Snap Fitness Health & Fitness Blog

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Apple Cider Vinegar Water Benefits

By: Snap Fitness

The main ingredient in apple cider vinegar is apple juice, which has vitamins and minerals that are beneficial to the body, including Vitamin C and Boron. This drink also contains vinegar, an acidic liquid that contribute to the efficiency of the immune system. Make sure to buy an apple cider vinegar that is organic and unfiltered so that all of its nutritional value is in tact. You can find this at your local grocery store.


By adding ACV to your water, you’ll add a hint of sweetness to your drink and reap the various health benefits below.


Weight Loss

Have an extra 10-15 stubborn pounds you need to shed? Try adding a teaspoon of ACV to every 8 oz. glass of water you drink throughout the day. If you maintain the daily intake of 64 oz. of water the pounds will start to drop! Make sure to add it to your water bottle during your workout to enhance fat burning.



If you are looking for a healthy detox, look no further than ACV. Combine 1 ½ cups ACV with one gallon of water and drink throughout the course of a day for an overall body and kidney detoxification. You can repeat this process for up to three days, but one to two days are generally sufficient.


Fight Lactic Acid Build-Up

There’s nothing better then a hard workout.  Unfortunately, the muscle soreness caused by lactic acid afterwards isn’t the greatest. You can avoid post-workout muscle soreness by adding 1 tbsp of ACV to your water bottle and sipping it during your workout.


Improved Digestion

Drinking ACV in water can help to naturally improve your digestion. Take a tablespoon of ACV in a big glass of water around 15 minutes before a meal to stimulate digestive juices for better breakdown of your food.


Ward Off Sickness 

If you feel a cold coming on or trying to avoid getting sick all together, adding ACV to your water can keep you from getting ill. Its unique blend of vitamins, minerals and enzymes helps you not get sick. It also possesses antimicrobial and antiseptic properties. 



How else do you use apple cider vinegar? Tell us on our Facebook or Twitter.

Peanut Butter Banana Oatmeal Protein Shake

By: Snap Fitness

This protein-packed shake is perfect for breakfast or any time of the day. By adding oatmeal, this protein shake becomes a double threat.  Oatmeal increases the carbohydrate content in your shake.


Carbohydrates are a primary source of energy for your body. The carbohydrates found in oatmeal contain fiber, which helps digestions, stabilizes blood sugar level, and makes the shake more filling.



8 oz unsweetened almond milk

1 frozen banana

½ cup rolled oats

2 tbsp. organic peanut butter

1 scoop vanilla protein powder



Combine all ingredients in a blender and blend until smooth. Enjoy immediately! 

Strength and Endurance Workout

By: Snap Fitness

This workout will test your strength and endurance. You will feel your muscle fibers burning. Are you ready?


Push-up Pyramid Press is a challenging way to work your chest and your shoulders at the same time. With dumbbells in your hands, perform one push-up then immediately stand up on your knees and do a shoulder press using the neutral grip. Then it’s right back to the ground for two push-ups and two presses! Keep going until you complete 10 push-ups and 10 shoulder presses with little or no rest in between.


Fat Blast on an elliptical is a fabulous lower body and cardio workout all in one! Start out on a lower level (somewhere between a 3 and a 5, depending on the machine and your fitness level). Go for two minutes then squat down for 30 seconds. Stand up and lean back — putting the focus on the hamstrings for 30 seconds. Immediately put your feet toward the front of the paddles and lean forward with hands tucked up behind the head of the machine. Drive your knees forward like you are sprinting for one minute. Recover on a level 3 to 5  for two minutes then repeat this sequence for 20 minutes.


Warm-up: Walk on flat treadmill for five minutes at a  moderate speed then jog for two minutes. Do arm crosses and toe touches for stretching.


Workout: Push-up Pyramid Press

Rest one/two minutes

Ascending/descending Lat Pulls, 10 reps each (go up in weight four times then go back down in weight four times with little or no rest in between)

Rest one minute 

Three sets of BB 28s with stability ball (long arm crunches to 40 – keep feet close together!)

20-minute fat blast on elliptical


Cool-down: Stay on elliptical level 1 for 2 minutes going very slowly to bring heart rate down. Finish with light static stretching.


Why Less is More When Working Out

By: Snap Fitness

The conventional way of performing aerobic exercise is for at least 30-45 minutes. This time commitment may not be feasible for many. Fortunately, there is a way to exercise in less time and attain results comparable to traditional endurance exercise: HIIT (high intensity interval training).


I’ve read that despite large differences in exercise volume, performing only two minutes of sprints interval exercise led to a similar 24-hour calorie burn compared to 30 minutes of continuous endurance exercise. It is suggested that the significant body fat losses came with sprint interval training. Want to try it? I recommend the 2:1 Interval. It’s two minutes of fast passed walking and one minute of jogging done for 20-30 minutes. For beginners, I’d suggest two minutes of walking and one minute of incline walking for a total of 20 minutes. You can change you tempos and inclines at any level of fitness.


Butternut Squash Soup

By: Snap Fitness

Soup can be a comforting way to fill up on a cold day. This butternut squash soup is vegan and full of vegetables. Adding a bit of full fat coconut milk at the end is a healthier way to get the creaminess you might be used to in soups. Enjoy this with some whole grain bread for dipping, a side salad, or a simply grilled chicken breast.


Butternut Squash Soup


1 medium butternut squash, halved and seeded

Coarse kosher salt and freshly ground black pepper

1 tablespoon olive oil, plus more for brushing the squash

2 medium shallots, diced

2 cloves garlic, diced

1 sprig fresh thyme, plus more for garnish

1 yukon gold potato, peeled and cut into two inch cubes

3 cups vegetable stock or broth (possibly more as needed)

A few teaspoons of full fat coconut milk (optional)


Preheat the oven to 400ºF. Place the squash cut side up on a large baking sheet and coat lightly in oil. Season with salt and pepper. Bake until tender when pierced with a knife, flipping once halfway through, about 1 hour. Allow it to cool slightly, then remove the flesh from the skin.


While the squash is cooking, heat 1 tablespoon olive oil in a Dutch oven or large pot over medium heat. When the oil is hot, add the shallots and cook, stirring, until softened, about 2 minutes. Add the garlic and thyme and season with salt and pepper. Cook, stirring, for one minute. Add the potato and vegetable stock and bring to a boil. Allow the potato to cook until tender, about 15 minutes. Remove the thyme twig.


Add the cooked squash flesh to the potato pot. Use an immersion blender to puree everything together, or work in batches to puree in an upright blender. If the mixture is too thick for your liking, add another cup or two of broth and stir to combine. 


Ladle soup into bowls and garnish with a drizzle of coconut milk and a few thyme leaves.


Know Your Fats

By: Snap Fitness

If you are trying to maintain a healthy balanced diet, don’t overlook the importance of fats. Getting enough of the right kind of fats in your body can help prevent heart disease, reduce total body inflammation, and achieve optimal body composition. Here are some sources of healthy fats:



Most nuts and seeds are healthy choices, but almonds and walnuts are especially great. These are quick, delicious, and easy for a mid-morning or mid-day snack.



Loaded with healthy fats, this fruit contains monounsaturated fats that help raise good cholesterol levels. Slice up an avocado to jazz up just about any salad or sandwich.


Olive Oil

Olives are also rich in monounsaturated fat. Olive oil is great on salads, sandwiches, and much more. It’s recommended that you purchase a dark colored bottle labeled, Extra Virgin.


Coconut Oil

Unrefined coconut oil is rich in fatty acids that your body will thank you for. Try using coconut oil instead of canola oil. Just make sure not to use high heat, as this will damage the fat.



Fatty, oily fish are rich in omega-3 fatty acids, which have been shown to reduce the risk for heart disease and high cholesterol. Grab Salmon, tuna, or trout the next time you are at the store for some healthy fats in your diet!



Not only do eggs contain healthy omega-3 fatty acids, but also a wide variety of vitamins and minerals. Prepare your eggs without breaking the yolk to avoid oxidizing the cholesterol. Poached and hard-boiled eggs are great options!


Bad Fats: Trans fats are chemically altered in order to increase the shelf life and flavor. This type of fat is highly inflammatory and can be detrimental to your health if regularly consumed. Here are some common sources of unhealthy fats that you will want to steer clear of:


-       Chips

-       Crackers

-       Baked goods

-       Mayo

-       Shortening

-       Fast Food

-       Frozen dinners

-       Fried food

-       Vending machine foods



What's your favorite healthy fat? Tell us on our Facebook or Twitter.

13 Fat Loss Tips

By: Snap Fitness

Do you want to wear a bikini with confidence, fit into those skinny jeans that you used to wear, or just want to improve your overall health? If so, then you are not alone! Ninety percent of people who join a gym have these exact goals. In an information-dominated world with so many contradictions on fat loss and training, it is easy to get confused with what works and what doesn't.


As a coach who specializes in fat loss, it is my number one priority to help my clients achieve their goals and get the body that they desire. Even though no two clients of mine are the same, these are a few simple protocols that they incorporate into their routine to help them get the body and life that they deserve:


1. Drink more water. Drinking water is one of the easiest and cheapest things to improve your health. Aim to have at least 3-4 liters a day.


2. Eat your calories, don't drink them. Avoid juices, milks, soft drinks and any other high-calorie drinks unless they are freshly-squeezed juices/smoothies that contain all the fiber from the foods used. Eliminate your alcohol consumption if you are serious about dropping body fat!


3. Do at least 45 minutes of exercise a day. Weight training is one of the best forms of exercise to reduce your body fat and should be performed 3-4 times a week for the best results.


4. Fasted cardio (before breakfast or four hours after eating) kickstarts your metabolism for the day and also accelerates the fat burning process.


5. Consume a diet high in fiber from green leafy vegetables. Aim to have green vegetables 2-3 times a day.


6. Have 100mg of caffeine before exercise for a thermogenic fat-burning effect. Coffee is packed with antioxidants, improves your sensitivity to carbohydrates, and is proven to increase fat burning.


7. Eat majority of your starchy carbohydrates around your training time (pre and post workouts meals).


8. Eat a good source of protein with every main meal.  Breakfast should contain lean protein and healthy fats to aid in the regulation of  blood sugar levels and help avoid cravings for sweets throughout the day. Why is protein so important? Protein is the building blocks of your body, getting enough protein in each day will lower cravings, boost energy and burn fat whilst shaping muscle.


9. Eat regular meals with smaller portions. Ditch the three main meal diet and replace it with 5-6 small meals evenly spaced throughout the day.


10. Incorporate high intensity interval training into your weekly routine . Most commonly referred to as HIIT it is usually done by sprinting at 100 percent of your max effort for a short amount of time (30 seconds approximately) followed by a rest period of between 30-60 seconds. Sprint training has been proven to be one of the best forms of exercise for fat loss! This could be in the form of stair runs, hill sprints, bike sprints, or simply sprinting outside.


11. Alkalize and detoxify your body by eating a diet rich in fresh organic green leafy vegetables. A diet high in animal protein, soft drink, sugar and alcohol alongside a stressful lifestyle will cause an acidic PH level in the body. A green supplement containing wheat grass, barley grass, green tea extract, and spirulina can also be beneficial to those who want to alkalize their body.


12. Avoid foods high in sugar or refined carbohydrates. Get into the habit of reading the nutritional label on foods that you are about to eat and look out for hidden sugars in the ingredients list. They may be called glucose, dextrose, cane sugar, fructose, corn sweetener, honey, lactose, malt syrup, maltodextrin, or sucrose. All of these are simple carbohydrates and will cause a spike in your blood glucose levels that can attribute to the storage of fat if consumed in excess.


13. Pre-plan your week and schedule in your workouts. Most importantly, stick to your plan!


Want to learn more about Jessica and her training experience with Snap Fitness? You can find more information about her here




11 Healthy Vegetarian Recipes

By: Snap Fitness

Did you know October 1 is World Vegetarian Day? By cutting meat out of your diet, you lose weight easier, help the environment, reduce your risk for heart diseases, shrink your cancer risk, and save animals to name a few benefits.


If cutting meat out of your diet isn’t in the cards right now, try giving up meat at least once a week. Make today that day and try one of these meatless recipes for every meal!


*Scroll over the recipe name and click for the recipe.




5-Minute Breakfast Burrito

These burritos hit all the major food groups! They're a great way to work more veggies into your breakfast. 


Protein Pancakes

Pancakes are always a crowd-pleaser, but a big no-no if you are trying to watch your diet. The answer to this dilemma? Protein Pancakes.


Spring Vegetable Frittata

This spring vegetable frittata is a great way to use those first farmer’s market finds of the season and add more vegetables to your diet. 



Appetizers and Side Dishes


Salsa and Avocado Salad

This easy dish is my “go-to” food when looking to enjoy something quick, healthy, and tasty. 


Quinoa Stuffed Poblanos Peppers

At less than 300 calories per serving (two stuffed pepper halves), you'll get plenty of flavor and texture without  sabotaging your workout. 





Quinoa Tabouli Salad

If you haven’t tried tabouli, you’re missing out! It’s a major salad in Middle Eastern cuisine. The main components of tabouli are always the same: fresh parsley, mint, tomato, scallions, lemon juice, and oil. 


Corn and Sweet Pepper Quesadillas

Quesadillas are notoriously high in fat and calories. Satisfy your craving with this super flavorful lightened up version.


Southwest Salad with Cilantro Lime Dressing

This southwest salad allows you to enjoy your favorite Mexican flavors in a veggie-packed salad that's perfect for lunch.





Spicy Black Bean Burger

Veggie burgers are a fantastic, guilt-free alternative to burgers. 


Farmer’s Market Lasagna Rollups

The individual lasagna rolls are packed with veggies and help keep servings small.


Sweet Potato and Quinoa Burger

These sweet and spicy patties are a great way to switch up your usual burger routine. They're vegan, gluten free, and made with wholesome ingredients like quinoa, sweet potato, white beans, and oat flour. 




What’s your favorite vegetarian recipe? Tell us on our Facebook or Twitter

Open Faced Mediterranean Egg Sandwiches

By: Snap Fitness

These open faced Mediterranean egg sandwiches are perfect for a quick weeknight dinner or luxurious Saturday brunch. Serving a sandwich open faced cuts your carbs in half and will save you around 100 calories depending on the type of bread you use. You can still get that great toasted crunch by using one slice of whole grain, seedy bread. Serve alongside thinly sliced carrots and radishes to mimic potato chips and give you the whole sandwich experience without all the fat.


Open Faced Mediterranean Egg Sandwiches


1 tablespoon olive oil

1 clove garlic, minced

1/3 cup sun-dried tomatoes (not packed in oil), chopped

6-8 large eggs

2 ounces low-fat feta cheese

Coarse kosher salt and freshly ground black pepper

6-8 slices whole grain bread, toasted

Fresh chopped parsley (optional)


In a large non-stick skillet, heat the olive oil over medium low heat. Add the garlic and tomatoes and cook, stirring, until the garlic is fragrant and pale blonde, 1-3 minutes. Crack the eggs evenly around the pan and sprinkle with feta, salt, and pepper. Cover and cook undisturbed until desired doneness, 10-15 minutes. You can check the doneness of the yolks by jiggling the pan slightly. Runny yolks will move, fully cooked yolks will be firm. Transfer each egg to a piece of toast and sprinkle with parsley if desired.


11 Nutrient Dense Foods

By: Snap Fitness

Every day we make the decision of what foods we will eat to nourish our bodies. Most of us know what’s considered “good” or “bad” food, but is what you’re eating nutrient dense? Nutrient dense foods give you the most nutrients for the fewest amount of calories.


Add these foods into your diet to make sure you’re eating foods that carry the greatest amount of nutrients.  

Here are 11 of the most nutrient dense foods on the planet:



This natural algae powder has more antioxidants than any other food on earth and is loaded with protein and minerals, making it one of the most nutrient-dense food.



Nutrient-dense fruits like berries are packed with antioxidants, disease fighting nutrients, and fiber. Nothing beats a bowl of berries after a workout!


Egg Yolks

Egg yolks are loaded with vitamins, minerals and various powerful nutrients. They also contain high quality protein and healthy fats. Several studies suggest that they can help you lose weight.


Hemp Seeds

If you’re looking for protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals, look no further then hemp seeds. This easily digestible seed is versatile and easy to incorporate into meals.


Dark Chocolate (Cocoa)

Cacoa beans are so nutrient-dense that scientists haven’t even begun to identify all the benefits in them yet. Make sure you select raw cacoa beans or 50-85% dark chocolate.



Garlic is both tasty and extremely healthy. It is high in vitamins C, B1 and B6; Calcium, Potassium, Copper, Manganese, and Selenium plus the bioactive compounds in it have known disease-fighting properties.



Pick fresh or frozen spinach rather than canned for antioxidants, protein, and fiber.



Fish like salmon is loaded with beneficial fatty acids, protein, vitamins, and minerals. It is a good idea to eat this kind of fatty fish every week.



Kale is one of the most nutritious foods out there. It’s loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and prevent cancer.



This super seed is loaded with omega fats, protein, and fiber. Chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid.



This green veggie is a great source of protein and dietary fiber. You also get various vitamins including A, C, K, E, B6, Folate, Potassium, and Manganese.


What’s your favorite nutrient dense food? Tell us on our Facebook or Twitter.

Posts 31 - 40 of 475