Snap Fitness Health & Fitness Blog

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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 muscles use oxygen. Anaerobic fitness is measured by the maximum ability to take in, transport, and use oxygen. 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. Tobacco chew isn't any less harmful than cigarettes if it is used long-term.





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!

Tips for Starting a Fitness Routine

By: Snap Fitness

New to one of our clubs? Don’t worry, you aren’t alone this time of year. Starting your fitness journey can be an exciting, nerve-racking experience. The most important thing to remember is that you’ve made the decision to change your lifestyle. With the right mindset and dedication, you’ll see your hard work pay off in no time!


When it comes to picking up a workout routine, here are some easy tips to follow:

Let go of expectations. Everyone’s fitness journey is different. Someone may see quicker results on the same routine as you and vice versa. Just because you aren’t seeing results right away doesn’t mean you aren’t making progress. Stay positive and trust the process. Your first week of workouts will be filled with baseline results. Don’t expect to run a six-minute mile right off the bat!


Be a planner. The best way to stay committed is by adding your workouts to your calendar. This also applies to your goals. If you hope to lose a certain amount of weight by a specific date, plan it out accordingly. By writing it down, you’ll be able to hold yourself accountable. Decide what time of day works best for you. Are you an early bird or a night owl when it comes to your gym time? Be consistent, as this can help you build a routine.


Know your support system. Starting your fitness routine can be tough, but you don’t have to do it alone. Get your family and friends involved. Let them know that you’re making fitness a priority, so that they can help you and keep you motivated along your journey. You can also find support in your club. Get to know your club manager and personal trainers – they have plenty of tips and can help you reach your goals.


Celebrate accordingly. When your hard work pays off, that is something to celebrate! Maybe you’ve had your eye on a new pair of shoes or a party where you can’t wait to show off your results. Whatever it is, make sure you treat yourself accordingly. That doesn’t mean splurging on sweets or alcohol. Remember, a healthy lifestyle is exactly that: a lifestyle. It’s an ongoing process that you can make the most of if you try every day.

Winter Warm-Up Playlist

By: Snap Fitness

Having some trouble getting back into your fitness routine post-holiday season? It’s probably time for a new playlist. These songs are perfect for your pre-workout stretching and warm-up jog. Let Bruno Mars and Adam Levine get you pumped up for your squats, lunges, curls, and more!


“Uptown Funk” – Mark Ronson feat. Bruno Mars

“These Are The Days” – Avicii

“I Bet My Life” – Imagine Dragons

“Love Runs Out” – OneRepublic

“Lucky Strike” – Maroon 5

“Everybody Talks” – Neon Trees

Booty-Blast Playlist

By: Snap Fitness

Every workout routine needs a perfect playlist to keep you focused and moving to the beat. The tracks below are spot on for your next glute-focused workout! Let Beyoncé and Justin Timberlake’s jams push you through the final reps of single-leg front raises and dumbbell squats.


“Bootylicious” – Destiny’s Child

“Low” – Flo Rida

“Fat Bottomed Girls” – Queen

“Ms. New Booty” – Bubba Sparxxx

“Baby Got Back” – Sir Mix-A-Lot

“Shake Your Body (Down to the Ground)” – The Jacksons

“Booty Work” – T-Pain

“Love Lockdown” – Kanye West

“SexyBack” – Justin Timberlake


What’s your favorite song to squat to? Share it on Facebook or Twitter with us!

Fitness-Inspired Halloween Costumes

By: Snap Fitness

Halloween is right around the corner! We all know finding the perfect costume can be a tedious task. Don’t leave this to the last minute! Forget the traditional ghost or policeman/woman get-up and go with one of our fabulous fitness-inspired costumes.


Richard Simmons: You know the drill. Metallic short-shorts, loose tank top, and knee-high socks. The classic afro wig is optional, but very encouraged!

A Wheaties Box: Live up to your childhood dream of making the cover of this cereal box! This is a great do-it-yourself project. Head to your local arts and crafts store to get a cardboard box and paint. Cut out a spot for your head and get creative with the artwork!

The Karate Kid: Give this Halloween a kick of ‘80s nostalgia. All you need is a karate gi, black belt, and handkerchief to tie around your head. Mr. Miyagi would approve of this one.

Cyclist: Life’s tough, wear a helmet! Bike is optional, but spandex is not.

Olympian: Represent your home country on Oct. 31! Throw on your respective colors – complete with sweatband and gold medal, of course. Winners work out at Snap Fitness!

Professional (or Throwback) Athlete: On a budget? Wear your favorite jersey. It could be your favorite athlete’s or your own from high school or college playing days.

Jazzerciser: Go for the classic throwback with a leotard, sweatband, leggings and legwarmers. You’ll have your fellow party people singing Jock Jams with you all night.


Remember, fitness is always in style! Share your Halloween costumes with us on Facebook, Twitter, and Instagram.

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. 



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

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

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

Posts 1 - 10 of 77