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Recipe: Egg Bites

Breakfast is always said to be the most important meal of the day, but for a lot of our clients it's the hardest! They don't have time to cook every single day and make sure that they are getting a good amount of protein in. That's where these delicious egg bites come in! Substituting egg whites for whole eggs cuts down the saturated fat, which makes it easier for you to reach your goals. This recipe is easy and only takes about 15 minutes to bake! 1 muffin = 2 units of protein Ingredients: Egg whites (liquid, 1/2 cup per muffin tin) Spinach, chopped fine Onions, chopped fine Bell peppers, chopped fine Salt and Pepper Directions
Pre-heat oven to 400 degrees and spray a ....
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Dover Personal Trainer on Recovery & Stress Part One: Sleep

Recovery & Stress Part One: Sleep For a lot of our clients, February, March, and April can be a VERY busy time, and for most it means higher stress levels that can get in the way of becoming the best version of themselves. What most people don’t know is how important recovery is during stressful times, or if they do know, they definitely don’t know how to make it happen. We wanted to take a moment to address this whole stress situation. Over the next few weeks we’re going to give you 5 tips on recovery that you can start implementing TODAY to make a huge difference for your TOMORROW! The first one is Get Enough Sleep, followed by managing stress, ....
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Dover Nutrition Coach: Food is NOT your enemy!

When people make an appointment with us to discuss nutrition, we’re never sure what the appointment is going to entail. Most people know that eating chicken and vegetables is a better choice than eating a hamburger and fries. There is a huge difference between knowing and then choosing what you want more. Some people think that they know what to eat, ut learn that maybe they don’t after all. We’ve learned over the years of counseling people regarding food, there are more emotional connotations that you can imagine when it comes to food. It seems that as we were raised, food played a huge role. When grieving we turn to “comfort food.” When ....
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The New Year and your New Year's Resolutions

A new year is the perfect opportunity to grow and develop! This time of year the internet is flooded with the resolutions of people who want to grow and become the best versions of themselves, but let's face it: it's not as easy as it sounds! We all make resolutions for the new year but not everyone holds themselves accountable for following through with their goals. The reason why most people fail is because of a lack of support and accountability, but another reason is because their goals are not crystallized enough--they haven't made them SMART. We've all heard of SMART goals, or at least kind of know what they are, but here at CNU Fit we want to make sure that your goals are ....
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Dover Health Coach gives tip to prepare your immune system for winter

The seasons are changing and a lot comes with that; beautiful colors, warm drinks, fall festivities, and unfortunately lots of illness. As it gets colder people tend to get sicker, but it is preventable! In the colder months people tend to spend more time indoors with ventilation that can recycle germs and viruses. On top of that, spending too little time in the sun decreases your vitamin D. Vitamin D improves your immune system and your mood-which is partially why people tend to be happier and healthier in the summer months. So what can you do? Eat for your immune system! The more fruits and vegetables the better, aim for 7 servings a day. Citrus fruits contain vitamin ....
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Dover Personal Trainer gives tips on running your first 5k

The Fall is an amazing time of year: beautiful leaves and weather, yummy recipes, and lovely family time. It’s also a time where people love to try their hand at running 5k’s because it’s not too hot and it’s not too cold and it’s a great lead into the holiday season. Since we’ve had some clients recently who have taken the plunge and tried their first 5k, we thought it might be helpful to help all you out their run your own first 5k; whether it’s a race or simply around your neighborhood. The key to injury free running is to honor your body and its capabilities. There is a big difference in pushing yourself to improve and pushing ....
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Dover Personal Trainer gives tips on momentum as the year closes

Fall has officially arrived and so has cooler weather, fall sports, and busier days. To keep yourself feeling centered, calm, and confident with your health and weight goals, being prepared has never been more important. Having an abundance of foods prepared for a quick meal or snack can be the difference between having lots of energy and supporting your goals or “bonking” and making a bad decision you’ll surely regret. Balanced habits are important to establish as we move into the holiday trifecta: Halloween, Thanksgiving, and Christmas. When you identify habits you’re ready to right, be sure to create a new habit to replace it. Just saying ....
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Client Spotlight: From 20 to 12

6 months ago Courtney Holloway was almost a size 20 at 237.6 lbs. She didn’t like what she saw in the mirror, and hid under baggy clothes that wouldn’t show her body. As a nurse, she struggled keeping the pace at work, often running out of breath with tasks like walking up the stairs or running to a patient in distress. She has a five year old son who loves to run, and when she couldn’t keep up with him without troubled breathing she knew it was time to make a change. “The kids are active, and if I’m sitting out the entire time…” she trailed off, “it kind of makes you re-evaluate.” Now, Courtney is a size 12 and ....
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Dover Personal Trainer talks about S.U.C.C.E.S.S.

Success. It’s something we all look for in different aspects of our lives: a successful marriage, successful parenthood, being successful in our field; but what about your health? Most of the time when we talk about our health and wellness we don’t say “I want to be successfully healthy,” we say things like I want to lose weight, feel better about myself, have more energy . Do we even speak what success looks like? Sure, it means reaching our goals, but have we solidified exactly what that goal is? We know that the number one people fail is because of a lack of support and accountability, but the number two reason people fail is because they ....
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Dover Nutrition Expert gives 5 tips to control your social food triggers

Is it possible your surroundings are keeping you from losing weight or maintaining weight loss? We are surrounded by environmental cues that may sabotage weight control efforts. So what are those cues and how do you manage them?
Food related marketing and advertisements that entice eating. Tip: Pay attention to how you respond to food related commercials, billboards, grocery store enticements, print materials, etc. Limit your exposure as much as possible -- fast forward through food commercials. Shop with a list and avoid shopping isles that have tempting items. While you can’t avoid these messages completely, you can increase awareness of how you respond ....
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Pete Renzi

I have been going to CNU fit since Feb 2017.. . I have lost 40lbs. .. 2 shirts size and 3 pant sizes.... Amazing results. . I am 53yo... Never stepped foot in gym. They made me feel welcome and part of a family.. Everyone is encouraging. . The coaches are just always upbeat and ready to help you achieve your goals. I also participate in metabolic coaching. Now I am eating health food and my energy levels are thru the roof!. .. Don't try it on your own. . You owe it to yourself to go to CNU FIT! ..

Tracey Grossman

She has lost 34 pounds, 19 INCHES, AND 12% BODY FAT. Her WEIGHT IS THE LOWEST IT HAS BEEN FOR 21 YEARS and is a level 3 out of 8 in our group strength training program.

Theadora White

Teddi had been struggling with her weight for many years, she even had the lap-band surgery in an attempt to lose weight. She thought it was a quick fix, but she didn’t get the results she thought she would, and although Teddi changed her body with surgery, she failed to change her lifestyle.

Read Theadora's Full Review Here

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