Snap Fitness Health & Fitness Blog

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Classic Mocha-Protein Frappe

By: Snap Fitness

This quick blender-made coffee drink is a cool and refreshing option for after a rigorous workout! Best for morning consumption (thanks to the coffee!), this protein frappe is bound to excite your taste buds and trick them into thinking you’re having a “treat yo self” moment.


Be sure to share you favorite protein drinks with us on Instagram using the hashtag #SnapNation!


Products We Love:




1 cup strong brewed coffee (cooled) or 1 packet of instant coffee

1 ¼ cup low-fat milk or almond milk

2 Tbsp cocoa powder

1 scoop of your favorite vanilla or chocolate protein powder

1 cup ice cubes




Combine all ingredients in a blender and blend until smooth. Enjoy immediately!

NFL-Themed Workout

By: Snap Fitness

Move over, Peyton Manning! You don’t need to be on an actual football field to train like an NFL player. In honor of the NFL season being well underway, here’s a workout you can do the next time you’re at your Snap Fitness. Channel your inner JJ Watt for the deadlifts, Jamaal Charles for the balance touch, and Megatron for the bench press. Be sure to stretch both before and after this workout.




Deadlifts with Dumbbells – three sets of 10

Three-Way Balance Touch – three sets of 10

Dumbbell Push-Up to Row – three sets of eight

Bench Press – one set of eight

Kettlebell Lateral Lunge – three sets of eight

Side Planks – hold 20 seconds on each side twice

Russian Twists – two sets at 20 seconds

Cinnamon Apple Smoothie

By: Snap Fitness

When you close your eyes and think of Fall what comes to mind? For most of us, its cinnamon, pumpkin, and nutmeg. There is nothing better than using these spices to bring out the flavor in your fall cooking. Not to mention, cooking with spices is a healthy alternative.


One of the all-time classic Fall recipes is apple pie. We’ve taken the essence of an apple pie and made it into a smoothie. Can you guess the star ingredient? If you guessed cinnamon, you’re spot on. Cinnamon is considered to be one of the healthiest spices for you! Not to mention, apples are a powerful sources of fiber and antioxidants. This smoothie is a wonderful alternative to high-calorie desserts and will keep you full for hours.


Variety is the “Spice” of life!




1 apple, peeled and cored

½ cup almond milk or milk of your choosing

½ cup water

½ frozen banana

2 tsp cinnamon

3-4 ice cubes

1 tsp honey or agave nectar




Combine all ingredients in a blender and blend until smooth. Enjoy immediately!

Gluten-Free Tabbouleh with Chickpeas

By: Snap Fitness

This traditional Arabian vegetarian dish goes gluten-free in this tasty recipe. Made with quinoa rather than couscous and loaded with traditional tomatoes, parsley, mint, and onion – this recipe is a great option for lunch and is sure to keep you full until dinner.


Serves: 4



1 cup quinoa, cooked according to package directions
1 can chickpeas, drained and rinsed

1 cup finely chopped flat-leaf parsley
¾ cup chopped mint

5 green onions, finely chopped

2 cups small grape tomatoes, halved

1 cucumber, peeled and diced

¼ cup fresh squeezed lemon juice
? cup extra virgin olive oil

Sea salt to taste

Pepper to taste

Crushed red pepper to taste



  1. Cook quinoa according to package directions.
  2. Place the cooked quinoa in a large bowl to cool.
  3. Add the chickpeas, cucumbers, cherry tomatoes, green onion, parsley, mint, and toss.
  4. Pour olive oil and lemon juice over the ingredients in the large bowl.
  5. Mix well and season with sea salt and freshly ground pepper to taste.



Instagram Contest Terms and Conditions

By: Snap Fitness

SNAP FITNESS® #SnapNation Instagram CONTEST




1. ELIGIBILITY: The Snap Fitness® #SnapNation Instagram Contest (the “Contest”) is open only to legal US and Canadian residents (except Arizona, Puerto Rico, US territories and possessions or Quebec) who are at least 18 years of age or older as of the first day of the Contest. Void in Arizona, Quebec, Puerto Rico, US Territories and Possessions and where prohibited or otherwise restricted by law. Employees, officers and directors of Snap Fitness, Inc. (the “Sponsor”), Sponsor’s franchisees, and their respective affiliated companies, parents and subsidiaries, and the advertising and promotion agencies of each (collectively, the “Contest Entities”), and their immediate families (defined as spouse, mother, father, sisters, brothers, sons and daughters, regardless of where they reside) and members of their households (whether related or not) are ineligible to participate in this Contest. Participation in the Contest constitutes each entrant’s, or their parent’s/legal guardian’s, as applicable, full and unconditional agreement to and acceptance of these Official Rules, including, but not limited to, entrant’s consent to receive e-mail messages from Sponsor solely in connection with the Contest and acknowledgment that this Contest is in no way sponsored, endorsed or administered by, or associated with, Facebook® or Instagram. Each Contest entrant is referred to herein as a “Participant.” All Participants under the age of majority in his/her state of residence must have the prior permission from his/her parent/legal guardian to enter.


2. HOW TO ENTER CONTEST: To enter the Contest, share the entry #SnapNation Instagram contest image available on the Snap Fitness Instagram page (the “Submission”) to Instagram using the hashtag #SnapNation between 9:00 am CT on September 28, 2015, and 11:59 pm CT on October 2, 2015 (the “Submission Period”).  Follow the Snap Fitness Instagram account ( All Submissions must be received in the Submission Period. Sponsor’s computer is the official clock for the Contest. All Submissions must meet the standards set out in these Official Rules including, but not limited to, the Submission Requirements (specified below). Limit one entry per person.



A.  The Submission must be the #SnapNation Instagram Contest image.

B. Participants agree and understand that Submissions may be made available to the public, including but not limited to posting on the Internet. Whether or not Submissions are published on the Internet, Sponsor does not guarantee any confidentiality with respect to any Submission.

C. Participants are responsible for securing necessary consents, waivers, talent and location releases, and licenses for any visual and audio material contained in the Submissions.

D. Submissions must comply with the Content Restrictions set forth below.

G. By uploading the image the participant agrees, for zero compensation, to grant to Sponsor all intellectual property rights in the Submission and each of its constituent parts, which rights include, without limitation, the Sponsor’s right to publish, make available to the public and/or reproduce the Submission through any media available for the purpose of administering and conducting the Contest. In addition, Participant warrants that any so called “moral rights” in the Submission have been waived and Participant acknowledges and agrees that Sponsor may use any ideas from any Submission or other submitted materials, whether or not Participant has been awarded a prize in connection with any such Submission or other materials.

H. Sponsor is not responsible for any expenses incurred in the production and delivery of the Submissions.

CONTENT RESTRICTIONS: The Submission must not contain material that:

1. is unlawful, harmful, offensive, threatening, abusive, harassing, invasive of privacy or publicity rights, defamatory, libelous, vulgar, obscene, pornographic, indecent, lewd, suggestive, scantily-clad, profane, hateful, racially, ethnically or otherwise objectionable or inappropriate material of any kind, including, but not limited to, any material which encourages conduct that would constitute a criminal offense, give rise to civil liability or otherwise violate any applicable local, state, national or international law;

2. may infringe any patent, trademark, trade secret, copyright or other intellectual or proprietary right of any party;

3. makes reference to or involves gambling, casinos, off-track betting, or other gambling of any form;

4. involves alcohol, tobacco or weaponry, or that promotes or has a connotation to any illegal activity;

5. that impersonates, disguises or conceals any person or entity or otherwise misrepresents a Participant’s affiliation with a person or entity;

6. displays or depicts unacceptable clothing or adornments, or displays any commercial/corporate advertising (including but not limited to corporate logos, brand names, trademarks, slogans, political, personal and religious statements);

7. references persons or organizations without their written permission;

8. disparages persons or organizations associated with Sponsor; or

9. otherwise violates the standards of Sponsor as determined by Sponsor in its sole discretion.

Any Submission that does not comply with the above requirements and restrictions, or any other requirement herein, is subject to disqualification and Sponsor reserves the right at its sole discretion to remove any Submission if Sponsor receives notification about any potential infringements or breaches of law or any other reason set forth herein.

Sponsor is not responsible for lost, late, incomplete, invalid, illegible or misdirected Submissions, which will be disqualified; for technical failures of any kind, including, but not limited to, electronic malfunctioning of any network, hardware or software; any failed, incomplete, garbled or delayed computer transmissions or any combination thereof; or for any error, human, technical or otherwise; or any injury or damage to Participant’s or any other person’s computer related to or resulting from entering, participating in, or accessing or downloading information in connection with, this Contest. Sponsor reserves the right at its sole discretion to modify, cancel or suspend this Contest for any reason whatsoever including, but not limited to, a computer virus, bug, or other cause beyond the control of Sponsor. In case of dispute as to the owner of a Submission, the Submission will be deemed to have been submitted by the authorized account holder of the e-mail address from which the entry is made with the only exception being if a minor submits an entry in the name of his/her parent or legal guardian. The “authorized account holder” is the natural person assigned an e-mail address by an Internet access provider, online service provider or other organization responsible for assigning e-mail addresses for the domain associated with the submitted address. A selected Participant may be required to provide Sponsor with proof that he/she is the authorized account holder of the e-mail address associated with the selected Submission. Sponsor reserves the right, in its sole discretion, to disqualify any individual it finds tampering with the operation or entry process of the Contest, or acting in violation of these Official Rules or applicable law. Submissions delayed past the Submission Deadline will not be accepted.


4. CONTEST WINNER SELECTION: Accepted Submissions will selected at random.

For Canadian Residents Only: Before being declared a winner, the selected entrant must first correctly answer, without assistance of any kind, whether mechanical or otherwise, a time limited mathematical skill testing question to be administered by telephone, e-mail or mail at the Sponsor’s discretion.


5. GRAND PRIZE: The Grand Prize winner will be awarded an Apple Watch Sport (38mm Silver Aluminum Case with White Sports Band) with an approximate retail value of US$349.  The Grand Prize winner will be required to sign an Affidavit of Eligibility /Liability and Publicity Release (where legal).

Upon receipt of any prize, each Grand Prize Winner is required to comply with any and all applicable federal, state, and local laws, rules, and regulations. All federal, state and local taxes are solely the Grand Prize Winner’s responsibility.

If a potential Grand Prize Winner cannot be contacted within seven (7) days of the first attempt to contact him/her, or if he/she fails to return the signed Affidavit of Eligibility/Liability and Publicity Release within seven (7) days (subject to applicable law), or if the potential Grand Prize Winner is deemed ineligible for any other reason in Sponsor’s sole discretion, the potential Grand Prize Winner will be disqualified and an alternate Grand Prize Winner will be selected in his/her place as described in the Contest Winner Selection in Section 4 above.

The total value of prize available to be won in the Contest is $349USD.


6. GENERAL: The Contest Entities reserve the right to terminate, cancel, suspend and/or modify the Contest without liability and without prior notice if any factor interferes with its operation as contemplated by these Official Rules, including but not limited to any fraud, virus or other technical problem which corrupts the administration, security, or proper operation of the Contest. CAUTION; ANY ATTEMPT BY PARTICIPANT TO DELIBERATELY DAMAGE ANY WEB SITE OR UNDERMINE THE LEGITIMATE OPERATION OF THIS CONTEST IS A VIOLATION OF CRIMINAL AND CIVIL LAW. SHOULD SUCH AN ATTEMPT BE MADE, SPONSOR RESERVES THE RIGHT TO SEEK DAMAGES FROM ANY SUCH INDIVIDUAL TO THE FULLEST EXTENT PERMITTED BY LAW. The use of automated or third party software or another web site not approved by Sponsor in order to register or enter this Contest is prohibited. Any questionable activity that increases votes for a Submission will result in disqualification or similar action. Sponsor reserves the right, in its sole discretion, to disqualify any Participant who is suspected of tampering with the Submission, voting or selection process.

By participating in the Contest, Participants agree: (a) to comply with these Official Rules and the decisions of Sponsor and any third party judges, which shall be binding and final in all respects; (b) to release Sponsor, Instagram from all liability, loss or damage arising out of participation in the Contest or in connection with the awarding, receipt, possession, use and/or misuse of any prize; (c) to be contacted by Sponsor by mail, telephone and/or email; and (d) that he/she acknowledges that neither Sponsor makes any warranty, representation, or guarantee, expressed or implied, in fact or in law, relative to any prize, and disclaim all liability for the provision, quality or nature of any third-party products or services provided to Grand Prize Winners.

Except in the cases of death or personal injury caused directly by the intentional misconduct or gross negligence of the Contest Entities, the Contest Entities shall have no liability and shall be released and held harmless by Participant(s) or his/her parent/legal guardian, as applicable, for any damage, loss or liability to person or property, including without limitation any claim for infringement of intellectual property rights, as a result of participation in the Contest. Participants assume all risk of loss, damage, destruction, delay or misdirection of mail or e-mail or any Submission submitted to Sponsor. All prizes are awarded upon the condition that the Contest Entities shall have no liability whatsoever, subject to the limitations set forth herein, and shall be held harmless for any injuries, losses, or damages of any kind to persons or property, including death, sustained, in whole or in part, directly or indirectly, in connection with or resulting from acceptance, possession or use/misuse of any prize, or participation in the Contest and any Contest related activities.

No cash or other substitution may be made, except by Sponsor, who reserves the right, in its sole discretion, to substitute a prize with another prize of greater or equal value in the event that a prize is unavailable or cannot otherwise be awarded as described.

Any and all disputes, claims and causes of action arising out of or connected with this Contest, or any prize awarded, shall be resolved individually, without resort to any form of class action, and exclusively by arbitration (where legal). Claims, judgments and awards shall be limited to actual out-of-pocket costs incurred, including costs associated with entering this Contest, but in no event attorney’s fees.

Except where prohibited, all issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules, or the rights and obligations of the participant and Sponsor in connection with the Contest, shall be governed by, and construed in accordance with, the laws of the State of Minnesota without giving effect to any choice of law or conflict of law rules (whether of the State of MN or any other jurisdiction). Should any provision of these Official Rules be deemed unenforceable or invalid, the other provisions of these Official Rules shall remain in full force and effect.

Sponsor will be collecting personal data about entrants in accordance with its privacy policy.  Please review the Sponsor’s privacy policy a  By participating in the Sweepstakes, you hereby agree to the Sponsor’s collection and usage of your personal information and acknowledge that you have read and accepted Sponsor’s privacy policy.

Sponsor’s failure to enforce any term of these Official Rules shall not constitute a waiver of that provision.


7. DMCA: Sponsor complies with the provisions of the Digital Millennium Copyright Act (DMCA). In compliance with the DMCA, a Designated Agent has been established with proper documentation sent to the US Copyright Office.

If you have a concern regarding the use of copyrighted material on any web site, please contact the agent designated to respond to reports alleging copyright infringement.

The designated agent for Sponsor to receive notification of claimed infringement under Title II of the DMCA is: Copyright Agent C/O Snap Fitness, Inc., 2411 Galpin Court, Ste. 110, Chanhassen, MN 55317, USA.

DMCA Claims:

The DMCA specifies that all infringement claims must be in writing (either electronic mail or paper letter) and must include the following:

  • A physical or electronic signature of the copyright holder or a person authorized to act on his or her behalf;
  • A description of the copyrighted work claimed to have been infringed, or, if multiple copyrighted works at a single online site are covered by a single notification, a representative list of such works at that site;
  • A description of the material that is claimed to be infringing or to be the subject of infringing activity, and information reasonably sufficient to permit the service provider to locate the material;
  • Information reasonably sufficient to permit the service provider to contact you, such as an address, telephone number, and, if available, an electronic mail address;
  • A statement that you have a good faith belief that use of the material in the manner complained of is not authorized by the copyright owner, its agent, or the law; and
  • A statement that the information in the notification is accurate, and under penalty of perjury, that you are authorized to act on behalf of the owner of an exclusive right that is allegedly infringed.


8. OFFICIAL RULES AND WINNER LIST: For a copy of the Official Rules or list of Grand Prize Winners, please send a separate, self-addressed stamped envelope to: Snap Fitness® #SnapNation Instagram contest, 2411 Galpin Court, Ste. 110, Chanhassen, MN 55317.


9. SPONSOR: Snap Fitness, Inc., 2411 Galpin Court, Ste. 110, Chanhassen, MN 55317, USA.


10. OPT OUT:  If you do not wish to receive future sweepstakes and contest communications from Snap Fitness, please write to Snap Fitness Marketing/Promotions, 2411 Galpin Court, Ste 110, Chanhassen, MN 55317.


Detox Bath Benefits

By: Snap Fitness

Our bodies are subject to toxins in the air we breathe, the food we eat, the medications we take, and even in the water we drink every day.


What Are Toxins You Ask?


A toxin is an antigenic poison or venom of plant or animal origin, especially one produced by or derived from microorganisms and causing disease when present at low concentration in the body.




Your body naturally removes and metabolizes dangerous toxins. However, its capacity is not endless. From time to time, it can use some help when toxins build up in our system. A detox bath can do just the trick!




Detox baths help to remove the buildup of toxins in the body. These baths can also help restore and rejuvenate your body. Because they are easy to do and cost effective, detox baths can be a beneficial at-home habit. Most detox baths are recommended two to three times per week – not daily.


To use, simply dump a scoop of your detox mixture in your bath as the water is running.


Other perks include:


  • Boost your health and overall well-being
  • Strengthen your immune system
  • Prevent diseases
  • Improve sleep and concentration
  • Help muscles function properly
  • Improve skin quality
  • Prevent blood clots
  • Flush toxins
  • Improve nutrient absorption


Types of Detox Baths      


Sea Salt Detox Bath

Essential Oils Detox Bath

Epsom Salt Detox

Apple Cider Vinegar Detox Bath

Magnetic Clay Detox Bath


Do you have a favorite type of detox bath? How often do you enjoy a detox bath and what benefits have you experienced? Let us know on our Facebook!

5 Ways to Burn More Fat

By: Snap Fitness

Ready to drop those extra few pounds?  Here are five simple ways to shakeup your workout for fast results:


1. Eat Breakfast

You’ve probably heard numerous times that breakfast is the most important meal of the day. This is especially true when trying to lose weight.  By starting the day with a healthy and balanced breakfast, you’ll skip on the unhealthy foods in emergency hunger mode later in the day.  It will also jump start your metabolism, allowing the muscles you've built to be nourished while initiating the fat burning process.


2. Eat More Small Meals

After eating your early breakfast you should schedule to eat 5-8 smaller meals a few hours apart throughout the day. This will provide your muscles a constant flow of nourishment, which keeps your metabolism surging during the day.  When you eat three larger meals it is tougher for your body to digest food for fuel and your metabolism has trouble catching up. Eating smaller meals is the way to go when trying to lose weight.


3. Mix it Up

A great way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix resistance exercises with bodyweight movements. Otherwise, your body adapts to the workout and you don't get as much out of it.  


4. Drink Green Tea

In addition to a healthy diet, drinking green tea will help push your fat burning to a new level. It is loaded with antioxidants and various substances that are beneficial for health.


5. Push Your Pace

If you’re looking for an effective and efficient way to shed weight try high-intensity interval training. HIIT increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated, so you're burning more fat for several hours post-workout. Try this HIIT workout for quick results.


Open-Face Heirloom Tomato Sandwiches

By: Snap Fitness

The choices available for heirloom tomatoes are endless. Whether you select a purple, Brandywine, yellow blush variety  (or some of each) you’ll be pleasantly surprised with a distinct seasonal flavor.


When selecting heirloom tomatoes at the farmers’ market or your local grocery store, it is important to note that what makes them so tasty also makes them more fragile. It is best to use within a few days after purchase and keep at room temperature.


Save this recipe for a savory weekend lunch or when entertaining this fall!


This recipe makes two servings.



4 thick slices of crusty bread (sourdough, ciabatta, etc.)
2 tablespoons honey butter (1 tablespoon butter + 1 tablespoon honey)

8 slices prosciutto
4 thick slices heirloom tomato
1 cup baby arugula



  1. Crisp the prosciutto lightly in a skillet over medium-low heat.
  2. Spread the butter evenly among the bread slices.
  3. Top each slice of bread with arugula, prosciutto, and a slice of heirloom tomato.


We suggest serving alongside cheese and fresh-cut vegetables for a complete meal!


Pumpkin Pie Protein Smoothie

By: Snap Fitness

Kick off fall with this delicious pumpkin pie protein smoothie that will take your taste buds to new heights. It’s so good that you might forget it’s actually healthy!




1 scoop vanilla protein powder

½ frozen banana

1/3 C. pumpkin puree

1/3 C. plain fat free Greek yogurt

¾ C. almond milk

4-5 ice cubes

A few shakes of pumpkin pie spice (optional)




Combine all ingredients in a blender and blend until smooth. Enjoy immediately! 



What's your favorite fall protein smoothie? Tell us on our Twitter or Facebook

Crank It Up: Treadmill Intervals and Abdominal Workout

By: Snap Fitness

Crank it up on the treadmill for cardio benefits and then hit the mat to tighten and tone your midsection. This dual workout is designed to get you results without spending hours in the gym.



Three-minute walk

Speed: 3.0-3.5


Interval One

Two-minute jog

Speed: 5.0


One-minute walk

Speed: 3.0-3.5


Interval Two

Two-minute run

Speed: 6.5-7.0


One-minute walk

Speed: 3.0-3.5


Interval Three

One-minute sprint

Speed: 7.5-8.0


One-minute walk

Speed: 3.0-3.5


Complete three rounds of intervals.


Cool Down

Three-minute walk

Speed: 3.0-3.5


Abdominal Workout

Complete five rounds of the following moves:


Scissor Kicks – 10 reps

Russian Twist – 10 reps

Plank on Forearms – 30 seconds

Side Plank – 30 seconds, each side

Plank on Hands – 30 seconds

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