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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 - 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 - 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 - 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 - 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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