What is the Right Nutrition Strategy for Injury?

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!):


  • Energy needs will change. Typically, during acute injury repair, energy needs increase from baseline intake (BMR may increase by 15-20%).
  • Though, keep in mind that this may not be as much as what the athlete used to eat relative to training and competition.


  • Injured athletes need more. They should aim for 1.6-2.3g/kg, up from the usual 0.8 g/kg.
  • When increasing protein intake, the amino acid content should also be considered. In particular, the amount of leucine (“the anabolic trigger”), one of the keystones of protein synthesis, is important. Leucine is found in salmon, chickpeas, brown rice, eggs, nuts, beef.


  • A diet high in trans-fats, omega-6 rich vegetable oils, and saturated fat is pro-inflammatory (in other words, oils such as corn, sunflower, safflower, cottonseed, and soybean will worsen the inflammation).
  • On the other hand, a diet high in monounsaturated fats and omega-3 fats is anti-inflammatory (opt for fats found in foods such as olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds).


  • Complex carbohydrates are important during recovery and should include adequate micronutrient intake from vegetables, fruits as well as minimally processed high-fiber sources like oats, quinoa, brown rice.
  • Simple carbohydrates from processed and refined sugars should be limited as they can increase inflammatory response.

Meal Timing

  • Studies show the value of nutrient timing in stimulating protein synthesis, reducing muscle damage, enhancing recovery, and improving body composition.
  • The timing of macronutrient ingestion throughout the day is particularly important, with special attention to nutrition before and after therapy sessions.

The Mind

  • Physical injury and mental health are closely linked. Several studies have shown that injured athletes with higher levels of stress, anxiety, and fear of reinjury are less likely to fully recover.
  • On the flip side, having a high athletic identity (I believe you are considered an athlete if you train on purpose) can motivate an athlete to commit fully to their rehabilitation and have been associated with improved outcomes.

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

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

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

menopause nutrition

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 worked initially, but when she reintroduced foods, the weight returned) She often found herself snacking when she wasn’t really hungry because she wasn’t getting in the right balance of macronutrients.


She was worried about how to eat to support her stage in menopause but she felt stuck wondering what to do.

Sound familiar?

You’re not alone.


In the menopausal transition, lowering estrogen levels have been associated with loss of lean body mass (LBM) and increase in fat mass. Research shows that menopause is associated with increased prevalence of obesity, metabolic syndrome, cardiovascular disease, and osteoporosis.

Yes, It is Possible to Improve Body Composition Through Nutrition During Menopause

In just 6 months, my client didn’t just lose close to 20 pounds (over 8% body fat lost!) but she has drastically improved the quality of her life and her relationship with food, exercise, and her body.


That’s right – during menopause, she lost fat and maintained her muscle by making nutrition changes.

Best of all, she made this progress even through the holidays and she’s still crushing it. I couldn’t be happier for her!


Now, listen. She does the work and she does it consistently. She is open and honest when she’s struggling and we work through it with her. This is what she had to say:

“CrossFit Salus was the best way for me to get started and stay motivated. I make time for myself with walking, getting enough sleep, lifting moderately, eating with intention, eating healthy carbs and focusing on my why. I want this to be long term weight loss and to stay healthy and focused.
Angela helps keep me on track with weekly check ins, keeping me accountable and reassures me that I’m on the right track… even when I’m unsure.”

All it takes is the decision to change and show up for yourself for once. It’s time to ditch the dieting mindset and embrace a mindset and lifestyle change.


For good.

Menopause Nutrition Considerations

Luckily, the foods you eat have the opportunity to make a significant difference on your body composition and symptoms. Here are a few general recommendations:

Clean it up.

Take time to read labels, avoiding saturated fats, trans fats and sugars. Or better yet, eat more foods that don’t have a label.

Add bulk.

Include high-fiber foods to help you feel fuller longer and vegetables to boost micronutrient consumption.  Aim to have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.


Ageing increases dietary protein requirements because skeletal muscles reduce their capacity of activating protein synthesis in response to anabolic stimuli, possibly due to insulin resistance. In fact, some studies show that higher protein intake is associated with higher lean body mass in postmenopausal women.


The suggested amount? 1.2 g/kg body weight – that’s up from the recommended (minimum) of 0.8g/kg.

Sound like what you need? I can help.

Send me a message at nutrition@salusnj.com and I’d be happy to chat with you about where you are currently, where you’ve been, where you want to go, and how I can help you put the pieces together.


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) than how much you eat, what you eat and when you eat.”

The basics aren’t always easy, obvious, or sexy

For instance, guess how many Americans meet the following five criteria?

  • Don’t smoke.
  • Get regular physical activity.
  • Drink no alcohol or only moderate amounts.
  • Maintain a healthy body weight.
  • Get enough sleep.

Only about 6% of Americans are doing this simple five-part combination of basic healthy lifestyle tasks* — never mind all the other stuff like eating enough protein, having a healthy mindset, building supportive relationships, and so forth.

Foundational Means Essential

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

At Salus Nutrition, we help our clients change by helping them succeed.

Success Breeds Success

Hear what our clients have to say.

Meet Amanda

Since being down more than 6% body fat and gaining more than 7lbs of muscle…..gymnastic movements feel better, more PR’s have been coming in left & right for me lately, and the confidence I have with myself both inside the gym and outside of the gym is next level. I’m SO happy I decided to invest in myself and finally commit to my health– it’s been 100% worth it!” ~Amanda O’Grady

Meet Chris

Chris Petrosino from Andare Fitness Company didn’t just lose 30 pounds in 24 weeks… he lost 30 pounds without sacrificing any precious muscle – that’s NOT easy to do. Dropped 8.5% body fat and lost over 4 inches around his navel. Here’s what he had to say:

Angela is an amazing coach and motivator. She keeps you accountable and the weekly check ins are a huge reason I was able to stay on track. No matter what my week’s plans or obstacles incorporated she could tell me exactly how to tweak what I was eating or even when I should eat.

By far the most success I’ve had with a nutritional coach!!

I will recommend her to anyone interested in wanting a nutritional coach. Since dropping over 30 pounds (my journey is still ongoing) my movement and flexibility have improved so much. I cannot thank Angela enough!!!“~Chris

Meet John

John started Nutrition Coaching in October 2022 with the goal to gain control of his nutrition and form good habits with consistency. Since then he has lost over 5% body fat and even increased lean body mass. And we’re just getting started!

Coaching with Angela has changed so many aspects of my life. I only ever imagined looking, feeling, and doing the things I do now. I learned what works for my body and increased my strength and capabilities dramatically through her guidance in just a short time and it’s only the beginning.

She takes things one step at a time to ensure true progress, even if you struggle, consistency is key and you’ll make massive changes. My physical health is carried out into my mental health and positivity in my everyday life. So happy with my progress.” ~Josh V

Meet Angelica

Her story is unique to her but can be a common story for someone just starting out with resistance training and fitting in adequate protein intake.

In our first 12 weeks together, Angelica’s weight on the scale increased 5 pounds. Sure, that can seem very frustrating.

But she was patient and trusted the process, sticking to it.

Though the scale initially went up, the body composition measurements provided a more clear picture as to what is really going on. At week 12, her body comp showed that she LOST 4% body fat (losing over 5 pounds of fat) and gained over 11 pounds of muscle! I asked Angelica what she changed over the 12 weeks:

In 3 months, I focused on bettering my diet by adding more protein, getting in some form of exercise 6 times a week, and sleeping a normal amount of hours per night. Though this was tough, it really paid off! I’ve gained such a significant amount of muscle that it’s made me more confident in my sport (Roller Derby) and my everyday abilities. I feel super strong and able to take on the world.

Meet Adrianna

Adrianna decided to start Nutrition coaching perhaps at one of the hardest times of the year…right before the holidays. Her goals? Give herself the best chance possible for her upcoming competition, increase energy and strength.

Over 12 weeks (and through Thanksgiving, Christmas and New Year), she didn’t just smash some PRs on the platform, but she also lost over 4% body fat (losing 7 pounds of fat and gaining close to 6 pounds of muscle).

I am in awe of how much my body changed during the time I spent with Angela. Though my weight did not change that much, my body was changing – I even fit into one pair of jeans that I had stopped wearing previously. I also saw gains on the platform. Squat and snatch PRs went up almost weekly, and I felt that my body was able to withstand and recover for the next session with ease. My sleep also improved significantly. I now fall asleep shortly after getting in bed, and I wake up well rested and refreshed.

I learned a lot during this time – and surprised to see how little protein I was eating before. Tracking my meals was eye-opening and meeting my daily protein goals became my top priority. This in turn led to less snacking and less mindless grazing between meals, which also means that my sugar levels are consistent throughout the day. I no longer suffer the 3 PM slump. I honed in my meal prep strategies to guarantee good choices for work lunches and emergency snacks. I don’t think I’ll ever go back to not planning weekly meals. How I made it this far in life winging it is a mystery.

I also did this during Thanksgiving and the winter holidays. I indulged in my favorite foods responsibly, and had a plan for what to eat and how much going into the celebrations. I don’t feel like I missed anything or that I was denying myself. I learned to focus on managing the nutrition my body needs to perform on the platform and that’s the most important lesson.

*Liu Y, Croft JB, Wheaton AG, Kanny D, Cunningham TJ, Lu H, et al. Clustering of five health-related behaviors for chronic disease prevention among adults, United States, 2013. Prev Chronic Dis. 2016 May 26;13:E70.

“It’s my favorite time of day to focus on me.” ~Annette Navarro

annette athlete of the month

Each month we bring you an interview with one of the inspiring athletes at Salus. We highlight this individual because they have something special. They give their best in every class, they are hungry to learn and always ready to put in the work. Not only that, but this person supports their fellow classmates and encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.


Like a Ninja assassin, Annette quietly moves through the warm up and the strength work dialed in and focused. When the WOd hits, she pulls out the advanced moves for the kill! After class she helps everyone with clean up and equipment with a great attitude. The silent killa I love to have in class!” ~Coach Gino


I’ve been working with Annette with her nutrition and lifestyle goals for about six months. During this time, she didn’t just lose 4.5% body fat, but she also made efforts to improve her sleep habits, dial in her meal timing and displayed a strong determination to fit in her workouts and meals navigating around a tough holiday work schedule.” ~Coach Angela


Annette will also always take the time to motivate you during the WOD with her quiet serious look however you better not say no with that being said knowing her on a personal level she is super sweet and has the best organized gym bag I’ve ever seen!” ~Coach Scott


I may or may not have been the one who gave Annette this nickname, legend unknown. However, I met Annette many months ago, when she casually told me “I’ve not Crossfitted in awhile, but I am back at it now.” I initially was cautious when she responded calmly “yes” when asked if she was planning to the Rx the WOD for the day. She did NOT fault on form, nor did her pace let up and she crushed it. Friday by Friday, she shows up, initially layered up in sweatshirt and pants, all accessories (as Scott also noted) set and ready to go… and from peaceful with a friendly smile, on “Go”, she shows her dedication and intensity, never letting up right to the last second, EVERY time. On occasion, at end of the WOD… I will look over to see how she feels about her accomplishment, and I’ll get that silent killa – grin. Inspirational athlete.” ~Coach Marc


Meet Annette Navarro, Athlete of the Month February 2023

1. When and why did you start at Salus?

I started Salus in August 2022 but did a drop-in in February of 22’ when I moved down to Monmouth County from Northern NJ.

I chose Salus because the community was very welcoming.

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

Yes, I took a break from CrossFit for a month to try a different fitness approach and although it was good it wasn’t the same results I get with CrossFit.

My overall strength and endurance have improved!

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

Strict HSPUs to a riser. I’m down to one ab mat and feel it in my bones, that full range is right around the corner.

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

Well I’ve lost some weight, gained some muscle…

…and I’m back in my old jeans.

5. How has Salus changed you in other ways?

I’ve been working with Angela to get my nutrition back on track which is inclusive of sleep and stress management and have made progress with all.

It’s helped me keep focus on the things I can control.

6. How do you describe Salus to your friends?

Salus has great programming and one of the best CrossFit communities I’ve encountered through my years of CrossFitting.

7. What keeps you motivated to continue?

It’s my favorite time of day to focus on me.

It makes me feel like a kid again exploring a jungle gym.


8. Favorite lift or WOD?

Deadlift. It’s a basic movement we do everyday, like squatting. It’s empowering to be able to lift heavy weight off the ground.
I don’t know if I have a favorite WOD but I do enjoy Murph.

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

I would tell a newbie not to be intimidated and to make every effort to try to make it part of their daily routine.

I would tell them to focus on form first, the rest will come in due time.

10. What is your next goal to accomplish?

I would like to become GYMNASTY 🙂.

The beauty of CrossFit is that there’s always something to work on.

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

It would include deadlifts, double unders, pull-ups

12. Favorite thing to do for fun?

I don’t know if I have one favorite thing but I would say exploring different areas by foot (walking, hiking or running).

13. Favorite healthy dish….and favorite “splurge” meal?

Is there such a thing as a favorite health dish? My splurge is gluten free pizza or chicken tostadas.

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

I would choose to be an everyday superhero, someone who makes a difference on a daily basis like the folks I work with in the healthcare industry.

If I had to choose an animal I would say a family lion, they are always on the hunt and protecting their family no matter what.

15. Favorite motivational quote?

“Make the most of yourself for that is all there is of you.”
Ralph Waldo Emerson

“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 encourages them to reach their goals, too. This athlete embodies what we believe the Salus Community should be all about.

Shani is full of surprises and an undying determination. We knew she was going to be willing to put in hard work when she mentioned she was in the Israel Defense Forces. Her commitment to achieve her goals, regardless of the challenges she faces, is inspiring.” ~Coach Gino

I’ve been working with Shani on her goals to improve body composition and establish better eating habits. Throughout our initial 12 weeks of Nutrition Coaching, she didn’t just lose 5 pounds of body fat, but she also gained 3 pounds of muscle in the process. That kind of transformation can only be done with a high level of determination and consistency.” ~Coach Angela

You can always find Shani front and center for every class she attends. She’s attentive and ready to try a new challenge to work towards her goals. Give her a cue, and her response is usually “I’m trying,” which perfectly describes her commitment and work ethic from day one.” ~Coach Erin

One word that comes to mind when I think of Shani is determination. Last year during the open she wanted to get a pull up and she never gave up and now I see her at open gym doing extra work because she is determined to be her best. Making excuses is not in her vocabulary which is evident with what she’s going through but she still shows up.” ~Coach Scott

Meet Shani Harper, Athlete of the Month January 2023

1. When and why did you start at Salus?

I started back in October of 2021. I wanted to change up the workout I’ve been doing the past few years.

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

Wow! I’ve gone from 1-10. A BIG 10! Now, I am more flexible and definitely have improved my strength!!

Plus, I am more confident with myself than I have ever been.

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

Push-ups, pull-ups, toes to bar, lifting heavy weight.

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

I am stronger, more fit, confident.

After having 3 kids my abs\stomach never felt tight and strong. Now I have muscles for the first time in my life.

5. How has Salus changed you in other ways?

I completely changed my daily nutrition habits. Now I’m focusing on fitting in protein and vegetables first.

Salus is a big stress relief for me as well. Now, I’m sleeping straight through the night.

6. How do you describe Salus to your friends?

The best thing I did for myself, my health.

Salus is a warm and supportive community. I just love it.

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

The results are showing off.

I love the fact that everyday is a challenge with a different workout.

8. Favorite lift?

Back squat.

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

Keep going, don’t give up. It’s only getting better.

10. What is your next goal to accomplish?

Getting more fit, stronger.

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

5 rounds of:

  • 25 burpees
  • 25 toes to bar
  • 400 meter run.

12. Favorite thing to do for fun?

Hiking, beach outdoor activities. Dinner with friends.

13. Favorite healthy dish….and favorite “splurge” meal?

Favorite healthy dish: Branzino fish on the grill. Israeli salad and tahini.

And my “splurge” will be shawarma in pita with a bunch of salad inside.

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

Wonder woman:) Because she is a strong independent woman.

15. Favorite motivational quote?

“What doesn’t kill you makes you stronger.”

16. Interesting fact not many people know about you.

Love my naps:)


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:

  1. metabolic conditioning (like running, rowing and jumping rope),
  2. gymnastics movements (like push-ups, pull-ups, ring work and muscle-ups), and
  3. weightlifting (like the clean and jerk, dead lift and the overhead squat).

Don’t worry if you don’t know what all of these are – our job is to teach you!

Salus represents the solid foundation that CrossFit’s philosophy is balanced on: the building blocks.

Building Blocks of CrossFit

Level 1: Nutrition

Everything should start with nutrition as your base. If you eat terrible, you’re going to feel terrible and get terrible results. Simple as that.

Without getting too complicated – eat meat and vegetables, some fruit, nuts and seeds, little starch and no sugar. Eat only enough to support exercise but not to add body fat.

Check out Salus Nutrition Coaching for more information.

Level 2: Metabolic Conditioning

Simply put: cardio, aerobic capacity. Want to “breath better?” Climb stairs without getting out of breath, enjoy a hike with the kids? Jump rope, row, bike, run…even burpees will help you with that.

Level 3: Gymnastics

Control your own body in space and time and perform all range of motion is why we emphasize mobility and gymnastics skill work. At Salus, we love to work on bodyweight exercises like pushups, pullups, handstands. We get our hands on the floor, we hang from the rings, bars and always focus on safety first.

Level 4: Weightlifting

There’s a reason gymnastics comes before weightlifting. Too many times, people want to jump right to the weights before they master their own body weight exercises (gymnastics). But if you haven’t gained mastery of your own body or developed some level of aerobic conditioning, your gains in weightlifting will be slowed.

Be patient and trust the process. The elite weightlifting skills as seen in the Olympics are known as the Snatch and the Clean and Jerk. Check out Salus Barbell Club for more information.

Level 5: Sport

The programming at CrossFit Salus is designed to build your foundation that allows individuals of all levels and all ages to enjoy athleticism, strength and endurance. Whether you’re playing a game of ball with your kid on the weekend or training for a local CrossFit competition, follow this process and you’ll see the results come.


CrossFit seeks a balance of the ten general physical skills, placing no one skill above the others.

  1. Cardiovascular endurance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy

The goal is to have no weakness…which means finding which of these ten you’re not good at and attacking them until there’s something else on the list that’s a weakness and then attacking it and so on. The process is never ending and the goals are constantly changing.

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.

At CrossFit Salus, we program a “”SMART START” and a “FITNESS” level in every class – lighter weights, modified movements, beginner-friendly.

Come see for yourself.

You’ll be joining a tight-knit local community that is connected to a massive global network of people — people who, like you, are working to become fitter and healthier. You’re now part of a group of people who are here to motivate and support you along the way. We’ll help show you around the gym and introduce you to our coaches and our community

When you’re ready to show up, our amazing (and patient) coaches are ready to welcome you.
Questions? Give us a shout at info@salusnj.com

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. Get your energy back and live a full and healthy life.

Instead of going to a regular gym and wandering from machine to machine without any guidance, every single one of our amazing coaches are ready to guide you and encourage you every day, placing strict emphasis on safe movement…and FUN.

Do you want more than just a workout? We know you do.

Give us a shout to find out more: info@salusnj.com


“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.

Our December 2022 Athlete of the Month is Donnie Coates. We believe he strongly embodies what we believe the Salus Community should be all about.

What I realized when Coaching Donnie is that he comes in projecting a positive and supportive attitude every time. He defines what we call camaraderie in CrossFit.” ~Coach Gino

Donnie is one of the most supportive and encouraging people I know. Not only is he a beast of an athlete (love when I have the chance to WOD next to him) with grit and tenacity, it’s clear he’s passionate about helping others succeed as well. This is where the real satisfaction lies.” ~Coach Angela

There are athletes that can literally infuse positivity into a room. Donnie does that effortlessly through encouragement and his work ethic. It doesn’t matter if you’re doing a CrossFit workout alongside him, lifting on a platform, or working during Open Gym. Donnie never misses a moment to cheer someone on and when he calls YOUR name, you don’t want to let him down! He models a “don’t quit” attitude every workout and is always receptive to how he can improve as an athlete.” ~Coach Erin

I don’t get to coach Donnie much but speaking as a community member he has been an awesome addition to Salus! Always positive and always cheering on every athlete!! His energy and excitement for CrossFit and our community is contagious 💪🏼” ~Coach Melissa

I love coaching Donnie. He’s always working hard & pushing everyone else around him! Awesome energy in class when we have him.” ~Coach Camilla

The first thing that comes to mind about Donnie is his positive and encouraging attitude. He’s always there to cheer someone on especially during a WOD. He also goes into the workout with a plan a sticks with it. As good as an athlete he is, he’s not concerned with the PR button or leaderboard. Donnie is a great example of being consistent with proper form and technique. Oh and let’s not forget how much he loves his PVC pipe 🤪” ~Coach Scott

Donnie Coates, Athlete of the Month December 2022

1. When and why did you start at Salus?

My first drop in was July 29, 2021 (actual video proof below 🙂 ). I had been away from CrossFit for a while and wanted to get back into it. I started CrossFitting full time in September because I loved it, loved the environment and well “My Captain,” Alicia was all-in on me coming to Salus to be on her team again. 

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

I’ve only gotten better. I’ve learned to manage workouts better. 

“Let me control the workouts.” NOT “Let the workouts control me.”

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

 If I had to say one, and as stupid as this sounds: Wall Walks. I never liked being upside down at all. I used to go about half way, they say, “maybe next time.” I had no control and let fear dictate my ability. The 2022 CrossFit Open I was scared to death doing all those wall walks. 

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

I’m a True Meathead at heart. So, I know that I’ve put on more showable muscle. Broad shoulders make your midsection look smaller.

5. How has Salus changed you in other ways?

I’ve been so much better with nutrition and consistency. Now, my blood work is better than before I started at Salus. 

CrossFit is my stress relief. I get to disappear for an hour or more and lose myself in those minutes. 

6. How do you describe Salus to your friends?

Welcoming, engaging, energetic, a friendly, no pressure environment. 

No Egos.

No Glamour. 

Just hard work, by a fantastic group of friends, coaches and athletes. 

Salus offers you a road map to great fitness and proper nutrition. It’s just up to you to take the first step

Murph WOD at Salus

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

The other athletes and their progressions keep me motivated. I never leave upset because everyday someone else impresses me with their abilities. 

I’m having fun. When I stop having fun, I’ll lose motivation. I’ll never stop having fun.

8. Favorite lift or WOD?


They HURT, they BURN, they make you feel like you can’t go anymore. That’s when you push even harder for those who paid the ultimate sacrifice for our Freedoms. 

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

Just show up!  You won’t know unless you try. You won’t regret it. 

The hardest part is walking through the door. If you’re lucky enough like I was, Coach Melissa will be there to welcome you in the first six seconds and make you feel like family.

READ: What to Expect During Your First CrossFit Class

10. What is your next goal to accomplish?

Get back on the rings for ring muscle ups. 

Finally clean over 225#.

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

It would be a HERO WOD. 

60 Minute Death by Squat Cleans (add 1), Double Unders (add 20), Bench Press (add 2), Bar Muscle Ups (add 1) 

12. Favorite thing to do for fun?

Yankees Baseball, CrossFit, Jiu Jitsu and Concerts. Those are my escapes and what I love to do most.   #ItsBritneyBitch 

13. Favorite healthy dish….and favorite “splurge” meal?

Healthy Dish is chicken and sweet potatoes. Sweet Potatoes are where the gains are made. 

Splurge is Bacon Cheeseburgers for sure. 100% No Doubt!!!!

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

I’d be my Grandfather Irving, my fathers father. He was a large man, He Stood Tall and built like a rock! (Most people are tall to me). He was a Fireman in the Navy. He served in WWII. Then he worked the railroad for many years. He was an amazing self taught carpenter and provided for his family like no other. He was a kind but strict man. He had an amazing heart. He was a Superhero and a Superstar. 

15. Favorite motivational quote?

“The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life.”

16. Interesting fact not many people know about you.

Two important facts that not many people know:

I had taken Prescribed Human Growth Hormone for approximately 8 years as a child just to get to average height. Too bad my mother didn’t mix it with the really good stuff. 

Lastly, I’ve had a CrossFit Level -1 Coaching/ Training certificate since 2017.

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 and sign your waiver here.

Happy New Year!

We’re excited to continue our twist the annual New Year’s Eve event.

“The Girls” meet the “Heroes”

Join us on December 31st for an unforgettable 90-minute WOD: “The Girls” meet the “Heroes.”

This is our last class of the year with a few special WODs combing a benchmark Girl and a Hero WOD with two partner options and one solo option.: “The Girls Meet the Heroes.”


This year, Elizabeth meets Tommy V, Ingrid meets Nickman and still together, Annie and Morrison.

The challenge is to complete 2 wods!

Order Your Event T-Shirts

Order your “Girls Meet the Heroes” tshirt before December 13th at https://tinyurl.com/SalusNYE.


Guests Welcome!

Bring a CrossFitty friend (note: this is not an appropriate class for someone brand new to CrossFit)! Guests are welcome, choose “drop-in” to reserve and sign your waiver.

Members, reservations will be open on Wodify one week out.

Share on Social

When you sign up be sure to tag a friend and invite them to come, too!

Give us a shout on Instagram or Facebook @Salusnj #GirlsMeetTheHeroes #SalusNYE

What do I bring?

Always a fun event, bring some snacks to keep you going strong, plenty of water, maybe a change of clothes. And BYOB to hang and make a toast after your WOD(s) if you want.

Happy Holidays

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 Rear!

All the best,

~Your coaching staff at Salus:
Gino & Angela, Lisa, Steven, Scott, Camilla, Melissa, Erin, Alicia