The Importance of Mobility and Stretching


When it comes to living a balanced and healthy life, we often think of nutrition, exercise, hydration and sleep. In today’s fitness industry, it seems that the workout is what captures the most attention…but what about mobility and stretching?

mobility stretching

As of now, most of us are quarantined. You’re probably noticing a lot of people posting workouts on social media to keep others motivated and MOVING! I love seeing how so many people around the world are coming together in this crisis and supporting each other on a daily basis.

We hear a lot about:

  • Eating nutrient dense foods
  • Working out (daily movement)
  • Drinking plenty of water
  • Getting enough sleep, etc…

But, something seems to be missing: mobility.

Have you been stretching, foam rolling and doing your daily mobility work?

Being flexible and mobile is a VERY important piece to overall health and wellness and a lot of people know they should do it but… they push it off.

Why?

Aside from the typical hour long workout, many of us find ourselves sitting, laying down, watching TV, scrolling through social media or just doing home office work most of the day.

Some common obstacles we hear include:

  • It’s uncomfortable
  • I don’t know how to do it
  • It takes time
  • It’s boring…

What many people don’t realize is that mobility can have a direct impact on their performance, sleep and quality of life. A good stretching and mobility session will help to improve muscle function, increase power, improve performance and even help to prevent injuries.

And that’s why we want to prioritize this piece of the puzzle!

Let’s take a look at mobility and how to make it a regular part of your day.

How To Make Mobility and Stretching a Regular Part Of Your Day?

The best way to include flexibility and mobility practices like stretching and mobilization work in your lifestyle is to develop habits just like you would with working out.

Establishing a consistent routine is key.

Just start with a small amount of time. Too much too soon can lead to failure. Even ten minutes a day can lead to differences in the way your body feels. Work up from there as you build consistency and confidence.

How To Improve Flexibility and Mobility

When it comes to working on improving flexibility and mobility, there are multiple ways to go about it. Remember, if you aren’t doing anything at all (or very little) start with what you are most willing to stick to get started.

Keep it simple.

Start with what you can do, consistently. Then as you progress you can change things up and get more ideas from there.

Stretching

Stretching is one of the most well-known athletic habits.

A gymnast, I should know that. haha!

mobility stretching

But, most people don’t stretch consistently because it can be uncomfortable, sometimes painful or maybe they feel that it’s boring.

The truth is, it needs to become a priority if you’re looking to perform your best, feel your best, and reduce the risk of injury.

Two types of stretching to focus on are: active/dynamic and static stretching.

  • Active stretching is moving into a stretched position for 3-5 seconds at a time for about 5-10 times. It’s usually best to do before exercise or cardio (ex:running), because it helps to loosen up tight muscles and improve body mechanics.
  • Static stretching is often used more for lengthening tight muscles. This is typically done by holding a stretch for 20-30 seconds on an average (60 seconds if needed) and doing so 3-5 times. Static stretching can restrict some neural control to muscle fibers, so it’s best to be done after exercise, first thing in the morning, or as you unwind before bed.

mobility stretching

Remember, it takes a little time for various tissues to lengthen safely so make sure you are doing it safely and go easy on it. Also, do not hold your breath as you stretch … I struggled with that for a long time. Controlling your breath will help you go into a deeper stretch.

On days you’re not working out, pick a time of the day when it would be most convenient, like before bed.

Again, again consistency is key.

Foam Rolling

Foam rolling, as known as self-myofascial release can also be performed using a lacrosse ball, softball, or even your own hands.

Most of us have various trigger points or “knots,” that form in our muscles. This is especially true of an athlete who performs repetitive movements. You might even notice you get knots in your traps and upper back from being hunched over a keyboard at work all day.

Foam rolling involves massaging these pain points to gently loosen up the muscles, and bring them back into a relaxed state.

Benefits of foam rolling

mobility stretching

Foam rolling, when done properly, can help to clear out some pain and help muscles return to normal function.

Basically, if you tend to have tight muscles or can’t move with your same flexibility after working out, this recovery routine is a great fit for you.

I know for me, it can make me feel better almost immediately after a tough training session.

It may feel uncomfortable at first but the more you do it the pain will start going away and doing it consistently will help your body feel better, can result in faster recovery and really improve your mobility!

How much pressure do I use?

To start, make sure to apply moderate pressure to a specific muscle using the roller and your body weight.

Roll slowly across the muscle group. As you locate painful or tight areas, stop the roller and pause for a few seconds… and remember to breathe!

Then, continue along the rest of your body or muscle you’re working on.

If you have a muscle group that is too tight or painful to directly press down on, you can always shift the roller around and put pressure on the surrounding area instead.

When should I use a foam roller?

mobility stretching

You can use a foam roller just about anytime. Some people will use it before their workout to help improve mobility and full range of motion! Some will use it after a workout as part of their cool down to help reduce soreness. You can also use it in the morning, it will help release the muscle from a night of sleep.

For me, I have been doing 10-15 minutes of mobility and flexibility work every day before and after my training session.

Starting a Mobility Routine

Stretching is by far the easiest to get started with as it doesn’t require any equipment.
Just keep in mind, consistency is key here.

Figuring out when and how to add these into your lifestyle is up to you. Like I said above, for me, I’ve started with doing 10 minutes, it turned into a habit … and now have it part of my active lifestyle!

But if that doesn’t work for you, or another time is better because you will do it more consistently, then do that!

Reference:
https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

At Home Workouts for Kids


For kids (and adults), exercise should be fun. Instead of thinking: “I have to workout,” re-frame it as a fun fitness challenge that you get to participate in. At home workouts for kids can help to easily add fitness to their daily routine (before or after school) and can help them perform better both academically and behaviorally, too!

So, the trainers at CrossFit Salus in Middletown NJ have put together some easy exercises for kids to do at home. They don’t require equipment and can be done in short bursts of 5-12 minutes.

Begin each workout with a few minutes of warm-up activities, such as jumping rope or jogging, around the outside of the house to get the muscles moving and heart rate pumping.

Finish each workout with simple stretches to keep muscles limber and reduce the risk of injury. A cool-down that includes stretching can also help transition kids into a more relaxed state after their workout.

12 Workouts for Kids to do at Home

One of the major components to ensuring adherence to a fitness regimen is to make sure you are having fun – you can trust us when we say these workouts are hard but super fun. Check it out!

1.Wall Climbs + Sit ups + Squats

Do this workout one time through. At home, make sure the kids take their shoes off so they don’t mark up the walls!

  • 4 wall climbs: Lay on belly with feet on floor up against a wall. Do a pushup with a tight belly, tight bottom. Walk feet (no shoes) up the wall and walk hands in closer to the wall, keeping body tight!
  • 10 sit ups, legs straight
  • 10 squats with a :10 second hold at the bottom on the last rep (stay on your heels!)
  • 3 wall climbs
  • 10 sit ups
  • 10 squats with a :10 second hold at the bottom on the last rep
  • 2 wall climbs
  • 10 sit ups
  • 10 squats with a :10 second hold at the bottom on the last rep
  • 1 wall climb
  • 10 sit ups
  • 10 squats with a :10 second hold at the bottom on the last rep (stay on your heels!)
    Stretch 5 minutes

2. Pushups & Squats: 12-9-6

  • Push ups
  • Squats

(do 12 pushups, 12 squats. Then 9 pushups and 9 squats. Then 6 pushups and 6 squats)

Watch the workout details here >>

at home workouts for kids

3. Go hard for Hardie

Part 1: Go hard Go fast (3 Rounds)

  • 6 Odd object ground to over head. For the odd object, you can use a backpack with books (wrapped in a towel, gallon jug of water or any other object you can safely lift over your head).
  • 6 Toes to floor
  • 17 Odd object Lateral jumps or jump rope

Directly into…

Part 2: Go hard Pace yourself

  • 400m Run
  • 20 Toes to floor
  • 20 Odd object ground to over head
  • 40 Odd object Bent over row
  • 400m Run

4. AMRAP in 7 min

  • 17 Jump Rope (or single leg hops)
  • 1 Sprint (pick a spot in the yard like a tree, mailbox that is about 5-15 seconds away)
  • 17 Squats
  • 1 Sprint

repeat for 7 minutes!

Watch the details here >> 

5. Your Age Determines the Reps!

Run # laps around the outside of your house! # = Your age in lap! (so if you’re 9, run 9 laps!) Or pick a spot that takes about 10 seconds to run down and 10 seconds to run back.

Stop and do 3 burpees after each lap.

6. EMOM (every minute on the minute) x 8 minutes

  • EVEN Minutes: Jump Rope
  • ODD Minutes: Sit Ups

7. AMRAP in 6 min

  • 2 Wall climbs
  • 5 Burpees
  • 10 Butterfly Sit-ups

8. Accumulate 100 jumping jacks throughout the day

Do 10 at a time and make tally marks on a piece of paper until you reach 100! Or do them all at once!

9. AMRAP in 4 minutes

  • *1 Wall Climb
  • *1 Toes to Wall

Add 1 repetition to each movement after each round.
Watch the details here >> 

10. AMRAP: ___age in minutes

  • 6 stair jumps or step ups
  • 4 tuck jumps
  • 2 log rolls (1 each direction)

11. Alphabet workout!

Complete the first 5 letters of your name using the chart here!

Kids workout at home

12. Most EGGS-CELENT Workout

Grab 20 empty easter eggs. Fill them with the exercises below. Ask mom or dad to hide them around the house or in the yard. For every egg you find, do the exercise before looking for another egg!

Jump Rope 50 times (or hop on 1 foot 15x each leg)
5 Kick up to handstand (or donkey kicks)
3 Perfect Pushups
:20 elbow plank
:20 hand plank
:10 side plank each side
10 squat jumps
10 squats
10 lunge steps
10 lunge hops
“Bunny hop” across the yard (20 hops)
30 mountain climbers
“Frog Jump” across the yard (10 jumps)
20 jumping jacks
5 burpees
20 seal jacks
Run around the house (approx 20-30 seconds)
20 supermans
10 straight leg sit ups
____ YOUR CHOICE!

Recommended Exercise Equipment for Kids at Home

 

Set Real Expectations


So, you’re motivated to make some changes and you’re willing to do anything you possibly can to achieve these goals. I would love nothing more! But, anytime you start a journey to make a lifestyle change, it can be tough. You can expect some bumps along the way which is why it’s important to set real expectations. For the long run.

Hey, I’m not perfect, you’re not perfect… and no one expects us to be. Because they’re not perfect either.

Set Real Expectations in the Face of Challenges

Sustainable change is all about learning how to set real expectations in the face of life’s challenges. If there’s one thing you can expect in life, it’s that things will always come up: parties, birthdays, anniversaries, life-altering events, stress, work, travel, sickness…COVID-19. Challenges will always be there whether we like it or not.

Don’t run from challenges. Anticipate them.

Challenges are part of life and unique opportunities for learning more about ourselves.

Research shows that while our behaviors may seem “spur-of-the-moment,” when it comes to over-eating, for example, the groundwork is laid several hours, days, months…years, in advance by our daily rituals, habits, mindset and automatic thinking. Your actions in the face of a challenge are simply the last link in a long chain of decisions.

The goal of today is all about recognizing your actions in the face of a challenge:

  • What is the root cause of those actions?
  • How can you learn from those events?
  • … and most importantly, How can you move forward?

According to James P. Leahy, author of Bridging the Expectation Gap: The Key to Happiness, unrealistic expectations create an expectation gap which leads to unhappiness and feelings of failure.

If you’re in this for instant gratification, don’t expect your changes to last. On the other hand, if you’re in this to embrace life-long, healthy habits that you can learn from, you can expect some amazing things to happen now, next month and even more the following year at your annual physical. That’s why if you make a mistake, it’s important to be nice to yourself.

Don’t let one mistake derail an entire day or a whole week.

Set Yourself Up For Success with Real Expectations

Expectations have an enormous effect on our outcome, energy, drive.

In fact, multiple studies show that the way we manage our expectations can heavily influence our ability to experience happiness in life, work and even health outcomes.

When life gets crazy and you end up making a mistake, the one thing that you can control is how you RESPOND in that moment. Remember, you are in charge of your own actions, choices and reactions, regardless of any circumstance.

Letting emotions control you is the easy way out. It’s easier to do (or say) things in the heat of the moment… that you may regret down the line.

But, it takes internal strength to pause, breathe, and make a sound decision by staying calm under pressure. And that starts with setting realistic expectations for yourself in the face of a challenge. 

“When we can no longer change a situation, we are challenged to change ourselves.” ~Viktor Frankl

Rather than focusing on perfection, anticipate challenges to occur and then pour all of your energy into simply committing to doing your very best every day with the hand you are dealt.

Common Mistakes and Their Fixes

Here are a few common mistakes many people struggle with and their common “fix.”

The Mistake:

You deter from your normal way of eating and indulge in something outside of the norm, feel guilty and then proceed to eat everything in sight.

The Fix:

Remind yourself that slipping up a little is not the same as slipping up a lot. Own up to your choices and move forward.

The Mistake:

Eating portion sizes like a 5 year old during the day and then binging at night.

The Fix:

Of course you feel ravenous. ⁣
Of course you feel hangry.⁣
Of course you feel out of control.⁣

Your body is trying to do everything it can to signal to you that it needs to fuel itself.⁣ Instead, by eating balanced meals full of animal protein, vegetables, fruit, nuts, and seeds throughout the day– you will reap the benefits of feeling satiated, full of energy, sleeping sound & through the night, and saying ‘goodbye’ to feeling ravenous late at night.⁣

The Mistake:

Waiting until 9pm to realize you still have 1,000 mL of water to drink.

The Fix:

Plan. Ahead. Do the math based on how much water you need and spread it out throughout your day. Rubber bands on water bottles, water app, giant jug…whatever set up works best for you, embrace it and just be ok with the fact that you’re going to probably be going to the bathroom a lot more than you were before. Just don’t let it interrupt your sleep by waiting until night to chug a liter.

Set Real World Expectations

For the next few weeks, focus on making deliberate choices that reflect reality.

There is so much outside of our control.

Focus on what you can actually control and let go of the things you can’t. Set real expectations for yourself, expect challenges to be there and use them to grow stronger.

Ask yourself these two questions:

What’s one thing that I can expect to get in the way of achieving my goals?

And what can I do today to help me keep going when I face that specific obstacle?

To learn more about making important improvements to your nutrition and exercise program, give us a shout at info@crossfitsalus.com.

 

What Are Macros? | Foundation Nutrition Coaching


What Are Macros?

What are macros? Macros are short for macronutrients. Macronutrients include protein, fat, and carbohydrates. These are three nutrients your body needs to produce, and store, energy to survive, function… and exercise! Each one has a different role in our bodies.

But, with all the conflicting information on what you should and shouldn’t be eating, it can be difficult to navigate.

what are macros

We’ve dished up an overview of macros and why you need to find a balance.

A Quick Overview of Macronutrients aka Macros

There are three essential macronutrients every human needs: carbohydrates, protein and fat.

Each macronutrient contains energy, measured in calories:

  • Carbohydrate: 4 calories per gram
  • Protein: 4 calories per gram
  • Fat: 9 calories per gram

Over the years, they’ve all fallen victim to fad diets. Fat, in particular, was shunned for many years. And now, it seems carb has become the new four-letter word. But, they are all critical components for exercise, recovery and to function in everyday life.

Macro: Carbohydrate

Carbs tend to cause a lot of controversy, confusing a lot of people. They just don’t know why they need them or the best places to find them.

Carbohydrates fuel the body. Our brain, muscles and body’s cells all need carbs to function. Carbohydrates are broken down into sugar (glucose) in our body which is either used for immediate energy or stored for later use.

Research has shown that high-fat, very low-carb diets can elevate levels of cortisol which in turn can increase catabolism and harm protein synthesis…in other words, you’re kind of eating away at your muscles and not making more (which is obv. bad for performance).

Carbs can be simple or complex.

Simple Carbs

Simple carbs are broken down (digested) quickly by the body and typically spike (and then dump) blood sugar levels. This would be what you might refer to as the notorious sugar high children experience after eating candy.

Examples found naturally in foods include:

  • fruit
  • honey
  • milk
  • white rice

Simple carbs are commonly found in processed foods such as:

  • table sugar & candy
  • sauces & dressings
  • pasta
  • bread & baked goods
  • cereal & crackers
  • juice & soda

Complex Carbs

Complex carbs are slower to digest (helping us control blood sugar and provide a sustainable source of energy), higher in fiber (helping us maintain a healthy GI tract and control appetite), and have vitamins and minerals (making them a nutrient dense choice).

Some nutrient-dense choices of complex carbs include:

  • vegetables
  • legumes
  • brown & wild rice
  • ancient grains
  • quinoa
  • oats

What About Fruit?

Keep in mind that simple carbs (in their natural state) aren’t always the bad guy. Fresh fruit, such as watermelon and berries, are considered simple carbs. The optimal time to enjoy these foods is pre-, intra- and post workout.

Macro: Protein

Protein seems to take the stage as the dietary superstary. If you are active, want to maintain muscle and lean up, protein is a must. Why? Protein is made up of amino acids which are the building blocks for must stuff in our body. It is involved in repair and rebuilding of tissues, hormones and our immune system.

It’s so important to include in your diet that if we don’t get enough protein, our body will start to take it from our muscles. We need protein to survive and thrive.

You can get protein from sources such as:

  • eggs
  • chicken
  • turkey
  • fish
  • beef
  • dairy
  • protein powder (useful for those who want fast-digesting proteins or need a quick replenishment)

How Much Protein Do You Need?

For sedentary adults who are otherwise healthy, 0.8g of protein per kg of body mass is generally enough to cover basic daily requirements.

Protein needs increase if:

  • You are training frequently or have a physically demanding job
  • You are injured, sick or recovering from surgery
  • You are losing protein for any other reason (poor digestion, stress)
  • You are trying to lose weight and in a negative energy balance

Generally, most individuals do not need more than 2.2g of protein per kg of body mass per day.

Macro: Healthy Fat

Repeat after me: Fat from food does not equal body fat.

That horrible fat restriction provided only to be a disaster. So many products that ditched the fat, only replaced it with sugar and starch (hello nasty low-fat Snackwell cookies). All those “fat-free” salad dressing, baked good and margarine ironically didn’t get us any healthier. Or fitter. It only made things worse.

Fat is an essential macronutrient that protects our organs and allows hormones to function properly. It also helps to preserve our bones and aid in immune and nerve cell function. Because fat takes a long time to break down and transport, it enters the blood several hours after we’ve eaten it.

A little fat makes everything better: flavor, nutritional value, satiety.

Health fats include:

  • olive oil
  • coconut oil
  • avocado and avocado oil
  • nuts & seeds
  • fish (like salmon)

Fat to Stay Away From

Trans fat, often disguised as partially hydrogenated oils, comes from industrial fat processing to give the product a longer shelf life. Good for commercialized food production. Bad for our bodies.

Finding Balance with Your Macros

It is important to include each macronutrient in your daily diet. Finding the exact balance can be tricky – everybody has unique needs. But a good rule of thumb is to use your hand as your guide.

Here’s how:

  • Portion out a serving of protein equivalent to your palm (men use two palms).
  • Portion out a serving of carbs about the size of your cupped hand (men, use two hands).
  • Portion out a serving of fat the size of your thumb (men use two thumbs).
  • Portion out a serving of vegetables equivalent to your fist (men, use two fists). Dark leafy greens…go nuts!

Read More: Do I Need to Count Macros?

Read More: Macronutrients for Energy Balance

Want More?

Contact Coach Angela or Coach Camilla at foundationnutrition@crossfitsalus.com to find out more about macronutrients and finding the right balance for you.

What Are Macros?


What are macros? Macros are short for macronutrients. Macronutrients include protein, fat, and carbohydrates. These are three nutrients your body needs to produce, and store, energy to survive, function… and exercise! Each one has a different role in our bodies.

But, with all the conflicting information on what you should and shouldn’t be eating, it can be difficult to navigate.

 

We’ve dished up an overview of macros and why you need to find a balance.

A Quick Overview of Macronutrients aka Macros

There are three essential macronutrients every human needs: carbohydrates, protein and fat.

Each macronutrient contains energy, measured in calories:

  • Carbohydrate: 4 calories per gram
  • Protein: 4 calories per gram
  • Fat: 9 calories per gram

Over the years, they’ve all fallen victim to fad diets. Fat, in particular, was shunned for many years. And now, it seems carb has become the new four-letter word. But, they are all critical components for exercise, recovery and to function in everyday life.

Macro: Carbohydrate

Carbs tend to cause a lot of controversy, confusing a lot of people. They just don’t know why they need them or the best places to find them.

Carbohydrates fuel the body. Our brain, muscles and body’s cells all need carbs to function. Carbohydrates are broken down into sugar (glucose) in our body which is either used for immediate energy or stored for later use.

Research has shown that high-fat, very low-carb diets can elevate levels of cortisol which in turn can increase catabolism and harm protein synthesis…in other words, you’re kind of eating away at your muscles and not making more (which is obv. bad for performance).

Carbs can be simple or complex.

Simple Carbs

Simple carbs are broken down (digested) quickly by the body and typically spike (and then dump) blood sugar levels. This would be what you might refer to as the notorious sugar high children experience after eating candy.

Examples found naturally in foods include:

  • fruit
  • honey
  • milk
  • white rice

Simple carbs are commonly found in processed foods such as:

  • table sugar & candy
  • sauces & dressings
  • pasta
  • bread & baked goods
  • cereal & crackers
  • juice & soda

Complex Carbs

Complex carbs are slower to digest (helping us control blood sugar and provide a sustainable source of energy), higher in fiber (helping us maintain a healthy GI tract and control appetite), and have vitamins and minerals (making them a nutrient dense choice).

Some nutrient-dense choices of complex carbs include:

  • vegetables
  • legumes
  • brown & wild rice
  • ancient grains
  • quinoa
  • oats

What About Fruit?

Keep in mind that simple carbs (in their natural state) aren’t always the bad guy. Fresh fruit, such as watermelon and berries, are considered simple carbs. The optimal time to enjoy these foods is pre-, intra- and post workout.

Macro: Protein

Protein seems to take the stage as the dietary superstary. If you are active, want to maintain muscle and lean up, protein is a must. Why? Protein is made up of amino acids which are the building blocks for must stuff in our body. It is involved in repair and rebuilding of tissues, hormones and our immune system.

It’s so important to include in your diet that if we don’t get enough protein, our body will start to take it from our muscles. We need protein to survive and thrive.

You can get protein from sources such as:

  • eggs
  • chicken
  • turkey
  • fish
  • beef
  • dairy
  • protein powder (useful for those who want fast-digesting proteins or need a quick replenishment)

How Much Protein Do You Need?

For sedentary adults who are otherwise healthy, 0.8g of protein per kg of body mass is generally enough to cover basic daily requirements.

Protein needs increase if:

  • You are training frequently or have a physically demanding job
  • You are injured, sick or recovering from surgery
  • You are losing protein for any other reason (poor digestion, stress)
  • You are trying to lose weight and in a negative energy balance

Generally, most individuals do not need more than 2.2g of protein per kg of body mass per day.

Macro: Healthy Fat

Repeat after me: Fat from food does not equal body fat.

That horrible fat restriction provided only to be a disaster. So many products that ditched the fat, only replaced it with sugar and starch (hello nasty low-fat Snackwell cookies). All those “fat-free” salad dressing, baked good and margarine ironically didn’t get us any healthier. Or fitter. It only made things worse.

Fat is an essential macronutrient that protects our organs and allows hormones to function properly. It also helps to preserve our bones and aid in immune and nerve cell function. Because fat takes a long time to break down and transport, it enters the blood several hours after we’ve eaten it.

A little fat makes everything better: flavor, nutritional value, satiety.

Health fats include:

  • olive oil
  • coconut oil
  • avocado and avocado oil
  • nuts & seeds
  • fish (like salmon)

Fat to Stay Away From

Trans fat, often disguised as partially hydrogenated oils, comes from industrial fat processing to give the product a longer shelf life. Good for commercialized food production. Bad for our bodies.

Finding Balance with Your Macros

It is important to include each macronutrient in your daily diet. Finding the exact balance can be tricky – everybody has unique needs. But a good rule of thumb is to use your hand as your guide.

Here’s how:

  • Portion out a serving of protein equivalent to your palm (men use two palms).
  • Portion out a serving of carbs about the size of your cupped hand (men, use two hands).
  • Portion out a serving of fat the size of your thumb (men use two thumbs).
  • Portion out a serving of vegetables equivalent to your fist (men, use two fists). Dark leafy greens…go nuts!

Read More: Do I Need to Count Macros?

Read More: Macronutrients for Energy Balance

Want More?

Contact Coach Angela or Coach Camilla at foundationnutrition@crossfitsalus.com to find out more about macronutrients and finding the right balance for you.

Congratulations 2020 RESET Nutrition Challenge Participants!


It’s official! The 2020 RESET 6-week partner Lifestyle and Nutrition Challenge is over!

RESET Congratulations Nutrition Challenge 2020

We are so proud of all the hard work everyone put in, and a huge shout-out to our top 3 teams who averaged the most points.

  • 1st Place: Team Kat & Marion
  • 2nd Place: Team Shawn & Brian
  • 3rd Place: Team Kelli & Nicole

The gym is only 1 hour of your day… then you have 23 hours every day full of decisions about how to treat your body and your mind. How you fuel your body, how you recover, sleep, de-stress…it all so important to any goal you want to achieve, whether it be weight loss, muscle gain or overall health markers.⠀

No fad diets here. Our nutrition challenge focuses on education and building lasting habits you can sustain for life!

Thank you again to our sponsors for the amazing prizes!🤩 Vitargo, Pinot’s Palette, Freshii, Summa Love Surf, YOLKED and Wahoos!

Congratulations to everyone who stuck with the challenge – 6 weeks is no joke, but this is just the beginning, right?!

Reach out to Coach Camilla or Coach Angela to find out more about continuing your journey!!

By the way, we simply love these testimonies by our RESET Nutrition Challenge Team Winners!

“6 weeks ago, I felt over my head with this whole eating thing. Many labels later, experimenting with some great (and not so great recipes), and a lot of time in the grocery store, I began to “get it”. As I continued to build on that along with the other pieces (of the challenge), I began to not have the midday crash and my running pace improved.
I’m excited to keep this challenge going in some ways and turn it more into a lifestyle. Thanks Foundation Nutrition Coaching for helping me push myself!” ~Kat

“One thing this challenge really taught me is that healthy HABITS are balanced, long-term, and not absolute. One bad day doesn’t need to turn into one bad week, one bad month, etc. (something I am notoriously guilty of). I loved that each morning was a clean slate. Bring on the next challenge: keeping these habits up without the daily leaderboard motivator!” ~Marion

Customized Group Nutrition Challenge


Create Your Own Customized Group Nutrition Challenge!

Host a customized group nutrition challenge for your staff or with a group of friends/family! Foundation Nutrition offers a simple and effective way to arm your group with nutrition knowledge, build camaraderie, provide accountability and boost motivation at NO COST to you, as the organizer.

Who Can Benefit from a Customized Group Nutrition Challenge?customized group nutrition challenge

Do you have a group of friends or family who want to fit together?

Your success is dependent on the support team you have surrounding you. Whether you want to get fit for Spring Break or embark on a lifestyle change, there’s no better way than doing it with a group of friends by your side! Rally up your crew and customize your own nutrition challenge for a fun, cost-effective way to stay on track!

Are you looking for a new team building activity for your staff?

Keep employees healthy, motivated and productive with a customized nutrition challenge for your business.

How Does it Work?

  • This challenge is 100% online. No matter where your team is located, anyone…anywhere can participate.
  • As your customized group nutrition challenge guide, we’ll collaborate on the nutrition and lifestyle goals you wish to track (nutrition quality, food quantity, sleep, exercise, etc).
  • You get to choose the timeline (start date) and duration for your group nutrition challenge. See seasonal launch ideas below.
  • Come up with a fun, creative name for your challenge.
  • Participants will track their goals right on an app from their smartphone.
  • View real-time results through a fun leaderboard.
  • Throughout the challenge, we will help participants stay on track with motivational and educational content.
  • When the challenge is over, participants will have the option to continue their healthy lifestyle with individualized nutrition coaching.
  • You have the option to create a private Facebook Page where people can ask questions, share successes, recipes, etc.
  • Schedule a time to talk through your ideas and questions.

Consider a seasonal launch such as:

  • “Healthy through the Holidays”
  • “New Year, New You”
  • “Spring Ahead”
  • “Summer Shred”

How much does a customized group nutrition challenge cost?

Since this service is completely customized, the overall cost will depend on a a couple of things such as:

  • Base rate to create your customized challenge
  • The number of individuals you have participating in the challenge.
  • Whether you wish to receive coaching guidance throughout the challenge.
  • Challenge duration.

Contact Coach Angela at foundationnutrition@crossfitsalus.com to find out how the base rate and participant rate for your challenge can be easily wrapped in to the individual’s registration fee, making it no cost to you, as the organizer.

Interested in learning more? Let’s talk!

Salus In-House Partner Competition


Say goodbye to the Spring CrossFit Open and hello to our very own Salus In-House Partner Competition!

The cold NJ weather and dark days can make it hard to stay motivated through winter, so we decided to liven things up and bring you our first annual in-house partner competition! Grab a friend (Salus members only) for the in house partner competition that takes place on 3 Saturdays in March.

You in?!

Salus in-house partner competitionHere are all the details:

WHO

  • Salus members only.
  • Teams of two: M/M,  F/F  or  M/F
  • Fitness Division and Performance Divisions available.
  • Also open to teens!
  • Each team must have both athletes in the same division.
  • This is a friendly (in-house only) competition. Similar to the Open, we will rely on peer judging.

WHEN

  • 3 Saturdays in March: 3/14, 3/23 and 3/28
  • First heat starts at 9am
  • Regular Saturday CrossFit & Kids classes will be moved to Sundays those weeks

WHERE

  • Salus!

HOW MUCH

  • $15 per person.
    • Don’t worry unlike many competitions, you’re not looking at $300 per team… it’s only $15 per person.
  • Each partner must purchase and reserve individually.
  • Click here to purchase your “3-pack In House” Partner Competition.” This will allow you to reserve your heat on competition day.

WHY

  • Competition brings out the best in us. That’s the most we usually ask for.
  • But, it’s also nice to have an opportunity to win a cash prize!! Therefore, the $15 registration allows us to provide that fun incentive.

Hurry, registration closes Monday, March 2.

Sign Up NOW!


WOD 1: “The Ringer”

WOD 1 The Ringer (Performance) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 225/155
AMRAP with time remaining
Max Push Press 135/95

Part 2 Partner B
4 minutes
50 Chest to bar Pull ups
AMRAP with time remaining
4 Single leg squats
4 Strict Handstand Push ups

WOD 1 The Ringer (Fitness) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 135/95
AMRAP with time remaining
Max Push Press 95/65

Part 2 Partner B
4 minutes
50 Jumping Chest to bar Pull ups
AMRAP with time remaining
4 Air squats
4 Hand release Push ups

WOD 2: “The Deep End”

WOD 2 The Deep End (Performance) For time:(20 min Cap)

500m Row
28 Thrusters 95/65
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 2 The Deep End (Fitness) For time: (20 min Cap)

500m Row
28 Thrusters 65/45
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 3: “Clean House”

WOD 3 Clean house (Performance)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 135/95
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

WOD 3 Clean house (Fitness)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 95/65
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

Athlete of the Month: Nina Gettings


Each month we spotlight a different Salus athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every workout, or gets a PR every week. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up to class, gives their best, and then gives a little more. They are hungry to learn and always ready to do the work without complaining. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Salus Community should be all about.

Our February 2020 Athlete of the Month is Nina Gettings. Nina came in with goals and came out surpassing them. From banded pullups to many body weight pullups, added weight on the barbell and increased confidence, she has improved her overall strength dramatically. Her positive energy is contagious and we’re honored to have her be a part of the community.

We’re excited to share her story.


1. When and why did you start CrossFit?

I started CrossFit December, 2018 after seeing how much my dad liked it. His improvement inspired me to give it a try.Nina Gettings Athlete of the Month

2. How has your performance changed since you started CrossFit?

I have definitely seen improvement in my technique and have more confidence during lifting weights. Also, when I first started, I was just trying to finish the workout and survive, now I am pushing myself.

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

When I started, I could barely do a pullup with a green band. Now I can do several strict ones! This will come in handy when taking the Candidate Fitness Assessment for West Point.

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

I have seen a significant improvement in my mobility and overall flexibility, as well as continue to increase in overall strength.

5. How has CrossFit changed you in other ways?

I think CrossFit helps me do better in school, because it has taught me how to keep on going even when I really want to stop and give up.

6. How do you describe CrossFit to your friends?

During the workout it is super intense and challenging, but once you are done, it is the best feeling ever!

7. What keeps you motivated to continue?

I love the feeling you get after class, and being able to see ongoing improvement.

8. Favorite WOD?

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

Break down the number of reps in your head. For example, if you need to do 20 wall balls, just make it to 10, and then break the last 10 into sets of 5. Never look at the total amount of reps and slowly chip away.

10. What is your next goal to accomplish?

Get into college!!!

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

3 rounds:
Mile run (slow)
25 sit ups
5 pullups (green band if needed)
4 thrusters
25 box jumps

12. Favorite thing to do for fun?

Walking/ going on hikes with my family and friends. I also like fast roller coasters (i.e., Kingda Ka), playing soccer, and tennis.

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

Healthy dish: Poke bowl at JJs Delicacies in Red Bank.
Splurge Meal: Mac and cheese and coffee ice cream for dessert.

14. If you could be an animal what would you be and why?

I would be a flying squirrel because they can climb up trees, are fearless and jump from branch to branch.

15. Favorite motivational quote?

“Discipline equals freedom” -Jocko Willink

16. Interesting fact that not many people know about you.

When I was in China I ate a scorpion.

Are Short High Intensity Workouts Effective? | CrossFit Salus


Are Short High Intensity Workouts Effective?

short high intensity workouts

Are short high intensity workouts effective? Many people assume more is better. But, that’s not always (and often isn’t) the case.

It’s a question that comes up frequently, especially when it comes to CrossFit. “Is that it?” The question of whether short high intensity workouts are effective raises an interesting topic:

Short vs Long? Which is better?

The Great Debate: Short High Intensity vs Long Workouts?

short high intensity workouts 2

A classic example of a short, high intensity is the workout, Fran. Comprised of a simple couplet of thrusters and pull-ups, this workout can push an athlete deep into their anaerobic threshold (where the intensity is high enough to trigger lactic acid).

The other side of the spectrum would be something like a 10K run or a CrossFit Endurance class. Longer duration. Slower pace. Of course, athletes who prioritize longer, aerobic workouts over shorter, anaerobic workouts have different goals. Endurance athletes can improve blood flow, reduce stress, and decrease the risk for heart disease.

But, many studies have shown that short bursts of high-intensity interval training can be more effective than 45 minutes of less strenuous exertion. And, according to CrossFit Founder and CEO Greg Glassman, “Anaerobic activity also benefits cardiovascular function and decreases body fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! Anaerobic activity is, however, unique in its capacity to dramatically improve power, speed, strength, and muscle mass.”

These two workouts represent opposite goals when it comes to intensity vs volume. Fran is relatively low volume, but very high intensity. A 10K, however, is higher volume and lower intensity. They also have their own benefits.

More is Not Better. Better is Better.

There seems to be a misconception that increasing time or volume is going to get you better results. Most people assume more is better. If they don’t spend a full hour sweating, they don’t feel like they accomplished anything. But that couldn’t be further from the truth.

Longer workouts aren’t necessarily better.

Better is better.

What we mean by that is putting your FULL effort into your workout. Whether you’re learning how to pace the longer, endurance workouts or you’re getting out of your comfort zone for the short high intensity workouts, give it your all.

Different People. Different Goals.

Of course, all of this depends on what your goals are.

As coaches, it is our job to program an effective (and fun) mix of workouts that expose our members to a wide range of exercises, intensities and volume. Some days you might see a 40 minute workout, some days it might be a four minute workout. Either way, intensity will always come after the athlete has demonstrated solid movement, performed consistently.

Strive for Consistency

No matter what your goal is, consistency is the key to making progress. If you’ve ever looked at a workout that you didn’t like (we all have those days), just remember that “cherry-picking” will only hold you back as you’ll be missing an important piece of the puzzle. Your coach has programmed that workout for a reason.

Consistency = Results.

Make a commitment to do the workout, no matter what it is. Then remind yourself of how awesome you are that you showed up (that’s half the battle).

Be patient with yourself. Your weaknesses will soon become strengths.

Relish in every victory (even the little ones) and crush it! You’re awesome!

Do you have questions about the programming at the box? We’d be happy to chat! Contact Coach Gino or Coach Angela at info@crossfitsalus.com