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CD Fit: High Performance Training Fitness and Nutrition Coaching
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09/27/2026

Garlic Brown Sugar Glaze Salmon and Shrimp Recipe by Cole Roberson “ThatSavageKitchen”

Salmon for 11-12 min Medium-well (130–135°F )
Shrimp for 2-3 Minutes per side (145°F)

For Cooking -
Drizzle Olive Oil
3 Tbsp Salted Butter
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Salmon & Shrimp Seasoning -
5 (2.5 Lbs) Salmon Fillets
18 (1.2 Lbs) Colossal Shrimp, peeled & deveined

Seafood Marinade -
1 1/2 Tbsp Onion Powder
1 1/2 Tbsp Garlic Powder
1 1/2 Tsp Cayenne Pepper (Adjust to spice preference
1 Tsp Paprika
1 1/2 Tsp Red Chili Flakes
2 Tsp Coarse Salt
1 1/4 tsp Coarse Black Pepper
3 Tbsp + 1 Tsp Brown Sugar
Squeeze Half Lemon
6 Cloves Garlic Cloves
1 Tbsp + 2 Tsp Olive Oil
1 Tbsp + 2 Tsp Lite Soy Sauce
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Garnish -
Fresh Chopped Parsley
Red Chili Flakes
Lemon Juice
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https://www.thatsavagekitchen.recipes/recipes/garlic-brown-sugar-glazed-salmon-and-shrimp
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09/26/2026

Repost by Private Chef Braggs 👨🏾‍🍳🧘🏾‍♂️

Easy 45 minute weeknight dinner featuring chicken, sweet potato, and fresh arugula.

09/26/2026

Lindsey made 360 lbs on the sled press look easy at the start of Thursday’s workout, so to make it more effective and challenging, I combined 3 sets of kettle swings with the 6 sets of sled pushing. This was the start of a beautiful workout that got better and better as we progressed through it. 🫵🏽🫵🏽 She is getting sooooo strong! 💪🏾💪🏾

Time to move into the 400’s for her next week. 😳

Clarence Duhart
Fitness and Nutrition Specialist
CDFITDC.com

09/25/2026

Healthy heart training 💪🏾💪🏾 CDFITDC.com

09/25/2026

Phyllis pushing twice her body weight this morning and getting stronger and stronger each and every week 💪🏾💪🏾💪🏾 CDFITDC.com

Excellent work this morning 🫵🏽🫵🏽 CDFITDC.com
09/25/2026

Excellent work this morning 🫵🏽🫵🏽 CDFITDC.com

CDFITDC.com
09/25/2026

CDFITDC.com

09/25/2026

Repost by Jeremy London, MD

One of the biggest mistakes I see as a heart surgeon is that people avoid pushing themselves once a week and raising their heart rate.

Most people stop pushing themselves after high school or college sports. But once a week, you need a workout that leaves you breathless. That’s Zone 5, roughly 90% or more of your max heart rate.

Here’s why it matters. Cardiorespiratory fitness is one of the strongest predictors of how long you’ll live.

In a study by Dr. Ben Levine, sedentary middle-aged adults trained for two years, and the program included high-intensity interval work. Their hearts became less stiff and more compliant, and their VO2 max rose. Their hearts started to behave like younger hearts.

My go-to is the SkiErg. I go as hard as I can for about 5 minutes, and I’m completely wiped.

You don’t need a SkiErg. Run, swim, bike, or jump rope. Pick something you enjoy and push yourself hard once a week.

It’s one of the best things you can do for your heart.

Please note: This advice is for generally healthy individuals. Check with your physician before starting high-intensity exercise especially if you have a medical condition, symptoms, or have been advised to limit strenuous activity.

FREE ONE MONTH TRIAL OF UNLIMITED FITNESS BOOTCAMP CLASSES www.CDFITDC.com
09/24/2026

FREE ONE MONTH TRIAL OF UNLIMITED FITNESS BOOTCAMP CLASSES

www.CDFITDC.com

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