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  • Dover's Personal Trainer Share 6 Ways To Stay On Track With Your Weight Loss Goals



    6 Ways to Stay On Track With Your Weight Loss Goals
    Staying on track with your weight loss goals can sometimes feel like that illusion game where the object is to keep track of the ball underneath a certain cup as they get shuffled rapidly right in front of you. Although it starts out fairly easy, inevitably when finished your brain starts to stumble as it blends together and before you know it you, the ball is lost. One would think it would be as easy as paying attention, but as anyone who has maintained weight loss goals can tell you, if it were that easy then we'd all be fit and healthy. If you've ever struggled with finding that balance then this list is for you. ....

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  • Personal Training in Dover - CNU Fit - Dover's Personal Trainer Explains How to Track Alcohol

    Dover's Personal Trainer Explains How to Track Alcohol

    How To Track Alcohol

    Like to have a drink every now and then – guess what? When it comes to flexible dieting that’s perfectly okay! Alcohol is technically the shadowy “4th macro,” as it provides your body with 7 calories per gram, but because it isn’t essential for survival it’s not typically mentioned alongside protein, fat, and carbs. It’s very important to keep in mind that alcohol has value as energy, but no nutritional value such as vitamins, minerals, or fiber. It’s very similar to consuming “empty carbs” like gas station candy or table sugar. So how does one go about fitting alcohol into your macros? Obviously ....

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  • Dover's Personal Trainer Explains Why Fiber Matters

    Why Fiber Matters Hitting your target protein, fat, and carbs is by far the most important factor in helping you achieve your ideal body. So does this mean that food sources don’t matter at all?No! While food sources might be of less concern than meeting your macros, they still matter. This is because it’s important to get a minimum amount of fiber every day, and fiber is only found in certain types of food! So, what is fiber, where is it found, and what does it do? Fiber is a type of carbohydrate found in fruits, vegetables, whole grains, and legumes that is resistant to digestion. Fiber is famous for doing a few key things: • Fiber “promotes ....

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  • Personal Training in Dover - CNU Fit - Dover's Personal Trainer Thinks You Should Stop Making Excuses

    Dover's Personal Trainer Thinks You Should Stop Making Excuses

    STOP MAKING EXCUSES FOR YOUR BODY I have often found myself explaining why I look or perform the way I do, and in speaking to clients and friends, I know many powerful and radiant individuals who can relate. HAVE YOU EVER FOUND YOURSELF SAYING… Oh, I’m just really bloated because of my hormones; I don’t always look this way. Yeah I’m just super broken out because I ate dairy; usually I have great skin. Sorry I look like such a hot mess! I didn’t get much sleep last night and have been crazy busy. I couldn’t lift as much or move as fast today because I missed a few workouts. I’m not as strong as I used to be. I’m ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer Believes Now Is The Time To Start

    Dover Personal Trainer Believes Now Is The Time To Start

    I’d love to get started…
    I'm just waiting for the perfect time.

    Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — Rarely gets us “all”. It usually gets us “nothing”.

    Are you waiting for the “perfect time” to start eating better, or exercising, or finally getting in shape? Are you putting off that dream trip, or a new project, or that skill you’ve been meaning to learn? If so, some of these phrases may sound familiar: When I ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer explains four ways to stop skipping workouts

    Dover Personal Trainer explains four ways to stop skipping workouts

    FOUR WAYS TO STOP SKIPPING WORKOUTS Confession: Sometimes I skip workouts. I love lifting and getting sweaty just as much as the next person, but sometimes I just really, really, really don’t want to go to the gym. We’ve all been there; even those among us who identify as gym-junkies and fitness fanatics have had periods when getting to the gym was the absolute last thing we wanted to do. Sometimes that feeling is a message: It could be time to rest, recover, orreduce the intensity with which we exercise. But other times it’s just… resistance
    . And as Steven Pressfield says in his poignant (and must read) book, The War of Art , ....

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  • Personal Training in Dover - CNU Fit - 8 Get-Out-of-Bed Tricks from Dover's Personal Trainer

    8 Get-Out-of-Bed Tricks from Dover's Personal Trainer

    Whether you’re an early bird or a “wake-up-at- noon ” sort of person, there are times when getting up with the sun to work out can feel far less appealing than burrowing deeper into your bed. That’s why we created these 8 ways to fight stay-in-bed temptation – add them to your list when you need extra inspiration.
    8 Ways to Get Out of Bed

    Post it for the world to see. Hold yourself accountable via social media. It’s a small thing, but it makes a big difference when it comes to getting out of bed for early morning workouts.
    Blast Those Alarms. Set your alarm as loud as possible and across the room so you are forced to go ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer Talks About How To Stay Fit While Traveling

    Dover Personal Trainer Talks About How To Stay Fit While Traveling

    Everybody travels.
    Whether it's for business, pleasure, or vacation, at some point in our lives we all depart from the comfort of our daily activity to visit another location. It might be a quick trip to the next town over for a business conference or a massive adventure halfway around the world for a certain period of time. No matter what kind of trip it is, one thing is certain: our normal routines get completely thrown out the window when traveling. In order to stick to our plan we must stay prepared, therefore, we interviewed and asked Evans Armantrading Jr.'s advice on traveling.
    How do your workout routines differ from normal while traveling?
    "There is a lot of different ....

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  • Personal Training in Dover - CNU Fit - Dover's Certified Personal Trainer Believes That There Is Always Time To Workout

    Dover's Certified Personal Trainer Believes That There Is Always Time To Workout

    No time to workout? How long does a workout need to be to be worth the time and effort? Well that depends. How long does a workout need to be to be effective? Some of this is determined by your goals, but in general to have a positive impact on your overall health and fitness, workouts as few as five or 10 minutes can have some benefits for you. So let's debunk the myth that you have to be at the gym for hours just to make progress towards your goals. Here’s the benefits of shorter workouts: As few as a 4-5 minute quick interval session can have benefits such as improving your cardiovascular system, and boosting mental energy and clarity. When you get your blood pumping, all of ....

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  • Dover Personal Trainer Talks About How To Find Your Strength

    I am not a fitness model. I don't have shredded abs and I don't post gym selfies or my insane workouts to impress the masses. I am not a pro bodybuilder, nor will I ever be. I still get self conscious being invited to the beach or pool because of having nothing to hide behind besides some swimming trunks. But I can lift some pretty cool weights. I can run a few miles and actually enjoy it. I can do other cool things too, like swing my daughter around, carry 10 bags of groceries in a single trip, and lug my wife's 50 lb handbag around town in preparation for the Armageddon or hurricane worth 7 days of survival inside and still make it look fashionable and not like a ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer believe NOW is the perfect time for you

    Dover Personal Trainer believe NOW is the perfect time for you

    The perfect time is now. I know what you're thinking… “Now is a terrible time. I've got too much to do. I'm too busy. I don't have an ounce of free time on my schedule. How could I possibly squeeze more into my daily schedule? Time to workout? There's no way I have an hour to two hours a day to get to the gym and get something in and sweat and then get cleaned up again and get back to my to-do list. Time for cooking something healthy? That's a joke. I'm lucky if I can even remember to eat right now.” Does this sound familiar? I would imagine that for many of us, it does. This is probably the internal monologue that goes on in your head when you realize you ....

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  • Dover's Certified Personal Trainer Talks About Why You Need A Coach

    I know you've got some goals. You might have some fitness goals, some business goals, some personal goals, financial goals even perhaps? Most of us set goals and aspire to achievements in various aspects of our lives at different points in our lives. And I think that's great, I'm a big proponent of personal growth! I believe if you're not trying to improve yourself, or read something new, or learn something new, you're missing out on some of the finer points of life and what you really can do with the one that you're given. However, I also believe that most people set goals but very few of them reach them, and for good reason. When we set goals, it's because we haven't achieved what ....

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  • Personal Training in Dover - CNU Fit - Dover's Registered Dietitian talks about Physical Activity, Constipation and Peristalsis.

    Dover's Registered Dietitian talks about Physical Activity, Constipation and Peristalsis.

    Constipation. Face it, we all experience it from time to time. The common response to someone reportingconstipationis, “are you drinking enough water and consuming adequate fiber?” These are the two most important dietary lifestyle contributors toconstipation. However, increasing physical activity is also important. Here is why... Your gastrointestinal tract relies on a muscle contraction call ed peristalsis , to move food along. Peristalsis is a series of organized muscle contractions that occur throughout the digestive tract. Peristalsis is also seen in the tubular organs that connect the kidneys to the bladder. Peristalsis is an automatic and important ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Trainer Discusses: How To Take The Right Action Steps

    Dover Personal Trainer Discusses: How To Take The Right Action Steps

    We talk a lot about goal setting in the health and fitness world, because of course setting goals is easy and everybody has something you want to achieve. But what I think sometimes gets lost in this discussion is the fact that many times when it comes to your health and fitness a goal is just an outcome that you can't directly control. What I mean by that is that whether or not your body changes and adjust to the degree that you have set a goal has nothing to do with that particular goal. It has everything to do with the actions you take and the behaviors you change in the process of moving towards that goal. A goal is just an outcome. You can't just manifest it, as amazing as that ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Training Discusses Telling Your Story

    Dover Personal Training Discusses Telling Your Story

    We are all storytellers at heart. That's one of the great threads of humanity, from even way back in caveman days with cave paintings. We were telling stories. Well that's all fine and good, you may be thinking, but what does this have to do with my health and fitness? One of the things I want you to consider is what story are you telling yourself? I wonder if you'd ever stop to think about it. Because that's actually one of the most important stories that will be told. That's because it's a story that's going to shape your life, and your future. Now stay with me for a moment. What I mean specifically is the power of the language you're using to yourself. I've always been fascinated ....

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  • Personal Training in Dover - CNU Fit - Dover Personal Training Provide Tips On How To Be 100 PERCENT COMMITTED

    Dover Personal Training Provide Tips On How To Be 100 PERCENT COMMITTED

    I want to talk about commitment. I read an interesting article today about being 100% committed to something you want to achieve. Now most of us like to land in the 95 and 99 percent committed range. We want to believe in moderation. We want to give ourselves a little bit of slack as long as we're doing really well most of the time, we feel okay with it. But this article posted interesting perspective and that is a little bit unusual especially when it comes to the health and fitness world. The point is that when you commit 100% to something it's actually easier to stick to then when you only commit 99%. Sounds counter-intuitive, right? Let me explain. It has to do with a little thing ....

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  • Personal Training in Dover - CNU Fit - Dover's Best Fitness Program Tips For Having Patience With Your Body

    Dover's Best Fitness Program Tips For Having Patience With Your Body

    I know we live in the world of instant gratification... We believe that everything should happen yesterday, and that magical ridiculous crazy body transformation results are possible in as little as three days, or 7 days, or two minutes a day! We've been hyped up on instant results to the point where I think we expect miracles every time we try a program. The tough reality is that our body is a complex machine. It is absolutely possible to make it amazing changes, but you have to give all the systems time to adapt and adjust. Can you see impressive results in a week? Sometimes! Especially depending on how much you change and what you're specifically working towards. But I think ....

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  • Personal Training in Dover - CNU Fit - THE SECRET TO SUCCESS: IT'S NOT THE WORKOUT...

    THE SECRET TO SUCCESS: IT'S NOT THE WORKOUT...

    Today I'm going to let you in on a little secret. It's something I'm not sure many people are consciously aware of, although they probably have noticed in their lives. In the health and fitness industry, as a personal trainer and fitness coach, what most people look for when they're coming to us for training services is a good workout. It’s the magical workout that's going to miraculously make all their fitness goals be realized. That special combination of exercises, of intervals, of strength training, cardio, all these wonderful magical pieces that come together physically in your 30 minutes or an hour or two hours and completely transform your body and therefore your life. Well ....

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  • Heather and Dora's Success Story

    Heather is a 13 year old student at Caesar Rodney High School. She has two siblings and enjoys her family time. Heather often expressed an interest in losing weight and getting healthy, so her mother Dora attended occasional Weight Watchers meeting with her. But, it wasn’t working for Dora and she didn’t think that it would work for Heather either. When Dora heard Evans speak at a local conference, she was convinced CNU Fit was the place for her daughter.   As a client of CNU Fit, Heather has lost 22lbs in a little over 3 months. When asked what she likes most about the program, Heather said “I like that I get to choose my own meals, and choose my ....

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  • Alise's Success Story

    Alise Dickens often spoke of her desire to change her lifestyle, get in shape, and join the military. A family friend of Alise overheard her request and decided to bless Alise with a Personal Training and Metabolic Coaching Program from CNU Fit. Since beginning her program with CNU Fit in March 2015, Alise has lost 44 lbs! However, she says that her biggest accomplishment has been learning how to prepare healthier foods without sacrificing taste, gaining confidence in herself, and developing a more positive overall attitude. Alise admits that in the beginning the workouts were hard, but with the support of her friends and the staff at CNU Fit, Alise overcame those initial challenges. ....

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  • Tetra's Success Story

    Tetra was very athletic in high school, experienced in a variety of sports. After marriage, kids, and becoming a professional, Tetra got swept up in the busyness of life. Naturally, her metabolism slowed down without warning, she needed and wanted to get fit. What really motivated her to buckle down and try achieving her fitness goals was her decision to compete in Mrs. Delaware.   CNU Fit designed a meal and exercise program specifically tailored to reach her goals. Tetra diligently followed the plan for four months. The end result was that, as a 34-year-old mother of two, she was in the best shape of her life. Tetra’s body fat percentage was the lowest it ....

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  • Personal Training in Dover - CNU Fit - Share The Love

    Share The Love

    Ready. Set. Get Fit!!
    We hosted a special Partner workout in honor of Valentine’s Day on February 11, 2017. We invited our clients and their Valentine, Galentine, workout buddy and friend to tag alone. We all shared the love, sweated, and enjoyed the workout knowing that our hearts were beating stronger and healthier. There were two different classes that everybody could choose. These classes were “Live, Love, Lift” (Basic Strength) and “You Snatched My Heart” (Kettlebells). The excitement during these workouts was super contagious and we had a variety of individuals show up and work together. Our trainers encouraged and motivated everybody to the last ....

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  • Kalisa's Success Story

    Kalisa Moore is a 32 year old mother of three. An executive recruiter and professional coach, she recently moved to Dover from Houston, Texas, and began working from home; which meant she was less active. Kalisa was never a consistent gym member, because she had never experienced major weight problems. She was always comfortable with her weight. Once she turned 30 she started noticing how her poor eating habits were effecting her body, she began paying attention to what she put in her body and how it affected her. The combination of less activity with poor eating habits resulted in slow and steady weight gain. Kalisa had tried some things on her own. In Houston she worked with a ....

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  • Correcting Valgus Knee

    Lead Trainer, Sean Floyd , explains how to do a proper squat and correct form with a valgus knee condition. What is Valgus Knees?
    Valgus knee is a common improper movement pattern observed during a squat. Valgus knee is referred to the condition in which the knees angle inward, it is commonly referred to as “knock knees”. This condition is more common in women than men, and does not cause any symptoms. Strengthening the knee and hip muscles can improve valgus knee and performing a squat with a resistance band can help improve function. Squat Exercise with Resistance Band
    Valgus knee can happen when lowering or rising out of the bottom of the squat. Resistance bands ....

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  • Ronah's Success Story

    In June of 2013 Ronah was hospitalized with a common digestive disease known as diverticulitis, which involves the formation of pouches within the bowel wall. Symptoms include increased white blood cell count, constipation, abdominal pain, nausea, fever. Every 3 months, the infected intestine is surgically removed. Her first surgery went great! Ronah was home within five days of the surgery. Unfortunately, four hours after returning home, Ronah was readmitted to the hospital with kidney failure; she remembers it being difficult to breath and walk. Cat scans reviled the clamps had broken, and she was toxic with infection from an intestinal rupture. Emergency surgery was necessary, ....

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  • Sally and Dale's Success Story

    Many couples come to CNU Fit with a desire to get in shape together , but Sally and Dale Cawby came to CNU fit with only one specific goal in mind; they wanted to comfortably walk 2-3 miles each day when they traveled to Turkey, Italy, and Greece. In addition to reaching their walking goal, they learned how make better nutritional choices, and they both lost over 20lbs!   “I feel 100% better in regards to muscle tone” said Dale, who had experienced lower back pain throughout his life and found that the professionals at CNU Fit were able to achieve his goals without further injuring his back. ....

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  • Personal Training in Dover - CNU Fit - DOMS

    DOMS

    The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days. This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during exercise. Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise. This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina ....

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  • Shoulder Mobility

    Lead Trainer, Sean Floyd demonstrates a simple exercise to check if you have proper range of motion in your shoulders.Shoulder pain and problems are very common among individuals who lift weights. Try incorporating this exercise into your daily routine to help improve shoulder flexibility and mobility. Steps: Repeat 5 times on each arm
    1. Place arm against the wall (your arm should touch the wall throughout the whole movement) 2. Raise the arm closes to the wall all the way up (try to go as far as you can) 3. Rotate your arm and follow through to the starting point This exercise is a great start to help improve your shoulder mobility. ....

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  • Carole's Success Story

    Carole noticed she was gaining weight, she knew that her health was slowly slipping. She was overweight, with poor balance, poor flexibility, and limited strength. Carole had a knee replacement and a bad shoulder, she was looking for optimal health for a failing body. After exploring all the options in the Dover area, Carole came to CNU Fit.   At 72 years old, Carole has lost over 43.2 lbs as a client of CNU Fit! We see improvement in her flexibility and balance, “it doesn’t bother me like it used to, I can tell while doing everyday tasks that I am getting stronger, more flexible, and more balanced, I haven’t fallen in quite a ....

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  • Dover Personal Trainer discusses weight fluctuations

    Why does my weight fluctuate?

    Do you ever wonder why your weight fluctuates and what it is made up of? CEO of CNU FIT, Evans Armantrading Jr
    . , explains the two types of masses that equal our total body weight, why our body weight fluctuates, and what is the accurate way to measure body fat percentage.

    OVERVIEW

    What is total body weight?
    Your total body weight consists of two types of masses, which are categorized as lean and fat. Fat mass is the “squishy” stuff that you would like to get rid of and lean mass is made up of your muscle and water retention. It is understood that your total body weight is equal to lean mass plus fat mass. ....

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  • Theadora White's Success Story

    Teddi had been struggling with her weight for many years, she even had the lap-band surgery in an attempt to lose weight. She thought it was a quick fix, but she didn’t get the results she thought she would, and although Teddi changed her body with surgery, she failed to change her lifestyle.   After the lap-band surgery, Teddi lost 30-40 pounds, she says “I was not eating as much, but I was still eating the same types of foods, so it wasn’t really beneficial for me because I wasn’t changing my lifestyle.” Teddi couldn’t get over the hurdle, and she wanted something more. Teddi knew others in her personal and professional ....

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  • Protein Recommendations

    CNU Fit CEO, Evans Armantrading Jr. , sits down with our Registered Dietitian, Crystal Hurley , MS, RD, LDN, to discuss how to fit protein into your diet and they provide many options to choose from. Some people have challenges with trying to fit protein in their diet. The main idea is to get an optimal amount of protein. For each individual, protein needs are based on a combination of your fitness goals and bio-individuality. One of the biggest challenges that individuals have is fitting protein into their snacks. People typically choose shelf-stable items such as cookies, chips, crackers and pretzels. It is best to think outside of the box because you can always add ....

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  • Portia Fennell's Success Story

    Portia’s fitness journey started when she was very young. At the age of 8, she was about 5’4” and 175lbs. Portia was always concerned with her weight as far back as she can remember “I was embarrassed, bigger than most kids, heavier than most kids, and I initially tried to hide my weight” says Portia “my whole body developed early, I was uncomfortable with myself.” The weight came on suddenly, with the influence of inactivity, television, and puberty. Portia was frequently bullied at school and often came home in tears. Her mother decided to change the way the family ate, invested in a stationary bike, and even wore plastic sweat ....

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  • Nathan Morris's Success Story

    Before coming to CNU Fit, Nathan’s father took him to a family doctor who recommended that Nathan needed to weigh 130 pounds. To achieve that goal, the doctor recommended drastic attempts to get Nathan healthy, such as eating ¼ of a sandwich, and ¼ piece of fruit for lunch each day. When Nathan came to CNU Fit, he followed his custom program religiously. He ate 7 or 8 times a day; he ate appropriately distributed meals of proteins, carbs and fats. After 13 months, Nathan had lost 97 pounds. Obviously, his loved ones were pleased with his results from CNU Fit and said “Nathan has much more energy, looks and feels terrific; his self-estimate is ....

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  • Personal Training in Dover - CNU Fit - Ed Cregar

    Ed Cregar

    Over the past week we have been celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Our 12th client is Ed Cregar. We are so proud of Ed! He has made amazing progress this year towards his goals of weight loss and lowering his cholesterol and high blood sugar numbers. Ed joined CNU Fit after feeling a lack of energy. He knew that he wanted someone to help him through his journey to live a healthier lifestyle. In the past 13 months, Ed has been at CNU Fit, he has lost 30+ pounds and has accomplished his goals. He has worked on his ....

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  • Personal Training in Dover - CNU Fit - Robb Carter

    Robb Carter

    Over the past week we have been celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Our 11th client is Robb Carter. We are so proud of Robb! He has made amazing progress this year towards his goal of getting shape. Robb has made it look easy by consistently showing up, working out seven days a week and getting better one day at a time. He looks wonderful! Robb joined CNU Fit after feeling like he was in terrible shape. He also wanted to watch his grandsons grow up and inspire them to live a healthier lifestyle. Robb was inspired by our ....

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  • Personal Training in Dover - CNU Fit - Beverly Turney

    Beverly Turney

    Over the past week we have been celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Our 10th client is Beverly Turney! We are so proud of Beverly! She has made amazing progress this year towards her goal of living a healthier lifestyle. It hasn’t been an easy path but Beverly has consistently shown up and worked at getting better one day at a time. The results have been amazing and she looks absolutely incredible. Beverly joined CNU Fit after feeling like she was not getting results with other trainers. She knew that she wanted ....

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  • Personal Training in Dover - CNU Fit - Realistic Goals

    Realistic Goals

    As we go into 2017, I wanted to take the time to talk about realistic goals. Below are six goals you should implement when considering fitness. First: A mindset of a healthy sustainable fat loss.
    You may have the question: What is healthy sustainable fat loss? Here is the answer: .5% - 1% of total body weight is ideal for most people, that is equivalent to .5 - 2.5 lbs per week. To be honest, the 2.5 lbs is very aggressive and your body weight would should be around 200-250 lbs to lose that much. Ideally, we would like for most individuals to lose around .5- 1 lbs per week. Second: Why? Why do you have the goals you have? Why is your goal important?

    When answering ....

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  • Personal Training in Dover - CNU Fit - Lynne Schaefer

    Lynne Schaefer

    Today we are celebrating Lynne Schaefer. We are so proud of Lynne. She has made amazing progress this year towards her goal of increasing her back strength, flexibility and improving her posture. It hasn’t been a stress-free path but Lynne has consistently shown up and worked at getting better one day at a time and the results have been incredible. Lynne believes that the CNU Fit team is more about quality versus quantity and we have helped her loose inches, weight, and improved her nutritional intake. She knew that she wanted someone to help her through the journey to a healthier lifestyle and that is exactly what we did. Lynne is currently in our personal training program. ....

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  • Personal Training in Dover - CNU Fit - Sharese Paylor

    Sharese Paylor

    Over the past week we have been celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Today we are celebrating client number 8 and I have to tell you about Sharese Paylor. We are so proud of Sharese!! She has made amazing progress this year towards her goal of creating new eating habits. It hasn’t been an easy path but Sharese has consistently shown up with a big smile on her face. Plus, her results have been amazing and she is constantly achieving her goals. Sharese joined CNU Fit after seeing her husband Ray Paylor’s amazing ....

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  • Personal Training in Dover - CNU Fit - Janne Grinstead

    Janne Grinstead

    We made it through week one of celebrating our clients and we still have 6 more clients to go. We are beyond proud of our clients and cannot believe how much they have changed and grown. For our 7th client, we are celebrating Janne Grinstead. We are so proud of Janne! She has made amazing progress this year towards her goal of improving her strength. It hasn’t been an easy path, but Janne has listened to our recommendations and conquered her goals. Janne joined CNU Fit after feeling drained and not having someone hold her accountable. She knew that we would be able to help her live a healthier lifestyle because our trainers are there for her every step of the way. Fast ....

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  • Personal Training in Dover - CNU Fit - Chuck Peck

    Chuck Peck

    Over the next week we are celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Today is Day 6 and I have to tell you about Chuck Peck! We are so proud of Chuck! He has made amazing progress this year towards his goal of getting in better shape, losing weight, and being active at the age of 60. Chuck came to CNU Fit after feeling fatigue and not being able to breathe. After having surgery for herniated disks in his lumbar region, he chose CNU Fit as a support system to hold him accountable. Here, he knew that he would not be by himself. He ....

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  • Personal Training in Dover - CNU Fit - Lang Redden

    Lang Redden

    Over the next week we are celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Today is Day 5 and I have to tell you about Lang Redden. We are so proud of Lang! She has made amazing progress this year towards her goal of learning how to eat healthy. Lang knew that Evans understood PCOS and working with him would help understand her physician’s guidelines and achieve fertility. Lang joined CNU Fit after feeling lazy, weak, and fatigued. Lang is now able to go up a flight of stairs without being winded (that is an amazing milestone). ....

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  • Personal Training in Dover - CNU Fit - James Cagle

    James Cagle

    Today is Day 4 and I have to tell you about James Cagle. We are so proud of James! He has made amazing progress this year towards his goal of getting rid of his medications and losing weight. It hasn’t been an easy path but James has consistently shown up and worked at getting better one day at a time. The results have been amazing. James joined CNU Fit after hearing amazing things about Evans. He trusted Evans to lead his journey to a healthier lifestyle. He loves the fact that he can schedule appointments with CNU Fit around his busy lifestyle. With the help of personal training and metabolic coaching, James has lost 20+ pounds, today he can see and feel the results. ....

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  • Personal Training in Dover - CNU Fit - Tammy Ordway

    Tammy Ordway

    Over the next week we are celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Today is Day 3 and I have to tell you about Tammy Ordway We are so proud of Tammy. She has made amazing progress this year towards her goal to become healthier, increase core streng th after back injuries, weight loss and to not increase her dress size. Tammy tried many different programs prior to CNU Fit and thought she could not be healthy eating carbs. After one year of personal training, Tammy decided to give metabolic coaching a try during tax season. Since ....

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  • Personal Training in Dover - CNU Fit - Debbie Watson

    Debbie Watson

    Happy Tuesday, today is day 2 of celebrating our amazing clients here at CNU Fit. We are still in awe and cannot believe that we get to work with such amazing people who inspire us by showing up, day in and day out. So next on our list is Debbie Watson. We are so proud of Debbie!! She has made amazing progress this year towards her goal of weight loss and becoming fit. Debbie joined CNU Fit a fter her physician Dr. Vincent Abbrescia recommended our studio. After the recommendation, she felt that she wanted to become stronger and gain confidence so she joined CNU Fit. Debbie has been doing personal training and metabolic coaching for 5 months, and for the first time in years, her ....

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  • Personal Training in Dover - CNU Fit - David Litz

    David Litz

    Over the next week we are celebrating our amazing clients here at CNU Fit. Every day we come in to work we can’t believe that we get to work with such amazing people who inspire us by showing up, day in and day out. Today is Day 1, and I have to tell you about David Litz. We are so proud of David! He has made amazing progress this year towards his goal of living a healthier lifestyle. David has consistently shown up and worked on getting better, one day at a time. The results have been amazing. David joined CNU Fit after one of our clients gave him a gift certificate back in 2014 and he has been an inspiration for many of our clients. He knew that he wanted someone to help ....

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  • CNU Fit brings Fun Fitness to Mcllvaine Early Childhood Center!

    On February 23rd, 2016 Evans Armantrading Jr. of CNU Fit, LLC spoke with the students of Mcllvaine Early Childhood Center about the importance of fitness and nutrition. Students learned basic but foundation nutritional cues such as identifying a “sugary drink” and how many fruit and vegetable servings to consume each day. In addition, Armantrading encouraged fitness to be a fun experience and taught skills for lifelong physical activity as it is critical to our children’s health and well-being. Students and teachers participated in an “Alphabet” exercise; working up a sweat while reinforcing the essential building blocks of their educational ....

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  • New Post

    Last Thursday CNU Fit, LLC conducted a free educational seminar to explain how metabolism functions, outline 10 things that impact your metabolism, and teach you how to boost your metabolism. Immediately following the presentation, community members attending the event participated in an open question and answer forum with the founder of CNU Fit, Evans Armantrading Jr. Armantrading Jr. has received several prestigious certifications including, but not limited to, Precision Nutrition, Nemours Health and Prevention Services, Certified Personal Trainer from ACSM, and Certified Metabolic Advisor from TotalTrainer. CNU Fit reports event seating was completely full, and expect an equally ....

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  • Beware: “Insta” Personal Trainer Has Risen

    Beware: “Insta” Personal Trainer Has Risen We’ve all seen the Facebook or Instagram “personal trainer” with the traffic stopping body and free training guide, but… are they the real deal?   Here at CNU Fit we value integrity, hard work, and individuality. There are several competing training programs out there that are excellent options (shout-out CrossFit!), but there are others that are concerning. Watch as Evans sits down with Sean to discuss the necessary protocol when choosing a personal trainer. Additionally, he speaks to an integral part of the fitness journey: who is in your tribe? Culturally speaking, a ....

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  • Consistency and Goal Setting

    “The secret of success is consistency of purpose.” -Benjamin Disraeli When looking up the word consistency you will see the following synonyms: constancy, regularity, equilibrium, stability, steadiness. Consistency is the key to success in every area of your life, but since this is a blog about fitness, we are going to talk about that! We have discussed before how the building blocks of fitness include nutrition, resistance training, and adequate cardio. However, if you slink over to the treadmill once a month, you likely won’t see the results you are looking for. If you pick up those 10 lb weights once a week, your progress will be incredibly (we’re ....

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  • Macros? WTH are Macros?

    “What are you eating?” “What workout are you doing?” <– Two of the WORST questions you can ask when starting your fitness journey. The macros (macronutrients) of each individual is tailored to their body. You cannot do what they do to achieve the same results. But… what the heck are macros?! What Do You Mean I Don’t Eat Enough?
    Often when we receive new clients here at CNU Fit, we hear “Oh, I eat a ton of food” or “I eat all of the time”. However, when our specially trained nutritional coaches do a metabolic analysis we notice something shocking: THEY AREN’T EATING ENOUGH! Mind you, we ....

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  • Dieting Lie Revealed by DE Personal Trainer

    You’ve done the research, you have dieting down to a science. You know that weight loss is all about basic math: burn more calories than you are taking in. However, the scale is not moving the way it should. Evans Armantrading, Jr., owner of CNU Fit, reveals the biggest lie in the dieting world and why you aren’t reaching your fitness goals. When you begin your weight loss journey you will undoubtedly come across several fad diets. Smoothie cleanses are all the rage to rapidly lose fat. Certain celebrities are saying veganism is the only way – eliminate animal fat, eat as many carbs as you want! Do you need a cleanse that involves only raw fruits and ....

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  • Should you work out, if you’re stressed out?

    Should you work out, if you’re stressed out? After a hard day, you might be tempted to hit it hard in the gym, to release your stress and get your endorphin’s going. But, stressing your body during your workout may be causing you more harm than good. It all depends on how long you’ve been stressed out and what exactly is stressing you. If you have a fairly low or moderate stress life, but you’ve experienced a stressful day, a high intensity workout is within reason and may provide overall benefit. On the other hand, if your lifestyle is chronically stressful, you can still exercise, but it’s not recommended to set intensity high. Here’s why: ....

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  • Are You Eating the Right Combination for Success

    You’ve had success losing 5, 10 or maybe even 20lbs, but now you’ve hit a plateau. You eat clean, buy organic, and limit sweets but you still struggle with changing your body. In the video below, CNU Fit Owner Evans Armantrading Jr. discusses the possibilities of why you’re not losing weight like you did before. To perform your basic human functions (brain activity, breathing, sleeping) you need a calorie baseline. Once you start increasing activity you must increase calories. The question then becomes, “am I getting the amount of calories I need to produce fat loss?” Many people will drop their calories to induce weight loss, and when ....

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  • Togar Checks-in 2

    Togar Checks-in #2 Togar Johnson is one of our Master Trainers at CNU Fit, and he’s excited to share his experience training for a Bodybuilding show in Laurel, Maryland, September 10th of this year. We will be tracking his progress and we need YOU to help Togar stay accountable! Follow him on Instagram, follow CNU Fit on Facebook, and sign up for our Newsletter, to ask your questions and stay up to date on Togar’s journey ! Togar’s in his 2 nd month of competition prep! He’s feeling the pressure and struggling to stay accountable to his meal plan. His biggest challenge this week:
    Life Events. Togar neglected his meal plan during special occasions ....

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  • Evans Shares His Story

    Although I was born in New York City, I was sent to Jamaica, W.I. at just 10 months old because my parents could not afford the cost of my care. I lived there with my aunt until I reached school age. As a child, I was active and fit; while not a true athlete, I loved to play any sport. In my early adult years, I became homeless multiple times and eventually decided to join the military. Within my first 15 months, I gained over 50lbs and began my battle with weight and body image. I spent 5 years in the military on the “fat boy program” and struggled to meet physical fitness requirements. I attempted a wide variety of fat loss programs: Taebo, video tapes, dvd’s ....

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  • My year at CNU Fit

    My year at CNU Fit My testimonial is not that of a typical client. As the Office Manager of CNU Fit, I’m celebrating my one year anniversary. But, my anniversary as a client is still a long way off. When I interviewed with CNU Fit, I was happy with my previous position, only seeking part time employment to pay off my wedding. I had worked for various fitness centers for nearly 10 years. I thought I knew enough about my body and about my metabolism to be successful in health and wellness. Needless to say, I didn’t fully invest in the CNU Fit program, I was skeptical. I was employed with CNU Fit 6 months before beginning Metabolic Coaching . During those first 6 months, ....

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  • Finding YOUR Personal Trainer

    Beginning your journey towards a health and fitness goal can be overwhelming and confusing. It can take months to convince yourself to take that first step and when you’re finally ready to begin, trying to find the right personal trainer, coach, or program can make you want to quit before you get started! To help you minimize the confusion and frustration, we’ve put together a list of credentials to consider when you’re shopping for a personal trainer.
    Price:
    Most Personal Trainers charge per session, with discounts available when you purchase larger quantities of sessions. While paying per session sounds convenient, what it’s really saying is that your ....

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  • Togar’s Competitive Journey Week One

    Togar Johnson is one of our Master Trainers at CNU Fit, and he’s excited to share his experience training for a Bodybuilding show in Laurel, Maryland, September 10th of this year. We will be tracking his progress and we need YOU to help Togar stay accountable! Follow him on Instagram, follow CNU Fit on Facebook, and sign up for our Newsletter, to ask your questions and stay up to date on Togar’s journey ! Togar’s in his first full official week of competition prep! He’s getting compliments about his physique already and feeling confident that he looks and feels better. Although his weight did increase 3lbs, he is not discouraged, and is trusting in the ....

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  • 5 ways to beat the February Blues

    In the afterglow of the holidays, and hopeful New Year’s resolutions, the winter months are often a struggle that can last until the first blooms of spring. February in particular has been associated with seasonal depression, and this year, February has an extra day of gloom! For many of us, it seems like our regular routines require extra effort. There are bouts of head colds and congestion being passed from one zip-code to another. Not to mention all the other difficult life situations that occur no matter what time of year (financial worries, work frustration, family stress). There is end in sight, winter doesn’t last forever! In the meantime, here are 5 activities ....

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  • Togar’s Competitive Journey

    Togar Johnson is one of our Master Trainers at CNU Fit, and he’s excited to announce his training for a Bodybuilding show in Laurel, Maryland, September 10th of this year. We will be tracking his progress and we need YOU to help Togar stay accountable! Follow him on Instagram , follow CNU Fit on Facebook , and sign up for our Newsletter , to ask your questions and stay up to date on Togar’s journey! Evans: “Why bodybuilding?” Togar: “I’ve been a Personal Trainer for many years now, getting good results for my clients and myself. BodyBuilding has been in the back of my mind and it’s something I’ve always wanted to do; to ....

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  • Heart Healthy Partnerships

    February is Heart Awareness month and we couldn’t be more excited to tell you about our recent partnership with Dr. Abbrescia of Delaware Heart & Vascular, P.A., At CNU Fit, we believe that fitness isn’t just about weight loss, we strive for optimal health. Being Heart healthy is essential to your overall health and wellness. We partnered with Dr. Abbrescia because he maintains a “holistic approach to cardiovascular disease and places a special emphasis on preventative
    cardiovascular medicine.” -Dr. Abbrescia The physician’s and staff of Delaware Heart & Vascular, P.A. provide a very unique, warm, friendly and compassionate hands on ....

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  • Weighing your Options in Adapting to Change

    0 At CNU Fit, our Personal Trainers and Metabolic Coaches are always pursuing excellence. Through continual growth and education, we are constantly adapting to change. We like to express to our clients that change is a good thing! Change stands for: Choosing to Have Another Necessary Growth Experience The first and most important change we want to share with our Metabolic Coaching clients is that it’s essential to weigh your food on a food scale.
    Instead of using measuring cups to determine your portions, we recommend weighing everything from avocado to rice to chicken on a food scale. This provides consistency. Consider your morning oatmeal, 1 cup of oats packed ....

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  • Creating your fitness network

    Creating your fitness network 0 Behavior and outcome goals are supported and accomplished through action steps . But, sometimes action steps aren’t enough. Keeping yourself accountable to action steps often proves too difficult for most. Those highly disciplined individuals that can stick to their action steps often find it less rewarding when they reach their goal alone, lacking the enthusiasm and celebration of a partner or team. Social support is a key factor in maintaining your health and wellness. Creating a network of like-minded people who share in your interest of optimal health significantly impacts your ability to not only reach your goals, but keep you at your ....

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  • Action Steps

    Last week we discussed goal setting and the difference between outcome based goals and behavior based goals. If you haven’t established your goals yet, click here to gain more traction on setting realistic goals. Once you’ve developed your behavior based goals, the next step is measuring where you are now in relation to your goal. For instance, if your goal this year is to build strength, you must first measure your current abilities; how much can you bench press? How many squats can you perform before failure? It’s important to establish a clear starting point before selecting and commitment to the actions required to reach your goal. The actions required to ....

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  • New Post

    As we approach the New Year, we at CNU Fit encourage all of our Personal Training and Metabolic Coaching clients to create goals for 2016 instead of making traditional resolutions. Traditional resolutions are often broad and empty promises without an action plan. “Quit smoking, drink more water, lose weight” are all examples of resolutions not accompanied by an action plan. Goals, however, are often accompanied by action plans, for instance “lose 10 pounds in 10 weeks by exercising 3 times each week” is a goal. But there’s more to it than just resolution versus goals. It’s also outcome based goals verses behavior based goals. CNU Fit, LLC ....

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  • Whale Done

    “Whale Done!” When it comes to reaching your fitness goals, the CNU Fit staff believes in positive thinking! Our coaching style focuses on accentuating the positive and redirecting the negative, which increases results in every Personal Training session , and optimizes client’s success in every meal plan. Whether you’re exercising for weight loss, strengthening for an event, or optimizing your metabolism through nutrition, positive thinking and speaking is key to success! The CNU Fit staff adapted this belief from Ken Blanchard author of “Whale Done!” who explains that both whales and people perform better when you accentuate the positive. ....

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  • Tis the Season

    It’s easy to spend your holiday budget on adorable trinkets or the latest technology, but everyone on your list can benefit from the gift of health and wellness. Metabolic Coaching and Personal Training programs offer the opportunity to achieve optimal health, develop confidence, and transform the body and mind. Many people refrain from purchasing fitness packages or wellness related gifts because they don’t want to offend the recipient. But, concern about someone’s quality of life can be a great expression of love, and giving the gift of health isn’t just practical; it can actually be a lifesaver. Everyone has different nutritional and exercise ....

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  • Be Thankful for your Hypothalamus

    We’re thankful for our clients this year, thankful for their commitment to their fitness programs and dedication to their body’s well-being! Many of us are dedicated to following every detail of our meal plans, never missing a supplement or snack. We all invest countless hours in the shopping, prepping, and eating required to achieve our fitness and weight loss goals. Many of our Personal Training and Metabolic Coaching clients invest 100% of their effort six to seven days a week, putting realistic and healthy pressure on themselves about supplement intake, check-in deadlines, and weekly weigh-ins, and we couldn’t be more proud of their commitment and results! But, ....

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