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  • Recipe: Chocolate Protein Mug Cake

    Recipe: Chocolate Protein Mug Cake

    Looking for something sweet but still want to keep your macros in check? This single-serve chocolate protein mug cake has 29g of protein and 6g of fiber. Calories: 318, Serves: 1 Protein: 29 g, Carbs: 28 g, Fat: 10 g Ingredients: 14 g oat flour 25 g vanilla or chocolate whey protein 1/2 tsp baking powder 9 g cacao powder 1 small egg 3 oz oat milk 1 tsp vanilla extract 1 pinch sea salt 6 g chocolate chips Instructions Mix everything except the chocolate chips into a shaker bottle or in a mixing bowl with a whisk. Pour into a mug or small ramekin. Make sure it is at least 12oz in size so the cake does not spill over the top while cooking. Microwave for 60-75 ....

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  • Sleep, Fat Loss, and the Importance of Creating a Bedtime Routine

    Sleep, Fat Loss, and the Importance of Creating a Bedtime Routine

    Whether you aim to improve performance in the gym, recover faster, lose weight, or increase mental health, sleep could be the missing piece in helping you improve your health. Most of us stick to a bedtime routine religiously throughout our childhood. But, as we move into adulthood, that same routine either adjusts or is completely thrown out the window as we enter the demanding world of school, full-time work, raising families (or pets, or plants, you do you!), and other responsibilities. Sleep is vital in weight management, mood, energy, decision-making, and happiness. Yet more often than not, it's one of the first things we sacrifice to get through our to-do list. Today, we're ....

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  • The Value of Interning at a Personal Training Studio

    The Value of Interning at a Personal Training Studio

    Interning in a personal training studio can be a valuable experience for those looking to break into the fitness industry. Not only does it provide hands-on experience with clients and equipment, but it also offers the opportunity to learn from experienced personal trainers. One of the biggest benefits of interning in a personal training studio is the chance to gain practical experience. As an intern, you will likely be given the opportunity to assist personal trainers with their clients, which can include everything from setting up equipment to leading warm-ups and cool-downs. This hands-on experience will help you develop the skills you need to become a successful ....

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  • The Importance of Implementing Corporate Wellness in the Workplace

    The Importance of Implementing Corporate Wellness in the Workplace

    The modern work environment can be a stressful and demanding place, with employees often experiencing high levels of stress, fatigue, and burnout. This can negatively impact their productivity, engagement, and overall health and well-being. In response, many companies have implemented corporate wellness programs to promote the health and well-being of their employees. In this blog post, we will discuss the importance and benefits of having a corporate wellness program for employees. The Importance of Corporate Wellness Programs Corporate wellness programs are designed to promote employee health and well-being through various initiatives, such as personal training, nutrition ....

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  • Peanut Butter Protein Cookies

    Peanut Butter Protein Cookies

    A good goal-friendly recipe isn’t defined by having 0 sugar, or 0 fat. It’s more about finding classic recipes with a reasonable balance of calories that you can work into your life seamlessly. Make these cookies, pack 1-2 into your bag or for your dessert and enjoy a cookie a day without eating all your macros away! There are a few good reasons to have these cookies up your recipe sleeve: ~When you’re in the mood for some baking but you know that whatever you make will be a disaster for your macros, these will fit and store in an airtight container. ~They’re gluten-free! ~It’s only 10 minutes of preparation, 1 bowl, 1 tray, 1 spoon and your scale. ~They ....

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  • Set Goals You Can Actually Hit in 2023!

    Set Goals You Can Actually Hit in 2023!

    It’s that time of year again: New Year’s Resolutions time. After the challenges the last few years have brought, the new year for many comes with sighs of relief and hope: hope that this year will be different, hope that this year will FINALLY be the year that things begin to change. While the prospect of the New Year is full of hope, the statistics of resulotions are not as much: only 8% of Americans that create New Year’s resolutions keep them all year, and 80% of those that make resolutions fail by February. So how do you beat the odds? Change the way you set your goals. One of the biggest reasons resolutions fail is because they are not specific ....

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  • Entire CNU Fit Training Staff Continues Education with New Certifications

    Entire CNU Fit Training Staff Continues Education with New Certifications

    One of CNU Fit's Core Values is Seek Mentorship With a Drive for Personal Growth, and what that means is we are constantly striving to be better so that we can serve our clients more effectively. The last few months our team has upskilled with new certifications to help our clients move better, fit their clothes better, and get their lives back. In October, the entire training staff went to Philadelphia for a weekend to attend Brookbush Institute's corrective exercise certification. Corrective exercise helps improve mobility so that you can exercise safely and effectively, and in many cases even correct movement patterns that cause pain! This has been an amazing addition to our teams' ....

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  • Thanksgiving Recipe: Pumpkin Pie Bites

    Thanksgiving Recipe: Pumpkin Pie Bites

    These might be the most adorable pumpkin pies we’ve ever seen, and at only 16-20 calories and 3 grams of carbs (!) per bite, you can eat an entire plate full of them without burning through your macros. In order to keep the calories low, we swap traditional pie crust for wonton wrappers. Additionally, we use a combination of maple syrup and monk fruit sweetener to lower overall carbs. If you’re not into monk fruit, simply swap it out with an equal weight of white sugar or coconut sugar (just don’t forget that that will add calories!) Calories: 16-20, Protein: 1 g, Carbs: 3 g, Fat 0 g Ingredients: 48 Wonton Wrappers 1 15.5 Oz Can Of Pumpkin Puree (Not ....

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  • Surviving Thanksgiving: Common Holiday Challenges and How to Solve Them

    Surviving Thanksgiving: Common Holiday Challenges and How to Solve Them

    Are you worried that this holiday season will leave you 10 lbs heavier? You're not alone! In fact, it's this time of the year where most people gain the weight they'll be looking to lose come January first. It doesn't have to be that way! At CNU Fit we believe that you shouldn't have to choose between your favorite foods and being fit. There's tools and strategies that you can use to enjoy Thanksgiving AND feel confident that you're still moving towards your goals. Let's talk about some common misconceptions when it comes to the holidays, and some solutions you can use to overcome them confidently. 1. Visiting Family means eating all your childhood favorites and it's hard to ....

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Personal Training near Dover

Tonda Parks

Tonda Parks

Personal Training near Dover

Lauren Hubbard

Lauren Hubbard

Personal Training near Dover

Ramesh Vemulapali

Ramesh Vemulapali

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