Snap Fitness Health & Fitness Blog

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Make This Fall The Best Ever

By: Snap Fitness

Warm cider, crisp air, and colorful leaves. Although autumn may not mark the beginning of a new year, it certainly signifies a time of transition. With fall right around the corner, it’s the perfect time to re-evaluate and reinvent your healthy lifestyle.

 

For many, setting aside the time for health and fitness is a commitment, which is why we must deliberately make time for it. We all have busy lives apart from wellness, but often, all it takes to get started is a bit of planning. 

 

Start with a schedule. Be efficient with your free time and be mindful of the time of day when you feel you are most motivated or have the most energy. Morning, afternoon, or evening, choose the best time for you - and hold yourself to it.

 

Movement is the main goal, no matter what. If you feel that you’re motivated to exercise when others are around, consider asking friends or family to join you. Activities planned around fitness, like morning walks, weekend bike rides, and after-dinner yard games, are all great ways to stay active.

 

But it isn’t just about exercise. To truly live a healthy lifestyle, it’s important to monitor what we put into our bodies as well. The best way to maintain a balanced diet is to be prepared, as we tend to compromise nutritious foods in light of convenience. Prior to grocery shopping, make a list that includes plenty of fruits and vegetables. A kitchen stocked with the right foods yields healthier choices, and allows us to plan our meals ahead - whether making lunches the night before, or preparing a balanced breakfast.

 

Lastly, and most important of all, find the balance. Between family and friends, work and play, stay organized, and make a little time for everything. It’s time to turn over a new leaf!

Boy Band Playlist

By: Snap Fitness

Every generation has boy bands that can distinctly be remembered as a large part of their adolescence. Or perhaps you’re still in the boy band craze of the post-millennial pop groups.  Either way, boy bands tend to create high-energy music that is perfect for a workout playlist.

 

We assembled what we think are some of the best boy band songs from all times ranging from the Jackson 5 to todays popular groups such as One Direction and The Wanted.

 

Here are eight boy band songs that are a must:

 

“Midnight Memories” – One Direction

“Summer Girls” – LFO

“I Want You Back” – Jackson 5

“Everybody (Backstreet’s Back)” – Backstreet Boys

“Glad You Came” – The Wanted

“It’s Gonna Be Me” – *NSYNC

“Burnin’ Up” – Jonas Brothers

“Step by Step” – New Kids on the Block

 

Did your favorite boy band song not make our list? Please share it with us on our Facebook page. 

Hip-Hop Playlist

By: Snap Fitness

Get bumping in the club with this hip-hop playlist. Because after all, nothing pumps you up more then a little Jay Z and Kanye. Pop in your headphones and get jacked up with these high-energy Hip-Hop jams during your next workout.

“Holy Grail” – Jay Z feat. Justin Timberlake

“The Monster” – Eminem (feat. Rihanna)

“Stronger” – Kanye West

“Started From the Bottom” – Drake

“Show Me” – Kid Ink

“All I Do Is Win” – DJ Khaled (feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross)

"Can't Hold Us" – Macklemore

“A Milli” – Lil Wayne

What you’re favorite Hip-Hop song to workout to? Let us know on our Facebook page! 

10 Interesting Facts About the Heart

By: Snap Fitness

As many of you know, the heart is one of the most important organs in the human body. Here are ten facts about the human heart that make it even more fascinating.

 

1. Your heart beats over 100,000 times per day.

2. Your heart can keep beating even if it is separated from the body because it has its own electrical impulse.

3. Every day, your heart creates enough energy to drive a truck for 20 miles.

4. Your body has about 5.6 liters (6 quarts) of blood. These 5.6 liters of blood circulates through the body three times every minute. In one day, the blood travels a total of 12,000 miles.

5. Your heart is actually located almost in the center of your chest, between the lungs. It’s tipped slightly so that a part of it sticks out and taps against the left side of the chest.

6. Your heartbeat changes and mimics the music you listen to.

7. The pressure created in the heart during a heartbeat is enough to squirt blood a distance of thirty feet.

8. Your heart will pump nearly 1.5 million barrels of blood during your lifetime, enough to fill 200 train tank cars.

9. In a 70-year lifetime, the average human heart beats more than 2.5 billion times.

10. A man’s heart weighs about 10 ounces, while a woman’s heart weighs approximately 8 ounces.

 

It's clear that the heart is a remarkeble organ and it's important we take care of it. That's why Snap Fitness has teamed up with the American Heart Association. Click here to donate to the AHA. 

 

Source:

Mercola, J. (n.d.). 11 Fascinating Facts About the Human Heart Infographic. Mercola.com.

Watson, S. (n.d.). Five Amazing Facts About the Human Heart. WebMD.

Topol EJ (ed). Cleveland Clinic Heart Book (2000) New York: Hyperion.

#SnapNation Success Story: Fab Four La Crescent, MN

By: Snap Fitness

No matter your age, Snap Fitness can make a positive impact on your life. Just ask the “Fab Four” from the La Crescent, MN club.

 

Barb S., Faith H., Julie E., and Lois C. are all regulars at their local Snap Fitness. The ladies range in age between 63 and 82 years old, but as the saying goes, age is only a number.

 

“There are limitations when you get older, but it’s important to work around them,” Julie said.

 

The club opened five and a half years ago. The women said they joined because the location is close to their homes. But what started out as simply a gym has evolved into a second home.

 

“It’s not just a gym, it’s a community,” Julie said. “I met Barb, Faith, and Lois here. We all have the same mentality, which is to maintain our health and progress."

 

The ladies found they had plenty in common, like grandchildren and a desire to make the most of their workouts. While accessibility to the gym brought the “Fab Four” together, the club’s personal training program allowed them to reach new fitness heights. Like being able to dead lift over a hundred pounds.

 

Faith H’s record is 163 pounds. Lois C. can dead lift 173. Julie E has lifted over 200 pounds. At 82, Barb S. can dead lift more than 75 pounds.

 

“My biggest accomplishment has been getting strong,” Barb said. “My grandkids will say, ‘Don’t’ mess with grandma!’”

 

Some of the ladies initially were skeptical about getting a personal trainer.

 

“I have exercised my whole life, mainly cardio,” Julie said. "It took one of the personal training sessions to make me realize how important strength and endurance training is.”

 

For Barb, she wanted to learn more about targeting “trouble areas."

 

“I had been exercising and didn’t know what moves worked what parts of the body, so it seemed like a logical choice to get a personal trainer,” Barb said.

 

The women agree that working with personal trainers Jordan and Shannon has been “phenomenal.” Julie said they are well-educated and know how to motivate them the right way.

 

Jordan said each of the “Fab Four” have their own workout regiment, including strength and endurance training.

 

“It’s exhilarating to say, ‘one year ago, we couldn’t do this,” Julie said.

 

If you’re on the fence about joining Snap Fitness, Faith said the answer is easy.

 

“Absolutely sign up! Don’t even hesitate,” Faith said. “And seriously consider getting a personal trainer. You learn how to do things correctly and you’re not as apt to give up.” 

Tips for Starting Your Workout Journey

By: Snap Fitness

For many people, working out is a chore. If you don’t have the passion for it, it’s a hard habit to get into – and we understand. There are plenty of reasons why people avoid exercise. “It’s too hard.” “I don’t have time.” “I don’t know where to start.” Have you given these excuses before? You can talk yourself out of doing anything, but what good does that do you?

 

Exercise is a key part in leading a healthy life. You’ve probably read all the health benefits that come with exercising regularly. Starting your fitness journey is the hardest part. Trust us, working out does get easier the more you do it. It’s all mental. If you believe in yourself, you can work out – even if it’s just walking on a treadmill for 10 minutes. That is something to be proud of, and you can grow from there.

 

You CAN change your life. You CAN kickstart your fitness journey!

 

Here are three easy ways to start working out:

 

-Set a goal: make it easy and measurable! Go for the low-hanging fruit. Write it down on a piece of paper and keep it where you’ll see it every day. By seeing this goal over and over, you’ll have it ingrained in your head. By making it something you can measure, you can easily track progress. There’s nothing better than accomplishing a goal, no matter if it’s big or small.

 

-Find your support group: Tell your friends and family that you want to start working out. These people love and support you no matter what. They will do everything to support you and keep you motivated on your journey. When you feel too tired to go to the gym, call or text them. Have them send you words of encouragement.

 

-Track your progress: Every time you work out, write down exactly what you did. Keep a journal of your workouts. This will help you see how you’re improving from week to week. Miss a day? Don’t beat yourself up over it. Do the best you can and know that you will see a difference in your life.

Get Moving for National Physical Fitness and Sports Month!

By: Snap Fitness

Did you know only one in three adults get the recommended amount of exercise each week? Less than five percent of adults log 30 minutes of daily physical activity. People waste hours and hours in front of TV and computer screens, but can’t carve out a fraction of that time to exercise.

 

This month is the time to change all that! May is National Physical Fitness and Sports Month. Physical activity doesn’t just help you control your weight, it lowers the risk of type II diabetes, heart disease, and other diseases. 

 

It’s important to know that physical fitness does not mean hard-core exercise. You don’t need to be running five miles every day to see results!

 

Here are some fun and easy ways to get your fitness on this month:

 

-Take the stairs whenever possible.

-Stretch when you wake up in the morning and before you go to bed at night.

-During your lunch break, take walks outside or around your building.

-Find your fitness BFF! Start making gym dates where you can catch up while doing the StairMaster or elliptical.

-If you live by a park, start a boot camp with your neighbors and family members. If there’s a hill nearby, even better! Run up and see the view from the top.

-Join a recreational basketball or softball league in your community. It’s a great way to meet new people and get moving – no sports experience required!

 

How are you going to exercise this month? Share your plans on our Facebook page!

Country Playlist

By: Snap Fitness

Giddy-up, Snap Nation! For all you country fans out there, this is the perfect soundtrack to your next workout. It’s perfect for any cardio or strength training workout. For inspiration, imagine Carrie Underwood’s killer legs or Tim McGraw’s sculpted arms (seriously, how do they get like that?) and get the good time going at your club. Just make sure you leave your cowboy hat and boots at home. Those boots weren’t made for running on treadmills!

 

“That’s My Kind of Night” — Luke Bryan

“Undo It” — Carrie Underwood

“Done” — The Band Perry

“Days of Gold” — Jake Owen

“The Only Way I Know” — Jason Aldean feat. Luke Bryan and Eric Church

“Sideways” — Dierks Bentley

“Keep On” — Eric Church

“’Til My Last Day” — Justin Moore

“Fastest Girl in Town” — Miranda Lambert

 

What's your favorite country song? Share it on our Facebook page!

Success Story: Tiffany D. from MI

By: Snap Fitness

We had the opportunity to chat with Club Manager Tiffany Duffield from Greenville, MI, about her recent weight loss. Tiffany has a passion for health and fitness and believes that anything is possible if you put your mind to it. Not only is she a sensation in the news, she was recently nominated for the Governor’s Fitness Award. We are proud of Tiffany! Her dedication, determination, and passion for helping others is infectious.

How has losing weight changed your life?
TD: In every way imaginable. I am a whole different person. The struggles of being morbidly obese make doing simple daily activities almost unbearable. Now walking a flight of stairs, playing with my children, and even going to the movies are enjoyable.

What do you think helped you the most in your weight loss?
TD: Choosing to surround myself with motivating active people and having my whole family eat healthy.

What was your turning point in wanting to lose weight?
TD: Fear. I was scared that I was going to die from complications brought on by my weight. I had three girls and a loving husband to live for and I really wanted to live.

What is one thing you can do now that you never thought possible?
TD: I can race bicycles, run 10 miles, and lift massive weights, but honestly I am happy being able to tie my shoes.

If you could thank one person for your success in losing weight, who would it be?
TD: My husband. Losing over 200 pounds is an emotional experience. My husband has always been a fit, competitive athlete, never blinked an eye when I flipped my life upside down. I needed to take control of my health, and he has been there every step of the way. From bike rides, 5Ks, 10Ks, every new jean size, and every struggle, he has been right by my side.

How long have you worked at Snap Fitness?
TD: I have been at Snap Fitness in Greenville for two and a half years.

How do you motivate members at your gym?
TD: I am just me: 100 percent unfiltered, work my butt off, sweat all over the place me. I talk to them like I would my friends. I weigh them and celebrate every loss and every non-scale victory. I work hard, and people respect that. I think in a small way, they want to make me proud.

What sparked your interest in Snap Fitness?
TD: I needed a career in the health and fitness field. There wasn’t even a second guess about it. I have a gift for motivating people and I knew that I was able to transform my life. I wanted to do my best to pay that forward. I heard Snap Fitness was coming to town and instantly applied. It was an instant perfect fit for me.

What’s the best part about working at Snap Fitness?
TD: Everything! I love our members. They inspire me every day – from the beginner who can barely walk on the treadmill to the elite athlete spending 10 miles running. Every pound they lose, every weight they lift, every extra mile they are able to do makes me smile. To know I was a tiny little part of that gives me purpose. I am here to live my life to the fullest and have this amazing opportunity to help others live theirs.

What is one piece of advice you have for those who are starting out their weight loss journey?
TD: Give it time and clean up your diet. All of the exercise in the world will not work if your diet still isn’t clean.

What will 2014 look like for Tiffany?
TD: 2014 is starting off to be an exciting year. I have road races and mountain bike races lined up throughout the year, motivational speaking engagements and a strong focus on keeping my gym rocking and rolling with new boot camps, cycling classes, and weight loss challenges.

Find Your BFF (Best Fitness Friend)

By: Snap Fitness

What are friends for? They’re here to help, support, and love you whenever you need it. You turn to them for guidance whenever you have a question or concern about work and relationships. Why not include them in your fitness journey, too?

 

We all know exercise is an easy way to combat depression. A lot of the time, we struggle to get started or find the motivation when we’re feeling down. That’s when your best friend comes in. As your friend, he or she isn’t going to let you stay in a depressed state. Their support is so much more personal and helpful because they truly know you and can offer genuine advice.

 

There are several benefits in working out with a friend. Instead of dreading your run on the treadmill, you can chat away with your buddy on the machine next to you. The time will fly by while you catch up on the latest in each other’s lives. Your friend will encourage you to go that extra five minutes and really push yourself.  Suddenly, your workout is more of a fun, healthy, sweaty gym date with your pal.

 

Another benefit is that you don’t need to impress your friend. They already love you, and you can be comfortable and honest with them. They’re not going to judge you on your effort or appearance. They want to help you reach your fitness goals. They’ll keep your confidence high and dedicated to your fitness plan.

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