Snap Fitness Health & Fitness Blog

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Personal Training Benefits

By: Snap Fitness

For decades now, gym-goers have sought the expertise of fitness coaches to help them attain their desired tone and physique. There are plenty of reasons as to why a personal trainer’s help can be so beneficial, beginning with the accountability factor.


When we choose to build new routines in our lives (fitness-related or not), half the battle is sticking to the plan. The support provided by your trainer is a two-way street, and that alone requires you to show up! Pre-scheduled workouts are your ticket to solidifying a new regimen, with the expectation that you’ll make it count and give 100 percent every time.


Your trainer will handle the details with precision, including professional guidance on proper form and technique. Your improvement will be carefully tracked with various measures of progress, such as your weight, measurements, body fat percentage, strength, and speed increase. Best of all, your workouts will be uniquely crafted to fulfill the needs of your body type and fitness goals - with variations and new exercises along the way.

No matter if it’s temporary or long-term, the decision to hire a personal trainer is an investment towards the wellness goals you wish to achieve with promising results! 

Healthy Tailgate Snacks

By: Snap Fitness

Football season is back! You know what that means – going to games or yelling at your TV watching your favorite college and professional teams. Didn’t you miss the emotional roller coaster than comes with being a football fan?


One of the best fall pastimes is tailgating before a football game. If you’re at the stadium or your living room, having the right food is a must. Brats, burgers, and beer quickly come to mind. They may be the easy choices, but if you’re trying to keep a healthy lifestyle outside of the gym, they’re not doing you any favors.


Here are some healthy and delicious alternatives that’ll fuel you up and give you energy for the big games:


Buffalo Cauliflower Bites: Who needs chicken wings when you can sauce up veggies? Take one head of cauliflower and chop it into bite-size pieces. Preheat oven to 450 degrees. Mix 1/2 cup brown rice flour, 1/2 cup water, pinch of garlic powder, and pinch of salt thoroughly with a whisk in a small bowl. Dip cauliflower in the batter then place them on a greased, non-stick baking sheet. Bake for until the batter hardens (about 10 minutes), then flip with a spatula and bake for another five minutes. In a separate bowl, mix 1/2 cup of Frank’s Red Hot Sauce and 1 tsp. butter together. When the cauliflower bites are done, brush each piece with the hot sauce mixture. Put the cauliflower back in the oven again until the pieces are crispy.


Black Bean Hummus and Veggies: Great substitute for chips and dip, not to mention a lot less sodium. Black beans are filled with fiber, protein, and iron. Carrots and celery sticks are perfect for dipping! All you need is one can of black beans, two tablespoons of lemon juice, two tablespoons of olive oil, 1/2 teaspoon of ground cumin, and 1 minced garlic clove. Blend everything together in a food processor and you’re good to go!


Sweet Potato Fries: The perfect comfort food, minus all the guilt! Peel and slice five sweet potatoes into 1/4-inch long slices and 1/4-inch long strips. Toss sweet potatoes in a bowl with olive oil. Sprinkle with seasoning of your choice (salt, pepper, paprika). Spread potatoes out on a cooking sheet and bake in the oven for 20 minutes at 450 degrees. Turn potatoes occasionally, until golden brown in color. Let cool and enjoy!  


What’s your favorite healthy tailgate snack? Share with us on Facebook, Twitter, or Instagram!

Landon’s Workout Video

By: Snap Fitness

Ever wonder how NASCAR drivers train for their races? It’s more than just driving laps in their cars! Race car drivers are athletes, and it takes an incredible amount of strength to drive a car up to 200 mph for nearly four hours at a time.


That’s why we’re bringing you the Landon Cassill Workout. See all the hard work and training that goes into being a NASCAR driver!


Watch Landon's video here!


Here’s a breakdown of Landon’s routine:

Standing Lunge – 3 sets of 10 each side

Pull-ups – 2 sets of 8

Hip Cable Pull – 2 sets of 10 each side

Push-ups – 3 sets of 12

Tricep Dips – 3 sets of 12

Medicine Ball – 25 front and 12 each side


Don’t forget to stretch before and after your workout!

3 Ways to Achieve Your Fitness Goals

By: Snap Fitness

I see people on a daily basis that are working toward their fitness goals and it’s part of what makes being a personal trainer the best job in the world! It also makes it really hard to watch when people struggle to reach their goals or fall short of where they really want to be. I get this question all the time – “what do I need to do to reach my goal of _____?” Of course, each person has their own little or big issues. My job is to help them get them where they want to be. I have found that there are really three things that clients need to have to succeed long term to get (and stay!) healthy and fit.


First is a commitment to the goal.  Assuming the goal is a realistic and healthy goal, you need to be committed to reaching it. It can’t be a wishy-washy, pie in the sky; it has to be something that they really want for themselves. If the goal or end-result is to please someone else or to make someone else happy it won’t stick because the true motivation just isn’t there. They need to commit to making it happen and keep that goal in mind during the tough times because those will come and the fluffy goals that are not rooted in something solid fall by the wayside.


The second basic principle is consistency. I’m not asking you to kill it in the gym seven days a week and do two-a-days starting at 5 a.m. All I want is a solid effort and to get all your work done for the week both in the gym and at the dinner table. If your goal means that much to you, then you need to make the required effort to make that goal happen, if that means two or three times per week or more than that. A couple weeks of good hard work goes away quickly when you take a week off here or there and are not consistently making progress forward.


The final and most important piece of the puzzle is a plan. What we talked about in regards to consistency applies to following the plan even more! You can be as committed and consistent as you can possibly be ,but if you’re not following the plan you or your trainer has laid out to get you to that goal, you won’t get there nearly as quickly.  If your plan requires a five-mile run but you cut it off at three because you weren’t “in the mood” or if you should be doing three sets of an exercise but settle for two instead, then you’re only short circuiting the plan. I see so many members working but not getting where they want because they are not sticking to the plan in either the exercise or diet department or sometimes both! It should go without saying but do what your personal trainer tells you to do or you may not reach your goals as quickly. They set up that plan for you so work with them if you feel it needs an adjustment.


Commitment, consistency, and plan. These three items will get you where you want to be and you’ll get to your goal in the shortest time possible! If you feel like you aren’t making progress, make sure you double check these three areas and make sure you’re doing best in each area. Remember it takes time but with these three principals, you’ll make that goal a reality.


What Not to Eat Pre-Workout

By: Snap Fitness

Despite certain foods being fantastic for your health and well-being, timing is equally essential to achieve a healthy balance and reach your goals. Make sure you avoid these four things pre-workout for maximum results. 

Citrus: If you have a delicate digestive system, the acid from fruits and juices can cause your stomach to get upset. Opt for a slice of lemon in your water post-workout instead. 

Fiber: Consuming too much fiber before your workout adds unnecessary bulk to your stomach and may start to cause stomach cramps and uncomfortable pain. 

Dairy: Too much dairy before you run or do any type of a high cardio workout can lead to congested airways. Leave the cheese and yogurt to snack on after your workout or during a different time of the day. 

Quantity: Always remember you'd like to "snack" before your workout and not have a complete meal. Aim for 200 calories that is a combination of protein and complex carbs about 30 minutes before you being your workout. 

What other things do you avoid pre-workout? Tell us on our Twitter or Facebook

Pumpkin Pie Protein Smoothie

By: Snap Fitness

Kick off fall with this delicious pumpkin pie protein smoothie that will take your taste buds to new heights. It’s so good that you might forget it’s actually healthy!




1 Scoop vanilla protein powder

½ frozen banana

1/3 C. pumpkin puree

1/3 C. plain fat free Greek yogurt

¾ C. almond milk

4-5 ice cubes

A few shakes of pumpkin pie spice (optional)




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



What's your favorite fall protein smoothie? Tell us on our Twitter or Facebook

How to Get Into a Morning Workout Routine

By: Snap Fitness

Sometimes staying under the warm covers can seem much more appealing then hitting the gym at the early hours of the day. However, exercising in the A.M. jump-starts your metabolism, and keeps you burning calories at a higher rate all day. Also, you get your exercise out of the way and don’t have to worry about not having time for your workout routine, should something unexpected come up during the day.


Try these seven helpful tips to help you get out of bed and into the gym.


Pack Your Gear
Before bed, set out your clothes, charge your iPod, and leave your shoes by the door. With everything ready and waiting, it'll speed you on your way. 


Make it a Date
Having a fitness buddy makes you obligated to show up for a morning workout. Make a weekly plan to meet at the gym early in the mornings. You’re less likely to bail out on a morning workout if you know someone is waiting for you.


Get Some Sleep
It’s much easier to rise and shine in the morning when you're truly rested. That means turning in 7-8 hours before you plan to wake. Shut off all your devices and lower the room temperature an hour before going to sleep. 


Move Your Alarm

Set your alarm across the room so you have to get up and out of bed to turn it off. Then, once you’re up, flip on the lights. Turn on some music to get you excited.

Tell the World

We're not suggesting you share every detail of your workout with the world but getting feedback and support from your social network can help assure your morning workout happen. Mention how you’re trying a class in the morning.


Make Breakfast a Priority
A small meal you can digest quickly that contains protein and complex carbs will fire up your brain and give you the energy you need to break a sweat. We suggest yogurt and fruit, peanut butter and apple slices, hard boiled egg, or whole grain toast.  


Super Sleep? Give it Time

When you first start morning workouts it may be hard for you to jump out of bed and exercise instead of hitting snooze. But after a week or two, your body will adjust to your early workout routine and it will be easier for you to get to the gym.


Now get some rest tonight and start your morning workouts tomorrow! Tell us #SnapNation: How do you get up in the morning to workout? Share with us on our Facbeook or Twitter accounts.

Shrimp Baked Egg Rolls

By: Snap Fitness

Take control of your take out cravings by making one of your favorites at home. You’ll save tons of fat calories by baking instead of frying and you can customize the flavors to suit your tastes. Be sure to choose low sodium soy sauce and flavor sparingly with salt to control the sodium in the dish. Serve alongside brown rice and veggies to complete the take out experience.


Shrimp Baked Egg Rolls


1 tablespoon olive oil

1/4 head green cabbage, thinly sliced

1 small yellow onion, diced

1 carrot, diced

1 clove garlic, minced

1 teaspoon ginger paste

1 scallion, thinly sliced

1 cup finely chopped cooked shrimp

1 tablespoon low sodium soy sauce or tamari

Coarse kosher salt and freshly ground black pepper

12 egg roll wrappers


Preheat the oven to 400ºF. Lightly spray a baking sheet with cooking spray.


In a large pan, heat olive oil over medium heat. Once hot, add the cabbage, onion, and carrot and cook until softened and translucent, about 7 minutes. Add the garlic, ginger, scallion, shrimp and soy sauce. Cook another 2 minutes and remove from the heat. Season with salt and pepper to taste.


To assemble the egg rolls, lay one egg roll wrapper out in front of you in a diamond shape. Spoon about one tablespoon into the center of the wrapper. Fold up the bottom corner, tucking it in tightly around the filling, then fold in the sides. With your finger, dab a small amount of water on the top corner of the wrapper and roll the whole thing up to seal. Place egg rolls seam side down on the prepared baking sheet. 


Bake egg rolls in the oven for 30 minutes or until crispy and beginning to brown.


Introducing 40 Days of Landon!

By: Snap Fitness

We’re all about the number 40 these days. Not only is it NASCAR driver Landon Cassill’s number on our Snap Fitness sponsored car, it’s now the number of days you receive with our trial pass! For $8.95, you get your own “smart card” shipped directly to you, giving you 24/7 access to more than 1,500 Snap Fitness clubs nationwide. If you’ve never been to a Snap Fitness before, now’s the perfect time to see what makes us “America’s Fitness Brand.” To get your 40-day pass, click here.

But wait, there’s another 40-themed incentive! Forty Days of Landon begins August 28. We’re going to give away a Landon or NASCAR-themed prize every day for 40 days. Sign up for the 40-day pass between today and Oct. 7 and you will automatically be entered to win one of 40 great prizes! You could win a Landon Cassill Hero Card (signed by Landon himself!), No. 40 #SnapNation t-shirt, NASCAR hat, and much more. Sign up for the 40-day pass for just $8.95, and you are automatically entered for a chance to win.

Winners will be announced daily on Twitter and weekly on Facebook.

The 40 Days for $8.95 and 40 Days of Landon end Oct. 7. Don’t delay – sign up today to try our gyms and for your chance to win!


NO PURCHASE NECESSARY.  Legal residents of the 50 United States (except Rhode Island), D.C. age of majority or older. Dates 08/27/14 to 10/07/14. For Official Rules, including odds and prize descriptions, click here. Void where prohibited.

5 Foods You Might Be Preparing Wrong

By: Snap Fitness

If you embrace a life of healthy wholesome eating, or are beginning to adopt some healthy eating practices, you probably have a pretty good idea of what your diet should look like. Unfortunately, you can still take a wrong turn even if you have healthy foods on your plate. If you are trying to get all of the wonderful nutrients out of your food, it all comes down to how the food is prepared. Read these five common mistakes in order to avoid the bad and consume the good:



If you are boiling your vegetables, a good portion of the essential nutrients and antioxidants are destroyed. Some vegetables have water-soluble nutrients.  Boiling them in heat causes the vegetables to lose vitamins.  Other vegetables contain nutrients that are heat sensitive and are destroyed if exposed to heat for a sustained period of time.

Solution: Only fill the pot a quarter inch to decrease the amount of nutrients that seep out. Watch the clock to avoid overheating your vegetables. Broccoli and cauliflower should be cooked for 2 minutes, green beans for 4 minutes, snow peas, and sugar snap peas for 1-2 minutes.



If you are throwing the yolk out, you are missing out on some important nutrients. When you skip the yolk, you are not only missing out on protein and omega 3 fats, but also a wide variety of vitamins and antioxidants.

Solution: To get the benefits of the egg yolk chose a cooking method that does not break the yolk. If you do break the yolk, the cholesterol in the egg yolk oxidizes, which may in fact harm your health. Some safe and healthy ways to cook eggs are frying, poaching, and hard-boiling. 


Fresh Herbs

Fresh herbs are a great way to add wholesome flavor to a dish, but it is important to know when to add them at the right time to get the best results.

Solution: When you substitute fresh herbs in a recipe, add three times more of the fresh herbs since dried herbs are much more potent. Stronger herbs like rosemary can be added to the dish early since they can withstand longer cooking times, but delicate herbs like basil and cilantro are generally added at the end.



Fall is just around the corner, which means it will be raining apples. If you are removing the skin from the apples, you are removing the healthiest part! Apple skins are packed with fiber and many vitamins that you won’t want to miss out on!

Solution: If your recipe calls for skinless-apples, save the skin to eat plain or throw it into a smoothie.  Your body will thank you for the extra fiber, vitamin A, and Vitamin C.



Beans are an excellent source of protein, fiber, and are full of vitamins. If you are only soaking beans for 2 hours before you add them to a dish, you aren’t eliminating all of the scum.  The scum, phytic acid and enzyme inhibitors, can make for an unhappy gut causing digestive problems.

Solution: Beans need to be soaked for at least 8 hours to increase digestibility and nutrient absorption.  The longer you soak the beans, the safer your results will be. Try it out and see the difference you feel in your stomach!



Posts 31 - 40 of 458