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Athlete of the Month, Fit Tips, Nutrition and More!
What to Expect During Your First CrossFit Class
Find out what to expect during your first CrossFit class, what to bring and what to eat before you go. 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, ...
What is the Right Nutrition Strategy for Injury?
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 ...
Menopause and Nutrition – Is It Still Possible to Improve Body Composition?
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. “I don’t recognize the person in the mirror.” Tired of trying methods that didn’t work in the long run – (Keto ...
Can I lose body fat and maintain muscle at the same time?
A common question I get asked is, “Can I lose body fat and maintain (or gain) muscle at the same time?“ My answer is always, “Yes, but it’s not easy and will require consistency on a lot more than just your macros. Sleep, stress management, exercise & hydration matter just as much (if not more) ...
“It’s my favorite time of day to focus on me.” ~Annette Navarro
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 ...
“I am more confident with myself than I have ever been.” ~Shani Harper
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 ...
CrossFit Salus…The Meaning Behind Our Name
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: metabolic conditioning (like running, rowing and jumping rope), gymnastics movements ...
CrossFit Kids Class is “Super Fun!”
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 ...
Don’t think you’re “ready” to Start CrossFit?
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. ...
Do you want more than just a workout?
Are you looking for more than just a workout? Welcome to Salus. 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. ...
“CrossFit is my stress relief.” ~Donnie Coates
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. ...
Holiday Schedule
2022-2023 Holiday Schedule Saturday, Dec. 24 8am & 9:15 CrossFit Barbell Club hours between 8-10:15am also available No PreTeens Sunday, Dec. 25 Closed Saturday, Dec. 31* 8-9:30am, 9:45-11:15am *Special 90 minute NYE CrossFit class Barbell Club hours between 8-11:15am also available No PreTeens See the rest of the schedule here. Dropping in? Schedule your class ...
Holiday Survival Guide Nutrition Tips
Thanksgiving meals (turkeys made of butter), holiday decorating, epic meals, parties and special traditions… year-end routine disruptors can make skipped workouts, overeating, and weight gain feel inevitable. Good news: Holiday nutrition doesn’t have to be a disaster. Look through the tips below to help you eat and move more intentionally during the holiday season. I ...
“For me working out is more about my mental health than physical…the physical benefits are just a bonus.” ~Sandy Puzio
"For me working out is more about my mental health than physical…the physical benefits are just a bonus." ~Sandy Puzio
Thanksgiving Thank You!
Happy Thanksgiving Salus! Over the last TEN years (gasp), Gino and I have put our entire heart and soul into building Salus. Thank you for trusting us as we continue to evolve Salus for a decade! We are blessed. It is because of you. Every one of you are unique and bring something special into ...
Eating Out and Staying In Control
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 ...
Team Sports Strength and Conditioning
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 ...
Train Smarter. Not Harder: Time to Think About Shoulder Health
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 ...
“I get more excited cheering others on and seeing them crush their goals then I do my own.” ~Dan Unkel
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 ...
Clean Eating Meal Prep
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 ...
Do I Have To Be In Shape To Start CrossFit?
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 ...
Should You Try a “No Barbell” XPRESS Class?
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! You won’t find any ...
“I want to be able to stay strong and active for as long as I can.” ~Charley Sweet
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 ...
Choosing a Jump Rope
When it comes to choosing a jump rope, you don’t have to spend a fortune. Here are a few of our favorites and some quick tips to consider about jump rope length, weight and maintenance. Choosing a Jump Rope Brand Here are our top three picks for jump ropes: -RX Jump Ropes The RX jump ...
3 Reasons to Try CrossFit for Kids and Teens
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 ...
William Barnhisel on “Dad Strength”
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 ...
Explaining CrossFit Terms to Your Friends
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 ...
CrossFit Levels
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. Our goals ...
Family Fitness Middletown NJ
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 ...
Collin Martin, Athlete of the Month
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 ...
CrossFit Salus Kids At Home Workouts Summer
CrossFit Salus Kids At Home Workouts Summer 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 ...
Hand Rips: Maintaining Your Hands for CrossFit
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. Our hands have seen it all, we’ll ...
Maxson & Joshalynn Athlete of the Month
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 ...
“I want to continuously challenge myself and stay physically active for as long as I can.” ~Alex Lautenschlaeger, Athlete of the Month
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.
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 ...
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 ...
“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 ...
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 ...
Bill May “Practicing a healthier lifestyle allows me to be a good example not only for my children but to my friends and family.”
"Practicing a healthier lifestyle allows me to be a good example not only for my children but to my friends and family." ~Bill May Athlete of the Month
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 ...
Want to RESET Your Mindset About Food? Ask Yourself This Question
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 ...
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, ...
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 – ...
Nutrition Challenge Rules
Welcome to the 3-Week RESET Nutrition and Healthy Habits Challenge! This is a 3-week challenge designed to build on healthy habits you can sustain for LIFE. First, we focus on Nutrition Quality – this includes WHAT you’re eating. It’s time to clean out the kitchen cabinets! We also add on Nutrition Quantity. This includes how ...
Margaret Casagrande: Athlete of the Month December 2021
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 ...
Experiencing Stress and Anxiety? Get to the Gym with Intensity!
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 ...
How to Safely Cut Weight Before a Weightlifting Meet (Preview)
How to Safely Cut Weight Before a Meet By Angela Salveo, Sports Nutrition Coach Below is a snippet of an article that Angela Salveo, Salus Nutrition Coach, wrote an article for the Catalyst Athletics Performance Menu Magazine. To get the full guide, fill out the form below. Cutting Weight Like A Pro Just like your ...
Is it Possible to Get Enough Protein as a Vegetarian?
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.
Gina Brownfeld: Athlete of the Month November 2021
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 ...
Kaitlyn Mare Athlete of the Month October 2021
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 ...
Brady & JT, Teen Athletes of the Month September 2021
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 ...
Traveling to a New CrossFit Box? CrossFit Drop in Etiquette: What You Need to Know Before You Go.
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 ...
Maintaining Your Health & Nutrition During Travel
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 ...
Richard Crocker Athlete of the Month August 2021
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 ...
Yuliya Lee Athlete of the Month July 2021
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.
Healthy Swaps
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 ...
Take the sCRAP-py Food Quiz
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 ...
Is Sugar Bad? Plus Hidden Names for Sugar
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 ...
3-Week Body Weight Workouts
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 ...
Liz and Jonathan, Athlete of the Month May & June 2021
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 ...
Got Pain? Your Gut Might Be To Blame.
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 ...
Courtney Guerriero, Athlete of the Month April 2021
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. ...
Overcoming Procrastination: Just Do the Dishes Already
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 ...
Athlete of the Month: 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.
Bar Muscle-Up Progressions
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. ...
Why You Should Compete in the CrossFit Open
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 ...
Athletes of the Month: The G-Unit
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 ...
Healthy Popcorn Recipe
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 ...
Taking Time for Yourself: Why Self-Care is SO Important
Do you ever feel guilty taking time for yourself? You shouldn’t. 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. ...
Why Should You Take a Rest Day?
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 ...
Beyond the Scale: 5 Health Metrics That Are More Important to Measure
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 ...
Taking Control of Cravings and Temptation
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 ...
Athlete of the Month: Cosmo DeGennaro
“Working out at Salus has helped me in so many ways. It has built me up as a person. Back when I first started, I never thought I would have accomplished so much.” ~Cosmo DeGennaro
How Much Should I Eat? How to Start Listening To Your Body
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 ...
Dealing with Setbacks
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 ...
The Importance of Mobility and Stretching
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 ...
Debunking Nutrition Myths
When it comes to food and fitness, how many false assumptions have you heard before? Carbs are bad…fat will make us fat…if we do a gazillion sit-ups, we’ll get abs…to lose weight all we need to do is keep cutting calories, right? Not quite. Brainwash be gone! Carbs are not “bad.” Although low-carb diets do ...
Wild Salmon vs Farmed Salmon
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. However, not all salmon is created equal. 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 ...
Micronutrients: Benefits of a Colorful Plate
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? ...
From a Deprivation Mindset to a Decision Mindset
Moving from a from a deprivation mindset to a decision mindset is a habit. It’s your conscious decision to eat foods that make you feel better, look better and perform better. Own it.
Destination Fixation
The cornerstone of all success begins with your foundation: Your WHY. What’s important to you? What is the ultimate goal? Why do you want it? 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 ...
How to Create a Bedtime Routine
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 ...
Want to Know the Secret to Meal Prep? Plan Ahead
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 ...
The Link Between Sleep and Goals
Too tired to crush your goals? The link between sleep and goals is strong. Put these tips into practice you'll have more energy to attack those goals.
7 Keys to Setting SMARTER Goals
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 ...
Congratulations to Coach Lisa, CCFT Level 3
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 ...
Athlete of the Month: Jack James
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 ...
On-the-Go Protein Power Balls
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. ...
3 Ways to Optimize Recovery
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 ...
Post-Workout Nutrition: What to Eat After Training
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 ...
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 ...
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 ...
Life After the Nutrition Challenge
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 ...
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, ...
Olympic Weightlifting in NJ: Some Basics
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 ...
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 ...
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 ...
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 ...
Positive Self-Talk | What are you saying to yourself?
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 ...
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. Studies Show Exercise is Good for the Body and the Brain Healthy bodies mean ...