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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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  • Recipe: Ground Lean Turkey with Cranberries & Herbs

    Recipe: Ground Lean Turkey with Cranberries & Herbs

    Ground turkey may be great for meal prep, but it's not exactly big on flavor. But with a little bit of tart cranberries and lots of thyme and sage, you can transform boring ol' ground turkey into a flavor-packed protein that will invoke holiday cheer any time of year. Serves: 5 Serving Size: 145 g Calories: 216, Protein: 27 g, Carbs: 5 g, Fat: 11 g In
    gredients

    180 g red onion, diced
    7 g olive oil
    1/2 tsp sea salt
    680 g (1.5 lbs) 93% lean ground turkey
    6-8 hearty sprigs of thyme
    a hearty sprig of fresh sage
    120 g (1/2) cup chicken stock
    55 g frozen cranberries *
    3-4 drops of liquid stevia
    1/2 tsp flour
    1 tbs water
    salt and pepper to taste Directions

    Heat the olive oil in a ....

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  • Milford Transformation Coach gives answers to your questions about goal weight

    Milford Transformation Coach gives answers to your questions about goal weight

    Around this time of year we get so many questions from our clients revolving around goal weight: what’s a good goal weight; what if my weight is hovering right above my goal but I can’t lose any more; is this goal realistic? For many people January marks the season of New Year’s resolutions and most of them revolve around weight...which is why we wanted to take a minute to answer the questions we most often get about setting a weight goal. Q: How should I go about picking a goal weight? A: Think about the reason why you want to make this goal. Is it so that you can get off medication, or get out of pain? Is it so that you can feel confident in your skin and ....

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  • Recipe: Sweet Potato Turkey Chili

    Recipe: Sweet Potato Turkey Chili

    When cozy winter nights call for a hearty macro-friendly meal, look no further than this easy sweet potato turkey chili. Because this recipe's base is so naturally lean, we are able to boost flavor and satiety with a little heavy cream. If you're dairy-adverse sub heavy cream with some full-fat coconut milk. Just don't forget to adjust the macros! Calories: 311; Protein: 36g; Carbs: 14g; Fat: 5g Serves 6, serving size 375g Ingredients:

    180 g carrots, peeled and diced into 1/4 inch chunks
    180 g celery, diced into 1/4 inch chunks
    330 g yellow onion, diced into 1/4 inch chunks
    10 g garlic (2 cloves), minced
    1 tbs salt
    1 tbs ground coriander
    1 tbs paprike
    2 tsp black pepper
    1 tsp ....

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  • Milford Personal Trainer gives 6 tips to reach your 2020 goals

    Milford Personal Trainer gives 6 tips to reach your 2020 goals

    We’re almost one week into 2020 (can you believe it?!) and that means that people have either already set their goals for 2020 or are in the process of setting their goals for 2020. When it comes to New Year’s Resolutions less the 5% of people actually end up reaching their goals, and less that 10% last more than a few months into their resolutions. That’s crazy! So how do you prevent yourself from becoming one of the 90% that don’t stick to the path? It all comes down to how you set your goals. Most people get it wrong which is why they find it impossible to stick to their resolutions. Because of this, we wanted to give you folks some tips on how to ....

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  • Recipe: Bacon and Butternut Squash "Spaghetti"

    Recipe: Bacon and Butternut Squash "Spaghetti"

    Want a big bowl of spaghetti without havinng to eat 80 grams of carbs or feel the effects of ton of gluten? Want a meal that is full of nutrients? Want a delciious flavor explosion of cheese and bacon and have it be GOOD for you? Here's your dish. Calories 60; Protein 21 g; Carbs 25g; Fat 14g Serves 1 Ingredients:

    2 slices of bacon, chopped
    80 g Roma tomato, chopped
    50 g fat-free feta cheese (you can use full fat if you want)
    50 g bone broth
    170 g butternut squash noodles (you can buy them from the grocery store!)
    20 g (handful) of spinach Directions:

    Heat a skillet to high and cook bacon bits. Then remove bacon from the pan and transfer to a paper towel to drain. Put the ....

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  • Don't Set 2020 Fitness Resolutions (Set Intentions Instead)

    Don't Set 2020 Fitness Resolutions (Set Intentions Instead)

    "What is your New Year's Resolution?" This is a question you are probably hearing a lot right now. With the end of one more year, we look forward to another 365 days full of hopeful possibilities and positive changes. At CNU Fit we fully stand behind defining and getting after tremendous goals, but this year we encourage you to set New Year's Intentions insteaf of New Year's Resolutions. Why? Let's take a look at the definitions quickly and break it down a little bit more. Resolution (noun) 1. A firm decision to do or not do something. 2. The action of solving a problem, dispute, or contentious matter. Intention (noun) 1. A thing intended to be achieved; an aim or plan. What do you ....

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  • How to get the most out of your nutritional coaching!

    How to get the most out of your nutritional coaching!

    Do you need coaching? Anyone who wants to change their bodies needs coaching. Whether it be that they want to lose fat and gain muscle, or just gain muscle, everyone needs coaching. Why? Sure, you can go onto google and look up your macros but google can’t help you with your challenges, google can’t give you permission to have some freedom with your plan. Plain and simple: Google isn’t a person that has worked with people who have had the same challenges as you, and therefore really can’t work with you to create SUSTAINABLE results. Shifting your mindset: Nutritional coaching is not just what you put into your body. Sure, that matters a whole ....

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  • Healthy Holiday Recipe: Warm Carrot and Pomegranate Salad

    Healthy Holiday Recipe: Warm Carrot and Pomegranate Salad

    It’s rare to find a vegetable dish so good that you get excited to swap rice and bread carbs for an extra serving of veggies. A little sweet, a little tangy, a little smoky—one taste of this warm carrot salad with pomegranate and goat cheese will send you back to the macro calculator to retool for a second plate. A perfect side-dish for Thanksgiving! Serves 2, Serving size: 130 g Calories: 310, Protein 11g, Carbs 47g, Fat 10g Ingredients:

    300 g small carrots (or cut large ones lengthwise into halves or quarters)
    1 1/2 tbs cajun spice mix
    50 g pomegranate seeds
    1 1/2 tbs red wine vinegar
    1/2 tsp soy sauce
    1 tsp extra virgin olive oil
    5 g (1 tsp) maple ....

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