Nutrition for Teens

Tired of trying to get your teens to eat healthy? Whether your child is a competitive athlete, recreational athlete, student (or all of the above), nutrition for teens can be tricky.

Nutrition for Teens: Fueling Your Young Athlete

From sidelining sugar to sleeping for strength, nutrition and lifestyle factors play a huge role in improving athletic performance. Being the best athlete isn’t just about how much you train in the gym or on the field. Your young athlete, whether they are competitive or recreational, will have an edge over their competition if they eat, drink and recover the right way.

At Foundation Nutrition, our focus is on real food. Keeping nutrition for teens as natural as possible is key. Of course, homemade foods are always preferred to packaged foods, but we know restaurants and convenient foods are going to happen. So, we’ll help your teen navigate through the maze to choose their best options for fueling their bodies.

But choosing the right, quality foods is only half of the battle. Knowing what to eat, how much to eat and when to eat it also plays a role. And, of course what they eat every day leading up to game day matters most.

Carbohydrates, proteins, fats all work together like a team. Those macronutrients are essential, along with their teammates: vitamins, minerals, fiber and water. It’s important for your teens to get in the habit of reading nutrition labels and recognize ingredients worthy of putting in their bodies.

Give Teens the Direction the Need to Reach Their Goals

At Foundation Nutrition for Teens, we take into account their goals, interests, personal preferences, likes and dislikes, hobbies and history to create an individualized action plan. From the winning pre-game meal to the rebuilding recovery meal, we’ll help them recognize smart choices, read nutrition labels and figure out how to choose the right foods for their game plan.

Your teen will meet on a regular basis with Coach Angela (also via text, email or phone) to review progress and encourage small, gradual changes week-by-week. Rather than focus on calorie counting, Coach Angela will help them understand food choices and healthy, sustainable habits for life.

Take the stress out of trying to get your teen to understand how to eat. By reviewing progress, listening to their challenges, Coach Angela will work with your teen to come up with an actionable plan for improving and maintaining healthy habits to reach their goals.

Find out more by contacting Coach Angela at

Day Off Of School Camp 2018 Middletown, NJ

Looking for a day off of school camp in Middletown, NJ? We’ve got ya covered! With two-four hours of fun games, learning new skills, engaging nutrition lessons and exciting workouts, your child will have a blast at CrossFit Salus!

Space is limited, so please reserve your spot for any or all of the following dates through the rest of the year.


Day off of school camp middletown NJWHEN ARE THE NEXT CAMPS:

  • Friday, December 21, 2-4pm (2 hours)
  • Thursday, December 27, 12-4 (4 hours)
  • Friday, December 28, 12-4 (4 hours)
  • Monday, December 31, 12-4 (4 hours)


Kids ages 6-12.

All levels welcome.


The CrossFit Salus day off of school camp in Middletown, NJ is designed to help kids learn more about fitness, nutrition, anatomy, coordination and teamwork. All camps will be taught by certified CrossFit Kids Instructors.


We will focus on building CrossFit skills such as body weight exercises simple weight training, gymnastics skills and conditioning such as running, rowing and jump rope, in addition to mobility and a discussion about healthy habits.
Campers will enjoy lessons that are designed to keep them moving, engaged.

Please note, we require a minimum of 6 kids before we can run the camp (camp will be capped at 15 participants).


Four-hour camp: $66

Two-hour camp: $33

Purchase Camp Here >>


12:00-12:15 Arrival / Icebreaker / Stretching

12:15-12:30 Learning new skills

12:30-12:40 Workout 1

12:40-1 Game

1-1:30 Lunch / Short Educational Video

1:30-1:45pm Small Group Interactive Educational Talk

1:45-2:15 Learning new skills

2:15- 2:30 Team Workout 2

2:30- 2:45 Game

2:45-3:10  Snack / Activity* create your own obstacle course

3:15-3:30 Obstacle Course Workout 3 (class creation)

3:30-3:45 Game

3:45-4:00 Stretching


Space is limited; please pre-register by filling out this form ahead of time.

Interested in learning more about CrossFit Kids camp? Contact Coach Angela directly at with any questions and for more information.

crossfit salus kids camp middletown nj

School Day Off Camp Sept. 19

Do your kids have school off Wednesday, September 19? If you would be interested in a CrossFit Salus Kids school day off camp for Wednesday, September 19, pre-register here.

We will need a minimum of 6 kids before we can run the camp (camp will be capped at 15 participants).

school day off middletown njWHEN:

Wednesday, September 19



Kids ages 6-12.

All levels welcome.


School day off camp at CrossFit Salus in Middletown, NJ. We will focus on fitness, nutrition, anatomy, coordination and teamwork. School day off camp will be taught by a certified CrossFit Kids Instructor.


We will focus on building CrossFit skills such as body weight exercises simple weight training, gymnastics skills and conditioning such as running, rowing and jump rope, in addition to mobility and a discussion about healthy habits.
Campers will enjoy lessons that are designed to keep them moving, engaged.



($63 for CrossFit Salus members)


11:30-11:50 Arrival / Icebreaker / Stretching

11:50-12:10 Learning new skills

12:10-12:30 Workout 1

12:30-1 Game

1-1:30 Lunch / Short Educational Video

1:30-2pm Small Group Interactive Educational Talk

2:00-2:30 Learning new skills

2:30- 2:50 Team Workout 2

2:50- 3:00 Game

3-3:30  Snack / Activity* create your own WOD

3:30-3:45 Workout 3 (class creation)

3:45-4:00 Stretching


Interested? Please pre-register by filling out this form.

Contact Coach Angela directly at for more information.

CrossFit Kids Fall 2018

Please be aware that Saturday, September 15, we will conduct class outside. Have your child come dressed, hydrated and ready to have some outside fitness fun!

Some more important reminders below:


  • Wednesdays 4:45-5:15pm
  • Saturdays at 10:15-10:45am (same time)

As usual, please reserve your child a day or two advance so I can plan for the appropriate number of kids (equipment needs & layout) in class.


New KIDS Salus tshirts, tanks & hoodies (pullover & zip)!
Order your tshirt and hoodie for fall now.

?GAME ON: Healthy Kids & Teens Challenge?GAME ON Healthy Kids & Teens Challenge


Join the 2-week healthy kids & teens challenge.
Open to any kids or teens (they don’t have to be a member), so, please forward to a friend.
The challenge starts in October.
Our goal is to help kids and teens understand the impact of their daily choices so they can have more energy, become more aware and achieve sustainable results.
Find out more about what the challenge will cover here.

(PARENTS) Join the “FALL BACK” Foundation Nutrition & Lifestyle Challenge

21-Day “FALL BACK” Foundation Nutrition & Lifestyle ChallengeParents, put your oxygen-mask on first… your 21-day challenge starts in less than 10 days. Using nutrition as our foundation, we’ll also focus on individualized hydration, exercise, mobility, sleep and motivation goals.

Check out your challenge details here.

I’m really excited for the fall and I hope you are, too!
Please let me know if you have any questions, I’m always happy to chat.

Be sure to follow us @foundationnutritioncoach & @crossfitsaluskids to stay in the know.
Got a minute? We’d love some review love online. Please drop us a quick note on Google to help us spread the word about our program in the community.

3 Reasons to Try CrossFit Kids

What is CrossFit Kids

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 to love fitness.

Here, we teach them to work hard so they can play hard: run faster, be stronger for sports and enjoy new activities.

CrossFit kids classes consist of constantly varied workouts with functional movements to deliver fitness that is “broad, inclusive, general, and scalable” for any child at any level.

What’s this all mean?

CrossFit KidsCrossFit Kids programs are designed for kids – not adults. We focus on developing overall athleticism and proper movement mechanics to help children become well-rounded athletes. Workouts can be made easier or harder to tailor to the level of each child ensuring each participant is challenged just enough to deliver measurable results and safe progress.

While we focus on specific skill movements each month, no two workouts will be the same (for the most part). That way, kids won’t get bored and the novelty will keep them excited about participating.

Our youngest athletes, 4-7 year old, are encouraged to stay active in a fun, light-hearted environment with plenty of exercise disguised as games. As they grow with CrossFit PreKids, into Kids (8-12) and up to Teens (12+), they’ll discover their self-confidence while developing body awareness and coordination. We teach functional movements that are fundamental to all things kids do when they play or participate in organized sports such as running, throwing, pulling, pushing, climbing, lifting and jumping…just to name a few.

And the benefits are numerous. Here are three.

Stronger, Faster, Smarter: Benefits of CrossFit Kids

1. Build a Solid Base

Kids are like little sponges. When they are exposed to good habits and consistency in form for fitness at an early age, it helps them build a healthy base for the rest of their lives. Studies show that active kids generally grow up to be active. With proper instruction and emphasis on supporting good movement patterns, children can participate in activity without worrying about injuries.

2. Support Confidence

CrossFit Kids classes can help develop kids and teens on an emotional level. With focus on sportsmanship, teamwork, following direction, self-discipline and honesty, we aim to set kids up for success later in life. Promoting camaraderie and discipline, CrossFit Kids provides a safe emotional release for kids who are rapidly changing every day.
Also, as kids progress, they will experience a noticeable difference in their confidence levels resulting in a boost in overall self-esteem on the field and in school.

Which leads us to…

3. Improve School Performance

Sure, CrossFit Kids is a great place to get fit, make new friends and learn important social skills, but it can also help their minds get sharper, too!
A British Medical Journal study showed that the more active children are at age eleven, the better they performed in exams (English, math and science) in the following years up to age sixteen. The researchers found a significant link between physical activity and academic performance: “Studies have revealed relationships between PA [physical activity] and relevant cognitive outcomes such as measures of executive function, as well as studies suggesting that PA might increase time ‘on task’ in class and reduce classroom ‘problem behavior.”

Check out our CrossFit Kids mention in the New York Times: High-Fives, Not High Reps

CrossFit Salus Kids and Teens

At CrossFit Salus in Middletown, NJ, all of our CrossFit Kids and Teens classes are taught safely and effectively under the close supervision of a thoroughly trained CrossFit Kids Trainer. The ultimate goal of of our CrossFit Kids program at CrossFit Salus is to help kids develop a lifelong love for fitness.

“Nobody has the right to be an amateur in the matter of physical training. It is a shame for anyone to grow old without seeing the beauty and strength of which their body is capable” Socrates

CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide. CrossFit Salus is the only CrossFit Kids Affiliate in Middletown, NJ.

We invite you to encourage your children to try new things, meet new friends at CrossFit Salus. Find out more about our CrossFit Kids and Teens program on our Facebook page and feel free to contact us at with any questions.


Check out some more of our CrossFit Kids posts:

Flexibility for Young Athletes

Flexibility is so important for young athletes.

Not only does it make them a better athlete (for example, good hamstring flexibility can help young athletes wind their leg back to deliver a powerful kick to a soccer ball), but flexibility is also crucial for those going through growth spurts (making muscles more resistant to injury).

The Importance of Flexibility for Young Athletes

As children’s athletics become more and more competitive, they’re starting to train and condition at earlier and earlier. While sports and exercise are extremely important for kids, it is essential to make sure these young athletes receive safe, proper instruction, including recovery, to prevent injuries and ensure proper form and mechanics for precious growing bodies.

Flexibility Young Athlete

Give these tips a try.

Flexibility Tips for Young Athletes

  • Before a workout – Warming up is essential to do before a workout. Dynamic stretching will help to prepare the muscles that will be used in the sport/activity, allowing for full range of motion of the joints.
  • After a workout – Now is the time to use more static (still) flexibility exercises to slow the heart rate and relax the muscles.
  • During the day or before bed – Before bed is a good time to take five minutes for static stretching. It not only allows the child to unwind and relax, but establishes a good habit to fit in stretching each day.

A few key flexibility reminders for young athletes:

  • Stop if it hurts.
  • Hold each stretch for at least 20 seconds.
  • Remember to breathe.
  • Stretching should be a part of their daily routine, a minimum of at least 3 days a week.

Try it at home:

  • Encourage your young athlete to keep a workout journal and include the tracking of flexibility.
  • Challenge your child to stretch during 5 commercials if/when they’re watching TV.
  • Stretch with your child; they’ll be more likely to stretch if you do it, too. (Plus it’ll be good for you)!

CrossFit Salus Kids February 2018 Homework


kids class
CrossFit Kids February 2018 Theme: Character: Strive to be the best you can be!

CrossFit Kids February 2018 Theme:

Character: Strive to be the best you can be!

Work hard and have fun!

CrossFit Kids February Skills:

    • Rowing
    • Single Arm DB Cleans
    • Pull ups

February CrossFit Kids Challenge:

5 wall climbs every ODD day

20 sit ups every EVEN day


What you’ll need: Spy two trees about 100 yards apart, bundle up & get outside

Warm up: Run to tree and back, bear crawl to tree, crab walk back

AMRAP in 12 minutes:

  • 1 Sprint to designated tree and back
  • 10 pushups
  • 15 squats


Warm up:

  • Jump Rope practice 5 minutes.


Age in # Rounds

  • 20 jumping jacks
  • 15 stair jumps
  • 10 sit ups
  • 5 burpees
  • 1 perfect pushup


Warm up 3 rounds: 1 lap around the house, 15 squats, :15 second plank


1 time through:

  • 50 jump rope
  • 10 pushups
  • 50 jump rope
  • 10 sit ups
  • 50 jump rope
  • 10 toes to wall
  • 50 jump rope


CrossFit Kids Class is “Super Fun!”

Here at CrossFit Salus, we love sharing our passion for fitness with the younger generation in CrossFit kids and CrossFit teens classes.

CrossFit Salus Kids and TeensPromoting 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 a great time doing it. We offer classes for pre-kids (4-7 years old), CrossFit Kids (7-12), and CrossFit Teens (12+).

Many studies show that exercise is beneficial for school age children, and that kids can also reap the educational benefits of exercise, too! With over 1,800 gyms and more than 1,000 schools worldwide running the program, no doubt, the popularity has caught on.

And our CrossFit kids seem to think so, too.

What Do You Love About CrossFit Kids?

We asked a few of our CrossFit Salus kids what they love about the class, this is what they said:

  • “I love that we come to get stronger and that we have fun all together.”
  • “It’s fun that I get to meet my friends to play and have fun.”
  • “Doing obstacle courses and learning how to exercise is super fun.”
  • “It’s fun, it’s so much fun! And it makes you healthy and strong!”
  • “I can’t wait to go to CrossFit kids so I can have more energy.”
  • “I like CrossFit Kids because we do different exercises all the time and everything we do is fun. I like that it keeps me healthy and strong.”
  • “We play games and we do pushups and jumping jacks.”
  • “I like CrossFit because you do cool moves.”
  • “I love the competition- like competing for times. Partners are a lot of fun too. I like learning new things that are challenging to me.”

CrossFit Salus KidsWhat Do You Do in CrossFit Kids?

Here’s what the kids have to say about the exercises in CrossFit kids class.

  • “We get to do handstands, pushups or different kinds of stretches.”
  • “We do jumping jacks, thrusters and tire flips.”
  • “Jumping jacks, situps and squats.”
  • “We love jumping jacks, I’ll show you how!”
  • “When we do a partner workout that we compete for time, I like running laps outside and I like the rower (and all of those with partners).”
  • “I like rowing and running days and I like Superman chest.”

Here’s what some of the parents have to say.

“As any parent of a child on the spectrum I did have a little anxiety about adding a new activity to my son’s routine. The CrossFit Salus coaches and community welcomed him with open arms and eliminated all my fears. CrossFit Salus has provided a structured and fun environment utilizing physical brain balancing activities. He is gaining patience, focus, core stability, strength and most of all confidence with every class he attends. I am so grateful for this beautiful community Coach Angela and Coach Gino have created.”

“Signing my kids up at CrossFit Salus has been everything I wanted it to be.  My boys are not only getting cardiovascularly fit, they are learning how to dig deep within themselves and push through what is challenging to them.  They also get to see that working out with new-found friends makes working out fun and worthwhile.”

CrossFit Salus Kids“Just when I’m about to pull my hair out as my kids are bouncing off the walls (especially in the winter), I remember CrossFit Kids class is just around the corner. The coaches there do a nice job of sneaking in fitness so the kids have fun and burn off all their crazy energy. Plus, how cool is it that they get to do team workouts and cheer each other on, too!”

CrossFit Kids Registered Program in NJ

CrossFit Salus is a CrossFit Kids Registered Program. All of our CrossFit kids coaches have completed their Level 1 CrossFit Course as well as the CrossFit Kids Trainer Course. Find out more about getting your child involved. Contact us at

CrossFit Salus Kids January 2018 Homework


CrossFit Salus Kids 21 day plank challenge

CrossFit Kids January 2018 Theme:


CrossFit Kids January Skills:

    • Rope Climb Progressions
    • DB Cleans
    • Rowing

January CrossFit Kids Challenge:

21-Day Plank Challenge

CrossFit Salus Kids HomeworkHOMEWORK 1

Set one long term goal (what you plan to accomplish by the end of January).

Break it down: Every Sunday, set two short-term goals (what you plan to accomplish each week).

Stay motivated: Write it down, tape it on your mirror, tell a friend.


Warm up:

  • Jump Rope practice 5 minutes.


10 Rounds

  • 5 situps
  • 4 pushups
  • 3 squats
  • 2 burpees
  • 1 wall climb

CrossFit Salus Kids Homework


Warm up 3 rounds: 1 lap around the house, 15 situps, 15 plank


3 rounds

  • 12 jumping jacks
  • 9 pushups
  • 6 burpee kick up to handstand on wall with 2 second hold


CrossFit Kids December Homework


CrossFit Kids December 2017 Theme:

CrossFit Salus Kids Homework

MOTIVATE. Be a good role model. Inspire others.

CrossFit Kids December Skills:

    • Rope Climb Progressions
    • Knees to 90 >  Toes to Bar
    • Thrusters

December CrossFit Kids Challenge:

Get outside and play for 10 minutes a day

(seriously!) We love sneaky exercise that’s FUN!


Warm up:

  • Jump Rope practice 6 minutes. At the top of every minute, do 2 burpees.
  • 20 jumping jacks
  • 1 minutes plank

CrossFit Salus Kids HomeworkWOD

# Rounds (#=age)

  • 5 pushups
  • 10 situps
  • 15 squats


Warm up 2x

  • Jump rope to one song
  • 1 Minute Plank rotations (elbows, hands, side/side)

WOD: 10 minute AMRAP

  • 5 burpees
  • 10 tuck jumps
  • 5 squats
  • 10 situps


Reminder for Parents

In effort to improve your child’s progress and development within the CrossFit Salus Kids program, we are encouraging more structure and consistency with attendance. Therefore, please be aware that all 5-packs now have an expiration of 6-weeks.. Also, reservations are required ahead of time.