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  • Recipe: Baked Caprese Polenta

    Recipe: Baked Caprese Polenta

    Lots of garlic, sweet tomatoes, gooey mozzarella and fresh basil atop creamy polenta creates this easy, filling side dish. Serves: 7, serving size 125 g Calories: 129, Protein: 4.4 g, Carbs: 18.3 g, Fat: 3.4 g Ingredients

    1 package of precooked polenta (the macros for this recipe were calculated using a 680 g tube of prepared polenta)
    165 g grape or cherry tomatoes, halved
    4 cloves garlic, minced
    20 g red onion, diced
    60 g art-skim mozzarella cheese, cubed or shredded
    1 tbs olive oil
    1/2 tsp fresh ground pepper
    1/2 tsp- 1 tsp sea salt
    fresh basil leaves, to garnish Directions

    Preheat oven to 400 F
    In a small bowl combine the tomatoes, minced garlic, ....

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  • Milford Personal Trainer: Tips to transition to working from home

    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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  • Recipe: Mint Chocolate Bars

    Recipe: Mint Chocolate Bars

    If mint chocolate ice cream and Thin Mints had a baby, these mint chocolate bars would be the result. They're also deceptively macro-friendly thanks to fat-free evaporated milk, light cream cheese and a punch of vanilla whey protein powder. Note that these bars firm up over time, so if you're looking to pack them in lunches, make sure they chill in the fridge over night, otherwise you may end up with a gooey mess (but we won't judge you if you decide to lick the tupperware). Serves: 16, serving size 31g Calories: 180, Protein: 5 g, Carbs: 13 g, Fat: 5 g Ingredients:

    60 g evaporated fat-free milk
    30 g salted butter
    35 g chocolate chips
    125 g oats
    80 g chocolate wager cookies, ....

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  • Milford Personal Trainer on the Importance of Self Talk During Uncertain Times

    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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  • Recipe: High-Protein Banana Cheesecake Milkshake

    Recipe: High-Protein Banana Cheesecake Milkshake

    Get yourself to a blender, because you're going to love this macro-friendly, high protein banana cheesecake milkshake (made with ice cream!). The secret to this ultra-creamy shake is low fat cottage cheese, which keeps the shake thick, decadent, and high in protein, without the use of protein powders. Serves: 1 (serving size= 345 g), Calories: 183 Protein: 21 g, Carbs: 20 g, Fat: 5 g Ingredients

    125 g 1% cottage cheese
    130 g frozen banana, sliced into chunks
    30 g unsweetened vanilla cashew milk
    1/2 tsp vanilla extract
    10 g low-fat cream cheese
    50 g Breyers Delights Vanilla Bean Ice Cream (or your favorite macro-friendly vanilla ice cream of choice)
    Optional crumbled graham cracker ....

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  • Dover Personal Trainer gives a guide to self care (for Caregivers)

    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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  • Recipe: Italian Wedding Soup

    Recipe: Italian Wedding Soup

    Italian wedding soup is the ultimate comfort food. Made with juicy meatballs, hearty veggies and pasta, this soup comes together on the stovetop in under an hour. This soup also gets better over time, making it the perfect one-pot make-ahead meal. Serves: 6, Serving Size: 520 g Calories: 347, Protein: 27 g, Carbs: 40 g, Fat: 9 g Ingredients:

    8 oz extra lean (95/5) ground beef or buffalo
    8 oz lean (90/10) ground pork
    75 g white or yellow onion, grated (about 1/4 of a large onion)
    1 garlic clove, minced or pressed
    25 g parsley, roughly chopped
    22 g panko bread crumbs
    1 tsp Italian seasoning or pizza seasoning
    1 large egg
    35 g Parmesan cheese, grated
    1 tsp salt
    1/2 tsp pepper
    245 g ....

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  • Milford Personal Trainer: Sleep Hacks to Support Your Goals

    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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  • Recipe: Chipotle Roasted Delicata Squash with Parsley and Feta

    With its edible skin and easy-to-scoop seeds, delicata squash is one of the most versatile and convenient squashes in the grocery store. It tastes like a cross between a sweet potato and zucchini, ever so slightly sweet without the starchiness of a potato. We roast it with chipotle to add some smoke and spice, and top it all with parsley and feta for an easy weeknight side. It's sure to become a regular in your rotation. If you can't find delicata squash, substitute acorn or butternut. Just don't forget to adjust the macros! Serves: 4, Serving size: 110 g, Calories per serving: 101 Protein: 3g, Carbs: 17g, Fat: 4g Ingredients

    660 g delicata squash
    50 g chipotle in adobo
    5 g garlic ....

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  • Recipe: Chipotle Roasted Delicata Squash with Parsley and Feta

    With its edible skin and easy-to-scoop seeds, delicata squash is one of the most versatile and convenient squashes in the grocery store. It tastes like a cross between a sweet potato and zucchini, ever so slightly sweet without the starchiness of a potato. We roast it with chipotle to add some smoke and spice, and top it all with parsley and feta for an easy weeknight side. It's sure to become a regular in your rotation. If you can't find delicata squash, substitute acorn or butternut. Just don't forget to adjust the macros! Serves: 4, Serving size: 110 g, Calories per serving: 101 Protein: 3g, Carbs: 17g, Fat: 4g Ingredients

    660 g delicata squash
    50 g chipotle in adobo
    5 g garlic ....

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