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  • Personal Training in Dover - CNU Fit - Recipe: Fall Chopped Salad

    Recipe: Fall Chopped Salad

    The weather has taken a turn towards cold quicker than we expected, so we might as well embrace it! Fall is great for brisk walks and pretty leaves, but it's also great for food. This recipe harnesses all our favorite Fall flavors into one delicious, nutritious meal. A 3 unit portion: 1.5 cups spinach, .5 cup chopped cabbage, 3/4 chopped apple, 3 oz chicken, 1.5 chopped walnuts, 1 tbs either cheese, 1.5 tbs vinaigrette. If you don't know what this whole unit business is, give us a call at 302-689-3489! Vinaigrette Ingredients:

    2 tbs cranberry juice concentrate
    2 tbs red wine vinegar
    1 heaping tbs dijon mustard
    1 tbs raw honey
    1 finger pinch both kosher salt and black pepper
    1/4 cup ....

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  • Personal Training in Dover - CNU Fit - Client Spotlight: From 20 to 12

    Client Spotlight: From 20 to 12

    6 months ago Courtney Holloway was almost a size 20 at 237.6 lbs. She didn’t like what she saw in the mirror, and hid under baggy clothes that wouldn’t show her body. As a nurse, she struggled keeping the pace at work, often running out of breath with tasks like walking up the stairs or running to a patient in distress. She has a five year old son who loves to run, and when she couldn’t keep up with him without troubled breathing she knew it was time to make a change. “The kids are active, and if I’m sitting out the entire time…” she trailed off, “it kind of makes you re-evaluate.” Now, Courtney is a size 12 and ....

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  • Personal Training in Dover - CNU Fit - Recipe: Morning Grains & Eggs

    Recipe: Morning Grains & Eggs

    School is back, and that means busy mornings! In between getting yourself ready for work and making sure your family is set, breakfast often falls by the wayside. With this recipe you can make a bunch at once and heat it up for an easy, on the go option during your week. Oh, and it tastes great too! 3 unit meal: 1 whole egg, 3 egg whites, 1/2 oz shredded cheese, 1 cup cooked cereal. Ingredients:
    1/2 cup dry quinoa
    1/2 cup dry pearl barley
    2 cups cold water
    1 tbs splenda brown sugar or 2 tbs brown sugar
    1 tbs maple syrup
    1 tsp cinnamon
    1/4 tsp cardamom
    1/3 cup golden raisins, diced
    toasted slivered almonds
    up to 1/2 cup 2% low fat milk (almond, coconut, or rice milk are ok) Directions: ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer talks about S.U.C.C.E.S.S.

    Dover Personal Trainer talks about S.U.C.C.E.S.S.

    Success. It’s something we all look for in different aspects of our lives: a successful marriage, successful parenthood, being successful in our field; but what about your health? Most of the time when we talk about our health and wellness we don’t say “I want to be successfully healthy,” we say things like I want to lose weight, feel better about myself, have more energy . Do we even speak what success looks like? Sure, it means reaching our goals, but have we solidified exactly what that goal is? We know that the number one people fail is because of a lack of support and accountability, but the number two reason people fail is because they ....

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  • Personal Training in Dover - CNU Fit - Dover Nutrition Expert gives 5 tips to control your social food triggers

    Dover Nutrition Expert gives 5 tips to control your social food triggers

    Is it possible your surroundings are keeping you from losing weight or maintaining weight loss? We are surrounded by environmental cues that may sabotage weight control efforts. So what are those cues and how do you manage them?
    Food related marketing and advertisements that entice eating. Tip: Pay attention to how you respond to food related commercials, billboards, grocery store enticements, print materials, etc. Limit your exposure as much as possible -- fast forward through food commercials. Shop with a list and avoid shopping isles that have tempting items. While you can’t avoid these messages completely, you can increase awareness of how you respond ....

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  • Personal Training in Dover - CNU Fit - Dover Nutrition Expert: Is yo-yo dieting bad for your health?

    Dover Nutrition Expert: Is yo-yo dieting bad for your health?

    Is yo-yo dieting bad? With 39.8% of Americans being reported as obese and 35% of Americans as overweight, according to the Center for Disease Control's 2015-2016 study, this concern needs to be addressed with so many folks practicing this “method.” The definition of yo-yo dieting is “repeated losses and regains of body weight.” Initially: You go on a low calorie diet of say 1,000 calories a day. Then: Your body goes into famine mode. Famine mode is when your body thinks it’s starving so it adjusts by slowing down your metabolism. It conserves fat and begins to burn muscle instead (which means you’ll burn fewer calories and lose ....

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  • Personal Training in Dover - CNU Fit - Dover Nutrition Expert gives 5 tips to reduce your daily sugar intake

    Dover Nutrition Expert gives 5 tips to reduce your daily sugar intake

    Weight gain...heart disease...high blood pressure...diabetes...cavities. These are just some of the consequences of consuming too much sugar. And as bad as those things are, it gets even worse. The very length and quality of your future life may depend on how you handle your sugar consumption today. Today I’m going to give you five ways you can alter your nutrition lifestyle in order to cut down on your daily sugar consumption. First, let’s review how much sugar you should be consuming. According to the United States government guidelines, men should consume no more than 37.5 grams of sugar a day; women no more than 25 grams. So how much are ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer on self-talk and how it affects your success

    Dover Personal Trainer on self-talk and how it affects your success

    Have you ever known someone who grew up the same as you, went to the same school, had the same opportunities, but ended up in a completely different situation than you did? The fact of the matter is that 2 people can go down the same path, but have very different outcomes in their lives. So, how does that happen? It all comes down to mindset and our internal dialogue. This doesn’t only apply to fitness, but it applies to every area of your life from your job to your relationships. What you speak to yourself determines your outcome and your experience of everyday life. But for now, let’s stick to how your internal dialogue can affect your fitness ....

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  • Personal Training in Dover - CNU Fit - Dover Nutrition Expert: six tips to permanently rewrite your weight loss story

    Dover Nutrition Expert: six tips to permanently rewrite your weight loss story

    Has this ever happened to you? You write a long email or type something into your word processing software and then some sore of computer glitch occurs which results in you losing what you’ve typed. Your only option is to retype everything from memory. And while you’re doing so, you can’t help but feel the frustration and disappointment of wasting time doing something you’ve already done. Here’s a much more important question for you… Have you ever had a similar experience when it comes to losing weight? You change your eating habits long enough to lose weight, but then “a glitch” happens and you end up back ....

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  • Personal Training in Dover - CNU Fit - Dover Nutrition Expert on why BOTH exercise AND nutrition are the way to go

    Dover Nutrition Expert on why BOTH exercise AND nutrition are the way to go

    “ You can’t out-exercise a bad diet.” Ask anyone worth their salt who works in fitness and/or nutrition and they’ll tell you it’s the truth. This begs the question: If your goal is to lose weight, can you do so by focusing on your diet only ? Yes, you can, but you’ll risk being what’s called “skinny-fat.” Skinny-fat is looking nice and slim with your clothes on, but when you take them off, it’s a different story. Because you don’t exercise regularly, you have little muscle tone, no definition and you look a little soft all around. The simple truth is that if you want to be in optimum shape ....

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