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  • Personal Training in Dover - CNU Fit - Dover Health Coach gives tip to prepare your immune system for winter

    Dover Health Coach gives tip to prepare your immune system for winter

    The seasons are changing and a lot comes with that; beautiful colors, warm drinks, fall festivities, and unfortunately lots of illness. As it gets colder people tend to get sicker, but it is preventable! In the colder months people tend to spend more time indoors with ventilation that can recycle germs and viruses. On top of that, spending too little time in the sun decreases your vitamin D. Vitamin D improves your immune system and your mood-which is partially why people tend to be happier and healthier in the summer months. So what can you do? Eat for your immune system! The more fruits and vegetables the better, aim for 7 servings a day. Citrus fruits contain vitamin ....

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  • Personal Training in Dover - CNU Fit - Recipe: Apple Pie Pumpkin Seeds

    Recipe: Apple Pie Pumpkin Seeds

    What better way to celebrate fall then crunch, delicious, sweet pumpkin seeds! Tip: set aside the innards of your pumpkin after carving! Yields: about 5 cups Serving size: 1/4 cup is 1 unit of each macronutrient. Ingredients:

    1 tbs Splenda brown sugar or 2 tbs dark brown sugar
    2 tsp cinnamon
    1 heaping tsp kosher salt
    1/4 tsp cardamom
    1 tsp allspice
    1/2 tsp nutmeg
    1/8 tsp cloves
    1 tbs unsalted butter
    1 tbs canola or EVOO
    4 cups raw pumpkin seeds Directions

    Place a piece of parchment or wax paper on a large baking sheet; set aside
    Stir together sugar and next 6 spices, through cloves.
    Heat a large, heavy skillet over medium heat. Add butter and oil and raw pumpkin seeds. Toast seeds ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer gives tips on running your first 5k

    Dover Personal Trainer gives tips on running your first 5k

    The Fall is an amazing time of year: beautiful leaves and weather, yummy recipes, and lovely family time. It’s also a time where people love to try their hand at running 5k’s because it’s not too hot and it’s not too cold and it’s a great lead into the holiday season. Since we’ve had some clients recently who have taken the plunge and tried their first 5k, we thought it might be helpful to help all you out their run your own first 5k; whether it’s a race or simply around your neighborhood. The key to injury free running is to honor your body and its capabilities. There is a big difference in pushing yourself to improve and pushing ....

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  • Personal Training in Dover - CNU Fit - Recipe: Aquafaba Meringue "Pumpkin" Cookies

    Recipe: Aquafaba Meringue "Pumpkin" Cookies

    Sweet treats are all the rage in the fall: apple cider donuts, Halloween candy, apple pie, cookies...the list goes on and on. Not to mention all the football parties and get-togethers where there are going to be loads of sweets and treats to choose from. Try this recipe for a healthy alternative that will still wow your taste buds! Yields: 30-40 pumpkins Ingredients:

    15 oz can Garbanzo (Chickpea) Beans
    1/3 cup Splenda Sugar Blend of 2/3 cup granulated Sugar
    1 tsp Almond Extract
    1 tsp Vanilla Extract
    Orange food coloring
    little tube green icing (to make the "steam/leaf") Directions:

    Line tow baking sheets with parchment paper (don't spray with oil or use foil).
    Drain canned Garbanzo ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer gives tips on momentum as the year closes

    Dover Personal Trainer gives tips on momentum as the year closes

    Fall has officially arrived and so has cooler weather, fall sports, and busier days. To keep yourself feeling centered, calm, and confident with your health and weight goals, being prepared has never been more important. Having an abundance of foods prepared for a quick meal or snack can be the difference between having lots of energy and supporting your goals or “bonking” and making a bad decision you’ll surely regret. Balanced habits are important to establish as we move into the holiday trifecta: Halloween, Thanksgiving, and Christmas. When you identify habits you’re ready to right, be sure to create a new habit to replace it. Just saying ....

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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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