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Athlete of the Month, Fit Tips, Nutrition and More!
On-the-Go Protein Power Balls

On-the-Go Protein Power Balls

  • Category: Nutrition
  • Published: November 25, 2020

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. ...

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Thanksgiving Thank You!

Thanksgiving Thank You!

Happy Thanksgiving Salus! Over the last seven years, Gino and I have put our entire heart and soul into Salus. Every one of us has faced a multitude of challenges this past year. We are thankful to be here for you – whether that’s to work off some stress, connect with the community or just feel ...

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3 Ways to Optimize Recovery

3 Ways to Optimize Recovery

  • Category: Blog
  • Published: November 19, 2020

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 Stress: Stress is an undeniable part of life. There are good and bad ...

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Post-Workout Nutrition: What to Eat After Training

Post-Workout Nutrition: What to Eat After Training

  • Category: Nutrition
  • Published: November 18, 2020

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 ...

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Meet Chelsey & Sam, Athletes of the Month November 2020

Meet Chelsey & Sam, Athletes of the Month November 2020

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 ...

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Butternut Squash Soup Recipe

Butternut Squash Soup Recipe

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 ...

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Life After the Nutrition Challenge

Life After the Nutrition Challenge

Life After the Nutrition Challenge You made it! After 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 ...

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How to Use MyFitnessPal Effectively

How to Use MyFitnessPal Effectively

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, ...

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Olympic Weightlifting in NJ: Some Basics

Olympic Weightlifting in NJ: Some Basics

  • Category: Blog
  • Published: October 20, 2020

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 ...

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Mindful Eating

Mindful Eating

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 ...

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Hangry? We’ve All Been There

Hangry? We’ve All Been There

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 ...

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Healthy Banana Bread Muffin Recipe

Healthy Banana Bread Muffin Recipe

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 ...

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Positive Self-Talk | What are you saying to yourself?

Positive Self-Talk | What are you saying to yourself?

  • Category: Blog
  • Published: October 15, 2020

Some experts say we have up to 80,000 thoughts a day. 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 ...

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Earn Your Girl Scout Staying Fit Badge

Earn Your Girl Scout Staying Fit Badge

If you need some ideas for your Girl Scout Staying Fit Badge, you’ve come to the right place. Through games, fitness and activities, the Salus Coaches will teach your girls how to stay fit and healthy in a safe, fun environment. Currently all classes are being conducted outdoors due to COVID-19 safety protocols. Studies Show ...

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Hydration for Young Athletes

Hydration for Young Athletes

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 ...

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Athlete of the Month: Alyssa Anderson “It’s been life-changing.”

Athlete of the Month: Alyssa Anderson “It’s been life-changing.”

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 ...

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Is Sugar Bad?

Is Sugar Bad?

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 ...

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Chicken and Spaghetti Squash Recipe

Chicken and Spaghetti Squash Recipe

Spaghetti squash is a delicious and healthier alternative to most pastas. is a winter vegetable 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 ...

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“RESET” Nutrition & Lifestyle Challenge Rules

“RESET” Nutrition & Lifestyle Challenge Rules

  • Category: Nutrition
  • Published: September 28, 2020

1. NUTRITION QUALITY  Rules: Eat only whole (unprocessed), nutrient-dense foods from the food list. This will be entered in the “food journal” section. LEVEL 1: Made one positive change today. (1 point) LEVEL 2: Stuck to the food list for at least two meals and two snacks. (3 points) LEVEL 3: Stuck to the food ...

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Importance of Staying Hydrated

Importance of Staying Hydrated

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 ...

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Pre Workout Drink: What to Have Right Before Your Workout

Pre Workout Drink: What to Have Right Before Your Workout

  • Category: Nutrition
  • Published: September 23, 2020

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 ...

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Balancing Macronutrients for Energy

Balancing Macronutrients for Energy

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 ...

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Healthy Breakfast Ideas

Healthy Breakfast Ideas

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 ...

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Nutrient Timing: What to Eat Before and After a Workout

Nutrient Timing: What to Eat Before and After a Workout

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 ...

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Do I Need to Count Macros?

Do I Need to Count Macros?

  • Category: Nutrition
  • Published: August 8, 2020

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 ...

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What Are Macros?

What Are Macros?

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 ...

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When Should You Choose Organic?

When Should You Choose Organic?

  • Category: Nutrition
  • Published: July 30, 2020

If You Choose Organic, Does That Mean It’s Healthy? “Organic” always means “healthy,” right? Well, sometimes. Choose organic foods and you’ll avoid a lot of toxic chemicals, which is ideal… but think twice before you rely on the “organic” label just to justify that organic pastry or lollipop for your kids. What separates conventional farming ...

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Overhead Mobility Test with Coach Lisa DPT, PT

Overhead Mobility Test with Coach Lisa DPT, PT

  • Category: Blog
  • Published: July 9, 2020

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, ...

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Member Spotlight: Sensei Benny Shares Self Defense Tips

Member Spotlight: Sensei Benny Shares Self Defense Tips

  • Category: Blog
  • Published: June 26, 2020

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 ...

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Member Spotlight: Chelsea Talks Music and Athletics

Member Spotlight: Chelsea Talks Music and Athletics

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 ...

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How Much Should I Eat? Portions Explained

How Much Should I Eat? Portions Explained

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 ...

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5-Minute Meditation with Gina

5-Minute Meditation with Gina

  • Category: Blog
  • Published: June 12, 2020

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 ...

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Mobility: Why You Need to Do It

Mobility: Why You Need to Do It

  • Category: Blog
  • Published: June 10, 2020

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 ...

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Staying Hydrated

Staying Hydrated

  • Category: Nutrition
  • Published: June 7, 2020

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 ...

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June Athletes of the Month: Jess & Stephen on Staying Motivated Home During COVID

June Athletes of the Month: Jess & Stephen on Staying Motivated Home During COVID

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 ...

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Toes to Bar Tips with Coach Gino

Toes to Bar Tips with Coach Gino

  • Category: Blog
  • Published: June 4, 2020

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 ...

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Hip Mobility with Coach Lisa, DPT, PT

Hip Mobility with Coach Lisa, DPT, PT

  • Category: Blog
  • Published: June 4, 2020

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 ...

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Frozen Watermelon Pops

Frozen Watermelon Pops

  • Category: Nutrition
  • Published: June 2, 2020

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 ...

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“Three Feet From Gold” Insight From Coach Steven

“Three Feet From Gold” Insight From Coach Steven

  • Category: Blog
  • Published: June 1, 2020

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 ...

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Announcing: Salus Health & Fitness

Announcing: Salus Health & Fitness

WE HAVE SOME BIG NEWS! We’re excited to finally unveil our brand refresh: Salus Health & Fitness. While our name has changed slightly, we have a new logo, new website, and new virtual programs, our core mission remains the same. Since 2013, Salus has been committed to providing a safe, supportive and challenging environment for ...

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3 Nutrition Tips When You’re Stuck at Home

3 Nutrition Tips When You’re Stuck at Home

  • Category: Nutrition
  • Published: May 22, 2020

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 ...

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The Importance of Mobility and Stretching

The Importance of Mobility and Stretching

  • Category: Blog
  • Published: April 17, 2020

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 ...

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At Home Workouts for Kids

At Home Workouts for Kids

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 ...

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Set Real Expectations

Set Real Expectations

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 ...

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9 Tips to Boost Your Immune System

9 Tips to Boost Your Immune System

  • Category: Nutrition
  • Published: April 2, 2020

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 ...

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Hardie Kressler, Athlete of the Month April 2020

Hardie Kressler, Athlete of the Month April 2020

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 ...

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CrossFit and the Coronavirus: What We Are Doing to Help Keep You Safe

What We Are Doing to Help Keep You Safe  +  Tips for Staying Healthy UPDATE 3/16/2020: WE ARE CURRENTLY CLOSED PER GOVERNOR MURPHY In accordance with Governor Murphy’s announcement on COVID-19 made earlier Monday, March 16, 2020, we are closed until further notice. This is an incredibly stressful situation for so many of us…especially as ...

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Eric Burke, Athlete of the Month March 2020

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. ...

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What Are Macros?

What Are Macros?

  • Category: Nutrition
  • Published: March 7, 2020

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 ...

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Congratulations 2020 RESET Nutrition Challenge Participants!

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. 1st Place: Team Kat & Marion 2nd Place: Team Shawn & Brian 3rd Place: Team Kelli ...

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Customized Group Nutrition Challenge

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. Who Can Benefit ...

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Salus In-House Partner Competition

Say goodbye to the Spring CrossFit Open and hello to our very own Salus In-House Partner Competition! 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) ...

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Athlete of the Month: Nina Gettings

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 ...

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Are Short High Intensity Workouts Effective? | CrossFit Salus

  • Category: Blog
  • Published: January 29, 2020

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 ...

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Sleeping Tips for Athletes

Sleeping Tips for Athletes

  • Category: Blog
  • Published: January 28, 2020

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 ...

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Sleep 101: Can you repay “sleep debt?”

Sleep 101: Can you repay “sleep debt?”

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 ...

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Nutrition for Performance: 5 Key Rules for Athletes

Nutrition for Performance: 5 Key Rules for Athletes

  • Category: Nutrition
  • Published: January 24, 2020

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 ...

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Healthy Snacks for Kids (and Adults)

Healthy Snacks for Kids (and Adults)

  • Category: Nutrition
  • Published: January 20, 2020

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 snacks on hand that both kids and adults like to eat. Surprise, many of these healthy snacks are like mini-meals. Hangry Bring Out The Crazies in Your Kids? Does hunger ever bring ...

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Eating Clean

  • Category: Nutrition
  • Published: January 13, 2020

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 ...

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

RESET Your Mindset About Food 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 ...

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Team Sports Strength and Conditioning

What is Team Sports Strength and Conditioning Take your team to the next level and help prevent injuries with team sports strength and conditioning training at CrossFit Salus in Middletown, NJ. At CrossFit Salus, we work directly with sports teams throughout Monmouth County, New Jersey to bring athletes together for a private strength and conditioning ...

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Don’t Fall for the Quick Fix

  • Category: Nutrition
  • Published: January 8, 2020

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. 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 ...

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Nutrition Challenge Food List: Here’s What You Need to Know

  • Category: Nutrition
  • Published: January 6, 2020

Nutrition Challenge Food List: 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 ...

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Looking for a New Gym?

  • Category: Blog
  • Published: January 4, 2020

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 & ...

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Sleep 101: How do cell phones mess with sleep?

Sleep 101: How do cell phones mess with sleep?

  • Category: Blog
  • Published: January 2, 2020

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 ...

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Athlete of the Month: Cherie Crocker on Being a Strong Mom for Her Family

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 ...

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Girls meet the Heroes WODs

  • Category: Blog
  • Published: December 31, 2019

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 ...

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“RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge

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)! Where do you want to be in 2020? Huge changes can be made in a small amount of time. ...

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Holiday Schedule 2019

  • Category: Blog,Events
  • Published: December 6, 2019

From our families to yours, we’d like to take a moment to wish all of you a very Merry Christmas, Happy Holidays and a very Healthy New Year! All the best, ~Your coaching staff at CrossFit Salus: Gino & Angela, Lisa, Steven, Scott, Megan, Camilla 2019 Holiday Schedule Tuesday, Dec. 24 Special Holiday Class: 10:30am ...

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NAUGHTY or NICE Toy Drive

  • Category: Blog,Events
  • Published: December 1, 2019

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 ...

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Athlete of the Month: Benny Gonzalez “Consistency is Key”

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 ...

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Top 3 Healthy Party Tips

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 ...

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Should You Try a “No Barbell” CrossFit Endurance Class?

At CrossFit Salus, we offer a no-barbell CrossFit Endurance class. As the name implies, this specialty class is all about endurance, heart rate training and improving performance. You won’t find any barbells or heavy weight in this class. But you will find plenty of interval training. CrossFit Salus NO BARBELL CrossFit Endurance Class Are you interested ...

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Athlete of the Month: CJ on Embracing a Healthy Mindset

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 ...

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CrossFit Salus Friendsgiving Potluck 2019

  • Category: Salus News
  • Published: October 29, 2019

Join us Sunday, December 1, 2019 at 1pm! The only thing better than Thanksgiving dinner is two Thanksgiving dinners! We’re giving thanks for our amazing community and can’t wait to enjoy it with friends, family and food! Bring your family, bring your BFF- the more the merrier! CrossFit Salus Friendsgiving: Sunday, December 1 at 1pm ...

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Fit Before The Feast: Consistency Club Challenge

  • Category: Salus News
  • Published: October 29, 2019

CrossFit Salus encourages commitment to your health & fitness goals for its members. Part of this involves consistency and we want to reward you for that consistency… especially during one of the busiest times of the year. This is why we’re introducing the Consistency Club Challenge: Fit Before The Feast, for November. Fit Before The ...

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CrossFit Games Open Shoutouts 2020

We love the CrossFit Games Open. Why? Throughout this five-week test, it allows us to check in on our progress, discover weaknesses and experience breakthroughs. True, we just had this test less than a year ago, but even still – it brings out something special in all who participate. Check out some of our recent ...

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CrossFit Games OPEN 20.1: We Are #LisaStrong

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! Congratulations to everyone who participated and thank you to everyone who came out to judge and cheer on all the athletes. Spirit of ...

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Athlete of the Month Ryan Bouton: This Strong Mom Will Inspire You

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 ...

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Why You Should Compete in the CrossFit Open

  • Category: Blog
  • Published: October 5, 2019

The CrossFit Games 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 ...

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Looking for Natural Remedies for Cold and Flu Season?

  • Category: Nutrition
  • Published: October 1, 2019

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 ...

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6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

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 ...

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Athlete of the Month: Stella Regina Gets Stronger for School Sports!

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 ...

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LEVEL UP? Foundation Nutrition & Lifestyle Challenge Rules

  • Category: Nutrition
  • Published: September 2, 2019

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 ...

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Labor Day Hours

Labor Day Hours 2019: We’re Open CrossFit Salus will be holding classes as usual on Saturday and Sunday of Labor Day Weekend. Labor Day hours for September 2, we will be open in the morning for two classes. We know this is a long, three-day weekend and most people have off from work on Monday. ...

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Athlete of the Month: Chris Walsh on Health and Longevity

Chris Walsh, August 2019 Athlete of the Month Talks About Health and Longevity There are so many reasons why we agreed that Chris deserves to be the CrossFit Salus August 2019 Athlete of the Month. Walsh has been a Salus athlete since the very beginning. And after some time off, he’s been back and attacking ...

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Family Fitness Middletown NJ

We are excited to announce our second CrossFit Salus Family Fitness Day class with Coach Angela and Gino Salveo on Sunday, Oct. 6, from 10:30-11:30 a.m. Family Fitness Day, Sun Oct. 6 This specialty family fitness class is specifically designed for children ages seven to twelve and parents to participate together! CrossFit Salus Kids Coaches ...

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CrossFit Salus Kids Self Defense Class

We are excited to announce our upcoming CrossFit Salus Kids Self Defense class with Sensei Benny Gonzalez on Saturday, September 14 at 10:15 a.m. Kids Self Defense, Sat. Sept. 14 This specialty kids self defense workshop is specifically designed for children ages seven and over. Sensei Benny creates practical drills that kids can remember and ...

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Sleep 101: How much sleep do you really need?

Sleep 101: How much sleep do you really need?

So, your training and nutrition are both on point, but you still don’t perform the way you want? Poor recovery  habits, like a lack of sleep, may be to blame. So how much sleep do you need in the first place? In this series, we’ll take a look at some of the most common questions ...

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Angela Salveo to Represent Team USA at Upcoming Worlds Competition

Middletown, NJ mom, Angela Salveo, will be representing Team USA as a Masters Olympic Weightlifter in the upcoming World Masters Weightlifting Championship 2019 in Montréal – Québec – Canada. Angela’s Journey “It’s not all rainbows and unicorns, but I wouldn’t have it any other way. Challenges are not just a part of life’s journey, they’re ...

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Independence Day Modified Schedule 2019

In celebration of Independence Day, Thursday, July 4th will run on a modified schedule. (Please reserve ahead of time on Wodify.) 7:30am CrossFit 9:30am CrossFit As always, friends are welcome to attend any CrossFit class, at any time. We offer a complimentary trial class for any athlete new to CrossFit Salus who lives in the ...

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Athlete of the Month: JF

We are excited to feature long-time member, JF, as our June Athlete of the Month! Read his story below and get inspired! 1. When and why did you start CrossFit? I started CrossFit in December 2013. My exercise at the time was running three loops around my neighborhood three times a week, shortly after getting ...

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Learning Some Common CrossFit Language

  • Category: Blog
  • Published: May 30, 2019

AMRAP, box, GHD…What in the world do all those words mean? No doubt, CrossFit is comprised of it’s own lingo. Here are some basic CrossFit language and terms you might hear thrown around at the box. Common CrossFit Language: Vocabulary, Acronyms and Abbreviations Explained AMRAP: As Many Reps (sometimes Rounds) as Possible BEAST: A complimentary ...

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Memorial Day Murph

On Monday, May 27, CrossFit Salus will be hosting our seventh annual Memorial Day Murph WOD. 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. ...

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Control Stress Before It Controls You

Most of us spend our days putting out fires and trying to control stress. Whether it’s handling household tasks, responding to work demands or wiping little noses, our lives are full of stress. Here’s the thing… Many of us thrive on those demands. We’re wired to put other people first and tackle epic to-do lists. ...

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Changing Habits

  Changing Habits With Success Changing habits, like changing a training program, comes with a natural ebb and flow. One day you’re making tremendous progress and the next day you feel like you’ve regressed. It’s an normal (and important) part of the process. It’s normal, but it’s not easy. I get it, finding a steady ...

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Refreshing Goals

Setting New Goals 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. Setting goals is a very important component to success. They can give us something to aim for and help provide direction, but it’s ...

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Athlete of the Month: Sal Mannarino

Congratulations to Sal Mannarino, our May 2019 Athlete of the Month.  Sal has made great strides over the years at CrossFit Salus.  He never misses an opportunity to get better and puts in the time to work on what were once his weaknesses, such as mobility, Olympic lifts, and advanced bodyweight exercises like muscle ups. ...

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Athlete of the Month: Maria McGoey

We’re so excited to feature Maria as our next Athlete of the Month! While she’s only been doing CrossFit for one year, she has really demonstrated a shift in confidence and determination to excel. That’s just the kind of thing that inspires other members to get better and inspires us as coaches, too!! She’s kicking ...

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CrossFit Games OPEN 19.5 Intramural

CrossFit Games OPEN 19.5 Intramural Results That’s it, folks! The (first) Open 2019 is over! Congratulations everyone! We didn’t just complete a solid 5 weeks of the Open, we started strong and finished even stronger! “This is my second Open with Salus and it amazes me how close this community is. I love it and ...

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