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  • Recipe: Sundried Tomato & Feta Smashed Potatoes

    Recipe: Sundried Tomato & Feta Smashed Potatoes

    Made with just 6 ingredients, these potatoes are great as an easy summer side or topped with some egg whites for breakfast. Serves: 3, Serving Siz: 140 g Calories: 253, Protein: 6 g, Carbs: 37 g, Fat 9 g Ingredients 1lb Baby Potatoes, Cooked 60g Sundried Tomatoes In Oil, Drained 30g Feta Cheese 10g Basil Leaves 1 Clove Garlic 2-3 Tbs Whole Milk To Thin Salt & Pepper Olive Oil Spray Directions Preheat oven to 450 degrees. Bring a large pot of salted water to a boil and cook the potatoes until a knife slides through them easily, about 10-15 minutes depending on the size of your potato. Drain the potatoes and place them on a baking sheet. Use the ....

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  • Chiropractic Care & Facilitated Stretching: The Perfect Combination!

    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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  • High Protein Recipe: Spicy Harissa Crab Dip

    High Protein Recipe: Spicy Harissa Crab Dip

    Looking for a low fat, low carb, high-protein snack? Head to your fish counter and give our Spicy Harissa Crab Dip a go! We kicked up the usual cold crab dip by adding a generous spoonful of harissa, a Tunisian roasted red chili paste that’s packed with garlic, spices, and herbs. A game-changer of a condiment, harissa is typically found in cans or tubes in the international foods section of your grocery store. If you can’t find it, no worries. A dash of sriracha will work too! Serves: 3, Serving Size; 125 g Calories: 107, Protein: 17 g, Carbs: 3g Fat: 3 g Ingredients: 8 Oz Lump Crab Meat, Drained (Or Sub Imitation Crab) 60g Light Cream Cheese 30g 2% Greek Yogurt ....

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  • How to Create Accountability: The missing piece you need to achieve your goals

    How to Create Accountability: The missing piece you need to achieve your goals

    Wondering how to create accountability or why accountability is important to goal setting? You're not alone...it tends to be the piece most often forgotten during the goal-setting process. The kicker is that it could also be the biggest thing standing between you and the goal you've been chasing. You're here, reading this because you likely have a goal you want to achieve. You may have taken it a step further and created a timeline in which you'd like to have it done and some sort of plan to get there. But, we all run into times when we think, "I know WHAT to do, I just have to DO IT." Sound familiar? Here is an example... You know you'll have more success reaching a weight loss goal ....

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  • Recipe: One pan hummus crusted chicken & veggies

    Recipe: One pan hummus crusted chicken & veggies

    Who wants more dishes? Not us. That's why we created this one-pan hummus-crusted chicken and veggies. Simply arrange your veggies on a baking sheet, slather chicken breasts in herby hummus, and bake the whole thing until it's all crisp and roasty. Note that the cook time ont his recipe was timed for two large chicken rbeasts, each weighing approximately 230 g raw. If your chicken breasts are significantly smaller, they will cook faster, so you may want to half your tomatoes and cut your broccolini to account for the faster cooking time. Serves: 2, Serving size: 350 g Calories: 381, Protein: 46 g, Carbs: 30 g, Fat: 13 g Ingredients: 56 g (1/4 cup) plain hummus 2 tbs fresh rosemary, ....

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  • Bookending your day for success: Tips on creating morning and evening routines

    Bookending your day for success: Tips on creating morning and evening routines

    "The accomplishment of any goal is the progressive accumulation, or compound effect, of small steps tacken consistently over time." -Darren Hardy Maybe this sounds familiar: You get up 30 minutes before you have to leave for work, mind already racing with all the things you have to get done throughout the day. You barely scarf down a slice of toast with your first cup of coffee for the day before you're out the door. You have 3 important meetings for work coming up, but figure you can get in a work out sometime after lunch. Lunch...right, you forgot to pack that. Looks like you're going to have to find some place ot eat within a few minutes of work that will fit within your goals. ....

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