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  • Recipe: Brown Butter Citrus Sweet Potato Mash

    Recipe: Brown Butter Citrus Sweet Potato Mash

    These brown butter citrus sweet potatoes are a little sweet, a little savory, a tad tangy, and perfect for meal prep (or Thanksgiving!) Serving size: 180 g or sweet mash, makes 5 servings Protein: 4.3 g, Carbs: 54.6 g, Fat: 3.6 g, Calories: 263 Ingredients

    1340 g sweet potatoes
    21 g butter
    Juice from 1/2 a lemon
    1 tbsp orange juice
    A few fresh sage and thyme leaves, for garnish (optional) Directions

    Preheat oven to 350 degrees
    Wash the potatoes and poke holes using a fork. Place the sweet potatoes on a sheet pan and roast them in th oven until soft and cooked through, about 60 minutes
    When they are cool enough to handle, peel them and mash in a large bowl
    To make the brown ....

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  • Failure isn't final, quitting is.

    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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  • Recipe: Immunity Chicken Soup

    Recipe: Immunity Chicken Soup

    The best thing to eat as the weather gets colder is soup! And what better soup than good old fashion chicken soup with a twist! Serves 8 (1 serving is 1 1/2 cups), calories: 253, fat: 6.5 g, protein: 28 g, carb: 22 g, fiber: 6 g, sugars: 5 g, sodium: 581 mg Ingredients:

    2 tbs olive oil
    1 1/2 cups chopped onion
    3 celery stalks, thinly sliced
    2 large carrots, thinly sliced
    1 lb pre-sliced vitamin-D enhanced mushrooms (such as Monterey Mushrooms)
    10 medium garlic cloves, minced
    8 cups unsalted chicken stock
    4 thyme sprigs
    2 bay leaves
    1 (15-oz) can unsalted chickpeas, drained
    2 lbs skinless, bone-in chicken breasts
    1 1/2 tsp kosher salt
    1/2 tsp crushed red pepper
    12 oz curly kale, stems ....

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  • Dover Personal Trainer gives 7 tips on how to beat the holidays

    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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  • Recipe: Apple Pie Protein Smoothie

    Recipe: Apple Pie Protein Smoothie

    It's Apple Season! And what's better than apple pie during apple season? This smoothie! Apple pie may be delicious, but it's definitely not healthy for you. This smoothie gives you the delicious taste of apple pie, without all the guilt! Try this for breakfast or an on the go meal! Serving Size: 1 shake Ingredients

    14 grams protein powder*
    1/3 cup yogurt
    1/2 apple, peeled, diced
    1 tbs apple butter
    1/2 tsp apple pie spice
    start with 4 oz of almond milk
    3 tbs walnut pieces
    *optional sweetener packet To make apple pie spice:
    2 tsp cinnamon
    1 tsp nutmeg
    1/2 tsp allspice
    1/4 tsp ginger Directions

    Blend and enjoy *The macronutrient gram value of protein powder, not weight. ....

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  • Dover Personal Trainer talks about the fitness journey: it should be hard

    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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  • Recipe: Autumn Pork Loin with Veggies

    Recipe: Autumn Pork Loin with Veggies

    Pork is one of the most delicious (and underused) proteins when it comes to eating healthy. There's a huge conception that you shouldn't eat pork if you're trying to eat healthy. The reality is that what really matters is the cut of the pork; try to go with the leaner cuts and you will be fine! This recipe is a great one to try if you haven't had pork in a while: delicious fall flavors with the squash and sage, and home-good taste with the delicious wine-gravy. 1 serving: 3 oz pork, 2 cups veggies, 3 tbs gravy

    2 Fennel Bulbs (about 1 1/2 lb)
    2 small yellow onions
    1 tbs EVOO, divided
    4 cups (1 inch) cubed peeled butternut or acorn squash (about 3 lbs)
    16 baby carrots ....

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  • Cheating on your diet: Good or Bad? CNU Fit Health Coach breaks it down

    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

    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

    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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