Snap Fitness Health & Fitness Blog

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Back to School Snacks

By: Snap Fitness

It’s Back to School time! Start the kids’ day off right with a fun and healthy breakfast that also doubles as an after-school snack. Pack the lunchbox with a rainbow-inspired lunch of hummus and veggies, some berries, and a delicious grain-free cucumber sub sandwich.


Gluten Free Breakfast Cookies are packed with protein and fiber. Made with healthy fats, they will help keep your kids fueled until lunch. Serve with dairy-free yogurt or a glass of almond milk and some fruit.


Beans may not be exciting to all kids, but when blended with flavorful ingredients, garbanzo beans become a healthful and tasty dip. Perfect as a sandwich spread, rolled in a wrap or used as dip, hummus is very versatile. Stir in different flavor components to change up the flavor to suit your children's taste. When dipping, serve with your favorite whole grain or seed gluten free crackers or serve with any vegetable.


Trying to serve up more veggies and not sure where to start? Try making a fun sub sandwich using cucumber for the bun. Cucumber’s mild, juicy flavor is a hit with most kids. When topped with their favorite sandwich toppings, a cucumber sub is a delicious way to nibble more veggies.


Gluten Free Breakfast Cookies

Makes 10


2 cups gluten free rolled oats, divided

1/3 cup unsweetened finely shredded coconut

1 and 1/4 cup unsalted nuts, such as walnuts, pecans, or almonds

1/2 cup unsalted pumpkin and/or sunflower seeds

1/4 cup chopped dates or raisins

1/4 cup gluten and dairy free chocolate chips

1/3 cup coconut oil or olive oil

1/3 cup maple syrup

1/4 cup coconut sugar or packed brown sugar

1 egg

1 teaspoon gluten free vanilla extract

1/4 teaspoon salt



Preheat oven to 300 degrees. Line cookie sheet with parchment paper. Set aside.


In a food processor, grind 3/4 cup of the oatmeal with the coconut until finely grounded.


Add the nuts to the processor and pulse until nuts are chopped, but not grounded into a powder. Put oat mixture into a bowl with pumpkin or sunflower seeds, dates and chocolate chips.


Whisk oil, maple syrup, sugar, egg, vanilla and salt together until well combined. Pour over dry ingredient. Mix well until everything is well coated.


Using a 1/3 cup scoop, scoop batter onto parchment lined cookie sheets.

Lightly pat each mound into a circle about 1/4 to 1/3 inch thick. Moisten

fingers if needed if batter is sticky.


Bake for 25 minutes or until golden brown. Halfway through baking time, rotate pan(s).


Allow cookies to completely cool completely before removing from parchment. Keep in an airtight container for up to one week or wrap individually and freeze.




Serves 6


1 - 15 ounce can garbanzo beans, drained and rinsed

1/4 cup tahini

1 garlic clove, minced

2 tablespoons olive oil

2 cup fresh lemon juice

1 teaspoon salt

3/4 teaspoon ground cumin

1/2 teaspoon ground black pepper

1/4 teaspoon crushed red pepper flakes, optional

1 tablespoon minced fresh dill, optional

2 tablespoons minced parsley, optional



Place beans, tahini, garlic, olive oil, lemon juice, salt, cumin, black pepper and red chili into a food processor or blender and purée until smooth.


Scrape down sides of the bowl as needed. If the mixture is too thick, add water, 1 tablespoon at a time, during blending. Stir in dill and parsley.


Serve immediately or refrigerate, tightly covered.



Beet Hummus: Blend 1/4 to 1/3 cup cubed cooked beets with garbanzo beans until smooth.


Italian Hummus: Replace cumin with Italian seasoning and cilantro with minced basil. Stir in 1/4 cup minced sun dried tomatoes after hummus is smooth.


Guaca-Hummus: Blend one peeled and pitted, ripe avocado with chickpeas until smooth. Replace lemon juice with lime juice.


Olive Hummus: To basic hummus, stir in 1/3 cup diced green olives and 1/3 cup black olives.



Cucumber Sub “Sandwich”


1 medium cucumber

Favorite sandwich fillings. (Pictured: Dairy free cream cheese alternative,

turkey and ham)



Trim cucumber ends. If the skin of the cucumber seems a bit thick, peel strips of the peel to make it easier for biting.


Slice cucumber in half the long way. Scoop out the seeded center of the cucumber halves.


Fill bottom half with you favorite sandwich toppings, mounding slightly.


Add top cucumber half to enclose filling and finish sandwich.


#SnapNation Success Story: Faisal N. Australia

By: Snap Fitness

From the first moment Faisal Nasimi walked into a Snap Fitness in Australia he knew he wanted to own one.  


“For me personally when viewing a business I put myself into the customer’s shoes and as a customer I preferred Snap Fitness over all the other gyms in town,” Faisal said. “ I loved the entire concept, the 24/7 access and the no lock in contract.”


Faisal says it’s the Snap Fitness concept and the world-class support corporate offers that has lead to their success. He opened his gym with 300 members. Only nine months later there were more than 1,500 members.


“Our gym is unique, we knew we wanted to stand out so we offered more,” he said. “We built a bigger gym than the rest in town and hired a manager that would enforce the culture of Snap Fitness.”


The culture of his gyms starts with the name. He named his gym Snap Fitness Success to ensure that’s what his members find there.


“It makes our members proud to be a part of our gym,” he said. “The whole environment of the gym revolves around success.”


If you’d like to create a culture of success like Faisal, click here to learn about franchising options.

#SnapNation Success: Bec Parkwood, AUS

By: Snap Fitness

After being overweight for seven years, Bec knew it was time to make a serious change in her life. She had tried all sorts of diets and quick fixes but she always put weight back on and lacked the knowledge of how to live a healthy lifestyle. 


“This year, I reached a breaking point after struggling to get up off the floor after playing with my kids,” Bec said.  “I burst into tears and knew, I'd hit the wall.”


She joined Snap Fitness and shortly after decided to use personal training with Jessica Stevens. Jessica Stevens was recently selected as one of our Top Ten #SnapNation Personal Trainers.


“My life changed forever and I haven't looked back since,” Bec said. “Not only has Jessica transformed my body but my entire mindset.  She has taught me a whole new way of looking at food, fitness and myself.”


Bec now fuels her body through clean eating and daily fitness routines. She has lost 41.2kgs and is present in her children’s lives.


We are very proud of you, Bec! Keep up the great work.

Lazy Day Floor Workout

By: Snap Fitness

Even though it is National Lazy Day, your body still needs exercise (unless it is your rest day).  We have compiled a variety of exercises that don’t require you to get off the floor!



3 sets for 30-60 seconds for each exercise


Reverse Crunches

Draw your abdominal muscles up and in towards spine. Reach your feet towards the ceiling on each repetition.




Engage your abs and try to touch your toes each time.


Flutter Kicks:

Keep your back on the ground while making small, rapid up and down scissor-like motions with your legs.



Complete 3 sets of 8-12 reps for each exercise.


Tricep Extentions

Keep your elbows at shoulder distance and palms facing each other the entire time.  


Chest Press

Start with bent elbows just below your chest. Press up straight without locking your elbows.


Chest Fly

Keep your wrists tucked towards your body as your arms come down to the floor.



Complete 3 sets of 15-20 reps for each exercise.


Clam Leg Lift

Lift your top leg, rotating at the hip to bring your knee closer to the wall. Do not lift so far that you roll back.


Side Saddle Leg Lifts

Lift your top leg reaching out through your flexed heal as you make tiny pulses.



Ball Leg Lifts

Squeeze the exercise ball between your feet and use your butt and hips to lift it upwards.



Let us know what your favorite floor exercise is on Facebook or Twitter.

Corn and Sweet Pepper Quesadillas

By: Snap Fitness

Quesadillas are notoriously high in fat and calories. Satisfy your craving with this super flavorful lightened up version. Corn tortillas are whole grain and create a nice crisp exterior while a few simple veggies roast up to give you a satisfying interior. Even more veggies and a drizzle of plain Greek yogurt top it off to keep you satisfied. The filling makes enough for 3 or 4 quesadillas depending on how stuffed you prefer them so adjust the amount of corn tortillas as necessary.


Corn and Sweet Pepper Quesadillas


2 teaspoons olive oil, divided, plus more for the griddle

6 mini sweet bell peppers (plus more for garnishing if desired)

1/2 medium onion, chopped

1 clove garlic, crushed

2 ears sweet corn, cut off the cob (about 1 1/2 cups)

Juice of 1/2 a lime

Coarse kosher salt and freshly ground black pepper

6-8 corn tortillas

1 cup shredded cheddar jack cheese

Chopped cilantro (optional)

Thinly sliced green onion, white and light green parts only (optional)

Plain 0% Greek yogurt (optional)


Heat 1 teaspoon oil in a medium skillet over medium heat. Add the bell peppers and onion and cook, stirring occasionally, until softened and just beginning to brown, about 10 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Remove from the heat.


Meanwhile, heat the remaining 1 teaspoon of olive oil in another medium skillet over medium low heat. Add the corn and cook, stirring occasionally, until hot and just beginning to brown, about 8 minutes. Add the lime juice and salt and pepper to taste. Remove from the heat.


Spritz a griddle or large skillet with olive oil and preheat on medium high heat. Once hot, add 3-4 corn tortillas in a single layer (or fewer if you need to work in batches to get them to fit). Top the tortillas evenly with the pepper mixture, corn, and cheese. Top each tortilla with another tortilla and spritz the top with olive oil. Allow to cook until crispy and brown on the bottom, about 5 minutes. Carefully flip the quesadillas and allow to cook until crispy and brown on the other side and melty and hot in the middle, another 5 minutes.


Transfer the quesadillas to a plate, cut into fourths, and top with additional peppers, cilantro, green onion, and a drizzle of yogurt.


6 Nutrition Myths Debunked

By: Snap Fitness

Media messages about nutrition can be contradictory and confusing. We broke down some of the biggest misconceptions into simple terms to help you recognize how to make better food choices!


1. Egg yolks raise your cholesterol

Many people have cut egg yolks out of their diet to avoid the high cholesterol found in the yolk. Trans fats and certain saturated fats, not the dietary cholesterol, are what cause unhealthy blood cholesterol. The yolk actually has many nutritional benefits such as omega-3 fatty acids and nutrients. So yes, you can have your egg and eat the yolk too!


2. Low fat foods will help you lose weight

When fat is removed from food, something else has to take its place. We tend to see loads of sugar, wheat, and chemicals in order to replace the taste. These harmful additives work against your weight loss efforts putting your health in jeopardy. Your body needs the right type of fat to function properly and feel full!

Alternatives: Avocado, nuts, coconut oil, olive oil, eggs


3. Gluten-free foods are healthier

In the past couple years, the gluten-free diet craze has slowly made its debut. The question of whether gluten is good or bad for you remains a hot debate, so we will leave that up for you to decide. If you do decide to go gluten free, it is important to note that food products that replace gluten are actually not any healthier for you. Many products replace gluten with unwanted ingredients such as saturated fats, sodium, and artificial materials. If you decide that you want to cut gluten out of your diet, you should eat products that are naturally free from gluten.


4. Eat plenty of healthy whole grains

Contrary to above, you might be someone who is a big whole grain fan. Before stocking up your pantry with whole grain bagels and crackers, read this: Starches in whole grain bread are pulverized into very fine flour. This causes them to break down quickly in the digestive tract and enter the bloodstream as glucose.  As a result, a rapid spike in blood sugar and insulin levels occurs. If you want to get the benefits of whole grains, choose them in their whole form. Some examples are steel cut oats, brown rice, and quinoa.


5. High Fructose Corn Syrup is the same as table sugar

It seems like the media is telling us high-fructose corn syrup is fine one week and then harmful the next. Why is this an unsettling topic? Table sugar (sucrose) and high-fructose corn syrup (HFCS) contain a similar amount of fructose which is the only argument supporting the notion that HFCS is no different than table sugar.  What the corn industry doesn’t tell us is that HFCS is much more difficult for your body to metabolize. 

Alternatives:Cane sugar, stevia, guava, honey


6. “All Natural” labeled foods are better for you

When you think of an “all natural” food product, you would like to expect the item to be minimally processed with no artificial additives or preservatives. Unfortunately, this isn’t always the case. Since the FDA has not developed a definition for the term natural or its derivatives, many food companies have slapped the “all natural” label on their packaging without regard to the ingredients. The moral of the story is that you need to read the ingredients of the food you would like to buy in order to avoid being a victim to misleading labels. Just like “Don’t judge a book by its cover”; don’t judge food by its label claims.



What are some nutrition myths you think are important to dispell? Share them with us on Facebook or Twitter!

Top Ten #SnapNation Personal Trainers – Part Two

By: Snap Fitness

We’re introducing the second wave of Snap Fitness Top Ten Personal Trainers! Thank you to everyone who entered and congratulations to our Top Ten Trainers.  We have exciting things planned for these trainers in the upcoming year. Stay updated on our social media channels for all the latest information.



Personal Trainer at Snap Fitness Parkwood, AUS


Q. Tell us about your fitness background.

A. Growing up, I wasn’t really into school sports and didn't enjoy participating in sports classes or athletics. I viewed exercise as a “chore” and didn’t have the education to understand the positive benefits it could have on my life.

It wasn’t until late into my teenage years when I started strength training at the gym and took part in boot camps along the beach that I fell in love with exercise and realized the positive benefits that it would bring to my life. Fitness was so much more than just weight loss. It empowered me and gave me the self-confidence and happiness that I had never had before. Another thing I loved was that I was constantly making new friends who also shared the same passion for health and fitness that I had. I loved being around these like-minded people who constantly supported and inspired me to the best that I could be. I now love that I have a job that gives me the opportunity to share my passion with others who are going through the struggles that I once went through and hopefully change their live just like it did for me. 


Q. Tell us about your training style.

A. I feel very lucky to be working at a gym that not only has an incredible weight training area but also a fully-equipped functional training room which enables me to incorporate both traditional strength training and functional training into mine and my clients routines. Each session is specialized to the client’s individual goals. No two sessions are ever the same. Exercising doesn’t have to be boring or repetitive. I enjoy constantly changing both my clients and my routine by incorporating a variety of training methods and also mixing up the exercises that are used. I am always learning new exercises and love to challenge my clients and myself by including it into their routines.


Q. What is your favorite thing about being a Personal Trainer?

A. For me, the best part is seeing someone achieve a goal they never thought they would achieve. I love that by sharing my passion for health and fitness with them, I can make a positive impact on their lives and help them to be the healthiest and happiest that they can be.


Q. What is something you wish everyone knew about health and fitness?

A. I wish more people realized that exercise has so many more benefits than just the obvious physical ones.  It can also give you the mental strength and confidence to push through any challenge you set your mind to both in the gym and in life. Living a healthy and active lifestyle also doesn't mean you can't have a social life or have to miss out on anything. I believe it's important to find a good balance and have a healthy relationship with food, exercise, and your body. 




Personal Trainer at Snap Fitness Chanhassen, MN


Q. Tell us about your fitness background.

A. I am certified in Personal Training, Sports Nutrition, and CPR/ First Aid.  I am experienced in hockey, football, and track. I also developed an enjoyment for power lifting and bodybuilding.  My biggest accomplishment to date is being named 2012 Mr. All Natural Minnesota-Teen Division.  I also trained in the 2014 Mr. All Natural Minnesota-Short Novice Division.


Q. Tell us about your training style.

A. Styles change based on the client and their goals.  Small Group Training is my favorite method of training.  I love the atmosphere.  My clients feel that nine other people pushing you are better than one.  It is fun to be creative; my clients enjoy the variety of my training.  I keep everyone’s body guessing.  I am very direct with my clients. I always tell them what I expect and I ask the same from them.  I expect hard work and no excuses.  I'm open and very honest with my clients about what they need to do to accomplish their goals.  I will do whatever it takes to make sure each one of my clients is diligent in the gym.


Q. What is your favorite thing about being a Personal Trainer?

A. I get no greater satisfaction then to see my clients succeed and find happiness in their health journey.


Q. What is something you wish everyone knew about health and fitness?

A. You can’t out-train a bad diet!




Personal Trainer at Snap Fitness Georgetown, Grandville, Hudsonville, Zeeland, and St Johns, MI 


Q. Tell us about your fitness background.

A. My fitness background goes back as far as I can remember. I grew up playing sports and some of my earliest memories are of me on a field or court. I was a four-sport athlete in high school and also continued playing basketball the college level. After graduating with a degree in Exercise Science and minor in coaching, I began training and have been at with our organization for eight years.


Q. Tell us about your training style.

A. My training style is what I would describe as a "Coach to Athlete" style. I treat my clients like athletes because I believe that everyone has an athlete inside of them and it's my job to bring it out. I also believe that connecting with your clients on a personal level and understanding what drives and motivates them is what really gets them the results they are looking for. Variety is also a great way to describe my style. I never do the same workout twice with a client. Constant change keeps the workouts fun, fresh, and challenging. 


Q. What is your favorite thing about being a Personal Trainer?

A. Is it too cliché to say changing lives? I love helping a client literally change the course of their lives and making them see the amazing things that they never dreamed they could do! The body is an amazing creation, and it still gives me goosebumps when a client's face lights up after they do something they never believed they could.


Q. What is something you wish everyone knew about health and fitness?

A. There is no such thing as "fitness maintenance"!  The entire concept of getting fit and then just letting off the gas pedal and staying right there doesn't happen in real life. You are literally getting more or less fit daily so making sure you balance workouts and rest so you are constantly getting to where you want to be is a daily battle. Some days you win that battle and some days you lose. That's why having a trainer is key in keeping an objective eye on your progress. 




Personal Trainer at Snap Fitness Trinidad, CO and Raton, NM


Q. Tell us about your fitness background.

A. I have been involved in the fitness arena for over 19 years. I was inspired to engage in the profession after the unexpected death of my mother. She passed away due to complications of diabetes at the age of 49 and at 300+ pounds. I had to grow up watching people tease her for her weight issues, and it would break my heart.  I have trained several of my clients at no cost due to personal training being so dear to my heart, and have now have a second client within this year meet her 100pound weight loss goal within a 12-month period. I have taught Advanced Pilates Fusion, Aqua Aerobics, and Spin Cycle classes and have been a Certified Nutritionist for the past eight years. I am also a Certified Police Officer for the State of Colorado.


Q. Tell us about your training style.

A. My training style is customized on a client-by-client basis. I feel the intense passion that I have for helping my clients reach their goals assists in guiding me through developing individualized programs for each and every one that I work with. My drive and determination is focused on not allowing my clients to fail themselves. It is never just a diet; it is always a lifestyle change.


Q. What is your favorite thing about being a Personal Trainer?

A. My favorite thing about being a Personal Trainer is being able to bring my passion, strengths, encouragements, and knowledge to my clients, and being able to speak life, motivation and self esteem into their lives. It is not how much money I can make or bring to my club, it is about having a one on one relationship with them and being able to help them reach their goals, whether it be weight loss, weight gain, conditioning, or toning.


Q. What is something you wish everyone knew about health and fitness?

A. I wish everyone would get the concept that the path to a vibrant, more energized long, and healthy life is to know that 80 percent of our health issues are due to unhealthy eating habits; the other 20 percent is our activity level. Once you line up your eating habits, the rest is easy and that is when you will truly see everlasting changes and goals met. It is well worth the time, money, and effort to hire a personal trainer.




Personal Trainer at Snap Fitness Burlington and Berlin, VT


Q. Tell us about your fitness background.

A. Starting at a young age I was always a competitor and have been involved in athletics my entire life. Fitness has become one of the most important aspects of my life because it has been an intricate part of who I am. I went to Keene State College and graduated with a B.S. in Health Sciences with a concentration of fitness and promotion.  Immediately after school, I helped run a strength and conditioning program for high school athletes with one of my professors. I also began freelance personal training out of people’s homes. Now I train at Snap Fitness, where I have been for the past four years. I have really enjoyed my time as a trainer at Snap Fitness because it provides me the versatility to work with multiple populations. I have been able to offer training camps for young athletes, personal training for older adults, run weight loss and obstacle race programs, among many others.

Q. Tell us about your training style.

A. I don’t think I can say I have one single style of training. Each individual brings their own unique goals and circumstances to the table that requires specific training guidelines, as well as a change in attitude to best connect with each client. For example, I would not treat my 16-year-old athletes the same as my 96-year-old client looking to improve general strength and balance. I use a science-based progressive programming method, specifically designed to meet the individual goals of each client. As anyone in the fitness industry knows, it is a business that is constantly changing and developing. That is why I believe the most important part of my training style is that it is always evolving.

Q. What is your favorite thing about being a Personal Trainer?

A. My favorite thing about personal training is guiding clients to a goal that at one time may have seemed impossible to reach. Most members come in with an end goal in mind that is far off from the position they are in at that moment. Each client represents a journey to that end goal and along the way there are ups and downs. Keeping their minds focused on that end result and seeing that come to fruition provides no sweeter feeling for me. The happiness that people achieve from reaching their goals is why I do this job.

Q. What is something you wish everyone knew about health and fitness?

A. I wish that people looked at health and fitness as a lifestyle and not just a way to reach a short-term goal.  Often I get asked what you do to look a certain way. While it is important what I do for training, it is more important how I choose to live my life. It takes more than a few workouts and eating a couple balanced meals each week.  It takes commitment to change your lifestyle and more importantly, keeps those changes in the long run.


If you’d like to meet the rest of the Snap Fitness Top Personal Trainers, click here

5 Ways to Burn More Fat

By: Snap Fitness

Ready to drop those extra few pounds?  Here are five simple ways to shakeup your workout for fast results:


1. Eat Breakfast

You’ve probably heard numerous times that breakfast is the most important meal of the day. This is especially true when trying to lose weight.  By starting the day with a healthy and balanced breakfast, you’ll skip on the unhealthy foods in emergency hunger mode later in the day.  It will also jump start your metabolism, allowing the muscles you've built to be nourished while initiating the fat burning process.


2. Eat More Small Meals

After eating your early breakfast you should schedule to eat 5-8 smaller meals a few hours apart throughout the day. This will provide your muscles a constant flow of nourishment, which keeps your metabolism surging during the day.  When you eat three larger meals it is tougher for your body to digest food for fuel and your metabolism has trouble catching up. Eating smaller meals is the way to go when trying to lose weight.


3. Mix it Up

A great way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix resistance exercises with bodyweight movements. Otherwise, your body adapts to the workout and you don't get as much out of it.  


4. Drink Green Tea

In addition to a healthy diet, drinking green tea will help push your fat burning to a new level. It is loaded with antioxidants and various substances that are beneficial for health.


5. Push Your Pace

If you’re looking for an effective and efficient way to shed weight try high-intensity interval training. HIIT increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated, so you're burning more fat for several hours post-workout. Try this HIIT workout for quick results.


#SnapNation Success Story: Pam Oakland Township, MI

By: Snap Fitness

Pam’s fitness journey started with a pair of too snug snow pants. She had worn them for years, and each year they had gotten a little tighter. It wasn’t until she could no longer zip them up that she decided to take action.


“I had accepted the gradual weight gain, thinking that it was just a part of aging,” Pam said. “One day I decided I didn’t have to accept the muffin top and weight gain.”


She signed up for personal training sessions at her local Snap Fitness and started making changes to her diet.


“I needed help, I needed someone who knew what to do,” she said. “I started working out with my trainer at Snap Fitness 2 to 3 times per week and on my own at least one time per week.”


In 8 months Pam lost 63 pounds. She now feels like a new person and can’t thank her trainer at Snap Fitness enough.


“I couldn’t be happier and my energy is great, I look like a different person,” she said. “It took a lot of hard work and commitment, but the pay off is I’ve added years to my life and have set an example for my family.”


Way to go Pam! We couldn’t be prouder.


Do you have a success story to share with #SnapNation? Email us at

5 Health Benefits of Watermelon

By: Snap Fitness

If you think watermelon is just crunchy, sweet water, you are in for a treat!  Next time you are at the grocery store or farmer's market, pick up one of these beauties and enjoy the many health benefits it may bring you.


1.  Watermelon is Packed with Antioxidants

You know that tomato juice is good for you, but maybe you don’t like the taste. The good news is that watermelon offers comparable benefits of tomato juice. Watermelon is rich in Lycopene, a potent carotenoid that is found to protect against heart disease, strokes, and certain cancers. Only one cup of watermelon is the same as eating two medium-sized tomatoes!


2.  The Rind Contains Many Health Benefits

Don’t throw away the rind anymore! Instead, toss a whole piece (including the rind!) into a blender with some lime for a tasty, yet healthy treat. The rind contains amino acid citrulline (About 250 mg per cup), which is important for heart health and maintaining your immune system. Your body will also thank you for the Vitamin A, B C, and B6 the watermelon provides!


3.  … And in the Seeds!

While many people have spitting contests with their watermelon seeds or avoid the seeded watermelon all together, the black seeds are actually a healthy and edible component of the melon. One cup of dried seeds contains 30.6g of protein (61% of daily value), 3.8 mg of niacin (19% of daily value), and 556mg of magnesium (139% of daily value).


4. Watermelon Can Alleviate Sore Muscles

Although muscle soreness is evidence of a productive workout, the pain can be uncomfortable and irritating. The l-citrulline found in watermelon is an amino acid that helps to relieve muscle soreness. If you have a juicer, try juicing a third of a fresh watermelon to drink right before you workout. 


5.  It Keeps You Hydrated

We know this one probably isn’t exactly ‘news’ to you, but it’s a good reminder to hear mid-summer. Having more than 91% water, watermelon is a tasty way to avoid dehydration. Make sure to drink plenty of fresh water as well!


Have your watermelon and eat the whole thing too! Share your watermelon rind recipes with us on Facebook or Twitter.

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