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  • Recipe: 5 minute Egg Sandwhich

    Recipe: 5 minute Egg Sandwhich

    Think you can’t have a hot, cheesy breakfast sandwich ready from start to finish in less than five minutes? Think again. Our five-minute (seriously) egg sandwich is about to change your breakfast game forever. Calories: 263, Serves 1 Protein: 15 g, Carbs: 27 g, Fat: 10 g

    1 English muffin
    1 large egg
    7 g skim milk (or milk of your choice)
    1 slice of your favorite cheese (the macros for this recipe were calculated using Sargento Reduced Fat Pepper Jack)
    A few spinach leaves
    Salt and pepper Directions

    Toast English muffin
    Spray a cereal bowl with nonstick cooking spray
    Crack 1 egg into bowl with the skim milk and a pinch of salt and pepper. Whisk the ....

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  • Milford Personal Trainer: Eating to lose weight

    Milford Personal Trainer: Eating to lose weight

    There are a lot of ideas out there on how to lose weight, and it can become extremely convoluted trying to figure out what’s right for you. There is a basic principle you do have to follow in order to lose weight- you have to use (or burn) more calories than you consume. But does this mean consuming extremely few calories in order to lose weight? Not necessarily. Our approach to weight loss and nutrition is to feed your metabolism in order to change your body composition- lose fat, tone, and feel great in your clothes. Yes, you need a caloric deficit for weight loss. No, you do not need to spend the next few months hungry and without energy. While you may need to give up a ....

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  • Recipe: Instant Pot Cranberry Pulled Pork

    Recipe: Instant Pot Cranberry Pulled Pork

    Whether you're looking to bring a new dish to the holiday table or perk up your next tailgate, this tangy, lightened-up cranberry pulled pork is a crowd-pleaser. To make this recipe as easy as possible while also sticking to lean cuts of pork, we use straight-from-the-package boneless pork loin cut into 1 1/2 inch thick chops. Alternatively, you can buy a whole pork loin and cut it into chunks yourself. Note that barbecue sauces are subjective. Some people like 'em sweet, and some like 'em tangy. If you find the sauce is too sour, add additional monk fruit sweetener. If monk fruit isn't your thing, you can add a few drops of liquid stevia, a few tablespoons of maple syrup, or even brown ....

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  • Milford Personal Trainer: Should I Still Track My "Unhealthy" Meals?

    Milford Personal Trainer: Should I Still Track My "Unhealthy" Meals?

    Does this sound familiar? You’ve been tracking everything you're eating for the past few days, you're weighing and measuring your meals and recording it all in your tracking app or your food log... and then you get invited out to dinner with friends. You decide to scratch your pre-planned dinner plans and go out with them. You have some pizza, wings, and a little bit of wine or beer…and you start thinking to yourself: Why change my food log? Since I clearly blew my meal plan for the day...why bother? Don’t feel guilty about it! So many people experience days very similar to this. Whether these occasions are birthdays, weddings, social events, board ....

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  • Recipe: Parmesan and Power Greens Egg Cups

    Recipe: Parmesan and Power Greens Egg Cups

    Whether you're following keto or you just like to keep your carbs low in the morning, these Parmesan and power green eggs cups are a convenient way to start your day with protein and leafy veggies. These egg cups can also be made ahead and stored in the refrigerator for up to five days or in the freezer for up to three months. To reheat, simply wrap the muffins in a wet paper towel and zap them in the microwave for 1-2 minutes, or heat them in a pan with a tablespoon or two of water. Calories: 185, Serves: 12, Serving size: 63 g Protein: 9 g, Carbs: 4 g, Fat: 7 g Ingredients

    10 large eggs
    250 g diced onion
    90 g washed and chopped kale
    90 g baby spinach
    1/2 tsp salt
    1/2 tsp black ....

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  • Milford Transformation Coach: Tips to Recommit to Your Goals

    Milford Transformation Coach: Tips to Recommit to Your Goals

    You set a goal at the beginning of 2020, and spent the last few weeks motivated and diligently working towards that goal. This might be a weight loss goal, a resolution to work out 5 times per week, or anything in between. Perhaps you’ve seen some progress. But as the end of the month approaches you find yourself falling into old habits- you stop tracking your macros because it’s gotten monotonous, you aren’t feeling the same excitement to get to the gym and begin skipping workouts. The New Year excitement has worn off- what now? This is very common- in fact, as we’ve mentioned before , fewer than 10% of people last more than a few months into their ....

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  • Recipe: Thai Lemongrass Shrimp

    Recipe: Thai Lemongrass Shrimp

    Between its affordability, quick cooking time and minuscule fat content, shrimp is one of the most macro-friendly proteins out there. This Thai-inspired lemongrass shrimp is packed with flavor and easily customizable to suit your spicy tastes. And don't be scared of the lemongrass! The citrusy stalk is found at any Asian grocery store, most Whole Food markets, even Produce Junction! Look for the thickest stalks you can find (they yieild more flavor than their skinny counterparts). Fresh is best, but if you can't find it, look for lemongrass paste instead. Pair with your favorite grain or even rice noodles and this shrimp dish is sure to be the ultimate home-cooked crowd pleaser that ....

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  • Milford Nutritional Coach talks about The Process of Success: The Journey

    Milford Nutritional Coach talks about The Process of Success: The Journey

    What would it look like to achieve your biggest health and fitness dreams? It would be an exciting journey, jam-packed with motivation, willpower, and support from everybody around you--right? Unfortunately, not always. In today's blog and accompanying infographic, we're pulling back the curtains on what a more realistic health and fitness journey look like. There will definitely be:
    Days where you want to give up
    Days where it feels like you're working hard and seeing zero progress
    Defeating comments and judgement from people around you
    Mistakes where you fall off track and struggle to get back into the groove
    Times when your routine is completely disrupted (think: travel, holidays, ....

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  • Recipe: Mustard and Sage Roasted Salmon

    Recipe: Mustard and Sage Roasted Salmon

    This easy, no-fuss mustard and sage roasted salmon comes together in less than 15 minutes. The key to keeping the fish from drying our is to roast it at a high temperature and take it out of the oven early, giving it time to rest and come to its final temperature. *Note that wild salmon has lower fat than farmed salmon, and therefore is more likely to dry out. This recipe calls for sustainably sourced, farmed Atlantic salmon, which is what's most commonly found in grocery stores. If you've got some wild salmon on hand, simply cut the cook time by a minute or two (and adjust your macros!). Serves 1- serving size is 200g Calories: 328, Protein: 28 g, Carbs: 2 g, Fat 20 g Ingredients:

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  • Milford Transformation coach gives 5 tips for Appetite Awareness

    Milford Transformation coach gives 5 tips for Appetite Awareness

    Do you only eat when you're physically hungry? And do you always stop eating when you're satisfied? If you really think about it, you probably find yourself eating for many reasons (not all of which are a biological need for more calories). You might find yourself eating because:
    you're bored
    you normally eat at this time
    you're at a party
    you're really upset
    you're really happy
    there's still food on your plate
    there's food sitting out
    someone offered you food And the list could go on. The truth is that hunger isn't the only force that drives us to eat. For many of us, this lack of awareness around WHY we're eating can throw a real wrench in our progress and long-term success in ....

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