At Salus, we’re all about celebrating the incredible people who make our community so special. This month, we’re excited to shine a spotlight on Joe, our January Athlete of the Month! Joe’s journey at Salus is one of resilience, hard work, and growth. Since recommitting to his fitness journey in June 2024, Joe has made impressive strides in his health and fitness. 

"I couldn’t be more proud of Joe and his progress. When he arrived at Salus, you could see he was staying in his wheelhouse, choosing to scale workouts so they were at his comfort level. Every so often, I’d show him a new option to increase his workout intensity and while he wasn’t always ready, he remained open minded to at least trying. His diligence has paid off. Lately, I see him trying a heavier weight, a new gymnastics movement, or pushing himself with things like box jumps or running. As a coach, the reward hasn’t been only in seeing improved results from him on the leaderboard. It’s the confidence I see he’s developed. That’s a huge win." ~Coach Erin

"Erin pretty much covered it all. Joe is very open to corrections and he’s steadily improving

He is the prime example of placing technique 1st, consistency 2nd and then intensity. Joe is also a real nice guy and easy to get along with." ~Coach Scott

"Joe has done CrossFit for a while in the past, then life changed but he has made a great come back. The best part is he focused on discipline, consistency and not comparing him self to the past. As a result he's making progress he's happy with and I'm very proud and happy for him too." ~Owner/Coach Gino

Joseph Coughlan Athlete of the Month January 2025

"I started Salus in 2017, on and off, but have been going consistently since June of 2024."

Joe’s story is a reminder that fitness is not always a straight path. Life can pull you in different directions, but what matters most is finding your way back and recommitting to yourself—and that’s exactly what Joe did.

"I’ve lost weight and gained strength and mobility."

Seeing Joe’s transformation has been inspiring. He’s not just shedding pounds—he’s building strength and accomplishing exercises that help him thrive in everyday life.

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

"I’ve learned and performed better at all the barbell movements."

Mastering barbell movements is no small feat, and Joe’s progress here shows his dedication to learning and improving even if something is new or intimidating.

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

"I’ve lost weight and gained muscle."

Joe’s physical changes reflect the hard work he’s put in. It’s not just about aesthetics—it’s about feeling stronger and more capable every day.

5. How has CrossFit Changed you in Other Ways?

"I definitely am more mindful of my diet and health since joining Salus. Doing physical work has gotten much easier—yard work, construction jobs. I’m able to move better with strength and confidence."

This is the kind of life-changing impact we love to see. Joe’s fitness journey isn’t just about what he can do in the gym—it’s about how it translates to real-life benefits. From tough yard work to construction projects, he’s moving with purpose and confidence.

"It’s a positive environment. The hardest part is showing up. Once you get there, the coaches motivate you and help you scale your workouts to your ability."

Joe perfectly captures what makes Salus special: a supportive, encouraging environment where showing up is the hardest part. Once you’re here, we’ve got your back.

7. What keeps you motivated to continue coming to the gym?

"I feel so much better than before I started, and I want to keep that feeling going."

There’s nothing like the feeling of progress. Joe’s journey reminds us all that the effort is worth it when you feel this good—physically and mentally.

"Heavy cleans are my favorite lift. I like WODs with descending sets, like 21-15-9. I even make up WODs at home—21-15-9 of cal row, push-ups, burpees, kettlebell swings, etc."

9. What advice would you give to a newbie just joining CrossFit Salus in Middletown, NJ?

"Take your time, listen to your body and coaches. Don’t try and do skilled movements at a high weight. Stay consistent and do what is sustainable."

Joe’s advice is pure gold. It’s a marathon, not a sprint, and his words are a great reminder to pace yourself and trust the process.

10. What is your next goal at the gym to accomplish?

"To get one unassisted pull-up."

Joe’s goal is simple but powerful. Achieving that unassisted pull-up will be a testament to his hard work and perseverance. Put it on the goal board, we can’t wait to celebrate with him when he gets there! 

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

21-15-9 of:

Heavy deadlifts

Cal row

Burpees

"Spending time with friends and family. My hobby is remote-control car racing."

"Healthy dish: Roasted chicken, sweet potato, and asparagus.

Splurge meal: Spinach calzone from Palumbo’s—it’s so good!"

Joe gets it—balance is the key. Nourish your body, but don’t forget to enjoy life’s little indulgences too!

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

"Superman, so I could stay strong and keep everyone safe."

15. Favorite motivational quote?

"It’s the space between the notes that makes the music."

Joe’s favorite quote is a beautiful reminder to appreciate the balance and rhythm of life—both in fitness and beyond.

16. Interesting fact not many people know about you.

"I was a firefighter for 22 years."

Wow—what an incredible part of Joe’s story. His 22 years of service as a firefighter show the strength, courage, and dedication that continue to shine in everything he does.

Congratulations, Joe, on being our Athlete of the Month! Your story is a powerful reminder that it’s always the right time to transform your life, and your journey inspires us all. Keep crushing it, Joe! 💪