Snap Fitness Health & Fitness Blog

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Workouts for Every Muscle Group

By: Snap Fitness

Consider this your mini-library for workout routines. It is important to add variety to your training to keep things fresh and avoid hitting a plateau. Pick one or two muscle groups to start with and get to work. Continue switching up your workouts every month or two, and don't neglect any muscle groups!

 

Click on the red links below to view. 

 

Core

8-Minute Abs

Plyo Your Way to Shredded Abs

300 Reps to Perfect Abs

10-Minute Ab Blaster Workout

I Seek Obliques 

 

 

Arm/Shoulder 

Arm Day for Beginners

7 Moves for Tank Top Arms

20-Minute Arm and Chest Workout

Shoulder Sculpt

 

 

Legs 

Leg Day Workout for Beginners

6 Moves for Killer Legs

Love Your Legs Workout

All About Legs Workout

 

 

Glutes

Buns of Steel Workout

Five Moves to Get a Beach Bum

25 Minute Glute Sculpting Treadmill Workout

 

 

Upper Body 

Upper-Body Blow Out

Upper Body Tabata Workout

Optimal Upper Body Superset Workout

20-Minute Arm and Chest Workout 

 

 

5 Ways to “Spring Clean” Your Kitchen

By: Snap Fitness

Spring is here! It’s the perfect time to get rid of all the things that weigh you down – literally. Clean the slate and start new … so, why not start in the kitchen? It’s important to toss out the unhealthy foods, but how do we keep moving forward without being thrown back into the trenches of old patterns? The answer is simple, but actually doing it is the hard part.

 

Believe it or not, the kitchen contains secrets; not only secrets about how we eat, but the secret to long-term nutrition success. If you’re looking to tone it up this spring, it starts in the kitchen. Keep in mind, in order to follow through with change, you have to be willing to let go of old behaviors and take on a new way of looking at food and cooking.

 

Here are five tips to “spring cleaning” your kitchen:

 

Prep produce in advance: One of the most cumbersome parts of cooking is all that chopping and mincing! Prep produce in advance and chop everything early in the week. Even if you don't have specific recipes in mind, wash, chop, and peel your favorite veggies. From there, you're just 10 minutes away from a healthy stir-fry, soup, or pasta dish.

 

Toss out the preservatives: Stock up on fresh fruits, veggies, meats, and spices. Try to limit the amount of canned food you purchase; they usually contain large amounts of sodium.

 

Keep it fresh: Swap out salt, soy sauce, and other marinades for fresh spices and herbs. Get creative and make your own spice mixes. Look to ready-made spice mixtures at the grocery store to inspire your personal creations. You'll be able to season your meat, pastas, or even snacks at a fraction of the cost and amount of salt.

 

Refrigerator overhaul: Try placing all of the healthy foods towards the front and center and keeping more indulgent foods out of sight. You'll find that by keeping the healthy food accessible, you are more likely to reach for it in a hurry. Simplifying and constantly cleaning your fridge out will help you on you eat healthier, too.

 

Go Greek: Swap out oil, butter, and heavy cream, and amp up your calcium, protein, and probiotics by using Greek yogurt. It can easily sub in for mayo, sour cream, or heavy milk in your favorite recipes.

 

These are just a few secrets to a healthy kitchen. Buying fresh fruits and vegetables are also great for easy, nutrient-dense meals. Get into the routine of making healthy choices, and we promise the results will come!

Tri-in-a-Snap

By: Snap Fitness

Up for a triathlon? I know what you’re thinking … “My Snap doesn’t have a pool!” Neither does mine! You don’t need one to do this workout. A triathlon is a single sport. Don’t think of it as swimming, biking, and running; it’s really a swim-bike-run event where each section depends on the fitness and performance in the other sections to maximize the workout. It is a great challenge and can be an excellent change of pace for those runners, cyclists, or athletes who are looking for a new challenge.

 

Start with some easy stretching and light walking to get warmed up. Ten minutes should be good for most people.

 

Next, get a stopwatch or use your phone to get a total time for this Snap Fitness Dry-Land Triathlon. Tracking your progress tells you how you’re improving and where you need to work still, so make sure you record your time.

 

1)    Swim: Because we don’t have a pool, we want to simulate the arm fatigue and cardio that swimming provides with weights and some low-impact cardio.

a.    50 lateral raises with some light dumbbells (5, 8, or 10 pounds)

b.    10 jumping jacks

c.    15 push-ups

d.    10 jumping jacks

e.    20 pull-ups or assisted pull-ups

f.     10 jumping jacks

g.    50 frontal raises with some light dumbbells (5, 8, or 10 pounds)

 

2)    Bike: Once you’ve finished the swim section, it’s bike time.

a.    Hop on one of the spin, regular, or recumbent bikes at your club and cover five miles as fast as you can!

b.    Feel free to adjust the resistance up or down to get the right feel

c.    On your own personal 1-10 difficulty scale, try to make this an 8+.

 

3)    Run: After your swim and bike are done, let’s finish it off with a run.

a.    Try to cover two miles at fast as you can!

b.    You can run, jog, or run-walk according to how you’re feeling and your current fitness level.

 

Once all three legs of your “Snap Fitness Dry-Land Triathlon” are done, stop your timer and record your time! Don’t forget to stretch after this workout. Try to limit your breaks between each section to as short as possible. Have fun and if you enjoy this workout, think about upping the ante and trying a real triathlon this summer!

 

Jeff

Juicing for Weight-Loss

By: Snap Fitness

Are you in a weight-loss “funk”? Have you ever considered juicing a few meals to help get over that plateau? Juicing provides your body with easily absorbable nutrients. It also helps flush toxins out of your system. You can replace one or more meals a day with juice or go on a juice fast with the guidance of a nutrition consultant. Upon juicing, it is best to drink it immediately since the juice loses its nutrients once it is exposed to oxygen. 

 

Here are a few of the top juices to try:

 

Carrot Juice: Ideal for post-workout, carrot juice is loaded with vitamin A, which helps repair sore muscles. This nutrient-dense vegetable juice is an ideal addition to a weight-loss program. Add some ginger if you'd like an additional flavor and nutrient kick.

 

Green Juice:  Kale and spinach are some of the healthiest greens to squeeze nutrients out of. Kale contains properties that help detoxify the body and reduce inflammation. Spinach contains thylakoids, which has the ability to depress hunger. Throw in a cucumber and an apple for more flavor.

 

Beet Juice: This root vegetable is one of the richest dietary sources of antioxidants and naturally occurring nitrates. In addition to lowering blood pressure, this juice can help the body respond to exercise by balancing oxygen and improving stamina. Toss in an apple and or orange to make this juice sweeter.

 

The Deltoid Triple Threat

By: Snap Fitness

If you want sculpted and defined shoulders, then you need to work all three areas of the deltoid muscle. Yes, that's right — the shoulder is actually made up of three individual muscles: anterior deltoid (the front part), medial deltoid (the middle part), and the posterior deltoid (the back part of the shoulder).

 

I call this workout the Deltoid Triple Threat. It's a double combination of three exercises to be performed in a super-set fashion for a total of three sets with a 30-second rest in between each set. This means that you will perform the first three exercises with very little or no rest. When you have completed all three exercises, then rest for 30 seconds before attacking set number two. When you have done the first three exercises three times through, then it's time to move on to the next group of three exercises.   

 

Exercise Set 1:

-Dumbbell shoulder press

-Dumbbell lateral raise

-Dumbbell bent-over fly

 

Exercise Set 2:

-Dumbbell front raises

-Unilateral cable lateral raise

-Cable face pulls with a rope

 

 

Kelly

Skinny Reuben Recipe

By: Snap Fitness

A fresh take on a classic sandwich! The average Reuben is almost 800 calories, which is a big chunk of your recommended daily caloric intake. Instead of skipping out on the flavor, remove a slice of bread. This makes a delicious open-faced sandwich at 350 calories. You get the same great taste but with half the calories.

 

Ingredients:

3 Tbsp light mayonnaise

1 Tbsp ketchup

2 slices rye bread

4 oz corned beef

1/2 cup sauerkraut, drained

2 oz swiss cheese

 

 

Instructions:

Combine mayonnaise and ketchup in small bowl. (If you want to get fancy, add some chopped pickles and horseradish.)

Turn broiler on high.

With the bread on a baking sheet, spread both slices with the mayonnaise mixture.

Top with corned beef, sauerkraut and cheese.

Broil for about 3-4 minutes, watching carefully!

 

 

Nutrition: (2 servings)

354 calories, 19 grams of fat, 21 grams carbohydrates, 3 grams fiber, 3 grams sugar, 26 grams protein

 

AMRAP Workout

By: Snap Fitness

AMRAP stands for As Many Rounds As Possible. This 15-minute workout is designed like many CrossFit workouts — a circuit that works the same muscle group right after the other, like box jumps or step-ups then going back into elbow-to-knee squats. Your only true “break” from legs in this circuit is the chest-to-ground push-ups. The reason for specifying chest-to-ground push-ups is to utilize the full range of motion in a complete push-up. By doing so, your chest/upper-body muscles are more likely to fatigue much faster! By keeping the rep count to low numbers, you will be able to complete faster rounds in the allotted time.

 

Workout:

Five elbow-to-knee squats

10 chest-to-ground push-ups

15 box jumps/step-ups

 

Do as many rounds as you can in 15 minutes.

 

Rachael

10 Ways to Make Your Groceries Last Longer

By: Snap Fitness

Eating healthy means eating lots of fresh produce. Sadly fresh veggies and fruit don’t stay fresh for very long. Here are some easy tricks to give your groceries some extra shelf life.

 

1. Store delicate herbs like flowers.

Put them in a jar with water, cover them with plastic, secure it with a rubberband, and refrigerate. This keeps delicate herbs like parsley, basil, cilantro, and chives fresh the longest.

 

2. Use a vinegar solution to make your berries last longer.

Mix together one part vinegar (white or apple cider) and ten parts water. Soak the berries in the mixture, drain, rinse, and put them in the fridge. The solution is diluted enough that you won’t taste the vinegar. Raspberries will last a week or more, and strawberries almost two weeks without getting moldy and soft.

 

3. One rotten apple can spoil the bunch.

It’s not just an old wives’ tale. When apples begin to decay, they emit ethelyne gas. If the rotting apple is mixed in with the good, the good apples start to absorb the gas and rot.

 

4. Don’t store onions with potatoes.

They spoil faster together. Instead store separate in a cool dry place with good air circulation, onions will last 2-3 months.

 

5. Store potatoes with apples.

The ethelyne gas produced by apples prevents potatoes from sprouting.

 

6. Put onions in pantyhose, and tie knots between each onion.

Onions stored in pantyhose will last as long as 8 months.

  

7. Wrap the crown of a bunch of bananas with plastic wrap.

They’ll keep for 3-5 days longer than usual. Bananas also produce more ethelyne gas than any other fruit, so keep them isolated on the counter.

 

8. Wrap celery, broccoli, and lettuce in tin foil before storing in the fridge.

It’ll stay crisp for 4 weeks or more.

 

9. Mason jars are your friend.

Produce will keep a few days longer if stored in a jar. Mason jars also provide a healthier and longer-lasting alternative to plastic tupperware, which deteriorates and stains easily. 

 

10. Clean your fridge.

Once something goes bad in your fridge or cupboards, it leaves behind mold that's ready to eat up your new food. Disinfect the fridge, it’ll make everything last longer.

 

What's your favorite trick that helps your groceries last longer? Share with us on Facebook, Twitter, or Instagram!

Shamrock Protein Shake

By: Snap Fitness

Satisfy your craving for the seasonal Shamrock Shake with this healthy alternative. Complete with protein and nutrients, you will love this minty fresh treat after your St. Patrick’s Day workout!

 

Ingredients:

 

½ cup Vanilla yogurt

1 scoop Vanilla protein powder

2 Packets of Stevia or sweetener of choice

½ cup Frozen spinach

1 cup Milk

2 drops Peppermint extract

5-10 Ice cubes

 

Directions:

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

Piña Colada Protein Shake

By: Snap Fitness

No spring break trip planned this year? No problem! This light, tropical, protein-packed shake is like spring break for your taste buds! It gives you the nutrients you need to recover from a great workout and stay full. 

 

Ingredients:

 

1 Scoop Vanilla Whey Protein
1/2 Cup Pineapple 
1 Cup Blue Diamond Almond Coconut Milk (60)
1/4 Cup Vanilla Greek Yogurt (40)
1-2 Cups Ice

 

Directions:

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

Posts 21 - 30 of 573