Snap Fitness Health & Fitness Blog

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Upgrade Your Oatmeal

By: Snap Fitness

Oatmeal is a staple among the health-conscious and for very good reason! It’s 100% whole grain and boasts 5 grams of protein and 4 grams of fiber - all for 150 calories! But it’s a little boring all on its own, so today, I’m going to show you how to upgrade your oatmeal in a tasty, healthy way! We’ll top our oats with a little fruit (blueberries for lots of antioxidants), some greek yogurt (for a mega-dose of protein) and some almonds (full of nutrients and healthy fats) - and if you need a little sweetness, a drizzle of honey or maple syrup. It’s a bowl that will keep you full until lunchtime and it comes together in minutes.


Servings: 1



1/2 cup oatmeal

1/2 cup blueberries, fresh or frozen

5-7 oz container of plain greek yogurt

1 Tbsp almonds

1 Tbsp honey or maple syrup



Prepare oatmeal as directed.

Top oatmeal with berries and yogurt.

Roughly chop almonds and sprinkle over oatmeal.

Drizzle with honey or maple syrup if desired. 


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Individualized Metabolism

By: Snap Fitness

According to Dr. Jade Teta, finding the proper balance between cortisol’s muscle-burning effects and testosterone’s muscle-building effects is of vital importance when training to develop the tight muscle physique we all want.


Every exerciser is as different on the inside as they are on the outside. Modern medicine has realized this concept, but for some reason, we don’t when it comes to individual fitness. Whether we’re building muscle or burning fat, there seems to be a popular wisdom on how to achieve that. In reality, this one-size-fits-all concept does not work for everybody.


When you go into a gym, you will see personal trainers and fitness enthusiasts doing the same style of workout, one after another, over and over. Some of these people look great and seem to thrive and others struggle to put on even an ounce of muscle and are confused by this.


Unfortunately, it’s sometimes difficult to look past our old beliefs to see there may actually be another way to derive the same results. As a trainer, I consider my client’s genetic make-up, age, and gender. Nutrition plays just as much a role in muscle gain and fat burn as does your workouts. Hormones play a role for both men and women working out and what their overall results will be.


If you’re hiring a trainer, make them do the research. Make them train you according to your body type and your health.


Apple Pie Protein Shake

By: Snap Fitness

Satisfy your sweet tooth with this healthy protein shake that tastes like apple pie. It makes a delicious, healthy breakfast on-the-go.



1 scoop vanilla whey protein

1 apple

1/4 cup vanilla greek yogurt

1 tbsp. cinnamon

4-5 ice cubes



Combine all ingredients in a blender and blend until smooth.


Enjoy immediately! 


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Pizza Salad

By: Snap Fitness

Get your pizza fix without compromising all your hard work in the gym. You can get all
your favorite italian flavors with the cheese, onions, tomatoes, and spices by serving
them on top of leafy greens instead of a carb-heavy dough. This salad serves two with
more than enough dressing to go around. Serve the dressing on the side and dip your
fork in it prior to stabbing a bite to cut down on calories.

Pizza Salad

For the salad:
1 heaping cup grape tomatoes
1 teaspoon olive oil
2 cups baby arugula
2 cups baby spinach
8-10 basil leaves, torn into bite sized pieces
14 Kalamata olives
1/4 small red onion, thinly sliced
20 fresh mozzarella pearls
8 small slices shaved Parmesan cheese
2 slices whole grain, no sugar added bread, such as Ezekiel bread
1 garlic clove, halved


For the dressing:
3/4 cup balsamic vinegar
1/2 cup olive oil
2 garlic cloves, pressed
2 teaspoons dried parsley
1 teaspoon dried oregano


Heat olive oil in a medium pan over medium heat. Add the tomatoes and cook, stirring
occasionally, until they begin to burst and brown, about 10 minutes. Remove from the
heat and allow to cool slightly.


While the tomatoes are cooking, assemble the dressing. Combine all ingredients in a
mason jar or small bowl and shake or whisk until thoroughly combined.
In a large bowl, toss arugula, spinach, basil, olives, onion, mozzarella, and cooled
tomatoes. Divide between two plates.


Toast the bread, then rub each warm slice with the cut side of the garlic. Cut the bread
into cubes and place cubes and Parmesan cheese on top of the plated salad. Serve
with small cups of dressing.




5 Ways to Ensure a Good Workout

By: Snap Fitness

The easiest way to tell if your last workout was hard enough is to see how you feel a couple different times after the workout. If you’re sweating, a little sore, or breathing heavy, these are all good indications that you did what you needed to do in the gym. A little later after your workout when you can “feel” it getting up out of a chair or walking around the house; that’s probably a good sign, too! How about the next morning? A little stiff, a little tight, and sporting some muscle soreness? Perfect! These are all great indicators but keep a few things in mind to make sure you’re pushing yourself but not overdoing it.


Here are my five keys to keep your workouts at the right difficulty level:


1. Being a little sore is a great indicator but you shouldn’t be crippled the next day.  Any trainer can totally wipe out a client and have them wreaked the next day, the key is to do just the right amount of “damage” and not too much!


2. Try new things in your workout. Keeping your routine anything but routine is a great way to find your weaknesses and see where you need to improve and get stronger.


3. Don’t buy in to the “No Pain, No Gain” idea. I never want to have a client in real pain the next day after a workout. I like when they experience some soreness or feel muscles they haven’t felt in a while but real genuine pain should not be part of the equation. Anything over a 3 on a scale of 1-10 is too high for my liking.


4. Break a sweat every single time. Your workout is almost certainly not doing you enough good if you are not getting your heart rate elevated and moving enough to start sweating. I’m not saying you need to look like you just jumped in a pool with your clothes on when your workout is over but we should see a few drops of sweat for sure.


5. Find your personal limit in a given area. Find an activity and see how far you can safely push it and mark your progress! Then in a few weeks try to beat that previous best and never settle for just OK! You can make sure your working “hard enough” if your keep pushing your personal limits and reach for those goals you’ve set.




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.

Posts 21 - 30 of 475