Snap Fitness Health & Fitness Blog

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Recipe: Vanilla Chai Protein Shake

By: Snap Fitness

Spice up your post-workout protein shake with this recipe! Vanilla Chai is a seasonal flavor that combines the classic sweet vanilla taste with an added spice. If you love chai tea lattes, try this!

 

Ingredients:

 

1/2 of a banana

1 cup skim milk

1 scoop vanilla protein powder

2 ½ teaspoon Chai spice mix

1/4 teaspoon vanilla extract

 

Directions:

 

Put all the ingredients in a blender.

Mix and enjoy!

 

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Stay Motivated This Holiday Season!

By: Snap Fitness

The holidays are right around the corner, which means you’ll be busier than ever with work, school, family, and friends. This time of year always fills your calendar up with social gatherings and (most likely) your belly up with baked goods and hot drinks. With such fun festivities going on, it may be difficult to carve out time for the gym. Think of it this way: the calories you’re consuming at parties will add up if you aren’t keeping up with your fitness routine.

 

Here are three tips that will help you get your workouts in during the next few weeks:

 

Keep a log. Just like you write down your daily or weekly schedule, you should do the same for your workouts. Be specific. If Monday is Leg Day, note it as so. This also works for your daily food intake. Sure, we all have moments of weakness – it’s hard to resist the holiday cookies sitting out in the office break room! By writing what you eat down, you can see everything your consuming and know if you’ve had too many treats for the day. One cookie = 10 burpees!

 

Get a personal trainer. If you’ve been on the fence about enlisting a personal trainer, this is the perfect time to start! A personal trainer will get you on an official workout plan. It’s results-based, so you can clearly define what you want to improve on. Since you pay for sessions, you’re blowing your money away if you’re blowing off workouts. Personal trainers will hold you accountable and keep you focused on your fitness goals.

 

Find a gym buddy. You don’t have to be at a party to be social! Set up gym dates with your friends. Grab two treadmills side-by-side and catch up while logging a few miles. Your friends are great motivators; they support you already and won’t let you give up. This is another way to hold both yourself and your gym buddy accountable. Don’t let each other skip out!

Turkey Burn Workout

By: Snap Fitness

Whew! The big Thanksgiving meal is over. The leftovers are stored away, friends and family have cleared out, and you’re finally done cleaning up. Now what? Time to hit the gym and burn some calories!

 

This Turkey Burn Workout incorporates a little of everything: cardio, chest, legs, and core.

 

Exercises:

50 jumping jacks

40 squats

30 burpees

20 push-ups

10 sit-ups

 

Move quickly between each exercise; only rest if you absolutely need to. Take 90 seconds to recover between each set. Go through the set three times. Don’t be a turkey and skip out early!

3 Healthy Choices To Make This Thanksgiving

By: Snap Fitness

We all have our favorite Thanksgiving food: turkey, stuffing, mashed potatoes … and you can’t forget pumpkin pie! There are so many delicious options when it comes this holiday meal. While it’s ultimately a day for spending time with loved ones, it’s easy to overstuff yourself with all that’s offered on the kitchen table.

 

Avoid the stomachache and follow these three easy tips:

 

Eat breakfast. Instead of waiting around all day for the big meal, have a light meal in the morning. This will control your appetite so you aren’t starving when the turkey comes out of the oven. We recommend a small bowl of oatmeal or Greek yogurt with a banana.

 

Two words: portion control. This is important for all your meals, not just on Thanksgiving! Your plate shouldn’t be a pile of mashed potato mountains with rivers of gravy running through. Start with one scoop of your favorite dishes and healthier options, like white turkey meat, vegetables, and mashed or sweet potatoes. The golden rule to follow: Don’t give into temptations for second helpings. This applies to beverages, too!

 

Converse with your neighbors. This is a great way to break up your meal so you’re not inhaling your food. Snag a seat by an extended family member or someone you haven’t seen in awhile to catch up. Instead of focusing on your next bite of stuffing, you can savor a rich conversation and embrace the holiday spirit.

4 Benefits of Peanut Butter

By: Snap Fitness

Peanut butter lovers unite! Since November is Peanut Butter Lovers month, we decided to share some benefits of America's favorite nut butter. 

 

Protein

To stay on the healthy end of the peanut butter consumption scale, stick with 2 tablespoons of peanut butter. Just 2 tablespoons pack in 7 grams of protein.  As a protein-rich food, when you eat peanut butter you feel fuller for longer. It’s also good for building and repairing muscles, which is especially important after an intense workout.

 

Fiber Rich

Your 2-tablespoon serving of peanut butter not only packs in lots of protein, but also gives you 2 grams of fiber.  Fiber is important for helping you feel fuller longer and supporting digestion.

 

Healthy Fat

A common worry about eating peanut butter is the fat content. However, peanut butter contains more unsaturated fat than saturated fat. This means, it’s actually a great source of healthy fats. A healthy body needs a good supply of healthy fats.

 

Helps With Weight Loss

Peanut butter is a high calorie food, however, when adding it to meals or snacks. Protein and quality fat will keep you satisfied plus, stabilize blood sugar. This will limit or reduce sugar cravings throughout the day.  

 

Try to incorporate peanut butter into your breakfast by adding it to toast or by making one of the shakes below.

 

Peanut Butter Banana Oatmeal Protein Shake

 

Chocolate Peanut Butter Protein Shake 

 

Peanut Butter and Jelly Protein Shake

 

 

Buying The Right Peanut Butter

Not all peanut butters are made the same, so shop with care. Don’t just go by the percentage of fat. This will be fairly similar across most brands and is not the best indication of whether a peanut butter is good for you. Here are some quick little tips to help you make a decision.

 

All Natural Peanut Butter

Buy all natural peanut butter if you want to minimize your intake of unhealthy fats. Natural nut butters usually have peanuts as their main ingredient while others can sometimes contain other artificial ingredients and added oils to enhance the taste and decrease production cost.

 

Sugar

The sugar content on the peanut butter is a key factor. Commercial peanut butter brands can have up to 250 mg more sugar than natural brands per tablespoon.

 

Sodium

Look out for the sodium content on the ingredients list on your peanut butter. Again, natural brands usually have less sodium. Look for brands that contain 100 mg or less.

 


 

What's your favorite thing to add peanut butter to? Tell us on our Facebook or Twitter.

 

Lemon Dill Salmon Wraps

By: Snap Fitness

These lemon dill salmon wraps are a great alternative if you’re missing mayo-heavy
sandwiches. Salmon is full of healthy fats and protein. The yogurt sauce is both creamy
and tangy and adds another protein boost. Look for a wrap that comes in around 100
calories and has at least 25% of your daily fiber to keep this meal light and healthy.


Lemon Dill Salmon Wraps


1 pound salmon filets
Olive oil
Coarse kosher salt and freshly ground black pepper
4 high fiber, whole wheat sandwich wraps
2 cups baby arugula or spring salad mix
1 cup cherry tomatoes, halved
1/2 cup 0% fat plain Greek yogurt
2 teaspoons fresh lemon juice
2 teaspoons chopped fresh dill


Preheat the broiler to high and place an oven rack in the second from the top position.
Place salmon on a baking sheet or broiler pan. Drizzle lightly with olive oil and season
with salt and pepper. Broil the salmon about 6 inches from the heat until cooked
through, about 20 minutes, depending on how thick your salmon is.


To assemble the wraps, divide arugula, salmon, and tomatoes evenly down the middle
of the wraps. In a small bowl, combine yogurt, lemon juice, and dill, then spoon over the
top of the filling. Fold in one side of the wrap, fold up the top, then fold in the other side.

 

Chocolate Covered Strawberry Protein Smoothie

By: Snap Fitness

Take your protein shake to a whole new level with this surprisingly nutritious chocolate covered strawberry protein shake.

 

Ingredients:

 

1 small avocado; removed from skin and pitted

1 cup frozen strawberries

1 Tbsp. cocoa powder

1 scoop vanilla protein powder

2 cups coconut milk

 

Directions: 

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

 

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Guide to Seasonal Fruits and Vegetables

By: Snap Fitness

Seasonal produce is often more flavorful and more affordable than out-of-season produce.  Keep this guide handy when planning healthy, delicious, and budget-friendly meals year-around.

 

Winter

Apples

Beets

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Chard

Collard Greens

Grapefruit

Kale

Leeks

Lemons

Lettuce

Onions

Oranges

Parsnips

Potatoes

Pumpkins

Rutabagas

Spinach

Sweet Potatoes

Turnips

Winter Squash


 

Spring

Apricots

Artichokes

Arugulas

Asparagus

Beets

Broccoli

Celery

Cabbage

Green Onions

Kale

Peas

Radishes

Rhubarb

Spinach

Squash

Snow Peas

Strawberries

Zucchini


 

Summer

Bell Peppers

Blackberries

Blueberries

Butter Beans

Cantaloupe

Corn

Cucumbers

Eggplant

Field Peas

Figs

Grapes

Green Beans

Honeydew

Hot Peppers

Okra

Peaches

Pears

Plumes

Raspberries

Squash

Tomatoes

Sweet Potatoes

Watermelon Zucchini


 

Fall

Apples

Beets

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Pumpkin

Rutabagas

Sweet Potatoes

Tomatoes

Turnips

Winter Squash 


 

What's your favorite produce currently? Tell us on our Facebook or Twitter.

All About Legs Workout

By: Snap Fitness

My favorite muscle group to lift is my legs. Your legs make up the larges muscles in your body, which means you can burn way more calories working your bottom half than you will your top.

 

What do you know about training your legs? Here are a few tips to get started and an example workout to try:

 

Prioritize your weaknesses.

If your quads are weaker than you hamstrings. Than focus on quads first, while you are feeling you strongest.

 

Tailor your rep ranges to your goals.

To put on size, use weights heavy enough to allow failure with 6-8 reps. To lean out and tighten up try 12-15 reps.

 

Take differences into account.

Calf muscles tend to be smaller and slower to develop than glutes, hamstrings, and quads.

 

Quad Focus — Total Leg Workout:

Front squat: 3-4 sets of 10-12 reps

Step-ups: 3-4 sets of 12-15 reps

Stiff-leg dead lift: 3-4 reps of 12-15 reps

Seated calf-raise: 3 sets of 15-30 reps

 

Hams Focus — Total Leg Workout:

Squat: 3-4 sets of 10-12 reps

Good morning: 3-4 sets of 10-15 reps

Leg extension: 3-4 sets of 12-15 reps

Butt blaster: 3 sets of 12-15 reps

 

Glutes Focus — Total Leg Workout:

Squat: 3-4 sets of 10-12 reps

Cable kick-backs: 3-4 sets of 15-20 reps

Hack squat: 3-4 sets of 12-15 reps

Reverse-back extension: 3 sets of 8-10 reps

Standing calf-raise: 3 sets of 15-30 reps

 

Curbing Your Sweet and Salty Cravings

By: Snap Fitness

Are you a sweet craver, salty craver, or crave both?

 

When starting a clean-eating program, it gets really hard to stay focused when you start to crave sweets or salts. Like a drug, the cravings will stop when removed from your system after some time. But there is another reason you may crave sweets or salts. Your body is defiant of certain vitamins and minerals. When your body is lacking something important, it throws out signals, mostly mistaken for cravings.

 

If you crave the sweets, try adding a Magnesium supplement. The recommended amount consumed as a supplement should not exceed 350 milligrams per day. Good natural sources are spinach, soybeans, black beans, brown rice, and almonds.

 

If you prefer salty treats, try adding a Zinc supplement. The recommended amount consumed as a supplement should not exceed 40 milligrams per day. Good natural sources are beef, crab, turkey, pork, wild rice, and shiitake mushrooms.

 

Posts 11 - 20 of 479