Snap Fitness Health & Fitness Blog

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Inside Scoop: Training With Landon Cassill

By: Snap Fitness

Hey #SnapNation!

 

Landon Cassill here with a sneak peak into what I've been up to lately!

 

After the crazy weekend with the Quaker State 400 in Kentucky and Muncie 70.3, I went straight from Kentucky to Houston to do a three day swim “camp" with my swim coach Tim Floyd and the Magnolia Masters swim team. Tim is a well-respected coach in the triathlon world who is responsible for coaching some of the fastest swimmers in the Pro Ironman ranks.

 

From that busy weekend to the three days in Houston (with two swim workouts a day), I was officially tired by the time I got back home to Charlotte. I had a couple days to spend at home and get ready to head to New Hampshire for another NASCAR race. Between the New Hampshire and Indianapolis races, I focused on recovering, not putting a lot of pressure on working out, and planning my preparations for Austria. At that point, Austria was about six weeks away,and I felt like my body could handle about three or four weeks of mega volume and intense workouts, so I set my mark on going easy until about July 27 to get started on a four-week block of rebuilding my fitness for the World Championships, including a week of taper/rest leading into the event.

 

With the new baby in the house, I am also trying to find our new daily routine and when the best time is for me to fit in my workouts while still giving my wife a break during the day! I’m finding that the early mornings in the pool are becoming more and more important, with the rest of my workouts being done in the mid-to-late afternoon. Trust me, it hasn’t been an easy process. I’ve blown through multiple 5 a.m. wake up calls so far and have regretted skipping a workout here and there.

 

Now that we’ve made it to July 31, I’ve put in a fairly decent week of workouts. Strong, but nothing close to what I’ll be doing over the course of the next three weeks. I’ve ran just about 20 miles this week, 10 of those miles coming from one run, but I’ve put in almost 125 miles on the bike, and 10k meters in the pool. That’s about 13 hours of training.

 

Over the next three weeks, I will hopefully double that run mileage with my longest run being around 16 miles. One of the biggest things I’m focused on is strength on the bike for the climbs through the mountains in Austria. For that, I am doing a lot of low cadence/high resistance muscle tension work on the bike and leg strength exercises like squats and lunges at Snap Fitness.

 

As far as my running is concerned, I’ve felt like run strength has also been a weakness of mine, so those workouts in the gym are going to help me, along with some higher-intensity runs during the week to build leg speed. Because my run speed just hasn’t been there the past few weeks (maybe because of the hot weather or lingering fatigue from the past couple months), these run workouts will be good to get my leg speed back up. Sometimes, a treadmill session at the Snap Fitness club is even better than a run outside for me because I can control the pace on the treadmill and really dial in my goal for the workout.

 

It's been a wild ride! Stay tuned for even more insider training blogs as I prepare for the IRONMAN 70.3 World Championship.

 

- LC

How to Get Into a Morning Workout Routine

By: Snap Fitness

Sometimes staying under the warm covers can seem much more appealing then hitting the gym at the early hours of the day. However, exercising in the A.M. jump-starts your metabolism, and keeps you burning calories at a higher rate all day. Also, you get your exercise out of the way and don’t have to worry about not having time for your workout routine, should something unexpected come up during the day.

 

Try these seven helpful tips to help you get out of bed and into the gym.

 

Pack Your Gear
Before bed, set out your clothes, charge your iPod, and leave your shoes by the door. With everything ready and waiting, it'll speed you on your way. 

 

Make it a Date
Having a fitness buddy makes you obligated to show up for a morning workout. Make a weekly plan to meet at the gym early in the mornings. You’re less likely to bail out on a morning workout if you know someone is waiting for you.

 

Get Some Sleep
It’s much easier to rise and shine in the morning when you're truly rested. That means turning in 7-8 hours before you plan to wake. Shut off all your devices and lower the room temperature an hour before going to sleep. 

 

Move Your Alarm

Set your alarm across the room so you have to get up and out of bed to turn it off. Then, once you’re up, flip on the lights. Turn on some music to get you excited.


Tell the World

We're not suggesting you share every detail of your workout with the world but getting feedback and support from your social network can help assure your morning workout happen. Mention how you’re trying a class in the morning.

 

Make Breakfast a Priority
A small meal you can digest quickly that contains protein and complex carbs will fire up your brain and give you the energy you need to break a sweat. We suggest yogurt and fruit, peanut butter and apple slices, hard boiled egg, or whole grain toast.  

 

Super Sleep? Give it Time

When you first start morning workouts it may be hard for you to jump out of bed and exercise instead of hitting snooze. But after a week or two, your body will adjust to your early workout routine and it will be easier for you to get to the gym.

 

Now get some rest tonight and start your morning workouts tomorrow! Tell us #SnapNation: How do you get up in the morning to workout? Share with us on our Facbeook or Twitter accounts.

Spring Break Playlist

By: Snap Fitness

Put some spring in your step with this playlist! The temperatures are heating up, and so should your workout tunes. You don’t need to be at a pool or beach to enjoy these songs. No matter if you’re taking a vacation by yourself, with your family and friends, or having a “stay-cation” at home, stick to your fitness routine and listen to this playlist next time you’re in the gym!

 

“Lips Are Movin’” – Meghan Trainor

 “Honey, I’m Good.” – Andy Grammer

“Sledgehammer” – Fifth Harmony

 “Want To Want Me” – Jason Derulo

“Shut Up and Dance” – WALKTHEMOON

“Time of Our Lives” – Pitbull & Ne-Yo

“Sugar” – Maroon 5

 

What’s your favorite song right now? Share it with us on Facebook!

Where to Start with Nutrition

By: Snap Fitness

I get this question a lot working with people that are new to exercise and eating right as well as people that are lifelong exercisers — "Where do I start?” 

 

This question is critical to get the client started but also very important on framing what their expectations are for what they can do or what they can achieve. Of course I want to tell them to ditch all their old bad habits and routines and start fresh with this “New Year, New You” type of thought process but that doesn’t typically work with most of us that have more than one or two bad habits to break or reverse.

 

This is what I tell them. It’s not so important where you start but just THAT you start. I have them pick something: a meal, a goal, a habit, and start there! Typically it is a diet or eating-related habit, so let’s take that example. I have them typically start with breakfast. Starting off the day right helps most people stay on track better throughout the day and sets the tone for the day. Start with a breakfast that has some carbs, some fat, and a good amount of protein to keep you full longer and avoid the mid-morning crash. An easy example would be your favorite protein shake, an egg or two, and a complex carb like whole wheat toast. This will start fueling your body for the day ahead.  

 

Once breakfast is conquered, I move on to the night time and help them develop a strategy for what to do at dinner or post-dinner snack. I find that if you can bookend the day with good choices then the rest of the day has a much greater chance of falling into place for most people. This biggest thing I try to get across to my clients that are looking to lose weight or get healthy is that THEY need to make it happen. Nothing is going to fall from the sky and magically get them results. THEY need to start. Where or what isn’t the most important thing — STARTING is!

 

Where to Start with Nutrition

By: Snap Fitness

I get this question a lot working with people that are new to exercise and eating right as well as people that are lifelong exercisers — "Where do I start?” 

 

This question is critical to get the client started but also very important on framing what their expectations are for what they can do or what they can achieve. Of course I want to tell them to ditch all their old bad habits and routines and start fresh with this “New Year, New You” type of thought process but that doesn’t typically work with most of us that have more than one or two bad habits to break or reverse.

 

This is what I tell them. It’s not so important where you start but just THAT you start. I have them pick something: a meal, a goal, a habit, and start there! Typically it is a diet or eating-related habit, so let’s take that example. I have them typically start with breakfast. Starting off the day right helps most people stay on track better throughout the day and sets the tone for the day. Start with a breakfast that has some carbs, some fat, and a good amount of protein to keep you full longer and avoid the mid-morning crash. An easy example would be your favorite protein shake, an egg or two, and a complex carb like whole wheat toast. This will start fueling your body for the day ahead.  

 

Once breakfast is conquered, I move on to the night time and help them develop a strategy for what to do at dinner or post-dinner snack. I find that if you can bookend the day with good choices then the rest of the day has a much greater chance of falling into place for most people. This biggest thing I try to get across to my clients that are looking to lose weight or get healthy is that THEY need to make it happen. Nothing is going to fall from the sky and magically get them results. THEY need to start. Where or what isn’t the most important thing — STARTING is!

 

How to Motivate Yourself

By: Snap Fitness

 This time of year can be tough to get yourself to the gym and give 100 percent in your workouts. Our New Year's resolutions tend to be replaced by the "winter blues." Don’t let the blues get you down and differ you from your goals! We compiled a list of useful tips to help get you back on track with your fitness regimen. 

 

Write down your workouts 

  • Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.

 

Have a workout partner

  • It could be a significant other, a family member, or a friend. This person will help to push and encourage you.

 

Keep track of your accomplishments

  • Looking at your progress and how far you’ve come will motivate you to go further. Keep pushing!

 

Switch things up

  • By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.

 

Crank the beats

  • Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.

 

A short workout is better than no workout

  • Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.

 

Sign up for an event

  • Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.

 

Rest!

  • Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.

 

For more motivation, nutrition, and fitness tips, follow us on Pinterest!

 

How to Prepare for Your First 5K

By: Jodi Sussner, Director of Personal Training

With spring just around the corner, you may be more motivated to hit the treadmills to prepare for an outdoor running event. If you haven’t run a 5k and you’ve always wanted to, this article is meant just for you!

 

I have put together a 5k training program that you can do right in your Snap Fitness club. Taking the first step is always the toughest – let’s leap!

 

Rundown to Running: Here is an 8-week sample workout to get you up and running and ready for your first 5k race!

 

How to Prepare for Your First 5K

By: Jodi Sussner, Director of Personal Training

With spring just around the corner, you may be more motivated to hit the treadmills to prepare for an outdoor running event. If you haven’t run a 5k and you’ve always wanted to, this article is meant just for you!

 

I have put together a 5k training program that you can do right in your Snap Fitness club. Taking the first step is always the toughest – let’s leap!

 

Rundown to Running: Here is an 8-week sample workout to get you up and running and ready for your first 5k race!

 

National Heart Awareness Month

By: Snap Fitness

Having a healthy heart is key in preventing diseases and heart related issues. There are three major components to having a healthy heart:

 

1.     Exercise daily

The more a person works out, the more efficiently the heart can pump blood and oxygen to the working muscles. Here are some great heart-healthy workouts:

  • HIIT training: Doing high-intensity interval training (HIIT) increases calorie burn, strengthens the heart to work anaerobically, and expands the fat-burning zone (anaerobic zone).  
  • Weight lifting: Lifting weights help build muscle mass, which helps burn fat. 
  • Running: Invertal training is highly effective in improving cardiovascular fitness.
  • Cycling: If running puts too much pressure on your joints, cycling is a great alternative to boost your cardiovascular fitness.

Try alternating between 2 or 3 of these cardio options to keep your workouts exciting and constantly challenge your fitness abilities.

 

2.     Eat wholesome foods

Load your grocery cart with fruits, vegetables, whole grains, legumes, and lean meats. These things provide your body with the nutrients it needs to function properly. Avoid trans-fats at all costs! These can be found in:

  • Crackers
  • Margarines
  • Packaged snack foods
  • Deep-fried foods
  • Fast foods
  • Bakery products
  • “Partially hydrogenated” foods

Focus on adding foods that are similar to how they are found in nature. When you pick up an item at the grocery store, ask yourself, "Did this come from a farm or a factory?" 

 

3.    Avoid smoke and tobacco!

We are all aware of the negative affects smoking and tobacco have on the body. Maybe you or someone you know just has a cigarrette when they drink. It is important to know that even one cigarrette once in a while is still harmful to the heart and blood vessels. Second hand smoke does the same thing so try to avoid it at all costs. 

 

Start implementing these three things in your life today! 

 

 

Achieve your New Year's Resolutions

By: Snap Fitness

A new year means new goals! No matter what you want to accomplish, the most important aspect to reaching your goals is staying motivated and dedicated.

 

Here are some tips to keep in mind:

 

• A goal without a plan is just a wish. Don’t just think about what you want to do; go out there and make it happen!
 
• Envision your future. Think about where will you be in five or 10 years. Think about where you want to be and work towards that long-term goal.
 
• Find your passion and connect with it. When you have meaningful intentions it is easier to follow through with something.
 
• Take control of your goal. The only thing stopping you from your goal is YOU!
 
• Write down your goals. Post them where you will see them every day as a reminder.
 
• Invest your time and effort into attaining your goals. Time management is key, especially when you have a lot of your plate.
 
• Find a supporter that will encourage you through the process. Support from another person can go a long way. It also gives you the mentality that you cannot let that person down as well.
 
• Trust the process! If you make the time, effort, and energy for your goals, good things will come!

 


 

How are your resolutions coming along so far in 2015? Share them with us on our Facebook page!

Posts 1 - 10 of 110