Snap Fitness Health & Fitness Blog

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Asparagus with Dill Butter Recipe

By: Snap Fitness

Asparagus is one of my favorite spring vegetables, and I’m so glad it’s asparagus season once again! In this recipe, the addition of garlic, dill, and butter keep it bright but satisfying. Even with the butter, it clocks in under 80 calories per serving! Serve it alongside grilled chicken or fish for a light lunch or dinner.

 

Ingredients:

1 lb asparagus

2 Tbsp butter

1 clove garlic, minced

1 Tbsp chopped fresh dill

salt & pepper

 

Instructions:

Wash asparagus and snap off tough base. It should break pretty naturally.

On a microwave-safe plate, place asparagus and sprinkle with 1 Tbsp water.

Microwave for about 1.5-2.5 minutes, depending on thickness. (1.5 minutes for thin spears, 2.5 for thicker spears.)

Meanwhile, heat sauté pan over medium heat.

Add butter and garlic. When butter has melted, add dill and asparagus.

Toss together and cook for about 2 minutes.

Season with salt and pepper and serve.

 

Nutrition: (4 servings)

79 calories, 6 grams of fat, 5 grams carbohydrates, 2 grams fiber, 1 grams sugar, 3 grams protein

 

3 Easy Changes to Improve Your Diet

By: Snap Fitness

We are all busy, and making time to eat right is an extra challenge that we just don’t do well naturally. We want what is easy and fast so we can get on with our day and check more things off our to-do lists. Unfortunately, making that “I’ll just swing into that drive-thru and start eating better tomorrow” happens way too often! Make these three changes now for one week. I bet you’ll feel way better about your health and fitness and see that waist line start to shrink in short order!

 

1)    Drink water instead of calorie-filled drinks. Your goal should be to not drink any of your calories for a week. Chances are you’ll feel better and your body will have the water it needs to perform optimally. Start by drinking half your body weight in ounces at a minimum and go from there.

 

2)    Bump up your fiber. Add more fiber from solids sources like veggies and fruits to keep your body clean and help you stay fuller longer.

 

3)    Aim for lean protein! Too often, our protein sources are coming from items with high-fat content and are overly processed. Try to stick to lean sources like chicken, fish, beans, and lean red meat, too. 

 

Stick to these for one week and see the difference eating cleaner makes. You won’t miss the quick and easy fast-food options because you’ll feel so much better!

 

Jeff

Stability Ball 101 Workout

By: Snap Fitness

Adding a stability ball to your workouts makes classic exercises like crunches and push-ups much more effective. Keeping the ball stable forces you to work harder and activate tiny muscles. For fast results try this Stability Ball 101 workout after doing ten minutes of cardio.

 

Plank - 30 seconds

Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly over your hands.

 

Knee-Tuck Crunch - 10 reps

Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs.

Lengthen back to the starting position.

 

Classic Crunches - 20 reps

Begin sitting on the ball walk your feet out until your rib cage is on the ball. Lift hips and tighten glutes. Place interlaced fingers behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to curl your head and shoulders forward.

 

Hamstring Curls – 15 reps

Lie on your back with the exercise ball under your feet. Lift your hips up and keep them up as you slowly bend your knees, rolling the ball toward you andbringing the soles of your feel onto the top of the ball.

 

Ball Pass – 10 reps

Lie on your back with your arm and legs reaching toward the ceiling hold the ball with your hands. Lower your arms overhead and your legs toward the floor. Return to starting position, switch the ball and hold it with your feet. Lower your legs while reaching your arms overhead. Return to starting position.

 

Inner-Thigh Squeeze – 15 reps

Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips.

 

Stability Ball Fly – 10 reps

The Stability Ball Fly works your chest and tricep muscles.

 

Back Extensions – 20 reps

Stability Ball Back Extensions work the thigh muscles, and the lower, middle, and upper back.

 

 

Repeat these eight exercises two to three times for max results.

 

No-Bake Energy Bars

By: Snap Fitness

Energy bars are a convenient, on-the-go snack to toss in your gym bag. Store-bought bars can be pricey and full of added sugar or other not-so-desirable ingredients. Instead, fuel your fitness routine with this great-tasting homemade energy bar recipe. They are perfect for your pre or post-workout routine. Keep them refrigerated in an airtight container for up to one week or freeze your homemade creations for later.

 

Ingredients

2 ½ cups granola

1 cup cooked quinoa, cooled – option to use almond milk instead of water.

1 cup chopped raw almonds

½ cup chopped dates or prunes

½ cup ground flaxseed

¼ teaspoon salt

1/3 cup honey

¼ cup melted coconut oil

¼ cup nut butter or almond butter

1 teaspoon vanilla extract

¾ cup mini dark chocolate chips

 

 

Instructions

1.  Combine granola, quinoa, almonds, dates, flaxseed, and salt in a large bowl. Gently mix in dark chocolate chips with a rubber spatula.

2. Combine honey, coconut oil, nut butter, and vanilla in a small bowl. Microwave for 45 seconds. Cool slightly.

3. Pour honey mixture over the dry ingredients. Mix until moistened. If the mixture seems dry, add additional honey, one tablespoon at a time.

4. Line a 9x9 dish with parchment paper and firmly press the mixture evenly into the pan as tightly as possible. Refrigerate for at least an hour. When firm, flip the dish onto a cutting board. Cut into desired size bars or bites.

5. Enjoy immediately or save for later!

 

Servings: 12

Prep time: 10 Minutes

Fridge time: 1 Hour

 

Stephanie

Workouts for Every Muscle Group

By: Snap Fitness

Consider this your mini-library for workout routines. It is important to add variety to your training to keep things fresh and avoid hitting a plateau. Pick one or two muscle groups to start with and get to work. Continue switching up your workouts every month or two, and don't neglect any muscle groups!

 

Click on the red links below to view. 

 

Core

8-Minute Abs

Plyo Your Way to Shredded Abs

300 Reps to Perfect Abs

10-Minute Ab Blaster Workout

I Seek Obliques 

 

 

Arm/Shoulder 

Arm Day for Beginners

7 Moves for Tank Top Arms

20-Minute Arm and Chest Workout

Shoulder Sculpt

 

 

Legs 

Leg Day Workout for Beginners

6 Moves for Killer Legs

Love Your Legs Workout

All About Legs Workout

 

 

Glutes

Buns of Steel Workout

Five Moves to Get a Beach Bum

25 Minute Glute Sculpting Treadmill Workout

 

 

Upper Body 

Upper-Body Blow Out

Upper Body Tabata Workout

Optimal Upper Body Superset Workout

20-Minute Arm and Chest Workout 

 

 

5 Ways to “Spring Clean” Your Kitchen

By: Snap Fitness

Spring is here! It’s the perfect time to get rid of all the things that weigh you down – literally. Clean the slate and start new … so, why not start in the kitchen? It’s important to toss out the unhealthy foods, but how do we keep moving forward without being thrown back into the trenches of old patterns? The answer is simple, but actually doing it is the hard part.

 

Believe it or not, the kitchen contains secrets; not only secrets about how we eat, but the secret to long-term nutrition success. If you’re looking to tone it up this spring, it starts in the kitchen. Keep in mind, in order to follow through with change, you have to be willing to let go of old behaviors and take on a new way of looking at food and cooking.

 

Here are five tips to “spring cleaning” your kitchen:

 

Prep produce in advance: One of the most cumbersome parts of cooking is all that chopping and mincing! Prep produce in advance and chop everything early in the week. Even if you don't have specific recipes in mind, wash, chop, and peel your favorite veggies. From there, you're just 10 minutes away from a healthy stir-fry, soup, or pasta dish.

 

Toss out the preservatives: Stock up on fresh fruits, veggies, meats, and spices. Try to limit the amount of canned food you purchase; they usually contain large amounts of sodium.

 

Keep it fresh: Swap out salt, soy sauce, and other marinades for fresh spices and herbs. Get creative and make your own spice mixes. Look to ready-made spice mixtures at the grocery store to inspire your personal creations. You'll be able to season your meat, pastas, or even snacks at a fraction of the cost and amount of salt.

 

Refrigerator overhaul: Try placing all of the healthy foods towards the front and center and keeping more indulgent foods out of sight. You'll find that by keeping the healthy food accessible, you are more likely to reach for it in a hurry. Simplifying and constantly cleaning your fridge out will help you on you eat healthier, too.

 

Go Greek: Swap out oil, butter, and heavy cream, and amp up your calcium, protein, and probiotics by using Greek yogurt. It can easily sub in for mayo, sour cream, or heavy milk in your favorite recipes.

 

These are just a few secrets to a healthy kitchen. Buying fresh fruits and vegetables are also great for easy, nutrient-dense meals. Get into the routine of making healthy choices, and we promise the results will come!

Tri-in-a-Snap

By: Snap Fitness

Up for a triathlon? I know what you’re thinking … “My Snap doesn’t have a pool!” Neither does mine! You don’t need one to do this workout. A triathlon is a single sport. Don’t think of it as swimming, biking, and running; it’s really a swim-bike-run event where each section depends on the fitness and performance in the other sections to maximize the workout. It is a great challenge and can be an excellent change of pace for those runners, cyclists, or athletes who are looking for a new challenge.

 

Start with some easy stretching and light walking to get warmed up. Ten minutes should be good for most people.

 

Next, get a stopwatch or use your phone to get a total time for this Snap Fitness Dry-Land Triathlon. Tracking your progress tells you how you’re improving and where you need to work still, so make sure you record your time.

 

1)    Swim: Because we don’t have a pool, we want to simulate the arm fatigue and cardio that swimming provides with weights and some low-impact cardio.

a.    50 lateral raises with some light dumbbells (5, 8, or 10 pounds)

b.    10 jumping jacks

c.    15 push-ups

d.    10 jumping jacks

e.    20 pull-ups or assisted pull-ups

f.     10 jumping jacks

g.    50 frontal raises with some light dumbbells (5, 8, or 10 pounds)

 

2)    Bike: Once you’ve finished the swim section, it’s bike time.

a.    Hop on one of the spin, regular, or recumbent bikes at your club and cover five miles as fast as you can!

b.    Feel free to adjust the resistance up or down to get the right feel

c.    On your own personal 1-10 difficulty scale, try to make this an 8+.

 

3)    Run: After your swim and bike are done, let’s finish it off with a run.

a.    Try to cover two miles at fast as you can!

b.    You can run, jog, or run-walk according to how you’re feeling and your current fitness level.

 

Once all three legs of your “Snap Fitness Dry-Land Triathlon” are done, stop your timer and record your time! Don’t forget to stretch after this workout. Try to limit your breaks between each section to as short as possible. Have fun and if you enjoy this workout, think about upping the ante and trying a real triathlon this summer!

 

Jeff

Juicing for Weight-Loss

By: Snap Fitness

Are you in a weight-loss “funk”? Have you ever considered juicing a few meals to help get over that plateau? Juicing provides your body with easily absorbable nutrients. It also helps flush toxins out of your system. You can replace one or more meals a day with juice or go on a juice fast with the guidance of a nutrition consultant. Upon juicing, it is best to drink it immediately since the juice loses its nutrients once it is exposed to oxygen. 

 

Here are a few of the top juices to try:

 

Carrot Juice: Ideal for post-workout, carrot juice is loaded with vitamin A, which helps repair sore muscles. This nutrient-dense vegetable juice is an ideal addition to a weight-loss program. Add some ginger if you'd like an additional flavor and nutrient kick.

 

Green Juice:  Kale and spinach are some of the healthiest greens to squeeze nutrients out of. Kale contains properties that help detoxify the body and reduce inflammation. Spinach contains thylakoids, which has the ability to depress hunger. Throw in a cucumber and an apple for more flavor.

 

Beet Juice: This root vegetable is one of the richest dietary sources of antioxidants and naturally occurring nitrates. In addition to lowering blood pressure, this juice can help the body respond to exercise by balancing oxygen and improving stamina. Toss in an apple and or orange to make this juice sweeter.

 

The Deltoid Triple Threat

By: Snap Fitness

If you want sculpted and defined shoulders, then you need to work all three areas of the deltoid muscle. Yes, that's right — the shoulder is actually made up of three individual muscles: anterior deltoid (the front part), medial deltoid (the middle part), and the posterior deltoid (the back part of the shoulder).

 

I call this workout the Deltoid Triple Threat. It's a double combination of three exercises to be performed in a super-set fashion for a total of three sets with a 30-second rest in between each set. This means that you will perform the first three exercises with very little or no rest. When you have completed all three exercises, then rest for 30 seconds before attacking set number two. When you have done the first three exercises three times through, then it's time to move on to the next group of three exercises.   

 

Exercise Set 1:

-Dumbbell shoulder press

-Dumbbell lateral raise

-Dumbbell bent-over fly

 

Exercise Set 2:

-Dumbbell front raises

-Unilateral cable lateral raise

-Cable face pulls with a rope

 

 

Kelly

Skinny Reuben Recipe

By: Snap Fitness

A fresh take on a classic sandwich! The average Reuben is almost 800 calories, which is a big chunk of your recommended daily caloric intake. Instead of skipping out on the flavor, remove a slice of bread. This makes a delicious open-faced sandwich at 350 calories. You get the same great taste but with half the calories.

 

Ingredients:

3 Tbsp light mayonnaise

1 Tbsp ketchup

2 slices rye bread

4 oz corned beef

1/2 cup sauerkraut, drained

2 oz swiss cheese

 

 

Instructions:

Combine mayonnaise and ketchup in small bowl. (If you want to get fancy, add some chopped pickles and horseradish.)

Turn broiler on high.

With the bread on a baking sheet, spread both slices with the mayonnaise mixture.

Top with corned beef, sauerkraut and cheese.

Broil for about 3-4 minutes, watching carefully!

 

 

Nutrition: (2 servings)

354 calories, 19 grams of fat, 21 grams carbohydrates, 3 grams fiber, 3 grams sugar, 26 grams protein

 

Posts 1 - 10 of 558