Snap Fitness Health & Fitness Blog

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Black Forest Cake Protein Shake

By: Snap Fitness

Black Forest cake is a rich chocolate cake that is covered with whipped cream, cherries, and kirschwasser. Instead of eating this sugary dessert, we have a protein shake that is sure to be just as good! This shake is loaded with antioxidant-rich cherries and chocolate protein powder, so you can satisfy your sweet tooth without feeling guilty.

 

Ingredients:

1  cup frozen dark sweet cherries

2 scoops chocolate protein powder

1 tablespoon cocoa powder

1 banana

1 cup unsweetened almond milk, soy milk or skim milk 

3-5 ice cubes

 

Directions: 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately!

Sheet Pan Dinner Recipe

By: Snap Fitness

Weeknight dinners need to be simple and something the entire family will enjoy. And in my opinion, they need to be healthy too! This chicken dinner fits the bill of healthy and simple - it takes a few minutes of prep and is cooked all together (fewer dishes to wash!) and happens to be gluten-free, grain-free and high in protein. I like serving our favorite BBQ sauces alongside the chicken for dipping.

 

Ingredients:

2 lb chicken drumsticks

1 lb fingerling potatoes

1 lb brussels sprouts, trimmed

2 Tbsp olive oil

zest from one lemon

salt, pepper and red pepper flakes

 

Instructions:

Heat oven to 415 degrees.

Wash potatoes and brussels sprouts. Pat dry.

Spread out chicken, potatoes and brussels sprouts on large baking sheet.

Combine remaining ingredients and drizzle over chicken and vegetables.

Bake for about 45 minutes, flipping chicken and stirring vegetables about half way through.

Serve with your favorite BBQ sauce!

 

 

Nutrition: (4 servings)

475 calories, 15 grams of fat, 31 grams carbohydrates, 6 grams fiber, 3 grams sugar, 53 grams protein

 

I Seek Obliques

By: Snap Fitness

A strong core is essential in order to utilize other parts of your body to make the most out of your workouts. It’s important to exercise your entire core, not just your abs. We tend to forget about our obliques, even though they are key to having a strong core. This exercise is designed to work your entire core with an emphasis on the obliques.

 

30 Russian twists

20 Side plank dips

10 Double leg lifts on back

Repeat 2X

 

20 Dumbbell side bends

30 Oblique crunches

20 Hip twists in plank

Repeat 2X

 

10 V-ups

20 Double leg lifts lying on side

40 Bicycle crunches

Repeat 2X

 

What are your favorite oblique exercises? Comment on our Facebook page!

Where to Start with Nutrition

By: Snap Fitness

I get this question a lot working with people that are new to exercise and eating right as well as people that are lifelong exercisers — "Where do I start?” 

 

This question is critical to get the client started but also very important on framing what their expectations are for what they can do or what they can achieve. Of course I want to tell them to ditch all their old bad habits and routines and start fresh with this “New Year, New You” type of thought process but that doesn’t typically work with most of us that have more than one or two bad habits to break or reverse.

 

This is what I tell them. It’s not so important where you start but just THAT you start. I have them pick something: a meal, a goal, a habit, and start there! Typically it is a diet or eating-related habit, so let’s take that example. I have them typically start with breakfast. Starting off the day right helps most people stay on track better throughout the day and sets the tone for the day. Start with a breakfast that has some carbs, some fat, and a good amount of protein to keep you full longer and avoid the mid-morning crash. An easy example would be your favorite protein shake, an egg or two, and a complex carb like whole wheat toast. This will start fueling your body for the day ahead.  

 

Once breakfast is conquered, I move on to the night time and help them develop a strategy for what to do at dinner or post-dinner snack. I find that if you can bookend the day with good choices then the rest of the day has a much greater chance of falling into place for most people. This biggest thing I try to get across to my clients that are looking to lose weight or get healthy is that THEY need to make it happen. Nothing is going to fall from the sky and magically get them results. THEY need to start. Where or what isn’t the most important thing — STARTING is!

 

Snap Fitness Academy Awards

By: Snap Fitness

The Oscars isn’t the only award show tonight! We are introducing the 1st Snap Fitness Academy Award nominations—honoring all things gym-focused. Comment on our Facebook post with your votes!

 

Best Machine

Smith machine

Cable machine

Leg press

Rowing machine

Chest press

 

Best Equipment

Barbell

Dumbbells

Kettlebells

Elastic band

Jump rope

 

Best Cardio Machine

Treadmill

Stationary bike

Recumbent bike

Elliptical

Stair master

 

Best Pump-Up Song

Uptown Funk by Bruno Mars

Dark Horse by Katy Perry

Sweet Nothing by Calvin Harris

Rather Be by Clean Bandit featuring Jess Glynne

The Monster by Eminem featuring Rihanna

 

Best Headphones

Noise-cancelling headphones

Classic ear buds

Bluetooth ear buds

Over-the-ear style

 

Best Fitness Apparel Brand

Nike

Under Armour

Adidas

Reebok

Lululemon

 

Best Fitness Apparel Style

Bro tank

Classic t-shirt

Basketball shorts

Yoga pants

Compression shorts

 

 

Spaghetti Squash with Veg'd Marinara Sauce

By: Snap Fitness

Spaghetti squash is a detoxifier and a great substitute for pasta. Served with a delicious marinara sauce jam-packed with veggies­, this dish makes for a delicious, healthy, and comforting meal.

 

Bonus! This recipe can be prepared in advance by refrigerating the cooked squash separately from the marinara sauce and heating them up together when you are ready to eat.

 

Double Bonus! Although this recipe is plenty hearty without meat, feel free add any cooked protein to the finished sauce. I suggest trying lean ground beef, ground turkey, ground bison, turkey sausage, or flaked tuna­. Remember to season your ground meats with salt and pepper while cooking.

 

Ingredients

 

Squash

1 medium spaghetti squash, halved  

2 tablespoons olive oil

Salt

Pepper

 

Marinara Sauce

1 (28 oz) can diced tomatoes, pulsed for 10 seconds in the food processor or blender

6 cloves garlic, minced or use a garlic press (I highly recommend this gadget!)

1 tablespoon tomato paste

1 teaspoon olive oil

1 tablespoon fresh basil, minced

Red pepper flakes (optional)

 

Veggie Sauté 

1 cup sliced mushrooms 

¾ cup spinach, copped finely

½ cup carrot, finely grated

½ cup onion, finely grated

1 teaspoon olive oil

1 teaspoon garlic powder

  

Instructions

1. Preheat oven to 425°F.

2. Drizzle each squash half with 1 tablespoon olive oil and season with salt and pepper.

3. Place flesh side down on a parchment lined baking sheet and roast for 45 minutes to one hour.

4. When you can easily pierce the squash with a knife, remove the baking sheet from the oven and place it on a cooling rack.

5. While the squash is baking, cook the garlic, tomato paste, 1 teaspoon oil and pepper flakes in a medium saucepan or high-rimmed frying pan over medium heat until the mixture begins to brown (approximately 2 minutes). 

6. Stir in tomatoes and cook uncovered over medium-low heat until the sauce thickens (approximately 20 minutes).

7. Turn off the heat, stir in the basil and season with salt and pepper to taste Cover and set aside.

8. In the same medium pan, heat 1 teaspoon olive oil over medium heat.

9. Sauté your selection of veggies until softened (approximately four minutes), add 1 teaspoon of garlic powder, and continue to sautéing until slightly browned (approximately 3 more minutes).­ Add your cooked veggies to the sauce.

10. When the squash is cool enough to handle, use a fork to scrap the flesh into noodle like strands.

11. Plate two cups of squash noodles, spoon over at least one cup of sauce, and then top off the mountain of marinara with toppings.

 

Additional Toppings

Chopped basil

Toasted pine nuts, rough chopped (TIP: Bag your own pine nuts in the grocery store’s bulk foods department, or use any toasted nuts you have on hand.)

Parmesan

  

Servings: 2 – 4

Prep Time: 20 Minutes

Cooking Time: 45 Minutes to 1 hour

 

 

 

The Dirty Dozen Workout

By: Snap Fitness

Often times I see people trying to incorporate eight exercises or more in a circuit for a workout. While circuit training has many benefits and I do use this style of training with many of clients, this time of year can prove to be very difficult to maintain the pace needed to have an effective workout. Finding space and time to complete this workout will not be a problem.  

 

This workout will greatly improve muscular endurance and cardiovascular function, strengthen muscles, and burn a tremendous amount of calories. Include this workout in your routine a couple times a week to reset your metabolism and burn fat.

 

Instructions

For this workout, super set each pair of exercises (back and forth between the two), completing repetitions in descending order starting at 12 and ending at 1 for each exercise. For example, complete 12 repetitions for exercise 1, then complete 12 repetitions for exercise 2. Go right back to exercise 1 and do 11 repetitions and then 11 for exercise 2, all the way down to one repetition of each.

 

Group A

Exercise 1: Pushups

Exercise 2: Kneeling Overhead Shoulder Press. In a kneeling position, press dumbbells overhead. They should be lighter than your regular overhead press.

 

Group B

Exercise 1: Pull-ups. If you can’t do body weight pullups, use an assisted pullup machine. Try to keep the weight the same throughout.

Exercise 2: Plank to Row. In a plank position with hands on the dumbbells, pull one dumbbell up to the side of the body while maintaining body position square to the ground. Alternate side to side.

 

Group C

Exercise 1: Jump Squats

Exercise 2: Mountain Climbers

 

Chocolate Mint Protein Shake

By: Snap Fitness

There's no denying chocolate and mint are one of the best duos. Many of the delicious treats that have this combo are also unhealthy, but not this one! Now you can enjoy chocolate and mint without feeling guilty. Savor this protein shake after a workout or as a special treat today!

 

Ingredients:

 

½ scoop chocolate why protein

1 cup almond milk

½ cup mint chocolate

1 tsp. peppermint extract

2 ice cubes

 

Directions:

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

How to Motivate Yourself

By: Snap Fitness

 This time of year can be tough to get yourself to the gym and give 100 percent in your workouts. Our New Year's resolutions tend to be replaced by the "winter blues." Don’t let the blues get you down and differ you from your goals! We compiled a list of useful tips to help get you back on track with your fitness regimen. 

 

Write down your workouts 

  • Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.

 

Have a workout partner

  • It could be a significant other, a family member, or a friend. This person will help to push and encourage you.

 

Keep track of your accomplishments

  • Looking at your progress and how far you’ve come will motivate you to go further. Keep pushing!

 

Switch things up

  • By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.

 

Crank the beats

  • Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.

 

A short workout is better than no workout

  • Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.

 

Sign up for an event

  • Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.

 

Rest!

  • Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.

 

For more motivation, nutrition, and fitness tips, follow us on Pinterest!

 

Tortilla Pizza Recipe

By: Snap Fitness

If you love pizza as much as I do, you know it’s imperative to find a healthier version! This is one of my favorite dinners, not only because it satisfies pizza cravings, but it’s SO easy to make and comes together in about 20 minutes. The nutrition statistics mean you don’t have to feel bad about eating two!

 

Ingredients:

4 tortillas (sprouted or whole wheat)

1 cup pizza sauce

1 green pepper, thinly sliced

1/2 onion, thinly sliced

2 oz mushrooms, thinly sliced

1 cup shredded mozzarella

 

Instructions:

Heat oven to 400 degrees.

When oven is hot, put tortillas in oven. Bake for five minutes, then flip over.

Bake for another 4-5 minutes, until golden brown and remove from oven.

Top with sauce, veggies and cheese and bake for another 10-14 minutes, until cheese is melted. (You can always turn on the broiler for a few minutes if you want to speed up the process.)

Remove from oven, let sit for a minute and slice!

 

Nutrition: (4 servings, 1 pizza each)

249 calories, 8 grams of fat, 33 grams carbohydrates, 6 grams fiber, 8 grams sugar, 14 grams protein

 

Posts 1 - 10 of 545