Snap Fitness Health & Fitness Blog

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What's On Jodi-the Trainer's Plate?

By: Jodi Sussner, Director of Personal Training

Have you ever wondered what a personal trainer eats throughout the day? We asked our own Jodi the Trainer to take us through her typical day to see what she eats, and offer up some great nutrition advice and tips for a healthy eating plan.


I consider myself to be a nutrition geek. I love to experiment with new foods and always try to eat clean whenever possible. That’s not to say I don’t have an unhealthy meal or two from time to time, but the key to properly fueling yourself is to know your body and what works with it. Before I share my plate, I want to give you a quick look at my three keys for maintaining a healthy diet:

1) The first tip I have for anyone looking to improve their eating habits is to eat small meals throughout the day and don’t deprive yourself. If you are craving chocolate, eat it, just don’t overeat it. It’s about portion control and balance. I also make sure to fuel regularly. My calorie goal is somewhere between 1700 and 2000 calories per day. If I am training all day I eat more. When you eat whole food even 1700 calories can be a lot of food, and by eating smaller meals throughout the day instead of a couple of big meals, that becomes much more manageable.


2) Next, I always say that a little planning goes a long way. When you have a plan, you don't have to think when your ability to make choices may be compromised. Without planning, I would be surviving on protein shakes.

3) Finally, consistency is key. I eat a lot of the same things, but mix up my veggies and meat selection when I get bored. I love to cook, which makes eating clean fun!


Without further ado, here is a typical day of what’s on my plate:


1 cup black coffee

1 tablespoon French vanilla coconut creamer

1 scoop Truestar protein

½ frozen banana

1 cup coconut milk

1 tablespoon green powder (blue-green algae or spirulina)



2 rice cakes

2 tablespoons natural peanut butter (all natural, no sugar added)

1 cup black coffee

1 tablespoon coconut creamer (French vanilla)



2 cups arugula

½ cup red quinoa

1 tablespoon blush wine salad dressing

1 8-ounce packet of albacore white tuna



Honeycrisp apple

Small handful raw cashews



6 spears asparagus

4 ounces grilled pork tenderloin

½ cup sliced Portobello mushrooms sautéed in coconut oil

1 glass of Pinot Noir (a girl has gotta live!)


 Plus LOTS of water throughout the day

Perfecting The Russian Twist

By: Jodi Sussner, Director of Personal Training

The russian twist is a challenging abdominal exercise that incorporates all the muscles of the core: low back, abs, obliques, diaphragm, and inner thighs. Unlike crunches in which your rest your back on the floor between reps, the russian twist forces you to hold your spine off the floor the entire time.


1- To begin, sit with your feet on the floor and knees bent and your torso at a 45 degree angle. Keep your abs engaged to hold this angle.


2- Hold your fists together with your elbows tucked into your body. Like a boxer holding a pose.


3- Twist your torso from side to side. As you twist, exhale to better pull your abs in and support the spine.


For added intensity, hold a light weight, medicine ball, or lift your feet a few inches from the floor. This will not only add arm strength, but also strengthens the torso and obliques ( waistline or sides of the torso).

3 Fitness Tips For Pet Owners

By: Snap Fitness

Here’s a scary fact: According to a recent study the Association for Pet Obesity Prevention, 52.5 percent of dogs and 58.3 percent of cats in the United States are overweight or obese. That's an estimated 36.7 million dogs and 43.2 million cats. Even scarier? Research has shown that animal obesity can often time be a result in part because of the owner’s unhealthy lifestyle habits.

To help you watch your waistline (and your furry friend’s too), we’ve put together our list of three tips to add activity to your day for you and your pets.

1)  Schedule it ahead of time – The key to getting results is routine. If you schedule yourself a time to work out each day, you’re far more likely to actually go through with it than if you just say “I’ll do it sometime.” The same goes for your pets. If you make it a priority to play with your cat, walk your dog, or just be up and moving as a team, the chances of you actually going through with it will improve. We get it, the couch is comfy. Don’t be lured into a lazy night by puppy dog (or cat) eyes!

2) Find a pet partner – Accountability is another key when it comes to a furry fitness routine. Sure, you and your four legged counterpart are exercising together, but living in the same house it can be easy excuses to creep in, especially after a long day of work, school or watching cars drive by. If you find another pet partner, you can schedule walks, runs, trips to the dog park and other fitness meet-ups for you and your pets. If you know someone is waiting for you, there’s a better chance you’ll peel yourself away from the TV and get somefresh air.

3) Reposition their food – OK, this one is more for your pets than it is for you. If you have a cat or dog looking to lose a few pounds, trying putting their food somewhere that they to climb in order to reach. That little extra activity can go a long way in combatting those extra pounds, keeping your canine, feline or any other form of “line” a mean, lean face-licking machine.

Activity is good for everybody – no matter how many legs you have. Get your pet up and moving and you might just find yourself inspired to do it too!

Featured Recipe: Caramel Apple Protein Shake

By: Snap Fitness

Fall wouldn’t be what it is without the combination of caramel and apples. There is truly no better merriment of flavor than these two unique tastes! Unfortunately, the only healthy part of this delicious treat is the apple, but we've found a way to have your cake and eat it too!


This Caramel Apple Protein Shake is a healthy alternative for your caramel apple craving that won’t compromise your diet plan.




1 Scoop vanilla protein powder

1/2 cup applesauce

1/2 tsp Caramel extract

1/2 tsp Pumpkin pie spice

5-10 Ice cubes

1/2-1 cup Water or milk


1/4 tsp sweetener of choice


Dash of cinnamon




Blend all other ingredients. Mix until the protein shake becomes thick and creamy. Yogurt if you want a thicker consistency. Enhance the flavor of your protein shake by adding; a dash of cinnamon, apple wedges, caramel drizzle, or whipped cream for a extra treat. Serve and drink immediately.

How To Perfect the Crunch

By: Jodi Sussner, Director of Personal Training

The crunch is one of the most popular exercises for those looking to get that perfect set of abs, however, if you’re performing a crunch, you have to make sure you're doing it properly.


When doing a crunch, keep these form points in mind to ensure that you actually work your abs and not your neck or low back.


1- Place hands long to your sides and reach your fingers toward your feet to prevent lifting at the neck and shoulders. For a modification, support your head with your hands.


2- Pull abdominals in and flatten, rather than pushing them out or forcing your low back to the floor.


3-Keep neck long and neutral with eyes gazing toward abdomen rather than pushing your chin out, straining the neck or looking toward the ceiling.

Featured Recipe: Salad In A Jar

By: Snap Fitness

Looking for a fast, convenient, affordable lunch? Try a salad-in-a-jar! This recipe is perfect for a busy workday or for those that like to plan their meals ahead of time. The best part of this meal is its portability. Where else can you find a meal that you shake, and eat…or at least one that’s healthy for you?


All you need for this recipe are the ingredients used to make the salad and a large mason jar with a lid. Here are a few salad variations to consider.


Taco salad-Use last night’s leftovers to make a salad for lunch: Lettuce, tomato, cheese, meat, guacamole, and salsa.


Greek salad- Lettuce, tomato, kalamata olives, onion, feta cheese, and Italian dressing.


Cobb salad- Lettuce, bacon, egg, tomato, scallions. Dressing of choice.


Kale salad-Kale, pulled chicken, sweet potato, dressing of choice.


Harvest apple chicken salad- Lettuce, pecans, shredded chicken, sliced apples.


These salads are not only fun to eat; they are a healthy alternative to a fast food lunch.


Let’s get shakin’!

Elliptical Cardio Blast Workout

By: Jodi Sussner, Director of Personal Training

Spice up your cardio routine with this fat blasting elliptical workout. By integrating bursts of intensity throughout this workout you will automatically rev up your metabolism, which will allow your body to burn fat throughout the day.


The key to an effective cardio routine is to add intervals. By adding intervals, you are varying the intensity, therefore increasing the effectiveness of your workout. Try this cardio blast workout twice a week and we guarantee you’ll see results.


Who’s ready to blast those calories?








My Snap Success Story: Chris L. Find New Life at 39

By: Snap Fitness

This week is Chris’ 39th birthday. And life has never been better.

Until recently, Chris weighed over 400 pounds and paid no attention to his overall health, until a break-up with his long-time girlfriend changed his outlook.

“I first started trying to get healthy after my break-up, but I quickly realized that this had to be about me getting in shape for myself or it would never work,” says Chris. “At that point I let go of the negative feelings and moved on with my life.”

Part of moving on included joining Snap Fitness in Ionia, Michigan. Chris works a steady 8:30 a.m. – 5 p.m. schedule every day, so being able to schedule his workouts around his job was important.

“I hit the gym for a good two hours every day,” he shares proudly. “I do an hour of lifting and an hour of cardio, and twice a week I participate in 20 minute boot camps. Plus I’m staying active throughout the day like I never have before.”

In addition to his new-found workout routine, Chris took a step back and reevaluated his diet.

“I eat clean,” he says. “No fast food, no soda, no deep-fried foods. I only drink water or an occasional glass of milk with meals, and I stick to fresh fruits, veggies, tuna and chicken. I can buy five bananas for less money than a candy bar!”

Thanks to his exercise and diet changes, Chris is down to an amazing 274 pounds.

“I still have a ways to go, but I can’t wait to send you guys my picture next summer,” he says. “My birthday is this Friday, and I’m in the best shape of my life. Thank you Snap Fitness!”

American Diabetes Month - Tips for Becoming More Active

By: Snap Fitness

Source: American Diabetes Association

In our continued support of American Diabetes Month, here are some tips for adding more activity into your daily routine. Remember – the more you move, the more calories you burn and the easier it is to keep your blood glucose levels in on target!

More and more research is finding that sitting too much for long periods of time is harmful to our health. Just getting up once an hour to stretch or walk around the office is better than sitting for hours on end in a chair. Take every opportunity you can to get up and move.

Here are just a few ways you can do it:

At work:

- Take the stairs instead of the elevator at the office and in the parking garage
- Get up once an hour while you are at work and take a quick walk around your office
- Stand up and stretch at your desk
- If you go out for lunch, walk to the restaurant
- If you take public transportation to work, get off a stop earlier and walk the rest of the way to your office
- Use a speaker or mobile phone so you can pace around your office during conference calls
- Try some chair exercises during the day while at your desk
- Fidget (when appropriate) – tap or wiggle your foot while working at your desk

At home:

- Take the dog for a walk around the block
- Do your own yard work such as mowing the lawn or raking leaves
- Do your own housework such as vacuuming, dusting, or washing dishes
- Play with the kids – play catch or throw the Frisbee around
- Walk in place during the commercials of your favorite television show
- Carry things upstairs or from the car in two trips instead of one
- Walk around the house or up and down stairs while you talk on the phone

While You’re Out and About:

- Park at the far end of the shopping center lot and walk to the store
- Walk down every aisle of the grocery store
- If you are at the airport and waiting for a flight, walk up and down through the terminal
- When on a road trip, stop every few hours to stretch and walk around

Kale Pesto

By: Snap Fitness

If you’re looking to add more green into your diet, this recipe is for you. Leafy greens are packed with nutrients that are vital to a healthy diet. They also make your skin look better, and your body feel its best. Ask any dietitian and they will tell you that the leafy green superstar is Kale.


There are many ways to use kale in the kitchen, but we never thought to use it in pesto, until now. This kale pesto recipe is perfect on pizza, grilled cheese, pasta, or spread on toast. You can even make a double batch and freeze it it ice cube trays, then let it thaw when you're ready for it. Who knew pesto could be so versitile?



Small bunch of kale (remove the thick part of the stems)

1/4 cup pine nuts or walnuts, toasted

1/4 cup grated parmesan

1/2 to 1 clove of garlic

1/4 cup olive oil ( or more for smoother pesto)

Juice of 1 lemon

Salt & pepper to taste



1. In a medium sized pot bring water to boil with a pinch of salt

2. Place kale in boiling water and let stand for 60 seconds.

3. Remove kale from pot, and place in a medium sized bowl with cold water. Let soak for 30 seconds.

4. Remove kale from water and pat dry with paper towel.

5. Cut up kale leaves into small pieces. Place in a blender or food processor.

6. Blend kale and all other ingredients together. Pulse to create a chunky pesto, blend longer to create a smoother version. Taste and adjust, adding more salt, pepper, lemon, olive oil, as necessary.




Posts 391 - 400 of 629