Snap Fitness Health & Fitness Blog

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Featured Recipe: Butternut Squash Lasagna

By: Snap Fitness

The fall season calls for two things:

1. Recipes including: pumpkin, nutmeg, or cinnamon

2. Comfort food

 

The challenge is how to eat comfort food when you're watching your waistline? There are ways to eat your favorite foods AND still stay on track with your diet. You don’t need to deprive yourself; just find ways to modify the recipe to fit your dietary needs

 

One of the most popular comfort foods is lasagna. Unfortunately, lasagna can often be a no-no because of the added cheese, and carbs. In this recipe, we’ve taken traditional lasagna and modified its ingredients. What resulted is a low-fat version of the famous comfort food classic. In honor of October, we made it seasonal by adding butternut squash to the mix. You will be pleased and satisfied with this recipe re-do. 

 

Enjoy! 

 

Ingredients:

 

2 boxes whole wheat or gluten-free lasagna noodles

1 pound- ground turkey 

1 large Butternut squash

1 vidalia onion

1 garlic clove

1 bunch of spinach

1 12oz. container low-fat ricotta

1 12oz. container low-fat cottage cheese

1 cup mozzarella cheese, shredded

2 Tbsp olive oil

Salt & pepper to taste

 

Directions:

 

1. Bake butternut squash at 400F for 45 minutes. Remove from oven, remove contents of squash and place into a bowl. Mix until squash forms a sauce-like consistency and set aside.

2. Brown ground turkey in a medium skillet on low heat. Once browned, add 1 Tbsp olive oil, onion, and ½ garlic clove and allow to cook for another minute. Set aside in a small bowl.

3. In a large pot, cook lasagna noodles until al dente (partially cooked). Set aside.

4. In the medium skillet, heat 1 Tbsp olive oil and the rest of the garlic clove. Sauté for about 1 minute until the garlic begins to brown and add the spinach. Cook until spinach is fully wilted. Remove from heat.

5. In a medium bowl, combine ricotta and cottage cheeses. Add cooked spinach to mixture and mix until thoroughly combined.

 

Layering Lasagna Directions:

 

1. Preheat oven to 350F and lightly grease a 9x13 pan.

2. Lay four cooked lasagna noodles in the bottom of the pan, overlapping as you go.

3. Add a thin layer of meat on top of the noodles. Then add a layer of butternut squash. Lastly, add a thin layer of the cheese mixture on top of the butternut squash. Top with another layer of noodles, and continue with the same layering pattern. The last layer should be a layer of noodles. Sprinkle with one final layer of cheese.

4. Pop in the oven at 350F degrees for 20-30 minutes, until hot and bubbly.

Note: This recipe can be made ahead and frozen for a meal later on. 

Love Your Legs Workout

By: Snap Fitness

The Warm-up:

 

3-5 minutes on low intensity settings on any cardio equipment including treadmill, elliptical or bike.

 

The Workout:

 

8-10 reps of each exercise

Complete 3 sets of each exercise and move on to the next

 

1. Cable Leg Raise

 

2. Cable Glute Kickbacks

 

3. Adduction Machine

 

4. Abduction Machine

 

5. Dumbbell Calf Raises

  

The Cool-down:


Hamstring Stretch

Press one heel forward, keep that leg stretched, hands at hips, push hips back and hold for 20-30 seconds then switch legs

 

Quad Stretch

Stand tall, balance on one leg, bend the opposite knee, reach back to that heel and pull toward the seat.  Avoid over-arching the low back.  Keep abdominals in and strong.  Hold for 20-30 seconds then switch legs

From Excuses to Results: Bianca's Success Story

By: Snap Fitness

From Excuses to Results: How Bianca G. in Georgia Took Control of her Weight Loss Journey

 

Bianca’s story is one that many of us can identify with. A mother of three, she knew that she needed to lose weight but just didn’t have the dedication to get started.


“At my heaviest, I was 165 pounds,” she says. “I joined Snap Fitness back in January, but I wasn’t giving it my all. I always had an excuse for why I couldn’t commit to working out, whether it was no time, didn’t have a sitter, or I was too exhausted from the day.”


Bianca saw moderate results thanks to her efforts, but quickly plateaued. That’s when she decided to take control.


“I changed my eating habits, which was one of the hardest things I’ve had to do,” she shares. “No more soda, sweets or fast food. Instead I switched to greens, fruit, veggies and protein shakes, and really focused on portion size and self-control. I still struggled a little bit, but I knew I wanted to see results so I pushed through.”


In addition to her new and improved diet, Bianca enlisted the services of Kunda Kimaro, a personal trainer at the Snap Fitness Stockbridge location. Together, they’ve helped her to make huge strides.


“I’m now in the gym six days a week, three of which are with Kunda, and eating healthier,” she says proudly. “People have started to notice the changes I’ve made, and it feels great. Being healthy is being happy, and I’m excited to keep moving forward with my new lifestyle.”

5 Tips To Get More Veggies Into Your Diet

By: Snap Fitness

Are you eating your veggies? For most of us the veggie battle started at an early age where we spent our youth having broccoli and Brussels sprouts shoved in our faces. The result, a love/ hate relationship with anything that grows in the ground.

 

Most of us aren’t adding fresh vegetables into our daily diet. Either it’s a matter of convenience, or let’s face it, the taste isn’t something we fell in love with at an early age.  Incorporating veggies into a daily diet can be difficult, but there are ways to make eating veggies more enjoyable.

 

Believe it or not, you can add vegetables into just about anything, well, almost anything. The key is to experiment with a variety of vegetables and recipes.  After all, you never know if you don’t try.

 

Follow these simple tips to get more vegetables into your diet:

 

1. Make them accessible. Cut up your veggies right when you get them. Put them in small baggies to grab on the go.

 

2. Add veggies into your favorite smoothie or juice. Veggies add loads of nutrients and believe it or not, you can’t taste them when blended with other ingredients.

 

3. Toss them into your favorite stews or pasta sauces. Adding zucchini, onion, tomatoes, and carrots not only adds flavor, it adds color too.

 

4. Dips such as hummus can make eating veggies easier. Not to mention you get the fiber from the bean dip.

 

5. Throw a few extra veggies on your frozen pizza, sandwich, or wrap. Get your nutrients and a bit of crunch

 

Sooner or later your memories of mashed peas and carrots will be truly something of the past. Enjoy! 

Featured Recipe: Gluten Free Pumpkin Pancakes

By: Snap Fitness

It’s officially pumpkin season!

 

Nothing spices up a recipe than the flavor of pumpkin. Did you know that pumpkin puree is low in calories and fat, not to mention contains vitamins and antioxidants? You will be in heaven with this recipe for Gluten Free Pumpkin Pancakes. They are full of great flavor, and super moist. Top these cakes with your favorite hot maple syrup, pecans, or a dollop of butter. If it was possible to put Fall on a plate, we’ve done it!

 

Enjoy! 

 

Ingredients:

1 cup all purpose gluten free baking flour

1 cup almond milk

1 egg

¾ cup pureed pumpkin

¼ cup buckwheat flour

2 Tbsp butter, melted

1 Tbsp sugar

2 tsp baking powder

2 tsp ground cinnamon

1 tsp ground ginger

1 tsp nutmeg

1 tsp vanilla extract

 

 

Directions

1. Mix together the egg, sugar and vanilla until foamy. Add melted butter and pureed pumpkin and combine well.

2. In a separate bowl, combine gluten free flour, buckwheat flour, baking powder and the spices. Add the combined dry mixture to the pumpkin mixture.

3. Add milk and stir until the batter is smooth.

4. Heat a frying pan and use a 1/3 measuring cup to pour the batter on the heated frying pan. Once the top of the pancake starts to bubble, flip the pancake and cook for an additional 3-5 minutes. Watch carefully.

5. Serve warm with maple syrup or your desired topping.

Cardio Circuit Challenge

By: Snap Fitness

Looking for a way to keep your cardio workouts interesting? Try our Cardio Circuit Challenge!

 

The workout challenges you to complete a ½ mile on the treadmill, get off and perform a few exercises, then get back onto the treadmill for another ½ mile!

 

Go with whatever pace and incline you are comfortable with! 

 

The Workout:

 

Start on the treadmill with:

½ mile run, walk or jog on the treadmill

 

Get off the treadmill and perform the following: 

100 Mountain climbers

100 Jumping jacks

1:00 plank

 

Hop back onto the treadmill for:

½ mile run, walk or jog on the treadmill

 

Repeat if you dare!

 

Click here to get the printable version of this workout! 

 

6 Tips for a Perfect Pantry Purge

By: Snap Fitness

Part of a healthy eating plan is eliminating certain foods from your diet. The key is to stock up on fresh, natural foods. The most effective way to avoid processed foods is to keep them out of your pantry. If unhealthy foods aren’t readily available to you, they are easier to avoid. A healthier pantry means a healthier, happier you!

 

The key is to be prepared. Start by writing a short list of the specific foods that fit into your healthy food plan. Visit our Shopping Cart 101 for ideas on which foods to purchase at the store. Take an honest, hard look at your pantry. Throw out foods that are high in sugar, saturated fat, additives, white flour, and sodium. Purge you pantry and refrigerator of processed foods; restock your pantry with whole foods that will support your fitness goals.

 

6 Tips for a perfect  pantry purge:

 

1. If you know it isn’t healthy, toss it. Plain and simple.

 

2. Try to avoid packaged and canned items. These usually contain additives.

 

3. Read labels. Purchase items that are free of artificial colors, sweeteners, dyes, hormones, and MSG.

 

4. Don’t deprive yourself of foods you enjoy. Look for alternatives that contain natural ingredients. If you deny your cravings, you will regret it later.

 

5. Research healthy recipes. This will give you a better idea of which ingredients to stock up on, and which to avoid.

 

6. Get the family involved! Make it a household activity. The more support you have, the better.

 

Nothing changes overnight, so cut yourself some slack if you can’t part with your favorite junk food. Take it one day at a time. Take it one meal at a time. Remember, it is the small changes that amount to big results. 

How to Perfect the Squat

By: Snap Fitness

Known by many as the ‘king of all exercises,’ the squat earns its nickname by working multiple muscle groups - hips, glutes, quads, hamstrings and core.

 

But a sloppy squat won’t do you any good, and can cause knee and lower back pain. Today is the day to learn how to perfect the king of all exercises and start getting all the benefits the move has to offer.

  

Things to avoid:

 

1. Leaning too far forward

 

 

2. Bending with your knees, opposed to your hips

 

 

3. Allowing heels to come off the floor

 

 

 

 

How to perfect the squat:

 

1. Stand with feet shoulder width apart, looking straight ahead.

 

2. Shift hips back. Keep bringing the hips back as the knees start to bend.

 

3. Keep your chest and shoulders upright with the back straight.

 

4. Allow hip joint to go lower than the knees, if comfortable.  Go as low as you can before it is either A. uncomfortable, or B. your posture changes.

 

5. Exhale and engage core while driving though the heels to return to standing.

 

6. Keep heels glued to the floor the entire time

 

Ab Scorcher Workout

By: Snap Fitness

 

No pain, no gain! At least that’s what we are told.

 

You know you’ve gotten a good ab workout when you can feel it the next day. This ab scorching workout is designed to reach the part of the core that is usually missed from traditional sit-ups which will give you the overall result you are looking for.

 

It may not be bikini season, but do the work now and it will pay off later!

 

 

 

Click here to get the printable version of this workout! 

 


Not sure how to perform some of the exercises? Take a look below! 

 

Lying Leg raises

 

 

Bicycle crunches

 

 

Elbow plank

 

 

Roll-ups

 

 

Flutter kicks

 

 

Side plank (right)

 

 

V-ups

 

 

Reverse crunches

 

 

Side plank (left)

 

 

Cinnamon Apple Smoothie

By: Snap Fitness

When you close your eyes and think of Fall what comes to mind? For most of us, its cinnamon, pumpkin, and nutmeg. There is nothing better than using these spices to bring out the flavor in your fall cooking. Not to mention, cooking with spices is a healthy alternative.

 

One of the all-time classic Fall recipes is apple pie. We’ve taken the essence of an apple pie and made it into a smoothie. Can you guess the star ingredient? If you guessed cinnamon, you’re spot on. Cinnamon is considered to be one of the healthiest spices for you! Not to mention, apples are a powerful sources of fiber and antioxidants. This smoothie is a wonderful alternative to high-calorie desserts and will keep you full for hours.

 

Variety is the “Spice” of life!

 

Ingredients:

 

1 apple, peeled and cored

½ cup almond milk or milk of your choosing

½ cup water

½ frozen banana

2 tsp cinnamon

3-4 ice cubes

1 tsp honey or agave nectar

 

Directions:

 

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

Posts 391 - 400 of 601