Snap Fitness Health & Fitness Blog

You are currently browsing all 62 posts in the Weight Loss category.

Posts 11 - 20 of 62

Get Moving for National Physical Fitness and Sports Month!

By: Snap Fitness

Did you know only one in three adults get the recommended amount of exercise each week? Less than five percent of adults log 30 minutes of daily physical activity. People waste hours and hours in front of TV and computer screens, but can’t carve out a fraction of that time to exercise.


This month is the time to change all that! May is National Physical Fitness and Sports Month. Physical activity doesn’t just help you control your weight, it lowers the risk of type II diabetes, heart disease, and other diseases. 


It’s important to know that physical fitness does not mean hard-core exercise. You don’t need to be running five miles every day to see results!


Here are some fun and easy ways to get your fitness on this month:


-Take the stairs whenever possible.

-Stretch when you wake up in the morning and before you go to bed at night.

-During your lunch break, take walks outside or around your building.

-Find your fitness BFF! Start making gym dates where you can catch up while doing the StairMaster or elliptical.

-If you live by a park, start a boot camp with your neighbors and family members. If there’s a hill nearby, even better! Run up and see the view from the top.

-Join a recreational basketball or softball league in your community. It’s a great way to meet new people and get moving – no sports experience required!


How are you going to exercise this month? Share your plans on our Facebook page!

5 Rules for Eating Lean

By: Snap Fitness

You’ve heard the saying “abs are made in the kitchen.” It’s true! When it comes to losing weight, eating right is the hardest part. You can work out regularly, but you won’t get the results unless you have a healthy diet. It’s all about balance, which isn’t something that's easily learned.


If you’re looking to get lean, start following these five rules:


-Hello, Fresh Produce: Start adding more color to your plate during mealtime! No supplement provides you with as many vitamins and minerals as fruits and vegetables. They are naturally low in calories, reduce the risk of disease and heath problems, and have the essential nutrients your body needs. Because vegetables are a nutrient-dense food, you can eat until you’re full without the guilt.


-Grocery Shopping 101: Stick to shopping the outside aisles. Think about it, all the healthy food is strategically placed there: produce, dairy, and meat! They’re the most natural, unprocessed items – meaning they’re the best for your body and overall health. The items that are stocked in the middle aisles are processed foods filled with GMOS, pesticides, and phosphates. Yuck!


-H2O is the Way to Go: Sixty percent of your body is water and regulates key body functions like digestion and absorption. Hydrated muscles grow and perform at a higher level during workouts because water keeps them energized. Water’s benefits aren’t only internal; your skin contains plenty of water, too. Dehydration makes your skin dry and wrinkled. We recommend drinking water every time you have a snack or meal and keeping a bottle of water with you at work. Often times, you may think you’re hungry but you’re actually just thirsty!


-No More Added Sugars: Clean out all the candy and sweets from your kitchen, car, office, etc. They aren’t doing you any favors! Some foods have natural sugar (like fructose in fruit or lactose in milk), but you should steer clear from anything with added sugar or sweeteners — we’re looking at you, coffee fans.


-Take a Seat: Sit down during meal time. It may seem like a small detail, but it helps. You’re more likely to scarf down a bunch of food if you’re standing around your kitchen! Invite friends over for a meal. You’ll find that you’re more mindful of your bites and chew your food more. Talking with friends will make you slow down and not finish your meal so fast.


Got any eating lean tips for us? Share them on our Facebook and Twitter.

Success Story: Tiffany D. from MI

By: Snap Fitness

We had the opportunity to chat with Club Manager Tiffany Duffield from Greenville, MI, about her recent weight loss. Tiffany has a passion for health and fitness and believes that anything is possible if you put your mind to it. Not only is she a sensation in the news, she was recently nominated for the Governor’s Fitness Award. We are proud of Tiffany! Her dedication, determination, and passion for helping others is infectious.

How has losing weight changed your life?
TD: In every way imaginable. I am a whole different person. The struggles of being morbidly obese make doing simple daily activities almost unbearable. Now walking a flight of stairs, playing with my children, and even going to the movies are enjoyable.

What do you think helped you the most in your weight loss?
TD: Choosing to surround myself with motivating active people and having my whole family eat healthy.

What was your turning point in wanting to lose weight?
TD: Fear. I was scared that I was going to die from complications brought on by my weight. I had three girls and a loving husband to live for and I really wanted to live.

What is one thing you can do now that you never thought possible?
TD: I can race bicycles, run 10 miles, and lift massive weights, but honestly I am happy being able to tie my shoes.

If you could thank one person for your success in losing weight, who would it be?
TD: My husband. Losing over 200 pounds is an emotional experience. My husband has always been a fit, competitive athlete, never blinked an eye when I flipped my life upside down. I needed to take control of my health, and he has been there every step of the way. From bike rides, 5Ks, 10Ks, every new jean size, and every struggle, he has been right by my side.

How long have you worked at Snap Fitness?
TD: I have been at Snap Fitness in Greenville for two and a half years.

How do you motivate members at your gym?
TD: I am just me: 100 percent unfiltered, work my butt off, sweat all over the place me. I talk to them like I would my friends. I weigh them and celebrate every loss and every non-scale victory. I work hard, and people respect that. I think in a small way, they want to make me proud.

What sparked your interest in Snap Fitness?
TD: I needed a career in the health and fitness field. There wasn’t even a second guess about it. I have a gift for motivating people and I knew that I was able to transform my life. I wanted to do my best to pay that forward. I heard Snap Fitness was coming to town and instantly applied. It was an instant perfect fit for me.

What’s the best part about working at Snap Fitness?
TD: Everything! I love our members. They inspire me every day – from the beginner who can barely walk on the treadmill to the elite athlete spending 10 miles running. Every pound they lose, every weight they lift, every extra mile they are able to do makes me smile. To know I was a tiny little part of that gives me purpose. I am here to live my life to the fullest and have this amazing opportunity to help others live theirs.

What is one piece of advice you have for those who are starting out their weight loss journey?
TD: Give it time and clean up your diet. All of the exercise in the world will not work if your diet still isn’t clean.

What will 2014 look like for Tiffany?
TD: 2014 is starting off to be an exciting year. I have road races and mountain bike races lined up throughout the year, motivational speaking engagements and a strong focus on keeping my gym rocking and rolling with new boot camps, cycling classes, and weight loss challenges.

4 Healthy Ways to Curb Your Appetite

By: Snap Fitness

If you’re trying to shed a few pounds, chances are you’re doing it with a change in diet and an exercise plan. Most of us have the best intentions in mind when it comes to eating healthy, but situations come up that throw your cravings into high gear. Maybe it’s “Donut Friday" at the office? Or the two o’clock vending machine munchies that make you fall off the wagon?


Whatever it may be, here are four simple ways to curb your cravings without relying on fad diets or starvation.


Eat a healthy breakfast: Eating a healthy breakfast is not only good for a healthy body weight, it will also rev up your metabolism giving you the boost of energy you need to make it through your morning. Try eating a balance of carbohydrates and protein, such as oatmeal with walnuts and blueberries.

Stay hydrated: It’s easy to confuse hunger with dehydration, but keep in mind not filling up on fluids usually leads to unnecessary snacking. Keep your water bottle handy and full throughout the day. Try to avoid beverages that are high in caffeine, which will leave you feeling dehydrated later on.

Power up with protein: Protein helps you sustain energy that will keep you focused throughout the day. It’s easy to fill your day with protein by packing snacks such as nuts, cheese sticks, peanut butter, protein powder, and hardboiled eggs. Not only are you curbing your appetite, you are filling your body up with essential nutrients.

Eat more regularly: Three big meals a day won’t curb your appetite; it will only set you back. If you’re looking to keep a high metabolism, aim for six mini meals throughout the day. Small meals will keep you full and satisfied while helping you kick cravings to the curb.


What helps you curb your appetite? Let us know on Facebook and Twitter!

My Snap Fitness Success Story: Tom G. from Lower Burrell, PA

By: Snap Fitness

Tom G. battled weight problems for most of his life. He put on a lot of weight during and after high school. His eating habits were horrible; he ate fast food sometimes twice a day. Although Tom tried several times to lose weight, he couldn't stay motivated and would put the weight back on—plus more.


A divorce in 2009 and a ruptured Achilles tendon in 2010 sent Tom into a depressive state. His comfort? More food. At this time, he weighed close to 400 pounds. In 2011, Tom met his future wife and the following year, she gave birth to their daughter. Despite this newfound happiness, Tom wasn't pleased with the way he looked.


On Jan. 2, 2013, he went to his doctor for an issue with his shoulder. They discovered his blood pressure was 155/120, and he weighed 450 pounds. Tom finally vowed to change his lifestyle for his wife and daughter.


He joined Snap Fitness in Lower Burrell, PA, shortly after. Although he could barely manage 15 minutes on the treadmill, he stuck with it. "I was embarrassed at first when I started, but then I realized that everyone was there for the same reason I was: to get healthy," Tom said. He also gave up fast food, pop, junk food, processed sugars, and most red meat.


Soon after, Tom's hard work and dedication started paying off. He went from 450 to 370 pounds, dropped several pants and shirt sizes, and didn't need to take his blood pressure medication anymore.


"I'm 50 weeks into my weight loss journey," Tom said. "I still have a long way to go on my journey, but I will never give up. This isn't a diet; it's a permanent change."


Keep up the hard work, Tom! We believe in you.

My Snap Fitness Success Story: Loretta D. of Franksville, WI

By: Snap Fitness

When Loretta D. first joined the Snap Fitness in Franksville, WI, last January, she weighed 222 pounds and liked working out in the middle of the day when nobody else was around.

On March 1, she signed up for her club's "Weight Loss Challenge," which included weighing in during staffed hours. That's how she met her location's manager, Laurie.

Laurie's encouragement and enthusiam gave Loretta the extra motivation she needed. Loretta started doing new exercise routines and working out with fellow gym members.

Six weeks later, Loretta lost 32 pounds and won the "Weight Loss Challenge." She says she exercises four times weekly; cardio all four days and strength training on three. In addition, Loretta's eating habits have improved. She eats healthy three or four times daily with snacks in between. She gets one "free day" each week to eat whatever she wants, but after that, it's back to the healthy choices!

Loretta is now down to 145 pounds and went from a size 16 to a size 8. She says she has less body aches and enjoys her new life.

Way to go, Loretta!

My Snap Fitness Success Story: Bethany R. gets her college body back

By: Snap Fitness

Bethany R. in Tupelo, MS was always an active person, playing sports all through college. After graduation, however, her health and fitness took a backseat to her professional life.

”I was starting to gain weight and not really taking care of myself,” she says. “Playing soccer wasn’t really an option for me anymore so I decided I needed to start working out.”

Bethany joined the Snap Fitness in Tupelo six months ago, and has already seen dramatic results.

”I started running on the treadmill, then I incorporated the arc trainer. After about a month of that I worked my way up to being able to run 30 to 50 minutes without stopping.”

In addition to building up her fitness level, Bethany also started to see big improvements in her body.

”I started out weighing 142 pounds and now I’m down to 121,” she says proudly. “I lost three inches in my waist, and my BMI has had a dramatic decrease. It feels great.”

These days, Bethany makes fitness a regular part of her life.

”I do 30 to 45 minutes of cardio four or five days a week, and lift weights about three times each week. Snap Fitness is awesome because they have tons of classes and trainers to help me mix up my workouts, and I started taking yoga classes to help me strengthen and tone my body. For me, working out isn’t just a way of staying healthy and keeping a good weight; it’s a way of life.”

Decoding Food Labels

By: Snap Fitness

When it comes to shopping for healthy foods, the biggest challenge can be understanding the nutrition labels. Low fat, fat free, light…what’s the difference? To help you grocery shop like a pro, we’ve put together a food label decoder to help you understand what’s in your cart.

Organic- Foods that are 100% organic have been certified and areto have been produced using methods which that are good for the earth. An item labeled “organic” contains at least 95% organic contents.

Fat free- Foods contain less than 0.5 grams of fat per serving.

Low fat - Equals Contains 3 grams of fat or less per serving.

Light- Contains up to 50% less fat than a full-fat item. Most often this means the item has a third fewer calories than its full-calorie equivalent. When it refers to sodium or fat, it means the item has up to 50% percent  less.

Heart healthy- Foods are low in saturated fat, low in cholesterol, and low in sodium, and they have no Trans fats. They also contain only three 3 grams or less of fat or less per serving, and have at least 0.6 grams of soluble fiber.

Low sodium- Contains 140 milligrams of sodium or less.

Gluten free- This product was made without gluten, which is found in wheat products, and most other grains.

Sugar-free- Foods contain less than 0.5 grams of sugar per serving. Keep in mind this doesn’t always mean.

Low-calorie- If you’re watching your sugar intake,- aim for 5 grams of sugar or less.

My Snap Success Story: Najib C. Overcomes Injuries and Loses 100 Pounds

By: Snap Fitness

Najib’s weight struggles began like many others – from an injury.

A personal chef, Najib C. slipped and fell on the job, leading to a torn meniscus and a lot of cartilage damage around the patella. This left him sedentary for a full year as he recovered. While his activity level slowed down, his diet didn’t.

“I’m a chef that loves to eat,” says Najib. “So it really wasn’t good that aside from physical therapy I couldn’t do any other working out.”

He began to gain weight and decided that as soon as the doctors gave him the green light to begin exercising, he was going to make some changes. That’s when he joined Snap Fitness.

“I decided to join Snap Fitness because there are three locations close to me in the Chicago area, making it easy for me to work out whenever I want,” he says.

He started running on the treadmill and soon began working out a minimum of three times a week. In addition, Najib began watching what he ate. The result? Today he has lost nearly 100 pounds and 23 percent of his total body fat.

“I love my new lifestyle,” he says proudly. “Snap Fitness made it so easy for me to getting a regular workout schedule, and now it’s part of my life.”

Not only is he still working on his own fitness goals, but Najib has become so inspired that he is now a personal trainer at the Snap Fitness locations in Glenview and Palatine, IL.

“He’s been such a great asset to our gyms as a personal trainer,” says David Yocum, owner of the Glenview and Palatine locations. “The members watch his journey and have been inspired by what he’s accomplished. We couldn’t be more proud.”

Sugar Alternatives In Baking

By: Snap Fitness

It’s the holiday season, which means it’s the season of baking. And with baking, comes sugar. The two go hand-in-hand and there is really no way around it. Sugar helps make baked goods taste delicious, and gives all of your tasty treats a beautiful golden brown look and moist texture. However, just because baking requires sugar, that doesn’t mean you have to use plain granulated sugar. Whether you’re looking to cut calories, eliminate processed ingredients or simply change up the flavor, these sugar alternatives in baking will help your holidays shine even brighter.

Honey- Using honey for baking will make your baked goods have a distinct flavor and give them a golden brown look. Try to choose raw honey when baking for the most natural ingredients.


100% Pure Maple Syrup-  Great for cookies and muffins, pure maple syrup is very sweet, and you don’t need a lot of it to sweeten your baked goods. Make sure your syrup is 100% pure, or else you are basically using corn syrup to sweeten your baked goods.


Brown Rice Syrup- Made from fermented brown rice, this syrup will make your product have a crisper texture and a unique flavor, especially if you’re replacing a sweetener with a distinct flavor, such as maple syrup.


Agave Nectar- Similar to honey, but with a sweeter taste and thinner consistency. When using agave nectar, use the same amount you would if you were using regular sugar, but add an additional 1/4 cup flour to the mix.


Artificial Sweeteners- A great option for those who are diabetic, these artificial sweeteners tend to have a distinct aftertaste when used in baking. Keep in mind, most sugar substitutes are processed and should be used in moderation. Many sugar substitutes are sweeter than sugar, so make sure to modify the measurements.


Happy Holidays and Happy Baking!

Posts 11 - 20 of 62