How Much Should I Eat? Portion Guidelines Explained

June 18, 2019 Written by

How Much Should I Eat? Portion Guidelines Explained Portion guidelines can be tricky. Not sure how much to eat? The best place to start is by using your hand. Fit in a good balance of protein, veggies, smart carbs, healthy fats by using your hand(s) as your guide to build your plate for each meal/snack. Protein Females: 1 palm (~ 20-30g of protein) Males: 2 palms (~ 40-60g of protein) Vegetables Females: 1 fist Males: 2 fists Carbohydrates Females:... Read More

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How to Use MyFitnessPal Effectively | Foundation Nutrition Coaching

June 4, 2019 Written by

Ready to take your food tracking, water intake and measurements a step further? Whether you want to lose weight, gain muscle, lean out or feel more energetic throughout your day, MyFitnessPal is a user-friendly tool to help you reach your goals and set you up for success. On this post, I’m going to dive into some insider tips on how to use MyFitnessPal effectively. As a Nutrition Coach, I love having the ability to see what my clients are eating... Read More

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6-Week LEVEL UP🔼 Foundation Nutrition & Lifestyle Challenge 2019

June 1, 2019 Written by

What is the 6-Week LEVEL UP🔼 Foundation Nutrition & Lifestyle Challenge 2019? What if I told you that you’re only 6 weeks away from a healthier YOU? 6 weeks of getting back to the basics of healthy living so you can finally create a ​lifestyle that lasts! When did healthy living get so crazy complicated? It’s like suddenly if we’re not drinking a bulletproof coffee and counting macros, we’re not doing it right. But... Read More

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Memorial Day Murph

May 17, 2019 Written by

On Monday, May 27, CrossFit Salus will be hosting our seventh annual Memorial Day Murph WOD. What is the “Murph” Workout? For those of you new to the Murph Workout, here’s what you can expect. The CrossFit community all over the country does this challenging workout, “Murph,” every Memorial Day in honor of our fallen military members. It is through our pain and sweat and raising money for charities supporting heroic... Read More

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Control Stress Before It Controls You

May 13, 2019 Written by

Most of us spend our days putting out fires and trying to control stress. Whether it’s handling household tasks, responding to work demands or wiping little noses, our lives are full of stress. Here’s the thing… Many of us thrive on those demands. We’re wired to put other people first and tackle epic to-do lists. That is, until our energy runs out and we realize we don’t have anything left to help ourselves. One day we find ourselves mentally... Read More

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Mindful Eating

May 12, 2019 Written by

Mindful Eating: Slow Down for a Moment Why do you eat when you eat? Are you hungry, bored, stressed? Today, we’re going to review some simple ways to recognize these habits (you may not even realize you’re doing it), and talk about ways to navigate around them for more mindful eating. Eat With Your Brain Most of us are guilty of aimlessly walking into the fridge after just eating a meal, opening it up and searching for something else to eat. Are... Read More

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Changing Habits

May 8, 2019 Written by

Changing Habits With Success Changing habits, like changing a training program, comes with a natural ebb and flow. One day you’re making tremendous progress and the next day you feel like you’ve regressed. It’s an normal (and important) part of the process. It’s normal, but it’s not easy. I get it, finding a steady rhythm of consistency to change your habits and food choices can be challenging. But thankfully there are a couple proven ways... Read More

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Athlete of the Month: Sal Mannarino

May 5, 2019 Written by

Congratulations to Sal Mannarino, our May 2019 Athlete of the Month.  Sal has made great strides over the years at CrossFit Salus.  He never misses an opportunity to get better and puts in the time to work on what were once his weaknesses, such as mobility, Olympic lifts, and advanced bodyweight exercises like muscle ups. He is very motivated and has the drive and determination to set goals and accomplish them. You’ll find Sal at the box early... Read More

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First Annual CrossFit Salus Fitness Retreat

April 20, 2019 Written by

CrossFit Salus Fitness Retreat in Lackawaxen, PA with CrossFit Salus Coaches: Gino, Angela, Steven & Nick and a special class with Self-Defense instructor, Benny Gonzalez BECOME A BETTER VERSION OF YOURSELF Join us for the first CrossFit Salus fitness retreat dedicated to helping you become a better version of yourself. We have a wonderful, lake-side house (5300 sq. ft) rented in Lackawaxen, PA. It is really the perfect place to escape the 9-5... Read More

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Athlete of the Month: Maria McGoey

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We’re so excited to feature Maria as our next Athlete of the Month! While she’s only been doing CrossFit for one year, she has really demonstrated a shift in confidence and determination to excel. That’s just the kind of thing that inspires other members to get better and inspires us as coaches, too!! She’s kicking butt and taking names! Meet the April 2019 Athlete of the Month… Maria McGoey! April 2019 Athlete of the... Read More

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