Snap Fitness Health & Fitness Blog

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30-Minute Killer Cardio Workout

By: Snap Fitness

Running for minutes and miles on end can get boring. This cardio set will keep you on your toes and your heart racing – what a great combo!


Do as many rounds as possible in 30 minutes:

Run .33 miles 

30 burpees 

30 squats 


Pumpkin Protein Shake

By: Snap Fitness

Pumpkin is a fall-time favorite when it comes to flavors. If you love pumpkin, here’s a delicious recipe that tastes just like pumpkin pie. Try this protein shake after your next workout!




6 ice cubes

1/3 cup canned pumpkin puree

1/3 cup 2 percent milk

1 cup vanilla-flavored soy milk

2 Splenda packets

1 scoop vanilla protein powder



Add all ingredients into a blender


Blend until your desired consistency.


Add cinnamon or nutmeg for added flavor.


Pour in a tumbler and enjoy!

Booty-Blast Playlist

By: Snap Fitness

Every workout routine needs a perfect playlist to keep you focused and moving to the beat. The tracks below are spot on for your next glute-focused workout! Let Beyoncé and Justin Timberlake’s jams push you through the final reps of single-leg front raises and dumbbell squats.


“Bootylicious” – Destiny’s Child

“Low” – Flo Rida

“Fat Bottomed Girls” – Queen

“Ms. New Booty” – Bubba Sparxxx

“Baby Got Back” – Sir Mix-A-Lot

“Shake Your Body (Down to the Ground)” – The Jacksons

“Booty Work” – T-Pain

“Love Lockdown” – Kanye West

“SexyBack” – Justin Timberlake


What’s your favorite song to squat to? Share it on Facebook or Twitter with us!

NFL-Themed Workout

By: Snap Fitness

Move over, Peyton Manning! You don’t need to be on an actual football field to train like an NFL player. In honor of the NFL season being well underway, here’s a workout you can do the next time you’re at your Snap Fitness. Channel your inner JJ Watt for the deadlifts, Jamaal Charles for the balance touch, and Megatron for the bench press. Be sure to stretch both before and after this workout.




Deadlifts with Dumbbells – three sets of 10

Three-Way Balance Touch – three sets of 10

Dumbbell Push-Up to Row – three sets of eight

Bench Press – one set of eight

Kettlebell Lateral Lunge – three sets of eight

Side Planks – hold 20 seconds on each side twice

Russian Twists – two sets at 20 seconds

Fitness-Inspired Halloween Costumes

By: Snap Fitness

Halloween is right around the corner! We all know finding the perfect costume can be a tedious task. Don’t leave this to the last minute! Forget the traditional ghost or policeman/woman get-up and go with one of our fabulous fitness-inspired costumes.


Richard Simmons: You know the drill. Metallic short-shorts, loose tank top, and knee-high socks. The classic afro wig is optional, but very encouraged!

A Wheaties Box: Live up to your childhood dream of making the cover of this cereal box! This is a great do-it-yourself project. Head to your local arts and crafts store to get a cardboard box and paint. Cut out a spot for your head and get creative with the artwork!

The Karate Kid: Give this Halloween a kick of ‘80s nostalgia. All you need is a karate gi, black belt, and handkerchief to tie around your head. Mr. Miyagi would approve of this one.

Cyclist: Life’s tough, wear a helmet! Bike is optional, but spandex is not.

Olympian: Represent your home country on Oct. 31! Throw on your respective colors – complete with sweatband and gold medal, of course. Winners work out at Snap Fitness!

Professional (or Throwback) Athlete: On a budget? Wear your favorite jersey. It could be your favorite athlete’s or your own from high school or college playing days.

Jazzerciser: Go for the classic throwback with a leotard, sweatband, leggings and legwarmers. You’ll have your fellow party people singing Jock Jams with you all night.


Remember, fitness is always in style! Share your Halloween costumes with us on Facebook, Twitter, and Instagram.

Apple Cider Vinegar Water Benefits

By: Snap Fitness

The main ingredient in apple cider vinegar is apple juice, which has vitamins and minerals that are beneficial to the body, including Vitamin C and Boron. This drink also contains vinegar, an acidic liquid that contribute to the efficiency of the immune system. Make sure to buy an apple cider vinegar that is organic and unfiltered so that all of its nutritional value is in tact. You can find this at your local grocery store.


By adding ACV to your water, you’ll add a hint of sweetness to your drink and reap the various health benefits below.


Weight Loss

Have an extra 10-15 stubborn pounds you need to shed? Try adding a teaspoon of ACV to every 8 oz. glass of water you drink throughout the day. If you maintain the daily intake of 64 oz. of water the pounds will start to drop! Make sure to add it to your water bottle during your workout to enhance fat burning.



If you are looking for a healthy detox, look no further than ACV. Combine 1 ½ cups ACV with one gallon of water and drink throughout the course of a day for an overall body and kidney detoxification. You can repeat this process for up to three days, but one to two days are generally sufficient.


Fight Lactic Acid Build-Up

There’s nothing better then a hard workout.  Unfortunately, the muscle soreness caused by lactic acid afterwards isn’t the greatest. You can avoid post-workout muscle soreness by adding 1 tbsp of ACV to your water bottle and sipping it during your workout.


Improved Digestion

Drinking ACV in water can help to naturally improve your digestion. Take a tablespoon of ACV in a big glass of water around 15 minutes before a meal to stimulate digestive juices for better breakdown of your food.


Ward Off Sickness 

If you feel a cold coming on or trying to avoid getting sick all together, adding ACV to your water can keep you from getting ill. Its unique blend of vitamins, minerals and enzymes helps you not get sick. It also possesses antimicrobial and antiseptic properties. 



How else do you use apple cider vinegar? Tell us on our Facebook or Twitter.

Peanut Butter Banana Oatmeal Protein Shake

By: Snap Fitness

This protein-packed shake is perfect for breakfast or any time of the day. By adding oatmeal, this protein shake becomes a double threat.  Oatmeal increases the carbohydrate content in your shake.


Carbohydrates are a primary source of energy for your body. The carbohydrates found in oatmeal contain fiber, which helps digestions, stabilizes blood sugar level, and makes the shake more filling.



8 oz unsweetened almond milk

1 frozen banana

½ cup rolled oats

2 tbsp. organic peanut butter

1 scoop vanilla protein powder



Combine all ingredients in a blender and blend until smooth. Enjoy immediately! 

Strength and Endurance Workout

By: Snap Fitness

This workout will test your strength and endurance. You will feel your muscle fibers burning. Are you ready?


Push-up Pyramid Press is a challenging way to work your chest and your shoulders at the same time. With dumbbells in your hands, perform one push-up then immediately stand up on your knees and do a shoulder press using the neutral grip. Then it’s right back to the ground for two push-ups and two presses! Keep going until you complete 10 push-ups and 10 shoulder presses with little or no rest in between.


Fat Blast on an elliptical is a fabulous lower body and cardio workout all in one! Start out on a lower level (somewhere between a 3 and a 5, depending on the machine and your fitness level). Go for two minutes then squat down for 30 seconds. Stand up and lean back — putting the focus on the hamstrings for 30 seconds. Immediately put your feet toward the front of the paddles and lean forward with hands tucked up behind the head of the machine. Drive your knees forward like you are sprinting for one minute. Recover on a level 3 to 5  for two minutes then repeat this sequence for 20 minutes.


Warm-up: Walk on flat treadmill for five minutes at a  moderate speed then jog for two minutes. Do arm crosses and toe touches for stretching.


Workout: Push-up Pyramid Press

Rest one/two minutes

Ascending/descending Lat Pulls, 10 reps each (go up in weight four times then go back down in weight four times with little or no rest in between)

Rest one minute 

Three sets of BB 28s with stability ball (long arm crunches to 40 – keep feet close together!)

20-minute fat blast on elliptical


Cool-down: Stay on elliptical level 1 for 2 minutes going very slowly to bring heart rate down. Finish with light static stretching.


Why Less is More When Working Out

By: Snap Fitness

The conventional way of performing aerobic exercise is for at least 30-45 minutes. This time commitment may not be feasible for many. Fortunately, there is a way to exercise in less time and attain results comparable to traditional endurance exercise: HIIT (high intensity interval training).


I’ve read that despite large differences in exercise volume, performing only two minutes of sprints interval exercise led to a similar 24-hour calorie burn compared to 30 minutes of continuous endurance exercise. It is suggested that the significant body fat losses came with sprint interval training. Want to try it? I recommend the 2:1 Interval. It’s two minutes of fast passed walking and one minute of jogging done for 20-30 minutes. For beginners, I’d suggest two minutes of walking and one minute of incline walking for a total of 20 minutes. You can change you tempos and inclines at any level of fitness.


Butternut Squash Soup

By: Snap Fitness

Soup can be a comforting way to fill up on a cold day. This butternut squash soup is vegan and full of vegetables. Adding a bit of full fat coconut milk at the end is a healthier way to get the creaminess you might be used to in soups. Enjoy this with some whole grain bread for dipping, a side salad, or a simply grilled chicken breast.


Butternut Squash Soup


1 medium butternut squash, halved and seeded

Coarse kosher salt and freshly ground black pepper

1 tablespoon olive oil, plus more for brushing the squash

2 medium shallots, diced

2 cloves garlic, diced

1 sprig fresh thyme, plus more for garnish

1 yukon gold potato, peeled and cut into two inch cubes

3 cups vegetable stock or broth (possibly more as needed)

A few teaspoons of full fat coconut milk (optional)


Preheat the oven to 400ºF. Place the squash cut side up on a large baking sheet and coat lightly in oil. Season with salt and pepper. Bake until tender when pierced with a knife, flipping once halfway through, about 1 hour. Allow it to cool slightly, then remove the flesh from the skin.


While the squash is cooking, heat 1 tablespoon olive oil in a Dutch oven or large pot over medium heat. When the oil is hot, add the shallots and cook, stirring, until softened, about 2 minutes. Add the garlic and thyme and season with salt and pepper. Cook, stirring, for one minute. Add the potato and vegetable stock and bring to a boil. Allow the potato to cook until tender, about 15 minutes. Remove the thyme twig.


Add the cooked squash flesh to the potato pot. Use an immersion blender to puree everything together, or work in batches to puree in an upright blender. If the mixture is too thick for your liking, add another cup or two of broth and stir to combine. 


Ladle soup into bowls and garnish with a drizzle of coconut milk and a few thyme leaves.


Posts 11 - 20 of 460