Finding Strength and Community: Karen’s Salus Story

Karen's New Beginning

1. When and why did you start at Salus?

        I started at Salus at the end of May 2023.  My previous gym was changing their business model to focus more on 1-on-1 training.  I prefer group classes so I decided to look for a new gym.  Some of my friends had already started at Salus and raved about it. They encouraged me to do a drop-in.  Even though I was a bit nervous, I did the class and when it was done, I was hooked!  It was definitely challenging because I had not done CrossFit before so I was not used to the lingo or the class structure, but the energy and support from everyone in the class made it so much fun! I left the gym super excited and became a member the next day. …….

        BUT THEN, 3 weeks later while I was walking my dog one evening, 2 dogs from down the street got loose and came running at us. I got knocked down and ended up breaking my kneecap.  Fortunately it was just a matter of letting it heal on its own (which the Dr said could take at least a year) but that put me out of commission from CrossFit for about 3 months.  As soon as the Dr. cleared me to slowly start back up in October, I was right back at Salus.  All the coaches were so good at advising different modifications for every exercise to accommodate me while at the same time cheering me on for everything that I was able to do. 

I have to give a big shout out to Coach Lisa, with her being a Physical Therapist, she was the icing on the cake and the cherry on top……she’s a gem! 

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

        I focus a lot more now on technique to make sure I’m learning and doing the moves correctly.   I may not lift as heavy weights as I would like to yet, but that will come in time.

I always say: “little by little I’ll get there.”   And I am! 

I am pretty consistent in getting to the gym 4 days a week, and I do feel every week that I keep improving.  Something that I was not able to accomplish a few weeks ago, all of a sudden I can do and I’m like “WOW….cool!” 

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

        I had never done Wall Walks before so the first time I tried it, I think I laughed more than anything wondering how the heck do I even do this?! The coaches are phenomenal.  They had more confidence in me then I had in me.  Once I got my feet on the wall, it took several weeks of just doing that before I attempted to move my hands. The coaches taught me how and I’m now inching myself closer to the wall. It’s kind of fun actually.  I’m still working on it but even if I move a half inch closer each time, I’m good with that. 

       Another exercise is Squats! It may sound silly but I have always had a problem of not being able to do squats very low. I get to a certain point and then just stop.  All the coaches from day one knew I could go lower, and I think they made it their own goal to coach me to get there!  What I like about Salus is all the coaches are extremely knowledgeable and have different advice they bring to the table so you get the best of all worlds. 

Over the past year through all of their different training techniques and tips and tricks they’ve been having me do, I am now squatting to parallel or at least very close most times. The first time I squatted all the way down to the ball, I was so excited I wanted to jump up and ring the PR bell!  I know with continuous training, I’ll get even better at it. 

I’m an evening class person and I want to give a shoutout to my coaches Lisa, Scott, Anthony, Marc and Camilla who go above and beyond to help me at each class!  I am always so grateful for your guidance!   If I ever get to a morning class I know I’ll say the same about the morning coaches too 😊 

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

        I definitely feel stronger.  I’m more flexible.  I feel I can move around better.  I’ve lost weight and inches so clothes are fitting better (which is always a good thing!).

5. How has Salus changed you in other ways?

        I think because I am in a routine where I go to the gym 4 times a week, I tend to pay attention to other aspects such as eating properly, getting the right amount of sleep, etc.  I’ve also recently had to go back to the office 5 days a week (yuck) so that in itself can be tiring. 

Keeping active at the gym has given me more energy which is certainly helping me get through the week!

6. How do you describe Salus to your friends?

        Salus is a great gym.  I like that the workouts are all planned out so it’s not a guessing game on my part trying to figure out what I have to do.

The workouts always have different versions from high performance to smart start so you can choose which works best for the level you are at. 

The support among the owners, the coaching staff and all the members is awesome! 

It’s a very welcoming environment. Everyone is there with the same common goal to make themselves better.   

I can’t say enough about the coaching staff.  They are fantastic and help you every step of the way and many times go above and beyond! 

Everyone is always cheering for everyone and high-fiving for every accomplishment.  We’re always laughing at some point during the workout which makes it such a fun atmosphere.

7. What keeps you motivated to continue? What's your "why"?

My motivation is that I just enjoy it!

I’ve made many new friends at Salus.  If I have an overly busy day at work and don’t feel like going to the gym, I go into the app to cancel the class and then I end up seeing the people who are signed up and think ‘oh I mind as well go, I’m sure we’ll be laughing.”  Camaraderie is a great motivator!

My ‘why’ is because I am 62 years old and know that as you get older, strength training is very important to maintaining muscle mass.

You don’t think of these things when you’re younger but all of a sudden age creeps up on you and you’re like, oh boy I better get with it.  I want to make sure I am as mobile as possible for as long as possible.  Who knows…..if I’m lucky enough maybe I’ll still be going to Salus when I’m 80!

8. Favorite lift or WOD?

        I did really like the CrossFit Open Games although I swore for months leading up to it I was not going to join in because I thought it would be too hard.  But the excitement and energy from the whole Salus crew just pulls you in, and of course there was a version that I could do at my level. It was so much fun to create teams in the gym and banter back and forth while at the same time still rooting for each other. 

My favorite WOD was 24.2 with the rowing, deadlifts and jump ropes.  I thought it was really cool afterwards to see where I ranked in the world for my 60-64 age group.  I look forward to next year’s games to see how I improve.

9. WHAT ADVICE WOULD YOU GIVE TO A NEWBIE JUST JOINING SALUS? 

Just keep showing up! 

It may be a little intimidating at first because the word CrossFit alone seems to have a stigma that it is for very athletic people, but that is not the case at all (I’m proof of that haha!). 

CrossFit is for all people.   Salus has an amazing staff of coaches that will help you train at whatever level you are.

10. WHAT IS YOUR NEXT GOAL TO ACCOMPLISH?

Well, I think I will be able to do double unders at some point. I like to jump rope so for double unders I think it’s a matter of practice and getting the feel for it, but I think it will eventually click and I’ll get it. 

And for a long term goal I would like to try to get ‘toes to bar’ some day.  I’m still working on ‘knees to 90’ so I have quite a ways to go. But I’m in no rush…… when it happens it happens.   

11. IF YOU COULD DESIGN YOUR OWN WOD, WHAT WOULD IT LOOK LIKE? 

Sit ups, rower, devil’s press, bench press and deadlifts …… NO RUNNING!

12. FAVORITE THING TO DO FOR FUN? 

I like to bowl. 

I like to go see Broadway musicals. My daughters are grown and out on their own, but they keep me and my husband busy running around with them always doing something!

13. FAVORITE HEALTHY DISH....AND FAVORITE "SPLURGE" MEAL? 

Healthy dish would be anything with grilled chicken. 

Splurge meal is definitely pizza…. I could have that for breakfast, lunch, dinner, late night snack, and even after I’ve had a full meal…. I like pizza lol.

14. IF YOU COULD BE AN ANIMAL WHAT WOULD YOU BE AND WHY? 

My husband and I have always had basset hounds since we’ve been married (37 years now) and I’ve always joked that I want to be a basset hound in the Brown household….. spoiled rotten! 

15. FAVORITE MOTIVATIONAL QUOTE?

I always say this when someone says they are afraid to ask for something that will benefit themselves, like a discount or a raise at work or anything really that you want: “It’s always worth asking the question … the worst they can say is no, but they just might say yes”

16. INTERESTING FACT NOT MANY PEOPLE KNOW ABOUT YOU. 

I jumped out of an airplane …. twice ….. back in the day when you jumped by yourself and didn’t need another person attached to you.