Snap Fitness Health & Fitness Blog

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Five Healthy Condiment Swaps

By: Snap Fitness

If you aren’t careful, condiments can pack on empty calories because most are high in saturated fats and added sugars. Luckily, we have some healthy alternatives so you can swap out unhealthy condiments in exchange for flavorful, nutritious substitutes.


Swap mayo for avocado: With 10 grams of fat in one tablespoon and zero vitamins, mayonnaise is the king of empty calories. Replace it with avocado to nourish your body with heart-healthy unsaturated fats, fiber, and Vitamin C.


Switch sour cream for plain greek yogurt: Greek yogurt has five times the amount of protein as sour cream for about one third of the calories. You’ll barely notice a difference with this satisfying exchange!


Trade butter for olive oil: The large amounts of cholesterol and saturated fats in butter make this the worst thing to spread on sliced bread. Unsaturated fats found in olive oil are better than butter and your arteries will thank you.


Substitute peanut butter for almond butter: Peanut butter is an ok choice, but it is lacking in vitamins and minerals compared to almond butter; which is brimming with antioxidant Vitamin E, as well as Magnesium and Iron.


Swap mayo-based veggie dip for hummus or salsa: Don’t cancel out a good choice with a bad one! Dip your veggies in a low-calorie dip like hummus or salsa.

15 Superfoods for Weight Loss

By: Snap Fitness

Here is a list of superfoods for a super YOU!


1. Black Beans

- Loaded with protein and zero saturated fats.

- Add with brown rice for a healthy and harty protein/carb combo.


2. Oats

- High in fiber, boosts metabolism, and burns fat.

- Start of your morning with whole grain oats and fruit.


3. Avocado

- Packed with healthy fats, fiber, and protein.

- Avocado is very tasty with eggs.


4. Salmon

- Lean protein and packed with monounsaturated fats.

- Have it by itself or throw it in a sandwhich or salad.


5. Blueberries

- Anti-aging and a high fiber content for low calories.

- Toss in your next smoothie!


6. Broccoli

- Also high fiber content with less than 30 calories per serving.

- Eat it raw, steamed, or roasted but don't ruin it with ranch sauce.


7. Brown Rice

- Healthy carb that burns fat and boosts metabolism.

- Pair with chicken for a great post-workout meal.


8. Pear

- Has 15% of your daily fiber intake.

- The peeling contains most of the fiber.


9. Grapefruit

- Contains 90% water.

- Grill your grapefruit to bring out more flavor with the natural sugars.


10. Kidney Beans

- High in protein and in resistant starch.

- Kidney beans taste great in chili!


11. Almonds

- Contain healthy fats to slim down.

- Swapping out crackers for almonds can do wonders.


12. Green Tea

- Contains antioxidants that burn fat and calories.

- Drink 3-5 cups a day to lose weight.


13. Lentils 

- A half-cup serving contains 3.4 grams of resistant starches that burn fat and boost metabolism.

- The ways to eat lentils are endless. Cook them up and add to your favorite dish to get all the lentil nutrients.


14. Banana

- One banana contains a whopping 12.5 grams of resistant starches.

- Mush a banana into a bowl, put it in the freezer until it is an ice cream-like texture, and enjoy your healthy ice cream.


15. Eggs

- Loaded with protein that curbs your appetite.

- Make sure you have hard-boiled eggs packed in your lunch for a quick and nutritious snack.



What's your favorite superfood? Tell us on our Facebook page!


Top Nutrition Tips for Weight Loss

By: Snap Fitness

If you’re looking to lose weight, exercise is only one part of the equation. Your diet plays a huge role in weight loss. What you eat can make or break your healthy lifestyle. If you want to see results in the gym, the choices you make in the kitchen or at a restaurant make a difference.


Here are five easy nutrition tips to follow:

Always eat breakfast. Breakfast is the most important meal of the day. If you skip it, you’ll be hungry and more likely to overeat. Breakfast also kick-starts your metabolism for the day. We recommend oatmeal with cut-up bananas and a handful of chopped nuts as a healthy morning meal.

Drink more water. H2O has so many benefits! To name a few, it energizes your muscles, keeps your skin looking fresh, and detoxes your kidneys. So, how much should you be drinking? Shoot for half your body weight in ounces per day.

Be aware of mindless eating. Before you grab a snack, ask yourself, “Am I actually hungry?” Often times when we’re bored or stressed, eating provides us temporary comfort. Don’t fall into the habit of constant snacking! Next time you find yourself in this situation, drink a glass of water.

Put protein in every meal. Healthy proteins will help you stay full for longer periods of time. Be sure to include seafood, legumes (like beans and chickpeas), lean meat, eggs, and nuts when you eat throughout the day.

Know portion sizes. The days of “super-sizing” your meals are over! When you’re cooking at home, check the nutritional facts on your food items to see what the serving sizes are. At restaurants, it’s good practice to eat half your entrée and save the rest as leftovers. This will help you avoid overeating. 

5 Tips to Eating Healthy All Summer Long

By: Snap Fitness

It is officially time to embrace the joys of summer. Many of us like to spend the summer at a backyard barbecue or two. These usually involve food and beverages that may not be the healthiest options. Here are some ways to enjoy the fun in the sun and indulge in delicious food without compromising personal health and nutrition.

Keep it lean. When grilling, choose lean protein. We recommend skinless chicken breasts or lean pork tenderloin.


Go Whole Grain. If your meal comes with a bun, opt for a whole grain version rather than the typical white flour/processed breads and rolls.


Green is good. A crisp salad is always a healthy choice! To boost the nutrient power, select dark leafy lettuce, such as romaine, spinach, arugula and kale, and add bright-colored veggies or fruits.


Drink smart. Fruit-infused teas and water are excellent substitutes for sugary beverages. To brighten the flavor of plain water, add slices of citrus fruits; fresh berries work well in iced tea.


Stay safe. Be mindful of food safety practices, as well. Keep raw food separate from prepared or ready-to-eat foods. Keep hot foods hot (at least 140 degrees) and cold foods cold (at least 40 degrees). Put food away when you're done eating. Don’t allow food to sit out beyond two hours, or one hour if the outside temperature is 90 degrees or higher. For more information on food safety, visit


What’s your favorite trick to staying healthy all summer long? Share with us on Facebook, Instagram, or Twitter?

5 Ways to Go Beyond the Scale

By: Snap Fitness

After months of working out, you may be discouraged to discover that you’ve actually gained weight. Don’t let this alarm you. You’ve most likely deceased the amount of fat on your body and packed on some muscle. Muscle is heavy, and the scale won’t tell the full story of your body’s transformation.


Here are a few tips for measuring your success beyond the scale:

1. Inches.  Measure those areas that you’re looking to increase/decrease.

2. Body fat percentages. As you exercise, the composition of your body changes. Weight may stay the same – or even increase – but by testing body fat percentages, you should get deeper insight into what’s really happening.

3. Before and after pictures. Take a picture of yourself. Compare it to another picture in a few months or a year. See what has changed.

4. How your clothes fit. As our bodies change, our clothes will fit differently. Pay attention to if your pants become looser, or your shirts are tighter in certain areas. This is a very effective way to stay tuned in to your transformation.

5. Physical activity. Maybe you take the stairs and notice that you’re not as winded. This is a great indicator of success worth noting and celebrating!


If you do use a scale-Remember:

-Weigh yourself on the same day of the week.

-At the same time.

-While being mindful of the above tips.


What’s your favorite way to measure your fitness success? Tell us on Facebook, Twitter, or Instagram!

Five Moves to Get a Beach Bum

By: Snap Fitness

You’re not going to get the beach bum you want by sitting on the one you have.  Get up and make that booty work!  These 5 moves will build, sculpt, and lift your glutes in no time.


You'll need: A pair of dumbbells (8-10 pounds)


20 Dumbbell Squats

These squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.

 Do It:

• Start with your legs hips distance apart and 8-to 10-pound dumbbells by your thighs.
• Squat down as if you were going to sit in a chair, keep your weight over your heels.
• Don’t forget to keep your chest up and your back flat.
• Press through your heels to return to starting position.


20 Explosive Lunges

This move gives you a deep stretch through your glutes while testing your balance and coordination.

 Do It:

• Stand with your feet together and your hands on your hips.
• Then lunge forward with your right leg.
• Jump up, switching legs midair, and land with your left leg in a forward lunge.
• Make sure to push off the floor with both feet.
• Your front knee should be bent 90 degrees and align over your ankle.


10 Kick Backs (Each Leg)

Kick back butt exercises are great for creating toned butt muscles. 

 Do It:

• Come onto all fours.
• Kick your left foot back and up.
• Make sure to keep your hips level.
• Switch to the other side.


20 Hip-Lifts

This is a great way to relieve tension in your lower back and work your butt at the same time.

 Do It:

• Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
• Lift your hips toward the ceiling with one leg lifted.
• Squeezing your glutes and hamstrings at the top of the range of motion.
• Keeping your hips up, place your foot back on the floor and then lower your hips.


30 Second Squat Hold

 Do It:

• Go back to a squat position, hold for 30 seconds. 



If you stick to this routine you’ll get a beach bum before you know it. 

5 Ways to Eat Less Sugar

By: Snap Fitness

These days we’re drowning in sugar. It’s estimated that Americans eat 22 teaspoons of added sugar each day, which adds up to 56 pounds each year! This added sugar not only leads to weight gain, but some serious health problems.


Here are 5 easy ways you can cut down on your sugar intake:


Cut out sweetened beverages.

Nearly 40% of the added sugar in our diets comes from sugary beverages like soda, juice, and sweet tea. Trade out your sweet drinks for good ole water. If you still need some flavor add in lemon, lime, fresh mint, or even some mashed fruit.


Beware of hidden sugar.

Sugar can be sneaky. There are many foods that have more added sugar than you may think.  The best way to avoid added sugar is to check the ingredients list. Avoid foods with corn syrup, fructose, dextrose, molasses, cane sugar, and evaporated cane juice.


Sweeten things yourself.

Buy truly unsweetened goods (not products made form calorie free sweeteners) and sweeten them yourself. For example greek yogurt, oatmeal, and almond milk. You can then add in organic honey or maple syrup, both contain some nutrients and antioxidants.


Go Natural.

Replace your favorite sugary treats with fruit. Strawberries and blueberries are naturally sweet and just as satisfying. Also there are many tricks to replacing sugar in your recipes with delicious fruit options for less calories. You can add pureed fruit to any recipe form cookies to coleslaw.


Establish your limits.

For many a life without sugar just isn’t as sweet. It’s not realistic to cut it out all together. Everyone once in a while you need to treat yourself. Pick a day each week or even a number of when or how many sugary treats you can have. Use this to help you avoid temptation during the rest of the week.


What’s your trick to cutting down your sugar intake? Share with us on Facebook, Twitter, or Instagram!




Sass, C, (MPH) 5 Ways to Eat Less Sugar (2014) Retrieved May 14, 2014.


#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.” 

Member Success Story: Tristan R. of Houston, TX

By: Snap Fitness

Tristan R. of Houston, TX, has been a proud member of Snap Fitness for a year and a half now, but his lifestyle transition began in October 2011.


At that time, Tristan said he was “overweight, depressed, and very uncomfortable." He ballooned to 270 pounds. Unhappy with what his life was becoming, Tristan turned to medical help.


“That’s when I knew enough was enough,” Tristan said. “My doctors helped me through the (healthy lifestyle) phases.”


Phase by phase, Tristan saw results. By simply controlling his meal portions,  drinking more water, and using his apartment gym, he dropped 60 pounds. 


Next up in his plan was weight training. His apartment gym didn’t have weights, so Tristan looked across the street to Snap Fitness. Right from the moment he walked in, he felt at home.


“When I first walked in to sign up, Austin (the owner) was very helpful. That made me feel comfortable,” Tristan said. 


His initial goal was to lose 20-30 pounds at Snap Fitness. A typical workout for Tristan is 60 minutes of cardio on the elliptical (three 20-minute sets), weight training, and lower-body exercises. One of his favorites is an arm workout with a dumbbell in each hand while he sits, rotating his arms simultaneously. 


Tristan said Austin has been extremely helpful in his fitness journey. From answering questions about equipment to giving words of encouragement, Austin makes the gym feel “home-like with the level of comfort.” Tristan also received advice from the club trainer, Troy. The monthly member newsletter, Snappenings, also provided Tristan with helpful tips and motivation for staying dedicated to his healthy lifestyle.


Since joining Snap Fitness, Tristan surpassed his goal and now weighs 198 pounds! 


"Throughout my journey, I've been getting a lot of thumbs up, and my family and friends are truly amazed,” Tristan said.


His new goals are to tighten up and lose body fat. Tristan said the biggest benefit of working out at Snap Fitness is that it's 24/7 and small, yet has the amenities of any gym.


"If someone was considering joining Snap Fitness, I'd tell then it'd be one of the best decisions they've ever made,” Tristan said. 


Way to go, Tristan! We’re so proud of you. Got a Snap Fitness success story? Share it with us at

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.

Posts 1 - 10 of 62