Snap Fitness Health & Fitness Blog

The right balance of strength and cardio training is completely dependent on your training goals and what you hope to get out of your time, effort, and commitment to fitness.   Someone looking to compete their first 5k running race will have a different balance than someone looking to do a bodybuilding competition.  Here are some strategies to help you find balance based on your goals:

Weight Loss: 

Most people think they need to do as much cardio as possible and eat very little in order to lose weight.  However, that couldn’t be farther from the truth.  Cardio will certainly support fat loss, but will also lead to muscle loss as well.  Finding the balance between keeping/gaining muscle, getting enough calories to support that muscle, and sprinkling in some cardio to burn fat, is key.  I have always been a big believer in cardio intervals to improve cardiovascular fitness, plus it boosts metabolism throughout the day.   Intervals should be done 2-3 times per week.  The rest of the week includes 2-3 strength training sessions and 1 longer moderate intensity cardio session. 

Muscle Building:

If you are looking to add muscle, cardio can be your nemesis.  While cardiovascular fitness is still important to heart health, it also tends to burn muscle in addition to fat.  Your focus should be great nutrition and 3-5 sessions of strength training per week.  Add to that, 2-3 days of interval-based cardio and you are good to go.  Remember, pre and post cardio nutrition will prevent muscle loss as much as your strength training sessions so, don’t skimp on nutrition knowledge.

Performance Goals:

For cardiovascular focused events such as obstacle events, 5k and 10k races, marathons, and triathlons, cardio-based workouts will always consume most of your training time.  But, you will also want to maintain your strength and muscle definition.  Cardiovascular training should make up 3-5 days of your training week.  This should be supported by at least 2-3 total body strength training workouts.  The strength training workouts will support your performance goals by improving strength and power – while still preventing muscle loss from the amount of cardio you are doing. 

Remember, both strength and cardiovascular training will always be necessary components to a balanced physical fitness program.  To be successful, Stay consistent, balanced, and focused on your goals!

To have enough drive and energy to hit the gym hard, you need to fuel your body.  You also need to refuel once you are done.  But, how do you juggle pre or post-workout fuel with regular meals and a busy schedule?  Whether you prefer to get your gym time in before the sun comes up or choose to exercise after a long day at the office, these fueling options will ensure that you remain on top of your game.

Early-Morning workout:

Pre-Workout:   For most people, eating can be difficult early in the morning but, it’s important to get certain nutrients in prior to a workout (especially after a 6-9 hour overnight fast!).  To get the most of your gym session, eat something with a small amount of protein, carbohydrate and healthy fats.  My go-to food is a banana and 1T peanut butter. Carbohydrates to boost energy and brain function, fats and protein in the peanut butter to slow absorption so that I maintain that energy boost throughout the entire workout. Bonus, the potassium boost from the banana will also prevent cramping!

Post-Workout:  Whip up a quick smoothie for post-workout readiness.  You can even make it ahead of time so that it’s ready to go when you are dashing out the door after your workout.  Post workout fuel should include a ratio of 1-carbohydrate to 2-proteins for maximum absorption and recovery for hard-working muscles.  Try one cup of plain nonfat Greek yogurt, 1 Tablespoon of cacao seeds (course ground found at natural food stores), and 1 sliced banana.  I add a sprinkle or 2 of cinnamon to make it extra tasty!  Recommended at least 45 minutes post workout – wait any longer and you can lose that hard earned metabolism boosting muscle.

Midday workout:

Pre-Workout:   When I work out midday, I can’t rely on the breakfast that I had 3-4 hours ago to fuel me through my workout. Plus, I am already thinking about lunch. Think of this pre-workout fuel as your mid-morning snack - to be enjoyed 1-2 hours prior to your workout.  This snack should be convenient, easily digested and nutritious.  I love a piece of fruit and a handful of nuts.  The fat and protein in the nuts keeps me satiated until the start of the workout and the carbs gives me energy needed to pull me through until lunch time.

Post-Workout:  Don’t mistake post-workout refuel for lunch.  Often your midday workout falls something around lunchtime but, soup and salad doesn’t sound as appealing right after you’ve completed treadmill sprints and weights – likely you are still a little heated from your workout.  My go-to here is a simple protein shake with whey protein powder, ice and fruit (try mangos, oranges, or pineapple –they are high in vitamin-C which is known to decrease oxidative damage from free radicals that can cause muscle loss).  Again, protein for muscle repair and carbs to aid in absorption.  Keep it light and enjoy a healthy lunch an hour or two later. 

Evening Workout:

Pre-Workout:   Squeezing in a workout between the end of your workday and dinner?  Miss fueling up first and it’s a recipe for post workout sugary snack attack disaster!  Enjoy a snack that includes carbs, protein, and fat.  Shoot for a carbohydrate-rich snack that fuels muscles and boosts energy levels, try plain Greek yogurt, with fruit and ¼ oats or granola an hour before your workout.  The protein will satiate you until your workout and the carbs will provide focus and energy to get you through the work out.

Post-Workout:  If you’ve pushed off dinner for after your workout, chances are that you are famished.  But grilled chicken and mixed greens won’t cut it after an intense workout.  You need to refuel with complex and simple carbs to replenish glycogen stores – plus, protein for muscle repair.  In the evening, there is nothing better than 8-oz of chocolate milk post workout.  Sounds indulgent if you are looking to lose weight but, it’s the right balance of carbs/protein/fat that will refuel your body quickly with fast digesting nutrients.  Plus, the calcium and magnesium in milk will help your muscles relax while you sleep.  

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Whether you’re a hardcore adventure athlete, a weekend warrior, or you’ve never completed an athletic competition in your life, there’s a race out there for you.

Each summer thousands of people from all across North America set their sights on completing a 5K or 10K road race, an extreme mud run, or even a full-blown marathon. In fact, Snap Fitness members are eligible for special registration discounts at several of these types of races, including the Run for Your Lives 5K (a zombie-infested obstacle run), Hero Rush (a four-mile course with 17-20 unique, firefighter-themed obstacles), and LoziLu (a 5K women-only mud run). With the nice weather outside and the opportunity to conquer a new goal alongside friends and family, finding a summer event to train for is a great way to keep you engaged in your workouts.

But before you lace up your shoes and paint your face for battle, it’s important to decide which event is right for you, and what it’s going to take to find your finish line this summer.

Set the bar high; but not out of reach – There are dozens of races from all over the country, with varying degrees of distance and difficulty. While it’s great to want to push your limits and tackle that next great challenge, it’s important to start off at the level that’s right for you.

It’s much better to cross the finish line of a race you were prepared for feeling ready to step up to the next challenge, than feeling frustrated from struggling in an event you probably weren’t  quite ready for in the first place. Start slow, build your confidence, and keep raising the bar a little more each time.

Don’t ditch the gym – We totally understand where you’re coming from: The fresh air, sunshine, and scenery are all reasons you might think it’s time to temporarily break up with your Snap Fitness membership for the summer. In reality, if you’re looking to perform at your very best – regardless of what type of event you’re training for – strength training is an essential part of the process.

Ask any personal trainer, and they’ll tell you how finding the right balance of cardio, weights and cross-training will make you a more effective runner, mudder, or even zombie. 

Check out our Facebook page for workout guides created specifically for the Run For Your Lives and Hero Rush races.

Step out of your comfort zone; but don’t abandon it altogether – When it comes to selecting a fun run, there are plenty of new, fresh ways to keep you motivated. Whether its bursts of color, action hero-like obstacles, or just the allure of a quiet stretch of road free from distractions, there’s something for everyone. But the most important thing when it comes to picking your fun run? FUN!

It’s great to push yourself and try new things, especially if it’s going to help you mix up your workouts. But at the end of the day, after all of that hard work and training, the race itself is meant to be the reward. Make sure it’s something you’ll be proud of, and try to have a little bit of fun along the way.

Need help finding the right race in your area (or figuring out how to get ready for it)? Talk to a trainer or staff person at your club, and let them get you started towards your finish line today!

Looking to kick-start your morning with a healthy, delicious breakfast but don’t have the time? Take a look at this easy-to-make recipe that you can put together the night before!

Ingredients: 

- 1/3 cup dry oats- old fashioned oats work best
- 1/2 cup milk or milk substitute- depending on thickness add more/less
- 1/3 cup plain or vanilla yogurt

Add your own toppings:

- Nuts
- Raisins
- Chia seeds
- Flax seed
- Strawberries
- Banana

Place all ingredients in a bowl overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts. Peanut butter is also a good topping option. 

Let your imagination run wild, and start your morning on the right foot!