Snap Fitness Health & Fitness Blog

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Snap Fitness Academy Awards

By: Snap Fitness

The Oscars isn’t the only award show tonight! We are introducing the 1st Snap Fitness Academy Award nominations—honoring all things gym-focused. Comment on our Facebook post with your votes!

 

Best Machine

Smith machine

Cable machine

Leg press

Rowing machine

Chest press

 

Best Equipment

Barbell

Dumbbells

Kettlebells

Elastic band

Jump rope

 

Best Cardio Machine

Treadmill

Stationary bike

Recumbent bike

Elliptical

Stair master

 

Best Pump-Up Song

Uptown Funk by Bruno Mars

Dark Horse by Katy Perry

Sweet Nothing by Calvin Harris

Rather Be by Clean Bandit featuring Jess Glynne

The Monster by Eminem featuring Rihanna

 

Best Headphones

Noise-cancelling headphones

Classic ear buds

Bluetooth ear buds

Over-the-ear style

 

Best Fitness Apparel Brand

Nike

Under Armour

Adidas

Reebok

Lululemon

 

Best Fitness Apparel Style

Bro tank

Classic t-shirt

Basketball shorts

Yoga pants

Compression shorts

 

 

Spaghetti Squash with Veg'd Marinara Sauce

By: Snap Fitness

Spaghetti squash is a detoxifier and a great substitute for pasta. Served with a delicious marinara sauce jam-packed with veggies­, this dish makes for a delicious, healthy, and comforting meal.

 

Bonus! This recipe can be prepared in advance by refrigerating the cooked squash separately from the marinara sauce and heating them up together when you are ready to eat.

 

Double Bonus! Although this recipe is plenty hearty without meat, feel free add any cooked protein to the finished sauce. I suggest trying lean ground beef, ground turkey, ground bison, turkey sausage, or flaked tuna­. Remember to season your ground meats with salt and pepper while cooking.

 

Ingredients

 

Squash

1 medium spaghetti squash, halved  

2 tablespoons olive oil

Salt

Pepper

 

Marinara Sauce

1 (28 oz) can diced tomatoes, pulsed for 10 seconds in the food processor or blender

6 cloves garlic, minced or use a garlic press (I highly recommend this gadget!)

1 tablespoon tomato paste

1 teaspoon olive oil

1 tablespoon fresh basil, minced

Red pepper flakes (optional)

 

Veggie Sauté 

1 cup sliced mushrooms 

¾ cup spinach, copped finely

½ cup carrot, finely grated

½ cup onion, finely grated

1 teaspoon olive oil

1 teaspoon garlic powder

  

Instructions

1. Preheat oven to 425°F.

2. Drizzle each squash half with 1 tablespoon olive oil and season with salt and pepper.

3. Place flesh side down on a parchment lined baking sheet and roast for 45 minutes to one hour.

4. When you can easily pierce the squash with a knife, remove the baking sheet from the oven and place it on a cooling rack.

5. While the squash is baking, cook the garlic, tomato paste, 1 teaspoon oil and pepper flakes in a medium saucepan or high-rimmed frying pan over medium heat until the mixture begins to brown (approximately 2 minutes). 

6. Stir in tomatoes and cook uncovered over medium-low heat until the sauce thickens (approximately 20 minutes).

7. Turn off the heat, stir in the basil and season with salt and pepper to taste Cover and set aside.

8. In the same medium pan, heat 1 teaspoon olive oil over medium heat.

9. Sauté your selection of veggies until softened (approximately four minutes), add 1 teaspoon of garlic powder, and continue to sautéing until slightly browned (approximately 3 more minutes).­ Add your cooked veggies to the sauce.

10. When the squash is cool enough to handle, use a fork to scrap the flesh into noodle like strands.

11. Plate two cups of squash noodles, spoon over at least one cup of sauce, and then top off the mountain of marinara with toppings.

 

Additional Toppings

Chopped basil

Toasted pine nuts, rough chopped (TIP: Bag your own pine nuts in the grocery store’s bulk foods department, or use any toasted nuts you have on hand.)

Parmesan

  

Servings: 2 – 4

Prep Time: 20 Minutes

Cooking Time: 45 Minutes to 1 hour

 

 

 

The Dirty Dozen Workout

By: Snap Fitness

Often times I see people trying to incorporate eight exercises or more in a circuit for a workout. While circuit training has many benefits and I do use this style of training with many of clients, this time of year can prove to be very difficult to maintain the pace needed to have an effective workout. Finding space and time to complete this workout will not be a problem.  

 

This workout will greatly improve muscular endurance and cardiovascular function, strengthen muscles, and burn a tremendous amount of calories. Include this workout in your routine a couple times a week to reset your metabolism and burn fat.

 

Instructions

For this workout, super set each pair of exercises (back and forth between the two), completing repetitions in descending order starting at 12 and ending at 1 for each exercise. For example, complete 12 repetitions for exercise 1, then complete 12 repetitions for exercise 2. Go right back to exercise 1 and do 11 repetitions and then 11 for exercise 2, all the way down to one repetition of each.

 

Group A

Exercise 1: Pushups

Exercise 2: Kneeling Overhead Shoulder Press. In a kneeling position, press dumbbells overhead. They should be lighter than your regular overhead press.

 

Group B

Exercise 1: Pull-ups. If you can’t do body weight pullups, use an assisted pullup machine. Try to keep the weight the same throughout.

Exercise 2: Plank to Row. In a plank position with hands on the dumbbells, pull one dumbbell up to the side of the body while maintaining body position square to the ground. Alternate side to side.

 

Group C

Exercise 1: Jump Squats

Exercise 2: Mountain Climbers

 

Chocolate Mint Protein Shake

By: Snap Fitness

There's no denying chocolate and mint are one of the best duos. Many of the delicious treats that have this combo are also unhealthy, but not this one! Now you can enjoy chocolate and mint without feeling guilty. Savor this protein shake after a workout or as a special treat today!

 

Ingredients:

 

½ scoop chocolate why protein

1 cup almond milk

½ cup mint chocolate

1 tsp. peppermint extract

2 ice cubes

 

Directions:

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

How to Motivate Yourself

By: Snap Fitness

 This time of year can be tough to get yourself to the gym and give 100 percent in your workouts. Our New Year's resolutions tend to be replaced by the "winter blues." Don’t let the blues get you down and differ you from your goals! We compiled a list of useful tips to help get you back on track with your fitness regimen. 

 

Write down your workouts 

  • Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.

 

Have a workout partner

  • It could be a significant other, a family member, or a friend. This person will help to push and encourage you.

 

Keep track of your accomplishments

  • Looking at your progress and how far you’ve come will motivate you to go further. Keep pushing!

 

Switch things up

  • By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.

 

Crank the beats

  • Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.

 

A short workout is better than no workout

  • Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.

 

Sign up for an event

  • Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.

 

Rest!

  • Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.

 

For more motivation, nutrition, and fitness tips, follow us on Pinterest!

 

Tortilla Pizza Recipe

By: Snap Fitness

If you love pizza as much as I do, you know it’s imperative to find a healthier version! This is one of my favorite dinners, not only because it satisfies pizza cravings, but it’s SO easy to make and comes together in about 20 minutes. The nutrition statistics mean you don’t have to feel bad about eating two!

 

Ingredients:

4 tortillas (sprouted or whole wheat)

1 cup pizza sauce

1 green pepper, thinly sliced

1/2 onion, thinly sliced

2 oz mushrooms, thinly sliced

1 cup shredded mozzarella

 

Instructions:

Heat oven to 400 degrees.

When oven is hot, put tortillas in oven. Bake for five minutes, then flip over.

Bake for another 4-5 minutes, until golden brown and remove from oven.

Top with sauce, veggies and cheese and bake for another 10-14 minutes, until cheese is melted. (You can always turn on the broiler for a few minutes if you want to speed up the process.)

Remove from oven, let sit for a minute and slice!

 

Nutrition: (4 servings, 1 pizza each)

249 calories, 8 grams of fat, 33 grams carbohydrates, 6 grams fiber, 8 grams sugar, 14 grams protein

 

Arm Day for Beginners

By: Snap Fitness

Starting a workout routine can be tough. You might not be familiar with the machines in your club or know where to begin with weights. Don’t worry, every expert was once a beginner!

 

Arm day is an important day to include in your weekly routine. Tank-top arms are always a goal for the warmer months, but you need to start working them now to see results in time for summer. Strengthening your arms takes time, and it’s key to build up your weights as time goes on. Start with these four exercises for your first few Arm Days. Add weight as you see fit!

 

Here are four basic arm exercises for beginners:

Bicep Curl: Start with a dumbbell in each hand. Slowly lift your weights to shoulder-level while keeping your elbows by your sides. Slowly lift back down to the starting position. Repeat 10 times for two or three sets.

Chest Fly: Grab a mat and lay on your back. Start with dumbbells facing upwards in each hand and arms extended out on the floor. Lift weights up to meet above your chest, then return back to the starting position. Avoid locking your joints when your arms are out straight. Repeat 10 times for two or three sets.

Tricep Extension: Hold dumbbells in each hand above your head. Move arms down so your elbows are at a 90-degree angle. Lift weights back up above your head. Repeat eight times for two sets.

Bent-Over Row: Lean forward with weights in each hand. Pull weights up towards your sides, and bring them back down. Keep your arms as close to your side as possible. Repeat 10 times for two sets.

Chocolate Cherry Protein Shake

By: Snap Fitness

Valentine’s Day is around the corner, which means you may be tempted with chocolate or other candy treats from a special someone! Instead of polishing off a heart-shaped box of chocolates, we have a healthy protein shake for you! Not only will it satisfy your seasonal sweet tooth, it’s perfect for a post-workout treat. Try our Chocolate-Cherry Protein Shake and share the recipe with your valentine!

 

Ingredients:

½ cup low-fat cottage cheese

1 scoop chocolate protein powder

5-10 ice cubes (depending on the consistency you prefer)

½ or 1 cup water (depending on the consistency you prefer)

1 tablespoon cocoa powder

½ cup frozen cherries

 

Directions:

1. Place all the ingredients in a blender.

2. Blend to your preferred consistency.

3. Pour in a glass and enjoy!

 

“Break the Fast” with Breakfast

By: Snap Fitness

Breakfast is one the toughest meals to master for a number of reasons. Between busy schedules and habits of not eating in the morning due to not feeling hungry, breakfast is often an afterthought in the morning. However, breakfast should be at the forefront of each and every person’s morning ritual. The benefits of eating in the morning are clear and becoming increasingly obvious with more and more research. It can be difficult to build this habit as our metabolism adapts to our eating patterns over time; for many people, that is the absence of food in the morning. It can take the body two or three weeks to physiologically adapt to the addition of breakfast, but the changes that accompany that addition are well worth the effort.

 

Overnight, our body essentially goes through a fasting process, as no calories are consumed for an extended period of time. Without “breaking the fast” in the morning, the metabolism will remain slow until the next meal is consumed. This can be troublesome though, as the body is in a state that will want to store more of what is consumed then used for energy. We have to keep in mind that our bodies are meant to be in motion for the majority of the day, so eating throughout the day gives us the energy to do so. The more we are able to move through the day, the more calories we will burn and the higher the metabolism will stay. Those that skip breakfast tend eat foods with more of a sugar/fat component to them, negatively affecting the glycemic index and hurting their metabolism further. Reduced stress and an increase in hormones that positively affect lean body mass has also been associated with people that consume a good breakfast. So for 2015, make breakfast one of your resolutions to see a dramatic difference in your body.

 

Here is a recipe I use during my really busy weeks from heandsheeatclean.com. Make these on Sunday (or any off day) and have them ready for the rest of week. A quick warm-up in the microwave and breakfast is ready!

 

Ingredients:

4 scallions, minced

2 carrots, shredded

1/2 red bell pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

Dash of sea salt and pepper

 

Directions:

1. Preheat oven to 375 degrees. Coat a 12-muffin tin with olive oil.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. 
5. Serve!

 

Complex Carbs vs. Simple Carbs

By: Snap Fitness

Carbs are either your best friend or your worst enemy. There are two different types of carbs that can affect you differently: complex carbs and simple carbs.

 

Complex carbs (“Good” carbs)

  • Are beneficial from the moment you wake up until your post-workout.
  • Are high in fiber helping you to feel fuller longer.
  • Are high in vitamins and minerals.
  • Give you sustained energy.
  • Examples:

           - Whole grain pastas and breads

           - Brown rice

           - Sweet potatoes

           - Oats

           - Green vegetables

           - Fruits

 

Simple carbs (“Bad” carbs)

  • Are digested quickly and don’t contain vitamins or minerals that are used by the body. If unused, they are often stored as fat.
  • Are nutrient-stripped to make them inexpensive.
  • Are often converted to fat.
  • Make you feel tired due to fluctuations in blood sugars.
  • Contain added sugars to make them more flavorful to consumers.
  • Examples:

            - Treats and candy

            - Refined/white breads

            - Sodas, artificial juices, and high-sugar drinks

            - Any processed foods

 

 

Posts 21 - 30 of 558