Snap Fitness Health & Fitness Blog

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Maple & Almond Granola

By: Snap Fitness

Granola has a healthy reputation, but most of the time, it’s filled with sugar! This version uses a small amount of maple syrup and protein-rich almond butter and almonds for a filling, low-sugar breakfast. Serve with greek yogurt and fresh fruit for a complete meal.

 

Ingredients:

1/4 cup maple syrup

1/4 cup almond butter

2 cups oats

3/4 cup chopped almonds

1 tsp cinnamon

pinch of salt

 

Instructions:

Heat oven to 350 degrees.

Stir together maple syrup and almond butter.

Combine remaining dry ingredients in small bowl.

Add syrup and almond butter to dry ingredients and stir until combined, mixture should be chunky.

Spread out on baking sheet and bake for about 20 minutes, until golden brown, stirring after 10 minutes.

Let cool before serving. Store in an airtight container. 

 

Nutrition: (6 servings, 1/2 cup each)

220 calories, 13 grams of fat, 22 grams carbohydrates, 3 grams fiber, 10 grams sugar, 6 grams protein

 

Leg Day Workout for Beginners

By: Snap Fitness

If you’re starting a workout routine, it’s crucial to have a leg day. It’s an easy day to skip, but it’s arguably the most important muscle group to train.

 

From grabbing a box of macaroni and cheese off the top shelf at the grocery store to picking up clothes in your laundry room, your legs are involved in countless daily movements. There are several solid ways to tone your legs in the gym. Since your legs are constantly supporting the rest of your body, it takes more time and effort to develop muscle – so don’t get discouraged if you don’t see results right away. Stay focused and the hard work will pay off!

 

Here’s a leg day routine for beginners:

Warm-up: Five-minutes of low-intensity cardio (walk or jog) and stretching

Squats – three sets of 10 repetitions

Stationary lunge – three sets of 10 repetitions

Leg extension – two sets of 10 repetitions

Leg curl – two sets of 10 repetitions

Cool-down: Five minutes of abs and stretching

Tips for Starting a Fitness Routine

By: Snap Fitness

New to one of our clubs? Don’t worry, you aren’t alone this time of year. Starting your fitness journey can be an exciting, nerve-racking experience. The most important thing to remember is that you’ve made the decision to change your lifestyle. With the right mindset and dedication, you’ll see your hard work pay off in no time!

 

When it comes to picking up a workout routine, here are some easy tips to follow:

Let go of expectations. Everyone’s fitness journey is different. Someone may see quicker results on the same routine as you and vice versa. Just because you aren’t seeing results right away doesn’t mean you aren’t making progress. Stay positive and trust the process. Your first week of workouts will be filled with baseline results. Don’t expect to run a six-minute mile right off the bat!

 

Be a planner. The best way to stay committed is by adding your workouts to your calendar. This also applies to your goals. If you hope to lose a certain amount of weight by a specific date, plan it out accordingly. By writing it down, you’ll be able to hold yourself accountable. Decide what time of day works best for you. Are you an early bird or a night owl when it comes to your gym time? Be consistent, as this can help you build a routine.

 

Know your support system. Starting your fitness routine can be tough, but you don’t have to do it alone. Get your family and friends involved. Let them know that you’re making fitness a priority, so that they can help you and keep you motivated along your journey. You can also find support in your club. Get to know your club manager and personal trainers – they have plenty of tips and can help you reach your goals.

 

Celebrate accordingly. When your hard work pays off, that is something to celebrate! Maybe you’ve had your eye on a new pair of shoes or a party where you can’t wait to show off your results. Whatever it is, make sure you treat yourself accordingly. That doesn’t mean splurging on sweets or alcohol. Remember, a healthy lifestyle is exactly that: a lifestyle. It’s an ongoing process that you can make the most of if you try every day.

Winter Warm-Up Playlist

By: Snap Fitness

Having some trouble getting back into your fitness routine post-holiday season? It’s probably time for a new playlist. These songs are perfect for your pre-workout stretching and warm-up jog. Let Bruno Mars and Adam Levine get you pumped up for your squats, lunges, curls, and more!

 

“Uptown Funk” – Mark Ronson feat. Bruno Mars

“These Are The Days” – Avicii

“I Bet My Life” – Imagine Dragons

“Love Runs Out” – OneRepublic

“Lucky Strike” – Maroon 5

“Everybody Talks” – Neon Trees

Top Nutrition Tips for Weight Loss

By: Snap Fitness

If you’re looking to lose weight, exercise is only one part of the equation. Your diet plays a huge role in weight loss. What you eat can make or break your healthy lifestyle. If you want to see results in the gym, the choices you make in the kitchen or at a restaurant make a difference.

 

Here are five easy nutrition tips to follow:

Always eat breakfast. Breakfast is the most important meal of the day. If you skip it, you’ll be hungry and more likely to overeat. Breakfast also kick-starts your metabolism for the day. We recommend oatmeal with cut-up bananas and a handful of chopped nuts as a healthy morning meal.

Drink more water. H2O has so many benefits! To name a few, it energizes your muscles, keeps your skin looking fresh, and detoxes your kidneys. So, how much should you be drinking? Shoot for half your body weight in ounces per day.

Be aware of mindless eating. Before you grab a snack, ask yourself, “Am I actually hungry?” Often times when we’re bored or stressed, eating provides us temporary comfort. Don’t fall into the habit of constant snacking! Next time you find yourself in this situation, drink a glass of water.

Put protein in every meal. Healthy proteins will help you stay full for longer periods of time. Be sure to include seafood, legumes (like beans and chickpeas), lean meat, eggs, and nuts when you eat throughout the day.

Know portion sizes. The days of “super-sizing” your meals are over! When you’re cooking at home, check the nutritional facts on your food items to see what the serving sizes are. At restaurants, it’s good practice to eat half your entrée and save the rest as leftovers. This will help you avoid overeating. 

The MetaBoost Workout

By: Snap Fitness

This workout is meant to enable you to stay on track during those holiday months or any time of year when life seems to get in the way. It can be difficult to stay disciplined week in and week out; however, this workout will help maintain your strength gains as well as improve your cardiovascular performance while maximizing time efficiency.  Push hard and you will see drastic improvements to your metabolic output.

 

To complete this workout, take breaks only as necessary and remember that when you finish is completely dependent on how fast you go. Only give yourself about 30 seconds in between each set, if needed. The faster you go, the faster it is done!

 

After a 5-10 minute warm-up, complete five rounds as quickly as possible!

 

Dumbbell Push-up Into Plank Row (x 20 repetitions)

 

In plank position, lower body to the ground in a push-up. As you return to start position, hold a plank and pull one dumbbell up to the chest and then the other. Repeat and try to keep hips square during the row. Start on toes and drop to knees if necessary.

 

Kettle Bell or Dumbbell Swings (30 seconds)

 

Place feet outside shoulder width with toes pointed slightly out. Push hips back and then drop straight down into a squat position. Drive hard through the heels to power the kettle bell or dumbbell up overhead. As the weight descends, sit into a squat and repeat.

 

Treadmill 1.4 Mile Incline Sprint (Incline at 6.5-8.5)

 

Put the speed as fast as possible for 1.4 mile.

 

Mountain Climbers (x 20 repetitions each side)

 

In push-up position, alternate knees coming in to the chest as fast as possible.

 

100-Meter Row Sprint

 

Set the resistance as heavy as you can while maintaining proper posture for 100 meters.

 

8 Reasons to Love Oatmeal

By: Snap Fitness

January is National Oatmeal Month! Oatmeal might just be the perfect food. It’s easy to make, tastes good, and can be used in any number of recipes. Whether it’s your go-to morning fuel or a quick mid-day snack, there are plenty of reasons to love oatmeal!

 

Not convinced?

 

Here are eight more reasons that will have you adding oatmeal to your diet:

 

1. Low in Calories

One 1/2 cup of oatmeal contains only 150 calories!


2. High in Fiber & Protein

One cup of oatmeal contains 4 grams of fiber and 6 grams of protein (one of the highest levels of protein found in a grain).

 

3. Stabilizes Blood Sugar Level

The fiber levels found in oatmeal help control blood sugar levels and slow down digestion time, prolonging the absorption into the bloodstream.

 

4. Reduces Risk of Diabetes

Oatmeal is also a good source of magnesium which helps regulate the body’s insulin and glucose levels.

 

5. Lowers Bad Cholesterol

Oats contain a fiber known as beta-glucan which has been proven in numerous studies to have beneficial effects on cholesterol levels.

 

6. Helps Athletic Performance

Oats are a slow-digesting carbohydrate that provides long-lasting energy – which makes for a great pre-workout meal. 

 

7. Safe for Those That Can’t Consume Gluten

Those with an allergy to gluten can consume certified gluten free oats.

 

8. Keeps You Full

Since oatmeal is full of fiber, it stays in the stomach longer and helps you feel fuller for longer, preventing the mid-morning snack urge.

 

 

Tips:

 

• The less processed the oats, the more fiber and health benefits can be gained. Avoid the instant oatmeal and opt for rolled or old-fashioned oats and add in the flavor of your choosing.

 

• Add-ins:

Toasted or Roasted Nuts

Nut butters such as peanut butter, almond butter, or cashew butter 

Fresh fruit such as apples, blueberries, bananas, or strawberries

Dried fruits such as cranberries or raisins

Chia or Flax Seeds 

Dark Chocolate Chips 

Shredded Coconut

Spices such as ground cinnamon, ground nutmeg, or ground cloves

 

Check out our Oatmeal Protein ShakeOatmeal Applesauce MuffinOvernight Oats, and Upgraded Oatmeal recipes for an idea of how you can get more oats in your diet!

 

Don't Forget to Sleep!

By: Snap Fitness

Sleeping is essential for the body and to restore, function, and maintain a healthy weight. A lot of people forget the importance of a good night sleep or abuse the amount of sleep they get. Aim for 6- 8 hours of sleep every night.

 

How to get a better nights sleep:

1. Drink tea (non stimulated) for relaxation

2. Read a book

3. Stay away from electronics 30 minutes prior to bedtime

4. Do some stretches

5. Meditate

6. Turn off or cover anything that gives off light

7. Take a warm bath or shower to sooth the muscles

8. Have an earlier and light dinner

9. Do yoga

10. Avoid naps

11. Sleep in temperatures between 65 and 72 degrees

12. Scent the room and sheets with scents like lavender and tea tree oil

 


 

What else do you do to ensure a good nights rest? Tell us on our Facebook or Twitter

Let's Get Saucy!

By: Snap Fitness

Cooking up a healthy meal can be easy. The hard part is getting the food to have more flavors or to be less “dry”. Believe it or not sauces can actually make a healthy meal unhealthy. Instead of using high-calorie or high-fat dressings or sauces try using:

 

- Salsa

- Wasabi

- Worcestershire (low-sodium)

- King’s Kimichi

- Horseradish

- Mustards

- Ken Davis BBQ (low carb)

- Sriracha

- Cholula hot sauce

- Harissa

 

Fun Fact: Hot sauces speed up your metabolism due to the increase of body temperature!


 

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

Chocolate Mint Nut Protein Smoothie

By: Snap Fitness

 

Ingredients: 

 

1 scoop Chocolate Protein Powder

8 ounces Unsweetened Vanilla Almond Milk

2 tablespoons Raw Cocoa Powder

2 tablespoons Nut Butter

1 tablespoon Liquid Mint Flavored Stevia

 

 

Directions:

 

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

Posts 31 - 40 of 545