Snap Fitness Health & Fitness Blog

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4th of July Picnic Swaps

By: Snap Fitness

Who doesn’t love a 4th of July picnic? Sun, games, fireworks and delicious food.  But for someone that is watching their diet, picnics can be a disaster. This year, Snap Fitness has given your typical picnic a makeover.

 

Follow the guide below to help you navigate the red-checkered tablecloth and avoid the foods that will cost you weeks of hard work in the gym.

 

Instead of: Fried Chicken

Try: Grilled Chicken

Why:  Fried chicken may be tasty, but it is loaded with calories, sodium and fat. You can cut those numbers in half by choosing to say good-bye to the fried chicken.

 

Instead of: Full Hamburger

Try: Drop the bun

Why: By eating your hamburger without the bun, you will shave calories off your meal. Bonus points if you wrap the burger in lettuce leaves for an added punch of greens.

 

Instead of: Bread, cheese and cold cuts

Try: Lettuce wrap with cheese and avocado spread

Why: Cold cuts contain high amounts of sodium, which can add up quickly if you stack your sandwich high. Avoid the bread and cold cuts, and choose to make a lettuce wrap with a slice of cheese and mashed up avocados to save calories and avoid high sodium levels.

 

Instead of: Potato salad

Try: Coleslaw

Why: Traditional potato salad is packed full of calories, fat and cholesterol thanks to the mayo and eggs. Cut those numbers with coleslaw, which traditionally contains veggies (cabbage and carrots) and uses cider vinegar, not mayo.

 

Instead of: Pasta salad

Try: Fruit & veggie skewers

Why: Pasta salads get overloaded with high-fat dressings. Avoid the added calories by making veggie and fruit skewers on the grill. Peppers, pineapple and mushrooms make for a fun and nutritious skewer.

 

Instead of: Packaged chips & dips

Try: Fruit & cheese platter

Why:  Though it may an easy snack, packaged chips and dips tend to be packed full of calories, sodium and fat. Grab a tray of fresh fruits and cheese to make a platter that will satisfy- without causing havoc to your diet.

 

Instead of: Lemonade

Try: Water with a lemon

Why:  Store bought lemonade contains a lot of sugar and calories. A typical 12-ounce glass of sweetened lemonade can have 140 calories depending on the brand. Opt for a glass of water and squeeze your own lemon to achieve a refreshing taste without the added calories.

Guilt-Free Dinner Options

By: Snap Fitness

Ending your day with a healthy dinner will help you sleep at night and help boost your mood in the morning. We’ve compiled three guilt-free dinners that are sure to have you going to bed feeling great.

 

Salmon

 

Packed with omega-3 fatty acids, salmon helps maintain brain function while you sleep and protects your joints.  The minerals in salmon work as antioxidants to help prevent cancer. Salmon has seven grams of fat and 17 grams of protein in one three-ounce serving.

 

  • If you want to gain muscle, pair salmon with black beans and brown rice.
  • If you want to lose weight, enjoy salmon with roasted vegetables lightly seasoned with salt and pepper.

 

Grilled Chicken

 

Grilled chicken is a healthy protein that is low in saturated fat.  The minerals found in chicken keep your bones and immune system healthy. One four-ounce serving of chicken has 13 grams of fat and 26 grams of protein.

 

  • If you want to build muscle, enjoy grilled chicken in a spinach salad with nuts and hard-boiled eggs.
  • If you want to lose weight, pair grilled chicken with steamed broccoli.

 

Quinoa-Stuffed Peppers

 

Quinoa is a complete protein with fiber that helps lower cholesterol levels. Add flavor by stuffing other veggies and seasonings into bell peppers.  This high-protein antioxidant rich dinner is a perfect way to end your day. A quarter cup of quinoa has three grams of fiber, six grams of protein, and less than three grams of fat.

 

  • If you want to build muscle, add cheese and shredded chicken to the stuffed peppers.
  • If you want to lose weight, add onions, zucchini, and other vegetables to the quinoa in your peppers. This dinner is best for weight loss because it’s lowest in calories.

FREE DIGITAL DOWNLOAD: Workout and Meal Planner

By: Snap Fitness

Failing to plan is planning to fail.

 

That's why we provide members with all the tools needed for success! We've designed this FREE digital download to plan and track your weekly workouts, meals, and sleep.

 

Download the PDF here.

Tropical Sunrise Smoothie

By: Snap Fitness

This simple and refreshing smoothie is packed with sweet and tangy fruits! Easy to make and delicious, it’s sure to brighten your day.

 

Ingredients:

1/2 frozen banana

1/2 cup frozen pineapple chunks

1/2 cup frozen mango chunks

1 cup skim or unsweetened nut milk

1/4 cup unsweetened coconut flakes

1 tbsp chia seeds

 

Instructions:

Add all ingredients to blender and mix on high until smooth.

Pour into glass and enjoy!

Quick and Easy Grilled Chicken Kebabs

By: Snap Fitness

Summer days are often busy, so save time with this quick and easy dinner option that is a favorite with both kids and adults. Simply marinate chicken thighs in your favorite Italian dressing for at least 30 minutes and grill!

 

Ingredients

 

1.5 lbs boneless, skinless chicken thighs

1/2 cup Italian dressing

2 medium zucchini

1 red onion

1 bell pepper

 

Instructions

 

*If you’re using wooden skewers, start by soaking them in water.

  1. Cut chicken into two inch pieces and place in glass dish.
  2. Pour dressing over chicken and stir to combine.
  3. Cover and marinate chicken.
  4. Place in refrigerator for minimum 30 minutes or up to three hours.
  5. Cut remaining vegetables into one to two inch pieces, keeping them close in size.
  6. Thread chicken and vegetables onto skewers, alternating chicken and vegetables, or keeping similar.
  7. Grill the kebabs over medium to high heat, turning once or twice, until the chicken has cooked through (about 15 minutes).

 

 

Nutrition

Servings: 4

Calories per serving: 373

Fat: 15 g

Carbohydrates: 13 g

Fiber: 3 g

Sugar: 9 g

Protein: 49 g

 

 

Suns Out Guns Out Workout

By: Snap Fitness

The official start to summer is almost here, which means its time to show off the “guns.” Make an impression at your next barbeque or beach day by adding this workout into your weekly routine.  Continue to build these muscles by adding additional circuits (up to five) over time. Try not to give your arms too much rest between moves, as muscle tension is crucial to this workout.

 

Circuit One - Biceps

 

Preacher Curls: 10 reps

 

Preacher Curls 

 

Dumbbell Incline Hammer Curls: 10-12 reps per arm

 

 

Bar Reverse Curls: 12-15 reps using cable machine

 

 

Complete three sets with a one-and-a-half minute rest in between.

 

Circuit Two - Triceps

 

Skull Crushers: 10 reps

 

 

Kickbacks: 10-12 reps per arm

 

 

Dips: 12-15 reps

 

 

Complete three sets with a one-minute rest in between.

The Dish On Black Bean Noodles

By: Snap Fitness

What is it:

Black bean noodles are made entirely of black beans and water.

 

Health benefits:

Black bean noodles are a healthy, gluten-free alternative to regular noodles. Black bean pasta is great for digestion, heart health, and lowering cholesterol levels because it is a natural source of fiber. This pasta has almost eight times the amount of protein and iron as regular pasta. Black bean pasta has about 100 more calories per serving than regular pasta; but remember, these are good calories coming from protein rather than empty calories that come from simple carbs in flour-based noodles. When it comes to pasta, black bean noodles top our list!

 

How to prepare:

You cook these black noodles just like regular noodles! Boil them in water until the noodles are medium firm.

 

How to pair:

Black bean pasta tastes great with a fresh pomodoro sauce, classic pesto, or spicy curry sauce. For a very healthy meal, just top this pasta with a dash of olive oil and steamed vegetables.

 

Where to buy:

These noodles can be purchased at your local health foods store or you can buy them online.

Muscle-Building Blueberry Banana Protein Smoothie

By: Snap Fitness

A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling muscles. Drink this protein smoothie 30 minutes after your workout for quick absorption that will restore your glycogen levels and transport protein to your muscles.

 

Ingredients:

1 scoop of your favorite vanilla whey or egg-white protein powder

1/2 cup plain yogurt

1/2 cup skim or unsweetened nut milk

2 tbsp flax seeds

1/4 cup frozen berries

1/2 frozen banana (peel and freeze prior to use)

 

Instructions:

Add all ingredients to blender and mix on high until smooth.

Pour into glass and enjoy!

Booty Buster Workout

By: Snap Fitness

Shorts season is upon us. Sculpt your glutes and flaunt them confidently this season! This workout is meant to change the way your glutes look and feel by combining a number of exercises that target specific muscles. It’s important to create stress in big muscle groups surrounding your glutes (like hamstrings and quadriceps) for maximum results. When performing single leg movements, your glutes will be engage to help stabilize your body, providing higher muscle activation in the target areas. This circuit will target your glutes in a way that will create a new body from the waist down.

Complete the following exercises as a circuit. You’ll need a box or raised step for some of these moves. Give minimal rest (30 seconds in between each movement and 90 seconds between each full circuit) and complete three full circuits.

 

 

 

Reverse Lunge Step Up: Keep your body weight focused into the front leg on the step. Let the back knee bend towards the ground, still keeping weight forward on the front heel.  Allow the leg on the step to drive up to a standing position while keeping chest up. The front leg will control your decent as well when returning back to the starting position.

 

Perform 10 repetitions each leg.

 

 

Split Squat with Back Foot Elevated: Keep weight primarily on the front foot and flex your knees and hip slightly. Allow the back knee to bend until it almost taps the ground while maintaining proper posture, chest up with shoulder blades retracted. Drive through the heel of the front foot to push back to the start position, engaging the glutes.

 

Perform 10 repetitions each leg.

 

 

Single Leg Deadlift: Standing on one leg, lower the torso towards the ground while lifting the other leg back and straight. Keep your leg on the ground, slightly bent at the knee with a flat back. Once you feel a stretch in the hamstring, pull your torso back up to a standing position.

 

Perform 12 repetitions each leg.

 

 

Squats: Holding weights above the shoulders, push your hips back and bend the knees while maintaining proper posture. Once the knees have bent just beyond 90 degrees, drive through the heels to push back up to a standing position.

 

Perform 15 repetitions.

 

 

Single Leg Hip Bridge: Place one foot on top of the step and raise the other leg straight in the air. Push your hip up off the ground and as high as possible while squeezing the glutes.

 

Perform 12 repetitions each leg.

Summer Quinoa Salad

By: Snap Fitness

Classic summer flavors are combined in this nutritious, filling salad! Use fresh corn if it’s available but frozen works too. Serve with grilled chicken or fish for a perfect seasonal dinner or over salad greens for a quick lunch.

 

Ingredients

1 1/2 cup dry quinoa

1 lime

2 tbsp honey

1 tbsp dijon mustard

1/3 cup olive oil

Salt

Pepper

2 cups cooked corn kernels (fresh or frozen)

1/2 pint grape tomatoes, sliced (about 1 1/2 cup)

1 bunch green onions, thinly sliced (about 6)

.75 oz fresh basil, thinly sliced

 

Instructions

  1. Cook quinoa as directed and let cool.
  2. Zest and juice lime.
  3. Whisk together lime juice, lime zest, honey, mustard, olive oil, salt, and pepper for dressing.
  4. Toss together quinoa, dressing, and remaining ingredients.
  5. Refrigerate for at least one hour.
  6. Season with salt and pepper to taste.

 

Nutrition

Servings: 8

Calories per serving: 263

Fat: 12 g

Carbohydrates: 35 g

Fiber: 3 g

Sugar: 8 g

Protein: 6 g

 

Posts 11 - 20 of 610