Snap Fitness Health & Fitness Blog

Posts 31 - 40 of 629

Lower-Body Workout for Stronger Legs

By: Snap Fitness

Strong legs, lifted glutes, and tight abs. Who wants them?


Not only will tight and toned muscles make you look and feel better in a swimsuit, they will also help you achieve a strong core. Having a healthy and strong lower body plays an important role in our overall health and wellness.


When it comes to having great glutes you must also have great hamstrings. Your hamstring muscles tie in to your gluteus muscles. Working your hamstrings with certain movements helps to activate your glute muscles, which lifts and tones your backside.


This specific workout can be done twice a week if you’re lifting heavy weights and three times each week for those who are using lighter weights.




Part One



Leg Extension: Four sets. Perform 10-15 reps.



Dumbbell Sumo Squat: Three sets. Perform 10-15 reps.


Part Two



Perform the below circuit twice through.



Hip Extension: Perform 10-15 reps.



Split Squat on Bosu Ball or Bench: Perform 10-15 reps.



Single-Leg Cable Kick Back: Perform 10 reps per side.



Single-Leg Romanian Deadlift: Hold a dumbbell or kettlebell in each. Perform 10 reps per side.



Step Ups: Step up onto a bench using a barbell across your shoulders or a dumbbell in each hand. Perform 10 reps stepping up with right leg first, then 10 reps stepping up with left leg first.


Part Three



Kneeling Cable Crunch: Three sets. Perform 10-15 reps.



Cable Ab Tucks: Attach a foot attachment onto a low pulley and bring knees in.

Three sets. Perform 10-15 reps.



Bicycle Crunch: Three sets. Perform 10-15 reps.

Coconut Fish Tacos with Watermelon Salsa

By: Snap Fitness

Fresh, sweet, and light tacos: it’s all here, and it will surely tempt you. Why? Because the cod filets are covered in a tasty coconut coating and topped with a colorful and sweet watermelon salsa. If that’s not enough to make your mouth water, it’s accompanied with avocado and sprinkled with cilantro. Need we say more?




Coconut Fish

2 cod filets, cut into 1-2 inch pieces

Coconut oil

¼ cup coconut flour

2 teaspoons garlic powder

½ teaspoon ginger

Pinch of salt


Watermelon Salsa

1 cup watermelon, cubed

¼ cup yellow bell pepper, diced

2 teaspoons lime juice


For Serving

6 small soft corn tortillas, warmed

½ avocado, sliced

Cilantro (optional)





Coconut Fish

  1. Mix together all the dry ingredients in a bowl.
  2. Coat the fish pieces in the coconut flour mixture.
  3. Heat 1/2 inch of coconut oil in a skillet over medium-high heat.
  4. Add the fish pieces to the skillet and fry until the coating is a golden brown color, approximately two minutes.
  5. Flip and fry for an additional two to three minutes, until the entire coating is golden brown. Remove from heat and set aside.


For the watermelon salsa

Mix together all the ingredients in a small bowl until combined.


For serving

  1. Divide fish and watermelon salsa evenly into warmed corn tortillas.
  2. Top with avocado slices and cilantro as desired.




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.

6 Ways To Maintain Weight Loss

By: Snap Fitness

If you’ve reached your weight loss goal or you’re striving to stay on track to lose more, follow these six easy tips to keep yourself from slipping back into old habits.


Fail to plan = plan to fail

Planning your meals for the week keeps you from grabbing unhealthy, calorie-loaded options or going out to eat. Plan and prep your meals for the week in advance to keep your food choices easy and seamless during your busy week.


Don’t skip breakfast

This meal sets the tone for your day. Eat a high-protein meal like eggs and vegetables to stay full until lunch. Also, if you make your breakfast the night before, you are less likely to grab a donut on your way to work!


Sip on success

One sign of dehydration is the feeling of hunger. If you feel hungry even after eating, try drinking a glass of water instead of snacking to relieve hunger pains. 


Stay motivated and active

Staying active for 30 minutes each day keeps your heart healthy and prevents weight gain. This can be anything from weight training to a simple walk around the neighborhood.


Be accountable and keep a food diary

The best part about tracking your foods is you can look back on previous weeks to see if you’re eating enough fresh fruits and vegetables. It’s important to hold yourself accountable because it builds a solid foundation for success.


Try new healthy recipes

Keep meals interesting by trying new foods and recipes. Head to a local farmer’s market and grab a vegetable you’ve never tried before or pick up a new cookbook for cooking light. We also have plenty of fun and healthy recipes here on our blog!

4th of July Picnic Swaps

By: Snap Fitness

Who doesn’t love a 4th of July picnic? Sun, games, fireworks and delicious food.  But for someone that is watching their diet, picnics can be a disaster. This year, Snap Fitness has given your typical picnic a makeover.


Follow the guide below to help you navigate the red-checkered tablecloth and avoid the foods that will cost you weeks of hard work in the gym.


Instead of: Fried Chicken

Try: Grilled Chicken

Why:  Fried chicken may be tasty, but it is loaded with calories, sodium and fat. You can cut those numbers in half by choosing to say good-bye to the fried chicken.


Instead of: Full Hamburger

Try: Drop the bun

Why: By eating your hamburger without the bun, you will shave calories off your meal. Bonus points if you wrap the burger in lettuce leaves for an added punch of greens.


Instead of: Bread, cheese and cold cuts

Try: Lettuce wrap with cheese and avocado spread

Why: Cold cuts contain high amounts of sodium, which can add up quickly if you stack your sandwich high. Avoid the bread and cold cuts, and choose to make a lettuce wrap with a slice of cheese and mashed up avocados to save calories and avoid high sodium levels.


Instead of: Potato salad

Try: Coleslaw

Why: Traditional potato salad is packed full of calories, fat and cholesterol thanks to the mayo and eggs. Cut those numbers with coleslaw, which traditionally contains veggies (cabbage and carrots) and uses cider vinegar, not mayo.


Instead of: Pasta salad

Try: Fruit & veggie skewers

Why: Pasta salads get overloaded with high-fat dressings. Avoid the added calories by making veggie and fruit skewers on the grill. Peppers, pineapple and mushrooms make for a fun and nutritious skewer.


Instead of: Packaged chips & dips

Try: Fruit & cheese platter

Why:  Though it may an easy snack, packaged chips and dips tend to be packed full of calories, sodium and fat. Grab a tray of fresh fruits and cheese to make a platter that will satisfy- without causing havoc to your diet.


Instead of: Lemonade

Try: Water with a lemon

Why:  Store bought lemonade contains a lot of sugar and calories. A typical 12-ounce glass of sweetened lemonade can have 140 calories depending on the brand. Opt for a glass of water and squeeze your own lemon to achieve a refreshing taste without the added calories.

Guilt-Free Dinner Options

By: Snap Fitness

Ending your day with a healthy dinner will help you sleep at night and help boost your mood in the morning. We’ve compiled three guilt-free dinners that are sure to have you going to bed feeling great.




Packed with omega-3 fatty acids, salmon helps maintain brain function while you sleep and protects your joints.  The minerals in salmon work as antioxidants to help prevent cancer. Salmon has seven grams of fat and 17 grams of protein in one three-ounce serving.


  • If you want to gain muscle, pair salmon with black beans and brown rice.
  • If you want to lose weight, enjoy salmon with roasted vegetables lightly seasoned with salt and pepper.


Grilled Chicken


Grilled chicken is a healthy protein that is low in saturated fat.  The minerals found in chicken keep your bones and immune system healthy. One four-ounce serving of chicken has 13 grams of fat and 26 grams of protein.


  • If you want to build muscle, enjoy grilled chicken in a spinach salad with nuts and hard-boiled eggs.
  • If you want to lose weight, pair grilled chicken with steamed broccoli.


Quinoa-Stuffed Peppers


Quinoa is a complete protein with fiber that helps lower cholesterol levels. Add flavor by stuffing other veggies and seasonings into bell peppers.  This high-protein antioxidant rich dinner is a perfect way to end your day. A quarter cup of quinoa has three grams of fiber, six grams of protein, and less than three grams of fat.


  • If you want to build muscle, add cheese and shredded chicken to the stuffed peppers.
  • If you want to lose weight, add onions, zucchini, and other vegetables to the quinoa in your peppers. This dinner is best for weight loss because it’s lowest in calories.

FREE DIGITAL DOWNLOAD: Workout and Meal Planner

By: Snap Fitness

Failing to plan is planning to fail.


That's why we provide members with all the tools needed for success! We've designed this FREE digital download to plan and track your weekly workouts, meals, and sleep.


Download the PDF here.

Tropical Sunrise Smoothie

By: Snap Fitness

This simple and refreshing smoothie is packed with sweet and tangy fruits! Easy to make and delicious, it’s sure to brighten your day.



1/2 frozen banana

1/2 cup frozen pineapple chunks

1/2 cup frozen mango chunks

1 cup skim or unsweetened nut milk

1/4 cup unsweetened coconut flakes

1 tbsp chia seeds



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

Pour into glass and enjoy!

Quick and Easy Grilled Chicken Kebabs

By: Snap Fitness

Summer days are often busy, so save time with this quick and easy dinner option that is a favorite with both kids and adults. Simply marinate chicken thighs in your favorite Italian dressing for at least 30 minutes and grill!




1.5 lbs boneless, skinless chicken thighs

1/2 cup Italian dressing

2 medium zucchini

1 red onion

1 bell pepper




*If you’re using wooden skewers, start by soaking them in water.

  1. Cut chicken into two inch pieces and place in glass dish.
  2. Pour dressing over chicken and stir to combine.
  3. Cover and marinate chicken.
  4. Place in refrigerator for minimum 30 minutes or up to three hours.
  5. Cut remaining vegetables into one to two inch pieces, keeping them close in size.
  6. Thread chicken and vegetables onto skewers, alternating chicken and vegetables, or keeping similar.
  7. Grill the kebabs over medium to high heat, turning once or twice, until the chicken has cooked through (about 15 minutes).




Servings: 4

Calories per serving: 373

Fat: 15 g

Carbohydrates: 13 g

Fiber: 3 g

Sugar: 9 g

Protein: 49 g



Suns Out Guns Out Workout

By: Snap Fitness

The official start to summer is almost here, which means its time to show off the “guns.” Make an impression at your next barbeque or beach day by adding this workout into your weekly routine.  Continue to build these muscles by adding additional circuits (up to five) over time. Try not to give your arms too much rest between moves, as muscle tension is crucial to this workout.


Circuit One - Biceps


Preacher Curls: 10 reps


Preacher Curls 


Dumbbell Incline Hammer Curls: 10-12 reps per arm



Bar Reverse Curls: 12-15 reps using cable machine



Complete three sets with a one-and-a-half minute rest in between.


Circuit Two - Triceps


Skull Crushers: 10 reps



Kickbacks: 10-12 reps per arm



Dips: 12-15 reps



Complete three sets with a one-minute rest in between.

Posts 31 - 40 of 629