Snap Fitness Health & Fitness Blog

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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!



Snap Fitness Offers Free 4th and Loud Workouts and Chance to Meet KISS Bandmates Paul Stanley and Gene Simmons

By: Snap Fitness

Snap Fitness is partnering with AMC’s 4th and Loud to launch Get Off the Sidelines, a campaign that includes free workouts and a sweepstakes to meet Paul Stanley and Gene Simmons from KISS while watching their Arena Football League team, the LA KISS, play.


One of our Snap Fitness trainers collaborated with LA KISS quarterback, J.J. Raterink, to develop the Get Off the Sidelines 4-week fitness program. Check out the four installment video series at and the Snap Fitness YouTube channel.


We're also offering a free Get Off the Sidelines 30-day pass for non-members to Snap Fitness locations nationwide.


In addition to the workout and 30-day pass, participants can enter to win the grand prize of a trip to Los Angeles to attend an LA KISS AFL game and a meet-and-greet with Paul Stanley and Gene Simmons in 2015 (date to be selected pending availability). 


To enter the grand prize drawing and to register for a 30-day workout pass, visit The registration deadline is Sept. 20, 2014.


“If you have been sitting on the sidelines when it comes to your health and fitness, it’s time to get into action,” said Snap Fitness Founder and CEO Peter Taunton. “We’re saying ‘Four weeks to fitness.’ That’s all it takes to make a noticeable improvement in your fitness level. What better time to do it than right now and join in the excitement around the launch of AMC’s new series, 4th and Loud.”


Don’t miss 4th and Loud Tuesdays at 9/8c on AMC.

6 Fitness Myths Debunked

By: Snap Fitness

There are all kinds of myths out there about health and fitness. What workouts are best? What foods spark weight loss? Exactly how many sit-ups do you need to do to get abs? We’re here to debunk some of those myths.


Here’s the truth behind six of the most common myths.


Myth 1: Crunches will give you a six-pack.  

Truth: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. The best way to get a six-pack is to eat a diet that consists of whole, unprocessed foods.


Myth 2: Women tone, men build muscle. 


Truth: Muscle is gained by stimulating muscle fibers to breakdown, repair, and ultimately grow. We stimulate muscles by overloading them with resistance training. Both men and women release growth hormone when they strength-train, but men have a higher percentage of testosterone and therefore, will gain more muscle overall.  


Myth 3: Carbs are bad.

Truth: If you want to gain muscle, you’ll need to eat carbs. If you take them out completely, you'll burn more body fat, as well as muscle, during training.  Your body can’t maintain this, bone loss, muscle loss, and a slowed metabolism can result.   Focus on eating carbohydrates that are high-density – meaning complex carbohydrates like beans, vegetables, sweet potatoes, and brown rice.  Also, try to eat carbs for breakfast so you body can burn them throughout the day rather than at night.


Myth 4: If you’re heavy, you’re fat.

Truth: When you start weight training, it's possible to gain a small amount of weight. After all, muscle is weight but building lean muscle will help to improve your metabolic rate. Improved metabolism helps the body burn more fat and keep muscle.  Muscle also contains a large amount of water.


Myth 5: You can run off the weight.


Truth: Instead of spending hours on the treadmill, try focusing on doing more weight training instead. Building muscle boosts metabolism, which ultimately supports fat loss and muscle gain.  Excessive running can actually lead to muscle and bone loss.  A balance of proper nutrition, strength training, and cardio will support a healthy weight.


Myth 6: You can’t build muscle with vegetables.  

Truth: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support recovery and muscle building.  Vegetables are filled with vitamins, minerals, and carbs.  Carbohydrates from vegetables support the body in shuttling protein into the muscle for repair and growth.


Now that you know the truth behind six of the most comment fitness myths, check out these 6 Nutrition Myths Debunked.


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