Team Sports Strength and Conditioning

basketball small group training

Calling all Football, Cheerleading, Soccer, Basketball athletes (and more!)! Take your team to the next level and help prevent injuries with team sports strength and conditioning training at Salus in Middletown, NJ.

What is Team Sports Strength and Conditioning

At Salus, we work directly with sports teams throughout Monmouth County, New Jersey to bring athletes together for a private strength and conditioning class built just for their team. Our coaching staff has worked with athletes involved in gymnastics, soccer, football, cheerleading, dance, softball, baseball, hockey, lacrosse and more.

Athletes have consistently found that training at CrossFit Salus improves their strength, power, speed, coordination, and endurance for their sport. We also focus on building strong team spirit with players working alongside each other and encourage team motivation and sportsmanship.

A team sports strength and conditioning program can benefit all athletes, both male and female. The benefits are numerous: it can help reduce the incidence of injury, reduce burnout, improve performance and improve team bonding!

Prevent Injury

Youth athletes often experience many changes in life and in sport through their growth and development process. While early sport specialization has trended towards becoming prevalent in the youth athlete, it is vital to expose individuals to a variety of movements to help them become a well rounded athlete.

This can also help to prevent injuries due to overtraining and overcompensation.

This is why youth athletes need to work regularly with a qualified strength and conditioning coach to ensure these potential injuries don’t become an issue.

Some studies find that kids who specialize in a chosen sport tend to engage in higher levels of vigorous exercise than their peers and may be more likely to sustain injuries, such as stress fractures, tendinitis and ACL tears.

This study, published in the Orthopaedic Journal of Sports Medicine, helps to explain some of the dangers of sports specialization. “Athletes who focus on one particular sport tend to practice more frequently and intensely compared to athletes who do not.”

The recommendation?

Replace some of their sport-specific training with different forms of exercise, such as conditioning.

A common fear among parents is that if their children don’t play more and more, they’ll fall behind in their sport and won’t ultimately be as good of an athlete. The study says, “But it may actually be the opposite. If children do too much, they may get injured and fall behind.”

Strengthen Your Athletic Performance and Gain the Winning Advantage

Working with a professional coach who specializes in strength and conditioning for athletes is important not only to help prevent injuries, but also to improve athletic performance. Resistance training, stability, coordination, movement efficiency and mobility can have a big impact for a young athlete.

By working with professionals, athletes can improve their speed, agility, quickness, conditioning and range of motion. With a well-designed strength and conditioning program, athletes will see what their body is capable of and what they can accomplish, enhancing a sense of self-confidence and body image. This advantage not only helps them in their sport, but in all avenues of life.

Plus, we know how to make exercise fun! They’re still kids after all, exercise should have an element of fun and not feel like a chore. Our coaches like to mix things up to help athletes prevent physical and mental burnout.

Schedule Your Small Group Strength and Conditioning Series for your Team Sports

At Salus, we offer Kids and Teens Fitness classes throughout the week that athletes can join at any time.

If you are interested in keeping your group together, Private Team sports strength and conditioning sessions are one hour dedicated entirely to that team’s specific training. Cycles last anywhere from four to twelve weeks depending on the team’s needs. Our coaches can work with you to find the best days and times to meet your players’ needs.

*From elementary to high school and travel teams, various ages are welcome (typically ages 9 and up).

Contact Coach Angela at for more information or to receive Team pricing.

Nutrition Challenge Food List

Here’s What You Need to Know

If you feel like your diet could use a reset, you’ve come to the right place. For most of us, our balance gets thrown out of whack, right around the holidays. If you’re craving some structure back in your life, check out our nutrition challenge food list as a guide to help you get back on track.

It’s time to fuel up on the right stuff and ditch added sugars and ingredients you can’t pronounce.

Why Real Food?

At Salus Nutrition, we believe that all foods can fit into a healthy diet. But, every once and awhile, we all need a little healthy-eating reset. So, we encourage you to put your focus on whole foods and cut waaaay back on processed junk. Over this time, we bet you’ll start eating healthier (because you want to, not because you have to), feeling better, sleeping better and managing stress better.

I believe no other change will impact your life as profoundly as changing your mindset when it comes to what you eat.

Unlike super-restrictive diets or detox promises, our challenge doesn’t cut out certain healthy foods like oatmeal, potatoes and even alcohol in moderation. Our challenge means embracing whole, natural foods like vegetables, fruits, sustainable meats, healthy fats, and even health alternatives like brown rice pasta. You’ll learn to read labels and decipher the ingredients list as you cut out refined grains, added sugars, additives, unhealthy fats, preservatives, etc.

Are you ready for a reset?

Find out which foods are allowed and which foods to avoid.
We can’t wait for you to RESET with us on this journey!

Get the Printable Food List Here >>

What Foods Are Allowed? And Why?


In case you haven’t heard this before:

Carbs are not the enemy.

Fruits and Veggies

Some people tend to shy away from fruit because they’re higher in sugar than other foods. With the craze of Keto, it can be confusing. This is applicable in some instances, however, since the sugar from fruit is all natural and combined with fiber, vitamins and minerals, it’s a great idea to include about 2 cups of fruit in your diet daily.

When it comes to veggies, the more the merrier! Did you realize that close to 90% of Americans don’t get the recommended 2 ½-3 cups of veggies a day? Besides, they’re jam-packed with micronutrients, making them a solid carbohydrate choice!

Tip: Stick to the perimeter of the grocery store where you’ll find fresh fruits, veggies and meats and you’ll naturally skip over the processed junk anyway.

When it comes to whole grains. No need to shy away. Oats, brown rice, quinoa, amaranth and buckwheat are whole grains that have been minimally processed to get to your plate. Choose these options first. But sprouted grain bread and brown rice pasta (with simple ingredients and no added sugar) are also allowed on the challenge. Hey, sometimes you just need a piece of avocado toast or a bowl of pasta mixed in with your zoodles and we think that’s OK!

DIY: By replacing the refined grains (white breads, couscous, pastas, etc) with whole grains, you’ll also boost your fiber and as a bonus get more inflammation-fighting phytonutrients, too!

Find out more about the importance of carbs, especially pre-workout >>


What to Eat Before and After a Workout >>

Get the Printable Food List Here >>


Protein is essential for building muscle and helps to keep your skin and hair healthy. It also helps to keep you feeling full. Opt for grass-fed, pastured, organic and wild sources of skinless protein such as beef, pork, chicken, turkey and seafood. Vegetarian proteins like eggs, organic yogurt, beans and nuts fit as well.

If you suspect that you have a dairy intolerance, we suggest that you omit dairy for the challenge completely. But, if you know that your gut does just fine with dairy, opt for organic cheese, yogurt and milk, grass-fed butter, etc.

Omit protein bars and powders that have added sugar (and other questionable ingredients). Look for clean alternatives like RX bar, Lara bar, EPIC bar, and Jones bar.


If you’re a child of the 80’s you probably have a hard time friending fat. So, in case you haven’t heard this before:

Fat doesn’t make you fat!

Fat not only helps you feel full and adds flavor to food, it helps your body to absorb fat-soluble nutrients. Unlike water soluble vitamins (B & C) Fat-soluble vitamins (A,D,E & K) mean that they can only be dissolved and absorbed by the body in the presence of fat.

The keys to remember about fat? Choose healthy fat options like avocado, olive oil, coconut oil, nuts, olives, salmon, etc. And choose the right amount. Moderation is important because fat is more energy dense than proteins and carbs.

Avoid partially hydrogenated oils (which are trans fats), and industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils. Trans fats are literally man-made fats to keep products “fresh” for months on end. Margarine and vegetable shortening contain trans fats, both are ingredients used in a ton of fast foods and processed foods (like chips, cakes, crackers, cookies).

Get the Printable Food List Here >>

15 Healthy Packaged Foods Swaps

Yes, we want to eat as many whole, fresh foods as possible. But not all packaged foods are off limits. Sometimes, it’s just opening up a bag of plain oatmeal or a grab-n-go option like an Lara bar (that only has three ingredients). Other packaged food swap ideas:

  1. Instead of a seemingly healthy Nature Valley Granola Bars (ingredients: Whole Grain Oats, Sugar, Canola Oil, Rice Flour, Honey, Salt, Brown Sugar Syrup, Baking Soda, Soy Lecithin, Natural Flavor), opt for a Larabar (Dates. Almonds. Walnuts. Cocoa Powder. Sea Salt.) or an RX bar (egg whites, nuts, date).
  2. Instead of regular pasta (ingredient semolina flour- a refined white flour with minimal nutrients) opt for brown rice pasta (brown rice, water) or mix in zucchini spiralized.
  3. Instead of microwave popcorn with hydrogenated oils, pop your own on the stovetop with coconut oil and sea salt.
  4. Instead of sugar-filled oatmeal, buy plain oats to cook in batches, store and sweetened with a mashed banana or frozen berries.
  5. Instead of Aunt Jemima pancake mix (ingredients: enriched bleached flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, leavening (sodium bicarbonate, sodium aluminum phosphate, monocalcium phosphate), salt, calcium carbonate), opt for Birch Benders Paleo pancake mix (cassava flour, organic coconut flour, almond flour, eggs, leavening, salt, monk fruit, spice.)
  6. Instead of Old El Paso Taco Shells with Palm oil, go for Grain Free Siete Taco Shells made with avocado oil.
  7. Instead of Skippy peanut butter, choose raw cashew butter with no sugar added (yes, even if that means you have to stir it up)
  8. Instead of soy sauce, opt for Coconut aminos.
  9. Instead of cream in your coffee, try coconut milk or Nutpods nondairy unsweetened creamer.
  10. Swap jelly for dried fruits or mashed bananas or blueberries.
  11. Swap out your Slim Jim for CHOMPS, Snack Sticks or Epic bars – all made with grass-fed beef or free-range turkey.
  12. Avoid Miracle Whip, swap that out for Primal Kitchen mayo made with Avocado oil!
  13. Instead of table salt, choose Himalayan salt.
  14. Instead of margarine, choose Kerrygold grassfed butter or coconut oil.
  15. Instead of flavored yogurt, buy plain organic yogurt (or nut based yogurt) and sweeten it yourself with fruit or a drizzle of honey.

But, if you turn over a package and can’t pronounce anything on the ingredients list, put it back. This is exactly why it’s so important to read labels diligently on all packages.

Get the Printable Food List Here >>

What About Sugar and Other Foods?

Sorry…not sorry. No more added sugars. Yes, you can last a few weeks without it. Plus, you’ll have the chance to reset your taste buds and realize that you don’t need it anyway. Besides, too much added sugar is bad for you anyway (duh).

The only source of sweetener should come from whole foods: fruit, stevia, monkfruit or coconut sugar. Honey & real maple syrup is also allowed in moderation (no more than 1tbsp twice a week).

Table sugar, high fructose corn syrup and all other artificial sweeteners are not compliant. READ LABELS!

Ask Yourself These 3 Questions First

Before you buy any food that comes in a package, ask yourself:

  • Do the ingredients come from real foods?
  • Are the ingredients necessary? This is one reason why making as much of your own food at home is important. When you know how to make your own salad dressing, for example, you know that many of the extra fillers (like sugar) are not necessary.
  • Are the ingredients on this list as nutrient-dense as possible?

With answers to these questions, it’s easier to find healthy swaps.

Realize that our food list is not exhaustive. We can’t possibly fit all the foods you can eat on paper. If you look at the food list, you’ll realize that much more is allowed than is not allowed. I’m sure more foods will come into question. Don’t hesitate to ask us in person or on the Facebook page for clarification.


We recognize that everyone starts from a different place, which is why we implement different levels so everyone can participate and feels accomplished.

Every day, you will have the opportunity to make small steps in the right direction by making just one positive change (1 point).

Push yourself a little further by sticking to the food list for at least two meals and two snacks (2 points).

Or go all out and stick to the food list for all meals and snacks (3 points).

Ready to make a change and reset your habits?

Perhaps the most important thing to remember is that the Salus Nutrition Challenge is not about “winning” by being at the top of the leaderboard. It’s about doing the hardest thing possible…taking small and achievable steps into a new healthy lifestyle. By doing this, you’ll be building on each new success, bringing yourself closer to the ultimate goal.


Remember, we’ll be adding a new habit every week – building on your new healthy lifestyle!

Contact me at with any questions!


Looking for a New Gym?

Looking for a new gym in Monmouth County, NJ? CrossFit Salus is a local gym featuring world-class coaches and an amazing community. We welcome individuals of all ages, levels, and backgrounds.

Our goal? Help people get as fit as possible and have fun doing it.

Find a New Gym That Helps You Get Fit & Have Fun

We’ll Get You Fit

There’s more than one way to getting fit. As a CrossFit affiliate, we offer group CrossFit classes for adults, teens and kids. But we also offer private coaching for the ultimate accountability. Additionally, you’ll also find TripleX Weightlifting Club, endurance classes and Foundation Nutrition Coaching located at CrossFit Salus.

-Group CrossFit Classes- This is the core experience for most of our members. Individuals who join CrossFit Salus thrive on the energy, support and camaraderie of the group. We keep our class sizes small enough to offer a lot of individual coaching attention, so you get the best of both worlds. Come see for yourself why our CrossFit Salus classes are all the buzz!

-Private Coaching- At CrossFit Salus, we understand that some people thrive outside of the group environment – or with a combination of private coaching and group classes. We know that finding the right trainer can be life-changing which is why we’ll work with you to find the right coach who suits your individual goals and scheduling needs.

-Teens and Kids Fitness- Teens, tweens and kids, we’ve got you covered too! At CrossFit Salus, our youth fitness experience is built in a safe, supportive environment. Coach-to-athlete ratios are always optimized for the best instruction and attention. While our youth fitness program is great for developing skills applicable to improve sports performance, those who are not on a formal sports team are also welcome. In fact, many even consider CrossFit their sport of choice.

Join a Fun, Strong Community


We get it, when it comes to finding a new gym, your options can seem overwhelming. Walk into any globo gym and you’ll probably see people with earbuds, wandering from machine to machine. That’s what makes us different from the rest: the community. No other gym provides the level of community and accountability than we do. Together.

Research shows that connection to a community is one of the most important factors to achieve long-term health and longevity.

Our community is strong. But we’re not just talking about biceps. We’re more than muscles here. The camaraderie of our supportive community is second to none. Whether you’re new to fitness or you’re an experienced CrossFitter, you’ll fit right in.

If you’d like to learn more about how to get started, contact us today. We’ve got your back!

Athletes of the Month: Kelli & J

We couldn’t be more honored to announce this month’s Athletes of the Month… yet sad as it is their last month at CrossFit Salus before they move. Kelli & J have been such an incredible addition to the Salus family, bringing positive energy to every class they attend, endless jokes and laughs wherever they go and a level of determination that is second to none.

Enjoy their testimony below as it brings inspiration to your day.

We’ll miss you, Kelli & J! Good luck in life’s next chapter.

XO Your Salus Family

February 2019 Athletes of the Month: Kelli & J

Kelli J Athletes of the Month1. When and why did you start CrossFit?


I dabbled in CrossFit in San Diego and occasionally (reluctantly) tagged along (was dragged) with J to the weekend group workouts. The weather in San Diego was so perfect that I preferred to spend most of my days running by the bay or being outside biking and hiking.

After moving to New Jersey, which is just a smidge different when it comes to weather, I realized I would need to find a new (mostly indoors) fitness routine. I found another military spouse who liked to run and did also did CrossFit regularly. We went to classes together at a place down south as a way to spend time together and help with her transition to New Jersey. I still wasn’t super convinced the workouts were for me.

Finally, after months of driving by Salus, J and I decided that our 2018 New Year’s resolution was to commit to leading healthier lifestyles, and finally taking the step to try out Salus.

I have been hooked ever since.

I am kicking myself we didn’t walk through that door a year earlier!


I started around 2014 during a deployment workup to add some variety and coaching to my routine. The workouts were awesome and the group dynamic added a competitive environment that made me push and work even harder. The variation in exercise and emphasis
on functional movements allowed to me to improve many weaknesses I wasn’t even aware I had.

The differences I felt at work were increases in overall strength, improved work capacity, and a general ease of motion.

This allowed me to perform the mental aspects of the job with less stress. Anyone that has tried to do math at the end of a workout can understand what I’m talking about.

2. How has your performance changed since you started CrossFit


I feel so much stronger since committing to CrossFit as my primary workout. I have new found physical, mental, and emotional strength not to mention the wicked confidence I carry everywhere now. In addition to traditional CF, the “Beyond the Orange” endurance work has
really helped me to practice pacing and pay attention to my heart rate.

In the last 6 months, I have noticed big changes in my endurance, recovery and overall performance.


My chassis integrity (core) has been the largest improvement. After giving that some much needed attention, I could see improvements in all of the other lifts & movements. The workouts have also aided in improving power, agility, and speed. My weight stayed about the
same, but I wear it completely different. Each lb has purpose now, even my gut. It keeps me warm in the winter.

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


I have not only learned new exercises, but can also correctly perform ones I thought I knew before (push-ups, burpees, squat, deadlifts, etc.). I am still strengthening my pull ups, connecting double-unders, doing some TTB & HSPU (not super pretty but it’s happening), and am performing Olympic lifts that I had never really done before. Every time I see an exercise in the WOD that I am not comfortable with (aka snatches) I make sure that I go, because I commit to doing the movements that I need to work on.


Muscle ups of all shapes and sizes, double unders, snatch, a less ugly overhead squat. More so, I am able to safely complete the lifts I previously thought I was doing correctly.

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


I have lost 27 pounds since joining Salus last January!

My upper body strength and muscle definition in my shoulders, back and biceps are the most noticeable changes to me.


My legs are sexier, and I have re-strengthened my shoulders and back. The ancillary exercises we perform have also developed the supporting muscles / tendons that will make me less prone to injury.

Baby got back, know what I’m sayin?

5. How has CrossFit changed you in other ways?


This CrossFit family and the coaches at Salus have helped me to achieve an overall better balance in my life.

Committing to a healthy lifestyle as a priority instead of my job was the best personal decision I have ever made. I am not someone who traditionally puts themselves first. I would spend unnecessary extra hours working at my stressful job, skipping lunches, barely getting up from my desk most days, and losing sleep over pointless work related items.  Dedicating only an hour of my day five days a week to CrossFit has changed my overall health and energy levels, and more importantly my mindset. My priorities have shifted. It is a learning process, but the biggest step I took was to make the conscious decision to put myself, my health, and my happiness first. I have also learned the understated importance of nutrition, hydration, mobility, and simple positive daily choices.


I am able to sleep less (I was getting too many zzzzzs), drink more (water …), and party harder (with the late class Salus misfit crew). CrossFit is the work hard to my play hard. Putting in the work allows me to enjoy all that life has to offer.

6. How do you describe CrossFit to your friends?


CrossFit (Salus especially) is a family.

The coaches are incredible, and the athletes are a group of highly motivated and hardworking people who are always rooting for you. As a former runner and non-group exercise introvert I never really experienced anything like this besides team sports (which still isn’t quite the same). CrossFit is a community of people who are so supportive of each other. People will finish a workout barely able to breathe with total Bambi jello legs and still come over to cheer you on and give you a high-five as you complete the last round/rep.

There is something so unique about a community like that. I am so happy and proud to be a part of it.


I used to make fun of “CrossFitters,” and I definitely still do. I make fun of myself when I uphold rule #1 which is “always talk about CrossFit.”

It’s easy to do when it becomes so much a part of your life, but the results also speak for themselves.

While I will jokingly still call it a fitness cult, what I’ve grown to see is that this is a family. Each “box” has its own values and culture that the coaches mold and the members shape. The groups of people you will find at a CrossFit gym are some of the most motivated and caring you will ever meet.

As far as priorities go, there are far worse things than a focus on holistic fitness and a healthy lifestyle. We’re all still just a bunch of nerds trying to improve ourselves and to motivate others to do the same.

7. What keeps you motivated to continue?

Kelli J CrossFit Salus Athletes of the MonthKelli:

My “why” is the results. It is the way I feel, inside and out. I can see the results of my hard work and dedication and it keeps me coming back for more.

Salus is a special place. I love the people and the energy.

I have fun and I get a great workout in, and the feeling I get from that knockout combo is addicting.


I owe it to myself, my family, my friends, and those I defend to keep myself in peak condition.

I strive to be an asset to others, and not a hindrance or stressor.

People should always be able to rely on me to aid and protect them, and I will not fail them.

When it comes down to it, there are two kinds of people in this world: Those who can lift carry-on baggage up into overhead bins, and those who can’t. Who do you want to be?

8. Favorite lift or WOD?


Helen. 3 Rounds For Time 400 meter Run, 21 Kettlebell Swings (54 lbs/36 lbs), 12 Pull-Ups


Any and all of the Hero WODs. They are always challenging, and are solid reminders to honor sacrifice by working hard and providing service to others.

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


I would tell a newbie to be patient with themselves and expected results. It took me a few months to start seeing results and to feel the difference. Starting anything new is hard & overwhelming and CrossFit can definitely be intimidating! Remember why you started in the first place and set small goals for yourself.

Listen to the coaches and to your body (modify and don’t pull a J and kick through “door #3” if you aren’t feeling it)!

Celebrate the small victories and accomplishments that will definitely come if you stay committed and determined.

Strive for progress not perfection.

Don’t quit when it gets tough – that is where the real results come from.

I spent many days in the first few months not sure if I could climb my stairs to go to bed. Or come back down the stairs the next morning for that matter! (I think I legitimately slid down the stairs on my butt a few times!).

Stop the excuses and show up for yourself. You will not regret it!

Keep working, keep getting sore, and keep crushing it! Repeat.

Kelli J CrossFit Salus Athletes of the MonthJ:

You already took the first and most awesome step: you walked through the door. You ARE an athlete.

Remember, this is a weird place full of even weirder people, and we all took that same first step.

No one was born executing perfect lifts, and most people are still working on it. Become an expert at the basics. Don’t let the bravado intimidate you. It will soon feel natural and even weird without it. The gym is and always should be a positive place, leave all those gross bad feelings somewhere else.

Fail, and fail often.

There is comfort in constantly achieving success at the things we are already great at, but you will never progress without the courage to try.

Just because you couldn’t before doesn’t mean you can’t now. It’s what you came here for in the first place right?

If you let them, your fellow members will take you in as family, and you will have the opportunity to do the same.

10. What is your next goal to accomplish?

Kelli J CrossFit Salus Athletes of the MonthKelli:

My goal is still to do a strict pull-up. I remember 18.3 last year kicking my butt. I struggled trying to get just ONE chin over bar pull up (this is where I stopped, as the scaled version was to do 12 of them as part of the WOD). I stopped here and spent most of the WOD hanging from the bar and cursing under my breath with tears in my eyes. It was incredibly humbling, and I could have easily quit. That was the scaled version! And I couldn’t even do one of 12!

I was full of self-doubt and frustration, but I kept coming back and practicing and progressing my pull ups. I have gone from a thick band, to two thinner bands, to one green band, to actually getting a couple of kipping pull ups last weekend!

You may see me struggling on that pull up bar but you will not see me quit!


Thousand pound club (Back Squat, Bench Press, Deadlift), and a marathon by the end of the calendar year.

Lift heavy, run fast.

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

4 rounds for time
500 m row
12 Thrusters (85/55 lb)
12 Burpees
12 Pull Ups

Teams of three, one athlete works at a time. No time limit. FINISH THE WORK.
300 Squats @ 95/65#
200 Sumo Deadlift High Pull @ 95/65#
100 Pull-Ups
Every two minutes an exercise card is revealed (All bodyweight exercises). All teams halt the
workout and cannot continue until complete.

It can be easy to have plans (a stated planned workout) in life. The agile athlete keeps body and mind ready for the unknown challenge that’s about to come through the door.

12. Favorite thing to do for fun?


Please see answer below RE: favorite splurge meal. Haha. Otherwise in my free time I love to go to concerts. I love listening to live music and seeing anything live. I have gone to all types of concerts (country, rock, hip-hop/rap, jazz, Broadway, worship, classical, indie, EDM, Latin, etc.). Sometimes I have gone in groups, or with J, or sometimes I go alone and just jump around). Music has always been such a big part of my life and I will definitely be that 90-year-old lady dancing around at a concert having a ball and not caring about embarrassing my grandchildren.


“Spirited” driving mostly, and outdoor thrill seeking activities. Ca$h me outside.

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


Tacos for both, and for every meal if I could! Healthy tacos with corn tortillas and no cheese are fine by me, with ground chicken, tomatoes, onion, lettuce, salsa, guacamole and cilantro. Yum!

Or a taco salad or lettuce cup tacos if I want to be super clean. My splurge tacos are yummy greasy San Diego tacos because I am a Cali girl and grew up eating these by the truckload. I only recently starting eating chicken and fish (I was a vegetarian for about 20 years, after my 11 year old self threw a very sassy animal rights protest) and am enjoying trying new things like sushi and things besides salads and beans. I have a lot of catching up to do! My other splurge is red wine, and hey, it is good for my heart right? And on some days, my sanity.

Healthy: A dry aged NY strip steak, a side of broccoli, and fancy bubble water on the rocks.
For a splurge meal: An In-N-Out burger 3 x 3 wrapped in a pizza and stuffed into a burrito, with a side deli sandwich atop some mac and cheese. To drink, a full sugar Coca Cola. And a bottle of Bourbon hiding in a case of beer. Now we’re talkin….

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


While J would argue that a cat is my spirit animal because I love taking naps, I think I would want to be an eagle – they are observant, fearless, high-flying and nurturing. When a storm comes, instead of flying away, they use the wind current to soar higher. Plus, I have terrible vision, so I would love some bad ass eye-sight!


Sea turtle. All Day. They are calm, cool, collected and always bring people joy. I love that they are well traveled and are at home anywhere. Enjoy the journey and make friends along the way.

15. Favorite motivational quote?


Two quotes that come to mind are:

“The people who consider you weak have not yet noticed the wolf hiding behind your eyes, nor the flames inside your soul. Let them think you are weak and do what wolves and fire do best. Surprise them when they least expect it.” -Nikita Gill


“You don’t get what you wish for. You get what you work for”



“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”  Theodore Roosevelt, The Man in the Arena

16. Interesting fact not many people know about you.


I love to dance! I am incredibly shy in most settings but give me a dance floor and a good beat and my inner Beyoncé comes out.


I love watching reality TV trash and making drinking games out of the dumb things the “actors” say. It’s my one vice.