Snap Fitness Health & Fitness Blog

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Four Healthy Pre-Workout Snacks

By: Snap Fitness

Part of having a good workout comes before you even step foot in the gym. Your body needs energy to perform well during your sweat session and nutrients to help your muscles recover after. Skipping meals is a no-no, but it might be hard to know what to eat depending on the time of day you work out.


Don’t worry, we’ve got you covered! The following four snacks are perfect for any time of day and will provide you with sufficient energy to power through your training. Enjoy any of these options an hour before your workout!


Bananas: One of the world’s healthiest foods! They are rich in fast-acting carbohydrates, which serve as fuel for your workout. Bananas are an excellent source of potassium, fiber, and b-vitamins – all great for lowering blood pressure, stabilizing blood sugar, and aid digestion.


Oats: A ½ cup of cooked steel-cut oats is 150 calories, 5 grams of protein, 27 grams of carbs, 2 grams of fat, and 4 grams of fiber. This snack provides a steady release of carbohydrates into your muscles, therefore a steady energy supply throughout your workout. Add some protein powder to your portion for an added kick!


Dried fruit: Need a quick energy boost? Simple carbs will give you that instant boost you need. Dried cranberries, pineapple, and bananas are our favorites. All you need is ¼ of a cup or a handful before your workout.


Greek yogurt: Yogurt is a solid option that’s light on your stomach but gives you the energy you need. One serving contains almost double the protein as normal yogurt but about half as much raw sugar as regular yogurt. We call that a win-win! You can also add your dried fruit to your yogurt for a pre-workout parfait.

Vanilla Latte Protein Shake

By: Snap Fitness

Forget the morning pick-me-up from your favorite coffee shop! This creamy blend is a delicious way to get your caffeine fix and protein all at once. Try this vanilla latte-flavored shake after your next morning workout!




1 cup skim or almond milk

1/2 cup plain Greek yogurt

1 scoop vanilla protein powder

1/2 Tbsp. instant coffee

3-4 ice cubes




Combine all ingredients in blender until smooth.

Pour into a glass and feel free to top it off with light whip cream, cocoa bits, or chia seeds.

Lean Legs Circuit Workout

By: Snap Fitness

This lower body circuit workout will help you sculpt long, lean legs. With a combination of glute, hamstring, quad, and calf exercises, prepare to feel the burn!




Five minutes of light cardio.




CIRCUIT ONE:                                                                                        

Repeat two to three times.


Curtsy Squat: Start with your feet hip-width apart, arms at your side or resting on your hips. Cross your right leg behind your left and rest your toe on the floor about two feet behind you. Keep your right heel up while performing a squat. Do not let your left knee extend past your toes. Return to the start and repeat on the other side. Complete 20 reps, alternating sides.


Sumo Squat: Stand with your feet wider than hip-width apart with your toes slightly turned out. Perform a deep squat without lifting your heels off the ground. Return to a standing position. Ready to feel the burn? Hold a weighted ball or Kettlebell at your chest while performing the exercise. Complete 30 reps.



Repeat two to three times.


Walking Lunges: Standing upright, step forward with your left leg. Lower your hips toward the floor, bending both knees to almost 90-degree angles. Do not let your front knee extend past your toes. Push off your right foot, returning to a standing position and perform on the opposite side. Complete 30 reps, alternating legs.


Wall Sits: Lower into a 90-degree squat with your back against the wall and hold. Tip: Hold your arms out in front of you or place a weighted plate on your thighs for an added burn. Hold for one minute.



Repeat two to three times.


Deadlifts: Holding a medium-weight dumbbell in each hand, stand with your feet hip-width distance apart and slightly bend your knees. Bend at your hip joint, lowering the weight toward the ground while gazing forward. Keeping your back straight and weights close to your legs. Slowly stand back up by pressing your hips forward. Complete 20 reps.


Calf Raises: Standing with feet hip-width distance apart slowly raises your heels. Continue until you are on your tiptoes, slowly lowering back to a flat foot. Complete 30 reps.




Five minutes of stretching.


Turmeric Health Benefits

By: Snap Fitness

Turmeric, also known as the Golden Spice, has been used in ancient India to help prevent many common illnesses. Add it to a chicken marinade, sprinkle some on your egg salad sandwich, or stir into any traditional Indian dish. It only takes 0.5-3 grams/day to reap all of the benefits from this classic peppery spice! Pick up turmeric from your local grocery store in the spice aisle.


Here are the benefits of adding turmeric to your diet:


1. Anti-Inflammation. Curcumin, one of the main compounds in turmeric, is known to match the effectiveness of some anti-inflammatory drugs.


2. Reduce risk of Iron deficiency. One serving of turmeric contains 15 percent of your daily iron needs.


3. Reduce Osteoarthritis and other joint pain. Some research shows that taking turmeric extract works as well as ibuprofen for reducing Osteoarthritis pain.


4. Reduce risk of heart disease. Turmeric adds flavor to your food without adding any extra sodium. This helps keep your blood pressure low and your heart healthy!


5. Help maintain weight loss goals. With only 24 Calories in 1 tbsp, turmeric adds flavor to your meal without drastically increasing the Calories.


6. Preserve bone strength. Turmeric contains 17 percent of your daily value of manganese, a trace mineral that helps keep your bones strong.


7. May protect brain health. Some may think it is an urban legend, but others believe turmeric helps prevent Alzheimer’s disease.

Hop, Jump, and Move Workout

By: Snap Fitness

Before enjoying a glorious piece of carrot cake this Easter, knock out this hoppin’ workout! The only equipment you need is a stopwatch. Jump rope is optional.



Complete one minute of each:


High Knee Skips

Lunge Skips

Lateral Bunny Hop




If you’re new to working out, aim for two sets of 20 reps. For a challenge, repeat these five moves three to four times for a calorie-torching workout.


Toe-Touch Jumping Jacks: Give the classic jumping jack a boost by bringing your fingertips to the sides of your feet between each jack. Perform as many as you can in one minute.


Bosu Toe Touches: Moving quick (like a bunny!) alternate tapping your toes on the top of a Bosu ball. Time yourself performing this move for one minute.


Squat Jump: Switch up from the basic squat! Amp up your efforts between each squat with a lateral jump, raising both arms above your head. Squat it out for 30 seconds.


Side Skater: Tone your glutes, hamstrings, thighs and core with this plyometric exercise. Start with a small squat, jump sideways to the left, landing on your left leg. Without touching the floor, bring your right leg behind you to your left ankle. Reverse direction by jumping to the right and following through with your left foot behind your right ankle. Perform this move for 30 seconds.


Invisible Jump Rope: Get your heart pumping while shaping up those calf muscles! Jump it out for 30 seconds – with or without your jump rope.




Slow High Knees: One minute

Stretching: Four minutes

7 Moves To Make Your Workout FURIOUS

By: Snap Fitness

Seeking furious muscles like the stars of the “Furious 7” movie? Add any (or all) of these seven moves into your workout routine!


1. SPRINTS: Require speed and power, making you stronger and leaner. Try this high intensity move by pounding out seven sprints on the treadmill, elliptical, or stationary bike.


Sprint for 30 seconds; recover with a jog for one minute, complete seven rounds.


2. BURPEES: Burpees are the real deal - this total body movement will get your heart pumping.Focus on jumping into a strong plank and engaging your core.


Perform as many burpees as you can for 30 seconds. Complete two to three rounds.


3. PLANK JACKS: Raise your heart rate while working your upper and lower body. Complete this plank variation by doing jumping jacks with your legs while holding a standard plank.


Get furious with 25 plank jacks. Complete two to three rounds.


4. BOX JUMPS: Test your agility, increase your heart rate and elevate your workout with box jumps. Start by squatting down slowly, then jump vertically and drive your arms upward. Land softly through your hips and knees on the box and then stand up before stepping off the box. Not ready for a box jump? Perform a step up or shorten the jump height.


Go full out for 30 seconds. Complete three rounds.


5. KETTLEBELL SWINGS: Build furious body strength and improve cardiovascular stamina with this one move. Be sure your feet are hip-width distance apart, chest upright and shoulders back and down. Lift with your legs and explode through your hips.


Perform 20-30 swings per round, completing two to three rounds.


6. MEDICINE BALL SLAMS: Build strength in your legs and abdominals with this powerful move. Throw the ball downward with as much force as possible, catching the ball as it bounces off the ground. We suggest using an eight to ten pound weighted ball.


Throw down 10 powerful slams, completing three rounds.


7. MOUNTAIN CLIMBERS: Challenge your shoulders and quads with this killer move. Draw one knee into the chest while in a plank position then quickly plant it back into a classic plank before alternating to the other leg. Repeat as fast as possible for an effective exercise.


Give it all you’ve got for 30 seconds, completing three to five rounds.


Carrot Cake Protein Bites

By: Snap Fitness

A single serving of carrot cake with cream cheese frosting is not only loaded with sugar but can contain more than 800 calories. We’ve got a much healthier option with all-natural ingredients that will curb your sweet tooth cravings while giving you a healthy dose of protein!


Servings: 12

Prep time: 10 Minutes

Fridge time: 30 Minutes



1 cup raw cashews

1 cup rolled oats

½ cup plums

½ cup dried apricots

½ cup unsweetened pineapple puree

¼ cup vanilla protein powder

¼ teaspoon salt

1 tsp. cinnamon

½ tsp. nutmeg

¼ tsp. ground cloves

2 medium carrots, finely grated

½ cup nuts finely chopped (pecans, walnuts, almonds, or a mix)

½ cup raisins

1 cup unsweetened coconut, finely shredded



Pulse cashews, oats, plums, apricots, pineapple, protein powder, and spices in a food processor for 1-2 minutes until a sticky dough forms.


In a medium bowl, mix the dough, carrots, nuts, and raisins together. Place the coconut shreds in a shallow bowl. Roll dough into balls (slightly wet palms work best), roll each ball in the coconut, and place on a sheet pan.


Refrigerate for at least 30 minutes to set and store in an airtight container in the fridge.


Peanut Butter & Jelly Smoothie

By: Snap Fitness

Celebrate National Peanut Butter and Jelly day with this tasty treat. A lunchtime favorite, the PB&J can easily be whipped into a smoothie - perfect for breakfast or a post-workout snack!




1 cup berry-flavored Greek yogurt

1 scoop vanilla or berry protein powder

1 cup fresh or frozen berries

1 ½ Tbsp smooth nut butter (Try peanut, almond or cashew butter!)

¾ cup skim or almond milk

3-4 ice cubes




Combine all ingredients in a blender until smooth.

Almond Butter Stuffed French Toast

By: Snap Fitness

Healthy french toast is possible! This protein-packed version uses sprouted bread, a spread of satisfying almond butter and is drizzled with real maple syrup. Full of whole grains, protein and fiber, this french toast will definitely keep you satisfied until lunch!



2 eggs

1/2 cup milk

1 tsp cinnamon

4 slices sprouted or whole-grain bread

2 Tbsp almond butter

1 Tbsp butter

3 Tbsp maple syrup



Whisk together eggs, milk and cinnamon in a shallow baking dish.

Spread almond butter on two slices of the bread and top with other slice of bread.

Add sandwiches to egg mixture, flipping after a minute or two.

Heat non-stick pan over medium heat and add butter to pan.

When the butter melts, add french toast..... to hot pan.

Cook for about two minutes, until golden brown and flip.

Cook for another two minutes.

Drizzle with maple syrup and serve.



Nutrition: (2 servings)

496 calories, 21 grams of fat, 58 grams carbohydrates, 5 grams fiber, 23 grams sugar, 21 grams protein


Setting Goals: Try a 5k or Themed-Race

By: Snap Fitness

I have found the best way for me to get motivated is to set a goal in the form of a race. I love to race and test my limits and see how I stack up to others in my age group or my previous performance for example. Getting in shape and staying fit are hard enough already for most of us, so not having that goal or an upcoming event to train and work towards makes it even harder. 


The race doesn’t have to be a big thing either, just pick something to challenge yourself! Many of my clients could never envision themselves doing a 5k or a obstacle course race and so that makes a perfect goal for them.  Other clients are further along in their fitness quest and a triathlon or marathon is just what they need to give them a little extra push. Doing something that pushes you to your current limit and makes you a little nervous is a great indication you’ve picked a great goal for yourself.  


The biggest thing is making that goal in the first place and having someone like a trainer or training partner to push you along the way. When you reach it, celebrate! A goal achieved calls for a celebration and of course, a new, bigger goal. Keep pushing your fitness to the next level.




Posts 21 - 30 of 588