Dover Personal Training Blog - CNU Fit

How to maintain your weight during the holidays

The holiday season is upon us, and it's a time for joy, festivities, and, of course, delicious food. However, for those of us committed to maintaining our fitness goals, the holidays can also be a challenging time. The fear of unwanted weight gain can cast a shadow on the celebrations. But fear not, for we've got you covered with some practical tips to help you enjoy the season without compromising your health and fitness. 1. Plan and Prioritize Before the holiday season kicks into high gear, take a moment to plan your approach. Consider your social commitments, festive gatherings, and your own personal traditions. Prioritize the events that mean the most to you and plan ....
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Preserving Muscle as You Age

Aging is a beautiful and inevitable part of life, but that doesn't mean we have to surrender to muscle loss without a fight. Whether you're in your 40s, 50s, or beyond, preserving your muscle mass is not only achievable but essential for leading an active and vibrant life. In this blog, we'll delve into five powerful tips that will empower you to stand strong against the sands of time. So, let's embark on this adventure to stay vital, healthy, and strong, no matter what age you are! Prioritize Resistance Training: Engage in strength-building exercises like weightlifting, resistance bands, or bodyweight workouts to stimulate muscle growth and counteract age-related muscle loss. ....
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5 Tips to Transition into Fall

September marks the transition to the end of the year. The change in seasons offers a unique opportunity to refresh your routines,and prioritize self care. Let's explore how you can seamlessly transition into your fall schedule while nurturing your well-being. Reevaluate Your Goals: Take a moment to revisit your goals for the year. Are there any objectives you'd like to achieve before the year's end? Use the fall season as a motivator to refocus your energy and set new intentions. Whether it's fitness, nutrition, or personal growth, a clear vision will guide your fall schedule. Prioritize Self-Care: As the days grow shorter and the air crisper, prioritize self-care. Set ....
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Tips to Lose Weight This Summer

Summer is finally here, and with it comes a calendar full of fun events like backyard barbecues, beach parties, and family gatherings. While it's exciting to socialize and enjoy the season, it can also be a challenge to navigate these events while keeping your health and fitness goals in mind. But fear not, I'm here to help you master the art of staying on track while still savoring the summer festivities. Let's dive in! Plan Ahead: One of the key strategies for success is to plan ahead. If you know you have an event coming up, take a moment to think about your goals and how you can align them with the occasion. Plan your meals and workouts in advance, so you have a clear roadmap ....
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Self-Care Summer- Why Prioritizing Yourself is Important and How to Make it Happen

In our fast-paced and demanding lives, it's easy to overlook the importance of self-care…especially during summer when you have so much going on! However, prioritizing self-care is essential for maintaining overall well-being and achieving long-term success in various areas of life. Today I want to give you some ideas on how to prioritize self-care and overcome the barriers that might prevent you from focusing on yourself. But first, let’s talk about why self care is so important: Physical and Mental Health: Self-care supports your physical and mental health by reducing stress, boosting mood, and enhancing overall resilience. Improved Productivity: ....
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Why you should start getting active before Summer!

Spring is in full swing, and it's the perfect time to start getting active and working on your fitness goals. Summer is just around the corner, and with all the barbeques, vacations, and lazy days at the beach, it's easy to fall off the exercise wagon. But don't worry, there are plenty of reasons to start getting active now before your summer schedule takes over! Improved Mood and Energy: Exercise is a natural mood booster and energy booster. When you exercise, your body releases endorphins, which can help reduce stress and anxiety while also giving you an energy boost. By getting active now, you can start feeling better mentally and physically before summer arrives. ....
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Coach's Corner: Navigating Spring and Summer Nutrition

Spring and summer are my favorite seasons! The sun is shining, the birds are singing, and there are so many fun activities to do outside. But with all the barbecues, parties, and vacations, it can be tough to stay on track with your nutrition goals. That's why I've put together some tips to help you navigate the upcoming months with ease. First and foremost, pre-planning is key. Whether you're heading out for a day at the beach or attending a family cookout, make sure to plan your meals and snacks in advance. By packing your own healthy options, you'll be less likely to succumb to the temptation of unhealthy foods. Another helpful strategy is to use the 80/20 rule. This ....
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Student's Corner: Making the Most out of Summer

Hey there, kinesiology students! Summer is just around the corner, and while it's certainly a time for relaxation and fun, it's also an important opportunity to build your skills and prepare for a future career in the field. Here are some tips to help you make the most out of your summer and set yourself up for success: Find an Internship: Internships are a great way to gain hands-on experience in your field and make valuable connections. Look for internships in your area or online that align with your interests and career goals. Many internships are unpaid, but the experience and connections you make can be invaluable. Take Online Courses: Many universities and online platforms ....
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For Students: What to look for in a Kinesiology Internship Site

Are you on the hunt for an internship site but don't know what to look for? Don't sweat it, we've got you covered! Here are some tips to help you find the perfect internship site that will keep you excited and engaged: Values Alignment Let's start with the basics. It's important to find an internship site that aligns with your values. You want to work with people who share your passion for health and fitness. Take some time to research the company's mission statement, philosophy on training, and approach to wellness. If their values align with yours, you're off to a great start! Hands-on Experience As kinesiology and exercise science majors, you know that book smarts can ....
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Coache's Corner: The Importance of Encorporating Veggies in your Diet!

If you're trying to lose weight or just want to be healthier, eating veggies is a no-brainer. They're low in calories, high in fiber, and packed with vitamins and minerals that make you feel amazing! But, despite the many benefits of eating veggies, most people don't eat enough of them. According to a report from the Centers for Disease Control and Prevention (CDC), only one in ten adults eat the recommended amount of vegetables each day. That's a lot of people missing out on the benefits of these nutritional powerhouses! While it may be tempting to pop a supplement to make up for a lack of veggies in your diet, the truth is that most supplements can't replace the real thing. ....
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What your weight loss program is missing!

Are you on a weight loss journey? Are you feeling overwhelmed with all the conflicting information out there? Don't worry, we've got you covered. What most weight loss programs miss, is focusing on your habits outside of exercise...what about managing your busy schedule? Your grocery shopping habits? The types of food you eat (not just how much)? Dealing with stress? How you sleep and recover? Weight Loss is SO MUCH MORE than just calories in and calories out...because that only works when the rest of your life supports a caloric deficit consistently. Let's dive into each of these components and explore some tips on how to manage them. Schedule-Management: First things ....
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The Value of Interning at a Personal Training Studio

Interning in a personal training studio can be a valuable experience for those looking to break into the fitness industry. Not only does it provide hands-on experience with clients and equipment, but it also offers the opportunity to learn from experienced personal trainers. One of the biggest benefits of interning in a personal training studio is the chance to gain practical experience. As an intern, you will likely be given the opportunity to assist personal trainers with their clients, which can include everything from setting up equipment to leading warm-ups and cool-downs. This hands-on experience will help you develop the skills you need to become a successful ....
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The Importance of Implementing Corporate Wellness in the Workplace

The modern work environment can be a stressful and demanding place, with employees often experiencing high levels of stress, fatigue, and burnout. This can negatively impact their productivity, engagement, and overall health and well-being. In response, many companies have implemented corporate wellness programs to promote the health and well-being of their employees. In this blog post, we will discuss the importance and benefits of having a corporate wellness program for employees. The Importance of Corporate Wellness Programs Corporate wellness programs are designed to promote employee health and well-being through various initiatives, such as personal training, nutrition ....
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Set Goals You Can Actually Hit in 2023!

It’s that time of year again: New Year’s Resolutions time. After the challenges the last few years have brought, the new year for many comes with sighs of relief and hope: hope that this year will be different, hope that this year will FINALLY be the year that things begin to change. While the prospect of the New Year is full of hope, the statistics of resulotions are not as much: only 8% of Americans that create New Year’s resolutions keep them all year, and 80% of those that make resolutions fail by February. So how do you beat the odds? Change the way you set your goals. One of the biggest reasons resolutions fail is because they are not specific ....
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Entire CNU Fit Training Staff Continues Education with New Certifications

One of CNU Fit's Core Values is Seek Mentorship With a Drive for Personal Growth, and what that means is we are constantly striving to be better so that we can serve our clients more effectively. The last few months our team has upskilled with new certifications to help our clients move better, fit their clothes better, and get their lives back. In October, the entire training staff went to Philadelphia for a weekend to attend Brookbush Institute's corrective exercise certification. Corrective exercise helps improve mobility so that you can exercise safely and effectively, and in many cases even correct movement patterns that cause pain! This has been an amazing addition to our teams' ....
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Meal Prep Recipe: Buffalo Chicken Dip

It's football season, and you know what that means: Snack food!!! This can be daunting for someone trying to lose weight, but it doesn't have to be. Some of your favorite treats can be converted into goal friendly recipes that you don't have to feel guilty about! This buffalo chicken dip is easy and delicious, perfect to pair with veggies, bread, or other carbs! Serves: 9, Serving Size: 150 g Calories: 267 Protein: 36 g, Carbs: 3 g, Fat: 12 g Ingredients 1000 g RAW boneless skinless chicken breast 1- 3oz can Swanson white premium chicken (drained) 200 g 2% Greek Yogurt 60 g 2% Milk Shredded Mozzarella Cheese Kraft 52 g Finely shredded mild cheddar cheese Kraft 350 g low fat cream ....
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6 Tips to Beat Holiday Weight Gain

Holiday weight gain...something we all want to avoid but for most never seem to get the hang of. October marks the beginning of the "Holiday Season" with Halloween, Thanksgiving, Christmas, and New Years right around the corner. And though it's one of the most fun and exciting times of the year, for those who are looking to lose weight it can be a huge setback when it comes to progress. Even if you don't celebrate all of the holidays, the treat availability (think pumpkin spice lattes, pies, and christmas cookies) are readily available and easy to indulge in! It can be challenging to resist, even for those who have the strongest willpower. In fact, most people gain the 10-15 lbs that ....
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How to stay in shape after Menopause

Staying in shape is challenging enough but tack on sleep struggles, memory loss, anxiety, muscle loss, and weight gain… Sounds like an uphill battle, right? This condition is actually something more than half of the population goes through! It’s menopause. In this article, we dive into a few simple, proven methods for staying in shape through and after menopause. If you’re a woman who wants to avoid experiencing the many negative impacts that menopause can have, keep scrolling. Menopause is defined as a “biological process,” but it might also be appropriate to describe it as a “challenge” or “health issue.” Menopause ....
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CNU Fit Newsletter: April 10, 2022

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7 simple ways to shape up this Spring

Spring is a time for new: new life, new goals, and a new outlook. It's also the perfect time to toss away some unhealthy habits that you may have fallen into during winter, like not exercising due to arcitc temperatures. Don't be too hard on yourself! Winter can be a tough time to stay motivated, which is why the sunshine and warmer temps are a great way to kickstart your goals again. The key to getting in shape for spring (and staying that way) is to keep it simple. It may be difficult to set a clear goal at a time we are constantly receiving conflicting messages like "eat less carbs," "eat all the carbs you want as long as you stay low calories," eat no meat," "eat only meat" and so ....
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CNU Fit Hosts SRT Certification

Dover, DE- CNU Fit was the hosting site for a 4-day certifcation course for Soft Stretch Release Techinique Therapy (SRT Therapy), a unique approach to neuromyofascial relase and unwinding of the tissue with a completely gentle, soft, and non-aggressive application. CNU Fit is Delaware's first and only transformation studio to offer Stretch Therapy, which uses corrective stretch and soft stretch release techniques to help individuals reduce pain and stiffness while improving flexibility and mobility. Evans Armantrading, CNU Fit Founder and CEO, first completed his SRT certifcation in 2021 to gain new stretching techniques to help his clients who have severe arthritis or other conditions ....
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Set goals the SMART way, so you can stick to them in 2022!

It’s that time of year again: New Year’s Resolutions time. After the challenges 2021 has brought, the new year for many comes with sighs of relief and hope: hope that this year will be different, hope that this year will FINALLY be the year that things begin to change. While the prospect of the New Year is full of hope, the statistics of resulotions are not as much: only 8% of Americans that create New Year’s resolutions keep them all year, and 80% of those that make resolutions fail by February. So how do you beat the odds? Change the way you set your goals. One of the biggest reasons resolutions fail is because they are not specific enough...but there’s more ....
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Amanda gets promoted!

We are so excited to announce that Amanda Butkus has been promoted from Exercise Physiologist to Senior Exercise Physiologist! To celebrate, we asked her some questions: What are you most excited about when it comes to this promotion? ~Getting to continue to grow as a person and as a team at CNU Fit. What's your biggest passion when it comes to personal training? What part is your favorite? ~Biggest passion is being able to customize programs to clients' needs. Being able to help clients not in just a physical way but mentally as well. We have clients that come with different goals so helping each individual work towards that and having fun at the same time is the best. ....
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CNU Fit Partners with DE Turf to bring Stretch Therapy to athletes and their families

Milford, DE- Local tranformation studio CNU Fit recently partnered with the DE Turf to bring Stretch Therapy to the Turf's athletes and their families. CNU Fit is Kent County's top transformation studio, helping busy professionals lose weight, fit their clothes better, and increase their energy. The company, founded by Evans Armantrading Jr, was established in 2011 and after 8 years of training over 2100 clients Armantrading realized that even with chiropractive care and massage therapy most of his clients were still in pain. Because of this, he offically launched CNU Fit's Stretch Therapy in 2017. Partnering with the DE Turf "just made sense," according to Armantrading. "While most ....
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6 Tips to Beat Holiday Weight Gain

Holiday weight gain...something we all want to avoid but for most never seem to get the hang of. October markes the beginning of the "Holida Season" with Halloween, Thanksgiving, Christmas, and New Years right around the corner. And though it's truly the most wonderful time of the year, for those who are looking to lose weight it can be a huge setback when it comes to progress. In fact, most people gain the 10-15 lbs that they work all year on losing in those last 6-8 weeks of the year...from Halloween to just past New Years. Around 90% of those that do manage to lose the weight through dieting gain it back the next year. The reason why is because when you take a finite approach to health ....
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Chiropractic Care & Facilitated Stretching: The Perfect Combination!

If you suffer from chronic pain, chances are you've been to a chiropractor. Chiropractors help realign the body to reduce pain and discomfort caused by pulled or pinched nerves and misaligned vertebrae using chiropractic manipulations. They do amazing work, especially if you see them regularly. One thing that can help make your adjustments and relief last longer is by encorporating facilitated stretching into your routine. Stretching involves an active approach to restoration and recovery within the body. A one-on-one stretching session will focus on movement rather than manipulation. Stretching is essentially “movement” therapy aimed at lengthening your muscles ....
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5 Benefits of Strength Training As You Age & How to Prevent Muscle Loss

One day, you're bounding up the stairs without getting winded, you're getting out of bed without aches and pains, you're lifting your grocery bags out of the car without problem...and then the next day you're not. Or at least that's what it feels like. Oh, I'm just getting old is what you begin to tell yourself. Losing strength, mobility, and flexibility without pain is just part of the aging process, right? What if we told you it didn't have to be? The number one reason people end up going into nursing homes or assisted living facilities is not because of illness or disease, but because of weakness. In the US, we have a very sedentary lifestyle and emphasis in not put on maintaning ....
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The real reason you aren't reaching your goals.

Here's a hint: it has nothing to do with motivation. Most people think they aren't reaching their goals because they just don't have the motivation or discipline to do it. There's actually a much more simple (or complex, depending on how you look at it) reason behind why you aren't able to reach your goals. Have you ever thought to yourself: "I'm never going to lose weight." "I can't commit to healthy habits." "I'm a quitter." "I'm not disciplined enough." "Life is too busy." "I don't have time." "My health doesn't really matter." If you answered "yes, that's me" to any of those statements, or if you've ever said or thought those statements, you're not ....
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The 5 Essentials for Fat Loss

When folks talk about losing weight, most don't mean they just want the number on the scale to go down. What they really want is their body to change the way it looks, even the way it feels: for example, fitting into small sizes of clothing comfortably. Two people can weight the exact same on the scale but have totally different body fat percentages and look completely different. This change in the way your body looks is called body recomposition. Recomposition means you're lowering your body fat percentage, and in some cases increase muscle mass to give your body a whole different look and feel! So how do you lose fat? Below are the 5 essentials to help you lose fat and gain the body ....
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How to form a new habit in 6 easy steps

Are you still sticking to your New Year's Resolutions? If you are, you're one of the few. And if you're not, you're not alone. Whether you're still going strong or have waivered on your goals, these 6 steps will aid you in making sure you actually achieve your goals. Setting a goal is one thing, and often when you fall off the path of your goal you think it's because you lack motivation. What most people don't realize is that it's not motivation (or the lack thereof) that prevents them from achieving their goals...it's lack of clarity. Perhaps it's clarity on what your goal is to begin with (and if that's the case, check out our blog on goal setting here ), or maybe it's lack of ....
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CNU Fit Newsletter 12/27/2020

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Resolutions won’t get you your goals: What to do INSTEAD of making New Year’s Resolutions

It’s that time of year again: New Year’s Resolutions time. After the challenges 2020 has brought, the new year for many comes with sighs of relief and hope: hope that this year will be different, hope that this year will FINALLY be the year that things begin to change. While the prospect of the New Year is full of hope, the statistics of resulotions are not as much: only 8% of Americans that create New Year’s resolutions keep them all year, and 80% of those that make resolutions fail by February. So how do you beat the odds? Change the way you set your goals. One of the biggest reasons resolutions fail is because they are not specific enough...but there’s more ....
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Weight loss Coach: 5 tips to avoid Holiday Weight Gain

Holiday weight gain...something we all want to avoid but for most never seem to get the hang of. In fact, most people gain the 10-15 lbs that they work all year on losing in those last 6-8 weeks of the year...from Thanksgiving to just past new years. Around 90% of those that do manage to lose the weight through dieting gain it back the next year. The reason why is because when you take a finite approach to health and weightloss rather than a lifestyle, you’ll continuiously find yourself captive by the yo-yo effect: you gain the weight, you diet, you lose the weight, you stop dieting, you gain it back. This yo-yo effect has detrimental consequences not only when it comes to your ....
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CNU Fit Newsletter 11/29

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Weight-loss coach: 3 tips to overcome self-sabatoge

Everything seems to be going in the right direction: you’ve started your new habits, picked out a routine that will lead you to success, and solidified what goals you want to reach and when. You’re doing well for a few days, or maybe even a few weeks, and then all of the sudden you fall off the path for seemingly no reason. One morning you just wake up and don’t feel like tracking your food, or working out, or cooking a healthy meal. You’re not sure why but all of the sudden you lose motivation and tiny thoughts start creeping into your head: maybe this is too hard, maybe I’m not ready to commit to these changes, I’ll reach my goal eventually ....
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Winter Recipe: Seafood Chowder

As winter descends upon us and the weather gets colder, there’s nothing better than a warm bowl of soup to get you in the Holiday spirit! This seafood chowder is suprisingly simple and definitely delicious! While this recipe is calulated using heavy cream, to make a low-fat version simply replace the heavy cream with light cream or even fat free half & half and enjoy! Just make sure to update the macros. Serving Size: 400 g Calories: 338 Macros: 27.9 g Carbs, 15.5 g Fat, 21.2 g Protein Ingredients 50 g raw fennel 270 g yellow onion 480 g raw carrots 870 g raw potatoes 20 oz frozen raw bay scallops, thawed 12 oz frozen raw shrimp, thawed 8 oz frozen raw cod, thawed 120 g ....
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CNU Fit Office Manager goes from overweight teen to certified Nutrition Coach

CNU Fit’s Office Manager Alyssa recently finished her nutrition coaching certification to serve CNU Fit in addition to her Office Manager duties now that she has increased capaicty while living in Germany. We are excited for her and wanted her to share a little bit about her story and why she decided to become a nutrition coach: I think the first time I realized how unhealthy I was as a kid was when my dad had told me that he used to be afraid for my health and that path I was going on. I grew up on a traditional kid diet: pasta, potatoes, meat, and ramen (with a few veggies thrown in here and there). It wasn’t until 7th grade that I really started feeing self consious ....
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How to stop “throwing out your back”

The weather started changing a few weeks ago and now there’s a pile of leaves accumulating in your front yard.You get up, put a light jacket on, and grab your rake. After 20 minutes of raking you have a good sized pile going, so you grab one of your lawn bags and bend over to grab an armful. All of the sudden there’s a twinge in your lower back and exruciating pain. You threw your back out...again. Does this sound familiar? We hear it all the time: “I threw my back out doing housework over the weekend, I think I need to take it easy for a few days.” Back pain is nothing new, in fact over 31 million Americans experience back pain each year. This is an astoundly ....
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CNU Fit CEO wins Veteran Owned Small Business of the Year

Dover DE: CNU Fit owner Evans Armantading was awarded Veteran Owned Small Business of the Year, as well as Central Delaware Chamber of Commerce’s Outstanding Board Member of the year. Amantrading served in the Air Force for 6 years before transitioning into home sales. In 2009, after the housing market crash, he was forced to re-invent himself. After interning under local physician Dr. Calvin Wilson, Armantrading started his own fitness business traveling from client to client all across the state. Now, 11 years later, CNU Fit has two locations, as well as services DAFB with the personal trainer contract. Armantrading has served on the CDCC Board for over 6 years. He served as the ....
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Why Nutrilite

Like most of you out there, we care what goes into our bodies. That's why we're very picky when it comes to what supplements we sell at our fitness studios and recommend to our clients. We've done a lot of research, and what we've found is Nutrilite products are the absolute highest quality vitamins out there for a few different reasons. Nutrilite is actually the very first multi-vitamin company. Period. Founder Carl F. Rehnborg developed the multi-vitamin in 1934 after his time in China between the end of 1915 and 1927. While working in China as a salesperson for Colgate, he observed that many people he came across showed terrible signs of malnutrition. He began to study the ....
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23 Aug 2020
Tips from a nutrition coach: This could be the thing holding you back from reaching your goals

For years there's been a debate about whether to measure food cooked or raw, and I've always been of the mind that as long as I measure it cooked MyFitnessPal has the cooked options and will be able to track it accurately. I believe in coaching and I recently logged onto a coaching call that taught me something that solved the question on whether or not cooked or raw is the way to go. The challenge is that cooked food is determined by what the raw food looks like. So take chicken for example. Chicken shrinks in size when it's cooked because it loses a lot of the water that it has when it's raw, so what may start out as 4 oz of raw chicken can turn into 3 oz (of course, this all depends ....
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Nutrition Coach: This may be why you're NOT losing weight!

There always comes a time when you're following your meal plan, or at least think you're following your meal plan, and for some reason you are NOT losing weight. Today we're going to talk about a common reason why this may be happening: sneaky calories. These are the calories that show up in a lot of different places: the peanut butter on the knife that you didn't weigh and you lick it. Let's say that peanut butter, about a quarter tablespoon, is going to have about 2 grams of protein, 2 grams of carbs, and 4 grams of fat totaling to 48 calories. And let's say you have that peanut butter on some oatmeal pancakes for breakfast and the then you decide do just a light drizzle of maple ....
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What to do when you are frustrated with your fitness journey!

Like life, losing weight and getting healthy is a journey. Today, we want to talk to the folks who have been on this journey for a while and maybe are feeling frustrated: you don't feel like you're progressing as fast as you should be, you're tired of meal prepping and tracking all of your food, or you're just plain stuck (mentally & physically) and don't know what to do about it. Frustration is never fun. But if you are frustrated the first thing you should do is pause and assess. When we say pause we don't mean stop, we mean take a little bit of time to asses your WHY. Why are you on this journey? And don't accept the first answer, it's usually a cop-out. Your why should bring ....
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Summer Recipe: Protein-packed Shrimp Pasta Salad!

Okay, so I don't know about you...but it's been hot. I mean, H.O.T hot, sweat dripping as soon as you step out of the house hot. So hot that the last thing you want to do is eat something warm because as soon as you do...it's game over. Summer heat calls for summer recipes, the kind that don't make you sweat, that are easy to put together, and unbelievably TASTY. This recipe is one of those comfort foods that you find at a family BBQ, but with a twist. Instead of regular pasta, we've replaced it with chickpea pasta* which has more protein than traditional pasta since many of our clients struggle with reaching their protein numbers. And the best part? You can't tell the difference! This ....
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Tips from a Personal Trainer: How to lose weight permanently

Are you tired of the yo-yo effect? You know the one, you diet and lose weight pretty quickly but as soon as you go back to normal you gain it back. Since it "worked" the first time, the next time you feel the need to lose weight you do it again...and the cycle continues. Now, you've dieting more than 10 times and it doesn't seem to work like it used to. More than that, you're tired of just gaining the weight back and are looking for a permanent change. For real this time. So what's the problem with permanent weight loss? Why haven't you been able to do it? First off, it's not your fault. It's the fitness industry's fault. The reason why so many people fail to lose weight and keep it ....
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Lower back pain? Personal Trainer Tips for back pain relief

Lower back pain is something that plagues many of our clients, which is why we wanted to dive into the topic of what exactly causes back pain (hint: it’s not always your back), some stretches to help alleviate the pain, as well as some exercises to help prevent chronic lower back pain. When it comes to the lower back pain it often stems from tight or weak glutes and hamstrings. Both your glutes and hamstrings pull on the lower back. If they’re tight, injured, or even weak, it can show up as pain. In addition to lower back pain, tight glutes and hammies (as we like to call them) can also cause piriformis challenges as well. Other causes for back pain are usually ....
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Personal Trainer Tips for Warming Up and Increasing Mobility

Last week we talked about mindset when it comes to creating a workout program, and this week we want to follow up with the importance of mobility work and warming up. Since warm ups and mobility are movement based, within today’s blog we’re going to provide you with a guide to the video above, so you know where to go to find the warm ups you’d like to learn. But first, let’s talk a little bit about the importance of mobility work and warming up. As you age, warming up becomes more and more important, and since we primarily work with busy professionals between the ages of 45-60, and retirees 60 and up, it’s especially important for our ....
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Training tips from a personal trainer: What should be the primary focus in your training?

If you're building out a workout on your own and wondering where the thought process comes from, we're going to discuss that today. Now, if you’re a beginner and have never worked out before, don’t worry if you don’t understand some of the terms! That’s totally normal, and as you progress in your fitness journey you’ll get a handle on all the different terms. The purpose of today’s blog is really to break down the thought process when it comes to programming exercise based on goals. We’re going to go over some mindset pieces as well as some practical tips that you can actually apply when creating your workout program. For those of you who ....
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Weightloss Tips: Exercise vs. Nutrition...which gets the job done?

If you’re looking to lose weight, where’s the first place you start? There’s a little bit of a hung jury on that. Most experts say that weightloss comes down to the 80/20 rule: 80% nutrition and 20% exercise, and yet most people automatically go to exercise first. Now, there’s a couple reasons for that. We are surrounded by advertising that says: do my 30 day workout challenge and lost 10 lbs! Not to mention all those fitness videos that star these ripped out fitness models who infer that by doing this workout you’ll look like that too. This, coupled with the fact that exercise gives you immediate feedback: your heart rate ....
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Milford Personal Trainer: Are your hormones holding you up?

Are hormones holding me back? This question has been on the back of your mind as you’ve tried different diets the past few years. Ever since you turned 40 it seems like nothing works anymore and you’ve slowly been putting on a few pounds each year. Or maybe you haven’t really changed weight, but your clothes fit differently. You’re frustrated and unsure whether or not it’s even possible to lose weight because you’re going through hormonal changes. We serve so many women who struggle with this exact same problem, who ask themselves this exact question, which is why we wanted to take some time to really unpack hormones and how they affect ....
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Weightloss Recipe: Broccoli Salad

It's almost like magic...Delaware has officially welcomed summer. Now with the beaches opening up and BBQ's being planned, it's the perfect time for those favorite summer side dishes that we all love. The only issue is...most of our favorite dishes don't exactly move us toward our goals. One of the big things we see our client struggle with when it comes to weight-loss is the fact that they don't usually get enough protein, and they blow their fat out of the water. It's especially easy to do during summer, what with all those goodies out their like potato salad, pasta salad, and a personal favorite...broccoli salad. Folks also tend to struggle to get their veggies in, which is why this ....
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Milford Personal Trainer: We are open...what you need to know!

Both our Dover and Milford locations are open and we could not be more excited. In today’s blog we just wanted to take a few minutes to talk about re-opening, what we’ve been seeing in the marketplace, and then some tips for those of you who want to continue to stay at home during this time. People are excited! We can tell our folks missed seeing each other face to face and we are pumped that we have the option for people to train in person. We do have quite a few people who are choosing to stay remote and we are so blessed that we can serve them and continue to have fun with them in the safety of their home. To celebrate re-opening we decided to ....
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Weightloss Recipe: How to cook a butternut squash fast an easy

Have you ever struggled getting in "starchy carbs" without od-ing on your carbs? If you like sweet potatoes or pumpkin, you will love butternut squash! Today, we want to talk about a quick and easy way to cook butternut squash so that it is tender and delicious...a perfect side dish to almost any meal, breakfast, lunch or dinner. Some fun facts about butternut squash:
There's pretty much equal carbs in both cooked and raw butternut squash so you can weigh it either way when incorporating it into your meal plan!
Before cutting a butternut squash up you can store it on your counter or in your pantry for up to a month!
After cutting and before cooking, you can store it for 3-5 ....
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Milford Personal Trainer: How to restart your fitness journey when you've been pulled off track

It's a myth that people won't fall off when it comes to their fitness goals. There's a lot of reasons why people fall off, and falling off is all a part of your journey. The reality is at some point life is going to happen -- be it a career change, extra stress, the death of a loved one, or even a global pandemic-- and if your habits aren't locked in well enough to hold tight during life's ups and downs then it's inevitable to fall off. If you're reading this you've probably tried multiple programs and things in the past and failed at them because life happened. Nothings more frustrating than when you're finally at that point where you're ready to make a change and lose the weight than ....
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Weightloss Recipe: Healthy and Easy Fried Fish with Sweet Potato Fries

One of the biggest things we hear from our clients is they want variety in their meal plan. We don't blame them! Chicken for every meal can definitely get boring and the whole point of creating a sustainable healthy lifestyle is actually being able to ENJOY your food. A challenge that many folks face when trying to shake it up with their protein choices is picking flavorful protein without a ton of fat. Protein is a critical part of overall health (things like building muscle and keeping bones strong) as well as achieving weight-loss goals. That's why we wanted to bring you an awesome fried fish recipe that's low in fat to curb those cravings! This recipe is great for summer when you're ....
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DON'T GO BACK TO THE GYM

Now, you're probably asking yourself: what are they talking about? Aren't they a gym? And our answer to that would be no! There is a distinct difference between a gym and a private studio, and while most fitness facilities are projected to open June 1st (ourselves included 🙌🙌🙌🙌), you should definitely proceed with caution when it comes to returning to big gyms. When it comes to big gyms they're biggest concern is one thing: getting memberships. You know it's bad when they have to start advertising that they are now cleaning thoroughly. Shouldn't they have already been doing that? 🤔🤔🤔 The reality is that big gyms are kind of gross. They have a hard time regulating cleaning the ....
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Remote coaching: Are you ready to take control of the chaos but don't know where to start?

Remote coaching: Are you ready to take control of the chaos but don't know where to start?
Are you confused with all the options out there for “online training?” After 2 months in quarantine you’re probably feeling the desire and need to make a change in regards to your health. You’ve been stressed, overworked, and have had no outlet to focus on yourself. You’ve heard it your entire life…”before you put the oxygen mask on someone else, you have to put it on yourself first,” and now more than ever it’s becoming obvious that that statement applies to your health too. Your family is relying on you to stay healthy, the people you ....
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COVID-19 Support: How to structure your pandemic day to decrease stress and stay on track

If you're anything like our clients, this quarantine is probably making you a little stir crazy. One of the things we've done is getting creative on our off time to keep ourselves engaged. A great way to do this is through board games! And one thing we've noticed as that quite a few games have checkpoints, certain things you need to accomplish in order to move forward in the game. Checkpoints make a seemingly insurmountable situation a little less terrifying. If you focus on reaching the next checkpoint (rather than beating the whole game or level) the situation is more manageable. In life, it works the same way: accumulate checkpoints and you'll achieve great things. Right n ow, many ....
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COVID-19 Support: Let's talk about stress

Right nowstress is more relevant and prevalent than ever. Normally the circumstances occurring in your life are pretty predictable... A few things a day pop up like someone cutting you off in traffic, your partner eating food you had saved for yourself or the dog chewing up the toilet paper. Working on mindfulness didn’t seem like a huge mountain to climb. Currently, there is more stress coming your way than ever before - and let’s be honest, most of us are wishing for the problems we once had. Every day you wake up there is a new article with statistics about the Coronavirus, predictions about the way it will impact us, new regulations impacting businesses and home ....
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COVID-19 Support: Can you buy willpower?

You’re probably experiencing something right now that’s pretty frustrating: a lack of willpower. A lack of willpower can show up in a variety of ways, anything from being unable to stop watching netflix, to being unable to resist binge eating your favorite junk food. So why has your willpower decreased? Stress is one of the biggest impacts on willpower, and let’s face it: COVID-19 is bringing on a whole new level of stress. For many of our clients who have transitioned to work from home, stress shows up in adjusting to the new work process, a shake up in routine, but also being home with their family a lot more than they are used to. Willpower is ....
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Online Trainer: 3 Tips to Keep You From Emotional Eating During COVID-19

Let’s face it, it’s a pretty emotional time right now. You can’t go see your family, your friends, maybe you can’t go to work and don’t have the privilege to work at home. There’s nothing to do except sit on your couch, hopefully go for a walk, and try to resist the temptation of the pantry. You may have all the intentions of “eating well” when you get up in the morning, but as the day drags on and you start seeing all the COVID-19 updates your will power begins to waver...you start thinking about all the people you are missing and the things you used to be able to do back when the world was “normal”...before you know ....
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Milford Personal Trainer: The 4 Stages of Grief of COVID-19

We are in unprecedented times as a community and nation, and even now as we look ahead there is still uncertainty on when COVID-19 will end. If you're like most of us, you may be experiencing grief. Grief? Yes, grief! That anxiety, anger, sadness...all of that has to do with the fact that you are, in fact, going through the stages of grief as you mourn your "old" normal and move towards your "new" normal. No one has been unaffected by COVID-19. For many, it's affected work, family relationships, and totally shaken how you operate on a day to day basis. Maybe you're working from home, or not working at all; maybe you haven't seen your grandchildren or friends in a month; maybe you had a ....
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Recipe: Zucchini Protein Pancakes with Almond Butter and Blueberries

Who doesn't love pancakes? How about protein pancakes?! What we love about this recipe is how well balanced of a meal it is, with protein, carbs, and fat, and how few ingredients it uses! A perfect breakfast for the family on the weekends, or even during the week! Serves: 1 Calories: 422 Protein: 43 g, Carbs: 23 g, Fat: 17 g Ingredients

30 g ISO-100 Gourmet Vanilla Protein Powder
75 g freshly grated (small grated) zucchini
92 g liquid egg whites
1 tsp Baking Powder
140 g frozen blueberries
32 g all-natural almond butter (no sugar or oil added) Directions

Grate zucchini using a fine grater. There is no need to squeeze moisture out as it will add moisture to the pancake.
Mix ....
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Milford Personal Trainer: Are you adjusting to new norms?

With COVID-19 permeating every aspect of our lives right now, there are a lot of folks being impacted. A lot of our clients have transitioned to working from home, and with the majority of the country in a "stay at home" order people's lives look completely different than they did 2 months ago. Stress has run rampant (and if you say you're not stressed out your probably lying to yourself) and many people are struggling to accept and adapt to this "new norm." The reality is we don't know when or if things will "go back to normal" so it's important that you take the time to adjust your expectations of "normal" and create strategies to ensure that you come out on the flip side of COVID-19 ....
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Milford Personal Trainer: Tips to transition to working from home

With everything that's going on in the world right now, many people are transitioning to working at home. Our team has done that as well, and we know how much of a challenge it can be to completely change your work environment, which is why we wanted to give some tips to help you in your transition. There's three lenses that you want to look through your transition: mindset, environment, and tools. Mindset
Your mindset around this change is going to be one of the biggest deciding factors on whether or not you find success with working from home.
Remember : You're still at work- it's very tempting to treat working from home like a mini-vacation and try to multitask and get other ....
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Milford Personal Trainer on the Importance of Self Talk During Uncertain Times

"We control with our own minds most everything in our lives, including our health, our careers, our relationships, and our futures." It's a startling hypothesis that Shad Helmstetter explores in his book What to Say When You Talk to Yourself and in uncertain times like we are experiencing today, an idea that is comforting if we can embody it. If you don't believe what you say to yourself and what you focus on dictates multiple things in your life try this experiment: ask someone to count to ten in their head and DON'T STOP, then ask them a question after a few seconds. It can be any question: what color is the sky, what is their middle name, etc, and when they answer ask what number they ....
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Dover Personal Trainer gives a guide to self care (for Caregivers)

If you’ve ever ridden on an airplane you’re probably familiar with the safety demonstrations they give at the beginning of each flight. One of the main points they go over is if there is a situation where the oxygen masks drop, you’re told to always secure your own mask first, before helping others. Even if you’re seated next to someone who is not immediately available to help themselves, you’re still informed to make sure you’re okay first. This is a great metaphor for the necessity of caring for yourself before you care for others. This is especially true for caregivers. Often caregivers of any kind prioritize those they care for above themselves in ....
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Milford Personal Trainer: Sleep Hacks to Support Your Goals

Did you know that humans are the only species that deprive themselves of sleep on purpose? Whether it's because you have to finish up work late into the evenings (#taxseason for our accountants out there), or you had a social commitment that lasted late into the night, there are definitely times when we choose to not sleep as much as we should. It's totally normal, but when it comes to losing weight, fitting your clothes better, and increasing your energy sleep is an ESSENTIAL part of the equation. Even if you're eating well and exercising frequently enough, if you aren't sleeping your body isn't recovering and that can put a huge stopper on your progress. If you've experience this, ....
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Milford Personal Trainer: Eating to lose weight

There are a lot of ideas out there on how to lose weight, and it can become extremely convoluted trying to figure out what’s right for you. There is a basic principle you do have to follow in order to lose weight- you have to use (or burn) more calories than you consume. But does this mean consuming extremely few calories in order to lose weight? Not necessarily. Our approach to weight loss and nutrition is to feed your metabolism in order to change your body composition- lose fat, tone, and feel great in your clothes. Yes, you need a caloric deficit for weight loss. No, you do not need to spend the next few months hungry and without energy. While you may need to give up a ....
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Milford Personal Trainer: Should I Still Track My "Unhealthy" Meals?

Does this sound familiar? You’ve been tracking everything you're eating for the past few days, you're weighing and measuring your meals and recording it all in your tracking app or your food log... and then you get invited out to dinner with friends. You decide to scratch your pre-planned dinner plans and go out with them. You have some pizza, wings, and a little bit of wine or beer…and you start thinking to yourself: Why change my food log? Since I clearly blew my meal plan for the day...why bother? Don’t feel guilty about it! So many people experience days very similar to this. Whether these occasions are birthdays, weddings, social events, board ....
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Milford Transformation Coach: Tips to Recommit to Your Goals

You set a goal at the beginning of 2020, and spent the last few weeks motivated and diligently working towards that goal. This might be a weight loss goal, a resolution to work out 5 times per week, or anything in between. Perhaps you’ve seen some progress. But as the end of the month approaches you find yourself falling into old habits- you stop tracking your macros because it’s gotten monotonous, you aren’t feeling the same excitement to get to the gym and begin skipping workouts. The New Year excitement has worn off- what now? This is very common- in fact, as we’ve mentioned before , fewer than 10% of people last more than a few months into their ....
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Milford Transformation Coach gives answers to your questions about goal weight

Around this time of year we get so many questions from our clients revolving around goal weight: what’s a good goal weight; what if my weight is hovering right above my goal but I can’t lose any more; is this goal realistic? For many people January marks the season of New Year’s resolutions and most of them revolve around weight...which is why we wanted to take a minute to answer the questions we most often get about setting a weight goal. Q: How should I go about picking a goal weight? A: Think about the reason why you want to make this goal. Is it so that you can get off medication, or get out of pain? Is it so that you can feel confident in your skin and ....
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Milford Personal Trainer gives 6 tips to reach your 2020 goals

We’re almost one week into 2020 (can you believe it?!) and that means that people have either already set their goals for 2020 or are in the process of setting their goals for 2020. When it comes to New Year’s Resolutions less the 5% of people actually end up reaching their goals, and less that 10% last more than a few months into their resolutions. That’s crazy! So how do you prevent yourself from becoming one of the 90% that don’t stick to the path? It all comes down to how you set your goals. Most people get it wrong which is why they find it impossible to stick to their resolutions. Because of this, we wanted to give you folks some tips on how to ....
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Milford Personal Trainer: Should you workout when stressed?

If you’ve been following our CNU Fit Dover and CNU Fit Milford Facebook pages lately you’ve probably been seeing a bunch of tips to beat the holiday fat gain that most people experience during the last three months of the year. Well today we want to talk about stress. For most people stress is inevitable during the Holidays: between finances, dealing with additional family members visiting, and even extra pressure at your job, stress can pile high with little to no relief until January. When it comes to exercise, a lot of people have the mindset that exercise is the best thing to do when you’re stressed. The truth though is...it depends. It depends on how long ....
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Coach's Corner: Meal Prep 101

Meal prep can be as easy or as hard as you make it. And you certainly don't need to spend your life slaving away in the kitchen for hours every Sunday! Whatever your goals may be (ie physique, training, nutrition, etc) it likely requires SOME prep work in the kitchen. Making sure you are prepared with food and meals for the week is absolutely key to success with most of these goals. Simple is the name of the game with meal prep, especially since most people don't have the time or patience to live in the kitchen daily. I like to shop in terms of each macro. So I'll snag a few protein sources, a few carb sources, a few veggies, and some fat sources + extras. My meals basically ALWAYS look ....
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Failure isn't final, quitting is.

Have you ever failed ? The answer is probably yes, especially when it comes to reaching your health and fitness goals. A lot of the times when we “fall off the wagon” we tend to beat ourselves up about it and use the failure as a definitive line to where your limitations lie. “I just can’t lose weight.” “I’m never going to reach my goals because I can’t maintain my habits.” It’s time you get out of the fixed mindset. What do I mean by that? There’s an awesome book by Carol De Weck called Mindset , and in it De Weck explores the difference between a fixed and a growth mindset and how it ....
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Dover Personal Trainer gives 7 tips on how to beat the holidays

As October begins we know that there’s only one thing on most of our minds: The Holidays. They’re going to be here before we know it, and with the holidays comes the parties, family get togethers, and most importantly...the food! Holiday weight gain is not a myth: in fact, it’s during the last three months of the year that most people gain the weight they look to lose when making their New Year’s Resolutions. And it’s no wonder! With October we have Halloween full of costume parties with candies, cupcakes, and treats galore; November brings Thanksgiving, the most delicious meal of the year full of mashed potatoes, stuffing, gravy, and pie; and with ....
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Dover Personal Trainer talks about the fitness journey: it should be hard

We often have unrealistic expectations that our fitness journey is going to be easy. We just make this one minor change and SHABAAM instant success, or we take a pill and everything is fixed. The reality is, it's not that easy. Think about it, everything you've done in life that you were successful at, you had to work hard for: college graduation, moving up your career, even maintaining a marriage and especially raising your kids! It was hard...but so so worth it in the end, right? Why should your fitness journey be any different? The fact of the matter is that any time you want to make a lasting change when it comes to your health it takes hard work. It means changing a lot of habits ....
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Cheating on your diet: Good or Bad? CNU Fit Health Coach breaks it down

If you’ve ever thought about cheating on your diet you’re not alone. Trust us. For most people they think of things like pizza, cake, maybe a nice creamy pasta dish, as flat out cheating on a healthy lifestyle. They label these types of meals as bad and think that if you’re trying to lead a healthy lifestyle then you absolutely, positively CANNOT eat these things. This is fake news, everyone. You absolutely can indulge in delicious food and still meet your goals; it’s time we shift our mindset that “cheating is bad.” In fact, it’s super important to program out regularly scheduled “breaks” in your diet in order to help ....
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Dover Personal Trainer: Embrace the Struggle

Sometimes it can be challenging to stay consistent, whether it be because of an unexpected life change or a stressful time at work. The best thing you can do to continue to reach your goals is to embrace the struggle and lean in because that is how you will transform. Think about this story: There's a little boy playing out side and he finds a caterpillar. Hescoops it up into his hands and brings it into the house to show his mom: Mom, what is it? Can I keep it? he asks. Of course, his mother says yes of course and so they put him in a little fish tank. Every day the little boy puts more leaves for the caterpillar to eat. One day, he comes home and he can't find the caterpillar. His mom ....
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Recipe: Welcome Autumn Chicken Chili

It's officially September, and that means it's officially Chili Season!!! Check out this awesome chili recipe to welcome in the autumn! Serving size: 2 cups chili and 1 tbs pepitas Ingredients:

15 oz can kidney beans, rinsed and drained **reserve 1/4 cup liquid
1 lb yam, peeled and cut into 1" cubes (use pre cut butternut in place if you prefer)
2 tsp garlic, minced
1 medium yellow onion, diced small
12 + oz low sodium chicken broth
4 cups shredded grilled boneless chicken breasts *hint: a rotisserie chicken is about 4 cups chicken once you remove all the meat; no skin/bones
2 tsp worcestershire sauce
2 tsp ground cumin
1 tbs chili powder
1 tsp smoked paprika
1 cup white corn ....
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Recipe: Chicken Verde Casserole

Even though it's only the end of August, the weather is definitely warning us that Fall is coming! You know what that means? Casseroles! The Fall and Winter is the best time to take advantage of one pot wonders that use the oven because it also helps warm you and your home up! This casserole is an awesome twist on a Mexican-American Favorite. 1 serving is 2 heaping cups of casserole! Ingredients

3/4 cup yellow onion, finely diced
1 cup low sodium chicken broth
3/4 cup salsa verde (green salsa)
1/3 cup cilantro, coarsely chopped + more for garnish
2 tbs jalapeno pepper, seeded, minced
5 tsp white whole wheat or buckwheat flour, divided
1/2 tsp ground cumin
2 tsp garlic, minced
2 cups ....
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Recipe: Turkey, Nectarine & Muenster Cheese Pita Pocket

Even though summer is winding down, the temperature sure isn't! That means lunches need to be fast, easy, and cool! This recipe is not only delicious but you can substitute the nectarine for peaches considering it's peach season here in DE! Ingredients:
Butcher-cut deli turkey meat
muenster cheese slice
firm nectarine slices
arugula lettuce
olive oil OR avocado mayo
whole wheat pita pocket Directions:
Place 2 oz of turkey, 1 cheese slice and up to 1 tbs mayo in pita pocket.
Top pita off with unlimited nectarine and lettuce! *Why "unlimited"? Because you can only stuff so much inside a pita :)
Eat with a 3/4 sandwich-size ziploc fresh veggies!
Enjoy! ....
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Recipe: BBQ Chops and roasted sweet tater Hobo Packs

Everyone loves a good BBQ, especially when there's pork chops involved. This recipe is a great one for summer! serving size: 3 oz cooked pork, 3 good tong grabs hobo pack veggies Ingredients:
1 1/2 lbs Yams, eel on, diced into 1" pieces
4 cups kale or spinach or chard, stems removed
2 tbsp canola oil, divided
1 tsp chili powder
1 tsp smoked paprika
1/2 tsp kosher salt, divided
1/4 tsp garlic powder
canola oil spray
two 8-10 oz boneless pork chops, about 3/4" thick, trimmed
4 tbs lowest sugar bbq sauce you can find (Stubbs Original is a good choice, if you have it)
2 tbs cold water Directions:
Pre heat gril to high. Lay two 2' pieces of foil, one over-top, the other mid-way, creating ....
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Dover Nutritional Coach talks habits vs metabolism

Have you ever found yourself thinking that your metabolism is dead? That no matter what you do you’ll never lose the weight? You’re not alone. We hear it a lot: my metabolism is dead, my metabolism is sluggish, my metabolism just doesn’t work. But what if your metabolism isn’t the problem? What if it’s your habits? When people talk about metabolism, a lot of the time they really don’t have a good grasp of what your metabolism actually is and how it functions in your body. What your metabolism is in charge of is your total daily energy expenditure, meaning how many total calories you burn each day. There’s a few ways that ....
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Dover Personal Trainer talks drive, capacity, and capability

When it comes to reaching our goals, every single day we make a decision to either move towards our goals or move away from our goals. It's our habits that establish whether or not we will reach our goals. All too often we underestimate the impact of the choices we make today, in favor of looking toward the end result: "Someday I'll lose 50 lbs." It's easy to say, oh I'll start tomorrow, or eating bad on the weekends isn't a big deal, but in the long run the result of those small decisions can accumulate in not reaching the goals you have set for yourself. The idea that weight loss should be quick and painful is totally false: you don't have to completely uproot your life and change ....
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Recipe: Morning Cup O' Joe Banana Smoothie

Is it just me, or does this summer seem abnormally hot and humid? When the weather is like this the last thing I want to do is stand in front of the stove and feel the hot air against my face, let alone drink a cup of hot coffee to help wake me up. For breakfast there's a lot of different options that won't cause you to sweat; probably one of the easiest (and tastiest) options is the smoothie. But what if you could combine your breakfast with your coffee? Now that would be a win-win situation. Check out this recipe below for an easy, quick, and tasty way to start your mornings during the hot summer! **The grams listed is the macro nutrient, protein, not the weight. Ingredients: **14 ....
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Overcoming the "Sitting Disease"

Extra, Extra, read all about it! America has been overcome by a deadly disease: the sitting disease. It may sound a little ridiculous, and many of you have probably asked this simple question: is sitting really killing us? The short answer: yes, sitting is REALLY killing us, but not in an overt way. Death by sitting occurs slowly, over time. Before we get into sitting and how it is a contributor to death rates in America, let’s look at what lack of movement causes and how it is impacting the vast majority of the country. According to the Center of Disease Control (CDC), 6 in 10 adults in America have a chronic disease, and 4 in 10 adults have 2 or more. Chronic ....
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Dover Personal Trainer Talks Cost: The Cost of Your Health

Take care of your health now, while you are able. We hear it a lot: “Eating healthy and pursuing a healthy lifestyle is too expensive!” We aren’t going to lie to you: yes, eating healthy and exercise CAN be expensive, but compared to what? According to the American Diabetes Association (ADA), on average people diagnosed with Diabetes spend $16,752 per year on medical costs. Currently, over 100 million people are living with Diabetes in America, and according to the Center for Disease Control (CDC) 81.4 million people have been diagnosed with pre-diabetes. Diabetes is just one disease that can be caused by being overweight, obese, ....
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Recipe: Egg Bites

Breakfast is always said to be the most important meal of the day, but for a lot of our clients it's the hardest! They don't have time to cook every single day and make sure that they are getting a good amount of protein in. That's where these delicious egg bites come in! Substituting egg whites for whole eggs cuts down the saturated fat, which makes it easier for you to reach your goals. This recipe is easy and only takes about 15 minutes to bake! 1 muffin = 2 units of protein Ingredients: Egg whites (liquid, 1/2 cup per muffin tin) Spinach, chopped fine Onions, chopped fine Bell peppers, chopped fine Salt and Pepper Directions
Pre-heat oven to 400 degrees and spray a ....
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Dover Personal Trainer on Recovery & Stress Part One: Sleep

Recovery & Stress Part One: Sleep For a lot of our clients, February, March, and April can be a VERY busy time, and for most it means higher stress levels that can get in the way of becoming the best version of themselves. What most people don’t know is how important recovery is during stressful times, or if they do know, they definitely don’t know how to make it happen. We wanted to take a moment to address this whole stress situation. Over the next few weeks we’re going to give you 5 tips on recovery that you can start implementing TODAY to make a huge difference for your TOMORROW! The first one is Get Enough Sleep, followed by managing stress, ....
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Dover Nutrition Coach: Food is NOT your enemy!

When people make an appointment with us to discuss nutrition, we’re never sure what the appointment is going to entail. Most people know that eating chicken and vegetables is a better choice than eating a hamburger and fries. There is a huge difference between knowing and then choosing what you want more. Some people think that they know what to eat, ut learn that maybe they don’t after all. We’ve learned over the years of counseling people regarding food, there are more emotional connotations that you can imagine when it comes to food. It seems that as we were raised, food played a huge role. When grieving we turn to “comfort food.” When ....
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The New Year and your New Year's Resolutions

A new year is the perfect opportunity to grow and develop! This time of year the internet is flooded with the resolutions of people who want to grow and become the best versions of themselves, but let's face it: it's not as easy as it sounds! We all make resolutions for the new year but not everyone holds themselves accountable for following through with their goals. The reason why most people fail is because of a lack of support and accountability, but another reason is because their goals are not crystallized enough--they haven't made them SMART. We've all heard of SMART goals, or at least kind of know what they are, but here at CNU Fit we want to make sure that your goals are ....
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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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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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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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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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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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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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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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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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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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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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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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Dover Nutrition Experts talks about Clean Eating

You hear it all the time: “clean eating.” Since summer is here there’s a huge focus on eating fresh and eating “clean” to help you lose weight. But what does it mean? A lot of different people have a lot of different opinions, so it’s hard to know what to actually eat when you are trying to lose weight, fit your clothes better, increase your confidence, and boost your energy. The main idea when eating clean is to eat as “real” food as possible. This means minimally processed foods--basically, sticking to the outer aisles of the grocery store. This means meats, fruits, veggies, and some dairy. Of course, while eating this way ....
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Dover Nutrition Expert talks about how to eat at a BBQ

It’s Father’s Day weekend, and a beautiful one at that what with the blue skies and hot weather--in other words it’s a perfect weekend for a BBQ. For those of us who are trying to reach out goals, however, BBQ’s can spell disaster if we don’t go in with a plan to divide, conquer, and stay on the path toward our goals. So how do we resist all the delicious temptations that can be at a BBQ? While it might not be easy to do in the moment, there are some easy strategies you can use to be able to go to a BBQ and stay on track. Eat before you go
If you’re trying to stick to a certain way of eating, then going to a party for five hours or more ....
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Dover Nutrition Expert talks about foods that zap your energy

Most everyone has experienced it. Your day is going perfectly fine and then it hits you... a wave of fatigue engulfs your body. All too often when the tiredness overtakes you, you're not in a position to take a power nap. Your only option is to soldier on, which could result in you making errors and mistakes, a decrease in your motivation and an overall lack of productivity. This leaves you open to potentially serious repercussions depending upon the tasks you have on your to-do list that day. Now while there are many potential causes of fatigue during the day (lack of sleep, lack of physical exercise, too much alcohol to name a few) today we're going to look at how unhealthy eating ....
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Dover Personal Trainer gives tips on exercise during vacation

Summer is here (DE weather should catch up soon right?), and with summer comes family vacations, cruises, outdoor trips, and a slew of other fun things that could definitely get in the way of your fitness routine. When we go on vacations most of us don’t pick a location based off of gym availability, and those that do are truly those that plan ahead. Exercise is the last thing that comes to mind when planning a vacation, but the reality is that one vacation can easily set you back a few weeks in reaching your goals. The reason why is because during this time we are not only less active, but we tend to eat worse than we normally would. Combined, this can ....
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Dover Weight Loss Expert sheds light on what a "cheat day" means for your goals

We all have those meals when we eat more than we know we should, and then because we overeat suddenly it makes over eating all day okay. You start telling yourself “Oh I’ll just do better tomorrow because today is a wash,” and “I’ll just start again next week, and this time I’ll really try,” and “a day of eating bad can’t possibly cause me to gain any weight, right?” This is the mindset of many people when they first start trying to build the habits necessary to maintain a sustainable healthy lifestyle. What they don’t realize is that these mindsets and these days of over eating can have a big impact on your ....
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Dover Weight Loss Expert talks about water and how to get it in

We all know that your body is made up of mostly water- 60 to 70% of water to be exact. In order for your body to function properly it needs to be fueled with water; that’s why dehydration is such a huge issue and can be extremely debilitating, causing headaches, nausea and in extreme cases death. So it only makes sense that in order for your body to burn the most amount of fat and calories possible, in other words to operate at optimal level, you have to hydrate. The Institute of Medicine now recommends that a person drinks about 90 ounces of water a day, but a good goal to go by is drinking half your bodyweight in water. 90 ounces sounds like a lot, and it is, about 13 ....
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Dover Weight Loss Expert talks about BLTS

When we talk about BLTS, especially around summer time, our minds automatically go to that succulent sandwich with layers of bacon, lettuce and tomatoes; add a little mayo and SHABAM you’ve got yourself a picnic-perfect sandwich to take on all your summer adventures. Are you hungry yet? We know we are, but the type of BLTS we’re going to go over today have nothing to do with bacon, lettuce, or tomatoes; they do however have a whole lot to do with sabotaging your goals. These are the BLTS we’re talking about: Bites, Licks, Tastes, and Sips. While they may seem harmless, like grabbing a spoonful of peanut butter here, a handful of chips there, ....
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Dover Weight loss Expert on the benefits of losing weight

As summer approaches (and boy is the summer weather approaching quickly), weight loss is on a lot of people’s minds. They want to look good and feel good so they can be active and look good while lounging in bliss on the beach. Even if that isn’t your goal, everyone can benefit from changing their lifestyles to become more healthy! In Delaware alone, 63.4% of Delawareans are overweight, and 30.7% are obese. This can cause a slew of different medical problems that simply adopting a healthy lifestyle can get rid of. Some of those medical problems include: diabetes, stroke, high blood pressure, cancer, stress, and depression. Even just changing your diet and adding ....
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Dover Personal Trainer gives tips to exercise outside and reach your goals

Summer is coming folks, though this week didn’t necessarily feel like it what with all the rain -- but we’ve been seeing glimpses of a sunny sky and some warmth so why not latch on to it? The winter is a time where a lot of people fall off their fitness goals, and once they reach spring the main question is always “where do I start?” Well, why don’t we start with getting out in the fresh air and utilizing the nice weather while we have it, because eventually winter is going to return! So here are 6 tips to utilize the nice weather to help you reach your fitness goals: Go for a 30 min walk every day
What better way to enjoy the outdoors ....
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Dover Personal Trainer gives 3 weight loss tips

Summer is drawing near, at least that’s what it felt like this week as the temperature started to rise and we all started remembering what summer is all about: sunshine, fun, and summer sun. We all have our summer goals to lose weight, fit our clothes better, increase our confidence, and boost our energy, and here at CNU Fit we know that there are many different ways to accomplish these goals: of course, the number one way is through support and accountability. But on top of grabbing a buddy or seeking out a professional to help you reach your goals, there are a few small things that can get you on the right track:
Eat mindfully
- snacking is one of the worst ....
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Dover Personal Trainer gives tips on travel eating

Happy Easter everyone! We know this is a wonderful time to spend with family, and for a lot of people that means traveling out of town. Traveling can definitely be difficult for anyone trying to follow a specific meal plan or fitness regimen, simply because when we are on the road and stopping for food we can’t necessarily control all of what we eat, and when we get to spend time with family we don’t want take the time to weigh and measure everything out. But it’s not impossible to travel and still work towards your fitness goals, it just takes a little determination. Bring as much food as you can pack
- Since you are allowed to bring food on a ....
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Dover Personal Trainer gives tips to manage stress and still reach your goals

Usually around this time is when people start getting stressed out and falling off their goals. The reason could be a variety of things; for a lot of our clients it’s tax season which means a lot of extra work on their end that can end up manifesting in their bodies. This can feel like an increase in fatigue and feeling more sore than usual after your workouts, but it is also a normal response to stress. There are two types of stress you need to know about: acute and chronic. Acute stress is any stress you suffer from for a short period of time, like getting stuck in a traffic jam or having an intense workout. Chronic stress, on the other hand, is long-term ....
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CNU Fit Office Manager gets ready for her wedding: week 7

I gotta say, I’m 7 weeks in and I haven’t really lost any weight or inches (at least that I know of because I’ve been avoiding measurements like the plague) and I gotta say it’s quite frustrating. But what’s even more frustrating is that I tried the dress on this week...and it didn’t fit. And when I say frustrating, I mean devastating because it was a little tight when I first got it, but now it won’t even zip. If that’s not motivation to actually be super compliant I don’t know what is. I don’t have anyone to blame but myself, and it’s amazing how inches and weight can sneak up on you because I don’t ....
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Dover Personal Trainer gives tips to prioritize your time

Let’s face it, when it comes to getting your fitness in one of the most popular excuses is time. We’ve all used it every now and then when we haven’t been able to make it to the gym, but sometimes that “lack of time” becomes an excuse for stopping your healthy lifestyle all together. We totally get it; between juggling work and home, not to mention a social life and hobbies, fitness seems like it would be hard to fit in. But the thing is, living a healthy lifestyle is all about balance: balancing all aspects of your life and making healthy choices harmonious with how you currently live. But how do I do that? Well that’s the ....
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CNU Fit office manager gets ready for her wedding: Week 6

I feel like I’m starting to sound like a broke record, so bare with me: it’s time for real talk. Here’s where the real talk starts and ends: life gets in the way of goals. We all say it when we fall off the fitness wagon, and this week I fell hard. Even though I worked out 4 times this week, which is pretty good, my nutrition went down hill. I didn’t meal prep on Sunday because I wasn’t feeling well and that caused a whole lot of trips to WAWA and Redner’s for some quick and easy food. You know what happens when you eat quick and easy food for a whole week? You start feeling gross and stop wanting to try. It’s a whole compound ....
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Dover Personal Trainer gives tips to change your mentality to reach success

What does success look like to you? In the fitness world, this question has a unique answer for every individual. For some, it may mean being very lean in their body fat percentage -- for others it may simply mean the ability to walk up a flight of stairs without being winded. Just like we believe fitness cannot be a one size fits all program, at CNU Fit we know that success is not a one size fits all term. We do know, however, that success starts in one place. Most people would say that it starts with the amount of effort you put in to reaching your goals. And while effort is a huge part, success actually starts at a much simpler level: your mind. Dr. Wilbert ....
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CNU Fit Office Manager gets ready for her wedding: Week 5

So it’s been another week, but not just another week of not meal planning and not fitting in exercise. I didn’t take my measurements again this week but that’s because I sort of forgot about it, but this was the first week that I was actually serious about my meal plan and my exercise plan. So far, I’ve only worked out three days and that was because things got busy at work and I didn’t have time. Lookie here, this excuse is like a broken record. I probably should have just sucked it up and worked out at the end of the day before I went home, but I was tired...okay bad excuse. If I want to reach my goals I’ve got to put in the work. On ....
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Dover Personal Trainer gives tips to positively reinforce your healthy habits

One of the biggest parts of fitness has a whole lot to do with building habits. The small daily habits that you create for yourself can compound into either very good or very bad outcomes. And how these habits come about is through figuring out how to best motivate and reward yourself. This is based off basic psychology: positive reinforcement v.s. negative reinforcement. Most people think that the best way to motivate is be telling themselves all the negative things that will happen if they don’t eat right or don’t exercise. This incites a few in an individual that is not necessarily healthy, especially if they beat themselves up when they don’t reach ....
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CNU Fit Office Manager gets ready for her wedding: week 4

Have you ever had that moment when you looked at the calendar and realized holy moly a month has gone by and nothing has changed ? That was me this week. I wasn’t even confident to take my measurements on Monday because I knew that they would show what I didn’t want to acknowledge: that not following my meal plan was putting me in the opposite direction of where I needed to go. I only worked out three days last week, compared to the five or six I usually do, and on top of that I didn’t measure any food and pretty much ate cheese and fruit all week. No bueno. So after looking at some pictures of when I first tried on my wedding dress I realized ....
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Dover Personal Trainer gives tips to find your fitness culture

While at a marriage enrichment seminar the week of Valentine’s day, I was confronted with a concept that I had never thought of: what is the culture of your marriage? At first, I wasn’t really sure what they meant by this, but after the speaker explained it became clear; the culture in the marriage is how things happen in your marriage--how you handle conflict, how you think about your marriage, how you speak about yourself and your spouse in the context of your marriage. Of course, this made me think about the other areas of my life, primarily fitness. Have you ever thought what your fitness culture is like? How do you feel about fitness, why do you want to be ....
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CNU Fit's Office Manager gets ready for her wedding: week 3

Let’s talk about self sabotage. We all do it. We don’t meal prep, we eat too much, we eat something we aren’t supposed to, we get “too busy” to work out. You know exactly what I’m talking about. Well that’s how this past week has been for me -- all sorts of self-sabotage. #1 I didn’t meal prep, so I snacked all week. #2 I went to an event that obviously didn’t know about my dietary restrictions and at a scone...and a muffin...or two. #3 I didn’t hydrate. #4 I didn’t work out for three days. So right about now I’m feeling pretty down about myself. I feel gross, and I know my measurements are going to ....
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Dover Personal Trainer give 4 questions to ask yourself when setting goals

Making goals is a huge part of any healthy lifestyle. Whether you are trying to lose weight, fit your clothes better, increase your confidence, or boost your energy, having a goal is essential in order to help you get what you want. But making goals isn’t easy. A lot of the times we have goals that are too big, or we want them too quickly and give up when we don’t see results happening like we expect. Sometimes the goals we make aren’t possible -- like losing 30 pounds in 10 days or going down to 4% body fat. Researchers have said that writing down your goals makes you more likely to achieve them, but no matter how hard you write down your goals you ....
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CNU Fit's Office Manager gets ready for her wedding: week 2

You’d think by the second week of any new fitness routine/mindset it would get easier right? Wrong. It wasn’t easier, and even though I discovered some tips and tricks to help me reach my goals, I couldn’t seem to follow my own advice. I meal prepped last Sunday...kinda. Well, I cooked the meats and veggies for lunches and dinners but didn’t portion them, I didn’t cook my breakfasts or lay out my snacks, and I used the excuse that so many others use: I just didn’t have the time. Confession: that’s not entirely true. I did have the time...I just spent it watching historical dramas and documentaries. Instead of feeding my body, I ....
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Dover Personal Trainer gives 3 tips to get back on track to reach your goals

It’s almost mid-February and that means one thing: people are starting to fall off their New Year’s resolutions. At this point you’re either seeing results or you’re not, which can definitely plant the seed that it isn’t worth it and that it’s time to quit. You’re probably asking yourself these questions: what’s preventing me from being consistent? How long will it take to reach my goals? Why can’t it just be easy? The reality is that leading a sustainable healthy lifestyle takes time, but most of all it takes support. You can’t do it on your own, and your goals aren’t going to happen overnight. ....
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Lean Body Overnight Oats

We all have those morning when we're too busy for breakfast, and that usually means that we either don't eat or we pick up some sort of fast food version of eggs and pancakes. Well the days of greasy fast breakfasts are done! Check out this recipe for Lean body overnight oats! Waffle! Lean body has 44 grams of protein in it, so coupled with nutrient dense oats and delicious fruit, this breakfast is one for champions! Pick up your Lean Body shakes at CNU Fit today! We have chocolate, vanilla, and salted caramel that are bound to make your breakfast pop! Ingredients:
1/2 cup dried oats
1/2 cup Vanilla Lean Body
1 cup of frozen wildberries Directions:
Use a mason jar ....
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Recipes | P28 Tortilla chips

Since it's football season and the Super Bowl is approaching, we know you're probably wondering how you're going to survive the football parties with all the chips and dip that are so convenient and tasty. Well we have a quick and easy solution to satisfy your crunchy cravings, while still getting in your protein and nutrients! Pick up your P28 Flatbread at CNU Fit today! Ingredients:
(1) P28 Flat Bread Directions:
Pre-heat oven to 400 degrees F Make the tortillas:
Spray a cookie sheet with PAM non-stick cooking spray
Get scissors and cut one P28 Flat Bread into zillions of little triangles (see photo)
Lay them flat on the cookie sheet… spray the top ....
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CNU Fit Office Manager gets ready for her wedding: Week 1

Hi all! For those of you who don’t know me, my name is Alyssa and I’m the Office Manager at CNU Fit in Dover. I started working here a little over three months ago, and it’s been a blast. One of the best parts of my job is getting to know more about health and fitness, but also the support and accountability I get from all of my wonderful CNU Fit Family members. And I definitely need it as I embark on a new adventure: marriage. My wedding is in a little under 6 months and like any bride I want to look my best. In the past year I’ve gained about 25 pounds, so I really want to be fit and trim for my wedding, but I’m not entirely sure how to do ....
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Dover Personal Trainer gives tips to create a successful mealplan

One of the hardest parts of any fitness program is definitely the nutrition aspect. It’s easy to fall off the wagon regarding your meal plan, especially during football season with all of the parties and bowls of never-ending snacks. But even more than that, one of the questions we often face is how do I set up my meal plan so that I’m setting myself up for success? A thing to keep in mind when you want to make a meal plan that will lead you to success: make sure the food fills you up. This means eating enough fat and carbs that will help with satiety, and eating balanced meals. Now of course, as your metabolism speeds up you’re going to become more hungry, but ....
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Dover Personal Trainer explains why small decisions have a big impact

Have you ever heard of the phrase “It’s the little things that count”? Chances are you’ve probably shrugged the statement off, thinking that if you cheated your diet a little bit every day before bed or skipped a every other day that it wouldn’t have a drastic impact on your health. The reality of the matter is that little things over time grow into huge things that can impact you in an either a negative or a positive way, depending on how you choose to spend your time. Think of it in terms of a relationship: if your spouse does something you absolutely cannot stand, like leaving the toilet seat up or not cleaning their dish after ....
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CNU Fit's Top 12 Clients of 2017: Day 12 - Piper Harris

It’s our last day of highlighting CNU Fit’s Top 12 Clients of 2017, and we just want to wind down by saying we are so proud of all our clients and look forward to announcing our 12 new clients for 2018! That being said, our final Top 12 Client of 2017 is none other than Piper Harris! Piper had been a client at CNU Fit before, and thought that she could manage a healthy lifestyle without the guidance and support of her CNU Fit Family. However, she soon found out that without the knowledge and accountability that CNU Fit gave her, she slipped back into habits like overeating the wrong foods. And even though Piper was exercising regularly, she didn’t ....
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CNU Fit's Top 12 Clients of 2017: Day 11 - Kevin Mills

We at CNU Fit don’t believe that you shouldn't have to chose between building a career, family or anything else and being Fit. We also believe that there should be a simple process that allows you to enjoy some treats and still reached your fitness goals. Fitness shouldn’t have to be so rigid, arduous, or for the young alone. Today we want to highlight someone who has seen these beliefs put into action: Mr. Kevin Mills. As Kevin reached his 50’s he realized that for the past few years he had taken no time to make fitness a part of his everyday lifestyle. Although he did play volleyball regularly, Kevin failed to address his nutrition and lack of exercise ....
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CNU Fit's Top 12 Clients of 2017: Day 10 - Jen Hood

For a lot of people, medical issues are a huge reason for why they can’t lose weight or maintain a healthy lifestyle. We see a lot of that with our clients: they have a medical issue and don’t have the knowledge or support to work around it and create the sustainable healthy lifestyle they desire. For Jen Hood, number 10 in our Top 12 Clients of 2017, her blood sugar was the biggest component keeping her from a healthy lifestyle. She didn’t know what she could eat to help her reach her weight loss goals, but she also found herself so food-restricted that she couldn’t enjoy having meals with her family without being worried about her blood sugar dropping. ....
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CNU Fit's Top 12 Clients of 2017: Day 9 - Tracey Grossman

As we wind down announcing our Top 12 Clients of 2017, we reflect on how blessed we are for all of our wonderful clients! We are so happy to work with every single one of them, and we can’t wait to see what 2018 brings! That being said, we want to introduce you to number 9: Tracey Grossman! Tracey is what we like to call a “super-mom:” she’s 47 years old and has spent the last 20 years raising her three boys and working a full time job. Like a lot of moms-on-the-go, Tracey rarely had the time to take care of herself. Her number 1 priority was taking care of her boys and making sure everything was on task, and as a result she gained weight and lost ....
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CNU Fit's Top 12 Clients of 2017: Day 8 - Daneen Tucker

For a lot of people loss is a huge part of weight gain. When you lose someone you love it’s easy to forget to take care of yourself causing your health to be put on the back burner, and this is exactly what happened to one of our amazing clients, Daneen Tucker. When Daneen began with CNU Fit she wanted to lose weight, fit her clothes better, increase her confidence, and boost her energy. She had clothes in her closet she didn’t fit into, and her lifestyle caused her to feel sluggish and fatigued easily. After having success at CNU Fit she felt she had enough motivation and accountability to do it on her own, but then she was faced with a huge loss. In October of 2016, ....
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CNU Fit's Top 12 Clients of 2017: Day 7 - Kristen Karnbach

Our clients are the reason we show up to the studio every morning excited and ready to go! Their enthusiasm, dedication, and hard work are the reason we strive to empower individuals to be the best versions of themselves, and without them we wouldn’t be where we are today. That being said, we still have plenty of clients that we want to shine some light on. For today, we want to highlight Kristen Karnbach! Kristen is new to CNU Fit, but immediately fit right in to the family! She’s always smiling and so proud of the accomplishments she has been able to achieve in the three months she’s been with us, but she didn’t start off as confident. Like many busy ....
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Dover Personal Trainer gives tips to lose weight and keep it off

We’re about two weeks into our New Year’s Resolutions, and now is the time where we start getting impatient. You work your tail off at the gym for 30 minutes to an hour every day and you aren’t seeing immediate results. We’ve been exactly where you are. Or maybe you ARE seeing results and are stoked! But how many times in the past have you lost weight quickly, only to put it back on once you stop your vigorous and un-sustainable work-out routine? Too many to count, right? Well, we’ve been there too. The truth of the matter is that in order to create sustainable weight loss, meaning you lose weight at a steady and healthy rate and ....
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CNU Fit's Top 12 Clients of 2017: Day 6 - Tonda Parks

It’s almost halfway through the month of January, but we’re not done recognizing the accomplishments of our clients who have worked so hard in 2017 to reach their goals! Today we want to recognize Tonda Parks, not only for her dedication, positive attitude, and hard work, but because she is a great representation of what it means to be a part of the CNU Fit family! Like so many of our clients, Tonda had let her other obligations get in the way of maintaining a healthy lifestyle. As she approached 60, she began worrying about her quality of life and what it might be like moving forward if she lost weight, fit her clothes better, increased her confidence and boosted her ....
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CNU Fit's Top 12 Clients of 2017: Day 5 - Melissa Macolley

Weight loss is a goal so many people want, but very seldom achieve and sustain. And it’s not because of a lack of effort; it’s a combination of different things: they don’t have the accountability from a support system, they don’t have the motivation and drive to do it on their own, and they lack the confidence and knowledge needed to create habits that are consistent and will help them reach their goals. Creating a sustainable healthy lifestyle is just plain hard. The main reason people seek out CNU Fit is because of all these reasons. Take Melissa Macolley for example. Melissa, one of CNU Fit’s Top 12 Clients of 2017, began at CNU Fit in ....
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Dover Personal trainer gives 5 tips to maximize productivity

Focus on your strengths So many of us spend our days focusing on our negative attributes. Negative self-talk is a huge contributor to not getting anything done. You may find yourself throughout the day telling yourself “I’m not good enough” or “It shouldn’t be this hard,” when the reality is that if you focus on what you are good at everything will fall into place. By focusing on your strengths you increase your confidence dramatically which will cause you to have confidence that you will achieve all you set your mind to. Think about it on a scale of 1 to 10. Writer and leader John Maxwell says that a person can only go up in skill ....
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CNU Fit's Top 12 Clients of 2017: Day 4 - Caroline Foltz

For number 4 of CNU Fit’s Top 12 Clients of 2017, we want to give a huge shoutout to Caroline Foltz! Caroline started with CNU Fit in 2016 after a series of injuries kept her out of the gym. Despite being a four year athlete in college and riding horses throughout her youth, Caroline had gotten to a point where she was fearful that if she worked out without professional support and guidance she would end up injuring herself further. She had the discipline but she didn’t have the knowledge, support, or guidance she needed to make effective workouts that would meet her goals of slimming down her midsection and thighs, and gaining strength and mobility in her quads and ....
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CNU Fit's Top 12 Clients of 2017: Day 3 - Joseph Simmons

It’s time for number 3 of our Top 12 Clients of 2017! Joseph Simmons came to CNU Fit in the middle of last year looking to start a healthier lifestyle. Like many of our clients, Joseph struggled to lose weight in the past and didn’t have the guidance and support needed to sustain healthy habits. He had gained weight over the years because he didn’t have the time or energy to fit fitness into his everyday life, but as he got older he realized that one of his main goals was to be around for his grandchildren-- he didn’t want to be one of those grandparents who couldn’t run and play. Disease prevention is another one of Joseph’s drivers. ....
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CNU Fit's Top 12 Clients of 2017: Day 2 - Arden Bardol

As we move farther away from 2017, we here at CNU Fit continue to reflect on how blessed we are to have such wonderful and dedicated clients! It was extremely difficult picking twelve clients from 2017 that truly embody what it means to be part of the CNU Fit family because each and every one of our clients brings something unique with them when they step in the studio. Without them we wouldn’t be Kent County’s leading personalized fitness coaching company for successful, busy professionals to lose weight, fit their clothes better, increase confidence, and boost their energy, and we are so grateful for the inspiration they bring to our lives! For day two of announcing ....
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CNU Fit's Top 12 Clients Of 2017: Day 1- Pete Renzi

Happy New Year everyone! With the New Year comes a lot of new goals and aspirations, but that doesn't erase the past year of hard work and determination that our clients here at CNU Fit have been exhibiting! To start this year off with a bang, we want to highlight some of our clients for coming to CNU Fit every day with a positive attitude, ready to reach for and conquer their goals! These clients are the embodiment of what it means to be a part of the CNU Fit Family and inspire us on a daily basis to show up motivated and passionate about what we do! Without them we wouldn't be Kent County's leading personalized fitness coaching company for successful, busy professionals to lose ....
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Dover Personal Trainer gives tips on setting goals and maximizing your day

The year is winding down and we all know what that means: New Year’s Resolutions. Over the next few weeks we’ll be giving you some tips and tricks to help you succeed in your resolutions because we know having a support system is one of the most important aspects of reaching your goals. Before we can give you any tips, however, you have to have some concrete goals in place; so if you haven’t already committed to any, we urge you to grab a pen and a piece of paper and start writing down your goals! When thinking of all you want to accomplish in 2018, think about the acronym WHY SMART. Why smart goals, you ask? When you make goals with this acronym in mind ....
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Dover Personal Trainer announces changes for the new year at CNU Fit

It’s that time of year again when people realize how thankful they are for what they have, but also start to think about the way they want their lives to change in the new year; CNU Fit is no different! This year has been full of great accomplishments and wonderful additions to our family, but as the year has started to wind down we’ve realized that in order to maximize our impact of empowering individuals to be the best versions of themselves we need to make some changes in the New Year. To start we’d like to thank you all for your support throughout the year. We wouldn’t be where we are without any of you and we mean it from the bottom of our hearts when ....
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Dover Personal Trainer gives tips to kick start your new year

As the year draws to an end, we all start itching to make our New Year's Resolutions. We dream of how the next year will transform our lives - how we will lose weight and get healthy, be happier, and accomplish our goals. The sad part about New Year's Resolutions is that they are very seldom followed through. By the time December rolls around next year and we start planning for 2019, we'll realize that 2018 flew by and we didn't accomplish all we intended. If you follow this advice, however, you'll be sure to keep your motivation throughout the year and follow through with whatever goals you set as you watch the ball drop on December 31! 1. Simplify Too often our lives are cluttered ....
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Dover Personal Trainer's advice for a great Christmas gift: give the gift of health!

Christmas is a beautiful holiday, one full of love, family, joy, celebration, and giving. While all of these things are great, the giving part tends to cause a lot of stress around this time of year. As Christmas Eve draws nearer a lot of us ask ourselves what to give our loved ones to really show them that we care, but it can be hard to choose when the commercials on the television are screaming for consumerism and buying the hottest new gadget. If I’ve learned anything throughout my life it’s that material items will come and go - they get lost or they break, they get coveted, or become boring and are easily replaced - but something that will never expire or become ....
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Dover Personal Trainer gives tips to manage holiday stress

Although December is one of the most joyous times of year, it can also be one of the most stressful. Even though the giving spirit is in abundance, it can create a lot of pressure to spend money you don’t have, eat food you shouldn’t be eating, and juggle your time to make it to all the Christmas parties. There have been studies that show December is the time of year when people gain the most weight, from 7-9 pounds, and keep it on through the new year. The key to staying on track with your goals is watching your portions and trying to maintain your weight. But of course, stress is a huge part of eating for a lot of people, so here are some tips to help manage ....
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Dover Personal Trainer explains how to reuse your leftovers: Creamy Turkey and Wild Rice Soup

Thanksgiving has now passed, but if you're like most of us you definitely have some leftovers lying around. A lot of people wonder how to convert those leftovers into healthy meals so that they don't waste, but also aren't continuing to fall off the healthy habit wagon. This soup is a creamy and delicious way to use up that extra turkey (instead of smothering it with gravy and pairing it with mashed potatoes), and goes great with a crisp romaine salad! Ingredients:

2 cups sliced mushrooms, (about 4 ounces)
¾ cup chopped celery
¾ cup chopped carrots
¼ cup chopped shallots
¼ cup all-purpose flour
¼ teaspoon salt
¼ teaspoon freshly ground pepper ....
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Dover Personal Trainer gives tips to increase energy

If we told you that you could increase your energy without the help of caffeine, would you jump on the opportunity? Lack of energy is a huge problem that almost all of our clients faced before joining CNU Fit, but it’s also a problem that can affect anyone, young or old. Lack of energy could mean a lot of different things, but it manifests as physical, emotional lethargy, or intellectual exhaustion. If you’ve ever felt too tired to get off the couch, too tired to put your all into a relationship, or if your mind is moving slow, then here are some tips to help you out! 1. STAY HYDRATED: Drink plenty of water. One of the first signs of dehydration is fatigue, ....
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Dover Personal Trainer gives tips for surviving the holidays

November marks the beginning of the Holiday season, that wonderful time of the year full of parties, feasts, treats, and family time. For a lot of us, November also marks the time of the year when our fitness drive starts to fail, and before we know it New Year’s Eve is here and we’ve realized just how much we’ve jumped off the wagon. Staying healthy during the holidays may seem impossible: there’s too much desert, and both Thanksgiving and Christmas seem to revolve around eating. Between making sure the food gets cooked and all the in-laws are satisfied, health gets put on the backburner, which can undo all the hard work you’ve done over the summer. ....
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Local Private Personal Training Studio wins Fitness Business of the Year

Dover- During the last weekend in October, staff members from local business CNU Fit traveled to Orlando, Florida to attend a workshop weekend for Net Profit Explosion (NPE), a globally recognized fitness business coaching company. On Saturday, October 28, CNU Fit was named “Fitness Business of the Year” for NPE’s North American base. Started by CEO Evans Armantrading Jr. eight years ago, CNU Fit has surpassed the success achieved by most average fitness businesses due to its personalized approach to fitness coaching. In 2015 Armantrading involved CNU FIT in NPE in order to help CNU Fit grow, and since then has expanded the business to encompass fifteen ....
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Dover's Personal Trainer Talks About Giving Back

The month of November is always associated with being grateful for what you have and for giving back - giving back to your families, to your community, and to yourself. Fitness is a huge part of giving back to yourself: treating your body well and your mind well is an important part of living a fulfilling life. We are pleased to announce that CNU Fit has recently been given the opportunity to use fitness to give back to the soldiers, their families, and veterans at Dover AFB by signing a contract for group fitness classes at the Dover AFB Sports and Fitness Center. As a veteran who spent my Air Force career at Dover, and as a local business owner, it’s an honor to be able ....
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Dover Personal Trainer Talks about The Right People In The Right Seats

I just finished a phenomenal book called Good to Great by Jim Collins - it talks a lot about how organizations get to be great, and the things that can prevent organizations from reaching their goals. According to the book, one of the major components to running a successful business is identifying the right people for the right roles. A lot of business may have a great staff but the staff members could be in the wrong roles, preventing the business from running as smoothly as it could. Collins uses the analogy of passengers traveling on a bus: you could have great people on the bus, but they might not be in the right seats. You may have noticed a few changes with CNU ....
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Dover's Registered Dietitian Explains How to Stay Fit and Enhance Your Marriage

CNU Fit: Keeping You Fit and Enhancing Marriages Recently, the visionary leader and owner of CNU Fit invested in leadership training for myself and the rest of the CNU Fit family. In this training we discussed capacity and how it affects our goals. In the context of this training, capacity was identified as encompassing two components, time and support. In order for us to meet our goals we have to evaluate our time and our support. I did just this. One goal I have is to be in the best physical condition I can be so I may serve my family and the community to the best of my ability. I am blessed to have a ton of support in that ....
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Dover's Personal Trainer Explains How To Plan Ahead

To ensure hitting your target macros, there is one piece of advice that trumps all others—plan ahead! If you already have an idea of what you’re going to be eating throughout the day, there won’t be any surprises that break your macro budget. By planning out your meals, you can also make sure to distribute your protein, fat, and carbs effectively. Through strategic planning, you can still enjoy social events and eating out without sabotaging your progress. Remember that the food offered at such outings are typically high in both carbs and fat, but low in protein. To make these treats fit into your numbers, you’ll need to save room for them! It’s also a ....
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Dover's Personal Trainer Explains What Does Fitness Mean To You?

What Does Fitness Mean To You?
A simple enough question, right? This question has been lingering around the studio and it really got us thinking, sure we love to work out because it makes us feel healthier and improves our body, but when we actually sit back and think about fitness, it has made a huge impact on our lives and developed us a an individual. Recently, we had a coaching session with one of our clients and we were so inspired by the individual that she has become. She has new goals and a different output on life. She feels more confident and secure about herself. Also, she is able to use her affirmations and commit to doing any activity she puts her mind to (commit to ....
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Dover's Personal Trainer Provides 3 Steps to Beat Binge Eating

3 Steps to Beat Binges Before They Even Happen Binge eating is a serious condition. Everyone goes over their macros now and then. Whether that’s because you’re out for dinner, it’s a special occasion, or you’ve just entered the ‘hangry zone,’ it’s probably going to happen from time to time. However, when these lapses become more frequent and you go from just eating a little too much to gorging and feasting until you’re stuffed, bloated, and sick, it’s classed as binge eating. Sometimes, it’s just a case that you consistently break your diet and go over macros, eating to the point of discomfort and feeling ....
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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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. &amp;nbsp; 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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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! &amp;amp;nbsp; “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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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. &amp;amp;amp;amp;amp;nbsp; 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. &amp;amp;nbsp; 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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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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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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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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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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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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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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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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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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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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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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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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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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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? &amp;nbsp; 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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