Snap Fitness Health & Fitness Blog

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Shrimp Baked Egg Rolls

By: Snap Fitness

Take control of your take out cravings by making one of your favorites at home. You’ll save tons of fat calories by baking instead of frying and you can customize the flavors to suit your tastes. Be sure to choose low sodium soy sauce and flavor sparingly with salt to control the sodium in the dish. Serve alongside brown rice and veggies to complete the take out experience.

 

Shrimp Baked Egg Rolls

 

1 tablespoon olive oil

1/4 head green cabbage, thinly sliced

1 small yellow onion, diced

1 carrot, diced

1 clove garlic, minced

1 teaspoon ginger paste

1 scallion, thinly sliced

1 cup finely chopped cooked shrimp

1 tablespoon low sodium soy sauce or tamari

Coarse kosher salt and freshly ground black pepper

12 egg roll wrappers

 

Preheat the oven to 400ºF. Lightly spray a baking sheet with cooking spray.

 

In a large pan, heat olive oil over medium heat. Once hot, add the cabbage, onion, and carrot and cook until softened and translucent, about 7 minutes. Add the garlic, ginger, scallion, shrimp and soy sauce. Cook another 2 minutes and remove from the heat. Season with salt and pepper to taste.

 

To assemble the egg rolls, lay one egg roll wrapper out in front of you in a diamond shape. Spoon about one tablespoon into the center of the wrapper. Fold up the bottom corner, tucking it in tightly around the filling, then fold in the sides. With your finger, dab a small amount of water on the top corner of the wrapper and roll the whole thing up to seal. Place egg rolls seam side down on the prepared baking sheet. 

 

Bake egg rolls in the oven for 30 minutes or until crispy and beginning to brown.

 

Introducing 40 Days of Landon!

By: Snap Fitness

We’re all about the number 40 these days. Not only is it NASCAR driver Landon Cassill’s number on our Snap Fitness sponsored car, it’s now the number of days you receive with our trial pass! For $8.95, you get your own “smart card” shipped directly to you, giving you 24/7 access to more than 1,500 Snap Fitness clubs nationwide. If you’ve never been to a Snap Fitness before, now’s the perfect time to see what makes us “America’s Fitness Brand.” To get your 40-day pass, click here.


But wait, there’s another 40-themed incentive! Forty Days of Landon begins today. We’re going to give away a Landon or NASCAR-themed prize every day for 40 days. Sign up for the 40-day pass between today and Oct. 7 and you will automatically be entered to win one of 40 great prizes! You could win a Landon Cassill Hero Card (signed by Landon himself!), No. 40 #SnapNation t-shirt, NASCAR hat, and much more. Sign up for the 40-day pass for just $8.95, and you are automatically entered for a chance to win.


Winners will be announced daily on Twitter and weekly on Facebook.

The 40 Days for $8.95 and 40 Days of Landon end Oct. 7. Don’t delay – sign up today to try our gyms and for your chance to win!

 

NO PURCHASE NECESSARY.  Legal residents of the 50 United States (except Rhode Island), D.C. age of majority or older. Dates 08/27/14 to 10/07/14. For Official Rules, including odds and prize descriptions, click here. Void where prohibited.

5 Foods You Might Be Preparing Wrong

By: Snap Fitness

If you embrace a life of healthy wholesome eating, or are beginning to adopt some healthy eating practices, you probably have a pretty good idea of what your diet should look like. Unfortunately, you can still take a wrong turn even if you have healthy foods on your plate. If you are trying to get all of the wonderful nutrients out of your food, it all comes down to how the food is prepared. Read these five common mistakes in order to avoid the bad and consume the good:

  

Vegetables

If you are boiling your vegetables, a good portion of the essential nutrients and antioxidants are destroyed. Some vegetables have water-soluble nutrients.  Boiling them in heat causes the vegetables to lose vitamins.  Other vegetables contain nutrients that are heat sensitive and are destroyed if exposed to heat for a sustained period of time.

Solution: Only fill the pot a quarter inch to decrease the amount of nutrients that seep out. Watch the clock to avoid overheating your vegetables. Broccoli and cauliflower should be cooked for 2 minutes, green beans for 4 minutes, snow peas, and sugar snap peas for 1-2 minutes.

 

Eggs

If you are throwing the yolk out, you are missing out on some important nutrients. When you skip the yolk, you are not only missing out on protein and omega 3 fats, but also a wide variety of vitamins and antioxidants.

Solution: To get the benefits of the egg yolk chose a cooking method that does not break the yolk. If you do break the yolk, the cholesterol in the egg yolk oxidizes, which may in fact harm your health. Some safe and healthy ways to cook eggs are frying, poaching, and hard-boiling. 

 

Fresh Herbs

Fresh herbs are a great way to add wholesome flavor to a dish, but it is important to know when to add them at the right time to get the best results.

Solution: When you substitute fresh herbs in a recipe, add three times more of the fresh herbs since dried herbs are much more potent. Stronger herbs like rosemary can be added to the dish early since they can withstand longer cooking times, but delicate herbs like basil and cilantro are generally added at the end.

 

Apples

Fall is just around the corner, which means it will be raining apples. If you are removing the skin from the apples, you are removing the healthiest part! Apple skins are packed with fiber and many vitamins that you won’t want to miss out on!

Solution: If your recipe calls for skinless-apples, save the skin to eat plain or throw it into a smoothie.  Your body will thank you for the extra fiber, vitamin A, and Vitamin C.

  

Beans

Beans are an excellent source of protein, fiber, and are full of vitamins. If you are only soaking beans for 2 hours before you add them to a dish, you aren’t eliminating all of the scum.  The scum, phytic acid and enzyme inhibitors, can make for an unhappy gut causing digestive problems.

Solution: Beans need to be soaked for at least 8 hours to increase digestibility and nutrient absorption.  The longer you soak the beans, the safer your results will be. Try it out and see the difference you feel in your stomach!

 

 

Snap Fitness Offers Free 4th and Loud Workouts and Chance to Meet KISS Bandmates Paul Stanley and Gene Simmons

By: Snap Fitness

Snap Fitness is partnering with AMC’s 4th and Loud to launch Get Off the Sidelines, a campaign that includes free workouts and a sweepstakes to meet Paul Stanley and Gene Simmons from KISS while watching their Arena Football League team, the LA KISS, play.

 

One of our Snap Fitness trainers collaborated with LA KISS quarterback, J.J. Raterink, to develop the Get Off the Sidelines 4-week fitness program. Check out the four installment video series at www.snapfitness.com/4thandloud and the Snap Fitness YouTube channel.

 

We're also offering a free Get Off the Sidelines 30-day pass for non-members to Snap Fitness locations nationwide.

 

In addition to the workout and 30-day pass, participants can enter to win the grand prize of a trip to Los Angeles to attend an LA KISS AFL game and a meet-and-greet with Paul Stanley and Gene Simmons in 2015 (date to be selected pending availability). 

 

To enter the grand prize drawing and to register for a 30-day workout pass, visit www.snapfitness.com/4thandloud. The registration deadline is Sept. 20, 2014.

 

“If you have been sitting on the sidelines when it comes to your health and fitness, it’s time to get into action,” said Snap Fitness Founder and CEO Peter Taunton. “We’re saying ‘Four weeks to fitness.’ That’s all it takes to make a noticeable improvement in your fitness level. What better time to do it than right now and join in the excitement around the launch of AMC’s new series, 4th and Loud.”

 

Don’t miss 4th and Loud Tuesdays at 9/8c on AMC.

6 Fitness Myths Debunked

By: Snap Fitness

There are all kinds of myths out there about health and fitness. What workouts are best? What foods spark weight loss? Exactly how many sit-ups do you need to do to get abs? We’re here to debunk some of those myths.

 

Here’s the truth behind six of the most common myths.

 

Myth 1: Crunches will give you a six-pack.  

Truth: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. The best way to get a six-pack is to eat a diet that consists of whole, unprocessed foods.

 

Myth 2: Women tone, men build muscle. 

 

Truth: Muscle is gained by stimulating muscle fibers to breakdown, repair, and ultimately grow. We stimulate muscles by overloading them with resistance training. Both men and women release growth hormone when they strength-train, but men have a higher percentage of testosterone and therefore, will gain more muscle overall.  

 

Myth 3: Carbs are bad.

Truth: If you want to gain muscle, you’ll need to eat carbs. If you take them out completely, you'll burn more body fat, as well as muscle, during training.  Your body can’t maintain this, bone loss, muscle loss, and a slowed metabolism can result.   Focus on eating carbohydrates that are high-density – meaning complex carbohydrates like beans, vegetables, sweet potatoes, and brown rice.  Also, try to eat carbs for breakfast so you body can burn them throughout the day rather than at night.

 

Myth 4: If you’re heavy, you’re fat.

Truth: When you start weight training, it's possible to gain a small amount of weight. After all, muscle is weight but building lean muscle will help to improve your metabolic rate. Improved metabolism helps the body burn more fat and keep muscle.  Muscle also contains a large amount of water.

 

Myth 5: You can run off the weight.

 

Truth: Instead of spending hours on the treadmill, try focusing on doing more weight training instead. Building muscle boosts metabolism, which ultimately supports fat loss and muscle gain.  Excessive running can actually lead to muscle and bone loss.  A balance of proper nutrition, strength training, and cardio will support a healthy weight.

 

Myth 6: You can’t build muscle with vegetables.  

Truth: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support recovery and muscle building.  Vegetables are filled with vitamins, minerals, and carbs.  Carbohydrates from vegetables support the body in shuttling protein into the muscle for repair and growth.

 

Now that you know the truth behind six of the most comment fitness myths, check out these 6 Nutrition Myths Debunked.

 

Greek Pita Sandwiches

By: Snap Fitness

Pita pockets are a great choice for sandwiches because they limit how much you can stuff inside. This Greek mixture of hummus, feta, cucumber, olives, and tomatoes gives you a variety of nutrients with lots of flavor. Most large grocery stores carry roasted red pepper hummus, which will give you all that roasted flavor with less oil, but if you can’t find it simply substitute plain hummus and a bit of jarred roasted red peppers that have been patted dry and chopped.

 

Greek Pita Sandwiches

 

2 whole wheat pita pockets

2 tablespoons roasted red pepper hummus

2 teaspoons fat-free crumbled feta cheese

6-8 thin slices of cucumber

4 kalamata olives, pitted and chopped

4 cherry tomatoes, quartered

 

Spread 1 tablespoon hummus inside each pita pocket. Sprinkle the inside of each with 1 teaspoon of feta cheese. Layer in cucumber, olives, and tomatoes.

 

10-Minute Ab Blaster Workout

By: Snap Fitness

This variety of exercises will target your entire core and leave you in a pile of sweat. Play your favorite pump up music to keep up your tempo and make time fly. 

 

Hop on a mat and feel the burn with these five ab exercises:

 

Plank 30 seconds,  Rest 10 seconds 

REPEAT 3X

 

Mountain Climbers  30 seconds,  Rest 10 seconds 

REPEAT 3X

 

Side Plank 30 seconds, Rest 10 seconds 

REPEAT 3X

 

Reverse Crunch 30 seconds, Rest 10 seconds 

REPEAT 3X

 

Plank Knees In and Out 30 seconds, Rest 10 seconds 

REPEAT 3X

 

 

What's your favorite ab exercise? Tell us on our Facebook or Twitter

Benefits of Squatting

By: Snap Fitness

If you're looking to get some serious results fast and improve your overall fitness, squats will do the trick! You can do different variations such as barbell back squats and front squats. Not only are squats effective for building a strong lower body, but they also deliver a number of additional benefits.

 

Here are five reasons you should add squats to your weekly routine.

 

Boosts Hormone Health

 

Squats involve the largest muscle groups in the body, which causes a great stimulus for growth. Total-body exercises are potent stimulators for muscle-building hormones. This will improve body composition all over your body, not just your lower half.

 

Enhanced Core Strength

 

Your core has to work twice as hard to maintain an upright posture when performing squats.  They will improve core strength and prevent injury at the same time.  

 

Better Balance

 

Because squats work and strengthen your core, it also helps you build balance through the rest of your body.  Doing squats regularly will help you add balance through your entire workout routine.  Make sure you are using proper form for squats to be the most effective. Here’s how to do the perfect squat

 

Better Behind

 

One of the most commonly known benefits of squatting is improving your glutes. You can improve them even quicker if you do full squats with correct form.

 

Improved Mobility

 

By moving your body through a full range of motion, you’ll not only build strength, you’ll boost mobility, too. Squats help to increase range of motion with the pelvis, spine, and knees.   

 

Now let’s see you squat! Try this squat workout for guaranteed success.

Baja Chicken & Slaw Sliders

By: Snap Fitness

Flavorful and tangy, Baja Chicken & Slaw Sliders will be a hit at your

next barbecue. 

 

Baja Chicken & Slaw Sliders

4 Servings, or 8 sliders

 

1 medium mashed avocado

1 teaspoon lime juice

1/2 teaspoon finely minced lime zest

1/4 teaspoon salt, plus more to taste

1/4 teaspoon ground black pepper, plus more to taste

2 cups broccoli slaw vegetables (or 1 1/2 cups peeled and julienned

broccoli stems, 1/4 cup thinly sliced red cabbage and 1/4 cup julienned

carrot)

1/4 cup thinly sliced sweet red pepper

3 tablespoons thinly sliced sweet onion

1/4 cup chopped fresh cilantro

2 teaspoons jalapeño pepper, seeded and finely minced

2 tablespoons olive oil

1 1/2 tablespoons lime juice

4 boneless skinless chicken breast halves

1 teaspoon ground cumin

1/2 teaspoon chili powder

8 gluten free slider buns or 4 gluten free hot dog buns, sliced in half

Mixed lettuce for sandwiches

8 tomato slices

 

In a small bowl mix avocado, lime juice, and lime zest. Season with

desired amount of salt and pepper and mix well. Cover and refrigerate

until time to assemble sandwiches.

 

In a bowl combine broccoli slaw mixture, red pepper, sweet onion,

cilantro, and jalapeño pepper. Whisk together olive oil, lime juice and

1/4 teaspoon salt and 1/4 teaspoon ground pepper.  Cover and place into

refrigerator until time to assemble sandwiches.

 

Heat  grill. When grill is heated and ready, sprinkle chicken breast with

cumin, chili powder, and desired amount of salt and pepper. Oil grill rack

lightly, then grill chicken over medium heat until cooked through, about 6

to 7 minutes per side. If preferred, chicken can be broiled 4” from heat

in the oven for the same amount of time.

 

Assemble sandwiches: Slice cooked chicken. Toast buns, if desired. Spread

avocado on rolls, then layer with lettuce, tomato, chicken and slaw. Top

with buns top. Serve sandwiches with extra slaw.

 

 

Top Dirty Dozen And Clean 15 Foods

By: Snap Fitness

Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to harmful chemicals. Some produce is fine to eat without buying organic but some items are best to buy organic.

 

Produce on the EWG’s Clean Fifteen for 2014  are the least likely to hold pesticide residues. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides. You don’t need to buy these organic.

 

The Clean Fifteen

 

1. Avocados
2. Sweet corn
3. Pineapples
4. Cabbage
5. Frozen sweet peas
6. Onions
7. Asparagus
8. Mangoes
9. Papayas

10. Kiwis

11. Eggplant

12. Grapefruit

13. Cantaloupe

14. Cauliflower

15. Sweet potatoes


Each of the foods on the EWG’s Dirty Dozen 2014 contained a number of different pesticide residues and showed high concentrations of pesticides relative to the other produce items. You should always buy these organic.

 

Dirty Dozen

 

1. Apples

2. Strawberries

3. Grapes

4. Celery

5. Peaches

6. Spinach

7. Sweet bell peppers

8. Nectarines

9. Cucumbers

10. Cherry tomatoes

11. Snap peas (imported)

12. Potatoes

 

Why should you care about pesticides? According to EWG, there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health.

 

Tip: Wash produce with distilled white vinegar instead of just water. Put four parts water with one part vinegar and soak 3-4 hours then rinse and enjoy! This will also preserve the life of the produce.

 

Source

Weil, M.D., Andrew. "Foods You Should Always Buy Organic." Foods You Should Always Buy Organic. 1 Apr. 2014. Web. 1 Aug. 2014.

 

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