Snap Fitness Health & Fitness Blog

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Deep Green Sandwich Recipe

By: Snap Fitness

This satisfying sandwich is full of healthy fats and dark green veggies. Pile as much
kale, spinach, or spring mix as you can onto your sandwich to make this almost a salad
in disguise.

Serves 2

Deep Green Sandwich

1 avocado, mashed
1 tablespoon fat-free feta cheese
2 teaspoons fresh lemon juice
Coarse kosher salt
4 slices whole grain bread, toasted
2 radishes, thinly sliced
1 cup Kale, spinach, spring mix, or any combination of the three

In a small bowl, combine avocado, feta, and lemon juice. Season lightly with salt.
Spread the avocado mixture onto two slices of bread. Top with sliced radishes, leafy
greens, and another slice of bread.


Push vs. Pull Workout

By: Snap Fitness

This workout targets opposing muscle groups for a really quick and tough workout. It also is a challenge because we don’t count reps – just work as hard as you can for one minute, then you get a 30-second break. The exercises alternate between pushing motions and pulling motions so everything is getting hit.


Make sure you’re warmed up then have at it!


Here’s how the workout goes:

Do the first “Push” exercise.
Take a 30-second break.
Do the first “Pull” exercise.
Take a 30-second break.
Do the second “Push” exercise and keep going until you’re done with all five from each list.

*If you think you can start over and try a second round, go ahead!


             Push                                                 Pull              .     

1)     Push-ups                               1)     Pull ups or Assisted Pull ups

2)     Push Press                            2)     Upright Row

3)     Leg Press                              3)     Dead Tread (running on the treadmill belt without turning it on)

4)     Tricep Rope                          4)      Close grip reverse curl (bar or dumb bells)

5)     Chest Press                          5)      Low Row


Strength/Cardio Combo Workout

By: Snap Fitness

This is a great combination workout of strength and cardio for when you want a little bit of everything!

Start with a .5-mile warm-up of light to moderate jogging to get the heart rate up and muscles warm. 

Once the warm-up is done, the workout will proceed as follows:


Complete each exercise for 30 reps:


1. Chest press  (machine, dumbbell, smith)

2. Pull-up or Pull-down machine

3. Fit Ball crunches (hold at the top for a three-count squeeze)

4. Leg Press 

5. Push-up

6. Bicep curl plus overhead press combo (alternating arms or same time is fine)

7. Hang Clean

8. Lunges (15 each leg)

9. Cable twist abs (30 each side)


The twist in this workout is that you have a .25-mile run between each exercise!


Once you’ve finished each move, end with a .5-mile cool-down run if you’re tired or go as hard as you can to the finish if you’re feeling strong!


Total of: three miles covered and 300 reps!


Healthy Apple Crisp

By: Snap Fitness

Apple Crisp is the perfect choice if you’re looking for a healthy dessert that doesn’t taste like a healthy dessert. In this version, apples are tossed with honey and topped with an oat and walnut mixture (free of refined sugar and flour) making it healthy enough for any time of the day. Each serving has just over 200 calories and 4 grams of fiber.


Servings: 6


Healthy Apple Crisp



4 apples, peeled and chopped

1/4 cup honey

juice from 1/2 lemon

3/4 cup oats

1/2 cup chopped walnuts

1 tsp cinnamon

pinch of salt

3 Tbsp butter



Heat oven to 375 degrees. Lightly butter an 8x8-inch baking dish.

In a medium-sized bowl, combine chopped apples, honey and lemon juice and place into prepared baking dish.

In a small bowl, combine remaining dry ingredients and with your fingertips, blend together butter with oat mixture until well-combined.

Sprinkle mixture over apples and bake for 30-35 minutes, or until oat mixture is golden brown. 


The Truth Behind Good Nutrition

By: Snap Fitness

Who loves food? We all love to eat, but more often than not, our nutritional habits seem to be the major limiting factor when it comes to achieving the body we want. 


As a personal trainer, I have heard clients say time and time again that ''my diet is perfect but I am still over weight,” "I make good food choices but I feel tired and sluggish,'' or ''I eat really well but I have high cholesterol and high blood pressure.'' Although it is possible that someone can eat ''really well'' but still be low in energy, overweight, and have a host of lifestyle-related diseases, it's not very likely.


So what is good nutrition? Some people think it's eating fewer carbs or less sugary deserts; others think it means eating more fruits and vegetables while decreasing their meat intake. Or there are folks who believe in the popular fad diets that are so catchy, but most will be incomplete or just flat out wrong.


A good nutrition plan will always properly control energy balance, which is basically the relationship between all sources of energy intake (food calories taken into the body through food and drink) and energy output (calories being used in the body for our daily energy requirements). It also provides nutrient density. Nutrient-dense foods are ones that provide substantial amount of nutrients with only the necessary calories. Good nutrition also achieves health, body composition, and performance goals. Last but certainly not least, a good nutrition plan is honest and outcome-based. This means basing your nutritional decisions on specific, measurable outcomes instead of nebulous definitions of what's ''good'' or ‘’correct.” So, if you don't have the health profile or the physique that you desire, maybe it's time you re-think your nutrition plan.


Lucky Seven Workout

By: Snap Fitness

Seven is the number to remember here! You’ll do seven reps of seven different exercises for seven rounds. This full-body workout combines exercises that will leave you dripping in sweat and feeling great! The name ‘Lucky 7’ explains it just perfectly — seven of my all-time favorite exercises in one killer workout!


Here are the seven moves:

#1. Barbell Squats

#2. Burpees

#3. Dips

#4. Box Jumps

#5. Deadlifts

#6. Push Ups

#7. Knees To Elbows


Do this routine seven times. Good luck!


Recipe: Vanilla Chai Protein Shake

By: Snap Fitness

Spice up your post-workout protein shake with this recipe! Vanilla Chai is a seasonal flavor that combines the classic sweet vanilla taste with an added spice. If you love chai tea lattes, try this!




1/2 of a banana

1 cup skim milk

1 scoop vanilla protein powder

2 ½ teaspoon Chai spice mix

1/4 teaspoon vanilla extract




Put all the ingredients in a blender.

Mix and enjoy!


Pin it for later. 

Stay Motivated This Holiday Season!

By: Snap Fitness

The holidays are right around the corner, which means you’ll be busier than ever with work, school, family, and friends. This time of year always fills your calendar up with social gatherings and (most likely) your belly up with baked goods and hot drinks. With such fun festivities going on, it may be difficult to carve out time for the gym. Think of it this way: the calories you’re consuming at parties will add up if you aren’t keeping up with your fitness routine.


Here are three tips that will help you get your workouts in during the next few weeks:


Keep a log. Just like you write down your daily or weekly schedule, you should do the same for your workouts. Be specific. If Monday is Leg Day, note it as so. This also works for your daily food intake. Sure, we all have moments of weakness – it’s hard to resist the holiday cookies sitting out in the office break room! By writing what you eat down, you can see everything your consuming and know if you’ve had too many treats for the day. One cookie = 10 burpees!


Get a personal trainer. If you’ve been on the fence about enlisting a personal trainer, this is the perfect time to start! A personal trainer will get you on an official workout plan. It’s results-based, so you can clearly define what you want to improve on. Since you pay for sessions, you’re blowing your money away if you’re blowing off workouts. Personal trainers will hold you accountable and keep you focused on your fitness goals.


Find a gym buddy. You don’t have to be at a party to be social! Set up gym dates with your friends. Grab two treadmills side-by-side and catch up while logging a few miles. Your friends are great motivators; they support you already and won’t let you give up. This is another way to hold both yourself and your gym buddy accountable. Don’t let each other skip out!

Turkey Burn Workout

By: Snap Fitness

Whew! The big Thanksgiving meal is over. The leftovers are stored away, friends and family have cleared out, and you’re finally done cleaning up. Now what? Time to hit the gym and burn some calories!


This Turkey Burn Workout incorporates a little of everything: cardio, chest, legs, and core.



50 jumping jacks

40 squats

30 burpees

20 push-ups

10 sit-ups


Move quickly between each exercise; only rest if you absolutely need to. Take 90 seconds to recover between each set. Go through the set three times. Don’t be a turkey and skip out early!

3 Healthy Choices To Make This Thanksgiving

By: Snap Fitness

We all have our favorite Thanksgiving food: turkey, stuffing, mashed potatoes … and you can’t forget pumpkin pie! There are so many delicious options when it comes this holiday meal. While it’s ultimately a day for spending time with loved ones, it’s easy to overstuff yourself with all that’s offered on the kitchen table.


Avoid the stomachache and follow these three easy tips:


Eat breakfast. Instead of waiting around all day for the big meal, have a light meal in the morning. This will control your appetite so you aren’t starving when the turkey comes out of the oven. We recommend a small bowl of oatmeal or Greek yogurt with a banana.


Two words: portion control. This is important for all your meals, not just on Thanksgiving! Your plate shouldn’t be a pile of mashed potato mountains with rivers of gravy running through. Start with one scoop of your favorite dishes and healthier options, like white turkey meat, vegetables, and mashed or sweet potatoes. The golden rule to follow: Don’t give into temptations for second helpings. This applies to beverages, too!


Converse with your neighbors. This is a great way to break up your meal so you’re not inhaling your food. Snag a seat by an extended family member or someone you haven’t seen in awhile to catch up. Instead of focusing on your next bite of stuffing, you can savor a rich conversation and embrace the holiday spirit.

Posts 1 - 10 of 475