Snap Fitness Health & Fitness Blog

You are currently browsing all 80 posts in the Motivation category.

Posts 41 - 50 of 80

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! 

6 Tips for a Perfect Pantry Purge

By: Snap Fitness

Part of a healthy eating plan is eliminating certain foods from your diet. The key is to stock up on fresh, natural foods. The most effective way to avoid processed foods is to keep them out of your pantry. If unhealthy foods aren’t readily available to you, they are easier to avoid. A healthier pantry means a healthier, happier you!


The key is to be prepared. Start by writing a short list of the specific foods that fit into your healthy food plan. Visit our Shopping Cart 101 for ideas on which foods to purchase at the store. Take an honest, hard look at your pantry. Throw out foods that are high in sugar, saturated fat, additives, white flour, and sodium. Purge you pantry and refrigerator of processed foods; restock your pantry with whole foods that will support your fitness goals.


6 Tips for a perfect  pantry purge:


1. If you know it isn’t healthy, toss it. Plain and simple.


2. Try to avoid packaged and canned items. These usually contain additives.


3. Read labels. Purchase items that are free of artificial colors, sweeteners, dyes, hormones, and MSG.


4. Don’t deprive yourself of foods you enjoy. Look for alternatives that contain natural ingredients. If you deny your cravings, you will regret it later.


5. Research healthy recipes. This will give you a better idea of which ingredients to stock up on, and which to avoid.


6. Get the family involved! Make it a household activity. The more support you have, the better.


Nothing changes overnight, so cut yourself some slack if you can’t part with your favorite junk food. Take it one day at a time. Take it one meal at a time. Remember, it is the small changes that amount to big results. 

10 Reasons to Eat More Fruit

By: Snap Fitness


The jig is up! Fruits and vegetables are the key towards a healthier lifestyle, but why?


We often hear that adding more fresh fruit into our diet will suddenly make us more nutritionally fit. The fact is, it will! Adding more fruit into your diet is good for your overall health. Eating a variety of fruits is shown to help lower blood pressure, aid in chronic diseases, and lower cholesterol.


Not to mention, fruit is full of fiber and natural sugars to help our bodies function properly and keep blood sugar at bay.


Grab your fruit bowl. Its time to hit the produce section!




Nutritional value: 1 medium – 95 cal, 4.4g fiber

Apples contain antioxidants that may help lower the chance of developing diabetes and help your body resist infections




Nutritional value: 1 medium – 105 cal, 3.1g fiber

Bananas are one of the most potassium filled fruits and pack an energy punch




Nutritional value: 1 cup – 85 cal, 3.6g fiber

Blueberries top the list of all fruits in antioxidants, which help fight off disease and improve memory function




Nutritional value: 1 cup – 77 cal, 2.5g fiber

Cherries may help reduce inflammation and calm your nervous system




Nutritional value: 1 cup – 62 cal, 0.8g fiber

Grapes contain an antioxidant that may help in reducing blood pressure levels





Nutritional value: 1 large – 42 cal, 3g fiber

Kiwis pack more vitamin C than oranges and boost the immune system




Nutritional value: 1 medium – 45 cal, 2.3g fiber

Oranges help lower blood cholesterol levels and help to maintain healthy skin and vision





Nutritional value: 1 medium – 59 cal, 2.2g fiber

Peaches help regulate the immune system and fight off infections





Nutritional value: 1 cup – 82 cal, 2.3g fiber

Pineapple aids in digestion and helps fight arthritis




Nutritional value: 1 cup – 46 cal, 0.6g fiber

Watermelon is a great fruit to add to a weight-loss diet since it is 92% water.

My Survivor Story: Dawn Koceja

By: Snap Fitness

This month, Snap Fitness is proud to sponsor the American Heart Association’s Milwaukee Hearth Walk, taking place September 29. To celebrate, this month we’re providing you with heart health-themed fitness tips, recipes, and a very special survivor story from the American Heart Association.


Dawn Koceja of Wauwatosa, Wisconsin has a strong family history of heart disease, so when she decided to train for a marathon at the age of 39, she saw her doctor first.  She was given a clean bill of health, but a hip injury which required surgery derailed her marathon plans.  After recovering from the surgery, she couldn’t get back to her previous level of fitness.  She was experiencing chest pains and shortness of breath.  Several cardiologists were unable to pinpoint what was going on, but one suggested she had a rare condition: myocardial bridging. 


Her condition was confirmed at the Mayo Clinic in Rochester, MN.  Basically, Dawn’s left descending artery dips into the heart muscle, instead of lying on top of it.  Every time her heart beat, the muscle would cut off blood flow through the artery.  Dawn underwent open-heart surgery at Mayo, where doctors “un-roofed” or removed half of her top heart muscle.  She was the first patient to have this surgery at Mayo. 


After months of rehabbing, she was able to pick up her workouts once again.  She enjoys cross training, running, biking and weightlifting.  Originally she was on 15 pills a day, but thanks to healthy living, she is now off all medications. 


Dawn has several messages she likes to share:  You’re never too young to develop heart disease.  Be an advocate for yourself and your health; find a doctor you trust who will listen to you.  Know your family history of heart disease.  Eating right, exercising and not smoking truly can make all the difference in the world when it comes to heart health.

My Survivor Story: Kimberly Montgomery

By: Snap Fitness

This month, Snap Fitness is proud to sponsor the American Heart Association’s Milwaukee Hearth Walk, taking place September 29. To celebrate, this month’s Snappenings is heart health-themed, giving you fitness tips, recipes, and a very special survivor story from the American Heart Association.


Kimberly Montgomery of Milwaukee, WI thought she was in good heart health. Her cholesterol numbers were low, she was the office health nut, always encouraging people to eat healthier and take the stairs instead of the elevator, and she ran regularly and practiced hot yoga.  After leaving yoga one night, she started sweating profusely.  Kimberly chalked this up to her work out or hot flashes.  She stopped to get a towel out of her car and became sick to her stomach.  Then, she thought that she had food poisoning.  She stopped at a friend’s house, who insisted she go to urgent care. They told Kimberly she was having a heart attack and had her transported to the hospital.  She was in so much denial she called her family from the ambulance to tell them not to come to the hospital, because she “wasn’t having a heart attack.”  At the hospital, doctors discovered blockages and she had two stents placed.  Kimberly has completed cardiac rehab and is back to living an active life.  She has since learned of her family history of heart disease.  She not only watches her sodium now, but also keeps a close eye on the fats she eats. 

It just goes to show that no matter how healthy you think you are, you can still be at risk of heart-related illness. Learn the symptoms of a heart attack now, so that you can quickly identify if you or a loved on experiences something similar to Kimberly. 

Shopping Cart 101

By: Snap Fitness


We all know that grocery shopping can be a daunting task when in the midst of a diet.


So, how do you tackle the dreaded grocery run without sabotaging the hard work you’ve put into your thin waist line and smaller pant size? You come prepared!


We’ve taken the hassle off your hands by creating a go-to grocery guide that is guaranteed to get you through the grocery aisles with ease. Print this list out before you hit the store. Once you get the hang of grocery shopping, you will see that the intimidation only happens when you’re not prepared.


You’ll soon be a grocery store champ,ready for battle!


Posts 41 - 50 of 80