Snap Fitness Health & Fitness Blog

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Indoor Cycling 101: How to Set Up Your Spin Bike

By: Snap Fitness

When it comes to spin classes, the first step to a good workout is to properly set up your ride. Below are steps to ensure for a safe and comfortable workout. Be sure to arrive early and make adjustments as needed.


1.    Locate Knobs and Adjustments

Get familiar with the indoor bike at your gym by finding the knobs and testing the adjustments made by each. Typically you’ll find two knobs for handlebar adjustments, one over your bars to move them back and forth, and one under the handlebars to adjust the height. You’ll also typically find two knobs near your seat, one behind our saddle that moves back and forth, and one under your saddle for seat height adjustments.


2.    Adjust Your Saddle

First, adjust your bike’s saddle height for a comfortable ride. To determine the height best for you, place your feet on the pedals or in the clips and rotate the pedals until one leg reaches the bottom of your stroke. The extended leg should have a slight bend in the knee and should never be completely straight. Fine-tune your seat height to ensure your knees are staying parallel to the middle bar and not bowing outward.


Second, adjust the distance of your seat from the handlebars so that the top of your knee and the tip of your toes draw a straight line toward the floor


3.    Fine-Tune Handlebars

First, position the handlebars for a comfortable ride. Limit the strain on your neck and back by adjusting the height of the handlebars. Seek to keep your handlebars at the same height to your saddle. If necessary, raise the height of your handlebars for added back support.


Second, enhance your ride by tuning the handlebars distance forward or backward. Keep a slight bend in your elbow when riding, allowing for a neutral ride without having the reach for the bars.


4.    Tighten and Lock Knobs

Check to ensure all of the knobs on your bike are tight before you begin your ride.


5.    Dig in! Strap or Click in Your Shoes

If you are wearing cleats, fit them directly into the spin bike’s pedals. If you don’t have cycling shoes, use the “cages” on the pedals to strap in. Tighten the straps around your feet like a seatbelt, snug but not too tight. Now you’re ready to ride!


Raspberry Lemonade Summer Smoothie

By: Snap Fitness

It’s summertime and there is no better way to cool of than a raspberry-lemonade flavored treat! This frosty blend is perfect for breakfast, an evening treat, or to simply quench your thirst. For a taste of summer simply sip!



1 cup frozen raspberries

Juice from one lemon

½ cup plain Greek yogurt

4-5 ice cubes



Add all smoothie ingredients to blender and mix on high until smooth.

Pour into a glass.

Top with a fresh raspberry or two and enjoy!


Servings: 1

Calories (excluding toppings): Approx. 222

Carbs: Approx. 39 g

Sugar: Approx. 15 g

Protein: Approx. 13 g

Ya Gotta Tabata

By: Snap Fitness

Similar to HIIT and circuit training, Tabata is a high-intensity workout that has fitness and weight-loss benefits. The interval-based model can be done in a short amount of time using your body weight (add light weights or resistance bands for a challenge) and a stopwatch.


Do 20 seconds of move A, then rest 10 seconds. Do 20 seconds of move B, then rest 10 seconds. Continue alternating between the pair of movements until four minutes are up!





Jump rope or jog for five minutes.




Tabata One

(A) Jumping jacks – 20 seconds exercise / 10 second rest.

(B) Alternating backward lunges – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.


Take a one minute break.




Tabata Two

(A) Jump squats – 20 seconds exercise / 10 second rest.

(B) Tricep dips – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.


Take a one minute break.




Tabata Three

(A) High knee run – 20 seconds exercise / 10 second rest.

(B) Mountain climbers– 20 seconds exercise / 10 second rest.

Repeat above for four minutes.


Take a one minute break.



Tabata Four

(A) Burpees – 20 seconds exercise / 10 second rest.

(B) Bicycle crunches – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.





Spend five minutes walking on the treadmill and stretching.

7 Ways to Eat Chia Seeds

By: Snap Fitness

Chia seeds help prevent heart disease, maintain bone strength, and curb joint pain. These benefits come from the fiber, calcium, antioxidants, and omega 3’s that are packed into these tiny seeds.  Because chia seeds are virtually flavorless, you can sprinkle them onto any dish. Here are some great examples on how to add chia seeds into your everyday foods!


Add it to a yogurt parfait:

Chia seeds add a great crunch to your parfait!


Blend into any smoothie:

Chia seeds are a healthy way to add a little extra nutrition and fiber to your smoothie. If you let the seeds sit for a couple of minutes in your smoothie, it will help thicken it, too!


Top your cereal:

A sprinkle of chia seeds is barely noticeable on a bowl of cereal.


Use to make homemade jam:

Ditch the pectin and use chia seeds to thicken your homemade jam!


Mix into muffins:

Get a little extra fiber in your muffins by mixing two tablespoons of chia seeds into your batter.


Stir some into water:

There is no easier way to eat chia seeds than adding them to water. Plus, most of us could use a little extra water!


Make Chia Pudding:

Combine ¼ cup of chia seeds with one cup of your favorite milk and a drizzle of honey. Refrigerate overnight and top with fresh fruit and nuts!

No-Bake Peanut Butter Oat Bars

By: Snap Fitness

If you’re looking for a sweet but healthy treat, these peanut butter oat bars are the perfect solution. Made with whole grains and nutritious peanut butter, this filling snack can be made in minutes!



1 cup oats

1/4 cup honey

1/4 cup peanut butter

2 Tbsp chocolate chips



  1. Stir oats, honey and, peanut butter in a medium-sized bowl.
  2. Add in chocolate chips.
  3. Press into a small square dish (about 1/2 inch high) on parchment paper.
  4. Refrigerate for at least one hour.
  5. Cut into six pieces and wrap with plastic wrap to store individually.
  6. Store in refrigerator or freezer.



Servings: 6

Calories per serving: 159

Fat: 9 g

Carbohydrates: 19 g

Fiber: 1 g

Sugar: 15 g

Protein: 1 g


Summer-Ready Arm-Toning Circuit Workout

By: Snap Fitness

Get ready to sport your swimsuit proudly this summer! This circuit workout is designed to tighten and tone your arms. Grab a set or two of dumbbells. Modify as needed and always remember to properly warm up and cool down.




Start out with a five minute warm-up. Jump on a stationary bike or treadmill and sprint for 30 seconds, followed by a 30 seconds at an easy pace. Repeat five times.





Repeat two to three times, 15 reps for each movement.


Squat-to-Shoulder Press

Bicep Curls

Front Raise



Repeat two to three times, 15 reps for each movement.


Tricep Kickbacks

Lying Chest Fly

Lateral Raise


Repeat each circuit two to three times. Allow yourself a one-minute break between each circuit.




Five minutes of stretching.

Nut Butter Showdown

By: Snap Fitness

Nut butters are a popular protein alternative to meat and often used to thicken shakes and smoothies. Although there are many variations of nut butters, not all are created equal. When selecting a nut butter you want to look for zero trans fats and as few saturated fats as possible. Check out these four popular nut butter choices and learn what types are best for your nutritional needs!


Sunflower Butter:

This nut butter has the highest amount of fiber, seven grams of protein and a plethora of minerals. Sunflower butter is a well-balanced nut butter. It’s even the lowest in saturated fat– a huge bonus compared to other nut butters!


Almond Butter:

This option has the highest density of minerals per serving and low sodium, making almond butter a very good choice!


Peanut Butter:

Regular peanut butters tend to have added sugars and hydrogenated oils. This gives it the iconic creamy taste and smooth mouth feel. Unfortunately, these characteristics make peanut butter not the healthiest choice.


Cashew Butter:

Cashew butter has the lowest amount of protein and minerals compared to the other nut butters. Although it tastes great, it isn’t the most nutritious selection.  

Strong to the Core Workout

By: Snap Fitness

Tighten and sculpt your core with this workout routine. Add these abdominal exercises to the end of a cardio routine for fast results!


If you’re new to working out, repeat the movements below once through. Looking for a challenge? Repeat these six movements three to four times for a serious burn.


Raised Mountain Climber: Using an elevated piece of equipment, like a bench or step, preform slow and controlled mountain climbers. Press your right knee toward your chest while engaging your core and hold for three seconds. Return to starting position and repeat on the left side.  Perform 30 total, alternating sides.


Plank Raise: Perform a classic plank on your forearms. Raise one leg four inches off the ground and hold for four seconds. Lower your leg, returning to the staring position and repeat on the other side. Perform 10 total, alternating sides.


Leg Raises, Laying Down: Lay flat on your back with your legs straight up. Lower both legs toward the ground, keeping your back flat and core engaged. Continue lowering your legs as far as you can while keeping your lower back flat and your abdomen in. Perform 20 total.


Side Planks with Twist: Lie on your right side with your legs straight and place your right arm underneath you, hand flat on the floor. Raise your body so it is in a diagonal line and raise your left arm toward the sky. Keeping your body stable and in a diagonal, reach your left arm forward and scoop it toward yourself, hovering above the floor. Reach back out, returning your left arm toward the sky. Repeat 10 times on each side.


Glute Bridge: Lay on your back with your knees bent. Keeping your arms on the ground raise your hips into the air. Create a diagonal line from the top of your knees to your shoulders. Lower and lift your hips, tightening your glues and core each time. Perform 40 total.


Plank Walk Out: Start in a standing position. Bend from the hips toward the ground until your hands reach the floor. If needed, slightly bend your knees to reach the floor. Walk forward on your hands until your reach plank position. Hold the plank for three seconds and then walk back to the starting position. Repeat 10 times.

Kale and Onion Quesadilla

By: Snap Fitness

Add some greens to the classic quesadilla! This vegetarian meal is packed with protein and comes together in just a few minutes; it’s perfect for breakfast, lunch, or dinner!



1 tbsp olive oil

1 small red onion, thinly sliced

5 oz kale (about 6 cups chopped kale)

4 whole grain or sprouted tortillas

2 cups shredded cheese

Optional toppings: light sour cream, salsa, chopped cilantro




  1. Heat oil in a large pan.
  2. Add onion and sauté for about three minutes.
  3. Add kale and stir occasionally. Cook for another three to four minutes until kale is wilted.
  4. Transfer to bowl and set aside.
  5. Wipe out pan and heat over medium-low heat.
  6. Add tortilla to pan and sprinkle with 1/2 cup cheese. Add about 1/4 of the kale mixture to one side.
  7. Fold quesadilla in half and cook for about two minutes per side, until cheese is melted.
  8. Serve with salsa, sour cream, and chopped cilantro if desired.




Servings: 4 servings

Calories per serving (without toppings): 411

Fat: 25g

Carbohydrates: 30g

Fiber: 4g

Sugar: 2g

Protein: 20g


Key Lime Pie Protein Smoothie

By: Snap Fitness

You’ll find 450 calories and 47 grams of sugar in a standard slice of key lime pie. Here’s a healthier substitution! This protein-packed smoothie has the classic key lime pie flavor-perfect for a refreshing post-workout “treat.”


Protein Smoothie:

1 (6 ounce) key lime pie yogurt (Greek or light recommended)

1 cup skim or almond milk

1/2 frozen banana (peeled and chopped before freezing)

1/3 cup fresh baby spinach

1 scoop vanilla protein powder

1 tbsp lime juice

Zest of one lime

½ tsp vanilla extract

3-4 ice cubes


Optional Toppings:

1/4 c low-sugar granola

Unsweetened coconut flakes

Additional lime zest



Add all protein smoothie ingredients to blender and mix on high until smooth.

Pour into a glass.

Sprinkle on the toppings of your choice and enjoy!


Servings: 2

Calories (excluding toppings): Approx. 210

Carbs: Approx. 25g

Sugar: Approx. 15g

Protein: Approx. 38g

Posts 21 - 30 of 609