Earn Your Girl Scout Staying Fit Badge

girl scout staying fit badge

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 Salus Coaches are dedicated to creating a safe, enjoyable environment where your girls can learn how to stay fit and healthy while having a blast.

Studies Show Exercise is Good for the Body and the Brain

Research consistently shows that exercise is not only beneficial for the body but also for the brain. Keeping kids physically active isn’t just about developing strong muscles; it also enhances cognitive performance and supports better focus. This is particularly important in today’s learning environments, whether in the traditional classroom or the virtual one. Exercise is like a mental boost that stimulates brain growth, making it easier for kids to learn and excel in their studies.

Cultivate a Love for Exercise at Salus

At Salus, we understand the importance of instilling a love for exercise and healthy living from an early age. Our approach is to make fitness enjoyable through interactive games, fitness challenges, and engaging activities. By participating in our specialty class, your Girl Scouts will not only earn their Staying Fit Badge but also develop a lifelong appreciation for staying active and strong.

Earn Your Girl Scout Staying Fit Badge at Salus in Middletown NJ

The Girl Scout Staying Fit Badge program at Salus is designed to teach scouts various ways to build strength and maintain good health. Our expert coaches ensure that fitness is not only effective but also fun for kids of all ages. Through this badge program, Girl Scouts will gain valuable knowledge about fitness, stretching, and the importance of nutritious food choices for a healthy lifestyle. Best of all, they’ll have a blast along the way!

By earning the Staying Fit Badge at Salus, your Girl Scouts will be equipped with the skills and understanding needed to grow strong and stay healthy throughout their lives.

Schedule Your Private Group Class for the Girl Scout Staying Fit Badge

Ready to embark on this exciting fitness journey with your Girl Scout troop? Contact Angela at angela@salusnj.com to learn more about our Girl Scout Staying Fit Badge program and to schedule your private group class. Help your girls discover the joy of fitness, health, and camaraderie at Salus!

Contact angela@salusnj.com to learn more.

Leo’s secret to success? Patience!

Leo, Athlete of the Month

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, Leo continues to be a force to be reckoned with. He gives 110% on every workout but still is smart in listening to his body when he needs to scale back. His extra work in open gym, consistency and hard work are definitely paying off!!”  ~Coach Alicia

“Leo is a very hard worker, he enjoys getting feedback to help him with his form. He prefers to work smarter, not harder.”  ~Coach Gino

“Leo has shown up eager and ready to train from his first WOD with us! When he started he had amazing bodyweight strength but he has really been consistent in showing up to class and is starting to master the Olympic lifts as well! Leo’s gymnastics are so strong, often working on strict movements. I have also noticed he has been showing up to Open gym on the weekends and working hard on his own. I love having Leo in 6am class and love that he has brought his daughter on board, too!!”  ~Coach Melissa

Throughout his time at Salus, Leo has since made remarkable progress on his fitness journey. Take a moment to meet Leo:

Meet Leo Brito, Athlete of the Month for September 2023

1. When and why did you start at Salus?

I started at Salus in November 2022. I’ve been into fitness for about 30 years, but I was looking for a new challenge and wanted to try something different.

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

Amazing! I have been exercising for a long time, but the new movements that I have learned since I joined have been nothing short of incredible. Muscle Ups, Pistol, toes to bar, wall balls, etc.

Leo, Athlete of the Month

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

Definitely, Muscle Ups and Pistols are two exercises I couldn’t do before joining Salus.

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

I’m actually exercising less than I used to, but my body feels stronger and looks leaner. It’s been a noticeable transformation.

5. How has Salus changed you in other ways?

Mental focus has been the biggest change. Training your brain to do new things at my age is not an easy task, but it’s been a rewarding experience.

6. How do you describe Salus to your friends?

I tell them it’s a place of instruction, community, and care. It’s more than just a gym; it’s a supportive and motivating environment.

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

I am pretty driven individual and the fact that every workout feels like a new challenge keeps me going. Sometimes I look at the workouts before going to bed and I get excited even though they may look out my league.

8. Favorite lift or WOD?

 The Murph!!! Been doing it for a few years, and it’s a tough but rewarding workout.

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

Patience! it will come!! I have been able to learn so many movements in 10 months, so don’t be discouraged if it takes time.

10. What is your next goal to accomplish?

I need to master double-unders and get stronger in all the bar movements. That’s my next challenge.

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

1 min Bike
5 rounds
5 Muscle ups
10 Pistols
15 double-unders
1 min Bike

12. Favorite thing to do for fun?

This is my fun!!! I love working out and challenging myself.

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

For healthy, it’s baked sea bass and rice. As for splurge, it’s definitely pizza!

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

I’d be a lion because it represents pride.

15. Favorite motivational/Inspirational quote?

“Be the best human you can be.”

16. Interesting fact not many people know about you.

Nothing of note, what you see is what you get! 🙂


Leo’s dedication and progress at Salus are truly inspiring, reminding us that it’s never too late to embark on a new fitness journey and achieve remarkable results. Congratulations to Leo for being our Athlete of the Month for September! Keep up the fantastic work!

“I feel stronger and have more confidence.” ~Marie Brown

Marie, Athlete of the Month

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 well-being. Marie’s uplifting perspective shines through in her words, “Salus has helped so much with my mental state, my mind is much calmer and helps to keep me focused throughout the day.”

Marie’s commitment to fitness and well-being during pregnancy is both remarkable and motivating.

Marie is awesome, she has advanced many of her movements since she started at CrossFit Salus: handstand push ups, single leg squats, kipping toes to bar and Olympic lifts.” ~Coach Gino

Marie is an amazing athlete to coach. From the time she walked into the box, she approached learning new skills with an open mind and relentless determination. She was always willing to try something new and was persistent in conquering her skills. Now, watching her adapt during her pregnancy is nothing short of amazing as she continues to push herself while staying cautious.” Coach Erin

Marie is one amazing athlete and person! She’s ready to tackle any workout at any hour. She has amazing weightlifting and incredible gymnastics, she’s a natural born Crossfitter! Aside from her physical feats she’s a lot of fun to have in class as well.” Coach Steve

Marie shows up to work hard at every class! And Always with a smile :)) Despite being pregnant right now with baby #2 she is consistent and committed to her fitness. And she is super amazing at handstand push-ups!! I love having Marie as part of the Salus Community.” Coach Melissa


Meet Marie Brown, Athlete of the Month for August 2023

1. When and why did you start at Salus?

I joined November 2022. When my mom passed away June of 2022, I felt lost and needed an outlet to relieve my stress and sadness. My daughter’s daycare was a few stores down so I was curious to try Salus out. I had done CrossFit for 3 months in 2019 before I gave birth to my daughter and loved it. I thought it was something really good for me to start up again.

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

I’m more energized and doing WODs with correct form. I feel stronger and have more confidence performing heavier or harder WODs (but on pause right now during pregnancy).

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

I never did handstand push-ups until I joined Salus, and thanks to Alicia I’m also able to do kipping handstands which makes the workout so much easier!

marie athlete of the month

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

My body feels more in shape, I can see my legs are more toned, and my arms getting stronger.

5. How has Salus changed you in other ways?

Salus has helped so much with my mental state, my mind is much calmer and helps to keep me focused throughout the day. I enjoy waking up early and going to Salus, I look forward to it everyday!

Salus has given me the motivation to start my day on a high note and I feel accomplished.

6. How do you describe Salus to your friends?

From the very first day I joined, I felt like I belonged. Everyone was welcoming and all the coaches were so helpful and always pushed me to do my best.

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

My health is what keeps me going….especially now that I’m pregnant with my second child. I’m getting old and I need to be able to keep up with the little ones!

Staying fit and active during this time is very important to me and in a safe manner.

The coaches are always willing to help and provide alternative exercises if I’m not able to do a specific workout.

marie athlete of the month

8. Favorite lift or WOD?

I just did the dumbell Man Maker for the first time today. That was pretty hard so I’d say that’s one of my favorites.

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

Don’t be afraid because the coaches will be there to guide you in every way. The coaches are motivating and push you to do better even though you doubt yourself because they know just how far you can go.

Read >> Do I Have To Be In Shape To Start CrossFit?

10. What is your next goal to accomplish?

First, to get back to pre-pregnancy shape after I give birth and after, my goal is to get better at my kipping pull-ups and hopefully one day be able to do at least one muscle up!

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

Burpee box jump overs, kipping handstand push-ups and weighted sit-ups

12. Favorite thing to do for fun?

To be honest, I enjoy coming to Salus and that is something I do for fun! But other than that, I like to spend time at our lake house in Lake Hopatcong and do water activities with my daughter.

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

Healthy dish is salmon with broccoli and rice.
Splurge meal would be any Filipino food….I try not to eat them as much since I would have 3 or 4 servings in one sitting!

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

I always had a fascination with elephants. I feel like they are always respected by all animals in the wild. They always seem so calm and playful at times.

15. Favorite motivational quote?

“I never dreamed of success. I worked for it.” Estée Lauder

3 Ways to Optimize Recovery

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

  1. Manage Stress: Stress is an undeniable part of life. There are good and bad stressors. Too much of anything can throw us out of balance. Stress can stimulates appetite, increase abdominal fat, disrupt sleep, increase risks for disease and even play a role in our intimate relationships. So, in order to continue seeing progress with your training, remember that you need a healthy amount of stress from your workouts AND also time to recover the mind.
  2. Optimize Nutrition: Intense training, like CrossFit and weightlifting, depletes the body of important nutrients if not managed properly. Protein and carbohydrates, for example, are essential to optimize recovery and prevent muscle breakdown. And nutrient timing matters, too. Other nutrients, like iron, magnesium, calcium, potassium, sodium, and B vitamins are important to keep an eye on as well. All of these need to be replenished after an intense workout. To do so, focus on consuming whole food sources such as dark leafy greens, nuts and seeds.
  3. Rest and Recover: If training is the spark to the flame, then rest and recovery are the oxygen that keep it burning. Intense workouts break down muscle tissue and use up stored nutrients, so rest and recovery help us repair and replenish. This means time away from intense training, but also getting adequate sleep each night, depending on your training.

Maximize Recovery with Massage

Optimizing recovery through massage after an intense workout can provide several benefits for the body and the mind!

  1. Muscle Relaxation: Intense workouts can lead to muscle tension and soreness due to the buildup of lactic acid and micro-tears in muscle fibers. Massage can help relax tight muscles, reduce muscle spasms, and alleviate soreness, promoting a faster recovery.
  2. Improved Blood Circulation: Massage increases blood flow to the muscles and surrounding tissues. This enhanced circulation can deliver oxygen and essential nutrients to the muscles, aiding in the removal of metabolic waste products that accumulate during exercise.
  3. Reduced Inflammation: Intense workouts can cause inflammation in the body, leading to discomfort and delayed recovery. Massage has been shown to reduce inflammation by promoting the release of anti-inflammatory substances and increasing lymphatic drainage.
  4. Stress Reduction: High-intensity exercise can elevate stress hormone levels. Massage has a calming effect on the nervous system, leading to a reduction in cortisol levels and an overall sense of relaxation and well-being.
  5. Enhanced Flexibility and Range of Motion: Intense workouts can sometimes lead to muscle tightness and reduced flexibility. Massage can help improve joint flexibility and range of motion, reducing the risk of injuries during subsequent workouts.
  6. Prevention of Adhesions and Scar Tissue: After intense exercise, there may be some micro-traumas in the muscles. Massage can prevent the formation of adhesions and scar tissue, which can impede muscle function and lead to long-term issues.
  7. Psychological Benefits: The positive touch and focused attention of a massage can have psychological benefits, reducing anxiety and promoting a sense of connection with one’s body.
  8. Take a Break: During a massage, athletes can take time away from their usual training routine, providing a mental break and promoting a focus on recovery and self-care.

Revitalize your body and mind at our Recovery Room and experience the rejuvenating power of massage – your ultimate pathway to faster recovery, reduced muscle soreness, and enhanced well-being.

Book your session with Helen Chen, LMT, and unleash the full potential of your performance!

A Note on Sleep

How much sleep is enough sleep? If performance and health are priorities, getting a minimum of 8 hours of sleep per night is crucial. But, that answer will depends on a lot of other factors. Take a look at this blog series that we wrote about sleep to get all the answers.

Think of it this way — You may need to focus on getting more recovery, rest, and sleep if:

  • You feel like you need coffee to get through the day
  • You’ve hit a plateau, or performance is decreasing in your workouts
  • You no longer feel motivated to train
  • You’ve noticed recent changes in your mood and/or appetite
There are so many different ways to support recovery — foam rolling, massage, acupuncture, cupping, hot/cold therapy, Epsom salt baths, saunas, the list goes on!
What is your favorite way to support recovery and how do you prioritize it? We want to know!
Want to take your nutrition and training to the next level? Sign up for a free consultation to get the conversation started today.

“CrossFit and the Salus community cures a bad day.” ~Erica Schneider

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 here at CrossFit Salus rave about our community.

When you surround yourself with likeminded people, the sky’s the limit!


With that warm smile, it’s hard to miss Erica when she arrives at class. She is always excited to be there. However, when it’s time to get the WOD started, she is all focus and grit. Erica welcomes any and all coaching and does not give up. She sees her progress “glass half full”, especially after recovering from her motorcycle accident, appreciating each bit of progress made. And of course, when the WOD is finished the smile returns.” ~Coach Erin

Erica has had that fire in her eye from day one but also very humble and coachable. She’s always open to learning and eager to be her best. She also is very kind, encouraging and has a wonderful energy.” ~Coach Scott

Erica had been coming to Salus for close to a year now and has become one of our most committed members and a valuable part of our community. She never lets the challenges of life keep her from walking through the door and her gains this past year are a reflection of that.” ~Coach Anthony

Erica is open to all input, really wanting to learn and improve. She is dogged in attempting and mastering new skills, and never lets challenges deter her. She always has a smile and is ready to help anyone she can. A real joy to be around.” ~Coach Lisa

Meet Erica Schneider, Athlete of the Month for July 2023

1. When and why did you start at Salus?

I was struggling with going to the gym regularly to lose Covid weight and after seeing the positive results close friends and family have had with CrossFit style workouts I decided to give it a try. I did a drop in at another box that was intimidating and intense, I didn’t feel comfortable at all. I spoke with Angela over the phone for a consultation before doing a drop in at Salus and she immediately made me feel welcome, safe and eager to try again.

After my drop in class at Salus, I did On Ramp with Gino and learned so much about the movements that I felt confident I’d be able to work out without hurting myself.

I joined Salus in July of 2022 and what struck me was the friendly family vibe. I felt comfortable, included and excited to try new things. Also, Benny Gonzalez encouraged me on the air bike during my drop in class when I was seriously questioning my decision and having regrets about dropping in!  She was encouraging me when she was struggling too (b/c she didn’t like the air bike either, not b/c she was as out of shape as I was!) I completed the work out and the way everyone supported me and motivated me to return was overwhelming. I felt so accomplished and all I’d done was pedal a bike and not give up.

It made me feel amazing and I couldn’t wait to come back and do more.

I am so grateful for her voice in my dark moment of air bike torture. I still don’t like the air bike, but knowing someone like Benny does it even though she doesn’t like it motivates me to keep pushing through things I don’t like, or that I think are too hard.

Everyone at Salus is so supportive and encouraging, it makes it easy to keep coming back… even when there’s air bike in the WOD.

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

The fact that I can lift a barbell at all let alone all the lifts I can now do with more weight than I ever imagined is amazing. I had never lifted a barbell before joining Salus and now not only can I lift and do things like snatches and cleans, I can do them with proper form.

I’m stronger and more confident in myself mentally and physically. I feel my performance has improved not only athletically but in every aspect of my life. I just feel better and have Salus to thank for it 🙂

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

Toes to bar! The first drop in at the other box had toes to bar in the WOD. I had never seen it done, never heard of it before watching 5 brawny shirtless dudes folding themselves in half on a pull up bar. They were going ham and it was super intimidating and impressive at the same time.

I thought it would take me years to be strong enough and coordinated enough to do it. I couldn’t even do a pull up prior to CrossFit and now I can do 3 kipping pull ups unassisted and I can do toes to bar. (singles, still working on stringing them together).

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

I have more muscle tone and definition than I had before. I’ve been tracking my inches since I started and I’ve slimmed down almost a size and a half!

I am stronger and more in shape than I have ever been in my life.

5. How has Salus changed you in other ways?

Salus has helped me feel healthier all around. I eat better, sleep better and when I have a bad day, I know a workout and seeing my Salus tribe will make everything better.

Mentally it helps clear the chatter in my head, helps me focus more and confirms and validates the fact that I can do hard things. No matter how difficult or uncomfortable, I can and will get through it. I’m strong inside and out and if I can get through Nancy, or Thrusters and rowing without dying, I can pretty much get through anything life throws at me.

My confidence has improved significantly too.

6. How do you describe Salus to your friends?

I tell everyone who will listen how awesome Salus is. Overall the environment is welcoming, friendly and most importantly safe. From the first consultation call before a drop in class to the on boarding Gino and Angela let you know exactly what to expect so when you start you feel comfortable.

The coaches are fantastic, knowledgeable and supportive. Each brings a different style or approach to coaching that appeals to different styles of learning/working out which makes it super easy to improve/learn proper form/technique and progress. They know exactly how to challenge you, when to push, and when to scale back to work on foundations/basics.

No matter what level you’re at you always leave feeling confident, accomplished and motivated to come back. The community is supportive, friendly and encouraging. Especially when you don’t think you can go on in the middle of a grueling WOD and someone calls out to you “Keep moving, you got this!” Suddenly you dig a little deeper and find the energy to finish strong because you feel seen and you know they’re in it with you, they’re not giving up so neither should you.

The box is my happy place, the people, the work outs, even the hard ones… when it’s all said and done I always leave uplifted and happy, even if I’m tired and sore.

CrossFit and the Salus community cures a bad day.

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

Initially I started working out  because I wanted to be “Fit and 40 not fat and 40” and now I want to continue to see what I can do. I’m so impressed by the men and women at the box, I want to continue to improve and be like them. I want to be able to do all of the movements/lifts to the best of my ability and look as amazing as everyone there.

But mostly I keep coming back because the people at the gym are awesome and I like being around their positivity.

8. Favorite lift or WOD?

I think my favorite lift is the deadlift. I never did it before joining because I was afraid I’d do it wrong and get hurt. I remember Coach Anthony coached me through it my first or second week and it became my favorite.

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

Listen to the coaches, don’t be afraid to ask questions. Go at your own pace and never be embarrassed about what you can’t do. Everyone has to start somewhere and everyone continues to learn and improve every day.

Always celebrate your victories, even the smallest ones like just showing up. 🙂

10. What is your next goal to accomplish?

Double unders, still can’t do them consistently. I think I’ve gotten one or two in a row but that’s it.

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

I wouldn’t even know where to start to design one, I give Gino so much credit for the work outs he comes up with. But it would probably involve something I enjoy like Deadlifts, Front squats, or the Rower.

12. Favorite thing to do for fun?

I like to read or go out to new food places with my friends to try new things.

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

Right now my favorite healthy dish is the Chicken Teriyaki meatballs from Coronatos.

My favorite splurge meal would probably be pork roll, egg and cheese on an everything bagel.

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

If I could be an animal I’d be a spoiled house cat, so I could nap all day and have people pick up after me.

Superhero, I’d want to be like Rogue from X-men so I could take on the powers of others for a little bit, be super strong and fly. 🙂

15. Favorite inspirational quote?

Rejection is protection and redirection. When something doesn’t go how you want or if you get rejected, it just means whatever it was wasn’t meant for you and something better is coming instead. 

16. Interesting fact not many people know about you.

I’m a huge nerd. I enjoy attending Comic Cons and am obsessed with Star Wars, Harry Potter, Doctor Who etc.

Regardless of whether you have never stepped foot in a CrossFit box or if you have been doing CrossFit for years, our community is irreplaceable. We pick each other up when we are down and push each other to reach new heights. Check out CrossFit Salus to join this wonderful community.

“Before Salus this would have been impossible.” ~Patty DeGennaro

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 young child he was simply weaker, uncoordinated, and unable to compete with his peers.

This left him devastated and depressed.

He attended years of occupational therapy but eventually was too old to continue the program he was in. In his last therapy session the therapist asked him what he wanted to achieve and he wrote he wanted to be an athlete and play sports, he wanted to be as good as everyone else.

As parents you know your goal in life is to see your children happy and to fulfill their dreams. We had no idea what to do, he was too old for child occupational therapy, too young for adult therapy, and he still had such a long way to go.

I can remember attending the jump rope for heart at his grade school and watching with heartbreak as he cried because he couldn’t even do one jump.

Then we found CrossFit Salus.

We were very apprehensive about sending him because we were afraid this would be more of the same disappointment he faced his entire young life. Not being able to keep up, not being able to compete and seeing himself as not good enough.

After the first week of classes at CrossFit Teens, it was clear that this was a nurturing environment that would allow him to grow at his own pace. An atmosphere where he was understood and his goals were balanced to allow him to experience personal success.

I will never forget when I picked him up and he was so excited that he was able to do 2 jump ropes. Soon it was 5, then 10, then double unders.

He was changing physically and mentally, he was experiencing growth and seeing his own potential.

It wasn’t long before he decided to try out for the track team in middle school.

Before Salus this would have been impossible.

Sure it’s something he would have wanted to do but never have the confidence to even try. He was no longer the slowest kid or the last to be picked for the team and he did very well. Then it was flag football, high school track and shot put.

I will never forget one summer we attended a pool party with a bunch of families from school. Probably 15 kids, and physically he stood out. He was clearly in so much better shape than every other kid, and he was getting lots of positive attention from his peers. Parents were constantly asking us what he was doing and how he got in such good shape.

Everyone wanted to know what the magic was that transformed this skinny unconfident boy into someone who held his head high and looked so healthy and happy.

We always said thank god for Salus. I honestly don’t think there was ever a day he didn’t want to go work out and see his friends at Salus.

He didn’t need to be pushed because you folks taught him how to push himself.

As a sophomore Cosmo made the Varsity volleyball team and was never prouder than the day he got his letter and varsity jacket.

You all made that possible, not only the coaches but the adults who took him under their wing and encouraged him, gave him pointers, and treated him like family.

Now he is preparing for college, driving, and a job, so he will need to take a pause from Salus. I say a pause because his new goal is to work and save up money to pay for his own Salus classes.

You have had a giant positive impact on my son’s life. Salus is so much more than a place to work out or get in shape, it’s a place of personal journey and growth. Thank you all so much for what you have done for my son. We will never forget you and look forward to meeting again soon. Who knows, maybe my wife and I will try to capture some of that Salus magic for ourselves.”

Cosmo and Patty

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 muscle mass to achieve a balanced and aesthetically pleasing physique. Not only that, but a higher muscle-to-fat ratio can help improve performance in the gym, boost metabolism and improve overall metabolic health.

It’s not easy, but it’s worth it…if that’s your goal.

Achieving Body Recomposition Goals

Nikki started Nutrition Coaching with the goal to “lose that last bit of fat and gain muscle at the same time.” Through consistency during her 12 weeks, she achieved her goals!

Nutrition has given me the tools to push myself to think differently about how I react to, and overcome challenges I face with my weight loss journey. In the 12 weeks, the significant changes I made are how and when I plan my days/weeks by logging my food, tracking my workout routines, staying consistent, and utilizing the helpful knowledge from Coach Angela. Those changes have been the best tools to help me succeed.”

Body Recomposition in 12 Weeks

In just 12 weeks, she lost 6.5% body fat: losing close to 10 pounds of body fat and gaining 2 pounds of muscle.

She lost 2.25 inches around her navel and 2.5 inches around her hips.

And she’s not done.

Staying Motivated with Nutrition

What keeps me motivated to keep going is seeing significant changes to my measurements, feeling confident, and the enormous support from my friends and family. Consistency, hard work and dedication are my keys to success.” ~Nikki Schumann

Transform Your Physique

By increasing muscle mass and reducing body fat, you can develop a body that is more efficient at burning calories and maintaining a healthy weight in the long run.

When working with my clients on their body recomposition goals, I take into consideration individual goals, preferences, and factors such as nutrient timing, food preferences, training goals, and recovery.

Ready to achieve your body recomposition goals and transform your physique?

Take the next step by working with our knowledgeable nutrition coaches who will provide the guidance and support you need. Unlock the power of proper nutrition and personalized strategies to optimize your body composition. Start your body recomposition journey today and become the best version of yourself!


“Just show up!” ~Dylan Baxter, Athlete of the Month

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, comes early to work on his mobility and very coachable. He pushes others in class and he’s fun to be around.” ~Coach Camilla

Dylan is always well prepared for class, supports and cheers on everyone who is working along side him, is extremely coachable, and a tremendous athlete.” ~Coach Lisa

It’s always fun to coach an athlete who is also a competitor! Dylan always gives that extra 10% so in competition- he knows he can flip that switch.” ~Coach Anthony

“Dylan attends most of the Friday night classes. He’s always the first one there and typically the first one finished (speedy WODster). Also, he consistently supports and has helpful comments and encouragement for everybody else in the class. He’s very diligent with his form and takes pride in his consistency. He definitely is a dedicated CrossFitter, but more importantly, a very friendly and sincere young man.” ~Coach Marc

Meet Dylan Baxter, Athlete of the Month for June 2023

1. When and why did you start at Salus?

I started Salus in June of 2021. I was formally at Isabella fitness in Sayreville and was looking to find a gym closer to home.

I took a single drop in class and knew from there that this was a gym I wanted to be a part of.

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

I have definitely become a better CrossFit athlete since joining Salus.

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

Butterfly CTB pull ups

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

I have put on a lot more muscle and size.

5. How has Salus changed you in other ways?

My family has a history of high blood pressure.

Since joining Salus my blood pressure has dropped and I now have low blood pressure.

6. How do you describe Salus to your friends?

Salus is a friendly competitive gym that cheers for everyone to do their best in and outside the gym.

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

Seeing progress. I want to slowly but consistently get better.

8. Favorite lift or WOD?

Bicep curls obviously! Most important muscle in the body.

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

Just show up!

Create the habit of going to the gym.

No matter your skill or ability level if you consistently show up and put the work in you’ll be surprised what you can accomplish.

10. What is your next goal to accomplish?

String together ring muscle ups.

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

Bench, curl and hand stand walks

12. Favorite thing to do for fun?

Playing and watching sports.

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

  • Healthy: Grilled chicken with air fried potatoes and broccoli
  • Splurge: sushi

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

I would be a dog. They eat sleep and play all day. Doesn’t get much better than that.

15. Favorite motivational quote?

Hard work beats talent when talent doesn’t work hard.

16. Interesting fact not many people know about you.

I used to play collegiate baseball.

Memorial Day Murph

What is the “Murph” Workout?

For those of you new to the Murph Workout, here’s what you can expect.

The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic causes that we honor them this day.

This specific workout was a favorite of fallen Navy SEAL and Medal of Honor recipient, Michael Murphy, which is why it’s called “Murph.” Michael Murphy was an avid CrossFitter and used to do the workout, now named Murph, in preparation for his deployments. He did it wearing his flack vest and referred to the workout as “Body Armor.”

Michael was killed in Afghanistan June 28th, 2005.

Memorial Day Murph WOD

– 1 Mile run to start
– 100 Pull-ups
– 200 Push-ups
– 300 Air squats
– 1 Mile run to finish

*if possible, wear a 14#/20# weight vest*
**The reps can be partitioned any way you want**
***Team Murph and Scaled options are also available***

Memorial Day Murph Class Times:

  • 8-9 am
  • 9:30-10:30am

Teens & Pre-Teens Memorial Day Murph:

  • Check Wodify for updated schedule

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

Members: Reservation is required on Wodify and opens 48 hours prior.

Dropping in? Visit salusnj.com/drop-ins


Below are a few different strategies for the workout, and your level of fitness. If you’re not going through the reps unpartitioned (100-200-300 straight through), make sure you break up your reps in a way that is going to allow you to keep moving the entire time. And if you’re going to do Half Murph or with a partner, adjust accordingly.


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of:
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats


If pushups are a challenge, consider the following scheme
20 rounds of:
5 pushups
5 pullups
5 pushups
15 squats


Similar to the 5-5-5-15
20 rounds of:
5 pullups
5 squats
5 pushups
10 squats
5 pushups

Above everything: Honor the fallen soldier, not yourself.

Nutrition for Murph

What to Eat Before and After a Workout

How Much Water Do I Need?

What is the Best Pre Workout Drink?


“Our ‘why’ is being good stewards of our minds and bodies.” Meet the Young Family: April Athletes of the Month

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 and a wonderful sense of positivity.


They show up, put in the work and push to improve every day! Hear what the rest of our coaches have to say:


Rowland, Hero and Signy work so hard, take direction well, are so respectful and always help clean up after a WOD. My favorite is after a really hard WOD that Signy left her soul on the ski erg and we were all cheering for her because she was last, after she recovered Rowland says ‘ya know Sig kids don’t do this kind of stuff until they’re like 13!’ My heart!! Dave has improved so much in all aspects of his training. His squat depth is sooo much deeper, his bar work is more crisp and guess what he does after most classes? He mobilizes.” ~Coach Scott


David is one of those athletes who just gets it. Extremely motivated, consistently works hard, and always is the first to be a welcome friend to new members.” ~Coach Anthony


I love having Hero and Signy in class they are two of the hardest working kids!! They Always show up with smiles and excitement and ready to work. Signy has improved significantly since she began. When she started with us she would get so frustrated jumping rope and now she can consecutively hit 20+ singles unbroken! She has no problem keeping up with the older kids in class!! Hero is always looking to perfect her form. She moves with purpose and is focused on doing movements correctly. Often times she likes to add another round just because! The Young’s are awesome and I’m excited to watch them continue to progress.” ~Coach Melissa


They were all so inspirational during the Open too. Hardworking kids with zero ego. I was very impressed by their commitment. That includes Rowland, who never misses a chance to work on his Olympic lifts. His composure is impressive. And that absolutely comes from the top. David is equally hardworking and ego free. He’s always ready to learn more to better technique and give 100%.” ~Coach Erin


Rowland is a competitive young man, he appreciates a challenge and would prefer not to take any short cuts but understands enough not to over do it. He is very coachable and will ask questions and immediately applies cues from the Coach. “I appreciate you Rowland” 👊🏼 David, well this is the source of Rowland’s athletic prowess and character! David loves a challenge, loves to break down a wod and loves to tackle in group that challenges him. This is the kind of attitude that makes CrossFit fun to program and exciting to watch. Thank you David for the opportunity to coach you and your family, it’s such a pleasure. 🙏 Hero will regularly come to me to talk about the workouts and shows how much she enjoys doing movements really well. She expresses her cool ideas for workouts to me and just gets involved in positively supporting her siblings Signy and Rowland. “Hero, I am proud of your hard work ethic and appreciate your integrity” ~Coach Gino


Congratulations to these four on embracing CrossFit and committing to prioritize a healthy lifestyle.

Meet The Young Family, Athletes of the Month April 2023

1. When and why did you start at Salus?

  • David- I started Memorial Day 2021, ran the Murph and carried the flag
  • Rowland- I started 2 years ago. I’m in the CrossFit Teens class also and began weightlifting late 2022.
  • Hero- I also started 2 years ago and I’m in the CrossFit Pre-Teens class.
  • Signy- I’m a late bloomer, since I started CrossFit for kids 1 year ago.

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

David – My mobility has improved greatly as well as my engine; I’m able to go longer while not sacrificing quality.

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

David – I can do three bar muscle ups in a row – for me, that’s a huge win!

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

David – I’m embracing the 40s while being in better shape physically than in my 30s.


5. How has Salus changed you in other ways?

  • David – My resting heart rate is excellent, about 55 bpm. Stress is a part of leaning into the difficulties of life, work, family, and basically everything we have been given to be faithful in. Salus’ programming helps me mentally detox my mind after a difficult day, which is basically a mind reset almost, and proves extremely helpful.
  • On Tuesdays and Thursdays, the kids do their WOD at 4:30pm, and I come in later for mine at 5:30pm. I greet the girls who are leaving as I am entering, and give them hugs and kiss their foreheads as Michelle rolls up to pick them up and take them home. While doing my WOD, Rowland participates in the weightlifting program. It’s a lot of fun to be working within my WOD and look over and see him lifting during his routine. It knits our family together in a different and meaningful way.

crossfit for kids middletown njyouth weightlifting middletown nj

6. How do you describe Salus to your friends?

David – I speak about Salus like I would a special gift. It’s something I take pride in, both the work put into it and also the results that come out of it.

It also means I can take that fifth or sixth slice of pizza with no worries at all!


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

David – Our “why” is being good stewards of our minds and bodies. Our lives are a gift from God, and we are supposed to provide a return on that investment made into each one of us individually that honors Him.

Salus’ vigorous programming and innovative application of its methods helps provide for such a return.

crossfit for kids middletown nj

8. Favorite lift or WOD?

  • Rowland- I really like Weightlifting (Clean and Jerk and Snatch) because when you know what you’re doing, you can lift some serious weight. I also like Weightlifting because there are all sorts of competitions, and all my friends at Salus are doing it.
  • David – Heavy Squat Clean.

David Young Athlete of the month CrossFit Jump Rope Middletown NJ

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

  • David – Like all things in life that are meaningful, you have to persist. Join, dive in, and persist. Meet people and learn about them. By doing so, you’ll be able to incorporate some tips and tricks into your own workout that will help you both mentally and physically.
  • Hero- Focus on good form while your memory is fresh; quality is more important than quantity.

crossfit for kids middletown nj

10. What is your next goal to accomplish?

  • Signy – Do a kickup handstand
  • David – Do a ring muscle up
  • Hero- Double unders
  • Rowland- Clean and Jerk more than my body weight.

crossfit for kids middletown nj family friendly

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

  • Signy – Row, Jump rope, and kettle bell swings!
  • Hero- An AMRAP of dubs, burpee box jumps, and the bike
  • Rowland – 1,000 meter run, 50 Clean and Jerks, 1,000 meter run (kinda like a murph.)

12. Favorite thing to do for fun?

  • Signy – arts and crafts (drawing on paper, cutting out shapes, taping fun things together.
  • Hero- playing with my friends/family and reading
  • Rowland – Designing things for my 3d printer, solving rubik’s cubes, racing marbles, and coding (mainly Python and (soon to be) Unity).

crossfit for teens middletown nj

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

David -As a family, our favorite meal is Ganga sushi in Matawan – that is, when we can afford it!

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

  • Signy – the Queen Bee of all bees
  • Hero- the leader of a wolf pack (like Buck in Call of the Wild)
  • Rowland – Hiro from Big Hero Six because he programs and 3D prints awesome stuff
  • David – a forever husband to one wife and father of five kids

15. Favorite motivational quote?

  • David – “There was a man, some thought him mad; the more he gave the more he had.” John Bunyan
  • Rowland – “Every grandmaster was once a beginner” – applies to chess primarily but also to every other area of life

crossfit for kids middletown nj

16. Interesting fact not many people know about you.

  • Signy – I am named after a Viking warrior princess.
  • Hero- I am an outside girl and find nature fascinating, particularly animals.
  • Rowland – My best solve on a 3×3 Rubik’s cube is 6.41 seconds
  • David – I’m adopted