invaders.

This is dangerous.

Leaky gut results in increase in inflammation, this inflammation can lead to joint pain and a host of diseases.

Leaky gut can also be caused by:

In fact, a 2015 review paper, published in the journal Autoimmunity Reviews, shoed that food additives found in processed foods can irritate the gut, lead to leaky gut and subsequently, cause autoimmune disease.

As you can see, many things on that list is IN our control (minus aging and genetics).

How Do I Know If I Have Leaky Gut?

In addition to your joint pain, additional symptoms that may indicate the problem is all in your gut include:

Create a Healthy Gut Environment for Healthy Bacteria

Remove. Replace. Restore.

Adequate, if not optimal, digestive system function is essential to our health. If you are in pain, try eating to reduce inflammation to create a healthy environment for gut bacteria and improve microbiota/gut flora.

The first thing is to remove all inflammatory triggers such as stress and certain foods like:

Then replace the good by eating whole, unprocessed foods that support nutrient absorption such as:

Finally, restore a healthy bacteria in your gut (think: high-quality probiotics, prebiotics: non-digestible fiber compounds found in garlic, onions, leeks, raw dandelion greens, curcumin, bone broth).

You must eat to balance blood sugar, and steer clear of food allergens, intolerances, and food additives. Why? As a response to eating food that you’re intolerant to, your immune system will react with inflammation.

How do you know if you’re intolerant to certain foods? Of course you can do a blood test, but the most useful diagnosis is 3-week food exclusion to watch for symptom improvements followed by a gradual food reintroduction to confirm.

One way to try a food exclusion experiment is to follow the Paleo diet, which does a great job of removing common food allergens. In the Paleo diet, you focus on fresh vegetables, fruits, meats, fish, eggs, healthy fats, oils, nuts and seeds. You avoid grains, beans and legumes, processed foods and dairy.

Which Approach is Best for You?

Remember, our gut is the gateway to health.

With nearly 80% of our immune system residing in the gut and 95% of our serotonin produced in the gut, chances are, if our gut is healthy, we will also be healthy.

But this is a journey. These changes won’t take place overnight. A good place to start is with the 3-day elimination diet. But, if you’re feeling a bit overwhelmed by all the information above, don’t hesitate to reach out.

You can also set up a free 15-minute consultation to learn more about our one-on-one nutrition health coaching .

More on our Salus Nutrition Coaching Blog:

The post Got Pain? Your Gut Might Be To Blame. appeared first on Salus .

Courtney Guerriero, Athlete of the Month April 2021

Thu, 01 Apr 2021 19:47:00 GMT

Each month we highlight a new athlete at Salus. This individual exudes something above and beyond. They not only give their best in every class, but they’re are hungry to learn more and always ready to put in the work. This individual also supports their fellow classmates and encourages them to reach their goals, too. We believe that this is what the Salus Community should be all about.

This month, we get to feature Courtney Guerriero. Since joining this summer, Courtney has demonstrated some of the most dedication we’ve seen to improving her health and fitness. Whether that’s bringing her son with her to class or attending the 6am rain or shine, Courtney is an inspiration to many of us and couldn’t be more deserving of this feature.

Please meet the April Athlete of the Month: Courtney Guerriero:

1. When and why did you start at Salus?

I started at Salus last August and I wish it had been sooner. I moved to Jersey in July of 2019 determined to find my new CrossFit home. However, between moving pregnant, a few gyms that didn’t fit, becoming a new mom, and a pandemic… it surely took a while.

2. How has your performance changed since you started at Salus?

I’ve gotten so much stronger. I’ve gotten faster and increased my endurance too. I’m still slow as a turtle but I’m a faster turtle now.

3. Are there exercises you can do now that you couldn’t do before?

Yes! I’ve gotten pull ups and a few double unders.

4. How has your body physically changed since you started?

It’s changed a ton! I was so worried about getting my pre-baby body back but the body I have now is better.

I have some cuts in my arms, back, and quads. And on a really, really good day there is the faintest sign of some ab lines.

5. How has Salus changed you in other ways?

My commitment to taking care of myself overall has greatly improved.

I put more emphasis on my nutrition and sleep so I feel good enough to train as often as possible. My focus and energy is much better on days I work out than days I don’t.

6. How do you describe Salus to your friends?

It’s a great place to get a killer workout with great people. The coaches genuinely care about each member and help them to improve. The members all support each other and have fun together. There are no egos at Salus.

7. What keeps you motivated to continue?

CrossFit changed my life.
Prior to starting CrossFit I had never worked out. I was constantly sick. I suffered from severe Chronic Fatigue Syndrome due to a chronic illness. I never seemed to feel right no matter what I did; even with medical intervention. Within months of starting CrossFit I felt like a brand new person.

8. Favorite lift?

I could do Power Cleans all day long. ALL. DAY. LONG.

9. What advice would you give to a newbie just joining Salus?

Just show up and move. Don’t worry about what you can or can’t do.

Every day we are all striving to do something we didn’t think we could do.

10. What is your next goal to accomplish?

200lb+ Deadlift and toes to bar.

I am so close to both and want it so bad.

11. If you could design your own WOD, what would it look like?

Hmmm I love a good chipper. I like the idea of finishing something and being done with it. I also love a good partner WOD so probably something like…
Partner WOD:
200 dumbbell lunges
100 clean and jerks
200 pull ups
100 snatches
200 toes 2 bar
100 deadlifts

12. Favorite thing to do for fun?

I love going to outdoor food or drink festivals. I love trying new foods or new beers. Nothing is better than being out in the sunshine enjoying something delicious.

13. Favorite healthy dish….and favorite “splurge” meal?

14. If you could be an animal what would you be and why?

Probably something in the ocean, maybe a dolphin. I love the ocean. Everything that lives in it is beautiful.

15. Favorite motivational quote?

“I didn’t come this far to only come this far”
I feel like this sums up CrossFit perfectly because there’s never an end game. You hit a goal or a PR and immediately start striving for the next step up.

There’s always further to go.

16. Interesting fact not many people know about you.

I love to cook and bake. I like to try new and really complex recipes but almost never attempt the same thing twice. It’s more to just challenge myself in the kitchen. I know what I can do so I want to see if there are things I can’t do. I don’t even want to eat it, I just want to see if I can make it.

The post Courtney Guerriero, Athlete of the Month April 2021 appeared first on Salus .

Overcoming Procrastination: Just Do the Dishes Already

Wed, 31 Mar 2021 07:03:00 GMT

Most of us know that the key to maintaining momentum with our goals is by overcoming procrastination.

Have you ever noticed how the smallest things can feel so difficult? I know I’m not alone on this. Without a doubt, we all have that one thing (or many things) that needs to get done, but we tend to procrastinate doing it. For me, it used to be a resistance to folding socks and doing the dishes. Now, I’m the kind of person that likes to check off the boxes and get stuff done, but, there was just something about folding socks that drove me bonkers. Don’t judge me LOL

Until I realized how little time those two tasks actually took me. I literally timed myself one day.

Those tasks took me less than two minutes.

Seriously.

Overcoming Procrastination in Less Than 2 Minutes

Personal growth is a form of change. Unfortunately, there is an unconscious, deeply rooted part of us that resists change.

Even if it’s a positive change.

This internal resistance can show up in a variety of ways, from feeling lazy, scared, complacent, doubtful and that overwhelming feeling of procrastination.

Here’s the deal…

Most of these things we procrastinate aren’t actually difficult to do (I mean, come on…folding socks? What was I thinking?) We just avoid getting started on them for some reason. Of course, the more time-consuming the activity is, the bigger resistance to starting it is created in the mind of the procrastinator.

How do you overcome?

The two minute rule

Relative to the size of the task, the 2 minute rule can be applied in two ways:

Originating from Newton’s first law of motion that states that objects in rest stay at rest and objects in motion stay in motion, the 2-minute rule in this case means finishing that bigger project 2 minutes at a time. Research shows that the way to start big projects is to break it down into as many small tasks as possible where completion will lead to an increase in motivation. For example, get dressed for a workout and lace up your shoes (2 minutes, check!) and you’ll be more likely to go to the gym, exercise and have more energy! Or sit down to write your grocery list and you’ll be more likely to go grocery shopping, meal prep and eat healthier.

Countdown from 5

But, getting started can be harder than it sounds – even if it’s just for two minutes. So, try this trick. The moment you have an instinct to act on something, count out loud: “5,4,3,2,1” and then physically move your body before your brain has a chance to stop you. The counting distracts you from your excuses and help you focus your mind on moving in a new direction. It interrupts your default thinking and becomes a “starting ritual” that activates your prefrontal cortex which will help you change your behavior.

Try it! I promise the 5 second countdown preceding the 2 minute rule will ignite something powerful if you just give it a try!

Procrastination Trigger: Feelings

You can probably name a handful of things you’re currently procrastinating. The truth is, overcoming procrastination is not necessarily going to be your cure-all. It’s about teaching yourself to anticipate your specific triggers and coming up with a plan in advance on how to get started without hesitation, such as the two-minute hack.

Common procrastination triggers are the fear of the unknown, distraction, lack of motivation and resistance to get started (doing the dishes). Big or small, every task comes with a certain level of resistance.

And one of the most common reasons why we procrastinate is that we want things to be perfect. Our feelings get in the way. Instead of focusing on getting started, we obsess about achieving perfect results and end up paralyzed.

According to neuroscientist, Antonio Damasio, our feelings decide for us 95% of the time. We FEEL before we think. We FEEL before we act. As Damasio explains, humans are “feeling machines that think,” not “thinking machines that feel.” Ultimately, our feelings have a strong influence on how we make decisions. You need to learn how to separate what you are feeling from the actions that you are taking.

The 5 second countdown to the 2 minute rule is a remarkable took in this regard. For example, the moment you don’t feel like meal prepping, you won’t. But if you countdown from five and tell yourself that you’ll just take 2 minutes on the task, you can untangle your feelings from your actions and get started.

Remember, set realistic expectations and strive for progress, not perfection .

Remember to Reinforce Your Habits

William H McRaven said it well in his book, “Make Your Bed,”

“Every morning in basic SEAL training, my instructors, who at the time were all Vietnam veterans, would show up in my barracks room, and the first thing they would inspect was your bed. If you did it right, the corners would be square, the covers pulled tight, the pillow centered just under the headboard, and the extra blanket folded neatly at the foot of the rack.

It was a simple task, mundane at best. But every morning we were required to make our bed to perfection. It seemed a little ridiculous at the time, particularly in light of the fact that we were aspiring to be real warriors, tough battle-hardened SEALS, but the wisdom of this simple act has been proven to me many times over.

If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.

If you can’t do the little things right, you will never do the big things right. And, if by chance you have a miserable day, you will come home to a bed that is made-that you made-and a made bed gives you encouragement that tomorrow will be better.

If you want to change the world, start off by making your bed.”

Overcoming Procrastination in a Simple, Yet Powerful Way

Are you paralyzed about food choices?

Does taking the time to stand there and fill up your water bottle hold you back from staying hydrated?

Does the latest episode on Netflix prevent you from getting enough sleep?

Whether you’re waiting for the “perfect time” to start exercising, eat better… or do the dishes, I encourage you to use these tools to help you overcome procrastination and attack your goals head on. Whatever it is that’s taunting you, hanging over your head, if it takes less than two minutes to get started, then do it now.

Knowing what you need to do is the easy part…pushing yourself to do it takes courage.

If you already started making positive changes, you’re likely learning a lot about your body and mind. Hopefully, these are changes that you can embrace and carry through with you for life. Ride that momentum and take the steps you need to feel confident and become a better, healthier version of you.

Let me know how it goes!

The post Overcoming Procrastination: Just Do the Dishes Already appeared first on Salus .

Athlete of the Month: Carrie Bendik

Tue, 09 Mar 2021 20:00:00 GMT

Each month we highlight a different athlete at Salus. This individual has something special. They give their best in every class (and then some), they are hungry to learn more and always ready to do the work without complaining. Not only that, but this individual also supports their fellow classmates and encourage them to reach their goals, too. We believe that this is what the Salus Community should be all about.

This month, we get to feature Carrie Bendik. Carrie has been with us almost two years now and has made some serious strides both physically and mentally. She has overcome obstacles, faced some fears and has come back stronger than ever. We couldn’t be more excited than to feature Carrie this month.

Please meet the March Athlete of the Month: Carrie Bendik:

1. When and why did you start at Salus?

I joined Salus in May 2019. I had always been dying to try CrossFit. I actually was going to a physical therapist in the same building as the old box. It took me awhile to work up the courage to try a class, but of course I’m so glad I did!

2. How has your performance changed since you started at Salus?

I’m so much stronger overall. I can lift heavier, my core has strengthened, and I’m more confident in myself.

3. Are there exercises you can do now that you couldn’t do before?

I can do handstands and double unders! All of the lifts we do with the barbell were new to me also.

4. How has your body physically changed since you started?

My arms and legs are more defined which is awesome.

I keep checking for my abs but no sign of them yet.

5. How has Salus changed you in other ways?

When I push myself to get through a really hard workout, that work ethic carries over into my everyday life. The discipline it takes to show up and work hard at Salus has given me more discipline in other areas of my life. I make better food choices, I make sure I get enough sleep, and it sounds silly but completing a hard workout gives me the motivation to do the daily life things I might not necessarily want to do.

I am also more mindful of my body positioning as I go about my day. For example, I pick my 3 year old up with a squat, instead of rounding at the back.

6. How do you describe Salus to your friends?

The best all around workout you can get, both physically and mentally, one you’ll never get bored with.

7. What keeps you motivated to continue?

I love to challenge myself physically and I try to do that daily.

You can learn a lot about yourself that way. Making progress in a lift or movement is also a big motivator. There is always something to work on or improve.

8. Favorite lift?

Squat clean- I love to squat and I love to clean.

9. What advice would you give to a newbie just joining Salus?

Sometimes the hardest part can be getting started.

CrossFit can be intimidating to someone just beginning, it certainly was for me. The best thing you can do is to take that initial step.

Start with trying one class.

Remember that everyone has been a beginner at one point, the only thing you have to do is show up and try. When I first started I remember thinking:

10. What is your next goal to accomplish?

Body weight back squat, toes to bar, and the ever elusive pull-up.

11. If you could design your own WOD, what would it look like?

I like long, gritty workouts-
5 rounds for time:
400 meter sandbag carry
10 squat cleans
10 wall balls
10 back squats
10 push press

12. Favorite thing to do for fun?

Spending time with my husband and girls, I love to cook and bake, and I love to run.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy dish: A big rainbow salad with grilled vegetables, olives, lentils or beans, and a homemade dressing.
Splurge: Bananas and peanut butter. Not really a meal but with the amount of peanut butter I eat it becomes one lol. I LOVE peanut butter.

14. If you could be a superhero who would you be and why?

Batman. I have loved Batman since I was little, I actually have a Batman tattoo! He doesn’t have superpowers and always does the right thing.

15. Favorite motivational quote?

16. Interesting fact not many people know about you.

I am really into food, nutrition, and health and have recently started my own food blog called Happily at Home. It isn’t live yet but will be soon!!

The post Athlete of the Month: Carrie Bendik appeared first on Salus .

Bar Muscle-Up Progressions

Mon, 08 Mar 2021 01:42:00 GMT

Common Bar Muscle-Up Progressions for CrossFit

The Bar Muscle-Up (BMU) is a performed differently than a pull-up.

The pull-up is performed with a vertical movement, up and down, where the bar muscle-up is performed with momentum moving forwards and backwards; with the backwards movement snapping back hard enough to throw the body over the bar.

Common CrossFit Gymnastics Progressions to Get Your First Bar Muscle Up

To master the bar muscle-up, one must first master:

Then progress into moving on the bar with the following:

Just remember to hit that “ninja position.” If done properly, the athlete can practice this drill with straight arms and be able to get their head higher than the bar.

Putting Bar Muscle Up Drills to Practice

Most athletes begin their transition too early and can’t bring their torso in the bar, this results in the “chicken wing.”

To practice the transition properly, the athlete can pull a banded PVC from above to their chest (see video below), and practice shifting their elbows and wrists over over the bar.

This transition drill, combined with the straight arm swing (with the head over the bar on the back swing), will create the patience and timing needed to master the bar muscle-up!

Learn More Bar Muscle-Up Progressions at Salus in Middletown NJ

Want more individualized gymnastics drills? We know you do!

Reach out to info@salusnj.com to learn more about private coaching to practice those bar muscle ups and other challenging exercises like toes to bar, kipping pullups, and butterfly pullups.

The post Bar Muscle-Up Progressions appeared first on Salus .

What to Expect During Your First CrossFit Class

Sat, 27 Feb 2021 07:08:00 GMT

Feeling intimidated about attending your first CrossFit class? You’re not alone.

Here’s what you need to know before you go.

10 Top Questions About Attending Your First CrossFit Class

What is CrossFit, really?

By definition, in CrossFit you will “perform functional exercises at high intensity with constantly varied structure.”

What do you actually do in CrossFit?

CrossFit focuses on 10 areas of fitness: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

You can bet you’ll be doing one, two or all ten of these in any given day.

What’s with all this CrossFit lingo.

Box, AMRAP, As Prescribed, Fran…after a couple workouts, you, too will be tossing around these words into your everyday conversation.

Read our blog on Learning Some Common CrossFit Language , to find out more.

Will I get hurt?

Maybe you’ve heard from your neighbor, who knows a guy who knows a girl that hurt herself in a CrossFit class. Unfortunately, CrossFit has gotten a bad rap from countless shock-value viral videos.

Rest assured, all the coaches at CrossFit Salus are certified level 1 and level 2 trainers and have decades of experience. Your safety is our top priority and we’ll never hesitate to take weight off a bar if we feel form is being compromised.

So, be prepared to check your ego at the door.

Is CrossFit a cult?

Cult? No.

Community? Yes.

One of the best things about CrossFit is the crazy energetic and supportive atmosphere where the loudest cheers are for the last to finish and everyone knows your name.

What if I can’t do all those exercises?

The beauty about CrossFit is that all of our coaches are prepared to provide modifications for any and all exercises. You’ll notice that in each of our CrossFit classes, we also offer a “fitness” level that features scaled down movements and lighter weights as well as a “performance” level that features more advanced movements and heavier weights.

What should I pack for my first CrossFit class?

Wondering how to prepare for your first CrossFit workout?

Don’t forget your water bottle, mask if necessary, a good attitude, comfortable shoes and maybe a dry shirt to change into after you’re done.

What should I expect during my First CrossFit workout?

Each class is an hour long. You can expect to move through about 5-15 minutes of a warm up followed by a skill or strength section before moving into whatever the workout is programmed for the day.

The workout (WOD) starts with a much anticipated 3,2,1 GO! And everyone starts together.

Should I eat something specific before I go?

When and how much you eat depends on your own personal preferences and variables- some people like to eat right before they exercise, some people prefer to fuel up an hour or so beforehand.

Not sure what to do? Opt for a small portion carbs (think: half a banana) beforehand and a more substantial meal within an hour after training, which will help with recovery.

Need more in depth information on nutrition? Let’s chat.

Will I be sore after a CrossFit class?

Most people new to CrossFit will feel sore. It’s best to do some light activity the day after to get the blood flowing. If you’re not used to feeling sore, opt for a long walk or bike ride in between sessions as well as plenty of stretching.

Stepping into your first CrossFit class at Salus in Middletown NJ?

Remember to be open minded and be willing to learn, laugh and sweat a lot.

Schedule your free consultation to chat with a Salus coach and discuss your goals and answer any questions.

The post What to Expect During Your First CrossFit Class appeared first on Salus .

Athletes of the Month: The G-Unit

Thu, 11 Feb 2021 12:08:00 GMT

Each month we highlight a different athlete or athletes at Salus. These individuals have something special. They give their best in every class (and then some), they are hungry to learn more and always ready to do the work without complaining. Not only that, but these individuals support their fellow classmates and encourage them to reach their goals, too. We believe that this is what the Salus Community should be all about.

This month, we’re excited to feature the Gonzalez men. Wilson, Tomas and Eduardo all started after Benny (Miss December) , who joined in 2017. As you’ll read below, the men didn’t really have a choice in the matter (Benny is very convincing), but now they’re all “hooked.” And we’re so glad she did. Now, they’re fitter, stronger and full of energy.

Please meet the February Athletes of the Month: The “G-Unit”

1. When and why did you start at Salus?

2. How has your performance changed since you started at Salus?

3. Are there exercises you can do now that you couldn’t do before?

4. How have you changed since you started?

5. How do you describe Salus to your friends?

6. What keeps you motivated to continue? What’s your “why”?

7. Favorite lift or WOD?

8. What advice would you give to a newbie just joining Salus?

9. What is your next goal to accomplish?

10. If you could design your own WOD, what would it look like?

11. Favorite thing to do for fun?

12. Favorite healthy dish….and favorite “splurge” meal?

13. If you could be a superhero/animal who/what would you be and why?

14. Favorite motivational quote?

15. Interesting fact not many people know about you.

The post Athletes of the Month: The G-Unit appeared first on Salus .

Healthy Popcorn Recipe

Thu, 04 Feb 2021 06:29:00 GMT

If you’re looking for a new healthy popcorn recipe, we’ve got you covered!

Popcorn is a Healthy Swap for Chips

If you have that need to crunch and are looking for a snack that’s lower in calories than chips (but filling) we highly recommend popcorn. Popcorn is one of our favorite snacks because it’s high in fiber, which promotes healthy digestion and helps to keep you feeling full for longer. Plus, if you make it with coconut oil like the recipe below calls for you have your carbs (popcorn) and fat (oil) macronutrients accounted for.

Ounce for ounce, popcorn has more protein than most chips…but it’s not much. To make popcorn even more satisfying, turn this snack a mini-meal by adding a bit of protein. Add a couple slices of nitrate-free deli meat or some almonds on the side to provide a better balance of macronutrients.

Is Microwave Popcorn Bad for You?

ahhhhh! It can be, depending on how you pop it.

Have you heard about the dangers of microwave popcorn? Microwave popcorn bags can be toxic and some brands can have hidden (dangerous) ingredients, “flavors” and preservatives.

In fact, a FDA report indicates that the chemical coating used in microwave popcorn bags will break down when it’s heated into a substance called perfluorooctanoic (PFOA). The Environmental Protection Agency has identified PFOA as a “likely carcinogen.” PFOA is also used to make Teflon and other nonstick materials, such as pizza boxes. This chemical can stay in your body and the environment for long periods of time.

If you love popcorn, consider going with air-popped with organic kernels and your own seasonings. Electric air poppers are relatively inexpensive. Good ones heat up the popcorn quickly and efficiently enough to ensure you end up with fluffy popcorn for movie night.

Here’s how you can make your own popcorn, a naturally gluten-free snack.

Poppin’ Your Own Coconut Oil Popcorn

Popcorn Ingredients

1/2 Cup Organic Popping Corn
1 1/2 Tablespoons coconut oil
Sea salt

Popcorn Directions

The post Healthy Popcorn Recipe appeared first on Salus .

Taking Time for Yourself: Why Self-Care is SO Important

Thu, 28 Jan 2021 06:54:00 GMT

Do you ever feel guilty taking time for yourself?

Self-care shouldn’t be a thing of the past. Here’s why you don’t have to “earn” me-time or feel guilty about taking it.

Taking Time for Self-Care: Put Your Oxygen Mask On First

It’s so easy to make [fill in the blank] your whole life. Whether it’s work, kids, caring for others or home improvement projects, it can be hard to disconnect and take a step back. Plus, with the COVID-19 pandemic, we’re all facing something we’ve never experienced before…an insurmountable level of stress. If we’re not putting our energy into something, we feel guilty, selfish, wasteful. Believe me, as a mom of twins and small business owner, I can empathize.

As much as you you might love your work, etc, it can become consuming and stressful if you let it.

That email (dishes, laundry, etc) can probably wait a few hours or even until the next business day, if needed, so you can knock off a little early and make time for you.

Time you enjoy wasting is not wasted time.

Every week, look at your calendar and book some “me time.”

Head to the gym, catch a sunrise at the beach, read a book, make a nice meal, go for bike ride, meditate, work on personal goals… get enough sleep . Whatever is important to you, schedule in the time for yourself. Literally book an appointment with yourself and then DO NOT CANCEL.

Take time away from “being busy” to relax and do something you enjoy (that has nothing to do with deadlines, homework or responding to emails) and that makes you a better person from the inside- out.

It’s not only better for your brain to disconnect, it’s better for your overall health to step away and make time for YOU….before you have nothing left to give. Psychologists agree self-care is effective against all kinds of external stress and can help you:

1 – Relax your Mind
2 – Boost Concentration & Focus
3 – Understand Yourself
4 – Resolve Problems
5 – Build Mental Strength

Because, if you’re not caring for yourself emotionally, mentally and physically, how can you give it your all in your work, for your kids or for others?

Even if it’s just taking five minutes to get up from your desk every hour for a little stretch break or scheduling in your workout (and then not cancelling on yourself). In the end, carving out time for yourself (and then actually taking it) will help you be a better employee, parent, spouse, etc.

Positive Self Talk

Let’s be honest. When the **** hits the fan, so can a lot of our healthy habits. Maybe the chips are disappearing from the cabinets a little faster than usual or maybe you’re i the thrones of a full-on Netflix and wine binge.

Guess what?

You’re human. It’s okay. Seriously. I never judge and I understand you more than you might realize. You’re not alone. This is normal. The last thing you want to do is harm yourself further by beating yourself up. That will only amplify the stress-loop-of-doom even more.

Instead: The key here is to recognize those patterns so you’re better prepared to make future changes. But the only way you’ll get to that point is to go deep with yourself. So, strap on your scuba gear and bust out your journal. Time for some honest self-talk.

Then…MOVE ON. And recognize it’s ok to ask for help.

Good Nutrition is Positive Self-Care

Nourishing our body with good, clean food is the foundation of health. Diet culture and Instagram influencers often make food out to be the enemy or as something that needs to be controlled. However, the food we eat impacts our ability to thrive and can be a form of self-care.

Here are a couple of ways to practice self-care through nutrition:

That’s what I call self-care.

Do you struggle with taking time for yourself?

In our busy world of endless to-do’s, it’s essential to give yourself permission to take a mini time-out and recharge your batteries. Doing so will help you prevent burnout, reduce stress and refocus your energy.

Your time and your energy is precious and should be respected. Because, if we treat ourselves as less important, it’s likely that same response will be mirrored back by colleagues, family and friends.

Especially as a parent, you want to ensure that your children know that they deserve the same quality of care and attention as everyone and everything else… help them feel confident about making the time for themselves by leading by example.

Get Your Nutrition and Wellness Back on Track

Do you struggle with self-care? At Salus Nutrition, we care for our clients the same way they care for their own loved ones. You’ll find countless diets, programs and fads out there…but Salus Nutrition Coaching is the only program designed to take care of what matters most to you (your nutrition, wellness and well-being) the same way you would take care of those who matter most to you, too.

It’s not about criticizing your food log or demanding you do fasted cardio, it’s about recognizing your unique needs and giving you the help and support you deserve.

So, let us help you.

We accept a small number of new clients every month, so reach out and get your name on the list today.

The post Taking Time for Yourself: Why Self-Care is SO Important appeared first on Salus .

Why Should You Take a Rest Day?

Wed, 27 Jan 2021 06:15:00 GMT

Incorporating a rest day after exercise is essential to achieving performance goals, weight-loss or weight-gain goals, improving energy, sleep and much, much more. But, make sure it’s about recovery…not just rest.

What is a Rest Day?

A rest day is when the body repairs, rebuilds and strengthens itself in the time between workout days. Incorporating recovery time is important because this is the time that our bodies adapt to the stress of exercise; and allows our body to replenish energy stores and repair damaged tissues.

What Happens During a Rest Day?

Sometimes we take on a: “I must work out every day” mindset and completely forget that one of the most important parts of exercising effectively is giving our bodies time to recover.

But, continuous training can actually make us weaker, and increase the chance for injury. Exercise or any other physical work creates stress on the body such as:

That’s why we want to give our muscles (and our mind) a chance to come back stronger through recovery strategies.

Without enough time to repair and replenish, our body will continue to breakdown from exercise. This can lead to overtraining.

Signs of Overtraining

A common mistake of those new to exercise, and even among the experienced athletes, is to workout too hard, too long… too often. They feel guilty about taking a day off, as if they were to lose momentum, and end up over-training in the process.

Overtraining often occurs from a lack of recovery time.

Signs of overtraining include:

In short, lack of recovery can have wide-ranging effects. When it comes to exercise, sometimes less is more.

Your Ideal Rest Day Should Be an Active Recovery Day

Rest day should really be more like an active recovery day. The point is to do some sort of movement that is less intense than your regular workout days, but encourages blood flow.

Why?

Plan Your Recovery Day

Then, the question becomes, what should you do on an active recovery day.

A recovery day should be planned like a training day. It’s not a day to lounge on the couch all day. Think of it more like an active recovery day.

That could be any activity that is relaxing and energizing and that is parasympathetic dominant (often referred to as “rest and digest” as opposed to sympathetic activities that are “flight or flight”, like an intense workout).

These can include:

Generally, an active recovery day features activities that reach about 60 to 70 percent of your maximum effort. In other words, keep the intensity low to moderate.

That being said, remember to listen to your body and give it a break when it needs one. If you need a complete rest day, take it.

Other Factors At Play for Optimizing Recovery

Sleep

Sleep is essential. Not just on rest day.

Not to completely sound like a broken record, but if you’re not sleeping well, fix that first. Sleep is really a very powerful element to recovery.

In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep (less than 7-8 hours) can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood.

Everyone’s needs are a little different, but some research indicates that sleep deprivation (less than those 7 hours) can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Get your sleep tonight. Try this:

Set a night time alarm – one an hour before ‘bedtime’ to remind you to turn off your blue-light devices and another fifteen minutes before it’s time for your head to hit the pillow.

Nutrition

Eat better to improve recovery? You bet!

Another major part of recovery has to do with replenishing energy stores and fluids lost during exercise. This means eating whole, nutrient-dense, unprocessed foods in your post-workout meal and ensuring you’re staying hydrated . Eating whole foods with herbs and spices can also help to moderate inflammation, assisting in recovery.

If you’re training hard, it’s important to refuel the machine (your body) for repair and recover and also prepare it for the upcoming workout tomorrow. Now is not the time to drastically restrict your food intake. At Salus Nutrition, we take a holistic approach and analyze each client’s situation to provide an individualized solution. Everyone is different when it comes to rest day vs training day macronutrient needs, but generally many clients do well with a consistent amount of fuel throughout the week.

When it comes to supplements, remember that supplements are designed to be supplemental: in addition to the fundamentals of proper nutrition. If you insist on pounding your body in the gym and your body is crying for a recovery day, a supplement probably won’t prevent further damage. Supplements aren’t formulated to fix stubbornness.

However, if you’ve tried the basic rest and recovery strategies consistently for several weeks and your body is still feeling trashed, consider supplementing.

Mental

Studies show that pain perception can be affected by stress, stage of the menstrual cycle (for women), and individual tolerance. Incorporating a recovery day is not only important for our bodies, it also is beneficial to help refresh our minds and destress.

Go ahead and roughhouse with your kids in the yard, take a walk or pick up a pen and start journaling.

The point is to give your mind time to chill out, break out of your routine and appreciate your day off. You’ll come back feeling mentally recharged and highly motivated.

How Many Recovery Days Do I Need?

The number of recovery days you need will depend on how intensely you’re training, your age, fitness level, etc.

Paying attention to how your body feels and how motivated you are is extremely helpful in determining your rest day and recovery needs and modifying your training program accordingly. Some people do well with a 3 days on, one day off cycle. Others prefer a 5 days on, two days off. It’s all very individualized.

It is this balance that takes us to a higher level of fitness. The greater the training intensity and effort, the greater the need for active recovery.

The post Why Should You Take a Rest Day? appeared first on Salus .

Beyond the Scale: 5 Health Metrics That Are More Important to Measure

Tue, 26 Jan 2021 00:48:00 GMT

For some strange reason American’s have chosen the scale as their favorite thing to track when it comes to determining progress around their health and fitness goals. Too many of us derive our sense of self-worth based on the number facing up at us from between our feet in the morning. But, there are many other (better) health metrics to measure that go beyond the scale.

The funny part is that weight is such an inconsequential and ambiguous predictor of substance. Just consider this scenario. Say you have three avocados: one freshly picked that’s green and hard as a rock, one that’s brown and way too soft, and one that’s firm, just the right amount of ripe and tender. Which one are you going to slice open to make guacamole with?

It doesn’t matter if they all weigh 170 grams on the food scale, right?

It matters what’s going on underneath that skin.

Same goes for you. What you are made of, how you feel, and what you are able to produce are all factors of way greater significance than your scale weight.

For both men and women, scale weight will constantly fluctuate based on hydration levels, muscle mass, stress and so much more. You may be well hydrated one day and performing well then get totally thrown off because your weight went up a pound or two. This number doesn’t say who you are as a person or how healthy and fit you may be. It’s just an arbitrary number.

There may be times that you lose a lot of weight, but you’re less healthy. And the opposite can be true, too. There may be times that you gain weight, but that weight is muscle and you’re becoming healthier. EVERYONE IS DIFFERENT.

Stop letting the pounds run your life and change the way you feel about yourself. Instead try one of these alternative ways that measure success off the scale!

Measuring Success Beyond the Scale

1. Body Fat Percentage

Body fat percentage is an alternative way to track your progress and provides much more actionable information than just your weight in pounds. This takes into account your lean muscle mass. In this way you can actually gain weight in muscle which would consequently reduce your percentage of body fat. This is a clear example of how gaining weight would make you healthier.

Plus as you add more muscle to your frame you will burn more calories at rest. #fatburningmachine

2. Measurements

Taking specific measurements is a great way to achieve the goals around the way you want to look. Measuring neck, arm, waist, hips, thigh, and calf circumference can help you transform your body without ever worrying about the scale. Another way to measure this is by how your clothes fit. Losing two inches off your waist will make you look and feel like a whole new person!

3. Habits

One of the best replacements for weighing yourself is to instead track daily health habits. If you track metrics like sleep, hydration, servings of veggies, meditation minutes, and other relevant habits you can focus on the right behaviors to make you look and feel great in the long run.

This takes discipline but it is essential to long lasting transformation.

4. Performance Metrics

Switching your focus to the weight on the bar is a great alternative to the scale. People will often train harder and longer in pursuit of strength and performance goals than solely for aesthetic purposes. If you push yourself more in training the results will speak for themselves!

5. Steps

Are you someone who’s glued to their desk all day long for work? Netting 8-10k steps can seem like a lot, but it’s not as hard as you think and can be a great metric to track.

Why 8-10k steps?

While it’s great to spend 30-60 minutes in the gym, it’s arguably more important how we spend the OTHER 23 hours of the day, especially if we’re chasing goals like better physique, more energy, decreased stress, and improved health. The answer isn’t necessarily to work out more, but rather MOVE more in ways that aren’t super strenuous on the body – like walking!

Some studies say that the average person nets 4,000-5,000 steps. But research tells us that the sweet spot for health purposes may actually fall around 7,500.

So where does the 10,000 steps idea come from? It’s simply just a little “rounded-up” insurance policy that we’re living an active and healthy life.

For clients, our suggestion is to aim for between 8-10k. Find sneaky ways to add more steps in (see below) instead of obsessing over our step tracker and pacing around the house in effort to “get those steps in.”

Here are some easy ways to get more steps even if you’re stuck at home or working a desk job:

Also note that while walking may not seem super strenuous, you will indeed burn more calories.

The post Beyond the Scale: 5 Health Metrics That Are More Important to Measure appeared first on Salus .

Taking Control of Cravings and Temptation

Thu, 21 Jan 2021 07:19:00 GMT

Do you usually give in to cravings, give up… or take control?

This post is not your typical advice about fighting off cravings.

Sure, mindful eating, drinking more water, decreasing stress and avoiding the notorious feeling of being hangry will all help keep your cravings at bay (like that unplanned decision to grab pretzels from your kid’s snack pack).

Whether you just want to kick up your feet and relax with a glass of wine on the weekend or head out to taste-test Nicholas Creamery , let’s see what we can do to make it fit into your day.

Wait, what? You might be thinking…has Coach Angela gone crazy?

Nope.

What I’m talking about here is learning how to plan ahead to prevent going overboard. Celebrations, holidays, stressful occasions, etc.- they will always be there. Learn how to navigate through them rather than avoid them (and then spiral out of control). The right way.

Here’s the deal. You need to be strategic about it.

Most of us crave energy-dense foods such as chocolate and other high-caloric sweet and savory foods. Whatever it is for you, choose your guilty pleasure ahead of time- a drink, some ice cream, chips and guacamole, etc. It’s all about planning ahead and then staying in control, guilt-free.

Look at this kind of like a test. A lot of feedback I hear from clients is that they feel uneasy, even scared, to “enter back into the real world” after a challenge.

Our goal is to set you up for success for life – to approach situations with confidence in making the healthiest decisions possible, and also to enjoy yourself in moderation. That being said, if you’re worried that a little will most likely turn into a lot, you might want to wait until you have built up more confidence over your choices, first.

Take Control of Cravings For Good

Whether you decide to implement these tips next weekend or next month, here’s how to stay in control in the face of temptation and cravings.

Decide In Advance-

Decide what food or drink you’d like to enjoy in advance. If you plan for your portioned out serving of dessert or a glass of vino, you’ll be less likely to cave in after a stressful week with an entire tub of Ben and Jerry’s…or the whole bottle of wine.

Pick one.

And take the time to thoroughly enjoy it. Without the side of guilt.

Control Portions-

Be sure to identify the serving size that you’re going to have ahead of time and stick to it. Visualize that one glass of wine or talk about sharing some decadent ice cream with your loved one.

This will help you to stay true to portion control and walk away feeling satisfied rather than stuffed.

Swap it Out-

Now, I know “moderation” requires willpower. Especially when you’re attempting to moderate food specifically designed by scientists to make you want to eat more now and crave more later. Therefore, I strongly encourage you to make the decision to completely avoid those foods that you know you can’t put the breaks on and instead find nutrient-dense alternatives that you enjoy.

Look at this not as deprivation, but as the smartest decision you could possibly make for a happier, healthier life.

Finding foods “that you enjoy” is key. Do some research on healthy swaps and discover whole foods that can replace unhealthier versions. For example, if you love chips and dip – experiment with baked plantain chips and homemade guacamole. Just remember to portion things out properly in advance.

Look for a Distraction-

If your cravings have been hijacked by the surge of dopamine that spikes every time you walk through the kitchen, look for a distraction like drinking a glass of water or calling a loved one. Too often we eat because we’re bored or simply in the habit, rather than physically hungry. To combat that, research shows that changing your habits by focusing on another task, like walking around the block, can help reset your mind and help keep uncontrollable cravings at bay.

Dig a Little Deeper

There’s a chance your cravings due to a strict deprivation. In fact, some studies show that a short-term, selective food deprivation can increase cravings for the avoided foods. But get this:

Dieting’s bad reputation for increasing food cravings is only partially true as the relationship between food restriction and craving is more complex. While short-term, selective deprivation may increase food cravings, long-term energy restriction seems to actually decrease food cravings. This suggests that food deprivation can also facilitate extinction of conditioned food craving responses.

How do you get there? Change your mindset.

You’ve heard me say it before — instead of saying: “I can’t have that.” Reframe your thought process and instead say, “I don’t want that.” Say that enough and you’ll start to believe it.

Ask Yourself

Control Cravings With a Healthy Mindset

A healthy lifestyle is about making the most nutrient dense choices you can but also maintaining a healthy mindset. It’s not about constant feelings of restriction or becoming a hermit to avoid social temptations. Stay balanced by understanding that you can have some (not all) of your favorite foods and be okay with that.

More on our Salus Nutrition Coaching Blog:

The post Taking Control of Cravings and Temptation appeared first on Salus .

Athlete of the Month: Cosmo DeGennaro

Wed, 20 Jan 2021 16:37:00 GMT

From the time he started over three years ago, Cosmo has taught us all a new level of learning how to overcome challenges. He has matured and become quite the athlete through consistency and strong determination. Coach Gino said it best, “It’s inspiring to watch Cosmo work so hard and try new things – even when these new things seem overwhelming at first. His accomplishments make us very proud – it’s why we do what we do.”

Cosmo has been so consistent and improving dramatically, especially over the last year, which is why we decided to feature him this month.

Meet Cosmo, January Athlete of the Month

1. When and why did you start at Salus?

I started at Salus in the fall of 7th grade (2017). My OT teacher Ms. Ali recommended it to me and my parents because I had grown out of the gym at Abilities in Action, but still needed to work on my strength and body awareness because of sensory processing disorder, which made some coordination and movement difficult for me.

2. How has your performance changed since you started at Salus?

One thing that stands out is jumping rope, seems like a simple thing but as a kid I had such a hard time with it, it took years and lots of practice. Also, I have just become so much stronger, able to do pull ups, go across the monkey bars. I have built my upper body strength.

3. Are there exercises you can do now that you couldn’t do before?

Like I said, jumping rope, now I can even do a double unders and a ring muscle up.

Coach has taught me a lot of barbell movements like the snatch, the hang clean, etc..

4. How has your body physically changed since you started?

I have a lot more muscles and definition especially in my arms and legs.

5. How has Salus changed you in other ways?

By getting stronger, I have a lot more confidence in sports than I did back when I was younger. For example, I NEVER wanted to play volleyball because I wasn’t good at it, but now I have a pretty decent serve and love to play. I even joined the track team and throw shot put.

6. How do you describe Salus to your friends?

It’s fun, a really nice workout. You gain muscle, confidence. The people are all so nice and Coach Gino is always happy to help. I have had a few friends try it over the years.

7. What keeps you motivated to continue? What’s your “why”?

I know that I will continue to get stronger and more confident in myself as a person and an athlete.

8. Favorite lift?

My favorite lift is the snatch. It really gets my legs and arms working.

9. What advice would you give to a newbie just joining Salus?

Start off with less weight and listen to the coaches, eventually you will become stronger both physically and mentally.

10. What is your next goal to accomplish?

I really want to get the bar muscle up and complete ten reps.

11. If you could design your own WOD, what would it look like?

Hmmmm…I would definitely start with 20 pull ups.

Then 9 hang snatches.

21 front squats.

And then finish it off with a 400 meter run.

12. Favorite thing to do for fun?

My favorite thing to do is hang out with my friends, go to the movies (once we can do that again), play xbox, go hiking, go swimming and go to the beach.

Might try surfing again this summer.

13. Favorite healthy dish….and favorite “splurge” meal?

I love a good fruit smoothie!

My favorite splurge is a bacon cheeseburger from Vagabond in Atlantic City.

14. If you could be an animal, what would you be and why?

If I could be an animal I would be a wolf, they are my favorite animals. Super cool, apex predator. I like how they always travel in packs and there is an alpha.

15. Favorite motivational quote?

“It’s probably going to be a long journey, but hey, it’s worth it.” ~from the song The Search by NF

16. Interesting fact not many people know about you.

I grew up dealing with dyslexia and I still do have it. But, I have overcome a lot of obstacles and learned how to speak up about it.

The post Athlete of the Month: Cosmo DeGennaro appeared first on Salus .

How Much Should I Eat? How to Start Listening To Your Body

Wed, 20 Jan 2021 09:26:00 GMT

Two of the most common questions we get at Salus Nutrition is: “How much should I eat?” and “Should I count macros?” Similar to the question: “How much should I be lifting?” the answer is greatly dependent on many different factors. It’s impossible to give out a number without digging into the details, but you can get a head start by recognizing hunger cues (listening to your body) and becoming aware of appropriate portion sizes. Here’s how.

Learn: How Much Should I Eat? By: Listening First

Let me start off by repeating: there isn’t a cookie-cutter approach to determining: “how much should I eat.” Nutrition needs, just like your workouts, are not determined by a one-size-fits-all approach.

The secret: Listening to your body. Find out what you need to feel your best, in your workouts and especially during that typical 3pm slump. Determine what foods affect your energy, sleep, mood, etc. This awareness is essential to improve your LIFE.

Listening to your body will help us shed some light on the emotions that drive our eating decisions, our motivation to workout and helps us to check-in when we’re over-tired, over-stressed or over-emotional. It can also help us overcome the notion that we need to eat until every last bite is cleaned off our plate.

Are You Part of the “Clean Plate Club”?

Many of us are raised with the “Clean Plate Club” mentality. This compulsive need to polish off every single morsel can lead to overeating. Like many of us growing up, I was encouraged to eat everything on my plate. Instead of listening to our bodies and responding appropriately as kids, we often left the table feeling more full than necessary. This ingrained habit still affects many of us today.

So how do you overcome this as an adult? By practicing mindful eating and re-learning how to listen to your body’s fullness signals.

Research is still unveiling the many ways that our body is affected by our lifestyle choices. So many connections between our microbiome, stress, inflammation, etc. The food choices we make are literally sending signals to the cells in our body that impacts how we feel (much more on that later).

While it might sound cliche to “listen to your body,” if you want to establish lifelong health changes, it plays a key role.

Eat To 80% Full

If you’ve eaten until you’re full, you’ve probably already overeaten. Time to get back in touch with your hunger/fullness signals with a simple rating of 1-10. (1 = very hungry, 5 = comfortable, 8= satisfied, but not stuffed, and 10 = uncomfortably full).

Rate yourself before you eat and then again midway through your meal. Stop eating when you get to a “8”. Eat until you’re no longer physically hungry, but not to the feeling of being “stuffed” or “full.”

Don’t get hung up on the exact percentage, just shoot for the general idea.

Remember to eat s-l-o-w-l-y. Be patient and listen for that “80% full” signal rather than your social or emotional hunger cues). And don’t hesitate to leave food on your (or your kid’s) plate or pack it up for leftovers.

No Appetite? What Does Hunger Cue Mean?

Lost your appetite?

So often, nutrition topics centers around overeating and weight loss, but undereating is important to address, too. Signs you might not be eating enough include: low energy, headaches, unintentional weight loss, poor sleep quality.

If you’re experiencing a lack of appetite it could be tied to psychological factors such as stress, depression or grief. Take a deep dive into stress management: Read: “ Control Stress Before It Controls You ,” for some great tips on finding a greater sense of calm and clarity in your day.

Stress, even the stress that our body experiences from overtraining, can cause an increase in hormones such as epinephrine and norepinephrine. This can inhibit appetite. It’s essential to incorporate recovery days to allow our bodies to adapt to the stress of exercise, replenish energy stores and repair damaged tissues.

Health-relation conditions may be at play, as well such as postpartum depression and the common cold or flu. During this time, it’s essential to stay hydrated and eat as much whole, nutrient-dense foods as possible. Like it or not, cold/flu season is about to rear its ugly head.

Read: “ Natural Remedies for Cold and Flu Season ,” for some helpful tips.

Hungry All The Time? What Does Hunger Cue Mean?

If you feel hungry all the time, it could be a result of lifestyle factors such as lack of sleep, feeling stressed (there’s stress again), drinking alcohol or being dehydrated. When any of these factors are at play, it can cause our hormone levels to fall out of whack which can lead to a feeling of hunger…when you’re really not.

Dehydration can greatly limit the processes in our body. By drinking enough water, you’re supporting digestion, metabolism and more. Need more convincing? Check out, “ Importance of Staying Hydrated .”

Too many starchy carbs can also affect hunger. Refined carbs not only lack nutrients that our bodies need to function, they lead to a spike in blood sugar…and then a crash, leaving you hungry again.

A lack of protein or healthy fats can also leave you with the urge to snack. Healthy fats and protein can help you feel fuller, longer. Try adding avocado or a teaspoon of nut butter or coconut oil to your protein shake/smoothie and experience satiation all afternoon.

Other common causes of feeling hungry all the time are very much linked to emotional and environmental connections. Whether you’re bored, associate food with a certain event (like always snacking while you watch TV) or obsessing over counting calories, these could lead to overeating.

To help you identify emotional those triggers, simply ask, “Am I hungry?” whenever you feel like snacking. If you truly don’t feel any physical signs of hunger (growling stomach, low energy, etc.), it’s likely that the urge was triggered by emotional or environmental cues.

Test Your Hunger

Then test yourself. If you’re truly hungry, you’ll be down to eat a variety of foods, even a meal, to quiet your rumbling stomach. If you have an emotionally driven craving, you’ll often find yourself standing in front of the fridge with the door wide open whenever you’re bored. Or maybe you’ll feel a craving for a specific type of food such as chocolate or a salty snack.

Keep good tasting, wholesome snacks handy for those hunger pangs. Prepare cut-up vegetables to have handy with hummus or sprinkle plain yogurt with some nuts and frozen organic berries. Even prepare a couple protein shakes with a half a banana and greens ahead of time (store them in a mason jar in your fridge for an easy grab-and-go).

Get Your Portions In Check

So, to answer the age-old question, “How much should I eat,” intuitive eating is the overall goal.

But, it’s also important to become aware of your appropriate portion sizes and/or macronutrient needs. Some individuals may have the patience to weigh and measure their food to determine how many grams of carbohydrates, fats and protein. But for most people, that’s not practical.

Enter : Your hand.

Eating according to your hand guide helps you meet appropriate macronutrient portions without needing to count or measuring anything. And allow yourself to nudge up or down depending on workout days, cycle days, sick days, etc.

Find out more: “ Portion Guidelines Explained ” to get more guidance on finding a good balance for protein, veggies, smart carbohydrates and healthy fats. This goes for meals and snacks.

What’s important to remember is that determining how much you should eat isn’t necessarily about restriction or “being strict.” It’s about learning how to eat in a way that gives your body what it needs to feel good.

The post How Much Should I Eat? How to Start Listening To Your Body appeared first on Salus .

Dealing with Setbacks

Mon, 18 Jan 2021 06:27:00 GMT

Setbacks are a normal part of the process. And they’re actually an important part of the process.

It’s how we respond that makes all the difference in how we grow from there.

Life happens. When the weekend hits, it can become tempting to steer away from our plan and indulge. When we’re stressed, we often crave comfort food or may even lose our desire to eat or exercise completely.

Here’s how you can learn from these situations so you can prevent big setbacks later down the road.

Weekend Setback

Here’s the deal. While weekends, vacations, celebrations, etc. they’re are a good way to kick back, relax and destress, it’s important to rid yourself of the all or nothing mentality. One meal won’t ruin everything you’ve worked toward.

Find ways to fit in nutrient-dense meals and take the time to break a sweat. Use the time as an opportunity to work a little closer to your goals – making a better decision than you might have before- while still enjoying yourself. Rather completely going off the rails and (fill in the blank: eat the whole cake, drink one too many, finish off the fries, etc) be OK with a small, planned out, controlled portion.

For example. Let’s say you have a big celebration planned and are excited to indulge. Your normal drink of choice is a rum runner – made of two kinds of rum, fruity liqueur, fruity juices, grenadine- loaded with sugar. If you’re not paying attention, it’s easy to down a few of them before the night even gets started. If it’s not realistic for you not to have a drink at this event, consider switching from that sugar-bomb rum runner to a vodka seltzer with lemon or lime, and then alternate your drinks with a glass of water.

This way, you’ll still be taking a step in the right direction without feeling deprived.

The point is to be okay with enjoying yourself… without forgetting about your goals.

Unexpected Setbacks

Some of the hardest setbacks to deal with is through a period of injury, illness or year of quarantined stress. No one is immune from sidelining stress. But, how you respond to life stressors will make all the difference.

This doesn’t mean you have to buckle down and charge ahead more intensely. It probably means you need to recognize what’s happening and let yourself heal.

It can take a lot of digging to find ways to turn a negative situation into a positive one; at least try find a way to help others by sharing your experience.

Do what you can to nourish your body with the right kinds of foods, hydration, sleep and stress managements. LISTEN to your body. And when the time comes that you’re ready to turn that setback into a comeback, do so carefully.

Learning from Setbacks

Whether it’s another weekend, you’re (finally) heading on vacation or life simply deals you a bad hand, it can get tough to stay on track with nutrition. But if you want to make a change, it’s essential to learn from your challenges so you can prevent them from happening again.

Regain control and reframe.

Dr. Greg Winch, psychologist and author of The Squeaky Wheel, says that regaining as much control over your situation as possible is necessary to help you “avoid feeling helpless and hopeless.” Once you regain control, be sure to find a moment in there that you made a positive decision (it’s in there, you just have to open your mind and look).

And then finally, remind yourself of your “why.”

The post Dealing with Setbacks appeared first on Salus .

Dealing with Setbacks

Mon, 18 Jan 2021 06:27:00 GMT

Setbacks are a normal part of the process. And they’re actually an important part of the process.

It’s how we respond that makes all the difference in how we grow from there.

Here’s how you can learn from these situations so you can prevent big setbacks later down the road.

Weekend Setback

This way, you’ll still be taking a step in the right direction without feeling deprived.

The point is to be okay with enjoying yourself… without forgetting about your goals.

Unexpected Setbacks

This doesn’t mean you have to buckle down and charge ahead more intensely. It probably means you need to recognize what’s happening and let yourself heal.

It can take a lot of digging to find ways to turn a negative situation into a positive one; at least try find a way to help others by sharing your experience.

Learning from Setbacks

Regain control and reframe.

And then finally, remind yourself of your “why.”

The post Dealing with Setbacks appeared first on Salus .

Dealing with Setbacks

Mon, 18 Jan 2021 06:27:00 GMT

Setbacks are a normal part of the process. And they’re actually an important part of the process.

It’s how we respond that makes all the difference in how we grow from there.

Here’s how you can learn from these situations so you can prevent big setbacks later down the road.

Weekend Setback

This way, you’ll still be taking a step in the right direction without feeling deprived.

The point is to be okay with enjoying yourself… without forgetting about your goals.

Unexpected Setbacks

This doesn’t mean you have to buckle down and charge ahead more intensely. It probably means you need to recognize what’s happening and let yourself heal.

It can take a lot of digging to find ways to turn a negative situation into a positive one; at least try find a way to help others by sharing your experience.

Learning from Setbacks

Regain control and reframe.

And then finally, remind yourself of your “why.”

The post Dealing with Setbacks appeared first on Salus .

The Importance of Mobility and Stretching

Sun, 17 Jan 2021 13:15:00 GMT

When it comes to living a balanced and healthy life, we often think of nutrition, exercise, hydration and sleep. In today’s fitness industry, it seems that the workout is what captures the most attention…but what about mobility and stretching?

As of now, most of us are quarantined. You’re probably noticing a lot of people posting workouts on social media to keep others motivated and MOVING! I love seeing how so many people around the world are coming together in this crisis and supporting each other on a daily basis.

We hear a lot about:

Have you been stretching, foam rolling and doing your daily mobility work?

Being flexible and mobile is a VERY important piece to overall health and wellness and a lot of people know they should do it but… they push it off.

Why?

Aside from the typical hour long workout, many of us find ourselves sitting, laying down, watching TV, scrolling through social media or just doing home office work most of the day.

Some common obstacles we hear include:

What many people don’t realize is that mobility can have a direct impact on their performance, sleep and quality of life. A good stretching and mobility session will help to improve muscle function, increase power, improve performance and even help to prevent injuries.

And that’s why we want to prioritize this piece of the puzzle!

Let’s take a look at mobility and how to make it a regular part of your day.

How To Make Mobility and Stretching a Regular Part Of Your Day?

The best way to include flexibility and mobility practices like stretching and mobilization work in your lifestyle is to develop habits just like you would with working out.

Just start with a small amount of time. Too much too soon can lead to failure. Even ten minutes a day can lead to differences in the way your body feels. Work up from there as you build consistency and confidence.

How To Improve Flexibility and Mobility

When it comes to working on improving flexibility and mobility, there are multiple ways to go about it. Remember, if you aren’t doing anything at all (or very little) start with what you are most willing to stick to get started.

Start with what you can do, consistently. Then as you progress you can change things up and get more ideas from there.

Stretching

Stretching is one of the most well-known athletic habits.

But, most people don’t stretch consistently because it can be uncomfortable, sometimes painful or maybe they feel that it’s boring.

The truth is, it needs to become a priority if you’re looking to perform your best, feel your best, and reduce the risk of injury.

Two types of stretching to focus on are: active/dynamic and static stretching.

Remember, it takes a little time for various tissues to lengthen safely so make sure you are doing it safely and go easy on it. Also, do not hold your breath as you stretch … I struggled with that for a long time. Controlling your breath will help you go into a deeper stretch.

On days you’re not working out, pick a time of the day when it would be most convenient, like before bed.

Foam Rolling

Foam rolling, as known as self-myofascial release can also be performed using a lacrosse ball, softball, or even your own hands.

Most of us have various trigger points or “knots,” that form in our muscles. This is especially true of an athlete who performs repetitive movements. You might even notice you get knots in your traps and upper back from being hunched over a keyboard at work all day.

Foam rolling involves massaging these pain points to gently loosen up the muscles, and bring them back into a relaxed state.

Benefits of foam rolling

Foam rolling, when done properly, can help to clear out some pain and help muscles return to normal function.

Basically, if you tend to have tight muscles or can’t move with your same flexibility after working out, this recovery routine is a great fit for you.

It may feel uncomfortable at first but the more you do it the pain will start going away and doing it consistently will help your body feel better, can result in faster recovery and really improve your mobility!

How much pressure do I use?

To start, make sure to apply moderate pressure to a specific muscle using the roller and your body weight.

Roll slowly across the muscle group. As you locate painful or tight areas, stop the roller and pause for a few seconds… and remember to breathe!

Then, continue along the rest of your body or muscle you’re working on.

If you have a muscle group that is too tight or painful to directly press down on, you can always shift the roller around and put pressure on the surrounding area instead.

When should I use a foam roller?

You can use a foam roller just about anytime. Some people will use it before their workout to help improve mobility and full range of motion! Some will use it after a workout as part of their cool down to help reduce soreness. You can also use it in the morning, it will help release the muscle from a night of sleep.

Starting a Mobility Routine

Stretching is by far the easiest to get started with as it doesn’t require any equipment. It not only relaxes you, but it also keeps your muscles flexible so you’re less likely to experience discomfort during everyday activities. And bonus, doing it before bed can greatly impact and benefit the sleep your body gets throughout the night. It allows you to release some of the tension you’ve built up during the day so you can prepare both your body and mind for a good night’s sleep.

Here are 6 quick stretches that you can start doing before bed (or whenever works best for you):

If you sit most of the day, this stretch is a must. Face your bed and stand about two away. Place your right foot on the edge of the bed and bend the right knee, shifting your weight forward (keep your left foot on the floor). Keep both feet pointing forward. Reach your left arm (or both) toward the ceiling, breath deeply and hold 30 seconds. Repeat on the other side.

Place your right heel on bed and keep the leg straight while flexing your right foot (toe toward ceiling). Hinge forward until you feel a stretch down the right hamstring. Tuck your chin toward your chest and feel the stretch extend deeper. Without moving your body, drop the right foot side to side four times. Repeat on the other side.

Face your bed and reach arms overhead until you feel a stretch in the front of your body. Hinge at the hips and place your hands on the bed, reaching forward. Lift your right hand off the bed and reach that arm upward while pressing into the left hand. Hold for several deep breaths. Repeat on the other side.

Lie on your back and place a rolled-up pillow under your right hip. Extend the right leg and reach your right arm overhead, thinking about lengthening through the entire right side of the body. Now point and flex the ankles eight times. Repeat on the other side.

Lie on your back and bring your knees to your chest. Straighten the right leg so it’s resting on the bed. Grab your left knee with your right hand and gently cross your body to the right. Rotate your head left until you feel a gentle stretch in the neck. Repeat on the other side.

Lie on your back with a pillow under your hips. Bend your knees (keep them above your hips) and wrap your arms around the back of your legs. Hold :30 seconds. Repeat on the other side.

Consistency is Key

Morning, noon or night, figuring out when and how to add these into your lifestyle is up to you. Like I said above, for me, I’ve started with doing 10 minutes, it turned into a habit … and now have it part of my active lifestyle!

But if that doesn’t work for you, or another time is better because you will do it more consistently, then do that!

Reference: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

The post The Importance of Mobility and Stretching appeared first on Salus .

Wild Salmon vs Farmed Salmon

Fri, 08 Jan 2021 14:48:00 GMT

Salmon is prized for its health benefits. This fatty fish is loaded with omega-3 fatty acids, which most people don’t get enough of.

Let’s take a look at some differences between wild salmon vs farmed salmon and how to tell the difference between the two.

What’s the Difference Between Wild Salmon vs Farmed Salmon

Wild salmon is caught in natural environments such as oceans, rivers and lakes. But salmon is also farmed. In fact, farmed salmon now accounts for about 80% of the world’s salmon supply. The problem with that? Fish farms, which use a process known as aquaculture to breed fish for human consumption.

The biggest concern with farmed salmon is organic pollutants like PCBs. If you try to minimize your intake of toxins, you should avoid eating farmed salmon too frequently. Antibiotics in farmed salmon are also problematic, as they may increase the risk of antibiotic resistance in your gut.

Wild salmon eat other organisms found in their natural environment, whereas farmed salmon are given a processed, high-fat, high-protein feed in order to produce larger fish.

How can you tell the difference? When raw, a salmon filet will display white lines running across its flesh. This is fat. Wild salmon will generally not exhibit this build-up of fat between its muscles.

Differences in Nutritional Value

For this reason, the nutrient composition of wild and farmed salmon differs greatly. The table below provides a good comparison.

Calories, protein and fat are presented in absolute amounts, whereas vitamins and minerals are presented as percent (%) of the reference daily intake (RDI).

Clearly, nutritional differences between wild and farmed salmon can be significant.

However, it’s necessary to strike the right balance.

Omegas

Most people today consume too much omega-6, distorting the delicate balance between these two fatty acids.

While farmed salmon has three times the total fat of wild salmon, a large part of these fats are omega-6 fatty acids. For this reason, the omega-3 to omega-6 ratio is about three times higher in farmed salmon than wild.

It’s also important to note that farmed fish tend to ingest more potentially harmful contaminants from the water they swim in and the foods they eat. Studies published in 2004 and 2005 showed that farmed salmon had much higher concentrations of contaminants than wild salmon.

Keep in mind that farmed salmon is still a healthy choice and provides healthy omega-3s. However, because of environmental and dietary differences, farmed salmon may contain more potentially harmful contaminants than wild salmon. While these contaminants appear to be safe for the average person consuming moderate amounts, some experts recommend that children and pregnant woman only eat wild-caught salmon — just to be on the safe side.

Budget may also play a factor in your choices. Wild salmon is also much more expensive than farmed and may not be worth the extra cost for some people. So, depending on your budget, it may be inconvenient or impossible to buy wild salmon.

The Bottom Line

Aim to eat fatty fish such as salmon 1–2 times per week for optimal health. This fish is delicious, loaded with beneficial nutrients and highly filling — and therefore weight-loss-friendly.

And, if your salmon comes in a package, remember to READ the ingredients list. Avoid products that have added dyes, sugar or have long lists of unpronounceable ingredients.

In the end, given its high amount of omega-3s, quality protein and beneficial nutrients, any type of salmon is still a healthy food.

Recipe: Cajun Salmon and Fruit Salsa

Next time you buy salmon fillets, try this recipe from PN ! The hint of spice paired with the sweet and refreshing salsa is sure to please your taste buds.

Ingredients

Prep Time: 10 minutes Cook Time: 20 minutes Yields: 2 servings

Directions

Begin by dicing up ingredients for the fruit salsa – mango, tomatoes, red onion, and cilantro. Put diced ingredients into a bowl and add the lime juice and a small pinch of salt.

Let sit.

Next, mix together all of the spices and coat each salmon on the flesh side. On a BBQ or stove-top grill (if stove top add 1 tbsp olive oil to the pan) – grill skin down for 15 minutes on low-medium heat, flip over and cook another 5 minutes. If the fish needs longer to cook – flip back to the skin side and continue cooking – it should no longer be pink inside.

Top fish with salsa and additional cilantro if desired.

Enjoy!

References: https://pubmed.ncbi.nlm.nih.gov/16251623/ https://pubmed.ncbi.nlm.nih.gov/15506184/ https://pubmed.ncbi.nlm.nih.gov/15866762/

The post Wild Salmon vs Farmed Salmon appeared first on Salus .

Micronutrients: Benefits of a Colorful Plate

Wed, 06 Jan 2021 00:31:00 GMT

Fruits and vegetables often get their colors from the nutrients they have inside: MICRONUTRIENTS. Because these foods are generally low in fat and calories and provide complex carbohydrates that can give you energy and fiber that makes you feel full, they should have a starring role on your plate at every meal.

What Are Micronutrients?

You often hear about macronutrients like proteins, fats, and carbs when we talk about nutrition – and although these are important – micronutrients are important, too.

Micronutrients are the vitamins and minerals, as well as chemicals found in plants called phytonutrients. Micronutrients play important roles in the functioning of the body and brain, from the workings of the nervous system to immune function and bone strength, but our bodies cannot manufacture most of them…so we need to get them from food.

Some of the most common deficiencies in the US, according to the most recent National Health and Nutrition Examination Survey (NHANES), include:

Additionally, deficiencies are particularly common among certain populations including:

Go for a Colorful Plate to Boost Micronutrients

Let’s take a look at a few benefits of each color:

Tricks to Get More Color on Your Plate

It’s not always easy to introduce new foods to your diet. If you are not sure how to make a more colorful plate with more micronutrients, try some of these simple tips below:

In a nutshell, the more colors you have on your plate, the more micronutrients you’ll consume.

The post Micronutrients: Benefits of a Colorful Plate appeared first on Salus .

Destination Fixation

Sat, 02 Jan 2021 20:52:00 GMT

The cornerstone of all success begins with your foundation: Your WHY.

Once you clarify your why, write it down and stick it somewhere you can see daily. Written goals give us clarity and direction.

But you have to be willing to go deeper than JUST desires. Desires, such as: “I want to get in shape for summer!” are often mistaken for goals. Your “ why ” must be deeper than desires to give you the motivation and accountability to take action whenever you experience a road bump (and you will – it’s actually an important part of the journey).

Road Bumps are Part of the Journey

When Gino and I lived in California (before kids), he taught me how to ride a mountain bike…in the freakin’ singletrack trails at Mammoth Mountain Bike Park (which according to the website is a “downhiller’s paradise” with an elevation of 11,053 ft). One of the first things he taught me was: “Look where you want to go.” A very useful tip on Seven Bridges Trail (yup, that’s me in the picture).

Trail riding requires balance, endurance and a strong focus on where you’re headed. If you look at a big tree root, you’ll run right into the tree root and probably put your foot down or fall. I learned, however, that if I noticed a tree root and kept my focus out in front of me while preparing my body to absorb the bump, I would roll over the tree root and keep moving forward.

Buuut, If I stared down the obstacle, I would inevitably crash.

Keep Your Focus on Your Why

What I’m trying to say is this: Acknowledge the bumps in the road but don’t fixate on them or they’ll knock you on your butt.

Let’s work on catching ourselves when we start to focus on anything other than our “destination”– the why or positive end result of our goals. This kind of mindset is a habit and as with any skill or habit, practice makes permanent. We can’t avoid all obstacles, but we can keep the focus on our why.

You control your direction. Where you look is where you will go.

Make the Choice

Today is a good day. It’s the day you have decided to kick-start some serious changes (not just for a week or four weeks, but for good). From now on, things will be different.

And it’s all driven by that “why.”

The post Destination Fixation appeared first on Salus .

How to Create a Bedtime Routine

Fri, 01 Jan 2021 07:30:00 GMT

Do you have a bedtime routine? Do your kids?

You both should! Here’s why.

Sleep does so much more than prevent us from feeling tired. When we sleep, we heal and repair our bodies. Get enough and you could experience an improvement in learning and memory (bonus for school!). Research also shows that getting enough sleep helps with feelings of anxiety and depression, and is associated with maintaining a healthy weight.

Check out these bedtime routine ideas and sleep solutions to help you get the best sleep your body needs!

Why Is a Bedtime Routine Important?

Sleep is an extremely important part of our overall well-being and health. If we don’t get enough, it may not be noticeable right away (although often it is), but the repercussions can add up.

Lack of a good night’s sleep can have immediate effects on our mood, motivation, focus, energy and strength the next day. This can affect our state at work, school, in our workouts and how we react at home. A lack of sleep over many nights can have long-term effects on our health, too. From high blood pressure and obesity to psychiatric problems, including depression and other mood disorders, research shows that the risks of sleep deprivation are severe.

Read: Sleeping Tips for Athletes >>

Create a Bedtime Routine (That Works!)

Create a 5 minute (or more) routine that helps transition from day to night. This will prepare them for a good night’s sleep (and even better day tomorrow.

This routine should be separate from a typical “getting ready for bed” task like brushing your teeth or washing your face.

The routine can take any form you want, as long as it works for you. Think of physical habits (like stretching), mental habits (like journaling or reading), spiritual habits (like meditation or prayer).

Practice a Good Bedtime Routine to Sleep Sounder

Believe it or not, getting good sleep takes practice. And guess what? It all starts before you even close your eyes.

One of the best places to start practicing at getting good sleep is by creating your optimal sleep environment.

Follow these simple ABCs of Better Zzzzs to start sleeping better tonight.

Clear the clutter.

Turn your attention away from the endless to-dos, stressful sights and clutter of the day by clearing your space and mind. This practice can go a long way toward ensuring you are prepared to successfully get enough Zzzzs.

Research even shows that if notice that your bedroom is full of stuff when you head to bed, your brain thinks, “It’s time to ignore the clutter (or fix it),” which takes mental (or physical) effort. And working from home has only made matters worse as many people are working in their bedroom.

To restore order, get rid of the clutter. For example, get the unfolded laundry out of your bedroom, write down your to-dos so you can attend to them in the morning, straighten up your workspace at the end of the workday, etc. This practice tells your brain that your sleeping space is peaceful.

Turn it off.

If falling asleep is difficult for you or your child, consider setting a curfew on all your devices. The artificial “blue” light that is emitted by electronic screens can trigger our body to produce more daytime hormones (like cortisol) and disrupt our body’s natural preparation to sleep.

Instead, spend the last hour or two before bed reading a physical book or magazine (a real one with actual pages — not an e-book). This can also help you mentally wind down for the night, instead of getting fired up by your social media feed or disturbing news.

Keep it cool.

According to sleep.org , the temperature has to be just right for an ideal night’s sleep. In general, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep conditions.

Improve ventilation.

A stuffy space can hike nasal congestion and hinder your ability to breathe easily while you sleep. Studies even show that those who keep their windows open overnight feel more alert the next morning. But if you suffer from seasonal allergies, it might help to invest in a room purifier alternatively.

Diffuse oils.

Create a bedtime routine that involves diffusing essential oils 30 minutes before bed. Certain scents encourage drowsiness and can signal your brain that it’s time to start shutting off. Try a few drops of lavender, frankincense, cedarwood and bergamot.

Keep it consistent.

What time you get out of bed is an important factor for a good sleep routine. If you sleep in, past your usual time, it messes with our circadian rhythms. You’ll inevitably be less tired at night and have trouble falling asleep. No matter what time you go to bed, try to get up within an hour of your usual wake time.

Exercise

Science shows that exercise helps to increase the total amount of sleep we get, especially in that slow-wave restorative REM phase. During exercise, our core body temperature rises, which helps to decrease body temps at night. REM is associated with decreased core body temps, so you can see how exercise can help gear you up for a good night of sleep.

In fact, the International Journal of Behavioral Nutrition and Physical Activity did a new analysis of studies on sleep and exercise. They found that those who strength train actually fall asleep faster and wake up less frequently throughout the night. Too stressed to fall asleep? Stretching before bed also helps when stress is preventing you from falling asleep.

You move, you snooze.

Choose the foods that help you snooze.

What you eat and how you sleep are directly linked. Yup, research shows that your gut health impacts your sleep quality. Probiotics in foods like yogurt and fermented veggie, can improve sleep quality. Also, prebiotics (which our gut bugs need to thrive) in foods like onions and artichokes, also protects us from stress.

The less you stress, the sounder you’ll sleep.

And, it goes both ways. The sounder you sleep, the better and more diverse your gut microbiome is.

Your sleep quality can also impact your food choices the next day. Interestingly, a study published in the European Journal of Clinical Nutrition found that participants who slept fewer than five and a half hours per night ate 385 more calories the next day. That’s another meal for many people – equivalent to guzzling two and a half cans of soda, a few Twinkies or a couple slices of pizza.

Another interesting note in the study: the sleep-deprived individuals chose different kinds of foods the next day compared to the well-rested subjects. The sleep deprived folks skimped on clean foods like protein and instead ate empty calorie foods like soda, candy, and pizza!

Why does this happen? Fatigue often leads people to seek out foods that offer quick bursts of energy or increased alertness: sugar and junk.

Get the right amount of sleep , your body will thank you for it.

Create Your Own Bedtime Routine

Take time for yourself and create your own bedtime routine. Consider that the time preparing for sleep is just as important as the time spent warming up for your workout. It puts you in the right mental and physical state to do the best job possible at what’s happening next: sleep.

Do you have a child or family member who struggles with sleep? Talk to your them about their ideas, and make a change together. The more involved they are in the process, the more likely they’ll stick to it and establish some healthy sleep habits.

Read: Changing Habits >>

The post How to Create a Bedtime Routine appeared first on Salus .

Want to Know the Secret to Meal Prep? Plan Ahead

Mon, 21 Dec 2020 01:00:00 GMT

You’ve set some goals , so now it’s time to get used to tracking your progress and learning how to plan ahead.

No matter your intention for joining the challenge. Setting goals and changing your way of life can be tough at the beginning. It’s it’s not uncommon for the initial reaction to feel a little overwhelmed about hitting each goal flawlessly. But remember, you want your goals to be risky, yet realistic.

If you’ve been eating a certain way for quite some time, the best thing you can do to set yourself up for success is to focus on one change at a time.

Planning ahead for meal prep is key to make this happen.

Plan Ahead for Meal Prep

With 101 things on your to-do list, meal prep can seem intimidating. How do you even get started? Meal prep doesn’t require complicated planning or tools – just a little time to get organized first. With a few hacks, you can gain control and help make cooking during the week way easier.

Start by scheduling.

Actually schedule time on your calendar to plan your meals for the week (or at least part of them), make the shopping list, go grocery shopping and meal prep . Go ahead, open your calendar and put those important reminders in now…

Make your grocery list.

After you figure out what your week looks like, make your grocery list. Be sure to stick to a store you’re used to and can navigate conveniently. This is not the time to venture out to a new grocery store. Go prepared with your list and NOT on an empty stomach. Shop mostly along the perimeter, where the produce and meat aisles are located.

Or you can even get your groceries delivered. For example, if you have Amazon Prime and a Whole Foods nearby, you can order with ease and even save favorite items for easy cart adds.

You are in control.

Just remember: You are in control. You make the list; you choose to stick to it (don’t fall for those impulse items). Bring home only what you want in the house to keep temptations at bay.

You can definitely do it!

Make Ahead

Once you get home, start prepping and cooking (or schedule the day that you will do this). At the Salveo house, we usually meal prep Sundays and Wednesdays. Whip up a batch of protein — grill some salmon or several chicken breasts (or both) at once. Wash and chop veggies so they’re easy to grab for snacks or salad. Shave and cut up sweet potatoes, batch cook brown rice…You get the idea.

Or consider a regular healthy meal delivery service like Fit Food NJ . Even one meal during your busiest day might be worth it, and could mean the difference between a nutrient-dense, delicious meal and a regrettable fast-food run. (Save 10% with code: Salus)

Store Safely

Use quality food storage containers to keep prepared food safe. Stainless steel containers and glassware are the safest solutions. I recommend avoiding reusable plastic containers whenever possible. But, if you do use plastic, at least keep it out of the microwave.

Bonus Benefits

It’s so much easier to focus on healthy ingredients, control portions, and avoid those mid-week slumps when ordering a large pizza sounds so much easier than whipping up something fresh.

Ready to set things up this week so you can’t fail? Even an hour can set you up for success.

The name of the game is:

————–

Check out some of our most popular Salus Nutrition posts:

The post Want to Know the Secret to Meal Prep? Plan Ahead appeared first on Salus .

The Link Between Sleep and Goals

Sun, 13 Dec 2020 13:06:00 GMT

You have big goals and you’re ready to achieve them… except for one problem. You have to sleep! Sooner or later you have to stop sprinting and start sleeping.

What a downer, right?

Sleep and Goals

Actually, it’s not. Far from undermining your goals, sleep is a key ingredient in achieving your goals!

Studies show that getting a good night’s sleep can have a direct impact on achieving your goals. If you don’t get adequate sleep, it is much more difficult to sustain mental strength and stability (key components when it comes to achieving goals).

Whether you want to achieve a fitness milestone, clean up your diet, or attack a work performance goal, then getting the daily recommended 7-9 hours of good-quality sleep is paramount.

Too tired to crush your goals?

This has not been a very good year for sleep, I can relate.

Put the following tips into practice and you’ll feel better at home, during work, at the gym and you’ll have more energy to attack those goals. You’ll shift from a: “I’m just getting through the day survival-mode” to: “Hey, I have energy at 3pm to work on my goals (without a jolt of caffeine).”

Here are 10 tips (plus a bonus) for getting more and better sleep so you can bring your best self to each and every day.

1. Find a rhythm. Go to bed and wake up at the same time. A consistent sleep schedule is key.
2. Lower the temperature in your bedroom. 60-67 degrees is optimal.
3. Avoid blue light (electronics) for 2 hours before bedtime.
4. Exercise daily.
5. Keep it dark. Remove all light sources from your room.
6. Avoid alcohol & caffeine later in the day.
7. Get up as soon as you wake up without hitting snooze.
8. Relax. Add some relaxation habits to your nightly routine.
9. Alter lights to match circadian rhythm.
10. Get outside. Expose yourself to sunlight early in the day.

Bonus. Set a bedtime alarm (this one is my favorite) to remind you to turn off devices and start unwinding.

How You Eat Affects Your Sleep and Your Sleep Affects How You Eat

Sleep might sound like it has nothing to do with nutrition, but the truth is, if you’re not getting enough sleep (quantity AND quality of sleep) you’re going to ride the struggle bus the next day just to stay on track with your food choices and workouts.

The relationship between poor diet and bad sleep is a two-way street.

Much research suggests that the foods you eat can directly affect how well you sleep. AND also, your sleep patterns can directly affect your dietary choices.

Eat Better to Sleep Better

Research shows that eating a high-sugar diet, a diet high in saturated fat and consuming processed carbohydrates can all disrupt your sleep. On the other hand, eating more plants, more fiber and more foods that are rich in unsaturated fat (nuts, olive oil, fish and avocados) can have the opposite effect by helping to promote sound sleep.

Sleep Better to Eat Better

Additionally, scientists have found that when people are sleep deprived, they experience physiological changes that can influence them to consume more junk food. In clinical trials, healthy adults who were allowed to sleep only four or five hours at night ended up eating more calories and snacked more during the day.

A study published in the European Journal of Clinical Nutrition found that participants who slept fewer than five and a half hours per night ate 385 more calories the next day. That’s another meal for many people – equivalent to guzzling two and a half cans of soda, a few extra handfuls of chips or a couple slices of pizza.

Another interesting note in the study: the sleep-deprived individuals chose different kinds of foods the next day compared to the well-rested subjects. The sleep deprived folks skimped on clean foods like protein and veggies – and instead ate empty calorie foods like soda, chips, and pizza!

Not only that, but they also experienced significantly more hunger and their preference for sweet foods increased.

Why does this Happen?

Sleep loss changes the timing and release of appetite-controlling hormones. Chances are, if you experience a lack of sleep, you’ll be triggering increased levels of ghrelin (hormone that tells the brain you’re hungry) and decreased levels of leptin (the satiety hormone that tells the brain you’ve had enough), leading to increased hunger and appetite.

But hormones aren’t the only thing at play. Without adequate rest, junk food and other high-fat, processed foods become more appealing because of certain changes in the rewards center of the brain. Interestingly, sleep loss affects this area of the brain in much the same way marijuana does and often leads people to seek out foods that offer quick bursts of energy or increased alertness: sugar and junk.

Consequently, the results are much the same — a serious case of the munchies.

Yikes.

The Takeaways?

From Zzzz to GSD

Sleep is underrated. Try these tips and you’ll be amazed at the spike in your energy levels. You’ll go from yawning your way through the day to being recharged, refreshed and get more stuff done (GSD).

In fact, we love sleep so much, we’ve written quite a few posts about it:

The post The Link Between Sleep and Goals appeared first on Salus .

7 Keys to Setting SMARTER Goals

Thu, 10 Dec 2020 10:52:00 GMT

Setting New Goals

Plus My Favorite Habit-Tracking App

Have you ever set a lofty goal for yourself (with the best intentions in mind, of course) only to eventually get frustrated and quit? This is all too common, especially in the New Year.

You know and so much research shows that setting goals is a very important component to success. They can give us something to aim for and help provide direction, but it’s easy to get overwhelmed if not approached strategically.

Set SMARTER Goals

No doubt you’ve heard of SMART goals before, but have you heard of SMARTER goals?

Borrowed from Michael Hyatt, SMARTER stands for:

SPECIFIC goals helps you identify exactly what you want to do, whether that’s an achievement or a new habit.

MEASUREABLE means you will know exactly when you have achieved that goal. Without something to measure, how will you know if you have succeeded?

ACTIONABLE goals are those that includes an action word and not just “to be.” For example

RISKY goals should stretch you out of your comfort zone, but not too much. It should be challenging and realistic, not overwhelming.

EXCITING goals should keep you motivated to keep pursing that goal, even in the face of unexpected challenges – which you will inevitably encounter. To be honest with you, I don’t know how you can set a goal without being emotionally involved with it.

RELEVANT goals must align with your current circumstance in life. Your goals now may be different 6 months (or even 6 weeks) into the future. For me, my goals right now look entirely different than they did last January.

Write Down Your Goals

When was the last time you actually wrote down your goals? This is a critical part of the process to motivate you to take action.

Writing them down and placing them somewhere where we can see them every day allows us to be reminded of the things we wish to manifest into our lives and grow every day. It can include anything that you can draw inspiration from, larger goals or even just little reminders to keep on the right track.

That motivation is even more so when you share those written goals with others…only if those people are committed to helping you achieve them (your coach, accountability buddy, mentor, etc).

When you write down your goals, you’re stating your intention and setting things in motion. But the real key is to review them on a regular basis. This is what turns those goals into a reality.

Every time you review your goals, ask yourself: What’s the next step I need to take to get closer to this goal?

Set Your Goal

To get started, ask yourself a few questions. Write down your answers and share them with a coach and a friend to help you stay accountable:

• If nothing ever got in the way (stress, injuries, time, work, obligations, etc.) what is your dream performance accomplishment?
• What steps can you take to work around those challenges and work toward that dream accomplishment?
• Use 3 words to describe what progress means to you. Define what it looks like and feels like.
• What performance-specific skills are you working on?
• How can your daily choices be refocused to work toward your goals and improve your health?
• What is one positive affirmation that you need to be reminded of?

Celebrate Your Wins

Remember to celebrate the new habits that you cultivate along the way. This help you pull together the foundation for your long-term plans. Here’s why:

Here are a few goal examples:

• Need to hydrate more?

Set a water target for your day and download an app to track how much you drink.

• Want to clean up your eating?

Start tracking what you eat in a free app like MyFitnessPal or chat with Coach Angela or Camilla about your specific nutrition needs.

• Looking to fit in more CrossFit classes?

Determine one action that you can do in 5 minutes or less to make your mornings go smoother. For example, lay out your gym clothes, pack your lunch, tell a friend to meet you there.

• Want to sign up for a weightlifting or CrossFit competition?

Talk to a coach, identify a comp and develop a plan.

• Need to change your mindset?

Set an affirmation for each day to create more positive self-talk.

• Ready to PR?

Put your numbers together, identify the missing links and talk to a coach about a proper progression to get you there.

Become Aware

The great thing about setting a goal is the more time we spend truly being aware of what we want in our lives, the more aware we become of what we need to do to get there. The bigger, long-term goals motivate us and the short-term goals allow us to break those bigger goals into something more attainable and satisfying.

We started our business to help people change their lives and become the best version of themselves. It’s not just about one competition or one PR. It’s about those daily wins, lifting a little heavier, eating a little better, etc. Let us help you create a process you can maintain, and keep you accountable. You’ll reach those goals before you know it!

My Favorite Habit-Tracking App

For tracking my nutrition goals, I have been using —and loving!—MyFitnessPal. It is free and available for both iOS and Android devices. It is a food diary that allows you to break down your macronutrients and micronutrients. Specifically, it allows you to:

Refresh Your Goals

Did you set a goal at the beginning of 2020 only to be sidelined by quarantine? Yeah, me too. Remember, if we’re always looking for perfection, we may never experience progress.

Give yourself permission to refresh your goals. And remember, the practice of setting goals is not just helpful, it can make you happier, too. Studies tell us that people who make consistent progress toward meaningful goals live happier more satisfied lives than those who don’t.

The post 7 Keys to Setting SMARTER Goals appeared first on Salus .

Congratulations to Coach Lisa, CCFT Level 3

Wed, 02 Dec 2020 15:44:00 GMT

Give this woman a challenge and she will ATTACK it with all her might and then laugh in it’s face.

We are sending a HUGE congrats to Coach Lisa for her tenacity and dedication achieving her CrossFit Level 3!!

Over the years, Lisa has coached over 1000 hours, judged multiple competitions – some at the Games level and worked one on one with numerous clients. We are HONORED to have Lisa as part of the Salus team.

This credential she earned, the Certified CrossFit Trainer (CCFT) -Level 3 is for an experienced individual who wants to demonstrate a higher level of CrossFit coaching knowledge and ability. The purpose of the CCFT is to ensure that an individual possesses the knowledge and competency required to train clients safely and effectively.
————-
In Lisa’s words:
“So I passed my L3! This has been a long time in coming. Between cancer treatments and COVID shut downs, I had to reschedule all year. In fact today was the last opportunity I had to take the exam before I had to reapply! So I’m (unofficially) now a Certified CrossFit Trainer”~ @mericker21

Meet Coach Lisa
https://salusnj.com/coaches/lisa-ricker/

The post Congratulations to Coach Lisa, CCFT Level 3 appeared first on Salus .

Athlete of the Month: Jack James

Wed, 02 Dec 2020 14:51:00 GMT

Congratulations to Jack James for being our December 2020 Athlete of the Month! A regular to the early morning classes, he has made some serious strides since he started his CrossFit journey just 2 years ago. With a background in running and triathlons, Jack is now tossing around the barbell and working on mastering his gymnastics skills to push him to the next level. He works extremely hard, but you’d never know how much effort he’s putting in, because he never complains.

We’re so happy to have Jack as our December Athlete of the Month and as an awesome part of this community. Congratulations Jack!

1. When and why did you start at Salus?

I had just recently moved to NJ and wanted to find a workout group. I tried out a few gyms in the area, but…

Unlike other gyms, everyone knows everyone else by name.

2. How has your performance changed since you started at Salus?

My background is in running and triathlon, so I’m relatively new to lifting heavy weights. One interesting note on performance- my current run times are about the same as they were when I was just running. I think that is a testament to CrossFit’s all-around conditioning.

3. Are there exercises you can do now that you couldn’t do before?

Absolutely! Handstand push ups, double unders, muscle ups, and kipping pull ups come to mind. I still need to work on kipping HSPUs and kipping ring dips.

4. How has your body physically changed since you started?

I’ve lost fat and put on muscle. A few months before I started at Salus, I dislocated my elbow and couldn’t lift weights for several months.

I’m more productive at work on the mornings that I attend CrossFit. And, thanks to Coach Angela, I’ve made some nutrition changes which have helped with recovery.

6. How do you describe Salus to your friends?

The Salus coaches emphasize continuous improvement. They push everyone to not merely maintain their fitness level, but to improve it. They take a personal stake in helping everyone accomplish their fitness goals.

7. What keeps you motivated to continue? What’s your “why”?

2 reasons: Living a healthy lifestyle is a priority and I enjoy the Salus community.

Over the years, I’ve tried working out on my own with mixed success. I’ve realized that I need to have others around me to hold me accountable. I also benefit from a structured program.

8. Favorite lift or WOD?

Here are my two favorites:

5 rounds
5 Bench Press
5 Weighted Pull ups
Start each round on a 2:00 interval (0, 2:00, 4:00, etc)

5x
First minute: 10 back squats
Second minute: 5 front squats
Do the same weight for both the front squats and back squats. Ends up being a 10:00 workout.

9. What advice would you give to a newbie just joining Salus?

Focus on learning the lifts, compete against yourself, and just show up.

Before I leave the Navy, I’d like to run the bomb suit mile. Simply put, it’s a mile in the 80lbs bomb suit.

11. If you could design your own WOD, what would it look like?

4x
400m run
15 pull ups (strict, obviously)
15 thrusters 95#/65#
15 walking lunges with 45#/35# plate overhead

12. Favorite thing to do for fun?

Depends on the season, but I like to be outside. I enjoy skiing in the winter, ocean swims in the summer, and trail running and hiking throughout the year.

13. Favorite healthy dish and favorite “splurge” meal?

Healthy dish- lemon roasted salmon with sweet potatoes

Splurge- Chick fil A spicy chicken sandwich with waffle fries and a chocolate milkshake.

14. Favorite motivational quote?

15. Interesting fact not many people know about you.

I started playing violin during quarantine and have kept at it. I’m currently working on some Christmas songs.

Each month we spotlight a different Salus athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every workout, or gets a PR every week. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up to class, gives their best, and then gives a little more. They are hungry to learn and always ready to do the work without complaining. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the Salus community should be all about.

The post Athlete of the Month: Jack James appeared first on Salus .

On-the-Go Protein Power Balls

Wed, 25 Nov 2020 16:27:00 GMT

This delicious plant-based protein power ball is made with nuts, seeds, pea-protein powder, dates and touch of maple syrup. When you need an on-the-go protein snack, this one will help you stay satisfied in between meals and doesn’t disappoint.

Protein has been a hot topic in the health and wellness industry for quite a while. Some say you need X amount, others swear by vegetarian protein only, others are all about Paleo, Keto, the list could go on for a while.

What actually works? And why is protein important?

First, the amount your body needs will always be dependent on your lifestyle, goals and your unique genetic make-up. And it can change from year to year (or even month to month, depending on your training schedule). PS: If you need some individual advice on this, consider becoming a Salus Nutrition client! Otherwise, a simple rule to keep in mind is to have a serving of protein with every meal and mini meal. This can be plant-based or animal based… whatever fits your lifestyle best.

In the meantime, enjoy these protein-packed power balls of sticky goodness! These are:

Goodbye mid afternoon energy crash; try these easy on-the-go protein power balls!

On-the-Go Protein Super Balls: The Recipe

Ingredients:

As you can see from the video, I didn’t measure precisely since this was an experimental recipe. The measurements below are approximate.

Directions:

Share Your Creation on Social

If you try this recipe, we want to hear about it, so don’t forget to tag a picture with @salusnutritioncoaching to share you #SalusApproved creations on Instagram! We’d love to see what you whip up!

The post On-the-Go Protein Power Balls appeared first on Salus .

Post-Workout Nutrition: What to Eat After Training

Wed, 18 Nov 2020 22:21:00 GMT

Post-Workout Nutrition is Key

If you’re crushing it at the gym but ignoring post-workout nutrition, you’re missing out on a key element for muscle recovery (and so much more).

Maybe you just aren’t sure what to eat after training or when to eat it? The good news is that post-workout nutrition doesn’t have to be complicated.

Find out what to consume after training that will benefit your muscles the most.

Why is Post-Workout Nutrition So Important?

What you eat before, during and after a workout is important when it comes to improving body composition, recovery and performance. This goes for competitive athletes and recreational exercisers alike.

Why is it important? In general, post-workout nutrition helps with:

Multiple studies have shown that optimal post-workout nutrition habits can be beneficial to improve recovery, decrease muscle soreness, boost ability to build muscle, support immune function, improve bone mass and increase the body’s ability to utilize body fat.

When you train hard, you’re breaking down and damaging tissues at the microlevel. The rebuilding process occurs after the workout through proper fuel and recovery strategies.

When to Consumer Your Post-Workout Meal

You may have heard about the “window of opportunity” for post-workout meals This refers to the window of time that your muscles are primed and ready to accept nutrients so you can start the muscle repair, growth and strength process. Your muscles are hungry for fuel after a workout, this is referred to as the anabolic window.

This window “opens” right after your workout and then starts to close right away. Some research suggests that it’s most important to fit in a post-workout meal as soon as possible – but within 2 hours after.

However…

This also depends on when your pre-workout meal was consumed. If, for example, you ate your pre-workout meal at 8am and did your workout out from 9-10am, you could eat that post-workout meal by noon and most likely be “fine.” However, if you ate your pre-workout meal at 6am or even 7am and then did your workout from 9-10am, you would definitely need to eat a post-workout meal within thirty minutes after your last rep.

That’s where shakes come in handy.

What to Eat Post-Workout to Optimize Recovery

The first thing that probably comes to mind is protein. And you’re partially right – protein is not the only concern here. When you exercise, stored carbohydrates get depleted. So, after a workout, our bodies require protein and carbohydrates.

Do You Need a Post-Workout Meal?

Post-workout meals are optimal for workouts lasting 45 minutes or longer. This includes: weight training, CrossFit or other high intensity workouts, and endurance training.

Active recovery or exercise like going for a walk or a casual bike ride, doesn’t require a recovery drink.

Keep in mind that a post-workout shake with carbohydrates and protein helps the body with recovery in such a way that can’t happen any other time of the day. In other words, if you miss your window of opportunity and drink the shake while lounging on the couch at night, it won’t have the same effect.

Nutrient Timing and Training Routine

Want to take another look at nutrient timing? Take a look at, “ Nutrient Timing: What to Eat Before and After a Workout ” for an overview of pre-, intra-, and post-workout nutrition strategies.

Keep in mind that a post-workout meal is just part of the equation. Your overall diet (yes, including nights and weekends) is the most important factor – regardless of your goals. For most individuals, eating a clean meal with whole foods within two hours after your workout is enough to support adequate recovery.

Do you need help figuring out pre and post-workout nutrition strategies? We have the nutrition strategies and accountability to help you keep your goals on track. Connect with a nutrition coach today for a free consultation.

The post Post-Workout Nutrition: What to Eat After Training appeared first on Salus .

Meet Chelsey & Sam, Athletes of the Month November 2020

Mon, 09 Nov 2020 18:38:00 GMT

We’re excited to feature this CrossFit couple, Chelsey and Sam Dokus, as Athletes of the Month for November 2020.

In just one year, Chelsey has improved dramatically. Her consistency, positive outlook and energy is contagious. And in her own humble way, she is pretty fearless. She has been attacking exercises – like handstands, squatting, deadlifts – gaining strength and confidence every day.

Sam started with Salus during the shut down, taking classes via Zoom. When restrictions lifted, he came to Salus as an experienced athlete, yet very coachable and open-minded. Sam is often the hardest worker in the room and always willing to try new things.

Meet Chelsey and Sam, November 2020 Athletes of the Month

1. When and why did you start at Salus?

Chelsey: I started September 2019. I wanted a fresh start to the school year for myself and to have more energy since my schedule was pretty crazy. I found it hard to stay motivated at commercial gyms and needed some structure.

Sam: I started in April via Zoom after all gyms were shut down. I couldn’t go to jiu jitsu anymore and I liked what I saw from the programming that Chelsey was doing!

2. How has your performance changed since you started at Salus?

Chelsey: I feel like I have more endurance and stamina for harder workouts. Definitely my strength as well.

Sam: I feel I have a more solid base of strength, and good all around cardio.

3. Are there exercises you can do now that you couldn’t do before?

Chelsey: Pushups! And really anything with the barbell I had never done before. Still working on that strict pullup and handstand pushup!

Sam: More consistent handstand push-ups and snatch.

4. How has your body physically changed since you started?

Sam: I’ve lost some weight and I’ve seen more muscle definition.

5. How has Salus changed you in other ways

Sam: I feel like I have more energy and am less lethargic throughout the day. Also it has been something to look forward to when we’re stuck at home.

Chelsey: Also a way to burn some stress and get outside and breathe some fresh air.

6. How do you describe Salus to your friends?

Chelsey: Yes, it is difficult, but it is rewarding to see what you can accomplish after the workout is done. Also the people are really welcoming and kind. The coaches are awesome and make the plan, just follow it.

Sam: Yeah yeah I know I go to CrossFit. But they basically just program all the lifting I like.

7. What keeps you motivated to continue?

Chelsey: It is important for overall health to be strong and healthy. Especially in times like these where COVID can compromise your immune system.

Sam: I like to see my training and performance translated into jiu jitsu. I also like to see my lifting numbers and totals go up!

8. Favorite lift or WOD?

Chelsey: Anything with the barbell (except overhead squatting, work in progress haha). Also rowing (I get my height to my advantage!).

Sam: Deadlift and squat.

9. What advice would you give to a newbie just joining Salus?

Chelsey: Be patient with yourself, do not compare yourself to others and keep showing up!

Sam: Don’t worry about your numbers and listen to Gino!

10. What is your next goal to accomplish?

Chelsey: A handstand pushup, and toes-to-bar.

Sam: A respectable CrossFit total.

11. If you could design your own WOD, what would it look like?

Chelsey: Something with rowing and cleans. The swimming and the tire flips were really fun this summer too!

Sam: I agree swimming was an awesome change. Also I’d say anything with deadlifts for reps and also kettlebells!

12. Favorite thing to do for fun?

Chelsey and Sam: We like going to the beach, and taking a nice walk with the dogs. Seeing a concert in the olden times.

13. Favorite healthy dish….and favorite “splurge” meal?

Chelsey: Salmon with brussels sprouts and sweet potatoes. Splurge meal- pizza and wings

Sam: Roasted chicken with rice and some veggies. Splurge – biggest steak there is. Also wings.

14. If you could be an animal, what would you be and why?

Chelsey: I’d like to trade places with our dogs for just a day. Just snooze and eat treats. On the flip side I would love to have the talent for a day to be a concert cellist and play a concerto with a top notch orchestra abroad.

Sam: Hmm, being a bird (a cool bird like an hawk or eagle) for a day. Flying seems pretty awesome.

15. Favorite motivational quote?

Chelsey: Practice makes permanent not perfect.

Sam: Character is what you do when no one is watching.

16. Interesting fact not many people know about you.

Chelsey: I play and manage a string quartet. I play the cello!

Sam: I used to play drums in a rock/punk band that played a lot around NJ and also went across the country a few times.

17. What’s one thing you say to the other to motivate them to do a workout on a day they might not feel like it.

Chelsey: “Sam, you may see Scott and he will miss you!”

Sam: “You’ll feel better afterwards so get up and go.”

The post Meet Chelsey & Sam, Athletes of the Month November 2020 appeared first on Salus .

Butternut Squash Soup Recipe

Sun, 25 Oct 2020 18:45:00 GMT

Butternut Squash Nutrition

Fall is here and so is my obsession for warm butternut squash soup.

Butternut squash is a nutritional powerhouse. Loaded with vitamins (A, B, C and E), minerals ( magnesium, potassium, calcium and iron), this immune-boosting, cancer-fighting, this winter squash is about to become your favorite fall food.

Not only is this soup recipe satisfying (and kid-approved) but highly nutritious.

Salus Approved Butternut Squash Soup Recipe

Chop:

Mix in:

Combine all in crock pot and cook on low for about 6 hours…

Once all is cooked up, use an immersion blender to smooth it out.
Then add:

Blend again & enjoy!

The post Butternut Squash Soup Recipe appeared first on Salus .

Life After the Nutrition Challenge

Sat, 24 Oct 2020 01:54:00 GMT

Life After the Nutrition Challenge

You made it! It’s been weeks of clean eating, being mindful of your portions, staying hydrated, exercising, mobilizing, sleeping like a baby, working toward your goals and motivating everyone around you! But, now what? What happens after the nutrition challenge?

Preparing for life after a nutrition challenge is not a huge topic many nutrition challenges address (resulting in a lot of those notorious ups and downs). But, since we’re all about making changes for LIFE (not just during the challenge), here are a few things to keep in mind.

Dealing with All the Occasions

Although things look a little different this year, we will inevitably be faced with vacations, holidays, celebrations, unexpected dinners out, soon enough. These are important moments – they’re happening now, they’ll be facing you next month, next holiday…each and every year. And you should be able to enjoy them without stressing out. “How will I deal with those road bumps,” you ask?

By practicing your new set of skills.

Hopefully you feel armed and ready to attack the real world with all the knowledge, new habits and shift in your mindset. As you’ve learned, being mindful with what, when and how you eat is a skill that must be practiced regularly.

Whether it’s a celebratory beer at the beach on the fourth of July, a taste of your nephew’s birthday cake or those famous nachos you’ve been dreaming about, it doesn’t have to be all or nothing.

Once you are comfortable with your normal, day-to-day quality and quantity choices, it is okay to enjoy a splurge “treat” once and a while. But remember, this is not an excuse to go off the rails and eat everything in sight. Take this time to practice the skills you have learned throughout our journey – rely on your hand for portion sizes, stay in tune with your body’s fullness signals (think 80%), stay away from those things you know are going to make you feel like crap the next day (refined sugars, etc), plan ahead (be mindful) and hey, don’t stress about it.

Turn your focus more on who you are with, your surroundings and how the food tastes.

But, I get it. It may not only be dinners out or fancy celebrations that pop up. Sometimes, we just feel physically or mentally exhausted… and all we want to do is veg with our meal in front of the TV. And that’s OK. It’s impossible to be perfect 100% of the time…I’m sure as heck am not.

And no one expects us to be.

The biggest challenge we’ll ever face is that of our mind. When we don’t do what we believe or feel deep down in our gut to be “right,” we won’t feel good. And our bodies will show it. But, if we live according to our values (and often, healthy choices), life “flows” much more effortlessly. You must be willing to face your own doubts and fears. You know you’re going to face difficult situations in the future.

You can’t control the future. But you can control the choices you make, your reactions and your mindset.

No matter where you are, practice what you learned over the challenge and keep your mindset…and portions, in check.

Identify Your Goals for After the Nutrition Challenge

After the nutrition challenge is over, it’s important to clearly identify your goals going forward. Figure out your long term and short term goals. This will help you stay motivated and find a clear (and safe) path to take.

If you love how you felt over the past few weeks and have decided this is now how you’d like to continue living life. Keep doing what you’re doing! Find an alternate way to stay on top of clean eating meal prep and check-in with your goals regularly – whether that’s with a buddy, a coach , an app. There’s not necessarily one right answer for that, different things motivate different people.

If you love how you felt over the past few weeks, but you’ve decided to add back in some of the foods you were avoiding (gluten, dairy, soy, processed foods, sugars, etc), it’s important to carefully re-introduce them slowly to avoid feeling ill. If you had an “off-day” any time over the challenge, you know exactly what I mean.

Here’s what you need to know about reintroducing foods back into your life after the nutrition challenge.

Implementing an Elimination Reintroduction Plan After Your Nutrition Challenge

This nutrition and wellness challenge was a bit of a science experiment. You learned a lot about your body and hopefully realized that food isn’t just fuel…it’s information. Every bite we eat sends messages to our body and our body responds. Sometimes louder than others.

Think about this: the GI tract doesn’t just have the job of digesting and absorbing food…. It also has its own working nervous system (the enteric nervous system). That means our gastrointestinal tract is abundant in neurotransmitters, chemical messengers, bacteria, enzymes and hormones. That’s pretty awesome, right?

But now consider this: given the amount of devoted resources our body needs for a properly functioning GI tract, when things go wrong in our gut, all hell breaks loose. From microbial imbalances and detoxification abnormalities to motility issues and inflammation, food intolerances or sensitivities can directly contribute to gut problems like gas pains and bloating, AND it can also harm other body systems at the same time.

GI disturbances have been linked to unwanted symptoms such as arthritis, skin conditions, autoimmune disorders, asthma, addiction, migraines, mood disorders, kidney problems and a whole slew of other conditions.

Proceed with Caution

So, all that being said, after you’ve eliminated potential food sensitivities throughout this challenge and you’re ready to reintroduce some of these foods back into your diet, you must proceed with caution.

1. Grab a pen and paper or use a handy app like myfitnesspal where you can record what you eat and jot down notes about how you felt after and monitor yourself for symptoms.
2. Slowly reintroduce only a SINGLE food group that you previously eliminated for one day only. Then monitor yourself for two days. (example: if you decide to reintroduce dairy on Monday, that day you might try milk in the morning, some cheese at lunch and maybe even a little cottage cheese at night). The key word being: slowly.
3. Monitor yourself for any abnormal reactions through Wednesday. Negative reactions to watch out for include: insomnia, fatigue, joint pain, skin breakouts, headaches, bowel changes, brain fog, bloating and even respiratory issues.
4. If you don’t notice any negative symptoms, it’s time to reintroduce a different food (example: sugar) on Thursday. Proceed with the same timeline as above.
5. Continue this process for a few weeks, reintroducing one new food only every few days, no sooner.

Depending on how much you eliminated, this process could take up to 6 weeks, but at the end of the experiment, you’ll know a whole heck of a lot about your body and how it responds to different foods…which as you saw above, can give you more than just gas and bloating.

Reflections on Your Nutrition & Wellness Challenge

I wanted to take a moment to reflect on this nutrition & wellness challenge. As your Nutrition Coach, it is my goal to educate and inspire you to develop healthy eating habits that last a lifetime. It has been a pleasure guiding you through and I hope I’ve helped you:

Please Share

I genuinely appreciate any and all feedback on your experience, so please take a moment to drop a review on Google or Facebook .
————–

Create Healthy Nutrition Habits for Life

And, after the challenge, if you’re interested in learning more about a customized plan that really dials in to your individual health and nutrition needs, or you have any other nutrition-related questions, reach out to info@salusnj.com to set up a free 15-minute consultation.

Check out our most popular posts from the nutrition challenge:

The post Life After the Nutrition Challenge appeared first on Salus .

Olympic Weightlifting in NJ: Some Basics

Tue, 20 Oct 2020 01:02:00 GMT

Olympic Weightlifting in NJ: Some Basics

Olympic weightlifting, also referred to as weightlifting, is a competitive sport in which athletes attempt a maximum weight lift of two different lifts: the clean and jerk and the snatch. To find a USAW Sanctioned Olympic Weightlifting Club in NJ , visit their website at teamusa.org .

In the snatch, the weightlifter lifts a barbell from the floor to overhead in a single movement.

In the clean & jerk, the weightlifter lifts a barbell first from the floor to the shoulders (the clean) and then from the shoulders to overhead (the jerk).

CrossFit and Weightlifting

In CrossFit , Olympic weightlifting is just one of the ten different disciplines emphasized. And the exposure from CrossFit has actually helped to boost the popularity for the Olympic Weightlifting sport in the U.S. Even the NBC Olympics reported, “CrossFit fitness programs are re-introducing Olympic-style weightlifting into American culture.”

Olympic Weightlifting and Powerlifting

If these two sports are new to you, it may initially sound confusing when it comes to the difference between Olympic Weightlifting and Powerlifting…they are actually very different from each other.

Proper Olympic Weightlifting Progression

In Olympic Weightlifting, you’ll notice four steps that are followed progressively including your positions, movements, then speed, and finally load. Each should be mastered before moving into to the next. How quickly an athlete progresses depends on a number of things including mobility and the athlete’s previous abilities.

Let’s break it down further:
– Positions : This includes your posture, grip, knee bend, back angle, etc.
– Movements : Connecting the from the top down positions and fine tuning the bar bath to perform the actual lift
– Speed : Turning the movements into quick and explosive, yet controlled technique
– Load : Only once technique has been mastered, it’s time to load it up and go heavy

Olympic Weightlifting Barbell

The Olympic Weightlifting barbell is standard. Women use a 15kg bar which is a slightly smaller diameter than the standard 20kg bar used by the male athlete.

The disks (weight plates) are also in kilograms at various weights:

Olympic Weightlifting Competition

A an Olympic Weightlifting meet, each lifter is given three attempts at both the Snatch and the Clean and Jerk.

First, all lifters in a session (categorized by weight class) will complete all three attempts at the Snatch lift starting with the lightest lifter. After a 10 minutes break, all lifters will take three attempts at the Clean and Jerk – again, starting with the lightest lifter.

Three judges will watch from the front and sides to identify the “Good” lift (two or three white lights) or “Bad” lift (two or three red lights). A few basic items judges watch out for include:

1) No part of the lifter (except the bottom of the feet) may touch the platform.

2) The lifter cannot “press out” the barbell. A press out is if the elbows are bent and then the lifter locks out the elbows.

3) The lifter must hold the bar steady and motionless overhead (with feet under body) until the judges give the down signal.

USAW Sanctioned Olympic Weightlifting Club in Middletown NJ

Learn some basics and find a trusted USAW Sanctioned Olympic Weightlifting Club in NJ to coach you through the movements.

As a USAW Sanctioned Olympic Weightlifting Club in New Jersey, we have all the tools you need to take the next step with your weightlifting training. Talk to a certified weightlifting coach at Salus Barbell Club in Middletown NJ.

Mindful Eating

Sun, 18 Oct 2020 06:41:00 GMT

When was the last time you truly paid attention to what you were eating — when you truly savored the experience of a meal? Often, we eat on autopilot, inhaling our food while our attention is on the TV, laptop or our phone.

Mindful eating encourages us to remove those distractions and sit uninterrupted for a meal. In doing so, we begin to take our time, eat more slowly, and reconnect with our senses.

Mindful Eating: Slow Down for a Moment

Why do you eat when you eat?
Are you hungry, bored, stressed?

Today, we’re going to review some simple ways to recognize these habits (you may not even realize you’re doing it), and talk about ways to navigate around them for more mindful eating.

Eat With Your Brain

Most of us are guilty of aimlessly walking into the fridge after just eating a meal, opening it up and searching for something else to eat.

Are we really still hungry or maybe it’s just that we’re bored… or simply in the habit of grabbing something sweet after dinner. There are so many different environmental factors that play a role in mindless eating. And many we don’t even recognize.

In order for the body to realize it is becoming full it needs to work with the mind. When you pay attention when eat, you not only allow yourself time to feel full, but studies show that you’ll also enjoy what you’re eating more.

Refresh your perspective.

Diets and challenges are pretty much synonymous with short-term restriction and feelings of deprivation. Because of this most diets fail after the first week. Of course, w e’re not going to let that happen .

Prepare healthy, not convenient, food and refresh your perspective on the healthy habit changes you’re starting to implement to embrace them as a lifelong change.

Be present.

Mindful eating simply invites us to be present during the cooking process or while eating. It allows us to truly savor our food without experiencing any judgment, guilt, anxiety, or sabotaging inner self-talk. Here are some ideas to help you get started:

Put down distractions.

Distractions take away from our intention to appreciate the food on our plate. Its texture, smell, taste and how it will benefit our bodies, energy, performance, etc. Try to identify when something other than hunger is making you want to eat and then steer your attention to your goal oriented activity instead.

Listen, I’m a mom of twins. I know a distraction when I see one. Use what you’re learning as a teaching tool for your children, but set real expectations . Help them instill mindful eating habits early on to set them up for success later in life. It won’t happen overnight… and they will most likely get distracted by the bunny in your yard time and time again. But, if you can you can make an effort to be present as a family, just a little bit at a time, you’ll be more likely to succeed.

Food for Thought

Some days we won’t be able to remember the answers to these questions. The truth is, some days we’ll be lucky enough to sneak in a meal in between meetings and kids practice.

Make an effort to enjoy a peaceful meal over the next couple days.

Don’t let food become a mindless afterthought.

Take a Deep Breath

Now sit down, take a deep breath and really savor what you’re eating. And then read more on The New York Times, “ Mindful Eating as Food for Thought .”

More on our Salus Nutrition Coaching Blog:

DISCLAIMER: It’s important to note that individuals dealing with an eating disorder should first consult with a health care professional before incorporating mindful eating as part of a broader strategy.

The post Mindful Eating appeared first on Salus .

Hangry? We’ve All Been There

Sun, 18 Oct 2020 06:16:00 GMT

Ever felt hangry?

If this word isn’t familiar to you, the feeling probably is. (I used to experience hanger a fair share when the kids were young, to be honest).

Have you ever snapped at someone right before dinner or when you were grocery shopping on an empty stomach? It’s possible you were having a bad day, but it could have been because you were hangry .

What is Hangry?

“Hangry” has actually been added to the Oxford English dictionary. If you go look it up you may see a picture of me circa 2010 with two infants demanding all of my energy and attention.

/ˈhaNGɡrē/
Adjective informal

As in: “I get very hangry if I miss a meal which makes me want to bite someone’s head off.”

Yup, we’ve all been there before. That awful feeling when you are stuck between an early lunch and a late dinner. Hangry is a very real feeling. And it’s actually a signal from your brain.

S.O.S. Hangry is a Signal From Your Brain

When you go too long without food, we can reach the point when a perfectly pleasant person turns into an irritable monster. Oh, and our blood glucose levels start to drop making it harder to control our emotions. This can also trigger the release of stress hormones making it even harder to control anger and other other less than stellar symptoms including:

Mood Swings-

Low blood sugar levels can cause us to feel unusually irritated, anxious and moody.

It’s not just in your head.

A study published in the journal, Physiology and Behavior, found that low blood sugar induced a state of “tense-tiredness” that caused study participants to have more negative outlooks on certain life situations.

Feel like crying when you’re hungry? So do I.

Hulking Out-

Feeling the urge to lash out at your kids or friends when you’re normally calm, cool and collected?

You’re not alone.

Studies have shown that intimate partners are more likely to get angry with each other when their blood sugar levels were lower than normal. When we are hangry, nothing else matters.

Lack of Willpower-

When you’re beyond hungry, you might have a harder time sticking to your goals. Self control is compromised when glucose levels are low which can lead to impulse decisions and overeating.

For example, when you normally pass on the bread basket at dinner, if you’re hangry, you’re pretty much liking the plate clean.

Fatigue-

Being hangry can also result in fatigue, dizziness, headaches, foggy thinking, a decrease in motivation and just not feeling like yourself.

What the Science Says

So, why does this happen again? Why do we get so angry when we’re hungry?

We already know that glucose states get low when people are hungry. The brain requires glucose. If glucose is low, it doesn’t function properly. But, newer research states that ‘hanger’ might be more complicated than just a drop in blood sugar. It appears to be a complicated emotional response between biology, personality and environmental cues.

Hanger Management

Today’s questions aren’t quite as deep as the others but can have a profound impact on how you handle situations going forward to prevent this rollercoaster of blood sugar and emotions.

Listen, I can empathize. Feeling out of control with our emotions is frustrating, especially when food is involved. But, thankfully, in most cases, hangry can be managed by making better food choices, focusing on quality, quantity and timing.

Quality-

Food quality matters. If you usually reach for processed carbohydrates like cereal for breakfast, your blood glucose levels probably tend to rise quickly which may lead to more extreme crashes later in the morning, leaving you hangry.

Want to avoid that rollercoaster?

It’s best to choose whole, nutrient dense foods that help you feel full longer and offer vitamins, minerals. Next time you’re in a mega-rush for breakfast, reach for something like a banana with a thumb portion of unsweetened almond butter and a hard-boiled egg.

Quantity-

Despite your lack of glucose driven hanger, don’t think you should just reach for a giant donut to fight off symptoms.

That will surely backfire.

As a general guideline, mix in a balanced portion of carbohydrates, protein and fat at each meal.

Refer to our recent post about proper portions.

Timing-

Like our bodies, our brain also needs fuel to function properly. Don’t wait until you feel overly hungry to eat.

For many people, this means eating more frequent portions than the typical three meals a day. If you know you’re the type of person who is prone to feeling hangry, plan ahead and meal prep a small snack to have in a pinch.

Fight Off Hanger by Listening to Your Body

Get in tune with your body and the signals it is giving you rather than brushing it off. Body communication and awareness is key:

So, on a scale from one to #hangry, how ready are you get control and listen to your body and its cues? Once you do that, you’ll better manage your own chemical and hormonal reactions which will do wonders for your mind, body and spirit (and hanger-state).

More on our Salus Nutrition Coaching Blog:

Strive for Progress Not Perfection

Plan Ahead

Set Real Expectations

Overcoming Procrastination: Just Do the Dishes Already

This material is intended for informational use only and should not be construed as medical advice.

The post Hangry? We’ve All Been There appeared first on Salus .

Healthy Banana Bread Muffin Recipe

Thu, 15 Oct 2020 21:20:00 GMT

Healthy Banana Bread Muffins

Looking for a freshly baked banana bread muffin that tastes good and won’t derail your diet? We’ve got you covered with this easy and healthy banana bread muffin recipe from Coach Camilla @lopescamilla.

Ingredients:

-1 mashed banana (plus one extra for the topping)
-2 eggs
-1 tsp vanilla extract
-1/2 cup unsweetened almond milk
-3 tbsp coconut oil
-1/4 cup ground flaxseeds
-2 tbsp chia seeds
-1 tsp cinnamon
-1/2 cup chocolate chips 3 scoops collagen peptides @puorilife (optional)
– 1 box Simple Mills banana muffin mix @simplemills

Directions:

-Heat oven to 325°F.
-Whisk eggs, milk, banana, vanilla extract, and coconut oil together in a large bowl.
-Stir in ground flaxseeds, chia seeds, cinnamon, collagen, and box mix until well-combined.
-Pour batter into lightly greased (or parchment paper covered) 8-by-4-inch loaf tin.
-Bake for 30 minutes.
-Then, cover loosely with foil.
-Bake an additional 25 to 30 minutes or until a toothpick comes out clean and edges of loaf start to pull away from the pan.
-Cool 10 minutes before removing from pan.
-Top with almond butter and cinnamon.

So good ?

The post Healthy Banana Bread Muffin Recipe appeared first on Salus .

Positive Self-Talk | What are you saying to yourself?

Thu, 15 Oct 2020 16:07:00 GMT

Some experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. That’s an average of 2500 – 3,300 thoughts per hour. And studies show the type of talk you engage in has a significant impact on your quality of life.

Positive Self-Talk Takes Time

One of the most important fundamentals when it comes to establishing healthy eating habits is eliminating feelings of guilt or shame — instead, engaging in positive self-talk.

And of course, this doesn’t happen overnight or from reading an article or two. This is a PROCESS that takes time, focus, and practice to develop, not unlike establishing your own meal prepping, exercise or meditation routine.

Start with a Positive Relationship with Food

We should all strive to eliminate guilt and shame from our ENTIRE vocabulary but our relationship with food is a great place to start. In addition to your eating and exercise habits your VOCABULARY has the potential to lead you to a life-changing transformation. Negative self-talk is one of the fastest ways of destroying self-esteem, sabotaging your goals, and upsetting your mood and emotions (and those around you).

Statements like I COULD HAVE, I SHOULD, and my personal nemesis I USED TO, short-circuit progress toward your goals and keep you focused on the past or future, not your accomplishments here in the present.

Watch Your Language

Think of all the things you say to yourself (that you wouldn’t say to your best friend). The words you choose to describe your food and yourself have real power.

Your Choices Are Not Good or Bad. They Simply ARE

You are not “good” or “bad” based on your choices. These are simply choices and opportunities to learn from.

Negative self-talk and the emotional eating that goes along with it is very real (you’re not alone) and a huge reason why so many people struggle with achieving their nutrition goals.

It all starts with the choice to acknowledge and address why we are making certain food choices in the first place. Once you do that, you become more in touch with your emotions, thoughts, and most importantly…your ACTIONS.

Remember: you are in control of how you respond. For example, instead of telling yourself that you “can’t eat that right now”, tell yourself that you “choose not to eat that right now.”

Positive Self-Talk is a Mental Workout

Creating new habits that go against what you’ve done in the past is a MENTAL workout that requires A LOT of effort. So many people focus on just the food, the workout, the number on the scale, etc. and overlook the most CRITICAL part of the entire process…your MIND!!

Remember, just like any other skill, this takes PRACTICE!!

What are you saying to yourself?

Here are a few positive affirmations to get you started:

1. I accept myself for who I am.
2. Every day I choose to eat well, exercise and take care of my body.
3. My health is improving more and more every day.
4. I choose to let go of guilt when it comes to food. I will recognize it and move on.
5. I am the best version of myself, and I am working hard to become even better.
6. I am grateful for my body and what it allows me to do.
7. Every day I choose to make positive choices for my body.
8. I have non-stop daily determination to reach my health and fitness goals.

The post Positive Self-Talk | What are you saying to yourself? appeared first on Salus .

Hydration for Young Athletes

Tue, 06 Oct 2020 07:37:00 GMT

Hydration for young athletes (and adult athletes, too) is more important than you may realize. A drop in hydration can not only affect performance, but can also result in headaches and a decrease in their cognitive performance.

Is your young athlete staying hydrated?

Guess what? Thirst is not a reliable sign of proper hydration (for kids or adults).

Experts recommend that young athletes drink plenty of water before a workout and every 15 to 20 minutes during a workout to maintain proper hydration, especially in hot summer months.

Hydration Tips for Young Athletes

Read more: “ Importance of Staying Hydrated ”

Hydration Guidelines for Young Athletes

The American Academy of Pediatrics recommends that children and adolescents drink plain water for “hydration before during and after most exercise regimens.”

Before a Workout (1-2 Hours)

4-8 oz. for children ages 6-12
8-16 oz. for young adults ages 13-18

Right Before a Workout (10-15 Minutes)

4-8 oz. for children ages 6-12
5-10 oz. for young adults ages 13-18

During a Workout (Every 20 minutes)

5-10 oz. for children and young adults ages 6-18 (depending on weight)

After a Workout (Within Two Hours)

24 oz. for every pound of weight lost

Signs of Dehydration

According to WebMD, a few of the early symptoms of dehydration in young children include:

Talk to your children about the importance of hydration for young athletes and get them involved by helping to pick out their own BPA-free reusable water bottle.

What About Carbohydrates and Electrolytes?

Some research on adult athletes demonstrates that, under extreme physical exertion and environmental conditions, that addition of small amounts of carbs, sodium and potassium can enhance the rate of fluid absorption. Recommendations for carbohydrate concentrations range from 2-8% (approx. 5-18 grams of simple sugar), with amounts of above 8% actually slowing fluid absorption.

Always use caution and read labels.

The post Hydration for Young Athletes appeared first on Salus .

Athlete of the Month: Alyssa Anderson “It’s been life-changing.”

Sun, 04 Oct 2020 11:11:00 GMT

In just over one year, this Athlete of the Month has made some serious strides. Although she claims not to be a morning person, she has been consistently crushing the early morning classes. She is stronger, more confident and now even motivating her boys to join in on the fun with CrossFit Teens and CrossFit Kids classes!

Meet Alyssa Anderson, October 2020 Athlete of the Month:

1. When and why did you start at Salus?

I started in August of 2019. My buddy Alicia Zink, who I worked with, would always tell me that I should come to Salus. After thinking about it for a year, I decided to take the leap. I’ve been a life-long runner, but had really lost the desire to physically push myself in my workouts, and I was starting to put on some pounds. It felt like my body just wanted me to slow down.

2. How has your performance changed since you started at Salus?

The biggest change for me has been improved flexibility and strength.

I’ve been running in a straight line (sometimes an oval) since 1989. Not so great for the hips. Right before joining Salus, I had so much chronic pain in my hip and low back that I thought I’d have to give up running forever. But Coach Gino took one look at my squat and said, “You need to push that right knee out more and activate the muscle. The more you work on that, the stronger it will get.”

3. Are there exercises you can do now that you couldn’t do before?

Overhead squats! They were so scary to me because I thought that I could never get into that deep squat. But now that I have greater flexibility and strength, I have the confidence to go a little heavier each time.

4. How has your body physically changed since you started?

I’ve lost weight (thank you, metcons), which is great. But just as important, as a physically-active woman in her mid-40’s, I can trust my body more. I can lift things, jump, twist, and balance without the fear that I’m going to hurt myself.

It’s an overall functional change in my body.

5. How has Salus changed you in other ways?

I’ve never been a morning person, but I know now that if I’m in bed early enough, I can actually wake up for the 6:30 class.

It’s also a great group of people, so the laughter therapy is an added benefit.

I also focus more on recovery than I ever did in all my years of running. I stretch, I ice, I roll out. I invest the time in these things to be ready for the next workout.

6. How do you describe Salus to your friends?

7. What keeps you motivated to continue? What’s your “why”?

I have 3 boys and we’re a very active family. I want to be in the best shape possible to keep up with them–whether it’s surfing, skiing, or hitting some tennis balls. I don’t ever want to get to a point when I say “I can’t” to them.

8. Favorite lift or WOD?

I love clean and jerks. That lift is not too technical, but you just feel like such a beast doing them.

9. What advice would you give to a newbie just joining Salus?

Just keep showing up. The more time you devote to it, the more you will improve. When you first show up, you look around and think “Oh I’ll never be able to do that.” But if you just keep chipping away at it, all of a sudden you’ll surprise yourself.

10. What is your next goal to accomplish?

I’m working on kipping pull ups. Honestly, I’m a little uncoordinated–so it would be a huge accomplishment!

11. If you could design your own WOD, what would it look like?

Metcon:

Buy in: 20 box jumps
600m run-60 sit ups-6 clean & jerks
400m run-40 sit ups-4 clean & jerks
200m run-20 sit ups–2 clean & jerks
100m run-10 sit ups-1 clean & jerk
Cash out: 20 box jumps

12. Favorite thing to do for fun?

Skiing. It’s beautiful. It’s dangerous. It’s cold. I love it.

13. Favorite healthy dish….and favorite “splurge” meal?

Favorite healthy dish is grilled fish over quinoa.

Favorite splurge is definitely a Barnacle Bill’s cheeseburger, french fries, and a pint of Carton beer. So bad…but so good.

14. If you could be a superstar who would you be and why?

I’d be Lady Gaga. She’s totally outrageous & so opposite of the nerd that I am.

15. Favorite motivational quote?

This is a quote from a Robert Frost poem, but it speaks to WODs and every other challenge in life.

16. Interesting fact not many people know about you.

I honeymooned in Cambodia.

The post Athlete of the Month: Alyssa Anderson “It’s been life-changing.” appeared first on Salus .

Chicken and Spaghetti Squash Recipe

Thu, 01 Oct 2020 15:56:00 GMT

Spaghetti squash is a delicious and healthier alternative to most pastas. This veggie is rich in vitamins, minerals, and antioxidants and it’s also higher in fiber and vitamin C. Try this delicious spaghetti squash recipe as a low -carb alternative to pasta, combined with veggies, protein, and healthy fats.

Feel free to mix in with your favorite brown rice or lentil pasta or simply enjoy the squash on its own.

Ingredients:

Directions:
1a. In the Instapot: Pierce the spaghetti squash with a knife to vent, and place it on the trivet with a cup of water in the pot. Cook on high pressure for 15 minutes for a 3-pound squash. Cool slightly and then cut in half.

1b. Or the oven: Cut squash in half first. Preheat oven to 400° and cook for approx 40 minutes.

2. Meanwhile, sprinkle chicken with parsley, oregano and basil. In a large skillet, heat oil over medium heat. Add chicken and garlic; cook 7-9 minutes on each side.

3. Separate strands of squash with a fork, discard seeds if you haven’t already.

4. Serve with chicken and the rest of your chopped veggies.

This amazingly healthier version of everyone’s favorite without compromising taste is a must try!

The post Chicken and Spaghetti Squash Recipe appeared first on Salus .

Balancing Macronutrients for Energy

Sun, 20 Sep 2020 06:58:00 GMT

Balancing Macronutrients for Energy

Macronutrients, you probably know them as “macros,” include carbohydrates, protein and fat. Each one plays a significant role our health, affecting our energy levels and body composition, our ability to do work and recover from exercise as well as our fight against chronic disease.

Today, we’re going to touch on energy balance and how the kind of macronutrients you choose (for example, minimally processed versus highly processed) and amount of each, can affect our body’s natural ability to control appetite and fullness cues as well as hormones and mood.

Macronutrients and Calories

You’ve heard of a Calorie. Technically speaking, a Calorie is a unit of heat measurement; kcal is used to express food energy, representing a Calorie. Different macronutrients make up different amounts of heat:

While we lose some of this potential energy through digestion and excretion, our bodies still do a good job of saving much of this energy for the resynthesis of ATP (using about 90% of the energy in our food, actually). But some factors can affect the nutrient and energy content of the foods we eat: soil and growing conditions such as climate and sunlight as well as ripeness at time of harvest (in season produce vs out of season) can affect the nutrient makeup of our produce.

Additionally, the length of storage and how we prepare and cook our food can also impact the amount of energy and nutrients we get from food (cooking, for example, usually makes more energy available, and can reduce the nutrient availability).

Metabolism

The amount of energy required for our individual physiological actions is referred to as metabolism. This includes:

Why am I going into all this detail?

Everybody’s Macronutrient Needs Will Differ

It’s important to understand that every body will differ in their energy needs and without a proper balance our energy systems can get out of whack. For example, restrictive dieting and chronic stress can both lower our RMR by up to 15% which can affect our body weight as well as our physiological function and cells’ function.

If our energy intake is too low, for example carbs or fat stores are in short supply, our body will turn to protein from our muscles and even other structures such as bone which means that our bodies won’t recover properly. Not good for athletes . On the flip side, if we have too much energy coming in and not enough going out, it can affect our body weight, hormone balance, mental health and more.

We definitely don’t want either of those things to happen.

Macronutrient Balance and Planning Are Key

That’s why a proper macronutrient balance, along with exercise is essential. As a general reference, refer to our post on portions, “ Do I Need To Count Macros? ” for more information on portion guidelines.

Take the time to plan out your meals for the days ahead and remember to pack enough snacks to ensure you have a good balance of macronutrients.

Sharing Best Practices

Tap into your inner chef today and help others get creative with their food choices to stay balanced.

Please share your response on our Facebook page .

If you have any questions about your individual macronutrient needs, set up a free 15-minute consultation to learn more about our one-on-one nutrition coaching .

More on our Salus Nutrition Health Coaching blog:

The post Balancing Macronutrients for Energy appeared first on Salus .

Healthy Breakfast Ideas

Sat, 19 Sep 2020 05:44:00 GMT

Healthy breakfast ideas… they can be the Achilles heel of the modern day parent.

As a mom of twins, I know that mornings are crazy. Between dragging the kids out of bed and making sure they’re ready for school, it can be tempting to give breakfast the backseat and go for convenience over nutritious.

I get it. You don’t want to be repetitive with food items every morning, yet you have to be practical and keep things as easy as possible, too. But, the fact is: if you’re too busy to prepare and eat a nutritious breakfast, you’re simply too busy to be lean and healthy.

What about intermittent fasting? Sure, some individuals intentionally skip breakfast in effort to drop body fat, but it doesn’t seem to work in the long run. Some studies show that those who skip breakfast are up to 5 times more likely to be obese than those who make their first meal of the day a nutritious, daily habit.

The good news is that you don’t have to sacrifice nutrition for convenience.

It’s time to think outside of the donut box. Here are 15 healthy breakfast ideas to help you make your mornings a little less chaotic and a lot more nutritious.

15 Healthy Breakfast Ideas

Try these healthy breakfast ideas (kid-approved) to keep variety and interest up.

★or try your hand at your own cereal recipe !

Healthy Breakfast Ideas Made Easy

As a busy parent, I know it’s hard to resist the reliance on boxes and packaged goods. The key is to find the healthiest alternative and sneak in a few homemade options as well. Just start with one healthy breakfast idea to make from scratch, like Noatmeal or Butternut Squash soup. Try it on the weekend when you have a little more time and choose something that’s easy to prepare ahead. You’ll find that it’s easier than you think once you find some new favorites and get into the rhythm.

The key is to establish a routine that you can stick with

Try a New Healthy Breakfast Idea This Month

I challenge you to try something new this month. Have your child scroll through and choose the healthy breakfast ideas that sound good to try!

Jot down your favorites post it somewhere so everyone can see. Add new ideas every month or get creative and make new combinations!

The post Healthy Breakfast Ideas appeared first on Salus .

Nutrient Timing: What to Eat Before and After a Workout

Sun, 30 Aug 2020 10:07:00 GMT

Not sure what to eat before and after a workout? How about when to eat it?

It all depends on your goals and your training regimen.

Here’s a quick overview of nutrient timing and who could use it.

What to Eat Before and After a Workout: Who’s it For?

Determining what to eat before and after a workout all depends on your goals and training regimen. Just like your workout programming and recovery strategies, nutrient timing is a helpful tool to provide framework for performance.

For most recreational exercisers hitting a workout to look and feel their best or burn off some steam, nutrient timing probably doesn’t need to be on top of the priority list.

Instead of stressing about what to eat before and after a workout, it’s advised to:

For competitive athletes or you’ve hit a really hard workout that leaves you feeling drained or depleted, these strategies can make a big difference in energy, performance and recovery. Now you know it’s time to put some nutrients back into your system to stop muscle breakdown and replenish your glycogen stores. That being said, if nutrition isn’t dialed in the other 23 hours of the day, nutrient timing won’t really change much.

What to Eat Before a Workout

Pre-workout nutrition is essential to help athletes sustain energy, boost performance, stay hydrated, preserve muscle and enhance recovery.

Of course your actual needs will vary depending on your body size, goals and the duration and intensity of your workout.

What to Eat During a Workout

Do you need to eat or drink during your workout?

It all depends on how long it has been since your last meal, the duration of your workout and the type of exercise you’re doing.

Did you know?
Different intensities of exercise require different fueling strategies to get the best performance. During longer exercise bouts, you may need to take on additional fuel during your session. For example:

Hydration should be such a simple thing. You workout, you sweat, you get thirsty, you drink water and repeat. But, many commercial sports drink brands have made it overly complicated and as a result, less effective. Some are laden with sugar and other “light” version have dangerous sugar substitutes, which you absolutely don’t want.

Be a label reader. Look for fast absorbing drinks that don’t have added junk in them, like Vitargo (use code: Angela15 to get 15% off!) Vitargo is a carbohydrate fuel replenishment that you can use pre-workout, during exercise, and after to get glucose to muscle cells faster.

What to Eat After a Workout

Post-workout nutrition is essential to help athletes recover properly, rehydrate, refuel and build muscle as well as improve performance for future sessions.

It’s time to restock your stores.

Final Thoughts

Healthy individuals who work out regularly:

If you eat a balanced, nutrient-dense meal one to two hours before a workout and another balanced, nutrient-dense meal within one to two hours after a workout, you’ll most likely meet your workout nutrition needs without any other supplements or strategies.

If your goals are modest and you don’t necessarily have any unique physiological needs, it’s best to balance quality sources carbohydrates, protein and fats before and after a workout.

Endurance athletes who train for high-level competition:

For endurance athletes or CrossFit athletes who log a lot of high-intensity hours each week, your carbohydrate and caloric needs are likely higher than average.

Consider adding a protein and carbohydrate drink during long (60 minutes) training sessions.

Strength athletes who train for high-level competition:

For strength athletes or weightlifting athletes with serious strength and muscle growth in mind, your protein and calorie needs are likely greater than average.

You could also consider adding a protein and carbohydrate drink during long (60 minutes) training sessions. You could also benefit from the muscle-preserving essential amino acids during your training.

Sports Nutrition Coaching

Overall, what you eat day-to-day will profoundly impact how much you have in the tank, which directly relates to exercise. Whether you’re a regular CrossFit athlete, swimmer or weightlifter, it’s important to have “enough of the right stuff” if you plan to go hard or go long.

As mentioned above, much of these factors are very much individualized. This is just a general overview. For more specific recommendations on nutrient timing for your own unique needs, please contact Coach Angela, Sports Nutritionist, at angela@salusnj.com.

More Sports Nutrition Blogs

The post Nutrient Timing: What to Eat Before and After a Workout appeared first on Salus .

Do I Need to Count Macros?

Sat, 08 Aug 2020 12:14:00 GMT

Scroll through some news feeds and you’re sure to see talk of counting macros, weighing and measuring food, eating for performance and even carb cycling/refeed days. All of it can seem pretty overwhelming for someone who wants to get their nutrition in check. But what if you’re ready for more? Do you really need to count macros? Or is portion awareness the way to go?

It all depends on your lifestyle and your goals.

What are Macronutrients (aka ‘Macros’) Anyway?

Many people understand the old-school thought of counting calories. But calories don’t give us the whole picture of health nor any direction on how to reach our goals. Enter macros.

Macros, short for macronutrients, refer to the three nutrients your body needs to produce, and store, energy to survive, function… and exercise! These macros include: protein, fat, and carbohydrates.

Each macronutrient contains energy, measured in calories:

The Standard American Diet (SAD) is full of unhealthy fats, refined sugars, processed foods. So, in effort to bring awareness to food quality , many diets often place a restriction on a macronutrient. For example, Paleo is mostly high fat, low carb. Vegetarians usually favor high carb, low protein. Keto is high fat, very low carb.

This can be difficult (and sometimes unnecessary) for the average person to maintain. While food quality is the focus of many of these diets, many are missing the mark by addressing quantity.

Every macronutrient (protein, carbohydrates and fat) plays a specific role in our body and should be consumed in the right quantities specific to your own body’s needs and goals.

So, how do you know if you should be weighing and measuring your food or if portion awareness is the way to go?

Do I Need to Count Macros?

Counting macros has its purpose. But it’s not necessary for most people.

I encourage my clients to use it occasionally as a self-awareness tracking tool to look at three days of macronutrient intake and help us identify any gaps in the diet. From there we can diagnose where any problems lie and make adjustments to your nutritional strategy.

Beyond that, if you’re an athlete who is looking to maximize CrossFit performance, shave time off your run, get stronger or lose some serious body fat, counting macros is a strategy that will definitely take you to the next level.

But one big problem with counting macros (that drives me bat-crazy) is the whole, “If It Fits Your Macros” craze where too many people have completely forgotten about food quality and just look at their numbers.

Look at it this way, if you’re making the effort to weigh and measure your food every day and religiously track your macros in MyFitnessPal, you obviously have big goals in mind. While treats are OK to have occasionally, just because you count macros shouldn’t give you the green light to eat processed crap.

Anyway, you don’t have to be an elite athlete to benefit from good nutrition or learning how to count macros. But remember, it is very specific to your unique body, your workout schedule, your genetics, your lifestyle, your everything .

Getting a number from a macros calculator won’t give you an accurate or personalized assessment. It varies greatly from person to person and is dependent on your height, weight, activity level, age and your personal goals. It’s best to work with someone who knows you, who knows your workouts, your goals.

All that being said, if the thought of counting out your blueberries makes your head want to explode (we get it, like you need ANOTHER thing to do every day), you’re better off focusing on getting your portions in check.

So, Is Portion Awareness the Way to Go?

You know you need to find a good balance of proteins, carbs, fats. But counting macros just doesn’t fit into your lifestyle. You’re not alone.

Portion awareness could be what you need to stay on track with your goals, keep your sanity and even save your life. And if you like tracking things, you can download a handy Portion Tracker App to keep you on point.

Here is a very general guideline about portions to get you started in the right direction:

Start by using your HAND as your guide (it’s always with you) to build your plate. Here’s how:

Working off your hand would get you approximately the following in macros:

If you need LESS food because you…
• Are smaller in stature
• Feel too full at meals
• Eat more frequently throughout the day
• Are not very active
• Are trying to lose weight
Then start by REMOVING
Men: 1 cupped handful of carbs and/or 1 thumb of fat from a few meals each day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat from a few meals each day.

As always, pay close attention to how you feel and adjust as needed.

Creating Healthy Nutrition Habits for Life

At Salus Nutrition, it is our goal to educate clients on developing healthy eating habits that last a lifetime. There is so much more to good nutrition than just macronutrients. That means:

If you’re interested in learning more about a customized plan to dial in your nutrition, whether you should count macros, or any other nutrition-related questions, email angela@salusnj.com

More nutrition blogs We think you’ll find useful:

The post Do I Need to Count Macros? appeared first on Salus .

What Are Macros?

Fri, 07 Aug 2020 17:52:00 GMT

What Are Macros?

What are macros? Macros are short for macronutrients. Macronutrients include protein, fat, and carbohydrates. These are three nutrients your body needs to produce, and store, energy to survive, function… and exercise! Each one has a different role in our bodies.

But, with all the conflicting information on what you should and shouldn’t be eating, it can be difficult to navigate.

We’ve dished up an overview of macros and why you need to find a balance.

A Quick Overview of Macronutrients aka Macros

There are three essential macronutrients every human needs: carbohydrates, protein and fat.

Each macronutrient contains energy, measured in calories:

Over the years, they’ve all fallen victim to fad diets. Fat, in particular, was shunned for many years. And now, it seems carb has become the new four-letter word. But, they are all critical components for exercise, recovery and to function in everyday life.

Macro: Carbohydrate

Carbs tend to cause a lot of controversy, confusing a lot of people. They just don’t know why they need them or the best places to find them.

Carbohydrates fuel the body. Our brain, muscles and body’s cells all need carbs to function. Carbohydrates are broken down into sugar (glucose) in our body which is either used for immediate energy or stored for later use.

Research has shown that high-fat, very low-carb diets can elevate levels of cortisol which in turn can increase catabolism and harm protein synthesis…in other words, you’re kind of eating away at your muscles and not making more (which is obv. bad for performance).

Simple Carbs

Simple carbs are broken down (digested) quickly by the body and typically spike (and then dump) blood sugar levels. This would be what you might refer to as the notorious sugar high children experience after eating candy.

Examples found naturally in foods include:

Simple carbs are commonly found in processed foods such as:

Complex Carbs

Complex carbs are slower to digest (helping us control blood sugar and provide a sustainable source of energy), higher in fiber (helping us maintain a healthy GI tract and control appetite), and have vitamins and minerals (making them a nutrient dense choice).

Some nutrient-dense choices of complex carbs include:

What About Fruit?

Keep in mind that simple carbs (in their natural state) aren’t always the bad guy. Fresh fruit, such as watermelon and berries, are considered simple carbs. The optimal time to enjoy these foods is pre-, intra- and post workout.

Macro: Protein

Protein seems to take the stage as the dietary superstar. If you are active, want to maintain muscle and lean up, protein is a must. Why? Protein is made up of amino acids which are the building blocks for must stuff in our body. It is involved in repair and rebuilding of tissues, hormones and our immune system.

It’s so important to include in your diet that if we don’t get enough protein, our body will start to take it from our muscles. We need protein to survive and thrive.

You can get protein from sources such as:

How Much Protein Do You Need?

For sedentary adults who are otherwise healthy, 0.8g of protein per kg of body mass is generally enough to cover basic daily requirements.

Protein needs increase if:

Generally, most individuals do not need more than 2.2g of protein per kg of body mass per day.

Macro: Healthy Fat

That horrible fat restriction provided only to be a disaster. So many products that ditched the fat, only replaced it with sugar and starch (hello nasty low-fat Snackwell cookies). All those “fat-free” salad dressing, baked good and margarine ironically didn’t get us any healthier. Or fitter. It only made things worse.

Fat is an essential macronutrient that protects our organs and allows hormones to function properly. It also helps to preserve our bones and aid in immune and nerve cell function. Because fat takes a long time to break down and transport, it enters the blood several hours after we’ve eaten it.

A little fat makes everything better: flavor, nutritional value, satiety.

Health fats include:

Fat to Stay Away From

Trans fat, often disguised as partially hydrogenated oils, comes from industrial fat processing to give the product a longer shelf life. Good for commercialized food production. Bad for our bodies.

Finding Balance with Your Macros

It is important to include each macronutrient in your daily diet. Finding the exact balance can be tricky – everybody has unique needs. But a good rule of thumb is to use your hand as your guide.

Here’s how:

Want More?

Contact Coach Angela or Coach Camilla at info@salusnj.com to find out more about macronutrients and finding the right balance for you.

A few of our favorites:

The post What Are Macros? appeared first on Salus .

When Should You Choose Organic?

Thu, 30 Jul 2020 07:30:00 GMT

If You Choose Organic, Does That Mean It’s Healthy?

What separates conventional farming from the organic way?

The National Organic Program , a regulatory program within the USDA has established national standards for organically grown foods. To earn the label of “organic” in the U.S., farmers must adhere to certain standards such as: submit to audits conducted by accredited certifying agents, give animals access to the outdoors, make use of crop rotation, mechanical tillage, hand-weeding and other management methods to control weed growth. They must NOT: treat animals with antibiotics, growth hormones, or feed made from animal byproducts, fertilize with sewage sludge, apply prohibited substances to their land for at least three years prior to harvest.

Simply stated, organic produce is grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones. “Organic” does not necessarily mean animals are humanely treated, free to roam pastures or grass-fed. And it is not synonymous with healthy, low-sugar or unprocessed food…but, that’s what marketers want you to believe. You know, so they can charge you more. Confused yet?

Be a smart consumer. Here is the organic label lingo to become aware of:

Organic Labels

Many people get caught up on trick labels like “healthy,” “fresh,” “natural.” It’s easy to get confused. Always check the ingredient list and the nutrition-facts panel to see what’s really in your product. If you can pronounce the ingredients, you won’t need a chemistry degree to decipher the label.

Choose Organic with the Dirty Dozen

Each year, the Environmental Working Group identifies the fruits and vegetables that contain the most—and least—chemical pesticides. They call them the “Dirty Dozen” and “Clean Fifteen.” The ”dirty dozen” list is a good place to start going organic.

Even though it didn’t officially make the list (because it’s processed), the EWG also included a special report about raisins. EWG says that 99% of nearly 700 raisin samples tested positive for traces of at least two pesticides, and one sample had 26 different pesticides. “If we included raisins in our calculations, they would be number one on the Dirty Dozen,” said Thomas Galligan, Ph.D, a toxicologist for the EWG, in a press release. So, go organic with your raisins!

Clean 15

The Clean 15 list, on the other hand, includes produce that is least likely to be contaminated by pesticides. Almost 70% of these food samples had no pesticide residues whatsoever. You can typically go conventional with these fruits and vegetables.

Keep in mind, organic foods can cost up to 50% more than conventional products, so do your research first and choose wisely.

Do Your Research

But, I know, Google can be equally confusing. Here are a couple more reputable sources to consider for your own research:

More on our Salus Nutrition Coaching Blog:

The post When Should You Choose Organic? appeared first on Salus .

Overhead Mobility Test with Coach Lisa DPT, PT

Thu, 09 Jul 2020 16:40:00 GMT

Overhead Mobility Test

Try this easy and important overhead mobility test to assess where you’re at right now and see what you need to fix. Overhead mobility is important to be able to safely support heavy weights extended overhead. Don’t settle for suboptimal shoulder mobility. Take the time to understand it, assess it, fix it, and then you can enjoy your training knowing you have the best foundation possible.

This drill will not only tell us a lot about our overhead mobility but it is one of the most effective ways to achieve a better position. Video yourself from the side like coach Lisa does while you do the test to watch your position and assess your mobility.

Take the Overhead Mobility Test

Here’s a quick overhead mobility test to see how consistently you move your arms into a fully extended position overhead.

Typically, in the first test, you can’t get your hands as high. That’s because you’re not preparing your trunk to give your shoulder the ability to move through the full range of motion. It’s important to depress our shoulder blades and extend our upper back. You should be able to do that first (prepare your trunk), then hinge at the hips and get your hands just as high as when you start in standing.

Practice that so that every time, your trunk is in the same position.

The post Overhead Mobility Test with Coach Lisa DPT, PT appeared first on Salus .

Member Spotlight: Sensei Benny Shares Self Defense Tips

Fri, 26 Jun 2020 15:06:00 GMT

In this Member Spotlight, we interview Sensei Benny Gonzalez and talk with her about her fitness journey. As a 4th degree black belt, Benny has a wealth of knowledge and shares some important self defense tips for men, women and children to keep in mind.

Meet Sensei Benny Gonzalez

Benny started karate 34 years ago after she was mugged in an elevator and felt helpless by the ordeal. She is currently a Sensei, which is 4th degree black belt, studying Josan Lu Karate under Shuseki Shihan Sana in Garwood, NJ.

In addition to teaching karate whenever possible, she also teaches self defense regularly.

Benny has been a member at Salus for a few years now and also attends with her husband and son as well. We think she’s pretty amazing!

Self Defense Tips

The post Member Spotlight: Sensei Benny Shares Self Defense Tips appeared first on Salus .

Member Spotlight: Chelsea Talks Music and Athletics

Fri, 19 Jun 2020 15:45:00 GMT

In this Salus member spotlight, we talk to Chelsea about what got her started at Salus, how her routine has changed while working out at home and how music and athletics go hand-in-hand.

Meet Chelsea

Time for a Change

In the past, Chelsea found herself feeling bored at different commercial gyms. She would go for a little bit, but didn’t really know what to do, so it didn’t become a part of her routine. “The only thing I saw from the gym was just my payments every month.”

Earlier last September 2019, she decided to make a change for herself. “I felt like I was just I didn’t have a lot of energy to get through the day teaching and my after school obligations. I just felt lethargic.” So she decided to step outside of her comfort zone.

When it comes to her lifestyle, Chelsea now makes working out more of a priority. Weightlifting became a draw for her and she loved the feeling of learning something new every class.

She says that it’s the community that has allowed her to push herself to show up, even on days that are difficult. “My energy levels are definitely way more than they have been before. After a workout, I feel great!”

Music and Athletics

Chelsea has been playing the cello since she was nine years old and I find it interesting how she has made the connection between music and athletics. She shares that the discipline and consistency with just showing up to practice (even if it’s just a minimal skill), go hand-in-hand.

Her advice?

“It can be scary to start something new (at any age), but just have a positive mindset and take one day at a time. Just as I tell my students:

The post Member Spotlight: Chelsea Talks Music and Athletics appeared first on Salus .

How Much Should I Eat? Portions Explained

Tue, 16 Jun 2020 14:17:00 GMT

How Much Should I Eat? Portions Explained

Not sure how much to eat? Portions can be tricky. The best place to start is by using your hand.

Fit in a good balance of protein, veggies, smart carbs, healthy fats by using your hand(s) as your guide to build your plate for each meal.

Use Your Hand As a Guide

Protein

Females: 1 palm (~ 20-30g of protein)
Males: 2 palms (~ 40-60g of protein)

Carbohydrates

Females: 1 cupped hand (~ 20-30g of carbs)
Males: 2 cupped hands (~ 40-60g of carbs)

Fat

Females: 1 thumb (~ 7-12g of fats)
Males: 2 thumbs ( ~ 15-25g of fat)

Vegetables

Females: 1 fist
Males: 2 fists

Females:

Eating like this for 3-4 meals a day put you around 1,200-1,500 calories each day.
Active women do best with 4-6 servings of each food group per day (~1,500-2,100 kcal).

Males:

Eating like this for 3-4 meals a day would get you around 2,300-3,000 calories every day.
Active men respond best with 6-8 servings of each food group per day (~2,300-3,000 kcal).

From there, customize by adjusting the number of portions to meet your unique needs and goals.

For example, you may need MORE food because you…

Are larger in stature
Are feeling light headed during your workouts
Eat less frequently throughout the day
Are very active
Are trying to gain muscle
Aren’t getting muscle-gain results

If that’s the case, add the following:

Men: 1 cupped handful of carbs and/or 1 thumb of fat to a few meals every day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat to a few meals each day.

You may need need LESS food because you…

Are smaller in stature
Feel full after meals
Eat more frequently throughout the day
Are not very active
Are trying to lose weight
Aren’t getting weight-loss results

If that’s the case, remove the following:

Men: 1 cupped handful of carbs and/or 1 thumb of fat from a few meals each day.
Women: 1/2 cupped handful of carbs and/or 1/2 thumb of fat from a few meals each day.

As always, pay attention to hunger cues, emotions that drive decisions, hormones and stress. Then adjust as needed.

For Kids/Teens

One easy way to size up portions is to use your hand as a guide. Kids have smaller hands than adults, so it serves as a reminder that kids should eat smaller portions, but note: athletes may need more than the average child. The purpose is to teach a point of reference for kids. Think of it as a visual learning tool. Without it, they may not have an understanding of portion sizes and end up under or over eating.

As always, pay attention to hunger cues, energy, activity levels and stress. It’s normal for children to have appetites that vary when they’re growing. Adjust as needed. The point of this challenge it to help kids find a good balance of protein, veggies, smart carbs and healthy fats for optimal energy and to prevent deficiencies.

The post How Much Should I Eat? Portions Explained appeared first on Salus .

5-Minute Meditation with Gina

Fri, 12 Jun 2020 12:14:00 GMT

Starting a New Fitness Journey

As a Yogi, Gina was already active, but she craved more. She actually started CrossFit as a way to connect with her family’s conversation at the dinner table. But, soon found she discovered she was competitive and even loved lifting weights, too!

Her progress was motivating. New deadlift PRs, first-time handstand push-ups…the list goes on!

Shifting Her Mindset with Nutrition Coaching

Soon after joining Salus, Gina began working with Coach Angela on her nutrition and continued to make an amazing transformation. Coming from WW, which uses a point-based system for weight loss, she shifted her mindset to a behavior-change approach for healthy living.

Her view on what and how she was eating changed and that gave her a new-found freedom over food. Her mind and body both responded positively.

Meet Gina:

Gina brings an amazing energy everywhere she goes, especially as a Reiki Master. Find out what Reiki is all about and how Gina uses this mindset in her everyday life.

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. According to Mindful.org , “While mindfulness is innate, it can be cultivated through proven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep); short pauses we insert into everyday life; and merging meditation practice with other activities, such as yoga or sports.”

Try This Guided Meditation with Gina, Reiki Master

In this guided meditation, Gina offers an opportunity to bring awareness to our breath, settle the mind, and dedicate a few minutes to self-care.

We are honored to have her lead us through a 5-minute guided meditation. Please join us:

The post 5-Minute Meditation with Gina appeared first on Salus .

Mobility: Why You Need to Do It

Wed, 10 Jun 2020 06:00:00 GMT

When you put effort into mobility for CrossFit, Olympic lifting, etc., you’ll start to notice serious improvements (ie: gains) in your training, more frequent PRs, smoother reps, and a faster recovery (preventing that dreaded DOMS).

Athletes who exercise regularly might find they feel held back in certain exercises because of limited range of motion (ROM). In fact, a limited mobility (and stability) will even hinder performance. If you want to boost performance in CrossFit, Olympic Lifting or other workouts, you have to fix any mobility restrictions.

Whether it’s tight hips holding you back in your squat, a tight upper back hindering your front squat, or the commonly tight shoulders limiting your overhead movements, by addressing mobility, you’ll not only be safer during exercise, but you’ll also be able to do each repetition faster, smoother and much more comfortably.

Mobility for CrossFit: Some Options to Start With

Soft Tissue Work

Self-myofascial release (SMFR) is one of the most common forms of soft tissue work.

You’ll recognize this by using tools such as:

This is can be performed before or after your training sessions.

Static Stretching

Static stretches are typically held for at least 30 seconds.

Think:

While these are good to do briefly before your workout, post-workout is where you’ll see more of the benefits from static stretching.

Joint Mobilization

Joint mobilization typically involves bands to help provide distraction at a specific joint. The goal of joint mobilization is to help increase ROM of a joint capsule by breaking up adhesion and stretching space around the capsule itself.

What About R.I.C.E.?

Most of us are familiar with the protocol for treating sports injuries called R.I.C.E. (Rest, Ice, Compression, Elevation). In fact, many of us have probably been told to “put some ice on it” at one time or another for as long as we can remember. And yet, close to forty years after its original publication, the doctor behind the R.I.C.E. recommendation retracted his advice:

Wait, what? Hold on…how can something so universally accepted and practiced be wrong? As health detective Chris Kresser points out, the history of science is a history of most people being wrong about most things most of the time.

Now we know much more about the role of inflammatory cells in healing than we did back in 1978. While still useful as a short-term treatment to decrease pain , it has been shown that ice does nothing to improve recovery and likely slows and actually delays the healing process.

So, now what? Where do we go from here?

According to an article in the Journal of the American Academy of Orthopaedic Surgeons, the goal is to find practical active recovery and loading methods that will not aggravate the tissue or cause any additional damage.

Ideally, activate the muscles surrounding the damaged tissue in order to achieve the largest amount of pain-free, low-stress, and non-fatiguing muscle activation. Mild, controlled movement in the affected area will generate a lymphatic flush and increase circulation, bringing nourishment in and waste out of the area.

Bottom line: If you want to speed up recovery, skip the ice and focus on controlled, low-stress, non-fatiguing muscle activation along with mobility as listed above.

Mobility – What’s Right for Your?

Not sure what to do, or when? Chat with one of our knowledgeable coaches for more information on how to supplement mobility for CrossFit or Olympic Lifting with your training; we’ll help you fix any position-problems that might be holding you back.

The post Mobility: Why You Need to Do It appeared first on Salus .

Staying Hydrated

Sun, 07 Jun 2020 21:45:00 GMT

It’s not unusual for people to start their day drinking coffee (which only further dehydrates our bodies). Next thing you know, they’re busy working, homeschooling and doing a lot of other stuff (besides drinking water). Staying hydrated is a thought in the distance.

Distracted Dehydration

We’re all distracted.

That’s why it’s important to pair the habit of drinking one or two cups of water as soon as you wake up (before your first cup of coffee) and continue drinking plenty of non-caffeinated fluids regularly throughout the day. If you keep a full cup of water right by your bed or in the bathroom, it will be easier to get into the habit of drinking it upon waking.

Staying Hydrated to Help Prevent Dehydration

Dehydration can lead to feeling fatigued, which could explain why you might still feel tired when you wake up! It can directly affect memory, stress levels, attention to detail, performance, and mood. A medical article published by the Journal Sleep Medicine suggested that being dehydrated while you sleep could decrease cognitive performance.

As you can see, if you don’t hydrate after waking up, it could impact your day.

But, there’s more.

If that distracted dehydration cycle continues, it could cause other medical issues such as:

And some studies show that loss of fluid equivalent to 2% of body mass is sufficient enough to cause a detectable decrease in performance.

How Much Water Do We Need?

The Institute of Medicine recommends we drink 13 cups (3 liters) of water daily (men); women women should aim for nine cups (a little more 2 liters).

You can also add electrolytes to your water (ex: pink Himalayan salt or electrolyte mixes like the Salt Stick). Coconut water can also be a healthy way to add hydration and electrolytes into your day.

How Do You Know if You’re Dehydrated?

Check the color of your urine.

If you’re staying hydrated, our urine will be mostly clear maybe slightly yellow.

If you’re dehydrated, you’ll notice darker yellow or even orange urine. This is a “warning” colors to watch for. If you notice those colors, start drinking fluids STAT.

As you may have heard before: “If you feel thirsty, you’re already beyond dehydrated.”

Remember

Healthy bodies are made up of about 60 percent water. Let’s keep that healthy body balance.

Cheers to H2O!

The post Staying Hydrated appeared first on Salus .

June Athletes of the Month: Jess & Stephen on Staying Motivated Home During COVID

Fri, 05 Jun 2020 22:02:00 GMT

In this interview, Jess & Stephen share how they have been staying motivated at home by dialing in their nutrition and at-home workouts with Salus Nutrition Coach Angela over the past three months.

They felt “stuck in a rut” and not getting the results they wanted. Their goal was to push out of that plateau and shred for an upcoming vacation…but then it became so much more than that.

It became “Life Changing!”

Mind and Body Transformation

Even though they were already a fit couple to begin with, they have still experienced a transformation in body composition, gained strength, and reduced pain levels…all while at home.

Switching up the exercise routines dialing in their nutrition at home resulted in tremendous results. Seeing those results is keeping them motivated for more!

Ready for the Smart Cut?

If you’re finally done looking for the “short cut” and ready for the “smart cut,” these two will definitely inspire you to get started on your journey.

Meet Jess and Stephen, our June athletes of the month:

The post June Athletes of the Month: Jess & Stephen on Staying Motivated Home During COVID appeared first on Salus .

Toes to Bar Tips with Coach Gino

Thu, 04 Jun 2020 15:32:00 GMT

Toes to bar is a movement that can stop up a lot of athletes. It seems like a straightforward movement, but it can the the cause of a lot of frustration. The main faults we see is due to a lack of tension in the hang and engagement in the midline. Let’s take a look at a few toes to bar tips with Coach Gino to help improve your form for long term performance.

Consider the Shoulders and Midline

First things first, it’s crucial to have an active hang. No zombie arms, please. How does this happen? Activate the lats and pull down on the bar to create space between the shoulders and the ears. This allows you to create tension throughout the entire body and prevent that uncontrollable swing (not to be confused with a strategic kip).

Secondly, draw in and engage your midline. Do this by pulling your ribs down toward the belly button, squeeze the legs together and point the toes. This, in addition to keeping your shoulders down, will minimize that notorious swing.

Quick Toes to Bar Tips

As always, prioritize quality vs quantity – if you need to do singles or smaller sets until you get your form down, that is better than holding on to the bar for large, sloppy sets.

Remember to be patient in the process and “keep it tight!”

The post Toes to Bar Tips with Coach Gino appeared first on Salus .

Hip Mobility with Coach Lisa, DPT, PT

Thu, 04 Jun 2020 12:30:00 GMT

Squatting isn’t just about lifting the heaviest weights you can. Hip mobility is fundamental to achieving the perfect squat, and we asked Coach Lisa, DPT, PT, to help us.

Coach Lisa has a simple hip mobility drill athletes can do to help improve squat depth and hip mobility.

Hip Mobility Drill to Help Squat Depth

This hip mobility drill could be the difference between you and your next squat PR.

After you do it on both sides, check and see if the depth of your squat has improved.

The post Hip Mobility with Coach Lisa, DPT, PT appeared first on Salus .

Frozen Watermelon Pops

Tue, 02 Jun 2020 21:17:00 GMT

Watermelon is just about the most refreshing thing you could possibly eat in the middle of summer. Especially if it’s frozen!

Pick up a farm-fresh watermelon and dig in!

Place watermelon chunks, coconut water and any other fruit, like raspberries into a blender, and blend on high speed until the fruit is smoothed.

Pour the pureed mixture into ice pop molds, and insert sticks or handles.

Freeze until firm, several hours or overnight.

Adult version: add mint and vodka! Enjoy!

The post Frozen Watermelon Pops appeared first on Salus .

“Three Feet From Gold” Insight From Coach Steven

Mon, 01 Jun 2020 11:45:00 GMT

One of the most common causes of failure is the habit of quitting when one is overtaken by temporary defeat. All of us are guilty of this mistake at one time or another.

3 Feet From Gold

Napoleon Hill, in Think and Grow Rich, referred to “3 feet from gold.” This analogy comes from a story during the gold rush of a young man who was mining for gold for months. Then he decided to quit. He sold all of his equipment to a “junk man” who sought counsel prior to start digging only to find out that gold would be found just 3 feet from where the previous miner had stopped.

He was right. The first miner was literally three feet away from striking gold before he quit.

Never Give Up

Of course there are many lessons to be learned from this story, but what we’re getting at is this: too many people decide to give up right before they get a chance to experience a breakthrough…because it gets TOO hard.

Our message to you all is to remind you to keep going, no matter what obstacles you face.

Most of the time, those last 3 feet will be the hardest, but remember – you may be closer to your goals than you can see right now.

The Science of Perseverance: Overcoming Temporary Defeat

Perseverance is driven by our brain’s reward system and the release of dopamine, which motivates us to seek rewards and progress towards our goals. Quitting when facing temporary setbacks deprives us of this motivational boost.

Psychologists emphasize the importance of “grit,” a combination of resilience and determination, as a predictor of long-term success. Grit enables individuals to persist through challenges and learn from setbacks.

Our brains possess neural plasticity, allowing us to adapt and become more efficient when we persevere through difficulties. Every setback is an opportunity for growth.

Additionally, seeking support or guidance when nearing a breakthrough, as seen in the miner’s story, can be crucial. It aligns with the concept of the “zone of proximal development,” where assistance helps bridge the final gap to success.

In essence, understanding the science of perseverance underscores the value of pushing through adversity, harnessing the brain’s reward system, and embracing grit and growth opportunities to achieve our goals.

Take the Perseverance Challenge: Try a CrossFit Class Today!

Incorporating these insights into your daily life can make a significant difference in your journey towards success. So, why not put these principles into action? If you’re ready to challenge yourself physically and mentally, take a step towards building your perseverance by trying a CrossFit class.

Take action today and drop in for a CrossFit class at SalusNJ.com/drop-ins . Your journey to success begins with the decision to keep going, no matter the obstacles.

Meet Jess & Stephen

Fri, 29 May 2020 12:05:00 GMT

Meet Jess & Stephen

Salus

3 Nutrition Tips When You’re Stuck at Home

Fri, 22 May 2020 17:21:00 GMT

Under a Stay at Home order, a lot changes in your normal everyday activity. You aren’t doing your two-a-day workouts, maybe your parks are closed so you’re not running around enjoying the weather, or maybe your pick-up basketball games have come to a halt. The point is that we’ve all become a little less active than we’d like if we’re forced to forgo all of our normal activities.

If your activity has gone way down in the past few months, you may be experiencing unwanted body composition changes. So let’s tackle the best things you can do if you’ve adopted a mostly sedentary lifestyle with a little too much “Netflix and Chill”.

Here are the top 3 nutrition tips when you’re stuck at home:

1.Replace Refined or Processed Carbohydrate Sources With Veggies (Preferably Green)

This is an easy one to start doing today. If you normally have cereal for breakfast, think about how you can swap out these refined carbs for a vegetable. Maybe have an egg omelet with spinach instead? Or a smoothie with a scoop of added greens. For Lunch, try replacing the bread of your sandwich with a salad. For Dinner, maybe some steamed veggies with some protein and healthy fats? The point of this is to replace your normal carb sources with vegetable sources because when you’re sedentary more often, you need to keep your fiber and nutrient content of your diet high.

You are also burning much less energy, and high energy carbohydrates like rice, bread, and cereal will most likely get stored rather than used during this time. Many folks out there count macros, but understand that different sources of carbohydrates do get stored differently in the body. If you’re counting macros, be especially aware of where you’re getting your carbohydrates from when your activity level decreases.

2. Smaller Portions

If you’re eating the exact same portions you were eating before getting quarantined, chances are you’re consuming a bit too much for your energy needs. In addition to switching out your carbohydrate sources for nutrient dense veggies (that will up your immune system by the way) you’ll most likely need to eat a little less per meal. Here’s what your new quarantine plate should look like on a normal dinner plate: Fill your plate with about 70% veggies, 20% protein, and 10% fat.

3. Keep A Food Journal

Sometimes when we’re home, we tend to snack unnecessarily. By keeping a food journal of everything you eat, you’ll be way more aware of any extra calories you are consuming throughout the day. One of the biggest benefits of keeping a food journal is that it makes you more mindful and in touch with your hunger cues so you don’t eat based on boredom. Getting in touch with the feelings you have when you are eating is a great way to raise awareness and help you improve decision making.

Having trouble keeping your nutrition on track right now? We want to talk to you and help you get a plan in place to feel on track and in control!

The post 3 Nutrition Tips When You’re Stuck at Home appeared first on Salus .

At Home Workouts for Kids

Sun, 12 Apr 2020 06:43:00 GMT

For kids (and adults), exercise should be fun. Instead of thinking: “I have to workout,” re-frame it as a fun fitness challenge that you get to participate in. At home workouts for kids can help to easily add fitness to their daily routine (before or after school) and can help them perform better both academically and behaviorally, too!

So, the trainers at Salus Health & Fitness in Middletown NJ have put together some easy exercises for kids to do at home. They don’t require equipment and can be done in short bursts of 5-12 minutes.

Begin each workout with a few minutes of warm-up activities, such as jumping rope or jogging, around the outside of the house to get the muscles moving and heart rate pumping.

Finish each workout with simple stretches to keep muscles limber and reduce the risk of injury. A cool-down that includes stretching can also help transition kids into a more relaxed state after their workout.

12 Workouts for Kids to do at Home

One of the major components to ensuring adherence to a fitness regimen is to make sure you are having fun – you can trust us when we say these workouts are hard but super fun. Check it out!

1.Wall Climbs + Sit ups + Squats

Do this workout one time through. At home, make sure the kids take their shoes off so they don’t mark up the walls!

2. Pushups & Squats: 12-9-6

(do 12 pushups, 12 squats. Then 9 pushups and 9 squats. Then 6 pushups and 6 squats)

Watch the workout details here >>

3. Go hard for Hardie

Part 1: Go hard Go fast (3 Rounds)

Directly into…

Part 2: Go hard Pace yourself

4. AMRAP in 7 min

repeat for 7 minutes!

Watch the details here >>

5. Your Age Determines the Reps!

Run # laps around the outside of your house! # = Your age in lap! (so if you’re 9, run 9 laps!) Or pick a spot that takes about 10 seconds to run down and 10 seconds to run back.

Stop and do 3 burpees after each lap.

6. EMOM (every minute on the minute) x 8 minutes

7. AMRAP in 6 min

8. Accumulate 100 jumping jacks throughout the day

Do 10 at a time and make tally marks on a piece of paper until you reach 100! Or do them all at once!

9. AMRAP in 4 minutes

Add 1 repetition to each movement after each round.
Watch the details here >>

10. AMRAP: ___age in minutes

11. Alphabet workout!

Complete the first 5 letters of your name using the chart here!

12. Most EGGS-CELENT Workout

Grab 20 empty easter eggs. Fill them with the exercises below. Ask mom or dad to hide them around the house or in the yard. For every egg you find, do the exercise before looking for another egg!

Jump Rope 50 times (or hop on 1 foot 15x each leg)
5 Kick up to handstand (or donkey kicks)
3 Perfect Pushups
:20 elbow plank
:20 hand plank
:10 side plank each side
10 squat jumps
10 squats
10 lunge steps
10 lunge hops
“Bunny hop” across the yard (20 hops)
30 mountain climbers
“Frog Jump” across the yard (10 jumps)
20 jumping jacks
5 burpees
20 seal jacks
Run around the house (approx 20-30 seconds)
20 supermans
10 straight leg sit ups
____ YOUR CHOICE!

Recommended Exercise Equipment for Kids at Home

The post At Home Workouts for Kids appeared first on Salus .

Hardie Kressler

Fri, 10 Apr 2020 13:23:00 GMT

Hardie Kressler

Salus

Set Real Expectations

Fri, 03 Apr 2020 12:08:00 GMT

So, you’re motivated to make some changes and you’re willing to do anything you possibly can to achieve these goals. I would love nothing more! But, anytime you start a journey to make a lifestyle change, it can be tough. You can expect some bumps along the way which is why it’s important to set real expectations. For the long run.

Set Real Expectations in the Face of Challenges

Sustainable change is all about learning how to set real expectations in the face of life’s challenges. If there’s one thing you can expect in life, it’s that things will always come up: parties, birthdays, anniversaries, life-altering events, stress, work, travel, sickness…COVID-19. Challenges will always be there whether we like it or not.

Challenges are part of life and unique opportunities for learning more about ourselves.

Research shows that while our behaviors may seem “spur-of-the-moment,” when it comes to over-eating, for example, the groundwork is laid several hours, days, months…years, in advance by our daily rituals, habits, mindset and automatic thinking. Your actions in the face of a challenge are simply the last link in a long chain of decisions.

The goal of today is all about recognizing your actions in the face of a challenge:

According to James P. Leahy, author of Bridging the Expectation Gap: The Key to Happiness, unrealistic expectations create an expectation gap which leads to unhappiness and feelings of failure.

If you’re in this for instant gratification, don’t expect your changes to last. On the other hand, if you’re in this to embrace life-long, healthy habits that you can learn from, you can expect some amazing things to happen now, next month and even more the following year at your annual physical. That’s why if you make a mistake, it’s important to be nice to yourself.

Set Yourself Up For Success with Real Expectations

Expectations have an enormous effect on our outcome, energy, drive.

In fact, multiple studies show that the way we manage our expectations can heavily influence our ability to experience happiness in life, work and even health outcomes.

When life gets crazy and you end up making a mistake, the one thing that you can control is how you RESPOND in that moment. Remember, you are in charge of your own actions, choices and reactions, regardless of any circumstance.

Letting emotions control you is the easy way out. It’s easier to do (or say) things in the heat of the moment… that you may regret down the line.

But, it takes internal strength to pause, breathe, and make a sound decision by staying calm under pressure. And that starts with setting realistic expectations for yourself in the face of a challenge.

Rather than focusing on perfection , anticipate challenges to occur and then pour all of your energy into simply committing to doing your very best every day with the hand you are dealt.

Common Mistakes and Their Fixes

Here are a few common mistakes many people struggle with and their common “fix.”

The Mistake:

You deter from your normal way of eating and indulge in something outside of the norm, feel guilty and then proceed to eat everything in sight.

The Fix:

Remind yourself that slipping up a little is not the same as slipping up a lot. Own up to your choices and move forward.

The Mistake:

Eating portion sizes like a 5 year old during the day and then binging at night.

The Fix:

Of course you feel ravenous. ⁣
Of course you feel hangry.⁣
Of course you feel out of control.⁣

Your body is trying to do everything it can to signal to you that it needs to fuel itself.⁣ Instead, by eating balanced meals full of animal protein, vegetables, fruit, nuts, and seeds throughout the day– you will reap the benefits of feeling satiated, full of energy, sleeping sound & through the night, and saying ‘goodbye’ to feeling ravenous late at night.⁣

The Mistake:

Waiting until 9pm to realize you still have 1,000 mL of water to drink.

The Fix:

Plan. Ahead. Do the math based on how much water you need and spread it out throughout your day. Rubber bands on water bottles, water app, giant jug…whatever set up works best for you, embrace it and just be ok with the fact that you’re going to probably be going to the bathroom a lot more than you were before. Just don’t let it interrupt your sleep by waiting until night to chug a liter.

Set Real World Expectations

For the next few weeks, focus on making deliberate choices that reflect reality.

There is so much outside of our control.

Focus on what you can actually control and let go of the things you can’t. Set real expectations for yourself, expect challenges to be there and use them to grow stronger.

Ask yourself these two questions:

To learn more about making important improvements to your nutrition and exercise program, give us a shout at info@crossfitsalus.com .

The post Set Real Expectations appeared first on Salus .

9 Tips to Boost Your Immune System

Thu, 02 Apr 2020 09:04:00 GMT

Protect Others And Take Care Of You!

Whether it’s a normal flu season or we’re facing the COVID-19 pandemic, our immune system is constantly being exposed to harmful bacteria, new pathogens, and carcinogens from every direction. Protect yourself by learning how to boost your immune system.

A strong immune system is the first defense against colds, the flu , and other virals and bacterial germs. Since prevention is better than a cure, it pays to work on giving the immune system all the help it can get.

Especially this time.

WHAT IS YOUR IMMUNE SYSTEM?

Immune means to be protected. So, a system in the body that helps fight off sickness is called the immune system (protective system).

Our immune system is essential for our survival and is made up of a network of cells, tissues, and organs that work together to protect the body.

The immune system is spread throughout the body and involves many types of cells, organs, proteins, and tissues. When our immune system is working properly, we don’t even notice it. This network of cells, organs, and tissues is always on the lookout for invaders, and when an outside invader is spotted, a complex attack is mounted.Without an immune system, our bodies would be open to attack from bacteria, viruses, parasites, and more. It is our immune system that keeps us healthy as we interact with the world and germs around us.

Kids and aging adults are two main groups of people that need to be even more mindful of boosting their immune system as they are more likely to get sick, but right now it should be a focus for all of us.

One thing is constant for all groups of people, no one likes to get sick and that’s why we got you covered. These 9 tips can help you boost your immune system on a daily level and improve your health.

9 Tips to Boost Your Immune System

1) MAINTAIN A HEALTHY NUTRITION PLAN – CONSISTENTLY

Eating Clean – To maintain a healthy immune system, it needs plenty of micronutrients and essential nutrients to operate effectively.

Therefore, loading up on vitamin and mineral-rich foods is one of the best things you can do for your immune system!

Fruits, vegetables and other plants contain naturally-occurring substances known as phytochemicals and flavonoids. They are what give fruits and vegetables their color and flavor. Phytochemicals are essential to your immune health and protect your body from damage.

But just eating fruits and veggies won’t be enough. You can’t forget about protein because it is a building block for a healthy body and immune system.

You also need to make sure you are simply eating enough to prevent malnutrition. Malnutrition results when the body does not receive enough calories and/or nutrients to promote good health and sustain healthy functioning of your body’s systems.

And let’s face it, many people cut calories or try to “diet” to prevent weight gain because they know they will be less active than normal and they want to look good for summer. While you can certainly keep working to lose weight right now, you just don’t want to drastically reduce calories and food.

2) IMPROVE THE QUALITY OF YOUR SLEEP

Yes, getting more sleep helps… but what really matters is getting good, deep sleep.
By getting into deep REM sleep you allow your body to shut down, de-stress, and produce the proper hormones it needs. If your stress level, cortisol, is elevated for prolonged periods of time, it will suppress your immune function.

A few common and effective ways to improve sleep quality is to avoid the use of electronics like the TV, computer or phone before bed .

Refrain from drinking caffeine and pre-workouts too late into the evening. You can use a supplement like melatonin and magnesium , or other natural ingredients to help your mind and body unwind from the stressful day. Even taking a relaxing shower or bath is another option!

3) AVOID TOBACCO

Pretty straight forward. Smoking undermines basic immune defenses and raises the risk of bronchitis and pneumonia.

Cut out smoking and you will instantly increase your immune health.

4) DRINK LESS ALCOHOL

Excessive consumption of alcohol impairs the immune system and increases your chances of getting sick.

I get it, right now a good drink sounds good… but sitting at home drinking because you’re bored, stressed, (or just because) won’t help your immune system.

Now, I’m not saying you can’t drink at all, or need to cut out all alcohol, but we are saying that the more you drink, the harder it is on your immune system.

5) IMPROVE YOUR GUT HEALTH

Having a healthy gut, with the right balance of healthy bacteria, and a healthy digestive tract is the most crucial aspect to staying healthy.

Therefore, to increase your immune health, as well as detoxify and nourish your body … your gut must be healthy. Getting your gut bacteria healthy is one of the most important things you can do to boost your immune system and stay healthy.

Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Consuming enough vegetables on a daily basis is also extremely important to keep your immune system working at its best. Eating a variety of vegetables gives your body the phytonutrients and antioxidants that help fight off free-radicals, and give your immune system an extra boost!

When your digestive tract is operating effectively with the proper balance of good bacteria, your immune system works at its best, and you will be able to better utilize the vitamins and minerals from your food and supplements.

6) INCREASE YOUR VITAMIN C

Vitamin C deficiencies are a lot more common than you would think. One major reason is that much of the Vitamin C you get from the foods you eat is not absorbed by the body.

Another reason is because Vitamin C is one of the first vitamins to be depleted in drinkers, smokers, athletes partaking in long, strenuous events, and overweight individuals.

The consequences of being low in Vitamin C are known and documented to bring about a host of unfavorable consequences, including a suppressed immune system, and increased vulnerability to infection.

By addressing this nutritional deficiency, you can boost your immune system.

7) BE PHYSICALLY ACTIVE

Activity improves your immune system and your body’s ability to respond to attacks. At a baseline, you want to shoot for at least 30 minutes of activity a day to reap the benefits for your immune health.

This activity can be whatever you enjoy.

Just make sure that you have at least a moderate level of intensity. Slowly dragging along on the treadmill, putting forth little to no effort does work the same way.

8) SOAK UP SUNSHINE

This time of year it can be harder and harder to soak up the beneficial sun rays! Especially if we are going to have to spend more time at home and indoors.

Sunlight is one of the major contributors to the production of Vitamin D in our body.
Vitamin D is essential for healthy functioning of the immune system, as it helps the body to produce antibodies. Low levels of Vitamin D can also be a major reason for respiratory problems, and low energy levels.

Do you ever notice you seem to have less energy in the winter?

Because we are spending more time inside, and when we go outside we have less skin exposed to sunlight due to long sleeves and pants… Vitamin D production will go down.

Therefore, making a conscious effort to get outside and soak up some sunshine for 10-15 minutes a day, and proper supplementation of Vitamin D can help keep your immune system strong!

9) REDUCE STRESS

Control stress before it controls you – Living with high levels of stress can lower your immune system and make yourself sick. Stress of any kind—emotional, physical, or psychological—quickly damages the immune system.

Even negative emotions like worry and anger can lower your immune system. Therefore, one good way to boost your immune system, as well as to improve the general quality of your life, is to eliminate these negative thoughts and emotions.

FINAL ADVICE FOR INCREASING IMMUNE HEALTH

Right now, a lot of people are looking to boost their immune health… strengthen their immune system… and simply stay healthy. I know I am as it’s the responsible thing to do for yourself as well as for everyone else around you.

The good news is that we can work to strengthen your immune system in two ways.

One way to keep your immune system strong and healthy is to avoid behaviors that might weaken your immune system like smoking and excessive amounts of drinking.

The other way is to take daily actions to improve and support a healthy immune system. Actions such as fueling your body with essential nutrients every day, improving sleep quality, staying active, and managing stress better!

References:

Phytochemical – an overview | ScienceDirect Topics

Immune Dysfunction as a Cause and Consequence of … – NCBI

The post 9 Tips to Boost Your Immune System appeared first on Salus .

Hardie Kressler, Athlete of the Month April 2020

Wed, 01 Apr 2020 07:40:00 GMT

Just over a year ago, Hardie came to CrossFit Salus with the motivation to try this new “sport of fitness.” What he didn’t expect is how much it would impact his perseverance and mental fortitude – preparing him not only for the unknown but for the unknowable as well.

This strengthened perseverance has become very clear. This past March, Hardie competed in the CrossFit Games Age Group Online Qualifier among the top teen athletes in the World.

Just weeks after the competition (March 24, 2020), he was in a paralyzing bicycle accident. The accident fractured his neck with compression damage of his spinal cord. Hardie is currently in in residential rehabilitation center in northern NJ and has now completed his second week of rehab, making incredible progress, but he still has a long road to recovery.

However, one thing is clear…

…when Hardie wants something, no one and nothing can stop him from reaching it.

Hardie is such a great inspiration to so many people out there. More than he’ll ever know… Just like him, as long as you give it your best shot, you can go far in your journey.

Make sure to follow his incredible recovery on Instagram: @gohardforhardie

Meet Hardie:

1. When and why did you start CrossFit?

I started shortly after I watched a YouTube video of Rich Froning. He was dominating in one of the events in the CrossFit Games and I thought, “I want to do that!” It looked like so much fun!

2. How did your performance change once you started CrossFit?

For me, it was my mental side that improved the most.

I feel like I gained a lot of confidence in what I was capable of doing. That helped a lot in every CrossFit movement individually.

3. What were some of your most exciting moments/PRs?

Definitely the Clean and Jerk during the Age Group Online Qualifiers!

Also when I hit the 195 pound snatch at a local fundraiser. Funny story – I thought it was 185 but I did the math wrong. It was 195 and I did it! I got under it!

4. Favorite lift or WOD?

Diane for sure.
Favorite lift is the Clean. Love heavy cleans!

5. How did CrossFit impact your life?

Before, I used to feel grumpy at least once a week. But once I started doing CrossFit, it became a big stress reliever for me. Something I looked forward to knowing I was coming to class every day!

6. How would you describe CrossFit to your friends?

It’s strength, endurance, gymnastics and a lot of cardio.

7. What message do you have for individuals who are just starting out with CrossFit or are maybe too afraid to try?

Just give it everything you’ve got. It will give you so much more in return.

Life Changing Accident

8. Hardie, what happened to you last month is heart wrenching… we are all praying for you and can’t wait to visit you as soon as COVID-19 passes. In the meantime, what message do you have for your Salus Squad? How can we help?

Everyone is helping so much. I’ve gotten letters and snacks from everyone. I’m hanging in there just trying to stay positive. In fact, I’m scaring some of the nurses because I’m cracking so many jokes.

9. What keeps you motivated to keep fighting, pushing yourself in therapy?

Just the hope that I’ll be able to walk again!

10. If you could design your own WOD, what would it look like?

It would include cleans, pullups and double unders!

See the #GoHardForHardie WOD here >>

11. If you could be a superhero who would you be and why?

I’d want to be superman. He’s the total package. He’s strong, he can fly. He looks great. And…I don’t know any other guy who can pull off such tight clothes like he can.

12. Favorite quote?

13. Interesting fact not many people know about you.

I went to the Galápagos Islands when I was younger for a family reunion.

The post Hardie Kressler, Athlete of the Month April 2020 appeared first on Salus .

Eric Burke, Athlete of the Month March 2020

Sun, 08 Mar 2020 22:00:00 GMT

Every month we highlight a different Salus athlete. This person has something special. They give their best in every class (and then some), they are hungry to learn and always ready to do the work without complaining. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

We’re honored to have Eric be a part of the community! Enjoy his entertaining interview.

1. When and why did you start CrossFit?

I started in March 2017. I heard a lot about CrossFit and was looking for a change from my normal routine at the gym. In one of my first 6am classes I remember mentioning that I might scale the WOD. Jeff McGoey uttered the words “no you’re not.” The rest was history.

2. How has your performance changed since you started CrossFit?

Cardio and legs weren’t part of my vocabulary prior to joining CrossFit. I quickly realized that was a major disadvantage. I still have a way to go, but I’ve seen significant improvement in those areas.

3. Are there exercises you can do now that you couldn’t do before?

Way too many to count. Muscle ups, snatches, handstand pushups, double unders, etc.

4. How has your body physically changed since you started?

Rome wasn’t built in a day.

I’ve always been a glass half full kind of guy. My mindset will always be positive, but it doesn’t mean life is stress/worry free.

David Goggins (Former Navy Seal) talks a lot about “callusing the mind.” He explains that if you view every difficult situation as an opportunity to “callus your mind”, you will be prepared for difficult moments in life, rather than letting them drain you. CrossFit helps me do just that. I feel 10x better mentally/physically walking out of the box.

6. How do you describe CrossFit to your friends?

CrossFit is the perfect mixture of competition and community.

7. What keeps you motivated to continue? What’s your “why”?

My wife – She’s my “why” for everything.
I need to be prepared for when my daughter brings her first male “friend” over.

8. Favorite lift or WOD?

19.5. The day I felt like I was circling the drain. I’ve never been more exhausted in my life. I hated everything about that workout. That’s what I love about CrossFit – it’s humbling.

Take it one day at a time, learn proper technique, and listen to the coaches. Oh and buy a foam roller.

10. What is your next goal to accomplish?

Becoming a great father.

11. If you could design your own WOD, what would it look like?

Coach lead warm-up:
————————-
With a running clock
00:00-10:00 – 1 full rum bucket at Donovan’s
————————-

“Dad Bod”

For Time:
15-12-9
Muscle ups
Hang Cleans (155/105)

50 DU’s between each round

Spending time with family/friends, going to the beach, and CrossFit.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy – Grilled chicken and grilled zucchini
Splurge – The “Jersey Shore” panini and Fried Ravioli from Taliercios

14. If you could be a superhero who would you be and why?

“Superman so I could beat Hardie [and CJ] in all the WODs without almost killing myself”

15. Favorite motivational quote?

16. Interesting fact not many people know about you.

M&M’s are made in my hometown (Hackettstown, NJ). You’re welcome.

The post Eric Burke, Athlete of the Month March 2020 appeared first on Salus .

Congratulations 2020 RESET Nutrition Challenge Participants!

Fri, 28 Feb 2020 14:34:00 GMT

It’s official! The 2020 RESET 6-week partner Lifestyle and Nutrition Challenge is over!

We are so proud of all the hard work everyone put in, and a huge shout-out to our top 3 teams who averaged the most points.

The gym is only 1 hour of your day… then you have 23 hours every day full of decisions about how to treat your body and your mind. How you fuel your body, how you recover, sleep, de-stress…it all so important to any goal you want to achieve, whether it be weight loss, muscle gain or overall health markers.⠀

Thank you again to our sponsors for the amazing prizes!? Vitargo, Pinot’s Palette, Freshii, Summa Love Surf, YOLKED and Wahoos!

Reach out to Coach Camilla or Coach Angela to find out more about continuing your journey !!

By the way, we simply love these testimonies by our RESET Nutrition Challenge Team Winners!

“6 weeks ago, I felt over my head with this whole eating thing. Many labels later, experimenting with some great (and not so great recipes), and a lot of time in the grocery store, I began to “get it”. As I continued to build on that along with the other pieces (of the challenge), I began to not have the midday crash and my running pace improved.
I’m excited to keep this challenge going in some ways and turn it more into a lifestyle. Thanks Foundation Nutrition Coaching for helping me push myself!” ~Kat

“One thing this challenge really taught me is that healthy HABITS are balanced, long-term, and not absolute. One bad day doesn’t need to turn into one bad week, one bad month, etc. (something I am notoriously guilty of). I loved that each morning was a clean slate. Bring on the next challenge: keeping these habits up without the daily leaderboard motivator!” ~Marion

The post Congratulations 2020 RESET Nutrition Challenge Participants! appeared first on Salus .

Customized Group Nutrition Challenge

Sat, 22 Feb 2020 11:42:00 GMT

Create Your Own Customized Group Nutrition Challenge!

Host a customized group nutrition challenge for your staff or with a group of friends/family! Foundation Nutrition offers a simple and effective way to arm your group with nutrition knowledge, build camaraderie, provide accountability and boost motivation at NO COST to you, as the organizer.

Do you have a group of friends or family who want to fit together?

Your success is dependent on the support team you have surrounding you. Whether you want to get fit for Spring Break or embark on a lifestyle change, there’s no better way than doing it with a group of friends by your side! Rally up your crew and customize your own nutrition challenge for a fun, cost-effective way to stay on track!

Are you looking for a new team building activity for your staff?

Keep employees healthy, motivated and productive with a customized nutrition challenge for your business.

How Does it Work?

Consider a seasonal launch such as:

How much does a customized group nutrition challenge cost?

Since this service is completely customized, the overall cost will depend on a a couple of things such as:

Contact Coach Angela at f oundationnutrition@crossfitsalus.com to find out how the base rate and participant rate for your challenge can be easily wrapped in to the individual’s registration fee, making it no cost to you, as the organizer.

Interested in learning more? Let’s talk!

The post Customized Group Nutrition Challenge appeared first on Salus .

Salus In-House Partner Competition

Thu, 13 Feb 2020 21:36:00 GMT

The cold NJ weather and dark days can make it hard to stay motivated through winter, so we decided to liven things up and bring you our first annual in-house partner competition! Grab a friend (Salus members only) for the in house partner competition that takes place on 3 Saturdays in March.

WHO

WHEN

WHERE

HOW MUCH

WHY

Sign Up NOW!

WOD 1: “The Ringer”

WOD 1 The Ringer (Performance) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 225/155
AMRAP with time remaining
Max Push Press 135/95

Part 2 Partner B
4 minutes
50 Chest to bar Pull ups
AMRAP with time remaining
4 Single leg squats
4 Strict Handstand Push ups

WOD 1 The Ringer (Fitness) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 135/95
AMRAP with time remaining
Max Push Press 95/65

Part 2 Partner B
4 minutes
50 Jumping Chest to bar Pull ups
AMRAP with time remaining
4 Air squats
4 Hand release Push ups

WOD 2: “The Deep End”

WOD 2 The Deep End (Performance) For time:(20 min Cap)

500m Row
28 Thrusters 95/65
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 2 The Deep End (Fitness) For time: (20 min Cap)

500m Row
28 Thrusters 65/45
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 3: “Clean House”

WOD 3 Clean house (Performance)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 135/95
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

WOD 3 Clean house (Fitness)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 95/65
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

The post Salus In-House Partner Competition appeared first on Salus .

Athlete of the Month: Nina Gettings

Mon, 10 Feb 2020 00:30:00 GMT

Our February 2020 Athlete of the Month is Nina Gettings. Nina came in with goals and came out surpassing them. From banded pullups to many body weight pullups, added weight on the barbell and increased confidence, she has improved her overall strength dramatically. Her positive energy is contagious and we’re honored to have her be a part of the community.

We’re excited to share her story.

1. When and why did you start CrossFit?

2. How has your performance changed since you started CrossFit?

I have definitely seen improvement in my technique and have more confidence during lifting weights. Also, when I first started, I was just trying to finish the workout and survive, now I am pushing myself.

3. Are there exercises you can do now that you couldn’t do before?

When I started, I could barely do a pullup with a green band. Now I can do several strict ones! This will come in handy when taking the Candidate Fitness Assessment for West Point.

4. How has your body physically changed since you started?

I have seen a significant improvement in my mobility and overall flexibility, as well as continue to increase in overall strength.

I think CrossFit helps me do better in school, because it has taught me how to keep on going even when I really want to stop and give up.

6. How do you describe CrossFit to your friends?

During the workout it is super intense and challenging, but once you are done, it is the best feeling ever!

7. What keeps you motivated to continue?

I love the feeling you get after class, and being able to see ongoing improvement.

8. Favorite WOD?

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

9. What advice would you give to a newbie just joining CrossFit Salus?

Break down the number of reps in your head. For example, if you need to do 20 wall balls, just make it to 10, and then break the last 10 into sets of 5. Never look at the total amount of reps and slowly chip away.

10. What is your next goal to accomplish?

Get into college!!!

11. If you could design your own WOD, what would it look like?

3 rounds:
Mile run (slow)
25 sit ups
5 pullups (green band if needed)
4 thrusters
25 box jumps

12. Favorite thing to do for fun?

Walking/ going on hikes with my family and friends. I also like fast roller coasters (i.e., Kingda Ka), playing soccer, and tennis.

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy dish: Poke bowl at JJs Delicacies in Red Bank.
Splurge Meal: Mac and cheese and coffee ice cream for dessert.

14. If you could be an animal what would you be and why?

I would be a flying squirrel because they can climb up trees, are fearless and jump from branch to branch.

15. Favorite motivational quote?

“Discipline equals freedom” -Jocko Willink

16. Interesting fact that not many people know about you.

When I was in China I ate a scorpion.

The post Athlete of the Month: Nina Gettings appeared first on Salus .

Are Short High Intensity Workouts Effective? | CrossFit Salus

Wed, 29 Jan 2020 22:23:00 GMT

Are Short High Intensity Workouts Effective?

Are short high intensity workouts effective? Many people assume more is better. But, that’s not always (and often isn’t) the case.

It’s a question that comes up frequently, especially when it comes to CrossFit. “Is that it?” The question of whether short high intensity workouts are effective raises an interesting topic:

The Great Debate: Short High Intensity vs Long Workouts?

A classic example of a short, high intensity is the workout, Fran. Comprised of a simple couplet of thrusters and pull-ups, this workout can push an athlete deep into their anaerobic threshold (where the intensity is high enough to trigger lactic acid).

The other side of the spectrum would be something like a 10K run or a CrossFit Endurance class. Longer duration. Slower pace. Of course, athletes who prioritize longer, aerobic workouts over shorter, anaerobic workouts have different goals. Endurance athletes can improve blood flow, reduce stress, and decrease the risk for heart disease.

But, many studies have shown that short bursts of high-intensity interval training can be more effective than 45 minutes of less strenuous exertion. And, according to CrossFit Founder and CEO Greg Glassman , “Anaerobic activity also benefits cardiovascular function and decreases body fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass.”

These two workouts represent opposite goals when it comes to intensity vs volume. Fran is relatively low volume, but very high intensity. A 10K, however, is higher volume and lower intensity. They also have their own benefits.

More is Not Better. Better is Better.

There seems to be a misconception that increasing time or volume is going to get you better results. Most people assume more is better. If they don’t spend a full hour sweating, they don’t feel like they accomplished anything. But that couldn’t be further from the truth.

Longer workouts aren’t necessarily better.

Better is better.

What we mean by that is putting your FULL effort into your workout. Whether you’re learning how to pace the longer, endurance workouts or you’re getting out of your comfort zone for the short high intensity workouts, give it your all.

Different People. Different Goals.

Of course, all of this depends on what your goals are.

As coaches, it is our job to program an effective (and fun) mix of workouts that expose our members to a wide range of exercises, intensities and volume. Some days you might see a 40 minute workout, some days it might be a four minute workout. Either way, intensity will always come after the athlete has demonstrated solid movement, performed consistently.

Strive for Consistency

No matter what your goal is, consistency is the key to making progress. If you’ve ever looked at a workout that you didn’t like (we all have those days), just remember that “cherry-picking” will only hold you back as you’ll be missing an important piece of the puzzle. Your coach has programmed that workout for a reason.

Make a commitment to do the workout, no matter what it is. Then remind yourself of how awesome you are that you showed up (that’s half the battle).

Relish in every victory (even the little ones) and crush it! You’re awesome!

Do you have questions about the programming at the box? We’d be happy to chat! Contact Coach Gino or Coach Angela at info@crossfitsalus.com

The post Are Short High Intensity Workouts Effective? | CrossFit Salus appeared first on Salus .

Sleeping Tips That (Actually) Work

Tue, 28 Jan 2020 10:16:00 GMT

Most of us know how important sleep is for our health. But do you know how important it really is for our digestion, thinking, performance…even body composition…oh yea, and our sanity? But we get it, even if you read all the sleeping tips in the world, the moment your head hits the pillow, you just can’t seem to fall asleep.

You’re not alone.

Want to Perform Better, Feel Happier, and Lean Out? You guessed it: SLEEP MORE!

Find out why getting your Zzz’s is so important and some quick and easy sleeping tips to help you fall asleep…and stay asleep.

Sleep, Your Most Powerful (and Legal) Performance Enhancer

If your nutrition and training are on point, but you still don’t perform or look the way you want, poor sleep habits may be to blame. You better believe it, sleep is the most powerful recovery aid out there. And it’s legal.

In fact, research even shows that physical and mental impairments caused by one night of bad sleep can dwarf those caused by an equivalent absence of food or exercise. And those who sleep less than 6 hours per night (or, surprisingly, more than 9 hours) gain almost twice as much weight over a 6-year period as those who sleep 7 to 8 hours per night.

Not surprisingly, more than ⅓ of adults get fewer than the amount of sleep they need to keep their risk of health problems in check. So, what’s that magical baseline number?

Sleep and Body Composition

If your goal is to perform better, feel happier and lean out, take a look at your sleep habits.

When you’re more rested, you’ll be more successful if your goal is to stay lean and recover better (so you can perform stronger). On the other hand, poor sleep habits drain our energy (and our mojo) and even screw up the regulation of our hormones.

Plus, if we don’t sleep enough, our bodies will start to look for energy elsewhere, oftentimes resulting in junk food cravings and over eating. It’s no coincidence that we’re hungrier when we’re tired. That’s because those hunger-regulating hormones that tell us to eat more, go up (ghrelin) and the precious ones that tell us when we’ve had enough, go down (leptin).

A lack of sleep also alters the activity of our hypothalamus, resulting in increased cortisol. Higher cortisol levels have been shown to increase appetite in some people, and can even increase fat storage.

There’s no question that a lack of sleep causes havoc in your body.

Research shows that sleep deprivation can create insulin resistance and reduce insulin sensitivity in subcutaneous fat cells, which play a key role in energy metabolism and balance.

In other words, develop good sleep habits to help your body and mind recover. In turn, it will help us in our efforts to stay lean, perform stronger, stay happy, focus longer and stay healthy.

Sleeping Tips that Work

The good news is that research shows that returning to adequate sleep (7+ hours) can quickly reduce any of the above risks.

So how do we go about getting that performance-enhancing, mojo-regenerating, energy-filling shut-eye?

Try one of these quick sleeping tips tonight!

1. Create Your Own Wind Down for Sleep Routine

We need time to transition from the day to the night. This will be how you prepare your body and mind for rest and recovery. Your routine should allow you to put a book-end on the current day, prepare you for the next day, and get you ready for bed.

Create environmental cues to help you wind down and de-stress at night. Check out some examples below.

We know that getting more sleep can be a challenge. We’re asking you to start small, 15-30 more minutes each night can create huge benefits to your health, body composition, and performance.

2. Be Consistent with Your Sleep Schedule

Whenever possible, aim to go to bed and wake up around the same time every day/night. I know that’s tough for those with a strong social-game or those with young kids, but the more consistent you are, the more your body will naturally release those calming hormones before your head hits the pillow making that whole falling-asleep process much easier.

Plus, a schedule helps to stimulate those necessary hormones that help you wake up feeling refreshed and ready to attack the day.

3. Moderate Caffeine and Alcohol Intake

Even though a nightcap may sound relaxing, consuming more than 1-2 drinks at night will interfere with deep, restorative sleep. Same goes for caffeine after 2 p.m.

4. Eat Properly

Eating too large of a meal right before you hit the sack can interfere your ability to fall and stay asleep. Your best bet? Eat a balance of protein, carbs and fats and walk away from your plate feeling satisfied, not stuffed, at dinner. Oh, and steer clear of those heavy late night mindless snacks .

5. Stop Bugging Out

We’ve all been there, your brain is wired and running through all the unchecked to-do’s on your list. The more you think about the fact that you cannot fall asleep, the more you lay there staring at the clock. Instead, grab a paper or create a voice-to-text note to write out whatever’s bugging you out. Dump whatever’s on your mind so you can finally relax.

6. Turn Off Electronics

Your phone, your computer, your TV: turn them off at least 30 minutes before bedtime. The light from a digital device stimulates our brain and interferes with melatonin production making it harder for us to fall asleep and, you guessed it, stay asleep. Plus, the endless scrolling does nothing but stimulate your brain, emotions and energy (the complete opposite of what we want before bed).

7. Set a Bedtime Alarm

Seriously, set yourself an alarm to turn off your devices and start unwinding. Then, set another reminder alarm to head to bed. This will help to snap you out of whatever social channel you’re scrolling through and put the focus back on you, your pillow, and your health.

8. Make the Room Dark and Cool

A dark room will help you to maximize melatonin production and helps to entrench your circadian rhythm so you get sleepy on time. So, close the blinds, unplug the hallway night light and flip your smartphone screen face down. Sleeping in this level of darkness will mean that you wake up more refreshed and rested than you ever have.

Additionally, research shows that most of us sleep better when it’s cool (about 62-67 F). Set the thermostat to automatically drop a few degrees after bedtime.

Bottom Line

It’s time to get real about the health risks of poor sleep.

Give one of the above sleeping tips a try tonight and start working your way to those 7+ hours of sleep. When you do, you’ll find that you can ward off stress easier, keep illnesses away, maximize performance & recovery and keep your mojo alive, too!

Check out our series on sleep for more information:

Want more health and fitness tips? Check out our recent posts:

Do I Need to Count Macros?
Choosing a Jump Rope
Looking for Natural Remedies for Cold and Flu Season?
Importance of Staying Hydrated
Bar Muscle-Up Progressions
Olympic Weightlifting in NJ: Some Basics
Is Sugar Bad?
Mobility for CrossFit: Why You Need to Do It
What to Expect During Your First CrossFit Class

The post Sleeping Tips That (Actually) Work appeared first on Salus .

Sleep 101: Can you repay “sleep debt?”

Sun, 26 Jan 2020 22:51:00 GMT

If sleep were a credit card company, most of us would be in trouble. Regardless of the cause, sleep debt is the accumulated amount of sleep loss from insufficient sleep.

Can you repay “sleep debt?”

Whether it’s due to a new Netflix series you can’t stop binging on or extra hours at the office, sacrificing sleep Monday through Friday is something we all do, more often than we’d like to admit. Lose an hour every night and you’re faced with five hours of sleep debt once the weekend hits.

Think sleeping in late on a Saturday will help?

Think again.

The problem with stocking up on sleep on the weekend is that it’s won’t necessarily erase your debt. Some experts say you can “repay” a sleep debt to some degree, but not in big chunks of time.

If you tend to sleep late on weekends, you may find that it becomes harder to fall asleep come Sunday night. This only starts your work week off on the wrong side of the bed.

The National Sleep Foundation suggests the best way to bounce back from your stockpile of sleep debt is to spread it out. Be persistent and hit the hay a little earlier every night for a week or more but keep your wake time the same. Daytime naps may also help you play catch-up without disrupting your flow.

Read more on “ How to Create a Bedtime Routine. “

What about shift workers?

But, for the 22 million of Americans who work a “nonstandard” schedule — evening or night shifts or rotating days off — it can be especially challenging to get sufficient sleep. The best thing shift workers can do is to start tracking sleep patterns to ensure you’re logging enough hours. Also, aim to optimize their sleep environment (ex: blackout shades and cool temperatures), control the caffeine intake, nap when needed and sleep disrupting reduce blue light from cell phones.

Check out our series on sleep for more information:

The post Sleep 101: Can you repay “sleep debt?” appeared first on Salus .

Nutrition for Performance: 5 Key Rules for Athletes

Fri, 24 Jan 2020 16:43:00 GMT

Do you know what it means to eat healthy? You’ve probably heard a few things here and there about “what to avoid” and “what to include” in your diet to improve the way your body looks and feels. But what about nutrition for performance?

5 Key Tips: Nutrition for Performance

No doubt you’ve heard these nutrition tips before. And maybe you’ve discounted them because the celebrity tips sound more “fun.” While it can be tempting to turn to a fun “quick fix” to get the results you want, if you want lasting change, your food choices matter.

And they take consistency, dedication.

Nutrition for Performance

Nutrition is the foundation of every healthy lifestyle. Even if you’re busting your butt at the box but not paying much attention to the type of food going on your plate, you won’t see optimal performance results.

The general, we recommend whole foods including: fresh fruits and vegetables, healthy fats and lean proteins.

Avoiding processed foods and high-glycemic carbohydrates is also key.

Does Body Fat Impact Performance?

Alright, brace yourself. No doubt you’ve heard some backlash over comments made on social media about placing a goal number on body fat percentage for athletes. No doubt, this causes uproar in the community, leaving many criticizing these comments.

No one is immune to the influence of social media. The key it to recognize how these recommendations directly relate to you and your goals.

One thing to consider: Nutrition is the foundation of performance, it’s the building blocks for everything we do. And yet, you’d be surprised how many athletes either try to out-train a bad diet or just don’t know how much nutrition matters. If you want to be competitive at the highest levels of your sport, you have to eat right.

Nutrition is the foundation of performance.
You can’t out train a bad diet.

But, in regards to body fat levels and performance….it depends.

Placing a generic number on body composition without knowing the individual’s lifestyle and needs, fitness goals, where they are in their training cycle, their experience, health history, etc, will not apply to most of the people reading this post.

This is where customized nutrition coaching comes into play.

Salus Nutrition Coaching: Sports Nutrition for Performance

If you’re ready to maximize performance through nutrition, don’t turn to the latest celebrity trends or Instagram post suggestions, create habits that last forever.

As your Salus Nutrition Coach, we understand the importance of eating a clean and balanced diet… and we are passionate to share that knowledge.

Whether your goal is to eat for performance, increase energy, gain muscle or lean up, we can help.

In your 3-month Nutritional Coaching program, you will:

We will work with you to reach your goals and form new habits that last a LIFETIME! This is about real LONG TERM results. No cookie cutter programs or quick fixes here.

Let’s chat. Contact info@salusnj.com to learn more

————–

Check out some of our most popular Salus Nutrition posts:

The post Nutrition for Performance: 5 Key Rules for Athletes appeared first on Salus .

Healthy Snacks for Kids (and Adults). We Call them “Mini-Meals”

Mon, 20 Jan 2020 13:04:00 GMT

It seems all I hear from my twins is, “Can I have a snack?” If you’re like me, it’s good to have healthy grab-and-go foods on hand that both kids and adults like to eat.

Hangry Bring Out The Crazies in Your Kids?

Does hunger ever bring out the crazies in your kids? I’m sure we all just agree that it’s not just in kids… I get hangry if I don’t eat, too!

Hangry – have you ever heard of it? You know, that special level of uncontrollable emotion that is literally brought on by something as minor as our kids chewing with their mouths open.

Read: Hangry? We’ve All Been There >>

Time Your Meals and Mini-Meals Right

Remember to eat a meal/mini-meal in 1-2 hours before training/competition and then again 1-2 hours after training/competition. For training that lasts longer than an hour, it’s a good idea to sneak in some carbs (apple gogo squeeze are perfect to-go option or some coconut water will do the trick) to keep energy high.

Read: What to Eat Before and After a Workout >>

30 Healthy Snacks for Kids (and Adults). We Call them Mini-Meals

Let’s dig in!

Have more go-to healthy mini-meals for kids? Please share! I’d love to hear from you.

The post Healthy Snacks for Kids (and Adults). We Call them “Mini-Meals” appeared first on Salus .

3 Super Simple Tips for Eating Clean

Mon, 13 Jan 2020 22:56:00 GMT

Eating clean – especially if you’re involved in a nutrition challenge – can be tough initially.

So here are three of my favorite meal prep tips & tricks to help you stay on track (and out of the candy bowl).

3 Super Simple Tips for Eating Clean

The last thing you want is to leave eating clean to chance. Because chance equals unplanned snacks. And donuts. And maple syrup. And non-compliant dressing.

Eating Clean Tip 1: Prepare

If you find yourself doing meals on the fly more often than not, take some time to create a menu for the upcoming week. Even if it’s just some ideas, you’ll be more likely to stick to eating clean meals if you make that your goal and map out a plan in writing.

Meal prep is huge when it comes to succeeding with clean eating. Designate a day or two each week when you shop, chop and cook batches of food you can make multiple meals out of all week long.

And, PS: whenever you go to a restaurant, don’t be afraid to be “that person.” Ask your server about ingredients in a dish before you order. Or better yet, take the time to scope out the menu ahead of time and even call in advance with questions.

If you find a dish that sounds delish but there’s a non-compliant ingredient, just ask your server for options to help you stay on track.

Make sure you have ways to store your food. I love my glass storage containers. And since Pyrex is a super-durable glass, it’s the perfect storage for all of those slow-cooked meals you just made.

Plus, since it seals up tight, you don’t have to worry about dangerous plastic leaching into your food. (Read: Endocrine Disruptors: What Are They? How Do I Avoid Them? )

Bonus, you can microwave it, wash it in the dishwasher and even put it in the oven.

Eating Clean Tip 2: Read Labels

If you only take one tip with you today, it’s to start reading labels. I get it, it’s overwhelming when food marketers use buzz words, like “all-natural” “free-range” and “functional” that are misleading and aren’t regulated. For now, just focus on the ingredients list. Is the list a mile long?

When looking at the ingredient list, consider each ingredient individually. Is it something you would buy separately to cook with in your own kitchen? Are you unable to pronounce the words on the list? And look for hidden words for sugar.

A good rule of thumb when it comes to assessing ingredients on a food label? Look for minimal ingredients that you recognize as real, whole food.

In the end, remember that a clean diet should be more about eating the rainbow and be mostly comprised of fresh (and frozen) foods. In other words, you won’t have too many labels to read!

Eating Clean Tip 3: Slow Cooker (Set it and Forget it)

My favorite meal prep tool is the slow cooker, especially in fall and winter. The Instapot is amazing, too.

Prep your ingredients the night before, refrigerate, then just toss your ingredients in the Crock-Pot in the morning. Set your slow cook timer for eight-hours and by the time you get home from work, dinner is served.

If you want to add some ease to your healthy lifestyle, consider this simple Butternut Squash Soup recipe in the Crock Pot (or Instapot).

Here are a few more easy recipes to try:

More Salus Nutrition Blogs

The post 3 Super Simple Tips for Eating Clean appeared first on Salus .

Importance of Staying Hydrated

Mon, 13 Jan 2020 01:29:00 GMT

We need water to stay alive. Yet, we lose it all the time through sweating, respiration and excretion. Staying hydrated is important for many reasons; it lubricates joints, can help delay the onset of fatigue, regulates body temperature and brings nutrients to cells to name just a few.

Adequate hydration before exercise ensures optimal physiological and performance responses. Unfortunately, many individuals workout in an already dehydrated state, which can put them at a disadvantage for performance and recovery.

How Much Water Do I Need?

Most adults need about three liters of water every day. But, as always, many factors should be taken into consideration:

For example: when individuals workout and work in warm environments, their water needs can be considerably larger than those for sedentary individuals and may increase up to 10 liters/day.

Estimate your fluid needs by using this calculation:

As with your nutrition needs, water needs will vary depending on the above as well as how long and how intense your workouts are. Be sure to consider the amount of time you spend exercising. You will need additional fluid around the time of exercise and more if it’s hot out.

For Kids/Teens

Why is hydration important for kids and teens? Hydration is the key to feeling energized. Even if you feel as if you drink a lot of water, drinking water when you are at school all day and then practice in the evening can be a challenge. Creating a hydration schedule can help get you in the habit of drinking at regular times throughout the day.

Use this as your starting guide:

• Girls and Boys 4 to 8 years = 7 cups
• Boys 9–13 years old= 10 cups
• Girls 9–13 years old= 9 cups
• Boys 14–18 years old= 14 cups
• Girls 14–18 years old= 10 cups

8 gulps is roughly equal to 1 cup of fluid. If you stop and take 8 at least 4 times throughout the day, you consume 4 cups of water without even realizing it.

1 gulp = ~1 ounce of fluid! 8 gulps = ~ 1 cup.

Body Water

Water makes up about 55-60% of our bodies.

Over half of you is water.

Bone (22%), body fat tissue (25%), muscle and brain tissue (75%), blood (83%), eyes (95%), etc.

For example, if you are a 130 pound female, your cells are soaking in about 72 lbs of water on most days. If you’re on your menstrual cycle, it will be more. Our body composition and hormones all play a role in how much water we carry around.

This is one of the reasons that the bathroom scale doesn’t always tell the whole story. Weight fluctuation from fluid balance can affect the number on the scale more than you might realize.

Benefits of Water

Water is critical for most of our body’s functions.

Electrolytes

Electrolytes (minerals such as sodium, potassium, calcium, and magnesium) are often lost in urine and sweat.

If sweating lightly, water is an acceptable fluid replacement beverage, but many individuals lose a large amount of sweat during training and that loss can be accompanied by a large electrolyte loss. While plain water is a good thirst quencher, it’s not effective to rehydrate in this case. Only when water is combined with foods/liquids that contain sodium, chloride and other minerals will sufficient water be retained to promote rehydration.

Hydration from Food

Depending on our diet, we can get water from the food we eat.
Foods like raw fruits and veggies are mostly water, high-fat foods, like nuts and butter, have very little water.

Even coffee and tea, pre/post workout supplements can help with hydration.

Yes, caffeine acts as an diuretic, as it increases urination. But it doesn’t increase the ratio of excreted fluids to fluids taken in, if you are accustomed to it. The body adapts (as always).
But, if you are drinking excessive amounts of caffeine, its diuretic effect will drain your body. Generally though, the typical 1-2 cups will have a minor effects.

The more dehydrated your body is, the more concentrated your urine becomes which makes it a darker the color. That being said, make sure you’re peeing light yellow to pale or clear pee…that reflects a good balance. #peecolormatters

Our body helps us regulate hydration needs through thirst so we take in more water when we need it, but it’s not a perfect system. There’s a “lag time” from when we lose fluid and feeling thirsty. We typically don’t notice the sensation of thirst until we’ve lost about 1-2% of our body water.

And unfortunately, even a slight dehydration can lead to decreased focus, performance and concentration.

Importance of Hydration

We lose water when we sweat, if we don’t drink enough before, during and after, losing even small amounts of water can directly affect our performance at the box and energy levels throughout the day.

The following occurs as fluid loss affects bodyweight:

How can you make sure that you’re getting enough water each day?

El Em En Oh…Check your pee:

What color is your pee when you wake up and throughout the day? Generally speaking, a pale yellow color means that you’re well hydrated. A dark yellow color or infrequent urination suggests dehydration.

Let’s talk about poop, baby.

Listen, I know it’s uncomfortable to talk about, but it’s a natural and necessary part of being human. If you’re dehydrated, you also risk being constipated. If your bowel movements resemble hard, dry pellets, chances are likely that you haven’t had enough water (or enough fiber…or exercise).

Trick to Stay Hydrated

One of my tricks, as I’ve mentioned, is to fill 26 ounces of water and put it by my bathroom sink before I go to sleep. The next morning, I drink the entire bottle right away.

Let me tell you: it’s like a wake-up call to the digestive track.

Learn More About Staying Hydrated

If you could do one super simple thing that could help you lose weight, improve your skin and feel more energetic during the day and during your workouts, you’d do it, right? Ready for the secret?

All you need to do is: Drink one glass of water before each meal and sit back to reap these benefits.

You’ve got questions about staying hydrated, counting macros, nutrient timing or simply eating right to boost energy? We’ve got your answers.

Set up a free 15-minute consultation to discuss your individualized nutrition plan today.

The post Importance of Staying Hydrated appeared first on Salus .

Nutrition Challenge Food List

Mon, 06 Jan 2020 12:28:00 GMT

Here’s What You Need to Know

If you feel like your diet could use a reset, you’ve come to the right place. For most of us, our balance gets thrown out of whack, right around the holidays. If you’re craving some structure back in your life, check out our nutrition challenge food list as a guide to help you get back on track.

It’s time to fuel up on the right stuff and ditch added sugars and ingredients you can’t pronounce.

Why Real Food?

At Salus Nutrition, we believe that all foods can fit into a healthy diet. But, every once and awhile, we all need a little healthy-eating reset. So, we encourage you to put your focus on whole foods and cut waaaay back on processed junk. Over this time, we bet you’ll start eating healthier (because you want to, not because you have to), feeling better, sleeping better and managing stress better.

I believe no other change will impact your life as profoundly as changing your mindset when it comes to what you eat.

Unlike super-restrictive diets or detox promises, our challenge doesn’t cut out certain healthy foods like oatmeal, potatoes and even alcohol in moderation. Our challenge means embracing whole, natural foods like vegetables, fruits, sustainable meats, healthy fats, and even health alternatives like brown rice pasta. You’ll learn to read labels and decipher the ingredients list as you cut out refined grains, added sugars, additives, unhealthy fats, preservatives, etc.

Are you ready for a reset?

Find out which foods are allowed and which foods to avoid.
We can’t wait for you to RESET with us on this journey!

Get the Printable Food List Here >>

What Foods Are Allowed? And Why?

Carbs

In case you haven’t heard this before:

Fruits and Veggies

Some people tend to shy away from fruit because they’re higher in sugar than other foods. With the craze of Keto , it can be confusing. This is applicable in some instances, however, since the sugar from fruit is all natural and combined with fiber, vitamins and minerals, it’s a great idea to include about 2 cups of fruit in your diet daily.

When it comes to veggies, the more the merrier! Did you realize that close to 90% of Americans don’t get the recommended 2 ½-3 cups of veggies a day? Besides, they’re jam-packed with micronutrients, making them a solid carbohydrate choice!

Tip: Stick to the perimeter of the grocery store where you’ll find fresh fruits, veggies and meats and you’ll naturally skip over the processed junk anyway.

When it comes to whole grains. No need to shy away. Oats, brown rice, quinoa, amaranth and buckwheat are whole grains that have been minimally processed to get to your plate. Choose these options first. But sprouted grain bread and brown rice pasta (with simple ingredients and no added sugar) are also allowed on the challenge. Hey, sometimes you just need a piece of avocado toast or a bowl of pasta mixed in with your zoodles and we think that’s OK!

DIY: By replacing the refined grains (white breads, couscous, pastas, etc) with whole grains, you’ll also boost your fiber and as a bonus get more inflammation-fighting phytonutrients, too!

Find out more about the importance of carbs, especially pre-workout >>

and…

What to Eat Before and After a Workout >>

Get the Printable Food List Here >>

Protein

Protein is essential for building muscle and helps to keep your skin and hair healthy. It also helps to keep you feeling full. Opt for grass-fed, pastured, organic and wild sources of skinless protein such as beef, pork, chicken, turkey and seafood. Vegetarian proteins like eggs, organic yogurt, beans and nuts fit as well.

If you suspect that you have a dairy intolerance, we suggest that you omit dairy for the challenge completely. But, if you know that your gut does just fine with dairy, opt for organic cheese, yogurt and milk, grass-fed butter, etc.

Omit protein bars and powders that have added sugar (and other questionable ingredients). Look for clean alternatives like RX bar, Lara bar, EPIC bar, and Jones bar.

Fats

If you’re a child of the 80’s you probably have a hard time friending fat. So, in case you haven’t heard this before:

Fat not only helps you feel full and adds flavor to food, it helps your body to absorb fat-soluble nutrients. Unlike water soluble vitamins (B & C) Fat-soluble vitamins (A,D,E & K) mean that they can only be dissolved and absorbed by the body in the presence of fat.

The keys to remember about fat? Choose healthy fat options like avocado, olive oil, coconut oil, nuts, olives, salmon, etc. And choose the right amount. Moderation is important because fat is more energy dense than proteins and carbs.

Avoid partially hydrogenated oils (which are trans fats), and industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils. Trans fats are literally man-made fats to keep products “fresh” for months on end. Margarine and vegetable shortening contain trans fats, both are ingredients used in a ton of fast foods and processed foods (like chips, cakes, crackers, cookies).

Get the Printable Food List Here >>

15 Healthy Packaged Foods Swaps

Yes, we want to eat as many whole, fresh foods as possible. But not all packaged foods are off limits. Sometimes, it’s just opening up a bag of plain oatmeal or a grab-n-go option like an Lara bar (that only has three ingredients). Other packaged food swap ideas:

But, if you turn over a package and can’t pronounce anything on the ingredients list, put it back. This is exactly why it’s so important to read labels diligently on all packages.

Get the Printable Food List Here >>

What About Sugar and Other Foods?

Sorry…not sorry. No more added sugars . Yes, you can last a few weeks without it. Plus, you’ll have the chance to reset your taste buds and realize that you don’t need it anyway. Besides, too much added sugar is bad for you anyway (duh).

The only source of sweetener should come from whole foods: fruit, stevia, monkfruit or coconut sugar. Honey & real maple syrup is also allowed in moderation (no more than 1tbsp twice a week).

Table sugar, high fructose corn syrup and all other artificial sweeteners are not compliant. READ LABELS!

Ask Yourself These 3 Questions First

Before you buy any food that comes in a package, ask yourself:

With answers to these questions, it’s easier to find healthy swaps.

Realize that our food list is not exhaustive. We can’t possibly fit all the foods you can eat on paper. If you look at the food list, you’ll realize that much more is allowed than is not allowed. I’m sure more foods will come into question. Don’t hesitate to ask us in person or on the Facebook page for clarification.

Levels

We recognize that everyone starts from a different place, which is why we implement different levels so everyone can participate and feels accomplished.

Every day, you will have the opportunity to make small steps in the right direction by making just one positive change (1 point).

Push yourself a little further by sticking to the food list for at least two meals and two snacks (2 points).

Or go all out and stick to the food list for all meals and snacks (3 points).

Ready to make a change and reset your habits?

Perhaps the most important thing to remember is that the Salus Nutrition Challenge is not about “winning” by being at the top of the leaderboard. It’s about doing the hardest thing possible…taking small and achievable steps into a new healthy lifestyle. By doing this, you’ll be building on each new success, bringing yourself closer to the ultimate goal.

HELPFUL CHALLENGE LINKS

Contact me at angela@salusnj.com with any questions!

MORE GREAT RESOURCES

The post Nutrition Challenge Food List appeared first on Salus .

Looking for a New Gym?

Sat, 04 Jan 2020 20:01:00 GMT

Looking for a new gym in Monmouth County, NJ? CrossFit Salus is a local gym featuring world-class coaches and an amazing community. We welcome individuals of all ages, levels, and backgrounds.

Our goal? Help people get as fit as possible and have fun doing it.

Find a New Gym That Helps You Get Fit & Have Fun

We’ll Get You Fit

There’s more than one way to getting fit. As a CrossFit affiliate, we offer group CrossFit classes for adults, teens and kids. But we also offer private coaching for the ultimate accountability. Additionally, you’ll also find TripleX Weightlifting Club, endurance classes and Foundation Nutrition Coaching located at CrossFit Salus.

-Group CrossFit Classes- This is the core experience for most of our members. Individuals who join CrossFit Salus thrive on the energy, support and camaraderie of the group. We keep our class sizes small enough to offer a lot of individual coaching attention, so you get the best of both worlds. Come see for yourself why our CrossFit Salus classes are all the buzz!

-Private Coaching- At CrossFit Salus, we understand that some people thrive outside of the group environment – or with a combination of private coaching and group classes. We know that finding the right trainer can be life-changing which is why we’ll work with you to find the right coach who suits your individual goals and scheduling needs.

-Teens and Kids Fitness- Teens, tweens and kids, we’ve got you covered too! At CrossFit Salus, our youth fitness experience is built in a safe, supportive environment. Coach-to-athlete ratios are always optimized for the best instruction and attention. While our youth fitness program is great for developing skills applicable to improve sports performance, those who are not on a formal sports team are also welcome. In fact, many even consider CrossFit their sport of choice.

Join a Fun, Strong Community

We get it, when it comes to finding a new gym, your options can seem overwhelming. Walk into any globo gym and you’ll probably see people with earbuds, wandering from machine to machine. That’s what makes us different from the rest: the community. No other gym provides the level of community and accountability than we do. Together.

Research shows that connection to a community is one of the most important factors to achieve long-term health and longevity.

Our community is strong. But we’re not just talking about biceps. We’re more than muscles here. The camaraderie of our supportive community is second to none. Whether you’re new to fitness or you’re an experienced CrossFitter, you’ll fit right in.

If you’d like to learn more about how to get started, contact us today. We’ve got your back!

The post Looking for a New Gym? appeared first on Salus .

Sleep 101: How do cell phones mess with sleep?

Fri, 03 Jan 2020 02:16:00 GMT

Unless you’ve been asleep the past few years, you’ve probably heard the advice to turn off electronic devices before bedtime. But why? How does the blue light from cell phones actually mess with your sleep?

How do cell phones mess with sleep?

Snuggling up to your cell phone in bed has been shown to negatively impact sleep. Mostly, this is due to the mental stimulation they lead to. From constantly scrolling through social media or endless emails, these activities at right before bed increase alertness and makes it difficult to relax and fall asleep.

According to a study, published in Cell Reports, for example, researchers determined how “certain cells in the eye process ambient light and reset our internal clocks, the daily cycles of physiological processes known as the circadian rhythm. When these cells are exposed to artificial light late into the night, our internal clocks can get confused, resulting in a host of health issues.”

Simply put: lights on signals wakefulness; lights off signals sleep.

Cell phones and other electronic devices like TVs and computers disrupt sleep by delaying the release of melatonin, which is the signal to start the sleep process (signaled and regulated by darkness.) The bright lights from these devices actually trick the brain into thinking that it’s still daytime.

Consider leaving your cell phone in a separate room to allow your mind and body to recharge, too. If you must be on your phone, turn on the ‘night mode’ to dim the screen and ease the light on your eyes.

Check out our series on sleep for more information:

The post Sleep 101: How do cell phones mess with sleep? appeared first on Salus .

Athlete of the Month: Cherie Crocker on Being a Strong Mom for Her Family

Wed, 01 Jan 2020 12:31:00 GMT

If you ask anyone at CrossFit Salus how they would describe our community, many of them would call this a family. We’re a pretty tight knot group of people, not only sharing physical struggles (hello burpees) and triumphs (how about that first pullup feeling?!), but supporting each other through emotional experiences, too. As coaches, we get to see the beauty of this community in an even bigger way – in the way our members impact their kids and their families outside the four walls of our box. And, as a strong mom, Cherie Crocker does just that.

Cherie has not only displayed that she is a strong mom with muscles, but that her strength extends beyond her newly shaped biceps (that helped her get her first pull up this year). Her influence radiates through to her family and has inspired them to make healthy changes, too. She even motivated her sister and daughter to participate in the recent Foundation Nutrition challenge!

This is why we’re excited to announce strong mom, Cherie as our January 2020 Athlete of the Month .

1. When and why did you start CrossFit?

I was bored with my gym and workouts and mentioned to my husband I was intrigued by CrossFit…well he surprised me with a gift certificate for Christmas…

2. How has your performance changed since you started CrossFit?

Well I’m not physically shaking and petrified of the workouts as I pull into the parking lot anymore! Overall I’m not scared to try new things as I was initially but more excited to see what I can do.

3. Are there exercises you can do now that you couldn’t do before?

Yes!! I can do pull-ups, toes to bar, and double-unders!

Although I don’t lift the heaviest, I lift heavier for many exercises than I ever could imagine.

4. How has your body physically changed since you started?

I’m definitely leaner, my arms are more defined, and my stomach is flatter.

5. OK, strong mom, how has CrossFit changed you in other ways?

6. How do you describe CrossFit to your friends?

Haha I always start out saying “I don’t mean to sound corny but,” and then describe it as

I also describe the workouts as a combo of weight lifting and gymnastics.

7. What keeps you motivated to continue?

For the most part, my children are my why. I want to be a strong mamma physically and mentally.

I especially want my daughter to see how fierce woman are?I also know at this point in my life that if I don’t take care of myself, I’m not going to be a good mom or wife. My husband certainly doesn’t complain either lol

8. Favorite lift or WOD?

I don’t know them by name but I love any combination of gymnastics type stuff, like handstand push-ups, pull-ups, and a (short) run in an AMRAP

9. What advice would you give to a newbie just joining CrossFit Salus?

Try to focus on yourself, never doubt that you can accomplish something and don’t be scared to try something new (such real life lessons wow)!

10. If you could design your own WOD, what would it look like?

Something like:
AMRAP in 15 minutes-200 m run, 5 pull-ups, 10 toes to bar, 20 box jumps

11. Favorite thing to do for fun?

CrossFit isn’t it obvious?! Haha…

I also love the beach, going on vacation with my family, shopping, going to the park and getting pedicures

12. Favorite healthy dish….and favorite “splurge” meal?

I love mixing veggies with some kind of protein and brown rice or quinoa. Pizza or a turkey sub on really good Italian bread are splurges

13. If you could be a superhero, who would you be and why?

Wonder Woman…obvious physical reasons- she’s super sexy, strong, and can get anyone to do practically anything!

14. Favorite quote?

Not really a quote but I believe in karma, especially good karma (I try to instill this in my children).

I also believe you should never burn bridges because everyone is connected in some way and you never know when your paths will cross.

16. Interesting fact not many people know about you.

Not sure if these are interesting but I’m super stubborn, have a weird obsession with my teeth and my favorite thing in the world is getting a pedicure.

Every month we spotlight a different athlete at Salus who stands out and shows just how awesome they are.

What is it that makes up the Athlete of the Month?

It may not be the person that finishes the fastest, RX’s every workout, or rings the PR bell every time they walk in the box. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, displays grit, and then gives a little more by supporting others in their journey to reach their goals, too. And they extend their motivation beyond the box.

They are hungry to learn and always ready to do the work. This athlete embodies what we believe the CrossFit Salus Community should be about.

The post Athlete of the Month: Cherie Crocker on Being a Strong Mom for Her Family appeared first on Salus .

Girls meet the Heroes WODs

Tue, 31 Dec 2019 10:00:00 GMT

CrossFit Salus – CrossFit

View Public Whiteboard

Reminders!

Happy New Years Eve! Today you choose to do what you can handle in the 2 hour window.

We have stations for the specific workouts that are limited based on equipment and space.

4 at a time for Elizabeth meets JT

3 at a time for Lynne meets DT

8 at a time for Annie meets Morrison

——————————————————

Coach lead warm up: (No Measure)

——————–
Warm up with a running clock:

00:00 – 10 Walk out push ups

01:00 – 15 Straight leg sit up

02:00 – 30 Jumping lunges

03:00 – 40 Jumping jacks

04:00 – 50 Mountain climbers

—————————————

Elizabeth meets JT (Performance) (Time)

For time:

21 – 15 – 9

Handstand Push ups

Ring Dips

Push ups

Cleans 135/95

To learn more about JT click here

https://www.crossfit.com/workout/2005/07/06#/comments
——————————————————————

Lynne meets DT (Performance) (AMRAP – Reps)

5 Rounds, for reps:

Max Pull

Max Bench Press (BW)

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#

To learn more about DT click here https://www.crossfit.com/workout/2009/04/14#/comments
————————————–

Annie meets Morrison (Time)

For time:

50-40-30-20-10

Double unders

Sit ups

Wall-Ball Shots, 20/14#

Box Jumps, 24/20″

Kettlebell Swings, 53/35#

To learn more about Morrison click here

https://www.crossfit.com/workout/2011/07/04#/comments

The post Girls meet the Heroes WODs appeared first on Salus .

“RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge

Fri, 27 Dec 2019 20:18:00 GMT

What is the 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020?

RESET your habits this New Year and get your goals back on track with the whole family (or a group of friends)!

Huge changes can be made in a small amount of time. So, go ahead…partner up with your family, workout buddies, long-distance friends, neighbor… and let’s do this!

Our mission is to help you scale things back. Get back to the basics of what it takes to “be healthy” together as a family.

While the specifics will look different for everyone, we will all follow the same theme (kids included):

Pretty simple, right?

We understand. If you’re not sure what, how much or when to eat, not sure what’s considered healthy or how to cook a balanced meal, it’s easy to get overwhelmed and not even start.

ENTER: The 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020

During the entire challenge, you and your family will be committing to each other that you will finally achieve your goals this year and hold each other accountable along the way.

Using nutrition as our foundation, we will also focus on sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your energy, mood, performance, recovery, body composition and more!

“RESET” is so much more than a short-term fix.

The simplicity with these goals will set you on the right path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with your family or a group of friends and RESET for the New Year!

Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week RESET Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too! This challenge is designed for kids and teens to participate with their parents.

You do not have to be a member at CrossFit Salus to join this challenge.

When? January 13-February 23

The 6-week nutrition and lifestyle challenge begins Monday, Jan. 13 and runs through Sunday, Feb. 23.

Weigh-ins begin Wednesday, Jan. 8 and end Sunday, Jan 12, 2020.

Cost

The cost of the 6-week challenge is $48 per person. (That’s only $8/week!)

*Group captain must contact foundationnutrition@crossfitsalus.com with the list of names on your team to qualify for the the discount code.

Sign me up >>

*Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela or Coach Camilla for 6 weeks of individual nutrition coaching at the same time as the challenge.

Individual coaching includes:

Get the 6-week challenge PLUS individual coaching for only $148 (save over 50%)

This incredible value is available only though the challenge.

Sign me up >>

Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6 weeks by adding a new habit every week.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

Note:

Tiebreaker :

If there is a tie at the end of the challenge, we will refer to nutrition categories for our tiebreaker. Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories to ensure that only one team is victorious!

Next Steps:

REGISTER NOW

Sign me up >>

So if you’re ready to dedicate six short weeks to your health and your longevity, join us for the RESET Friends & Family Foundation Nutrition & Lifestyle Challenge 2020! We’re so excited to share this program again and to help you create your best self!!

Join the conversation on our Private Facebook Challenge Page

The post “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge appeared first on Salus .

NAUGHTY or NICE Toy Drive

Sun, 01 Dec 2019 12:57:00 GMT

Looking to spread a little extra holiday cheer this year? “Give a Gift. Get a Lift” by participating in Naughty or Nice on Saturday, December 14. Benefiting local Middletown, NJ children in need, this toy drive is a great way to have some holiday fun and participate in a service event.

Register now >>

How to Participate in the Toy Drive

About Faith RXD Naughty or Nice Toy Drive

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift.

Each year we collect gifts for children by partnering with local toy drive organizations.

Register now >>

The Workout

Naughty: 15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Nice (scaled): 15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

ELF (Kids 14 and under): 4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

Register now >>

The post NAUGHTY or NICE Toy Drive appeared first on Salus .

Athlete of the Month: Benny Gonzalez “Consistency is Key”

Sun, 01 Dec 2019 00:01:00 GMT

Back in June 2017, Benny walked through our doors feeling intimated and unsure if CrossFit was the right fit. But she got hooked…and FIT along the way! Eventually her fear turned into excitement and when she started coming consistently, her results shined!

Last year, she participated in her first CrossFit Open as a master’s athlete and finished 2050th place in her age group. This year she crushed every WOD as RX and bumped her final score to 738th place! She’s proof that consistency is key!

Benny always has a smile on her face and is there to cheer other’s on with a WOOT WOOT!

Please meet Miss December: Benny Gonzalez!

1. When and why did you start CrossFit?

I started 2 1/2 years ago. I read an article written on CrossFit and was very curious about it. I wanted to challenge my body more.

CrossFit is not just one routine over and over, it is cardio, lifting, gymnastics, stretching and more which piqued my interest.

2. How has your performance changed since you started CrossFit consistently?

I had never held a barbell before in my life, never done a hand stand, could hardly jump rope, or anything else that is usually done in a class.

3. Are there exercises you can do now that you couldn’t do before?

Just about all of them, kipping pull ups, all lifting, double unders (12 is my max and I’m thrilled), rowing, assault bike, handstands, toes to bar shall I go on? I have more, but I’ll stop here. If I can just master the snatch lift…

4. How has your body physically changed since you started?

I have always had love (hate) handles, I still have them but they are much less noticeable. I can wear my shirts tucked in now.

I thought that the changes in my body would only go down hill from 50 on but I can honestly say that while my body is not swim wear condition yet – I have never felt better about it.

5. How has CrossFit changed you in other ways?

I like anything that helps with my memory and focus. There are so many little things one must remember for the proper technique but no matter how many times our wonderful CrossFit coaches explain it to me, I forget.

Also, I have always had bad posture, I find that I am sitting a little more erect.

6. How do you describe CrossFit to your friends?

One is never thrown into a WOD without guidance. I started with an empty 15 lb barbell (heavy for me at the time).

Every step you take is one step closer to your goal however big or small those goals are.

7. What keeps you motivated to continue?

I am a mother of 2 boys, a wife, a sister, a daughter, an aunt, friend and a lover of life. I try to stay healthy for them. I know without a doubt that if it weren’t for this particular group of coaches and fellow CrossFit Salus peeps, I would have quit.

8. Favorite lift or WOD?

I like dead lifts the best but I am hoping to make all of them my favorite (do you hear that snatches and thrusters? – I’m coming for you!).

The weight lifting class is also a great tool for me to hone those lifting techniques.

9. What advice would you give to a newbie just joining CrossFit Salus?

So easy to answer because I remember vividly walking into my first class and thinking, “what am I doing here?” It was intimidating for sure but if you stick with it, it does get easier.

Learn at your pace and eventually, your fear turns into excitement.

Only compare yourself to yesterday’s you, you will feel amazing.

10. What is your next goal to accomplish?

One of my wonderful coaches always has me think of a goal which is great because it is so satisfying when one is reached.

I am not sure of my next goal but my previous goal was to just to finish at least one place ahead in the CrossFit Open standings and I did do better. I would not have been able to do it without my coaches, Angela, Gino and Steven who prepared me well, my fellow CrossFitters who cheered me and each other on no matter what place we are on the white board, and some of my family members who took time out of their day to root for little old me.

11. If you could design your own WOD, what would it look like?

I’m not sure of the amount but I know it would include all the things that I struggle with like pull ups, snatches, hand stand push ups, and the ASSAULT BIKE (ugh).

Oh and the deadlift, the tire and the big block that we had to jump over ( that was so much fun, but also difficult)

12. Favorite thing to do for fun?

I come from a huge crazy family and my family is everything to me so going away for a weekend and enjoying my family without a time clock is the best thing ever.

13. Favorite healthy dish…and favorite “splurge” meal?

I am not a very healthy eater to be honest (gasp), I was raised on fried everything but I am learning and my new favorite food is brussel sprouts (thanks Coach Angela). My splurge meal is everything else I eat.

14. If you could be a superhero, who would you be and why?

Having said that, I am all about woman power so it would be great to be DC’s superhero, Katana for about a week, I am so certain that she would be able muscle ups without a problem.

15. Favorite motivational quote?

This is a quote I must remind myself often for I do have quitting tendencies but I am trying to change that even in my old(er) age:

16. Interesting fact not many people know about you.

My favorite sound is the sound of laughter. So I do love to look at anything that makes me laugh especially news bloopers.

The post Athlete of the Month: Benny Gonzalez “Consistency is Key” appeared first on Salus .

Top 3 Healthy Party Tips

Sat, 30 Nov 2019 11:52:00 GMT

Social Survival: 3 Easy Healthy Party Tips

Whether you’re at a holiday party, summer BBQ or on the road, take these 3 healthy party tips along with you to stay healthy, hydrated and still have some fun.

1) Load up on the greens!

Start each meal with veggies, snack on raw veggie sticks, or any of the vegetable-heavy dish. This will help keep you full, hydrated and energized.

Plus, if you’re trying to control your macros, the simple action of chewing raw vegetables takes longer than it does eating most calorie-dense foods.

Just remember to keep your eye out for organic produce and quality meats, especially the dirty dozen. Read: When Should You Choose Organic? to learn more about the dirty dozen, clean fifteen and figuring out all those confusing labels.

2) Drink plenty of H2O!

Especially if you’re outside, drinking alcohol or getting active, you’ll need even more water than usual.

Having a hard time fitting in all water?

Not sure how much water you need in the first place? Read: How Much Water Should I Drink? for more tips on hydration.

3) Be mindful and relax!

If there’s a sweet treat or certain drink that you really love, enjoy it, but do so in a relaxed (not guilty) state.

The simple act of slowing down will help you get more in tune with your hunger levels as well.

Be mindful about your choices, rather than mindlessly picking while you’re chatting. Read: Mindful Eating for more tips on slowing down while you’re eating.

The post Top 3 Healthy Party Tips appeared first on Salus .

Athlete of the Month: CJ on Embracing a Healthy Mindset

Mon, 11 Nov 2019 12:25:00 GMT

CJ, November 2019 Athlete of the Month Talks About Embracing a Healthy Mindset

Put any challenge in front of CJ and he will try it without hesitation. Since starting CrossFit Salus, he has displayed a strong work ethic and endless progress. He pushes himself to be better every day is always there to cheer on those who are working alongside him. He has not only improved physically over the past two years, but has embraced a healthy mindset along the way.

We’re so happy to have CJ as our November Athlete of the Month and as an awesome part of the Salus Community. PS, stop hiding those dance, moves CJ!

Meet CJ…

1. When and why did you start CrossFit?

I finally drank the Kool-Aid in June 2017. I had been intrigued by CrossFit for years before joining, but was apprehensive. Looking back, I was more intimidated than anything else. I pictured CrossFit gyms being overrun with juiceheads sweating all over each other in a constant battle to be the alpha. My apprehension was somewhat justified when I showed up to my first class as Greg and Pat were finishing up their workout. They were both shirtless and dripping with sweat.

I was about to bail when I saw Greg and Pat dap each other up…

It was my first indication that there may be more to this CrossFit thing than meets the eye.

CrossFit forced me to face my inadequacies and improve them in order to hit the RX button, which I have to do, all the time, no matter what.

3. Are there exercises you can do now that you couldn’t do before?

My ego will not allow me to list all the exercises I could not do before coming to Salus. Most of the exercises I now perform on a daily basis I never even attempted.

4. How has your body physically changed since you started?

This sounds counter-intuitive, but I look worse now than I did before joining Salus. Before this gets misconstrued as a knock against CrossFit, let me explain…

I perform better at 12-15% bodyfat, compared to the 8-10% I tried to maintain in the past.

Plus, I am married now with a kid on the way so I need to develop the perfect dad-bod.

5. How has CrossFit Impacted a Healthy Mindset?

I very rarely drink during the week and have tempered my drinking significantly on the weekends. Also, CrossFit is the second best stress reliever around, Giggity.

6. How do you describe CrossFit to your friends?

CrossFit is, without question, the most efficient workout I have done. It might be hard, but you will feel great after. It is nice to share your agony with a group of people who are all pushing for you to succeed.

I want to be a DILF/silverfox. I need to keep my wife happy with the goods.

8. Favorite lift or WOD?

18.4/20.3

18.4 is my worst performance in an open workout. I was no-repped on HSPU, justifiably, more times than my total score. I never wanted to see this workout again…

Fast forward to 20.3. I had more success, but I struggled with my HSPU technique and I hurt my back on the 315# deadlift because I broke form.

This is now my favorite WOD because it shows my inadequacies and forces me to improve them.

9. What advice would you give to a newbie just joining CrossFit Salus?

Also, realize that you are joining an inclusive community that encourages its members to reach and exceed their goals. You do not need to be everyone’s best friend, but check your ego and attitude at the door.

10. What is your next goal to accomplish?

Personally:

Dedicate more quality time to my wife and help alleviate the burden of household chores. Also, prepare to be a kick-ass father.

In the gym:

Focus on strength/form. Improve all my lifts by 10%

11. If you could design your own WOD, what would it look like?

I really like/hate Van Damme:
For Time
30 Snatches (135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95 lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups

12. Favorite thing to do for fun?

Before getting married I had a motorcycle (Kawasaki ZX10r), I was an avid skier, and would always be up for a night out.

13. If you could be a superhero, who would you be and why?

Superman so I could beat Hardie in all the WODs without almost killing myself.

14. Favorite motivational quote?

I am not motivated by quotes.

I was not the easiest person to deal with throughout my teens and early twenties. I cost my father a small fortune in lawyer fees and probably took a few years off my mothers life with all the worrying I put her through. I can never repay the monetary or emotional debt I have accumulated with my parents, but I try to conduct myself in a manner that makes them proud today.

15. Interesting fact not many people know about you.

I quit varsity football my senior year to join the dance team! My excuse was that I had already committed to a University for lacrosse and did not want to get hurt.

Every month we spotlight a different Salus athlete who stands out and shows just how awesome they are.

What is it that makes up an Athlete of the Month?

They are hungry to learn and always ready to do the work. This athlete embodies what we believe the CrossFit Salus Community should be about.

The post Athlete of the Month: CJ on Embracing a Healthy Mindset appeared first on Salus .

CrossFit Games Open Shoutouts 2020

Tue, 29 Oct 2019 18:12:00 GMT

CrossFit Games Open Shoutouts

Congratulations to Hardie Kressler & Angela Salveo for finishing the CrossFit Games Open in the top 200!

They will both be advancing to the next level of competition: The Age Group Online Qualifier in March 2020.

?Hardie finished 95th worldwide out of over 1,500 boys aged 16-17.

CrossFit Games OPEN 2020 Themes:

CrossFit Games OPEN TEENS & Kids

Don’t let the fun stop in the adult classes.

These kids are our future fittest! If you’re around, stop by and cheer them on (even if just for part of the class). The support would mean a lot to them.

A few reminders for the CrossFit Games OPEN:

First Annual In-House Partner Competition Coming Soon…

Not loving the timeline of this year’s Open? Stay tuned for our first annual in-house (members only) competition in March 2020 to help you stay motivated over the dark days of NJ’s winter.

Programming starts in January.

More information to come. So grab a partner, start talkin’ smack and create your team name.

The post CrossFit Games Open Shoutouts 2020 appeared first on Salus .

CrossFit Games OPEN 20.1: We Are #LisaStrong

Wed, 16 Oct 2019 19:14:00 GMT

What a great start to the (new) competition season! The CrossFit Games OPEN 20.1 was a huge success and the energy at the box was OFF THE CHARTS…proving that we are #LisaStrong!

Spirit of the Games

As you’re aware, we’re doing things a little differently this year.

Just a couple months ago, CrossFit Salus Coach Lisa was diagnosed with cancer. This will be the first Open she’s missed in 8 years and so we decided to do things a little differently this year for the 2020 CrossFit Games Open. Instead of intramural teams, we will rally together as ONE.

So, when the workouts get tough (and they will) and you feel like quitting, remember this: Together, we are #lisastrong

CrossFit Games OPEN Spirit of the Games Nominations

CrossFit Games OPEN TEENS & Kids

Don’t let the fun stop in the adult classes. Remember, Fridays at 4:30pm, the CrossFit Salus Teens will be attacking the OPEN.

Saturdays at 10:15, the CrossFit Salus Kids will also be participating. These kids are our future fittest! If you’re around, stop by and cheer them on (even if just for part of the class). The support would mean a lot to them.

A few reminders for the CrossFit Games OPEN:

The post CrossFit Games OPEN 20.1: We Are #LisaStrong appeared first on Salus .

Athlete of the Month Ryan Bouton: This Strong Mom Will Inspire You

Mon, 07 Oct 2019 11:25:00 GMT

There’s a lot to be said for a strong mom. And we’re not just talking about the ability to lift weight. What we’re talking about is making the commitment to something that challenges you for the better. That is real strength.

This month’s athlete is a strong mom who has inspired us since the day she walked through our doors. Balancing motherhood, pregnancy, work (the list is endless) she has also committed to improving her health (and the health of her unborn babe).

Ryan has always had that “won’t-give-up” attitude.

We’re excited to share that Ryan gave birth to a healthy baby girl, Tessa Audrey Bouton on October 1st, 2019.

October 2019 Athlete of the Month: Ryan Bouton is a Strong Mom!

1. When and why did you start CrossFit?

I started in October 2018.
I wasn’t seeing any results from my normal workout routine (Pilates) and I was determined to get back to my pre pregnancy body or at least close.

2. As a strong mom, how has your performance changed since you started CrossFit?

Drastically!

3. Are there exercises you can do now that you couldn’t do before?

Yes, all!

I wasn’t able to do much. CrossFit and lifting weights was so foreign to me.

The fact that I can do an overhead squat with weights now is pretty cool; being I had to use a PVC for a while for this lift.

4. How has your body physically changed since you started?

This is hard to say since I’m super pregnant right now. But I do know that I’m smaller this pregnancy than my last two.

5. How has CrossFit changed you in other ways?

Being pregnant, my hormones rage some days and I find that on days that I do CrossFit I’m a lot calmer and not as emotional.

My obgyn also said my weight and overall health is better this pregnancy and said to keep it up until I go into labor!

6. How do you describe CrossFit to your friends?

An intense but fun workout. It really gets you excited and a bit scared…but, after your WOD you have never felt better in your life.

7. What’s your “why”?

I am motivated everyday when I show up to Salus and see all the other moms there. Some with kids the same age and some older, and they are all truly inspirational. I’m always picking their brains about how I can look that way after having kids (and the toll it took on my body) and seeing them I know it’s possible if I keep working at it.

8. Favorite lift or WOD?

Hmm. I guess I my favorite lift is a back squat.
I like all the WODs except the ones that involve wall balls those really kill me!

9. What advice would you give to a newbie just joining CrossFit Salus?

Don’t be intimidated!

For me when I started I got a little nervous seeing how strong everyone was and thought I will never be able to do any of the stuff they were doing. Now, I might now be able to lift as much weight as them but at least I’m getting the form right.

It takes time and repetition and the first time you’re able to do the lifts correctly, you’re going to be so excited and happy. It will make it all worth it!

10. What is your next goal to accomplish?

To get back to my pre-pregnancy body after I have the baby.

11. If you could design your own WOD, what would it look like?

Something with back squats, pull ups, ring rows and the bike. I’m really favoring those lately.

12. Favorite thing to do for fun?

To bring my kids somewhere that they can really have fun. I love seeing them enjoying themselves.

13. Favorite healthy dish….and favorite “splurge” meal?

I actually love vegetables and salads so it’s hard to pick a favorite healthy meal.
My favorite splurge meal would be Pasta nothing like Italian food!! Yum

14. If you could be a superhero, who would you be and why?

Flash, so I can get everything done everyday and never feel overwhelmed.

15. Favorite motivational quote?

Oscar Wilde

16. Interesting fact that not many people know about you.

I was on a reality show a few years ago.

Celebrating YOUR Success

Every month we feature a new “Athlete of the Month” like Ryan, at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, positive attitude and community.

We love featuring these athletes – they inspire and motivate us every day. Do you have a strong mom or another Salus athlete in mind? Let us know!

Read their stories to help you stay focused and motivated, too.

The post Athlete of the Month Ryan Bouton: This Strong Mom Will Inspire You appeared first on Salus .

Looking for Natural Remedies for Cold and Flu Season?

Tue, 01 Oct 2019 05:00:00 GMT

Don’t get caught germ-handed during cold and flu season. Sneezing, coughing, stuffy nose, fever…the list can go on forever. These natural remedies for a cold might help you provide some relief.

Natural Remedies for Cold Season

Wash Your Hands

Anytime you come in contact with other people’s germs (the grocery store, the box, the post office), chances are you could be transmitting those germs to your body. Take an extra minute to wash your hands before you touch anything else.

Drink Plenty of Water

Your body is working overtime to combat illness. Stay hydrated to replace lost fluids from fevers and respiratory tract evaporation. When you’re hydrated, it also helps to loosen mucus.

Sleep, Sleep and Even More Sleep

Give your body enough time to fight off its virus, and don’t waste that energy elsewhere else. Good sleep habits help you fight off a cold and even increase your resistance to catching one in the first place.

Toss in Some Garlic

Garlic has unique anti-bacterial properties that can help your immune system fight off infections. It contains several helpful compounds, including allicin, a very potent antibiotic.

Drink Lots of Tea

Hot liquid can help to break up congestion, but tea has even more benefits. Green tea and black tea both contain compounds, called theophyllines, which act as an anti-inflammatories and help to open up airways, for easier breathing.

Consider a Neti Pot

If you have some nasal congestion, consider rinsing it out using a saline nasal spray or neti pot. It can help reduce the severity of your congestion and also has been found to reduce infections.

Eat Nutrient Dense Foods

Eat whole, healthy foods and limit any processed foods and all refined sugars. Now is also a good time to avoid dairy products which can lead to increased mucus production- you don’t need that.

Working Out with a Cold

Wondering if you should workout with a cold or stay home to rest?

If you have a fever, please stay home. Everyone at the box will be happy to see you again after you’ve recovered. When you’re sick, your body needs the extra rest (see above). I know it’s hard to accept a rest day when it’s not planned, but coming in for a workout when you’re sick will actually slow down the healing process and could make matters worse for your immune system.

And remember, always disinfect everything you touch. Handles on the rower, barbell, medicine ball, etc.

Stay healthy this season!

The post Looking for Natural Remedies for Cold and Flu Season? appeared first on Salus .

6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

Thu, 26 Sep 2019 21:17:00 GMT

What is the 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019?

What if I told you that you’re only 6 weeks away from a healthier YOU?

6 weeks of getting back to the basics of healthy living so you can finally create a lifestyle that lasts!

When did healthy living get so crazy complicated? It’s like suddenly if we’re not drinking a bulletproof coffee and counting macros, we’re not doing it right. But it really doesn’t have be that way.

My mission is to help you scale things back, like wayyy back to the basics of what it takes to “be healthy” in YOUR OWN daily life. So what does that look like?

While the specifics will look different for everyone, we will all follow the same theme:

Pretty simple, right?

I get it. If you’re not sure what you’re supposed to eat, how much or when you’re supposed to eat, what’s considered healthy, or how to cook a balanced meal in a short amount of time, it’s easy to get overwhelmed and not even start.

ENTER: The 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

During the entire challenge, you will not only be committing to yourself that you are going to achieve your goals, but you are committing to a team (2-3 people) as well.

Using nutrition as our foundation, each week we will ADD ON a new goal such as sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your performance, recovery, energy, body composition and more!

LEVEL UP? is so much more than a short-term fix.

The progression of adding in goals every week will set you on the path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with some friends, a neighbor, spouse… and LEVEL UP?!

Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week LEVEL UP? Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too!

You do not have to be a member at CrossFit Salus to join this challenge.

Teens are also invited to participate in our 6-week LEVEL UP? challenge.

When? Sept. 9-Oct. 20

The 6-week nutrition and lifestyle challenge begins Monday, Sept 9 and runs through Sunday, Oct 20.

Weigh-ins begin Tuesday, Sept. 3 and end Wednesday, Sept. 11, 2019.

Cost

The cost of the 6-week challenge is $48. (That’s only $8/week!)

Sign me up >>

NEW: Option to Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela for 6 weeks of individual nutrition coaching at the same time as the challenge.

Individual coaching includes:

This is an incredible value and I’ll give you all the accountability you need to succeed.

Get the 6-week challenge PLUS individual coaching for only $148 (that’s over 50% off our private coaching costs!)

Sign me up >>

Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6-weeks by adding in one new habit each week.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

Note:

Tiebreaker :

If there is a tie at the end of the challenge, we will refer to tiebreakers.

Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories. And if there is still a tie, we’ll come up with a fitness-based tie-breaker challenge to ensure that only one team is victorious!

Next Steps:

REGISTER NOW

Sign me up >>

So if you’re ready to dedicate six short weeks to your health and your longevity, join me for the LEVEL UP? Summer Challenge! I’m so excited to share this program again and to help you create your best self!!

The post 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019 appeared first on Salus .

Athlete of the Month: Stella Regina Gets Stronger for School Sports!

Thu, 12 Sep 2019 23:25:00 GMT

As school kicks off this month, we thought it was an appropriate time to feature one of our amazing CrossFit Salus Teens athletes. Stella has been WOWing us for almost three years now! She started with the motivation to get stronger for school sports, but she also has the goal to crush the CrossFit Teens Open workouts next month. She’s one of our most consistent athletes, and the results show!

September 2019 Athlete of the Month: Stella Regina is Stronger for School Sports

1. When and why did you start CrossFit?

I started in 2017, but I was on and off because of school sports.

In January of 2019 I started up again and have been doing it straight through since then!

I started because my mom did it and it looked cool and fun!

2. How has your performance changed since you started CrossFit?

I am stronger and I am able to use more weight and perform the movements better.

3. Are there exercises you can do now that you couldn’t do before?

I can now do pull ups!! and I couldn’t even do one when I started.

4. How has your body physically changed since you started?

I am stronger and have definitely gained muscle but I’ve also had a huge growth spurt and grew three inches since 2017.

5. How has CrossFit changed you in other ways?

I am able to perform better and feel stronger in school sports and on runs.

6. How do you describe CrossFit to your friends at school?

A fun and challenging way to workout and become stronger.

7. What keeps you motivated to continue? What’s your “why”?

The fact the I am seeing improvements on my lifts makes me motivated to continue.

8. Favorite lift or WOD?

My favorite lift is a power clean!

9. What advice would you give to a newbie just joining CrossFit Salus?

Eventually you will start getting used to things. Although it will still be hard, it will also be a lot of fun.

10. What is your next goal to accomplish?

11. If you could design your own WOD, what would it look like?

If I made my own WOD there would be multiple types of movements like pull ups and cleans and running!

12. Favorite thing to do for fun?

13. Favorite healthy dish….and favorite “splurge” meal?

I love broccoli with rice.

14. If you could be a superhero who would you be and why?

I would be supergirl so I can fly and be extra strong.

15. Favorite motivational quote?

16. Interesting fact not many people know about you.

I can tie cherry strings in a knot with my tongue!

Celebrating YOUR Success

Every month we feature a new “Athlete of the Month” like Stella, at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, gains and community.

We love featuring these athletes – they inspire and motivate us every day. Do you have someone in mind? Let us know!

Read their stories to help you stay focused and motivated, too.

The post Athlete of the Month: Stella Regina Gets Stronger for School Sports! appeared first on Salus .

LEVEL UP? Foundation Nutrition & Lifestyle Challenge Rules

Mon, 02 Sep 2019 22:25:00 GMT

WHAT IS THE CHALLENGE?

The Level Up Nutrition & Lifestyle Challenge is a habit based program to help you achieve your body composition and performance goals. The challenge begins Monday, Sept 9 and runs through Sunday, Oct 20. All nutrition challenge rules are below.

Do you want to lose body fat, gain muscle, perform your best at the gym or gain more energy for life?

Then this challenge is for you!

No matter your goal, the 6-week Level Up Nutrition & Lifestyle Challenge will introduce nutrition and lifestyle changes in an incremental way resulting in the ability to lose body fat, build muscle, and, most importantly, learn how to maintain these results moving forward.

Heading up the program is Coach Angela Salveo: CF-L2 Coach, Precision Nutrition Coach, 7-year CrossFit Athlete and International Masters Weightlifter.

HOW TO TAKE THE CHALLENGE?

Decide- Make a decision that your health is worth it. Kick off fall and attack your goals stronger than ever!

Commit- Tell a friend and sign up for the challenge together for the ultimate level of accountability.

Dominate- Everyone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!

——————————

WHAT THIS CHALLENGE IS NOT …

…A quick fix. You are starting a nutrition and lifestyle make-over. It requires a long-term investment. 6 weeks is just the beginning to guide you in the right direction so you can produce long-term results!

…A meal plan. Specific meal plans are simply not sustainable. You will, however, receive guidance about what kinds of foods to eat and how much to eat to ensure you’re getting enough macro- & micro-nutrients.

…A deep dive into unique needs. This challenge is designed to introduce better eating & lifestyle habits. For more specific individual coaching needs (emotional eating, counting macros, nutrient timing, eating to perform, weight-cuts, etc.), we are offering the option of individual nutrition coaching at a discounted rate (50% off) throughout the challenge. Take advantage of this incredible value by contacting foundationnutrition@crossfitsalus.com

LEVEL UP CHALLENGE RULES

NUTRITION QUALITY

Rules: Eat only whole (unprocessed), nutrient-dense foods from the food list . This will be entered in the “food journal” section.

NUTRITION QUANTITY (PORTIONS & HYDRATION)

Rules: Follow portion guidelines and hydration guidelines .

Eat 3 scheduled meals and 2-3 planned mini meals/snacks (**no mindless picking when you’re bored)

Eat only to satisfied, never stuffed.

What if I’m following macros?

For those of you who are already weighing/measuring your food and following prescribed macros under the guidance of a nutrition coach, you are encouraged to continue doing that during the nutrition challenge. If this is the case, your scoring will look like this:

SLEEP

Rules: Follow sleep guidelines for your age range.

Note: this will be scored for the NIGHT BEFORE.

See sleeping tips and bedtime routine tips on our blog.

MOVEMENT

Remember, a little bit of activity goes a long way. Whether it’s a walk outside or a superset of pushups and sit ups, any exercise is better than no exercise. That’s why getting up and moving around is a big component of our lifestyle challenge. Working out at home? Check out free workout apps like NikeTrainingClub for some fun, free workouts.

Dedicate time in your schedule each week to make exercise a priority. And remember to tell a friend when you’re going to help you stay accountable.

MOBILITY

Mobility (stretching, myofascial release, etc.) can alleviate ‘everyday’ aches and pains as well as improve our body awareness & performance.

STRESS MANAGEMENT

Implement stress-relieving techniques to take better care of your mind, body and spirit. This can be meditation, yoga, taking a bath, walk, organizing a messy area, talking to a friend, drawing, getting a massage, taking a nap, etc. Everyone is affected by stress differently, so try a variety of strategies to discover which ones are the most effective for you.

Note: Screen-time for the purpose of this challenge is referring time spent on devices such as a smartphone/tablet doing recreational activities such as gaming, getting sucked down the social media rabbit hole, etc.

The post LEVEL UP? Foundation Nutrition & Lifestyle Challenge Rules appeared first on Salus .