Snap Fitness Health & Fitness Blog

Posts 11 - 20 of 629

Healthy In-Season Meal Swaps

By: Snap Fitness

With school back in session and the first day of autumn fast approaching, now is the time to prepare for all of the freshest farmers’ market produce available. At the farmers’ market or local grocery store, you’ll begin to find items like squash, apples, pears, sweet potatoes, and cauliflower – perfect for getting creative in the kitchen.


Colder temperatures can often bring the emotional connection to comfort foods. Using fresh produce can help turn high calorie and fat options into hearty dishes that highlight the season.



Mashed Potatoes Meet Sweet Potato Mash

Both white potato varieties and sweet potatoes contain healthy amounts of vitamins and minerals. However, we suggest the sweet potato variety for a serious dose of Vitamin A and a lower count of carbohydrates per serving. The next time you prepare mashed potatoes, consider swapping salt, cream, and butter for melted coconut oil, sage leaves, and a dash of sea salt.


Roasted Vegetables For The Win

Consider roasting produce in season as a side dish. Squash or cauliflower roasted with olive oil and seasoning, and topped with fresh herbs are not only easy to prepare but sure to excite taste buds in any home.


Add Fruit to Hearty Salads

Reach for in-season varieties of apples and pears this fall to add to salads. Apple varieties such as Granny Smith, Gala, or Fuji pair well with baby spinach, toasted nuts, light crumbled cheese, and vinaigrette. Top arugula with thinly sliced Anjou pears, gorgonzola, walnuts, a squeeze of lemon, and olive oil for a healthy and quick salad.

Fall Back Into A Fitness Routine

By: Snap Fitness

How did you spend your summer vacation?


Chances are it consisted of a lot of fun and maybe a bit of overconsumption when it comes to food and drinks. Don’t worry, there’s no better time to tone up and refocus on your goals!


Now that September is here, it’s time to get your fitness back in gear. With 24/7 access to your Snap Fitness club, there is always time to work out. It’s all about creating or getting back to a consistent fitness routine.


Here are four tips that will get you back on track to your fitness goals:


Plan your workouts: If you don’t have a calendar or a daily planner, get one! This is your fresh start to a fantastic fall routine. Map out your week with work, family, or school plans. From there, you can fill in where your weekly workouts will fit best. Writing it down will also help hold you accountable. Keep your word with what’s in your planner!


Download our printable workout planner here.


Bring a buddy: Can’t decide between working out or meeting up with an old friend? Do both! Plan weekly workout dates with your friends. This is a great way to stay social but also committed to your fitness. Snag two treadmills next to each other and catch up during your warm-up jog. You can also see what group fitness classes available at your club and make that part of your routine!


Eat right: Nutrition plays a key part in building and maintaining a healthy lifestyle. Food gives you energy, so you need to make sure you’re feeding your body with the right foods. If you’re snacking on sweets or swinging through the drive-thru regularly, you aren’t filling your body with the necessary nutrients it needs to keep your body running. If you have any questions about nutrition, ask one of your club staff members for help!


Treat yourself: Set goals for yourself — both short and long-term. A short-term goal could be as basic as “work out three times a week for a month.” Once you reach that, give yourself a little treat! Maybe it’s a frozen yogurt run with your friends or those running shoes you’ve had your eye on at the store. This will give you extra motivation to keep up your hard work!

Healthy On-The-Go Snacks

By: Snap Fitness

Summer is officially over, which means your daily routine is likely getting more packed with activities. We all feel it — no matter if it’s work, school, or family, the back-to-school season makes like a little more hectic. Like everything, it takes time to adjust to a new routine and different priorities, but your health should always be near the top of that list!


A busy lifestyle is no reason to compromise your nutrition or worse, skip out on meals entirely. A balanced diet is crucial for having energy to get through not just your workout, but your entire day. The vending machine candy and chips may be convenient, but they are not doing you any favors health-wise!


Below are four great snack options to enjoy on the go:


Hard-Boiled Eggs: A great source of protein and loaded with nutrients! You can either make them yourself or buy pre-made hard-boiled eggs at your local grocery store.


Deli Roll-Up: Make your own mini-wraps without the tortilla! Roll up a slice of your favorite deli meat and a slice of cheese. Make a couple to put in a plastic bag to enjoy throughout the day!


Yogurt: If you have a sweet tooth, this option is for you! With lots of flavors, yogurt is a healthy option that contains key nutrients like calcium, vitamin B-2, potassium, and magnesium. Bonus points if you grab for a plain Greek yogurt.


Grape and Cheese Kebobs: Another fun homemade treat! All you need is grapes and mini cheese blocks. Take a toothpick and slide grapes and cheese on. Pack a baggy of these for your car!


What’s your favorite on-the-go snack? Share it with us on our Facebook page!

Member Spotlight: Keeping Up with Gerry

By: Snap Fitness

Meet 71-year-old fitness enthusiast and all around rock star Gerry!


Learn how staying fit and healthy helps Gerry enjoy life and all of the adventures that come along with it that much more.


Q: When did you join Snap Fitness?


A: I joined Snap Fitness one year ago, the end of August 2014.


Q: What drew you to Snap Fitness?


A: I previously had been a member of a larger fitness club and felt I was not getting the return on my dollar. I also felt it was run only as a business and not an organization that cared about what my fitness goal should be.  I decided to look at a few in the area; when entering Snap Fitness, I was met with the warmest reception. I joined a couple of months later and found not only the staff cared, but others working out would reach out to help me understand and use equipment.


Q: What motivated you to start your fitness journey?


A: I have always enjoyed being physical, but as I aged, I recognized how important it is to keep your body as strong as possible. I want to be able to play in life and being healthy and strong is the only way to be able to do that.


Q: What are your fitness goals?


A: To be healthy and as fit as I can everyday as I age.  My fitness goal changes all the time: going to a wedding in New York and needing to keep up with everyone (or pass them by), doing a 5K, joining my friends for a organized bike ride, doing a six mile paddle board trip without getting tired, kayaking down the river, etc.  Being healthy and strengthening my body so I can take on whatever comes my way, even raking the yard or shoveling the driveway.


Q: What do you enjoy best about your club?


A: Everyone cares; you don’t feel judged, but instead encouraged. If I have a question or a need for assistance, there is always someone there to assist me (which is how I met my trainer). They really do care about your goal, or helping you identify what it is.


Q: What is the best part about Snap Fitness?


A: I would have said all of the above until I enlisted the services of my trainer, Brent. I mentioned to him one day that working out was just not feeling fun anymore. We talked, I told him I knew I needed something new, but did not know what. After talking with Brent, I decided to hire him as a trainer for a few sessions. He really took the time to try to understand me, what my needs were, and put a plan together for me to follow on my own (which is what I requested). I was making good progress but was still missing something. I hired him for weekly workouts and sometimes I try to grab an extra one. He changes it up, keeping it fun and challenging. So, the best part about Snap Fitness is Brent and the rest of the staff that really care.



Q: What’s your favorite exercise?


A: The TRX suspension bands, which Brent introduced me to, are my favorite. They help me work out and build core, arm, lower-body strength, coordination, and balance. Working out using the TRX bands gives me a real sense of accomplishment.


Q: How has Snap Fitness changed your life style?



A: No matter what I do, whether it is very physical yard work, play, or activities requiring physical strength, it is so much easier and I last so much longer.  It has made life, play, and work so much more enjoyable. My weekly workouts with Brent are the one constant in my week that keeps it normal.


Q: Would you recommend Snap Fitness to a friend?


A: I not only would, but do on a regular basis. I am always bending someone’s ear on the importance of maintaining a good workout routine.  I also throw in a mention on getting a personal trainer and the benefits. 

Curried Chicken Salad

By: Snap Fitness

This curried chicken salad is a perfect make-ahead dish for lunches or a quick dinner. Top over a bed of lettuce, spread on a piece of whole wheat toast, or eat alone for a sweet and crunchy meal sure to make your taste buds sing!


This recipe makes four cups.



1 pound boneless skinless chicken breasts

1/2 cup Greek yogurt 0% fat

1 tablespoon mayonnaise

2 teaspoons lemon juice
1 tablespoon curry

1 teaspoon turmeric
1 cup red grapes, halved
1/2 cup chopped celery

1/3 cup golden raisins
1/3 cup cashews



  1. Bring a large pot of water to a rolling boil.
  2. Add the chicken breasts and reduce heat to medium-high.
  3. Cook chicken for six to eight minutes until chicken is cooked through (time will depend on the thickness of the chicken).
  4. Place the chicken on a cutting board and allow it to cool, then cut into bite size cubes.
  5. In a large bowl, mix together the Greek yogurt, mayonnaise, lemon juice, curry, and turmeric until combined.
  6. Add the chicken, red grapes, celery, golden raisins, and cashews and mix until everything is coated in the curry dressing.
  7. Serve with a salad and avocado or use for sandwiches!


How would you dish up this curried chicken salad?


The Ultimate Push-Up Routine

By: Snap Fitness

We’ve designed this workout to build strength and create a lean upper body using a variety of body-weight exercises.  Challenge yourself through the end; it will be difficult, but keep pushing - literally. The longer you last during the set, the more benefits you will see!


Slightly altering your hand positions and equipment will change the activation of the upper body muscle groups, allowing certain muscles to engage more prominently. The pectoralis muscles, triceps, and deltoids will be challenged during this routine, helping you build strength and endurance.


Rest 20-30 seconds between each exercise, with no rest between sets. The muscles that are stressed during these push exercises will be able to rest during the final movement.




For any push-up position, keep your hands directly under your shoulders and your spine neutral while bracing your core. Lower the entire body to the floor in a controlled manner without letting the hips drop. If needed, drop your knees to the floor to ensure proper form.


Complete 10 repetitions for each exercise listed below.


Medicine Ball Rolling Push-Up- Place a medicine ball under your right hand and complete a full push-up. Then, roll the medicine ball from your right hand to your left and perform a push-up. Push evenly through your hands during the repetition. One repetition is completed after a push-up is done with each hand on the ball.


Tricep Push-Up- From the classic push-up position, push your body slightly forward and keep your elbows tight to the side of your ribs. Complete a push-up while keeping elbows in.


Release Push-Up- Once your body is lowered to the ground, squeeze your shoulder blades and lift the elbows up towards the ceiling, releasing the hands from the ground. Keep hands two inches above ground for a full count and return to the start of a standard push-up. Make sure the spine doesn’t curve in the lower back and the entire body elevates.


Shoulder Push-Up- Starting in a standard push-up position, push your hips towards the ceiling creating a “v” with the body. Bend at the elbows while keeping your hips elevated; repeat 10 times before lowing hips.


Push-Up with Bosu Ball- Place the Bosu ball on the floor with the half-ball facing down. Place your hands under your shoulders and on top of the Bosu ball. Complete a standard push-up with your elbows bent to 90-degrees.


Superman- While laying on your stomach, bring your hands towards the side of your glute muscles. Elevate your chest and legs toward the ceiling, squeezing your glutes, lower back, and mid-back muscles. Hold for one count  before returning your chest and legs to the ground.

Cardio Crush Interval Training

By: Snap Fitness

Interval training has been around forever, but like most aspects of the health and fitness world, it has and will continue to transform.  Utilizing complex exercises that require an increased amount of energy allows the body to build full body strength and endurance. When these exercises are completed as a superset or in a circuit, it becomes a highly effective way to burn calories and lose fat.


Many times we overcomplicate workouts in the gym; when in reality, keeping it simple can be much more effective. This does not mean working at a rate that “feels” simple because this workout should push you to the max. It is important to give it everything you have for each exercise during the workout to achieve the best results.


Complete each exercise with a 45-second time interval and 20 seconds of rest before starting the next exercise. Rest for one minute after each full circuit.


This workout should be at least 15 minutes but no more then 20 minutes. Work hard to accomplish as many repetitions as possible or get as far as you can during the sprint of each circuit.




Burpees: Start in standing position, move down to the floor and complete a push-up. Pull feet underneath your body and jump in the air. Land with soft knees and repeat.


Jumping Pull-ups: Position yourself under a bar so that you can grab the bar with arms fully extended. Once the time starts, jump in the air and pull your body up to the bar. Control the descent so the feet land and jump right back up.


Incline Treadmill Sprint: Keep the incline between a 7.5-10 -percent grade on the treadmill and sprint as fast as you can for the full 45 seconds.

Hydrating Coconut-Melon Smoothie

By: Snap Fitness

We’ve created this vitamin-packed and refreshing smoothie to hydrate you after an intense workout. With only a few ingredients, you’ll be sipping this smoothie down in no time!


Melons like cantaloupe and watermelon are naturally low in calories, help to reduce inflammation, and lower blood pressure. Packed with essential vitamins and minerals, melons play an important role for overall health.


The coconut water in this smoothie provides electrolytes for hydration and recovery. Refreshing and tasty, coconut water is packed with more potassium than four bananas.


Chia seeds pack a serious punch without adding flavor. They provide you with fiber, omega-3 and omega-6 fatty acids, and calcium. Chia seeds also contain protein, making it a perfect addition to a smoothie for more energy and muscle recovery.


BONUS: You can freeze the extra smoothie in popsicle molds for a breakfast pop!



1 cup coconut water

½ cup cantaloupe, cubed

½ cup watermelon, cubed

2 tbsp chia seeds

1 tbsp shredded, unsweetened coconut

4-5 ice cubes



Combine all ingredients in a blender and mix on high until smooth.

Top with additional shredded coconut and enjoy!

Back to Basics: Barbell Strength Workout

By: Snap Fitness

Barbells are a simple but versatile piece of equipment, notorious for producing gains in strength and overall development.


One advantage of using barbells is that they are great for multi-joint exercises, which means they incorporate not only the primary muscles but also several supporting muscles to help balance and lift the weight. The more muscles you use in an exercise, the greater the release of growth hormone (GH). GH plays an important role because it is necessary for gains in muscle strength and development in women (whose testosterone levels are naturally lower than men’s).


GH is also important for fat loss because it leads to a greater amount of fat being released from fat cells.


Barbell Strength Workout


Perform six to eight reps of each exercise.

Complete up to four sets.


Barbell Squat


Barbell Push Press


Barbell Deadlift


Bench Press


Barbell Two-Arm T-Bar Row

Inside Scoop: Training With Landon Cassill

By: Snap Fitness

Hey #SnapNation!


Landon Cassill here with a sneak peak into what I've been up to lately!


After the crazy weekend with the Quaker State 400 in Kentucky and Muncie 70.3, I went straight from Kentucky to Houston to do a three day swim “camp" with my swim coach Tim Floyd and the Magnolia Masters swim team. Tim is a well-respected coach in the triathlon world who is responsible for coaching some of the fastest swimmers in the Pro Ironman ranks.


From that busy weekend to the three days in Houston (with two swim workouts a day), I was officially tired by the time I got back home to Charlotte. I had a couple days to spend at home and get ready to head to New Hampshire for another NASCAR race. Between the New Hampshire and Indianapolis races, I focused on recovering, not putting a lot of pressure on working out, and planning my preparations for Austria. At that point, Austria was about six weeks away,and I felt like my body could handle about three or four weeks of mega volume and intense workouts, so I set my mark on going easy until about July 27 to get started on a four-week block of rebuilding my fitness for the World Championships, including a week of taper/rest leading into the event.


With the new baby in the house, I am also trying to find our new daily routine and when the best time is for me to fit in my workouts while still giving my wife a break during the day! I’m finding that the early mornings in the pool are becoming more and more important, with the rest of my workouts being done in the mid-to-late afternoon. Trust me, it hasn’t been an easy process. I’ve blown through multiple 5 a.m. wake up calls so far and have regretted skipping a workout here and there.


Now that we’ve made it to July 31, I’ve put in a fairly decent week of workouts. Strong, but nothing close to what I’ll be doing over the course of the next three weeks. I’ve ran just about 20 miles this week, 10 of those miles coming from one run, but I’ve put in almost 125 miles on the bike, and 10k meters in the pool. That’s about 13 hours of training.


Over the next three weeks, I will hopefully double that run mileage with my longest run being around 16 miles. One of the biggest things I’m focused on is strength on the bike for the climbs through the mountains in Austria. For that, I am doing a lot of low cadence/high resistance muscle tension work on the bike and leg strength exercises like squats and lunges at Snap Fitness.


As far as my running is concerned, I’ve felt like run strength has also been a weakness of mine, so those workouts in the gym are going to help me, along with some higher-intensity runs during the week to build leg speed. Because my run speed just hasn’t been there the past few weeks (maybe because of the hot weather or lingering fatigue from the past couple months), these run workouts will be good to get my leg speed back up. Sometimes, a treadmill session at the Snap Fitness club is even better than a run outside for me because I can control the pace on the treadmill and really dial in my goal for the workout.


It's been a wild ride! Stay tuned for even more insider training blogs as I prepare for the IRONMAN 70.3 World Championship.


- LC

Posts 11 - 20 of 629