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

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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.

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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.

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

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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.

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.

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.

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.

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.

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).

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

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

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

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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

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

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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:)

 

Each month we bring you a story about one of our awesome athletes at Salus. We feature this person because they have something special. They give their best in every class (and then some), they are hungry to learn and always ready to do 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.

“The first word that comes to mind when describing Sandy is “consistency.” Sandy makes her health, both physical and mental, a priority by consistently attending class. She has no issue modifying movements because she knows moving her body is important, even if slightly different from what’s prescribed. She knows that 8:30 hour is essential to making her a better mom when she continues her day. And that squat depth is so pretty!” ~Coach Erin Winters

 

Our November 2022 Athlete of the Month is Sandy Puzio.

Sandy Puzio, Athlete of the Month November 2022

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1. When and why did you start at Salus?

I started at Salus in the summer of 2021. I had been doing CrossFit for a few years and circumstances forced me to look for a new box. Changing gyms can be really difficult and I always found it would take me a year to be comfortable and enjoy my workouts but this time was much easier thanks to the coaches and the people at Salus. Even in the temporary space I could tell I ended up where I belonged.

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

I feel much stronger and while I am still cautious, I am less afraid to lift heavier weights and try new things. I still lift a lot less than everyone else but getting stronger. I am also learning how to be more efficient on the cardio equipment, especially the rower. I have a long way to go but looking less like a monkey going no place than before at least.

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

Not necessarily doing anything new but definitely moving better and more consistently. Learning to use my legs to lift more instead of relying just on my arms.

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

I am definitely stronger and feeling leaner than I ever have.

5. How has Salus changed you in other ways?

Salus allows me to get a great workout in an hour and I never leave feeling like I didn’t get enough of a workout that’s for sure. While I still watch what I eat, I don’t feel like I need to watch every calorie to get the results I want the way I did with other workouts.

6. How do you describe Salus to your friends?

Salus is such a great box. Great people, great coaches, great programming. I really like the consistency of the programming- you know what to expect each and every day.

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

For me working out is more about my mental health than physical…the physical benefits are just a bonus.

I always feel better when I am done which is all the motivation I need. There’s something to be gained each and every day. There are days when the WOD is not in my wheelhouse at all and I laugh that I came anyway but I’m never sorry I did. My day is always better when I start it with class.

An added bonus is that my teenage daughters think it’s pretty cool that mom has muscles lol.

8. Favorite lift or WOD?

I really like any WOD with a couplet of cardio and weights like a few rounds of running and push jerks.
I tend to like a chipper a lot too.

If I had to pick a lift it would be the Bench Press.

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

You don’t have to be a “CrossFitter.” There are so many ways to modify the workout and still get the same benefits. There’s always something to be gained each and every workout.

No one is judging or worrying about what anyone else is doing other than to encourage you to push through.

10. What is your next goal to accomplish?

I would really like to be able to do a legitimate toes to bar one day.

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

It would definitely have running and no gymnastics or rope climbs.

12. Favorite thing to do for fun?

I am a beach lover so for me it would be a day spent on the beach reading a great book.

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

My favorite healthy dish is any really good salad with a piece of grilled salmon on it.
Favorite splurge meal would be chicken cacciatore with broccoli rabe.

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

I never wanted to be a superhero, adventure is not so much for me- I prefer to stay close to the ground and right side up. I would be Jennifer Anniston for all of the obvious and shallow reasons…I even have a daughter named Emma.

15. Favorite motivational quote?

Probably be something simple like “if it doesn’t challenge you it won’t change you” because it is really the truth.

16. Interesting fact not many people know about you.

I am a sports fanatic, especially the New York Yankees. I like watching all sports and teams and really like listening to sports radio. I wish I had considered a career in sports broadcasting.

Each month we bring you a story about one of our awesome athletes at Salus. We feature this person because they have something special. They give their best in every class (and then some), they are hungry to learn and always ready to do 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.

Our October 2022 Athlete of the Month is Dan Unkel.

“After the American flag outfit, how could we ever forget! Dan has always been a good listener, always has felt coachable, he always did his best and looking at the long term Dan has improved his lower body strength a ton of his skills with the barbell. Gymnastics movements have improved a great deal, too.” ~Coach Gino

“Dan is just a nice, humble hard worker and always gives words of encouragement.” ~Coach Scott

“I know Dan first as his former competition partner and as his coach second. Working side by side with him, you get a first hand experience as to how his calm, focused demeanor helps him crush workouts (and keep his partner calm, too). Dan sees the work in front of him, puts his head down, and gets it done regardless of how lofty the challenge. During class, he always makes an effort to support others around him while staying committed to improving his own performance.” ~Coach Erin

“Dan always shows up ready to work and with a smile!!! And he is One of Salus’ humble first responders!!! 🙌 did you know he delivered a baby at a gas station a few weeks ago when he was on duty!?! 😯” ~Coach Melissa

Dan Unkel Athlete of the Month October 2022

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1. When and why did you start at Salus?

I joined Salus in January of 2018. I joined because I needed a change in my boring exercise routine, I would either lift weights or run, but never both at the same time or for any period of time.

CrossFit is the perfect combination of cardio and lifting for me…and because Erin Winters handed me a glass of Salus Kool Aid and told me to drink it.

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

I will be the first one to admit that I am nowhere near where I want to be as far as my fitness level goes, but Salus has helped me to get closer to it and realize what my weaknesses are. (ahem….cardio)

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

Bar Muscle Ups. It feels so good when you fire yourself over that bar knowing I can do something that not many people in this world are capable of.

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

I’m always sore…in the best way possible.

5. How has Salus changed you in other ways?

I’ve done two nutrition challenges and have learned a lot doing them. I have seen a noticeable difference each time. I understand what I need to put into my body and although my children, work, work schedule (steady midnights as a police officer) doesn’t help with nutrition, sleep and stress, the tools that Salus has provided me with has put me in a much better place then if I had never walked in those doors.

6. How do you describe Salus to your friends?

I have told anyone that will listen that Salus will be the best decision you could make as far as trying to reach your fitness goals.

The people, the atmosphere, the comradery…there is no gym that can duplicate the motivation you get walking into this building with these people.

I get more excited cheering others on and seeing them crush their goals then I do my own.

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

My family and my job.

We are a very active family (Cameron-Gymnastics, Cali-Basketball, Mason-Football) and I want them to know that I wouldn’t ask them to do anything that I wouldn’t be willing to do. I work out and they know that, they ask me to workout with them and I’m glad they do. I want to be able to run, jump, and throw with them whenever they want. Also, it helps to stay in shape so I look good in uniform or a full American flag workout outfit.

8. Favorite lift or WOD?

The easy answer is Bench Press. I try and never miss bench day, but if I had to pick a favorite WOD, I would go with all the lifting, DT !

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

Be patient and don’t look around. Don’t worry about what everyone else is lifting or capable of right now. You’ll get there.

You’ll amaze yourself if you just give yourself the time.

10. What is your next goal to accomplish?

Get my nutrition back on track. When is the next challenge? I need to set time aside to meal prep and put the effort into getting back to where I want to be.

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

How about a birthday WOD 5/7/80, I’ll be 43.

5 rounds of 7 bench press (Gino can pick the weights), 43 box jumps and 80 dubs.

12. Favorite thing to do for fun?

Vacation anywhere near the beach with the girliest drink I can find. Don’t judge me!!!

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

Healthy-Egg white’s with turkey and salsa on a spinach wrap.

Splurge Meal-Taco’s or Buffalo Wings

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

Based on my job, I’d have to say either Superman or Spiderman. To try and help people in any way I can before they are hurt or become a victim is why I go to work each and every day. After 18 years on the job, nothing has changed for me. It gets disheartening to hear negative views about police officers but I’m also comforted by the effort that my men, women and I put forth despite the negative narrative.

15. Favorite motivational/Inspirational quote?

“The only thing necessary for evil to triumph in the world is that good men do nothing.” -Edmund Burke or maybe JFK

16. Interesting fact not many people know about you.

I was a State Champion football player and Track athlete in high school and went on to play both in college. To me, CrossFit is me not letting my inner athlete go and why I refuse to scale most WOD’s even though it is probably the smart thing to do for me at 42 years old.