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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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  • Protein Packed Recipe: Chocolate Chip Cookie Dough Balls

    Protein Packed Recipe: Chocolate Chip Cookie Dough Balls

    Homemade protein balls are the perfect solution for when you want something sweet, still have some protein, carbs, and fats to account for and don't want to commit to an entire protein bar. Plus, you get to use your favorite protein powder, which means you're guaranteed to like the flavor! Our chocolate chip cookie dough protein balls come together in just 10 minutes and can be adapted to your tastes and dietary needs. Don't do nuts? Use tahini or sunflower butter. No almond milk on hand? Use cow milk or soy milk. Cutting refined sugar? Swap out chocolate chips for cocoa nibs or no-sugar-added chocolate. Just don't forget to adjust your macros! Serves: 15, Serving size: 30 g Calories: ....

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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!

    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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  • Weight loss recipe: Nutty Loaded Sweet Potatoes

    Weight loss recipe: Nutty Loaded Sweet Potatoes

    When the carbs are a-calling and you want to fuel your body with nutrition, look no further than these nutty loaded sweet potatoes. Made with a few simple ingredients you likely already have on hand, these vitamin A and fiber bombs are perfect for breakfast, snacks, and late night snacking. Pair with a low-carb protein shake for a balanced meal :) Serves: 4, Serving size: 60 g Calories: 148.5, Protein: 3 g, Carbs: 25.5 g, Fat 4 g Ingredients

    2 small yams or sweet potatoes, 350 g total
    70 g banana (1 small banana), sliced
    32 g drippy nut butter (the macros for this recipe were calculated using Trader Joe's natural-style peanut butter)
    1/4 tsp vanilla extract
    4 g chia seeds
    Pinch of ....

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  • Losing weight 101: How to eat an Elephant

    Losing weight 101: How to eat an Elephant

    For all our animal lovers out there...no we’re not talking about eating an actual elephant! But, if we were...how would you do it? The answer is a lot simpler than we think, and you’re probably going to laugh when you read it: You eat an elephant 1 bite at a time. Duh, right?!?! So why don’t we use this same logic when it comes to reaching our weight loss goals? For anyone looking to lose 30+ lbs, like most of our clients, weight loss is going to be a journey...it’s not something you can conquer in 1 day, or one month...just like you can’t eat an elephant in one bite! But what ends up happening is you try to ....

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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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  • Weightloss Recipe: One-Pan Baked Chicken and Rice with Soy and Scallions

    Weightloss Recipe: One-Pan Baked Chicken and Rice with Soy and Scallions

    When it comes to meal prepping for the week, one thing is for sure: you want to keep it super simple. This recipe does just that! We like to call it a one-pan-wonder. With lots of soy sauce, scallions and lime, this dish is a savory umami bomb perfect for meal prp. We tested and calculated the macros for this recipe using chicken legs because that's what was available at the grocery store, but chicken thighs (bone-in or out, doesn't matter) will also work. Chicken breasts are prone to drying out, and unless you add them to the dish during the second half of cooking (after you remove the foil from the rice) they are likely to come out dry and tough. Additionally, don't skip the marinating ....

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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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  • Weightloss recipe: Spicy Citrus Avocado Quinoa

    Weightloss recipe: Spicy Citrus Avocado Quinoa

    There are easy recipes, and then there are mindless recipes--the sort that take zero brainpower and still turn out delicious. This spicy citrus avocado quinoa fits squarely in the latter category, making it perfect for those nights when thinking is just too much effort. For a complete and quick meal in one bowl, pair the quinoa with your favorite protein. Serves: 6, Serving size= 191 g Calories: 220, Protein: 5.5 g, Carbs: 30.6 g, Fat: 8.4 g Ingredients

    180 g quinoa (400 g cooked), prepared according to package directions
    200 g mandarin oranges packed in water, drained, like Del Monte no sugar added mandarines
    140 g cherry tomatoes, quartered
    275 g avocado (2 medium), diced
    15 g ....

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