Snap Fitness Health & Fitness Blog

You are currently browsing all 134 posts in the Strength Training category.

Posts 81 - 90 of 134

Friday Workout Challenge

By: Snap Fitness

Looking for a way to kick the Basic 8 workout up a notch?


Try adding in a cardio set between each strength set. Complete 10-15 reps of each strength set followed by the cardio set - and repeat for 2 sets each!


If you haven't head of the Basic 8 workout, you can check it out here.


How to Overcome Exercise Boredom

By: Jodi Sussner, Director of Personal Training

Even the most eager and dedicated fitness enthusiast gets bored with exercise.   Personally, I have a hard time missing a workout (mentally and physically) , both mentally and physically.  But, I’m not immune to an exercise slump filled with; boredom, lack of inspiration, or low motivation.  When this happens, I have to dig deep within myself and make a change before an exercise slump becomes a fitness derailment.   If you’re like me, you want to stay motivated, continue to get results, and enjoy fitness.  Here are some common slump causes and strategies to overcome them:


  • Can’t Get up early enough to Move? – Get a better wake-up call - Getting up early can be tough, but always pays off when you’re done.


Wear your workout clothes to bed – All you have to do is get up and go!

Change your alarm clock/phone ringer – Crazy but true, I change my ringer anytime I need a little motivation or boost to ensure that I pay attention enough to get up!

Set your coffee pot to brew ahead of time – the aroma alone could get me out of a slump!

Pack everything and have it sitting right by your bed – you’ll hear that alarm and see your gear staring up at you…let’s go!


  • Strength Routine Feeling Blah- Muscle up your Strength Routine  - Who wouldn’t get bored with exercise when you’re looking at the same machines and doing the same routine every day!


Change your type – Do you use dumbbells for chest?  Use cables or bands instead.  Do you always use barbells for squats?  Try dumbbells or bodyweight with an added jump or plyo box.

Change your order – Pre-fatigue a smaller muscle group like triceps before hitting your chest set.  You won’t make huge gains in chest strength but, you will tweak your routine enough to come back strong!

Change your focus – Do you consistently do upper body on Mondays, lower body on Tuesdays, etc?  Mix it up and try a total body strength set M/W/F – then hit your old routine again the next week. 

Start with Core/Abs – Often the most overlooked but, most wished-for muscle group.  Why save it for last?  Start with corework and use that strength throughout your entire strength routine.


  • Trouble Getting out the door and into the Gym? -  A good workout Partner or Trainer can be worth their weight in Gold -  A dedicated partner can make or break your commitment to fitness.  Partner up with someone that will pull you out of a slump when needed – just be prepared to do the same for them when they need it!  See our recent blog post on this topic.



  • Sluggish intensity or Commitment to Cardio - Make  a New Music playlist– here is a sample of my go-to list of motivating tunes:

Start me up – Rolling Stones

Girl on Fire – Alicia Keys

U Can’t Touch This – MC Hammer (hey, old school is motivating!)

Rock and Roll – Led Zeppelin

We Will Rock You – Queen

I’m in the House – Steve Aoki


  • Treadmill boredom This tends to be the old-standby when it comes to cardio and why not, there’s very little learning curve.  Unless you change it up, the tried and true treadmill quickly becomes the dreadmill.   When this happens, I head straight to the Stepmill.  It boosts me out of boredom and humbles me at the same time.  


Constantly mixing up a workout-routine is essential for not only our physical bodies, but also our mental state-of-mind. The more we challenge our bodies to try new things, the further we get away from the exercise rut. You may even discover a particular exercise you didn’t know you liked, or a class you enjoy. Check in with us often on Facebook, as I will be providing workout ideas to get you out of a slump and into exercise freedom!

Finding the Perfect Workout Partner

By: Jodi Sussner, Director of Personal Training

There’s no question that working out with a buddy has its benefits.  Do a Google search of working out with a partner and you’ll see what I mean.  But, what if that workout buddy is sabotaging your efforts?  What’s better than a workout partner – but, the RIGHT workout partner. 


While finding a partner can be difficult, your time is worth it.  So is your commitment to your goals and your ability to achieve them – the right workout partner is invaluable!   I am a triathlete who does the bulk of training on my own.  Recently, a friend with a mutual drive for winning and I did a bike/swim workout together.  Our strengths, weaknesses, and mutual focus were so in-tuned that it inspired me to take another look at training with a partner.  It also forced me to question what I would really look for in a quality training partner.  After all, finding a great workout partner is like finding a great personal trainer – here’s how:


Choose a workout partner that has the same goals that you do

This might seem obvious but, you’ve got to really get down to the details on this.  It has to be more specific than, “you both want to lose weight”.  For example, if you are competitive in a sport, do you want to place in your age group or simply complete the event?


Choose a workout partner that is at the same fitness level

I’ve trained clients that are at completely different fitness levels and no matter how creative I get with their workouts, someone is always left either not getting enough or being pushed too hard.  The end result, someone is either left in the dust or left frustrated.  You don’t want a workout partnership to turn a friendship into a fight. 


Choose a partner with the same focus

This is different from having the same goal.  Often, a partner might have the same goal but, their level of commitment and focus to that goal are very different from yours.  Do they spend half the workout time dawdling or talking between sets?  This dips into your precious, focused time…move on!


Choose someone you can compete against (a little)

By choosing a workout partner that compliments your strengths and weaknesses, you will ultimately be helping each other more.   This partner pulls you where you are weak (for me in the triathlon, that would be the run – for my partner, I push her harder on the bike).  A little healthy competition can only make you better.  Maintain the balance or adjust to someone new.


Choose someone that you can count on and holds you accountable

They show up for training sessions, on time and ready to go – ensuring and motivating you to get yourself there as well.  If your training partner is a consistent canceller, don’t waste your time.


Now you are ready to hit the ground running and find the RIGHT workout partner for you! 

Ask the Trainer: Seeing Ab Progress

By: Chad Ruf, Director of Personal Training

Question: Abs - need some exercises to really build them, and not just burn them out. I'm already doing many forms of sit-ups and other ab machines at the max weight - so why am I not seeing progress?


Answer: It sounds like you are already doing everything needed to build your abs! I am curious as to what your body fat percent is. I bet you already have good abs from what you have said - however, you need to be 10% body fat or lower to really start seeing them. Another thing you may be doing is over-training them. If you are doing them every day it is too much. Try taking a day off between workouts and you will notice a new soreness and better pump.  Hope this helps!

Ask the Trainer: Workout Routine

By: Chad Ruf, Director of Personal Training

Question: I have been looking to develop my own workout program and am very familiar with weights and working out, but not so much with putting together a program. What is the best way to work out as far as weights go? Doing each muscle group 1 day per week? Pairing back/biceps, chest/triceps and legs for a 3 day a week workout? Or just splitting upper body versus lower body and alternating daily? Or is there a better way?


Answer: There really isn’t a better way to go about it. It depends on your goal. I would recommend alternating the different routines every few weeks. Do upper/lower for a month and then switch to two body parts per day with a day of rest in-between. If you're a new member, be sure to set up your free Basic 8 or Fitness Score session with a personal trainer to get you started with a workout program that fits your needs. You can also go to and click on "My Workouts." You can register and build a custom workout through the website.  Either way make sure you are mixing it up to shock your body into results.

Ask the Trainer: Workout Soreness

By: Chad Ruf, Director of Personal Training

Question: When I'm sore the day after I work out, do I need to push through it, or rest?


Answer: When your muscle is sore it is from muscle being broken down in the workout. Think of it as micro-tears in the muscle body. To get stronger you have to give your body time to heal and provide it with adequate protein to help repair. I wouldn’t train the muscle until the soreness goes away as it is still in the repairing process. This is often referred to as overtraining as you try to work the body harder and harder and see no results because your body can’t recover. Hope this helps!

Ask the Trainer: Inner Thigh Workout

By: Chad Ruf, Director of Personal Training

Question: Is there a masculine way to hit the inner thigh, other than with the cable machine?


Answer: You are already hitting it a little bit when you do leg presses and squats.  Any other type of movement would be adduction to the body.  (Bringing the leg towards the body.)  There is an ab/adduction machine in most clubs that probably looks more masculine than standing there with a cable. Here are videos demonstrating:





Ask the Trainer: Starting out with Cardio

By: Chad Ruf, Director of Personal Training

Question: I weigh 230 pounds and have hypertension, and haven't been doing any regular exercise for 2 years. Recently I tried to go for a walk/jog, and less than 2 minutes was already enough to make me puff. Is it still suitable for me to keep jogging or doing the cardio?


Answer: I would continue to exercise with a fast walk until you work your way up to a jog. You need to allow your body to adjust by keeping your workouts basic and working up to a full jog over the next 30 days.

Ask the Trainer: Cardio and Weights Routine

By: Chad Ruf, Director of Personal Training

Question: I do about 30 minutes weight training, and 25 mintues running. If I do both workouts a day is it too much? I want to lose weight - like 30 pounds. I do this 6 days a week.


Answer: This is perfect for what you are trying to accomplish. The only advice I can give is that you might want to look at doing them at the same time. If you begin running immediately after your weight training your heart rate will already be elevated and you will burn more calories in less time. If you are working out all you can and you are still stuck in a rut you will need to look at your nutrition.  If you continue what you are doing right now and just lower your caloric intake a bit you will also see more weight loss. Best of luck!

Ask the Trainer: Working Out Too Much?

By: Chad Ruf, Director of Personal Training

Question: How do I know if I'm working out too much? I do strength and conditioning M/W/F and cardio boot camps Tu/Th.


Answer: I think this is a great workout routine as you are switching up weights with cardio on opposite days. Assuming you are taking the weekends off, you are right on track. If you are not taking the weekends off, try taking Wednesday off and working out on Saturday. You would essentially be mixing your days up a bit and getting a break in the middle of the week. You will know you are working out too hard when you are no longer seeing results.

Posts 81 - 90 of 134