“I want to continuously challenge myself and stay physically active for as long as I can.” ~Alex Lautenschlaeger, Athlete of the Month

alex, athlete of the month

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.”

“Alex comes to each class ready to make that hour count. He stays very focused as he works on the proficiency of each movement, be it strength or the metcon. He is always receptive to coaching cues and eager to put them into practice.” ~Coach Erin

“Alex has been steadily improving since he began. He’s VERY coachable and moves extremely well.” ~Coach Scott

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.

The intro class with Gino introduced me to all the movements and gave me confidence to start in a group setting.

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?

I gained a few pounds in muscle mass and my jeans fit a little tighter around the thighs 😀

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.

I overall make better choices when it comes to what I eat and how sleep and recovery affect my performance.

The team WODs on Saturday mornings also help me to make better choices on Friday nights 🙂

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.

The community is the biggest reason why I enjoy coming to class.

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.

Everyone at Salus is trying to become a better version of themselves and is genuinely interested in the success of the other members.

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.

I also want to set a good example for my family and friends and hopefully inspire them to be more active and to maintain or develop healthy habits.

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?

Just keep showing up consistently, don’t be afraid of stepping out of your comfort zone and listen to the coaches and you’re on your way to becoming the best version of yourself.

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.

Self Defense Series

We are excited to announce our upcoming Self Defense Series with Sensei Benny Gonzalez. Join us for a 6-week series on Mondays at 4pm starting May 16.

You have the strength, learn how to use it in the beautiful art form of karate and self defense.

Self Defense

This specialty self defense workshop is specifically designed for adults and kids ages eight and over. Sensei Benny creates practical drills that kids can remember and use to protect themselves in situations such as bullying and opposition from larger aggressors.

From elementary students to high school students to adults, Sensei Benny has the self defense fundamentals that everyone should know.

  • Learn self-confidence, problem solving and situational awareness.
  • Learn how to reduce your risk and walk away with basic life-saving drills.

Who

Adults and kids/teens (ages 8 and over) are welcome to attend.

You do not have to be a member to participate.

When

Mondays at 4pm

May 16, May 23, June 6, June 13, June 20, June 27

Cost

Cost for the series is only $20.

What to Wear

Attendees should wear all white or all black comfortable attire. These classes will be taught in a traditional karate style.

Reservations

Reservations are required and open now at https://forms.gle/bNoF23dJx9n84Nn16.

If you’re not a member, please contact angela@salusnj.com so we can forward you the waiver in advance.

Space is limited. Reserve now.

About Sensei Benny Gonzalez

Benny started karate 36 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.

I think it is important for everyone, especially women and children, to be more assertive in certain situations. My motto is “it is better to know it and not need it, then need it and not know it.”

Benny has been a member at Salus for about 5 years and also attends with her husband and son as well. We think she’s pretty amazing!

I would love to add that Salus is the perfect complement to my karate. Since I started CrossFit, my upper body and kicks are stronger. I also have more energy which is something I thought at my age would not happen. I am thankful for the opportunity to give something back to this wonderful community and would like to thank my inspirational teachers.

Memorial Day Murph

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***

Memorial Day Murph Class Time Options:

  • 8-9 am
  • 9:30-10:30am

Pre-Teens Memorial Day Murph:

  • 8:45-9:30 am

All other classes will be cancelled for the afternoon and evening.

Members: Reservation is required on Wodify and opens May 2nd.

Dropping in? Visit salusnj.com/drop-ins

Strategies

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 beinging).
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

 

“I sleep much better at night, I eat better, overall I feel better about myself.” Matt Eaton, Athlete of the Month

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.

I sleep much better at night, I eat better, overall I feel better about myself. 

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.

Overall the coaches are amazing, the facility has everything you could want, the community is incredible, and the programming fantastic. 

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.

What I can accomplish in the gym sets the tone for the rest of my day.

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?

Listen to your body and your coaches, try to have fun and really celebrate all the PR’s even if they are small ones.

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

  • 15 box jump overs
  • 3 rope climbs

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. 

“Be yourself, everyone else is already taken.” – Oscar Wilde

Nutrition for Teens

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/ 

 

Nutrition Inquiry

Bill May “Practicing a healthier lifestyle allows me to be a good example not only for my children but to my friends and family.”

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?

Yes- Upside down push ups (aka handstand pushups), double unders and crab walks 🙂  . Honestly,  I don’t  think I could do a pull up without assistance when I started. 

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!

It’s a tremendous group of men and women at all levels that come together as a community to support and motivate each other.

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.

Practicing a healthier lifestyle allows me to be a good example not only for my children but to my friends and family.

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!’

Sandra Andrews “The more I attend, the more I surprise myself with what I can accomplish.”

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!!!

sandra andrews

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

So many things!

  1. I desperately needed to do something. I was literally not exercising at all for years. I saw the path I was headed down and it was no good!
  2. My husband and I have this dream hike we want to do called the Coast to Coast walk across Northern England. It’s 192 miles of the most beautiful scenery. This is part of my preparation for that.
  3. I want to have energy to run after my grandchildren – my 20 and 21 year old kids need to finish college and get married first, but, you know, I’m planning ahead.
  4. But really, I just want to be like Elaine’s description of George Costanza: “ He can lift 100 pounds right up over his head.” I am slowly getting there!!

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 never thought I would ever be able to complete them, but I did.

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?

Have fun! Ask questions. Do not get discouraged, get determined! If you need a lesson in determination, just watch Yuliya work out!!! 🙂

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?

I would be Black Widow (from the Marvel movies). She is tough as nails, can kick some butt and looks great doing it! 🙂

15. Favorite inspirational quote?

For I am the Lord your God who takes hold of your right hand and says to you, Do not fear; I will help you.” Isaiah 41:13

Gets me through every workout!

16. Interesting fact not many people know about you.

When I was about 6 or 7 I knocked my two front teeth out by stepping on a metal rake. Yes, think of the cartoons where they step on the rake and the handle flies up and whacks them in the face. That was me! 🙂 I am a little more coordinated now.

Want to RESET Your Mindset About Food? Ask Yourself This Question

take 5 seconds

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?

If your answer is no, you’re not alone.

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:

emotional eating.

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/ 

Don’t Fall for the Quick Fix or Fad Diet

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?

It won’t last.

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.

The problem?

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):

What’s right for them, may not be (and probably is not) right for you.

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).

So, what’s a confused goal-seeker to do?

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?

And remember to be patient with the process. You’re creating new habits: for life (not just for spring break).

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:

  1. Week one, start with a kitchen clean out to reset your eating habits. Get in the habit of reading labels – or better yet, choose foods that don’t have a label.
  2. Next, in week two, add on portion awareness. Focus on eating a balance of carbs, protein and fats at every meal and mini meal. This week you can also focus on the importance of staying hydrated.
  3. Week three is all about sleep. This is perhaps one of the most important factors (that most of us neglect). But, it’s not just about how many hours you log in bed, it’s also about what you do before you go to bed to destress.
  4. In week four, consider bumping up your movement. CrossFit, running, biking, weightlifting. Whatever you love to do…do that! And then some.
  5. Week five is a good time to dial in on your mental health – which can translate to physical health. Discover new stress reduction tips so you have an arsenal of strategies to pull out no matter the stressor.
  6. Finally in week six, it’s time to put it all together and really dial in on recovery and self care habits. What will make you a better version of yourself?

Remember, small habit changes really add up and can result in huge changes – even in a small amount of time.

Strong as a Mother. Lauren Bradshaw Athlete of the Month

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.

I can’t say enough how much the support of the members and coaches at Salus have helped me in my journey.

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!