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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, …
Earn Your Girl Scout Staying Fit Badge
- Blog,Kids & Teens
- September 23, 2023
Discover Fun and Fitness with the Girl Scout Staying Fit Badge If you’re looking for creative ideas to help your Girl Scouts earn their Staying Fit Badge, look no further! At Salus, we’re excited to offer a dynamic and engaging program that combines games, fitness activities, and valuable lessons in health and wellness. Our experienced …
Debunking Nutrition Myths
- Nutrition
- September 22, 2023
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. In this exploration of common nutrition myths, we’re delving deep into …
Leo’s secret to success? Patience!
- Athlete of the Month,Blog
- September 14, 2023
In the heart of the Salus fitness community, we often encounter remarkable individuals whose dedication and progress inspire us all. This month, we’re shining the spotlight on Leo, a dedicated 6am-er who has been on an extraordinary journey since joining Salus in November 2022. “From his first day in on ramp busting out handstand push-ups, …
“I feel stronger and have more confidence.” ~Marie Brown
- Athlete of the Month,Blog
- August 14, 2023
Meet Marie, our remarkable Athlete of the Month, who defies expectations by pursuing her CrossFit journey even while embracing the beautiful journey of pregnancy. As she gracefully navigates this unique chapter of life, her dedication to fitness has not only kept her body in shape but has also had a profound impact on her mental …
3 Ways to Optimize Recovery
- Blog
- July 28, 2023
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 Manage Stress: Stress is an undeniable part of life. There are good and …
“CrossFit and the Salus community cures a bad day.” ~Erica Schneider
- Athlete of the Month,Blog
- July 11, 2023
Showing up to CrossFit Salus is more than showing up to a gym — it’s all about the community. From the outside looking in, one may wonder, why do I need a CrossFit community to be successful in achieving a fit and healthy lifestyle? Erica is a shining example of what makes all of us …
“Before Salus this would have been impossible.” ~Patty DeGennaro
- Blog,Kids & Teens,Testimonial
- June 9, 2023
Letter from Patty DeGennaro, Cosmo’s mother: “It’s been 6 great years, 3 buildings, 1 parking lot, a pandemic and it’s all been amazing. You folks have played a giant part in his life and have helped him to achieve his dream of being an athlete. Diagnosed with epilepsy and sensory processing disorder as a …
Nikki Achieved Her Body Recomposition Goals
Body recomposition is probably one of the top goals I work on most with my clients. While that combination is very hard to achieve, it is absolutely POSSIBLE with consistency day in and day out. Nutrition, sleep, hydration, exercise…they all need to be on point. Body recomposition involves simultaneously decreasing body fat and increasing lean …
“Just show up!” ~Dylan Baxter, Athlete of the Month
- Athlete of the Month,Blog
- June 4, 2023
Consistency is the key to achieving progress. But it’s persistence in doing those actions repeatedly that is going to get you those elusive PRs and experiencing big results over time. And our next Athlete of the Month, Dylan Baxter, is a solid example of that. “Dylan always shows up to give 100%! He’s very dedicated, …
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 …
Christina Froelich Athlete of the Month
- Athlete of the Month
- May 8, 2023
Each month we bring you an interview with one of the inspiring athletes at Salus. We highlight this individual because they have something very special. They give their best in every class, they are hungry to learn and always ready to put in the work. Not only that, but this person supports their fellow classmates …
“Our ‘why’ is being good stewards of our minds and bodies.” Meet the Young Family: April Athletes of the Month
- Athlete of the Month,Blog
- April 16, 2023
This month Salus would like to congratulate the Young Family on being named as our Athletes of the Month. When it comes to dedication, David and his kiddos: Rowland, Hero and Signy, have all the heart, drive and determination! Each one brings a bright light when they walk into our gym with a can-do attitude …
Nutrition Challenge Rules
Welcome to the Salus Nutrition 60STRONG Challenge! This is a 60-day challenge designed to focus on building healthy habits you can sustain for LIFE. When is the Challenge Start date: Monday, April 17 End date: Thursday, June 15 (just in time for the first day of summer) How to Join Register with your gym: Salus …
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
- Athlete of the Month,Blog
- February 13, 2023
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
- Athlete of the Month,Blog
- January 21, 2023
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
- Blog,Salus News
- December 21, 2022
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!”
- Kids & Teens,Salus News
- December 19, 2022
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?
- Blog
- December 17, 2022
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?
- Blog
- December 15, 2022
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
- Athlete of the Month,Blog
- December 9, 2022
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
- Athlete of the Month,Blog
- November 7, 2022
“For me working out is more about my mental health than physical…the physical benefits are just a bonus.” ~Sandy Puzio
Thanksgiving Thank You!
- Blog,Salus News
- November 7, 2022
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
- Nutrition
- October 27, 2022
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
- Blog,Kids & Teens
- October 26, 2022
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
- Blog
- October 26, 2022
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
- Athlete of the Month,Blog
- October 12, 2022
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?
- Blog
- September 27, 2022
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?
- Blog,Salus News
- September 26, 2022
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
- Athlete of the Month,Blog
- September 23, 2022
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
- Blog,Kids & Teens
- September 16, 2022
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
- Blog,Kids & Teens
- September 1, 2022
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”
- Athlete of the Month,Blog
- August 19, 2022
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
- Blog,Salus News
- July 25, 2022
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
- Blog,Salus News
- July 20, 2022
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
- Blog,Kids & Teens
- July 16, 2022
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
- Athlete of the Month,Blog
- July 14, 2022
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
- Kids & Teens
- July 12, 2022
CrossFit Salus Kids At Home Workouts Summer Welcome to CrossFit Salus Kids’ At-Home Workouts for the Summer! As the warm weather beams outside, it’s the perfect time to get your young ones moving, engaged, and learning valuable skills in a fun and exciting way. This season’s theme is “Integrity: Do the right thing (even when …
Hand Rips: Maintaining Your Hands for CrossFit
- Blog
- July 7, 2022
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
- Athlete of the Month
- June 27, 2022
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
- Athlete of the Month,Blog
- May 12, 2022
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
- Blog,Kids & Teens
- April 29, 2022
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 …
“I sleep much better at night, I eat better, overall I feel better about myself.” Matt Eaton, Athlete of the Month
- Athlete of the Month
- April 13, 2022
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
- Blog,Kids & Teens,Nutrition
- March 30, 2022
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.”
- Athlete of the Month,Blog
- March 15, 2022
“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.”
- Athlete of the Month
- February 16, 2022
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
- Nutrition
- January 28, 2022
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
- Athlete of the Month,Blog
- January 13, 2022
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 – …
Margaret Casagrande: Athlete of the Month December 2021
- Athlete of the Month
- December 21, 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!
- Blog
- December 16, 2021
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
- Athlete of the Month
- November 3, 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
- Athlete of the Month
- October 25, 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
- Athlete of the Month,Kids & Teens
- September 15, 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.
- Blog,Events,Kids & Teens,Salus News
- August 25, 2021
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
- Athlete of the Month
- August 20, 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
- Athlete of the Month
- July 20, 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
- Blog
- June 8, 2021
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
- Athlete of the Month
- May 24, 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
- Athlete of the Month
- April 1, 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
- Athlete of the Month,Blog
- March 9, 2021
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
- Blog
- March 8, 2021
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
- Blog
- March 1, 2021
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
- Athlete of the Month,Blog
- February 11, 2021
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?
- Blog,Salus News
- January 27, 2021
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
- Blog
- January 26, 2021
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
- Nutrition
- January 21, 2021
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
- Athlete of the Month,Blog
- January 20, 2021
“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
- Blog
- January 17, 2021
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 …
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? …
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
- Blog,Kids & Teens
- January 1, 2021
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
- Blog,Nutrition,Salus News
- December 10, 2020
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
- Blog,Salus News
- December 2, 2020
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
- Athlete of the Month,Blog
- December 2, 2020
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
- Nutrition
- 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. …
Post-Workout Nutrition: What to Eat After Training
- Nutrition
- 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 …
Meet Chelsey & Sam, Athletes of the Month November 2020
- Athlete of the Month,Blog
- November 9, 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 …