Snap Fitness Health & Fitness Blog

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Featured Recipe: Coffee Protein Shake

By: Snap Fitness

Tired of drinking your same old boring protein shake? Need your coffee in the mornings? We have the perfect combination for you!


This Coffee Protein Shake is a great way to get your protein while also satisfying your coffee habit!






1 scoop protein powder (vanilla or chocolate)

1 Cup brewed coffee

1 Cup milk (almond, skim, soy)

½ banana (frozen works best)

2 handfuls of ice




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

10 Healthy Food Swaps

By: Snap Fitness

With these simple substitutions, you can start cutting calories from your diet without sacrificing taste! 


Instead of: Sour cream

Try: Plain Greek yogurt

Why: Substituting plain Greek yogurt for sour cream is an easy way to cut out calories and add a punch of protein.


Instead of: Spaghetti

Try: Spaghetti squash

Why: A great substitute if you want a lighter alternative to pasta, or if you just want to add another vegetable to the meal.


Instead of: Mayo

Try: Avocado

Why: By swapping avocado for mayo, one-to-one, you will eliminate almost 70 calories! 


Instead of: Pizza dough crust

Try: Cauliflower crust

Why: This substitute mimics regular flour pizza crust in taste and texture, but is a low-calorie, gluten-free alternative!


Instead of: Cow’s milk

Try: Almond milk

Why: Almond milk is safe for those who are lactose intolerant and has high levels of a wide rage of vitamins and therefore has a higher nutritional value than cow’s milk.  


Instead of: Table salt

Try: Sea salt

Why: They both contain the same amount of sodium, however, sea salt is obtained naturally and goes through little to no processing, which allows sea salt to retain minerals like potassium, calcium and magnesium.


Instead of: Breadcrumbs

Try: Rolled oats

Why: Next time you are craving breaded chicken, opt for rolled oats because they are healthy carbohydrates and high in fiber.


Instead of: White rice

Try: Brown rice or quinoa

Why: Brown rice and quinoa are packed with nutrients and vitamins you can’t find in white rice.


Instead of: Tortilla wraps

Try: Lettuce leaves

Why: Use lettuce leaves as a lighter alternative that will shave calories off your sandwich.


Instead of: Coffee creamer

Try: Almond milk or Coconut oil

Why:  Avoid empty calories by opting for almond milk or coconut oil in your morning coffee. These two options are healthier and a safe alternative for people that are lactose intolerant.


Featured Recipe: Black Bean & Corn Stuffed Peppers

By: Snap Fitness

This dish is quick, healthy and delicious - making for a great weeknight dinner.


The stars of this recipe include lean ground turkey and black beans that give you a healthy boost of protein.


This recipe is sure to be a winner with its flavor combination and healthy ingredients!




Makes: 3-4 servings




3 large green bell peppers, halved and de-seeded

½ pound lean ground turkey

½ onion, diced

1 15 oz. can of black beans

1 15 oz. can of corn

1 Tbsp taco seasoning

Shredded cheese for topping




1. Place your green pepper halves upright on a baking sheet. Drizzle some olive oil over them and place them in a preheated oven at 350 degrees. Let them bake for 20-25 minutes or until they are blistering.

2. While the peppers are baking, in a large skillet, sauté the diced onions in olive oil. Once the onions are tender, add in the ground turkey. Once cooked all the way through, add the taco seasoning, rinsed black beans and corn. Combine all ingredients and let cook for 5 minutes longer.

3. Take your pepper halves place them in a casserole dish. Scoop the filling inside the peppers – overstuffing the peppers is good. If you have extra filling, you can fill in around the peppers

4. Top with a shredded cheese of your liking. Place the casserole dish under the broiler until your cheese is melted

5. Enjoy!

Featured Recipe: Blueberry Banana Protein Shake

By: Jodi Sussner, Director of Personal Training

Protein shakes are a quick and useful way to provide your body with the protein it needs. The problem some people have with protein shakes is the taste. One of the easiest ways to make the shake taste better is by adding fruit.  


The Blueberry Banana Protein Shake is one of my favorite recipes. The delicious combination is packed with so much flavor and antioxidant rich blueberries it completely disguises the protein!


It only takes a couple minutes to throw together and will keep you full for hours.




1 cup of milk (skim, almond, soy)

1 scoop vanilla protein powder

1 cup fresh or frozen blueberries

1/2 large ripe or frozen banana 

1/2 cup ice cubes




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


Featured Recipe: Peanut Butter & Yogurt Fruit Dip

By: Snap Fitness

Have you ever come across someone that doesn't love to dip? Especially when it comes to dipping fresh fruit into a creamy mixture? Well we haven't. You just can't pass up a combination like that. But most fruit dips, especially those you buy in-store, are too sugary, high in fat and calorie packed.


Look no further for a healthy, EASY alternative! This fruit dip contains only two ingredients and is ready for dipping in less than 60 seconds. It is so easy to make you can put the kids in charge!




1/2 cup Peanut butter - your choice, chunky or creamy!

1 cup plain greek yogurt




Combine the peanut butter with the yogurt in a medium bowl until well mixed. Serve with your favorite fresh fruits. It can be stored in a refrigerator up to 3 days. 


This dip is versatile too! Try dipping pretzels or graham crackers in. Or top the mixture with your favorite granola. Going to a large gathering? Create a fruit dip trifle with layers of the fruit dip between layers of fresh fruit! 



Fuel Your Body for Every Type of Workout

By: Jodi Sussner, Director of Personal Training

To maximize energy and performance based on your fitness goals, you’ll need to fuel your body pre and post workout.


Stumped on what to eat and when?  Use this as your guide.


1.  High Intensity Cardio Sprints



Go for easily digested carbs and a little protein.  My go-to snack for this type of workout is a banana with 1T peanut butter.  The banana provides the energy and calories to keep performance high, potassium to prevent cramping, and is digested before you begin.  The protein and fat in the peanut butter will keep you satiated for the long haul.



After high intensity sprints, your body is running on empty – meaning, low muscle-glycogen stores.  You must refuel post cardio sprints so that you avoid muscle wasting.  If you wait longer than 45-minutes to refuel, your body finds the energy it needs through muscle tissue, rather than fat.  Refuel your glycogen stores and feed your muscle with a combination of carbohydrates and protein - ideally, a ratio of 1 carbohydrate and 2 proteins.  This can be accomplished with 8-12 ounces of chocolate milk.  It’s quick, easy, tasty, and the right balance of nutrients post-workout.


2.  Total Body Strength Training



Focus on a balanced combination of both carbohydrates and protein since you will not be depleting your muscle glycogen stores as much as you would with cardio sprints.  My favorite pre-workout snack for strength training is a whey protein shake, combined with fruit – simply shake or blend with ice and go.



It’s important to replenish the hard-working muscles post strength training.  Fuel them with a combination of carbohydrates, protein, and little bit of fat (preferably quality fat that is a medium-chain triglyceride – don’t let the name scare you!).  Try one cup of plain nonfat Greek yogurt, 1 Tablespoon of cacao seeds (course ground, typically found at natural food stores), and 1 sliced banana.


3.  Combination of Strength and Cardio



For a workout with both strength and cardio, you’ll need the carbohydrates for energy and stamina and protein to satiate you throughout the length of your workout plus, keep muscle repair in check.  Shoot for a carbohydrate and protein rich snack like, plain Greek yogurt, with fruit and ¼ oats or granola an hour before your workout. 



You need to refuel with complex and simple carbohydrates to replenish glycogen stores – plus, protein for muscle repair.  Try 1 scoop of whey protein mixed with oatmeal (½ cup oats, hot water and cinnamon)!

Featured Recipe: Cucumber Salsa

By: Snap Fitness

This recipe is sure to be a crowd pleaser at your upcoming Summer parties. It takes little skill and time to prepare. The most time-consuming part of this recipe is the chopping of the ingredients - if you have a chopper though, it will be a breeze! 


Makes: 5 cups


Cucumber Mixture Ingredients

4 cups chopped, seeded and peeled cucumber

1 cup finely chopped seeded tomato

1/2 cup chopped red onion

4 Tbsp fresh parsley minced

1-2 (to your liking) jalapeño  peppers, seeded and chopped

2 T (or to your liking) fresh cilantro minced 

2 garlic cloves minced


Dressing Ingredients

1/2 cup reduced fat sour cream

1 Tbsp Lemon juice

1 Tbsp Lime juice

1/2 tsp ground cumin

1/2 tsp seasoned salt



In a small bowl, combine the dressing ingredients and let chill while combining the rest of the ingredients in a medium bowl. Pour the dressing over the cucumber mixture and toss gently to coat. Can be served immediately or chilled in the refrigerator.


Featured Recipe: Salsa and Avocado Salad

By: Jodi Sussner, Director of Personal Training

One of my favorites!  This easy dish is my “go-to” food when looking to enjoy something quick, healthy, and tasty.  This dish takes very little skill but, some time to chop all the ingredients – it makes for a nice dish to prepare with friends or visiting with family.  I chop and chat, they nibble and laugh – I hope you enjoy it too.


Serves – 6 (1 cup servings)


Salad Ingredients

  • 1 can – Black Beans (drained)
  • 1 can – Kernel Corn (drained)
  • 1 can – Black Olives (sliced)
  • 1 Red Pepper – chopped and seeded
  • 1 Jalapeno Pepper – chopped and seeded (use gloves or wash hands immediately to avoid getting the peppery oil into your eyes)
  • 1 pint – Cherry Tomatoes (sliced)
  • 1/2 bundle – Cilantro (leaves only – chopped)
  • 1/2 bundle – Green Onion (cleaned and chopped – white and greens parts)
  • 1 Whole Avocado (pitted and sliced)


Dressing Ingredients

  • 4T – Olive Oil
  • 4T – Rice Wine Vinegar
  • 1-2 T – Cumin
  • 1/4 – 1/2 t – Cayenne Pepper
  • 1/4 – 1/2 t – Black Pepper
  • 1/4 t – Sea Salt (or more to taste!)
  • Juice of 2-3 Limes



Whisk dressing ingredients together to combine.  Pour over remaining ingredients, stir gently.  Add avocado and chill for 30 minutes or more.  If you plan to serve this later (1/2 day or more), add the avocado just before serving.



Fueling Your Body- No Matter When you Work Out!

By: Jodi Sussner, Director of Personal Training

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.  


Featured Recipe: Overnight Oats

By: Snap Fitness

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!



- 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:

Chia seeds
Flax seed


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!


Posts 81 - 90 of 95