Snap Fitness Health & Fitness Blog

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14 Fun Activities for an Active Family

By: Snap Fitness

August is National Family Fun Month! For some of us, it may be the last month of summer vacation and the final opportunity to enjoy the warm weather. It’s time to tackle the great outdoors with your loved ones! Below is a list of family-friendly activities that will keep you busy until the dreaded “s-word” (September, of course!) comes. Have fun while being active – it’s what the doctor ordered.


Jump in a canoe or kayak and paddle around a lake.

Find a challenging bike route with hills.

Visit the zoo and increase your daily steps.

Visit a theme park and briskly walk from ride to ride.

Swim at your local beach or pool.

Roller skate around the neighborhood.

Take an evening walk through the park with glow-in-the-dark necklaces.

Volunteer at a local race.

Have a water balloon fight in your backyard.

Visit a museum and add to your daily step count.

Go bowling.

Dance at an outdoor concert.

Swim and spash at a waterpark.

Find a local farm to pick fresh fruit and vegetables.                                

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!

Tangled Thai Salad with Peanut Dressing

By: Snap Fitness

This Thai-inspired salad is loaded with fresh vegetables and drizzled with a peanut dressing. We won’t tell if you go back for seconds.





1 large English cucumber

1 large golden beet, peeled

1 large carrot, julienned
¼ cup chopped red bell pepper

¾ cup cooked edamame

¾ cup chickpeas

Cilantro and lime for serving


Peanut Dressing

1 tablespoon peanut butter
1 tablespoon soy sauce
1 tablespoon sesame oil
2 tablespoons olive oil
1 tablespoon water
2 teaspoons white distilled vinegar
½ teaspoon garlic powder
½ teaspoon ginger
1 teaspoon Sriracha





1)   Cut the ends off of the cucumber and golden beet then discard.

2)   Using a spiral vegetable slicer (or spiralizer) slice the cucumber into vegetable noodles.

3)   Place the noodles in a large bowl and continue with the golden beet.

4)   Add in carrot, chopped red bell pepper, edamame, and chickpeas and toss until combined.

5)   Top with cilantro, fresh squeezed lime juice, and dressing.

6)   Ready to serve!




1) Mix all ingredients together in a small bowl until well blended.



Ingredient Breakdown: Diet Soda

By: Snap Fitness

Diet soda often seems like the healthier option compared to regular soda, but what the ingredients do inside of your body may surprise you. We took a look at what goes into diet soda and broke down all of the ingredients because we believe that the more you know, the better choices you’ll make!


Carbonated Water

For the most part, carbonated water isn’t bad for you. It is equally as hydrating as regular water. There is concern over calcium loss from your bones due to the acidity of the beverage.


Carmel Color

There is some belief that consuming food dyes leads to ADHD in children. At this point, the evidence is non-conclusive but it is still something to be aware of.


Aspartame & Sucralose (Artificial Sweeteners)

This ingredient confuses your body. Your tongue can taste artificial sweeteners, but your body cannot break down the molecules which creates a substance that is sweet and zero calories. Too good to be true? We think so. Artificial sweeteners are sweeter than regular sugar. If you adjust your taste buds to this level of sweet, you are less likely to enjoy the natural sweeteners found in healthy fruit.



Preservatives are used to maintain the color and flavor of diet soda to prolong the shelf life of the product.

Phosphoric acid: In high doses, phosphoric acid may cause health concerns such as blurred vision, eroding teeth enamel, and gastrointestinal problems. There is a very small amount of phosphoric acid added to soda to prevent molding.

Potassium Benzoate: This molecule, in the presence of Vitamin C, undergoes a reaction that produces a cancer-accelerating molecule, benzene, inside of your body.

Potassium Citrate: This preservative helps balance the acidity of the other ingredients.

Citric Acid: This ingredient gives soda the tangy tart flavors as well as extends the shelf life of the beverage.



Caffeine is safe in small doses up to 400 milligrams (there is about 100 milligrams in one cup of coffee). Consuming larger amounts of coffee may cause side effects such as upset stomach, fast heart beat, muscle tremors, and restlessness.   

Carb Cycling 101

By: Snap Fitness

What is it:

Carb cycling is a diet trend that is popular with body builders and growing within the fitness community.



Carb cycling allows you to build muscle from high-carb days and burn fat from low-carb days.


For weight loss:

If you are looking to slim down, shoot for mostly low-carb days throughout the week. Maintain consistent protein intake to burn fat during your workout that day.


For building muscle:

If you are trying to bulk up and build muscle, rotate low-carb and high-carb days throughout the week. Try not to have too many high-carb days in a row.  The low-carb days help regulate insulin levels and stabilize your blood sugar.


High-carb meals:

On high-carb days, feel free to eat more fruit, grains, and legumes. Start your day with oatmeal topped with berries; enjoy a handful of nuts for a mid-day snack; a small turkey sandwich for lunch; and chicken stir-fry with vegetables and rice for dinner.


Low-carb meals:

On low-carb days, stick to eating protein and vegetables. Avoid grains, legumes, fruit, potatoes and carrots because these are foods high in carbohydrates. Try eating two eggs for breakfast; a couple of strawberries and a small protein shake for a mid-day snack; grilled chicken and broccoli for lunch; and a steak salad for dinner. 

Core Attack

By: Snap Fitness

There is more to the core then just the rectus abdominis, commonly referred to as six pack muscles. Your obliques, lower back, and under-laying abdominal musculature are crucial to support the body during movements throughout the day.


Make this workout a part of your weekly routine to build strength in your core, improve definition, and develop total-body stability. Without a strong core, it can be very difficult to see an increase in strength and performance.


Perform this circuit of movements one to two times through.


Cable Machine Oblique Rotations


Stand with proper alignment and a neutral spine as you face perpendicular to the machine. Rotate as far as possible using the oblique muscles while keeping the arms straight, then return slowly to the starting position.


Repeat rotation 10 times in each direction.


Side Planks


Keep one forearm flat on the floor and stack your feet on top of one another. Raise your hips up and hold, engaging the obliques to keep the hip elevated. Hold the other arm straight up. For modification, drop knee to ground if necessary.


Hold for 30 seconds.


Ab Crickets


Hold your body in a plank position (on your hands) and brace your core. Maintain a neutral spine as you bring one knee into the chest. Return foot to the ground and then bring the other knee into the chest. Continue alternating knees.


Alternate 15-20 times for each knee.


BOSU Bicycle Crunch


Lay in a supine position (on your back) on top of the BOSU ball. Place hands on the side of your head (keeping elbows out), and elevate one foot above the ground while the other is bent to 90 degrees. Keep the neck in a neutral position and keep a slight flexion in the spine as you alternate bending the knees into the body. Slightly rotate the opposing elbow forward to connect knee and elbow.


Perform for 30 seconds.


Alternating Supermans


Laying face down on the mat, extend your arms out in front of your body. Lift right arm and left leg off the ground, keeping both limbs straight. Engage your lower back and glutes to hold the position then slowly return the floor. Alternate opposing limbs.


Alternate for 30 seconds. 

Paleo Blackberry Bars

By: Snap Fitness

In the middle of summer, markets are bursting with fresh produce, best of all – colorful blackberries! These bars are grain-free (thanks to a tasty substitution of coconut flour and almonds!) and they’re brimming with blackberries, which are loaded with antioxidants and vitamins. Prepare these delicious, fruity bars each weekend for a healthy weekday breakfast on-the-go!





1/4 cup honey

1/2 cup coconut oil at room temperature

Pinch of salt

1 cup coconut flour


Blackberry Filling

12 ounces blackberries

2 tablespoons honey

2 teaspoons lemon juice


Crumble Topping

½ cup almonds, processed into a meal
2 tablespoons shredded coconut





  1. Preheat oven to 350° F and grease an 8 x 8 inch pan with coconut oil.
  2. In a large bowl, beat together honey, coconut oil, and pinch of salt until well-combined.
  3. Add the coconut flour and mix until dough forms.
  4. Press the dough into the prepared pan and bake until golden brown, about eight minutes. Remove from the oven and let cool for 30 minutes.
  5. Reduce the oven to 325° F.
  6. Place the blackberry filling ingredients into a food processor or blender and pulse until the filling is slightly chunky, about 20 seconds.
  7. Pour the filling over the baked crust and use a spatula to spread evenly.
  8. Mix together the almond meal and shredded coconut in a small bowl and sprinkle evenly on top of the filling.
  9. Bake the bars for another 15 minutes, until topping is slightly brown and filling is set. Let cool completely then cover and refrigerate for at least six hours. (This is very important! If you do not let the bars cool, the crust will be too soft and they will fall apart.)


*Baker’s tip: Use a 9 x 9 inch pan for a thinner crust.



Sculpted Back Workout

By: Snap Fitness

People focus so much on working out and building the chest, but what about the back? It may not be as much fun to discuss how much you can lift for a bent over row rather than a bench press, but the benefits are still worth it.


If you are looking for the most upper-body definition, the back is crucial to seeing results. This big muscle group will help you burn calories and shape the upper body quickly. Don’t exclude your back muscles from your workout routine if you want to see an increase of strength, definition, and injury prevention.



Perform three sets of 10-12 reps.

Go at 80 percent intensity with a one-minute rest between movements.



Pull Ups

Hold the bar with a pronated grip. When the elbow bends to 90 degrees, the forearm should be perpendicular to the bar. Descend slowly until the elbows are almost fully extended. Do not swing yourself up to the bar.



Bent-Over Row

Flex at the hips until the chest is parallel to the ground. Maintain a neutral spine as you pull the dumbbells up the side of your body while squeezing the scapulas together in the back. Let the arms extend slowly and repeat.



Lat Pull Down

Lean back slightly and pull bar to the chest. Keep shoulders low and pull with the lats. Control the arms as they extend until they’re almost straight.



Standing Row

Stand holding a squat position (knees bent to 90 degrees with hips flexed and chest up straight). Squeeze the scapulas as shoulders stay down and pull into the chest using the back. Return slowly until arms are almost extended.



Farmers Walk

Use a weight that you are able to keep at your sides the entire time with the chest up, scapulas retracted and shoulders down.  Brace the core and walk taking even strides without swaying side to side. Make sure your hips stay level.



Renegade Row

Place hands on dumbbells so they lay directly under the shoulders.  Brace the core by drawing in and perform a row with one dumbbell. Keep the hips and shoulders square to the ground, alternating arms.

Easy Ways to Curb Sugar Cravings

By: Snap Fitness

Many of us have a sweet tooth! Some enjoy the sweet flavor more than others and can easily overdo sugar consumption. Here are a few tips to curb your sugar craving and cut down on extra treats, sweets, and calories.


Create a new after-dinner routine

If you routinely crave a sweet treat after dinner, try starting a new routine to distract yourself from your usual sugar craving. This could be anything from going for a walk around your neighborhood to brewing a cup of unsweetened tea.


Indulge with reason

If you are craving chocolate, portion out a small handful of dark chocolate chips and mix them with raspberries or almonds. Enjoy slowly so you feel satisfied and don’t go back for seconds.


Try new fruits

Grabbing a new fruit is fun and will make you excited to try it rather than just settling for your usual candy bar. The natural sugars in fruit are better than sugars in candy bars because fruits contain vitamins, antioxidants, and often times fiber.


Eat balanced meals regularly

Eating three balanced meals a day plus healthy snacks if needed helps you from feeling too hungry and making poor food choices. Load your plate with lean protein, colorful vegetables, and a variety of fruit.


Avoid starchy foods

Foods packed with starch (like potatoes and white bread) will spike blood sugar levels. This gives you an energy high that will crash in a couple of hours and likely have you craving a sweet treat to boost your energy. Stick to complex carbohydrates like vegetables and whole grains to maintain steady blood sugar levels all day.

3 Foods for Healthy, Glowing Skin

By: Snap Fitness

If you are seeking clear, healthy, and tight skin, your best bet is a well-rounded, healthy diet filled with colorful fruits and vegetables and free of processed foods. There is no magic fruit or vegetable that will immediately give you healthy skin. However, a balanced diet with the foods listed below will help you get there.



Carrots are rich in Vitamin A, which helps maintain collagen production. Collagen keeps your skin tight and reduces the sagging effect of aging. Add carrots to your salad, juice them, or eat with hummus for tight skin as you age.



Loaded with omega-3 fatty acids, walnuts contain three grams per quarter cup serving. This “good fat” helps skin look healthier by keeping harmful toxins away and allowing good nutrients into your cell membranes. Add chopped walnuts to your oatmeal, chicken wrap, or homemade energy bars!



Rich in Vitamin E, avocados protect your skin cells from free-radicals which are damage-causing precursors to skin cancer. Consider a quarter of an avocado spread across a piece of whole wheat toast, or adding avocado to your favorite green smoothie!


Why to Avoid Junk Food

If you fill your body with toxins found in junk food, it will try to push them out any way possible, including through your skin. Prevent acne by eating a healthy, well-balanced diet of fruits, fresh or steamed vegetables, and lean protein.

Posts 21 - 30 of 629