Thanksgiving meals (turkeys made of butter), holiday decorating, epic meals, parties and special traditions… year-end routine disruptors can make skipped workouts, overeating, and weight gain feel inevitable. Good news: Holiday nutrition doesn’t have to be a disaster. Look through the tips below to help you eat and move more intentionally during the holiday season. I ... The post Holiday Survival Guide Nutrition Tips appeared first on Salus.

One of the most rewarding parts of nutrition coaching is seeing what consistency can do over time. Brian’s journey is a powerful example of that. I have been working with Brian on and off since 2018. Rather than chasing short-term fixes, our focus has always been on sustainable habits that fit real life. Today, at 67 years old, Brian is the leanest he has ever been while successfully maintaining his lean body mass. Managing Nutrition With a Rotating Work Schedule Brian does not have a typical routine. His work schedule alternates between overnight shifts and daytime hours, which adds a layer of complexity many people struggle with. Together, we worked through how to fuel properly regardless of the shift he was on. That meant dialing in meal timing, adjusting food intake based on training and work demands, and paying close attention to sleep quality. Sleep consistency and recovery became just as important as calories and macros. By addressing those variables together, Brian was able to stay on track even when his schedule changed week to week. The results and progress I’ve made are things I couldn’t have achieved on my own. Before working together, I was eating foods I thought were healthy, just not in the right quantities. Not long ago I weighed 166 lbs, and now I’m at 150. Working with you has helped me stay accountable to what I say I’m going to do. Keeping a daily food log truly works. Reviewing it together showed me what was actually working and where I was getting off track, including my workouts and sleep. I’ve seen a significant reduction in my waistline, which was always my toughest area. I can now comfortably wear pants I couldn’t fit into before. I feel strong and never felt deprived throughout the process. My body fat percentage is now 15.8%, which is a huge win for me. Thank you for everything." Accountability Through Food Tracking and Awareness Before coaching, Brian was eating foods he believed were healthy, but portion sizes were not aligned with his goals. At one point, he weighed 166 pounds. Today, he holds steady at 150. Daily food tracking played a major role in his success. Reviewing logs together allowed us to identify patterns, adjust when needed, and reinforce what was working. We also tracked workouts, sleep, and overall energy to make informed decisions rather than guessing. Body Composition Improvements Without Deprivation One of Brian’s biggest wins has been a significant reduction in his waistline, historically his most challenging area. He now comfortably fits into pants he previously could not wear. Just as importantly, he reports feeling strong and energized without ever feeling deprived. Brian’s current body fat percentage is 15.8 percent, an excellent result for him and especially meaningful at his age. Maintaining muscle while leaning out becomes more challenging as we get older, but it is absolutely achievable with the right plan. Proof That Progress Has No Age Limit Brian’s story shows that nutrition coaching is not about perfection or restriction. It is about structure, awareness, and consistency over time. Strength, confidence, and improved body composition are possible at any age when the plan fits your life.

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This Thanksgiving, we have something very special to share with you. It’s a heartfelt letter reflecting on the incredible journey we've shared—a decade of growth, strength, and unforgettable moments that we've experienced as a family. Read our full message and discover why this year is particularly meaningful to us and to all of us at Salus.

Join us Sunday, September 7, for a hands-on Concept2 Row Erg Workshop led by Coach Scott Brownfeld. Perfect for CrossFitters, recreational rowers, and Hyrox athletes. Space is limited—register now!

Michelle thought CrossFit might be intimidating—until her family pulled her in. Now she’s stronger, healthier, and enjoying every moment alongside her kids. Read how Salus became their favorite family time.