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How to get the most out of your nutritional coaching!

Do you need coaching? Anyone who wants to change their bodies needs coaching. Whether it be that they want to lose fat and gain muscle, or just gain muscle, everyone needs coaching. Why? Sure, you can go onto google and look up your macros but google can’t help you with your challenges, google can’t give you permission to have some freedom with your plan. Plain and simple: Google isn’t a person that has worked with people who have had the same challenges as you, and therefore really can’t work with you to create SUSTAINABLE results. Shifting your mindset: Nutritional coaching is not just what you put into your body. Sure, that matters a whole ....
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Healthy Holiday Recipe: Warm Carrot and Pomegranate Salad

It’s rare to find a vegetable dish so good that you get excited to swap rice and bread carbs for an extra serving of veggies. A little sweet, a little tangy, a little smoky—one taste of this warm carrot salad with pomegranate and goat cheese will send you back to the macro calculator to retool for a second plate. A perfect side-dish for Thanksgiving! Serves 2, Serving size: 130 g Calories: 310, Protein 11g, Carbs 47g, Fat 10g Ingredients:

300 g small carrots (or cut large ones lengthwise into halves or quarters)
1 1/2 tbs cajun spice mix
50 g pomegranate seeds
1 1/2 tbs red wine vinegar
1/2 tsp soy sauce
1 tsp extra virgin olive oil
5 g (1 tsp) maple ....
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Recipe: General Tso's Tempeh

Whether you follow a plant-based diet, or just looking to mix up your proteins, this tangy, sweet and spicy General Tso's Tempeh will satisfy that Chinese takeout itch without crippling your macros. Not into tempeh? Extra-firm tofu or chicken breast will work too. Just make sure to drain and press your tofu before simmering (and adjust those macros!). Serves 2, serving size 200 g Calories: 332, Protein: 22.5 g, Carbs: 35 g, Fat: 7 g
Ingredients
For the tempeh:
8 oz tempeh, cut into bite-sized cubes
1/3 cup vegetable stock
15 g (1 tbsp) soy sauce
15 g (1 tbsp) mirin
1 clove garlic, smashed For the sauce:
30 g soy sauce
10 g chili garlic sauce
10 g (2 tsp) rice vinegar
10 g (2 ....
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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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Healthy Holiday Recipe: Apple and Sausage Stuffing

Who loves stuffing? We do! This recipe is the perfect combination of sweet and savory, and provides and unexpected twist to a Thanksgiving Classic, while adding some extra protein! Serves: 9 Calories: 202, Protein: 11g, Carbs 29g, Fat 5g Ingredients

30 g (2 tbsp) extra-virgin olive oil
100 g onion chopped
400 g celery chopped
272 g chicken or turkey sausage, casing removed and crumbled
1 1/4 tsp poultry seasoning
1/2 tsp ground pepper
1/4 tsp salt
1 lb stale whole-grain bread, cubed*
200 g/ 1 large Granny Smith apple, peeled and chopped
1 cup low-sodium chicken broth Instructions

Heat oil in a large pan over medium heat. Add celery and onion and stir until softened (about ....
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Healthy Holiday Recipe: Decadent Chocolate Truffles

When you want to indulge in some Holiday Treats but don’t want to break the macro bank, look no further than these decadent, handmade chocolate truffles. Think of this recipe like a blank chocolate canvas that you can customize however you like. Add a few drops of peppermint extract for chocolate peppermint truffles or some instant coffee for mocha truffles. If you want them a little sweeter, add some sweetened shredded coconut or roll them in candied nuts. They are delicious!! Serves: 22, serving size: 1 10 g truffle Calories: 28, Protein - 1g, Carbs- 5g, Fat - 0.5g Ingredients:

1/4 cup milk of choice (the macros for this specific recipe were calculated using Silk ....
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Healthy Holiday Recipe: Apple Turkey Potato Hash

This apple, potato and turkey hash is a truly versatile, marco-friendly fix. It satisfies savory and sweet cravings all at once, can be enjoyed hot or cold, and served as a side dish or a meal on its own (depending on the portion). Serves 4, Serving size: 300 g Calories: 287, Protein: 40 g, Carbs: 25 g, Fat: 1.7 g Ingredients

665 g boneless, skinless chicken breast
690 g Klondike Gold potatoes (yellow potatoes)
208 g/1 large Granny Smith green apple
150 g sliced mushrooms
113 g no sugar added apple sauce
2 tsp cinnamon powder Directions:

Prep chicken breast using our instant pot shredded chicken recipe. Once cooked, set aside to cool.
Dice potato and apples into small, evenly ....
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Healthy Holiday Recipe: Protein Pumpkin Bars

An awesome treat that doesn't eat up all your fats and helps you hit your protein--it's a win-win! Bring this treat to Thanksgiving and be the talk of the party! Serving size: 163 grams, serves 1 Calories: 153, Protein 19 g, Carbs 18 g, Fat 0.5g Ingredients

65 g drained Great Northern beans
21 g Iso 100 Vanilla Protein Powder
65 g of pumpkin puree
12 ml unsweetened vanilla almond milk
Stevia to taste
Vanilla flavoring to taste
Cinnamon to taste Directions

Combine all ingredients in a blender or food processor and blend until mixture is smooth.
Pour into a small rectangle glass Pyrex dish and freeze for 30 minutes.
Move to the fridge until ready to eat.
Top with honey and enjoy ....
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Recipe: Basil Pesto Turkey Meatballs

The meatballs are perfect for meal prep because all you have to do is throw them on a baking sheet and you're good to go! They are loaded with all of your favorite pesto flavors and perfect for game day or to fill your fridge for a busy week ahead! Prep time: 20 mins; Cooking time: 25 mins Serves 20; Calories: 83; Protein: 8.5 g; Carbs: 2.8 g; Fat 4.2 g Ingredients:

350 g lean ground turkey breast
350 g ground turkey thigh
27 g fresh basil leaves (~1c packed)
20 g fresh parsley leaves
28 g walnuts, toasted
28 g Parmesan cheese grated
35 g sun-dried tomatoes
47 g shallots, peeled and roughly chopped
16 g garlic (about 3 large garlic cloves)
28 g panko breadcrumbs
1 large egg
15 g ....
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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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Pete Renzi

I have been going to CNU fit since Feb 2017.. . I have lost 40lbs. .. 2 shirts size and 3 pant sizes.... Amazing results. . I am 53yo... Never stepped foot in gym. They made me feel welcome and part of a family.. Everyone is encouraging. . The coaches are just always upbeat and ready to help you achieve your goals. I also participate in metabolic coaching. Now I am eating health food and my energy levels are thru the roof!. .. Don't try it on your own. . You owe it to yourself to go to CNU FIT! ..

Tracey Grossman

She has lost 34 pounds, 19 INCHES, AND 12% BODY FAT. Her WEIGHT IS THE LOWEST IT HAS BEEN FOR 21 YEARS and is a level 3 out of 8 in our group strength training program.

Theadora White

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.

Read Theadora's Full Review Here

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