Salus Nutrition Coaching

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Middletown, NJ
Salus Nutrition Coaching

Maximize Performance, Recovery, Body Composition and Energy with Personalized Nutrition Coaching
https://salusnj.com/nutrition/ We honor that; we do not judge.

Nutrition, your foundation, has a direct influence on how you perform and recover as an athlete, your body composition, your energy at work, at home and in everything you do in life. But, we know it can be overwhelming and confusing with so much food and diet related information floating around out there; it can be difficult to know where to begin. But we also know that food can be a very personal topic and realize it means different things to different people. Through Salus Nutrition, we offer personalized nutrition coaching that suit your specific goals, schedules and preferences. You will receive a completely customized, life-changing experience.

12/01/2025

Holiday chaos hits hard. But you don't have to wait for the New Year.

Restart. Reset. Redo.

Let's go.

11/26/2025

Lately, my conversations with clients have circled around one thing. The heavy weight they’re carrying. And I'm not talking about the kind you load on a bar. It's the kind you don’t see. The kind that sits on your shoulders and demands energy you don’t always have.

In the gym, we can explode through that weight because we're prepared for it. We're fueled. We're focused. We've built the strength over time.

But real life stress is different. You don’t always get to choose when it shows up or how heavy it feels. And when it gets overwhelming, the answer isn’t to stack on more pressure.

It’s not the time to scrutinize every gram of food.
It’s not the time to weigh yourself every morning hoping the number tells you something different.

This might be the time to pull the pressure off.
To choose grace.
To simplify.

Eat meals with protein. Drink your water. Move your body. Breathe.
You can stay consistent without being perfect.
You can stay on track without tracking everything.
You can build strength through the heavy seasons without turning nutrition into another weight you have to carry.

If you need help finding what matters most right now I’m here.

11/17/2025

We’ve all heard the urban legend: “They ate more and lost weight!?”
Spoiler alert... I see it all the time. And here’s the truth—they didn’t lose weight because they magically started eating more. They lost weight because they finally gave their body the real-food energy it needed.

It’s about eating better—and doing it consistently. Rep after Rep.

Habits wire the brain through neuroplasticity — repetition builds the pattern, not willpower. Instead of eliminating foods, refine your environment and routines so the right choices become automatic.

Let me help you simplify your habits for lasting results. salusnj.com/nutrition

11/12/2025

You’ve put in the work, stayed consistent, and built habits that will serve you for a lifetime. Thank you for trusting me to be part of your transformation, Rich!

"I have been working with Angela for the past year, and the experience has been transformative. From our first meeting, she took the time to understand my goals — to perform at a higher level in my workouts and to build strength. Angela recommended using MyFitnessPal and set personalized daily nutrition targets. It quickly became clear that I was not consuming enough protein. Once I adjusted my eating habits, my performance improved significantly, and I began reaching personal bests more consistently.

Today, I feel stronger, more energized, and no longer need to track my meals because healthy eating has become second nature. This journey has not been about dieting, but about embracing a sustainable lifestyle change. Thanks to Salus Nutrition and Angela’s guidance, I have not only achieved my goals but also reduced my body fat from 22% to 17%." ~Rich

11/11/2025

Have you heard of (or tried) Mel Robbins' 5-4-3-2-1 "theory"? It's actually the 5-Second Rule, a motivational tool where you count down from five to one and then act on an impulse to shift your mindset and overcome self-doubt before your brain can talk you out of it.
For example, at the count of one, you physically move to take the first action related to your impulse, such as standing up or hitting the off button on the TV. The countdown interrupts the negative thought process and self-doubt, shifting your focus from overthinking to physical action.

Self-discipline reduces even more decision fatigue by reinforcing neural efficiency — your brain loves patterns. The more consistent your routine, the less mental energy it takes to stay on track.

By consistently acting on the 5-Second Rule, you train your brain to take action and build discipline, rather than waiting for motivation or feeling ready.

11/04/2025

The most important thing you can do for your health isn’t always grinding harder — it’s managing stress and giving your body what it truly needs.

Choosing sleep over a 5am workout isn’t laziness. Sometimes, it's the best strategy. Especially when your body’s already under stress.

BUT!!! The smartest move you can make tonight?
Shut off Netflix.
Turn on your sleep alarm.
Put the phone away.
Go to bed earlier so you CAN get up and do your workout rested — your recovery, hormones, and willpower all depend on it.

Because without deep, consistent sleep, recovery stalls, fat loss slows, and injury risk spikes.

So let’s rewrite the narrative:
Choosing rest isn’t weakness.
It’s strength.
It’s science.
It’s self-respect.

You’re not lazy for listening to your body — you’re being smart about your health.

10/28/2025

It's SABOTAGE.

New year – another new new diet
March – spring break diet
May – summer diet starts
July – oh s**+ it's already here, better do a summer vaca cut
August – revenge diet since the kids are still at home and there seems to be no time for you
September – back to school diet
Holidays– fit into party dress diet

Starting a diet every few months isn’t a strategy… it’s sabotage.

Here’s why: Metabolism slows, hunger hormones rise, satiety hormones tank, and your energy levels tank, too. You're not giving your body the foundation it needs to actually see results.

Want to break free from the cycle? Let's chat!

10/24/2025

💪 Good luck, Sandy & Cat!
Tomorrow’s a big day — the 2025 New Jersey State Championships at Christian Brothers Academy in Lincroft, NJ.

These two have been putting in the work inside and outside the gym — dialing in their nutrition, training with purpose, and showing what it means to stay consistent under pressure.

They’ll weigh in at 6:30 AM and hit the platform at 8:30 AM.

Let’s gooo! 🔥💥

10/21/2025

If I had to pick one calculator, I'd choose Precision Nutrition.
But let’s be real…zero calculators know sh*t about your life.

👉diet history
👉workout schedule
👉food preferences
👉And it sure doesn't know you've been trying to “get back on track” since having kids 8 years ago

OH! And it definitely doesn’t give you the ongoing support, strategy or LIVE conversation with someone who evolves goals FOR YOU.

The biggest mistake I see?
People starting to track macros based on some random number then wondering why nothing’s changing.

NO stage of life is the time for half-a$$ed efforts and random calculators.
It’s time to be strategic AF.

🔥 Want a one-time free consult? DM me to get started. Only 10 weeks until 2026 😯

10/10/2025

In a world where so much feels beyond our control, one thing is within reach: choosing what we put on our plate. At Salus Nutrition, we believe nourishing food is one of the most powerful ways we can support our brain, mood, and resilience.

🌱 Food is something we can control.
And when we lean toward foods that support brain health, it’s a double win: we feed our body and tend to our mind.

📊 Recent insight:
A 2024 study found that those following a balanced diet (rich in fruits, vegetables, whole grains, legumes, lean proteins, nuts/seeds, moderate dairy/fish) had better mental health and cognitive function compared to less balanced dietary patterns.

Also, mounting evidence shows that diets high in ultra-processed foods are associated with higher risk of anxiety and depression.

🧩 Brain-boosting foods to focus on:
-Fatty fish (salmon, sardines) – rich in omega-3 DHA/EPA
-Walnuts and flaxseed – plant sources of omega-3 & polyphenols
-Berries (blueberries, strawberries) – antioxidants & flavonoids
-Leafy greens (spinach, kale) – folate, vitamins, minerals
-Eggs – choline (important for neurotransmitters)
-Dark chocolate (in moderation) – flavonoids that support blood flow
-Green tea – polyphenols that may help reduce brain aging

✨ How to make it practical:
-Start by swapping out one ultra-processed snack for a handful of nuts or a piece of fruit.
-Use olive oil instead of butter.
-Add a side of sautéed greens or a salad with each meal.
-Enjoy tea (green or herbal) or water instead of sugary drinks.

On this World Mental Health Day, let’s affirm: we may not control everything around us—but we can nourish ourselves well, with intention and care.

10/08/2025

Here's your reminder to meal prep!
What's on your midweek menu?

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Middletown, NJ

Telephone

+17328001269

Website

https://salusnj.com/nutrition/

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