Snap Fitness Health & Fitness Blog

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Sculpt Your Glutes and Thighs in Five

By: Snap Fitness

Shape up your lower body and shake up your routine by adding these moves to your leg workout. These challenging movements will target your glutes and thighs, giving you a sculpted, lean look!

 

Sumo Squat with Calf Raise - Stand with your feet wider than hip-width apart with your toes slightly turned out. Perform a deep squat, lifting your heels off the ground. Count to two then lower your heels and return to a standing position. Ready to feel the burn? Hold a weighted ball or Kettlebell at your chest while performing the exercise. Perform for one minute.

 

Skaters - Tone your thighs with this plyometric exercise. Start with a small squat, jump sideways to the left, landing on your left leg. Without touching the floor, bring your right leg behind you to your left ankle. Reverse direction by jumping to the right and following through with your left foot behind your right ankle. Perform this move for one minute.

 

Curtsey Lunge - Start with your feet hip-width apart, arms at your side or resting on your hips. Cross your right leg behind your left and rest your toe on the floor about two feet behind you. Keep your right heel up while performing a squat. Do not let your left knee extend past your toes. Return to the start and repeat on the other side. Alternate sides for one minute.

 

Squat with Leg Lifts – Work your legs and hips with this variation on the classic squat. Start by performing a standard squat. While returning to standing position raise your right leg to the side. Keep your upper body straight and do not bend your knee. Repeat on the opposite leg. Perform for one minute.

 

Pilates Swimming – Lie flat on your stomach with arms stretched out in front and legs stretched behind you. Engage your core muscles and raise your head and chest off the mat slightly. Lift your right arm and your left leg off of the mat. Switch your arms and legs; lifting your left arm and right leg off the mat. Continue switching to your own rhythm. Perform for 30 seconds.

Three Ways to Add Spinach to Everyday Meals

By: Snap Fitness

Adding spinach to everyday dishes will give you an added dose of vitamins, antioxidants, and fiber. Below are three easy ways to add spinach to your meals. Consider spinach, the green secret weapon, a total game-changer in the kitchen!

 

Add spinach to smoothies – Mild in flavor, spinach can be added to smoothies without leaving you with a bitter taste. Blend spinach into a fruit smoothie with banana and pineapple or into your favorite protein drink for added vitamins!

 

Mix it in your meat – Introduce chopped spinach to your next meat dish for a well-balanced diet filled with protein, vitamins, and minerals. Consider adding chopped spinach to your famous meat sauce or to the classic summer dish, turkey burgers!

 

Top your pizza – Add fresh spinach to your favorite homemade pie. Spinach leaves will wilt while baking, adding flavor without an overpowering vegetable taste. Spinach will pair nicely on pizzas with chicken, roasted garlic, or part-skim ricotta cheese.

No Mayo Tuna Salad

By: Snap Fitness

A protein-packed tuna salad is the perfect meal after an intense workout because eating protein post-exercise can help build muscle. Refuel with this delicious and healthy, mayo-free tuna salad.

 

Servings: 4

Prep time: 10 minutes

Fridge time: 1 hour (You can keep it in the fridge for up to two days)

 

Ingredients

1 12 oz. bag of flaked tuna

1 15 oz. can artichoke hearts (drain and dice)

1 15 oz. can white beans (drain amd rinse)

2 ribs of celery (finely dice)

4 Tbls. red onion (finely dice)

2 Tbls. capers

1 lemon (zest and juice)

4 Tbls. olive oil

Salt

Pepper

 

Instructions

1. Gently toss all ingredients together in a medium bowl.

2. Season to taste with salt and pepper.

3. Cover and refrigerate for an hour before serving.

4. Serve on a bed of spring greens and arugula with cherry tomatoes and sliced avocado.  Alternatively, simply serve as a topper for crackers.  

  

Per Serving – For Recipe Only (does not include lettuce or accompaniments)

Calories: 350

Carbs: 40g

Protein: 22g

Berry Oatmeal Smoothie

By: Snap Fitness

Satisfy your oatmeal cookie cravings with this filling alternative. Packed to the brim with berries, banana, yogurt, and oatmeal, this smoothie will help keep you satisfied until lunchtime.

 

Ingredients

 

1 cup skim or almond milk

½ cup light or Greek yogurt

½ frozen banana

1 cup frozen berries

¼ cup regular oats

3-4 ice cubes

 

Directions

 

Soak oats in milk for 5-10 minutes.

Pour oat mixture and all other ingredients into blender.

Blend until smooth.

 

Servings: 1

Calories: Approx. 325

Carbs: Approx. 57

Three Post-Run Stretches

By: Snap Fitness

Fight that tight feeling after a run with these three basic stretches. These movements can be done anywhere without any equipment and target the major muscles you use while running.

 

Quad Stretch

Stand on your right leg and begin flexing at your knee, raising your left foot backwards. Grab your left foot with your left hand, pulling toward your glutes. Keep your body upright and knees together while focusing on the stretch through your quad. Hold for 15-20 seconds and repeat on the opposite side.

 

Kneeling Hip Flexor Stretch

Step your right foot forward from a kneeling position to a 90-degree angle. Place your right hand on your right hip and your left hand on top of your left quad. Keeping your left knee on the floor, press your hips forward. Hold for 30 seconds, breathing comfortably.

 

Hamstring Stretch

Sit on a mat with your right leg extended and your left leg bent and foot against your inner thigh. Lean forward from your hips, reaching toward your ankle. Hold for 20 seconds before repeating on the opposite side.

Tricep Toner Series

By: Snap Fitness

Are your arms tank-top ready? If not, this tricep series will get them there in no time! For this routine, do 15 reps of each exercise. Repeat the entire series twice.

 

Tricep Dips: While sitting on a bench, position your hands shoulder-width apart. Keep your legs slightly extended and feet flat on the floor. Bring your glutes forward and off the bench then lower yourself down. Once your elbows reach a 90-degree angle, push yourself back up to the starting position.

 

Skullcrushers: Start on your back with a weight in each hand and knees bent. Bring the weights up above your head with your palms facing each other. Lower the weights down toward the top of your head. Once your elbows form a 90-degree angle, press the weights back up to the starting position.

 

Tricep Kickbacks: Stand with feet shoulder-width apart with weights in each hand. Lean forward slightly. With your palms facing each other, lift the weights back until your arms are fully extended. Slowly bring your arms down until they are in line with your side.

 

Chest Press: Lay down with your back on a bench and weights in each hand. Push the weights up so your arms are directly over your shoulders and palms are up. Lower the weights down and slightly to the side until your elbows are slightly below your shoulders. Press the weights back up. Be careful not to lock your elbows or bring your shoulders off the ground.

 

Tricep Push-ups: A slight variation on the traditional wide-arm push-up! Bring your hands shoulder-width apart and directly next to your sides. Lower your chest to the floor while keeping your upper arms tucked next to your sides and elbows pointing straight back, then push back up.

Spring Break Playlist

By: Snap Fitness

Put some spring in your step with this playlist! The temperatures are heating up, and so should your workout tunes. You don’t need to be at a pool or beach to enjoy these songs. No matter if you’re taking a vacation by yourself, with your family and friends, or having a “stay-cation” at home, stick to your fitness routine and listen to this playlist next time you’re in the gym!

 

“Lips Are Movin’” – Meghan Trainor

 “Honey, I’m Good.” – Andy Grammer

“Sledgehammer” – Fifth Harmony

 “Want To Want Me” – Jason Derulo

“Shut Up and Dance” – WALKTHEMOON

“Time of Our Lives” – Pitbull & Ne-Yo

“Sugar” – Maroon 5

 

What’s your favorite song right now? Share it with us on Facebook!

Four Healthy Pre-Workout Snacks

By: Snap Fitness

Part of having a good workout comes before you even step foot in the gym. Your body needs energy to perform well during your sweat session and nutrients to help your muscles recover after. Skipping meals is a no-no, but it might be hard to know what to eat depending on the time of day you work out.

 

Don’t worry, we’ve got you covered! The following four snacks are perfect for any time of day and will provide you with sufficient energy to power through your training. Enjoy any of these options an hour before your workout!

 

Bananas: One of the world’s healthiest foods! They are rich in fast-acting carbohydrates, which serve as fuel for your workout. Bananas are an excellent source of potassium, fiber, and b-vitamins – all great for lowering blood pressure, stabilizing blood sugar, and aid digestion.

 

Oats: A ½ cup of cooked steel-cut oats is 150 calories, 5 grams of protein, 27 grams of carbs, 2 grams of fat, and 4 grams of fiber. This snack provides a steady release of carbohydrates into your muscles, therefore a steady energy supply throughout your workout. Add some protein powder to your portion for an added kick!

 

Dried fruit: Need a quick energy boost? Simple carbs will give you that instant boost you need. Dried cranberries, pineapple, and bananas are our favorites. All you need is ¼ of a cup or a handful before your workout.

 

Greek yogurt: Yogurt is a solid option that’s light on your stomach but gives you the energy you need. One serving contains almost double the protein as normal yogurt but about half as much raw sugar as regular yogurt. We call that a win-win! You can also add your dried fruit to your yogurt for a pre-workout parfait.

Vanilla Latte Protein Shake

By: Snap Fitness

Forget the morning pick-me-up from your favorite coffee shop! This creamy blend is a delicious way to get your caffeine fix and protein all at once. Try this vanilla latte-flavored shake after your next morning workout!

 

Ingredients

 

1 cup skim or almond milk

1/2 cup plain Greek yogurt

1 scoop vanilla protein powder

1/2 Tbsp. instant coffee

3-4 ice cubes

 

Directions

 

Combine all ingredients in blender until smooth.

Pour into a glass and feel free to top it off with light whip cream, cocoa bits, or chia seeds.

Lean Legs Circuit Workout

By: Snap Fitness

This lower body circuit workout will help you sculpt long, lean legs. With a combination of glute, hamstring, quad, and calf exercises, prepare to feel the burn!

 

Warm-Up

 

Five minutes of light cardio.

 

Workout

 

CIRCUIT ONE:                                                                                        

Repeat two to three times.

 

Curtsy Squat: Start with your feet hip-width apart, arms at your side or resting on your hips. Cross your right leg behind your left and rest your toe on the floor about two feet behind you. Keep your right heel up while performing a squat. Do not let your left knee extend past your toes. Return to the start and repeat on the other side. Complete 20 reps, alternating sides.

 

Sumo Squat: Stand with your feet wider than hip-width apart with your toes slightly turned out. Perform a deep squat without lifting your heels off the ground. Return to a standing position. Ready to feel the burn? Hold a weighted ball or Kettlebell at your chest while performing the exercise. Complete 30 reps.

 

CIRCUIT TWO:

Repeat two to three times.

 

Walking Lunges: Standing upright, step forward with your left leg. Lower your hips toward the floor, bending both knees to almost 90-degree angles. Do not let your front knee extend past your toes. Push off your right foot, returning to a standing position and perform on the opposite side. Complete 30 reps, alternating legs.

 

Wall Sits: Lower into a 90-degree squat with your back against the wall and hold. Tip: Hold your arms out in front of you or place a weighted plate on your thighs for an added burn. Hold for one minute.

 

CIRCUIT THREE:

Repeat two to three times.

 

Deadlifts: Holding a medium-weight dumbbell in each hand, stand with your feet hip-width distance apart and slightly bend your knees. Bend at your hip joint, lowering the weight toward the ground while gazing forward. Keeping your back straight and weights close to your legs. Slowly stand back up by pressing your hips forward. Complete 20 reps.

 

Calf Raises: Standing with feet hip-width distance apart slowly raises your heels. Continue until you are on your tiptoes, slowly lowering back to a flat foot. Complete 30 reps.

 

Cool-Down

 

Five minutes of stretching.

 

Posts 1 - 10 of 575