Snap Fitness Health & Fitness Blog

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My Snap Success Story: Chris L. Find New Life at 39

By: Snap Fitness

This week is Chris’ 39th birthday. And life has never been better.

Until recently, Chris weighed over 400 pounds and paid no attention to his overall health, until a break-up with his long-time girlfriend changed his outlook.

“I first started trying to get healthy after my break-up, but I quickly realized that this had to be about me getting in shape for myself or it would never work,” says Chris. “At that point I let go of the negative feelings and moved on with my life.”

Part of moving on included joining Snap Fitness in Ionia, Michigan. Chris works a steady 8:30 a.m. – 5 p.m. schedule every day, so being able to schedule his workouts around his job was important.

“I hit the gym for a good two hours every day,” he shares proudly. “I do an hour of lifting and an hour of cardio, and twice a week I participate in 20 minute boot camps. Plus I’m staying active throughout the day like I never have before.”

In addition to his new-found workout routine, Chris took a step back and reevaluated his diet.

“I eat clean,” he says. “No fast food, no soda, no deep-fried foods. I only drink water or an occasional glass of milk with meals, and I stick to fresh fruits, veggies, tuna and chicken. I can buy five bananas for less money than a candy bar!”

Thanks to his exercise and diet changes, Chris is down to an amazing 274 pounds.

“I still have a ways to go, but I can’t wait to send you guys my picture next summer,” he says. “My birthday is this Friday, and I’m in the best shape of my life. Thank you Snap Fitness!”

American Diabetes Month - Tips for Becoming More Active

By: Snap Fitness

Source: American Diabetes Association

In our continued support of American Diabetes Month, here are some tips for adding more activity into your daily routine. Remember – the more you move, the more calories you burn and the easier it is to keep your blood glucose levels in on target!

More and more research is finding that sitting too much for long periods of time is harmful to our health. Just getting up once an hour to stretch or walk around the office is better than sitting for hours on end in a chair. Take every opportunity you can to get up and move.

Here are just a few ways you can do it:

At work:

- Take the stairs instead of the elevator at the office and in the parking garage
- Get up once an hour while you are at work and take a quick walk around your office
- Stand up and stretch at your desk
- If you go out for lunch, walk to the restaurant
- If you take public transportation to work, get off a stop earlier and walk the rest of the way to your office
- Use a speaker or mobile phone so you can pace around your office during conference calls
- Try some chair exercises during the day while at your desk
- Fidget (when appropriate) – tap or wiggle your foot while working at your desk

At home:

- Take the dog for a walk around the block
- Do your own yard work such as mowing the lawn or raking leaves
- Do your own housework such as vacuuming, dusting, or washing dishes
- Play with the kids – play catch or throw the Frisbee around
- Walk in place during the commercials of your favorite television show
- Carry things upstairs or from the car in two trips instead of one
- Walk around the house or up and down stairs while you talk on the phone

While You’re Out and About:

- Park at the far end of the shopping center lot and walk to the store
- Walk down every aisle of the grocery store
- If you are at the airport and waiting for a flight, walk up and down through the terminal
- When on a road trip, stop every few hours to stretch and walk around

My Snap Fitness Success: Melanie S. loses 70 pounds in eight months

By: Snap Fitness

Last September, Melanie new that she needed to lose weight, and told her husband that she wanted to join a gym. His response was less than encouraging.

“He told me not to join a gym that has long-term contracts since I probably wouldn’t go anyways,” she recalls. “That just motivated me even more.”

She joined the Snap Fitness in Jacksonville, Oregon since it was close to her home, business, and her daughters’ school. Once she got into a routine, Melanie started feeling stronger and looking better than ever.

“I worked out five or six times a week, just using the ARC trainer and some light weights. Then I moved on to free weights and started lifting more. I loved it!”

Between her new workout regimen and an improved diet, she’s managed to lose 70 pounds in the past eight months.

“It was a long, emotional battle and it messed with me sometimes, but I knew I could do it,” she says proudly. “I’m down from a size 16/18 to a 6/8. I love my new body and I love Snap Fitness who helped keep me motivated!”

My Snap Success: Daniel H. Drops 70 lbs. in 7 Months

By: Snap Fitness

Daniel H. was never a “health nut.” He was always active, balancing two part-time jobs, sports and academics all the way through high school, and his father owned a construction business, meaning Daniel’s afternoons and weekends were jam packed full of manual labor. Still, he never watched his diet or thought about what he ate. Fortunately for him, his active lifestyle canceled out those calories and kept him in decent shape. Then one day, it all changed.


Five months after graduating high school, Daniel’s parents bought a local grocery store, and he traded in his long days of working in the sun for a new job that came with a cozy chair and air conditioning.


“I was sitting behind a cash register all day, just eating anything and everything I could possibly want,” he explains. “Then about two months later they opened a pizzeria in the store, and the eating continued. Next thing I knew I had gained more than 60 pounds.”


Realizing he needed to make changes, Daniel tried dieting on his own. Unfortunately, it didn’t stick.


“I would go on a diet for a couple of weeks, then break down and end up gaining twice the amount I had lost,” he says. “At one point I was really low, and thought ‘I’m miserable when I’m dieting, but I’m happy when I’m eating. Who cares if I’m fat?’ which was a bad place for me to be.”


That’s when Daniel joined the Snap Fitness in Lockport, N.Y. and finally got on a workout and eating plan that were right for him.


“Snap Fitness helped me shatter my old habits,” he says proudly. “I’ve lost over 70 pounds in the past seven months, and created a new life for myself. I’ve never felt better.”


When it comes to getting started on the path to losing weight, the first step is always the hardest. But just like Daniel experienced, having the right group of people around you can make a world of difference.


“I want to thank the Snap Fitness crew for helping me get back in shape. They’ve been great, and I couldn’t have done it without them.”

Jump Into Fall Playlist

By: Snap Fitness

There are two things that make that trip to the gym worthwhile:


1. The feeling you get when your workout is finished

2. Music


A kick butt playlist can make all the difference. Think back on the times when you either forgot your music, or didn’t work out with music at all. Was it tougher to get motivated? Exactly.


To help inspire you to work harder, we’re revamping your fall playlist with some new tracks to keep your feet moving!.


Grab your headphones and hit the gym! 



The 411 on a Nutritious Diet

By: Snap Fitness

Everyone wants to eat healthy. But what does “healthy” really mean?

Is it nothing but fruits and veggies for every meal? What about fast food restaurants that have healthy options; do those count?

Understanding a healthy, nutritious diet can be overwhelming if you don’t know what you’re looking for. That’s why this week we’re helping you get down to basics.


A nutritious diet has five characteristics: 


1. Adequacy – provides all the essential nutrients, fiber and energy in amounts that are sufficient to maintain health and body weight 


2. Balance – all nutrients are being consumed proportionality  


3. Calorie control – the foods you eat provide the amount of energy you need to maintain your appropriate weight 


4. Moderation – the foods you eat do not provide excess fat, sugar, salt and other unwanted constituents 


5. Variety – the foods chosen differ from day to day


Any one of these principles alone cannot ensure a healthful diet. 


Now that you’ve got the characteristics, what types of nutrients should you include in your diet? Are you trying to think back to grade school and remember what nutrients are? Don’t worry, we have you covered!


Nutrients are absolutely necessary for a body to function properly and can only be provided by the food you eat. Nutrients provide energy, maintain or repair body parts and support growth.


There are six essential nutrients -


Water – most important nutrient because your body uses water 24 hours a day, carrying nutrients to the cells in your body


Carbohydrates – primary energy source for the body – power every system in the body (brain, heart, muscles, organs)


Fat – primary purpose of fat is energy production


Protein – essential for building and repairing body cells


Vitamins – essential for regulating body functions such as preventing nutritional deficiencies, promoting good health and aiding in building body tissue


Minerals – play a significant role in helping your body properly function. Calcium is an example of a mineral – it is crucial in the formation and maintenance of bones.

Now that you know more about the characteristics and makeup of a nutritious diet, it’s time to start putting it into action. The next time you’re at the grocery store, look at the nutrition facts on the food you’re buying. How does it stack up when it comes to nutrients? Most fast food websites also include nutrition information, and now you have a better idea of what to look for.

It’s the little changes that can make the biggest difference, and understanding the basics of a nutritious diet is the first step to getting the results you want!

8 Tips To Get More Fruit Into Your Diet

By: Snap Fitness

Do you find it hard to stay consistent with your fruit consumption as the winter months approach?  If so, you aren’t alone. Fruit contains loads of vitamins, minerals, and fiber that keep your body functioning properly. The benefits are endless!


We’ve already given you tips for 5 Tips to Get More Veggies Into Your Diet, but the question remains: How do you incorporate more fruit into your diet?


The answer is quite simple. Fresh fruit can easily be added to some of your favorite foods, if you have the willingness to be creative.


Here are a few ways to sneak more fruit onto your plate.


1. Add fresh fruit to your greens. Yep, we said it! Try adding fruit such as; peaches, apples, pears, or berries to your salad. Fresh fruit adds a bit of sweetness that goes great with mixed greens


2. This one is a no-brainer! Mix fresh fruit into your daily smoothie. Cut up fresh fruit and freeze for smoothies. The fruit not only acts as a sweetener, but also as ice when frozen.


3. Keep fresh fruit easily accessible. Cut up fruit right after you get home from the grocery store. Being prepared is key!


4. Slice up a banana or add fresh blueberries to your morning cereal or oatmeal.


5. Break out the grill! There is nothing better than fresh fruit on the grill. Grilling fruit brings out the sweetness. Try pineapple, peaches, or bananas


6. Frozen fruits are just as nutritious as fresh. Use frozen if it is more convenient for you.


7. Stuff apples with raisins, dried apricots and walnuts and bake in the oven for a healthy dessert.


8. Don’t forget AVOCADOS! Yes, they are a fruit. Add these to your favorite sandwich, salad, or dip.


How are you going to add more fruit to your diet today?


Three Fitness Costume Ideas for Halloween

By: Snap Fitness

In just a few short weeks, people from all over the world will dress up in their scariest, funniest and weirdest costumes for trick-or-treating and Halloween celebrations. 

While having all sorts of candy and Halloween treats constantly floating around during the month of October can be challenging, we’ve got some fitness-themed costume ideas that might give you some extra motivation to keep up with your fall workout routine while being the hit of your next Halloween bash!

Knock-Out Boxer

You can go a few ways on this one. On one hand, you could go the Rocky route, complete with the robe, boxing trunks, and gloves. For this look, we would like to recommend the optional well-feathered Sly Stallone 1978 hair, and if you have a Russian friend, that costume pretty much plans itself.

The other option is the Katy Perry look, which is definitely a little more intense, and shows a lot more skin. Musical ability optional.

Tennis Star

This is probably the easiest fitness-themed costume there is. Step 1: Find headband. Step 2: Pull up knee-socks. Step 3: Carry racket. Boom – costume.

The tennis star look is easy for men or women to pull off, and can be kicked up a notch by adding in either a tennis skirt or some short-shorts. Time for squats!

Richard Simmons

Timeless. He’s one part curly wig, one part tank top, and all parts sass. Grab some wristbands and white sneakers and you’re almost there. However, just remember that no one wants a sad-sack Richard Simmons at their party, so make sure you keep up that enthusiasm!

No matter what your plans are for Halloween, these fitness-themed outfits will be a gentle reminder to drop the fun-sized candy bar and keep up your workouts this October.

From Excuses to Results: Bianca's Success Story

By: Snap Fitness

From Excuses to Results: How Bianca G. in Georgia Took Control of her Weight Loss Journey


Bianca’s story is one that many of us can identify with. A mother of three, she knew that she needed to lose weight but just didn’t have the dedication to get started.

“At my heaviest, I was 165 pounds,” she says. “I joined Snap Fitness back in January, but I wasn’t giving it my all. I always had an excuse for why I couldn’t commit to working out, whether it was no time, didn’t have a sitter, or I was too exhausted from the day.”

Bianca saw moderate results thanks to her efforts, but quickly plateaued. That’s when she decided to take control.

“I changed my eating habits, which was one of the hardest things I’ve had to do,” she shares. “No more soda, sweets or fast food. Instead I switched to greens, fruit, veggies and protein shakes, and really focused on portion size and self-control. I still struggled a little bit, but I knew I wanted to see results so I pushed through.”

In addition to her new and improved diet, Bianca enlisted the services of Kunda Kimaro, a personal trainer at the Snap Fitness Stockbridge location. Together, they’ve helped her to make huge strides.

“I’m now in the gym six days a week, three of which are with Kunda, and eating healthier,” she says proudly. “People have started to notice the changes I’ve made, and it feels great. Being healthy is being happy, and I’m excited to keep moving forward with my new lifestyle.”

5 Tips To Get More Veggies Into Your Diet

By: Snap Fitness

Are you eating your veggies? For most of us the veggie battle started at an early age where we spent our youth having broccoli and Brussels sprouts shoved in our faces. The result, a love/ hate relationship with anything that grows in the ground.


Most of us aren’t adding fresh vegetables into our daily diet. Either it’s a matter of convenience, or let’s face it, the taste isn’t something we fell in love with at an early age.  Incorporating veggies into a daily diet can be difficult, but there are ways to make eating veggies more enjoyable.


Believe it or not, you can add vegetables into just about anything, well, almost anything. The key is to experiment with a variety of vegetables and recipes.  After all, you never know if you don’t try.


Follow these simple tips to get more vegetables into your diet:


1. Make them accessible. Cut up your veggies right when you get them. Put them in small baggies to grab on the go.


2. Add veggies into your favorite smoothie or juice. Veggies add loads of nutrients and believe it or not, you can’t taste them when blended with other ingredients.


3. Toss them into your favorite stews or pasta sauces. Adding zucchini, onion, tomatoes, and carrots not only adds flavor, it adds color too.


4. Dips such as hummus can make eating veggies easier. Not to mention you get the fiber from the bean dip.


5. Throw a few extra veggies on your frozen pizza, sandwich, or wrap. Get your nutrients and a bit of crunch


Sooner or later your memories of mashed peas and carrots will be truly something of the past. Enjoy! 

Posts 31 - 40 of 76