Snap Fitness Health & Fitness Blog

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12 Ways to Eat More Fruits and Vegetables

By: Snap Fitness

Fruits and vegetables have essential fiber, vitamins, minerals, and antioxidants. Most fruits and vegetables are naturally low in fat and calories and are filling. It’s essential we get enough in our diet.


Here are 12 ways to work in more fruits and vegetables everyday:


1. Make your own granola bars and fill them with dried fruit and nuts instead of buying ones loaded with sugar and white flour. Try this chewy trail mix bar for a delicious and nutritious treat.


2. Serve apple slices or celery with peanut butter instead of chips and crackers.


3. Blend fruits and veggies into a green smoothie. Try this cinnamon apple smoothie if you need more convincing!


4. Stir berries, dried fruit, or banana slices into yogurt, oatmeal, or cereal.


5. Add peppers, tomatoes, mushrooms or onions to your eggs for a delicious omelet. Add as many veggies as you want to this 5-minute breakfast burrito recipe.


6. In pastas, salads, soups, sandwiches, and casseroles, most recipes call for a certain amount of vegetables. Double the amount called for in the original recipe for an extra serving.


7. One day a week cut out meat! It’s a great way to eat more fruits and vegetables. Try this sweet potato and quinoa burger recipe.


8. Add extra veggies to a frozen pizza, order double veggies from delivery, or create your own veggie filled pizza! We recommend our cauliflower crust pizza for an extra veggie kick.


9. Make all your snacks revolve around fruits and vegetables. Stock pantries, countertops, refrigerators, car, desk, and purse with some form of fruit or veggie.


10. Fruit-based dessert has the ability to offer a light, refreshing, naturally sweet ending to a meal. Plus you get the bonus of an extra fruit serving! Try one of these 15 ways to treat yourself the healthy way.


11. Pack pre-cut veggies and fruits into snack-size bags for perfectly portioned munchies. Keep them eye level in the fridge for easy access.


12. If you have a hankering for potato chips but don’t want all the extra calories, make a big batch of crispy kale chips to munch on.



How else do you add fruit and veggies to your meals? Tell us on our Facebook or Twitter.  

Grilled Teriyaki Salmon

By: Snap Fitness

Salmon is a great protein choice full of vitamins, minerals, and healthy fats. Making your own teriyaki sauce and brushing it on the salmon at the end allows you to control both the ingredients and the portion size. Store leftover sauce in the fridge and spoon a bit over leftover chicken or cooked tofu and leafy greens for a quick lunch. Keep a close eye on the salmon as it cooks since it can burn quickly. Serve alongside some brown rice and grilled vegetables for a healthy, balanced, and flavorful meal.


Grilled Teriyaki Salmon


1/3 cup low sodium soy sauce or tamari

2 tablespoons honey

1 teaspoon ginger paste

1 teaspoon garlic paste

Juice of half a lemon

1/3 cup cold water

2 teaspoons cornstarch

1 pound salmon filets

Olive oil

Coarse kosher salt and freshly ground black pepper

Green onion, white and light green part only, thinly sliced (optional)


In a small pot, combine soy sauce, honey, ginger, garlic, and lemon juice over medium heat and bring to a boil. In a small bowl or measuring cup, combine water and cornstarch. Slowly stir cornstarch mixture into the boiling soy sauce and continue to boil until slightly thickened. Remove from the heat.


Preheat a grill on high. Brush both sides of the salmon lightly with olive oil and season with salt and pepper. Place salmon skin side up on the grill and close the lid. Cook 4-6 minutes per side or until the salmon is fully cooked. Remove from the grill and spoon teriyaki sauce over the top. Sprinkle with green onion if desired and serve.

#SnapNation Success Story: Jeff B. Illinois

By: Snap Fitness

Jeff B. had been looking for a career change that would combine his passion for fitness and his love of business. He found it while he was working out at his local Snap Fitness in Lake Villa, Illinois.


“I loved my gym, I liked that it was open 24/7 and just the easy going atmosphere.” Jeff said. “I started talking to the owner of the club at the time, and he decided to sell his club to me.”


It was a smooth transition for Jeff. He thanks Snap Fitness corporate for offering him great support.


“The training corporate offered made a big difference, “ he said. “They were there for me every step of the way.”


Jeff now owns two clubs and plans to keep expanding. He says being present in his clubs has been his key to success.


“I always try to be in the clubs as much as possible,” he said. “You notice the little things while you’re there and it’s important to get to know the members.”


While Jeff loves to be at his clubs, he also loves the freedom that owning his gyms gives him.


“You are able to set your own schedule and work from anywhere,” he said. “Owning a Snap Fitness comes with many more benefits than you’d get from owning any other business.”


The benefits aren’t just in the form setting your own schedule. He says the biggest benefit comes from the nature of the business.


“I’m very into being fit and healthy and I love being able to share that with others,” he said. “It’s great to see people actually making positive changes in their lives, I’ve had some members that have lost over 200 pounds.”


Jeff says each day he is grateful he made the decision to become a business owner.


“It’s been a very positive experience, I’m so happy I made the move,” he said. “Snap Fitness is just a great environment and it really feels like a family.”


Are you looking to become a proud business owner like Jeff B.? Click here to learn more about owning a Snap Fitness.

20-Minute Cable Workout

By: Snap Fitness

Ready to amp up your workout? The cable tower found in most Snap Fitness gyms has weight stacks and swappable handles. They allow for more functional movements so you can work your muscles from all angles with a better range of motion. The cables keep your muscles under constant tension, giving you a tough workout. Click on the links below to watch demonstrations of these seven workouts.


Cable Leg Raise

Targets: Hip flexors and quadriceps


Cable Glute Kickbacks

Targets: Glutes and hamstrings


Cable Machine Curls

Targets: Biceps


Shoulder Rotator on Cable

Targets: Internal rotators


Cable Machine Rows

Targets: Lats and rhomboids


Cable Flyes

Targets: Pectorals (chest) and anterior deltoid


Cable Machine Pull-downs

Targets: Lats and lower traps


Try this simple 20-Minute cable workout this week and let us know on our Facebook or Twitter how you liked it!   

Benefits of Walking

By: Snap Fitness

Walking is a gentle, low-impact exercise that’s easy and suitable for people of all ages and most abilities. Something as simple as a daily brisk walk can benefit you in many different ways. Here are seven reasons to take those extra steps and make walking a part of your healthy lifestyle.


Maintains a Healthy Weight

A good walk can help shape and strengthen your legs, give great definition to your quads, calves, hamstrings and glutes.  If your posture is on key you’re able to tone your abdominal muscles as well.


Reduces Your Risk of Heart Disease

Regular walkers are known to have fewer strokes and heart attacks, have lower blood pressure and have higher levels of healthy HDL cholesterol.


Increases Happiness

Getting active releases feel-good endorphins into the bloodstream, reducing stress and anxiety. 


Gives Your Energy

Walking is a great natural energizer! It boosts circulation and increases oxygen supply to every cell in your body, which helps you feel more alert.


Boosts Your Immune System

Walking regularly can lower your risk of macular degeneration, arthritis and even cancer by 50% compared to people who don’t exercise.


Reduces Your Risk of Diabetes

Thirty minutes of walking a day makes your muscles more sensitive to insulin. That allows glucose to do its duty inside your cells rather than pile up in your bloodstream.


Relieves Stress

If you’re looking to relive some stress, walking is a great option! Studies have shown that walking can benefit your mood and may even ward off anxiety and depression.


Ready to walk it out? Try this 25-minute run/walk treadmill workout to get started.


#SnapNation Success Story: Tara N. Fort-Atkinson, WI

By: Snap Fitness

Snap Fitness manager, Tara N., admits she used every excuse in the book to avoid getting into shape and taking care of her body. After 2 years of letting her weight get out of control she was finally able to make a change.


“I would say I’ll do it tomorrow, or that I don’t have time,” Tara N. said. “ Then I took a look at my 15 month old baby girl and realized I needed to be a role model for her.”


She started by making a workout at Snap Fitness an important part of her week. It took less than a month for her to start seeing significant changes.


“I work out for 30 minutes a day, four to five times a week,” she said. “Not only do I feel amazing, but I’m seeing some amazing results which is even more motivating.”


When Tara started she was at 43% body fat. Six weeks later she’s down to 32% body fat, and she’s not done yet.


“My goal is twenty percent body fat, once I reach that I will have a new goal, because I have the rest of my life to go,” she said. “It’s now a lifestyle change not only for me, but for my daughter.”


Congrats Tara! Way to find your motivation and be an excellent role model for others.


Do you have a success story to share with #SnapNation? Email us at

Sexy Back Workout

By: Snap Fitness

A strong, toned back is key to a perfect posture and preventing back pain—a problem that affects more than 80 percent of Americans at some point in their lives. These exercises target your entire backside.


Seated Row Machine

The Seated Row Machine exercise is a good back exercise, working the Trapezius, Rhomboid, and Latissimus Dorsi muscles. 

Lateral Pulldown Machine

Lateral Pulldowns work the lats, deltoids, pecs, and triceps. 

Rear Delt Seated Fly Machine

The Rear Delt Seated Fly Machine exercise works the deltoid  (back of the shoulder) muscles. Sit tall, keeping your chest flat against the pad.

Back Extension Machine

Get in shape with the Back Extension Machine. It requires you to extend your spine against resistance. Strengthening the muscles that are responsible for extending your spine is important for ensuring that you’re able to maintain proper posture.  Especially since many of us are seated for a large part of our day.

Free Weight Back Hyper-extension

Back Hyper-extensions work the lower back and glute and hamstring muscles. These help strengthen the lower back.

Stability Ball Back Extensions 

Stability Ball Back Extensions work the glute, hamstring muscles, and the lower back.


#SnapNation Success Story: Faamati W.

By: Snap Fitness

Ten years ago, Faamati W. decided she wanted to own a business that fit with her active lifestyle. The second she walked into Snap Fitness, she knew it was exactly what she was looking for.


“I looked at a couple different gyms and then they told me about Snap Fitness,” Faamati W. said. “I went in and simply fell in love with everything about it.”


Faamati opened her first club in Lino Lakes in September 2004. As a first time business owner, Faamati had initial concerns when she was opening her club. They were all alleviated when she saw the members start flooding in.


“Of course I was worried when we were opening up, but it only took us a few months to see our hard work pay off, ” she said. “It’s been an amazing adventure; it was easy to start and it’s been great ever since.”


She now owns five Snap Fitness locations in Minnesota and plans to keep expanding. She says her success has definitely been in part due to Snap Fitness corporate’s world-class support.


“Opening each club has been smooth. Corporate is easy to work with and has always helped us along the way,” she said. “They give you everything you need to run a business.”


Faamati has had some members that have been there since the start. She says that’s one of the most rewarding parts of owning her own gym.


“People will come and tell me ‘thank you’ and say that they feel better about themselves,” she said. “It motivates me when people tell me that my gym has made a difference in their lives.”


If you’d like to make a difference in people’s lives like Faamati, click here to learn more about owning your own Snap Fitness.

Stability Ball 101 Workout

By: Snap Fitness

Adding a stability ball to your workouts makes classic exercises like crunches and push-ups much more effective since keeping the ball stable forces you to work harder. For fast results try this Stability Ball 101 workout after doing ten minutes of cardio.


Plank - 30 seconds

Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly over your hands.


Knee-Tuck Crunch - 10 reps

Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs.

Lengthen back to the starting position.


Classic Crunches - 20 reps

Begin sitting on the ball walk your feet out until your rib cage is on the ball. Lift hips and tighten glutes. Place interlaced fingers behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to curl your head and shoulders forward.


Hamstring Curls – 15 reps

Lie on your back with the exercise ball under your feet. Lift your hips up and keep them up as you slowly bend your knees, rolling the ball toward you andbringing the soles of your feel onto the top of the ball.


Ball Pass – 10 reps

Lie on your back with your arm and legs reaching toward the ceiling hold the ball with your hands. Lower your arms overhead and your legs toward the floor. Return to starting position, switch the ball and hold it with your feet. Lower your legs while reaching your arms overhead. Return to starting position.


Inner-Thigh Squeeze – 15 reps

Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips.


Stability Ball Fly – 10 reps

The Stability Ball Fly works your chest and tricep muscles.


Back Extensions – 20 reps

Stability Ball Back Extensions work the thigh muscles, and the lower, middle, and upper back.



Repeat these eight exercises two to three times for max results.


Tips For Relieving Muscle Soreness

By: Snap Fitness

When muscle tissue is damaged, you may feel soreness for the next couple of days. Although sore muscles can be annoying, they mean you’re getting stronger. If it gets to be unbearable or getting in the way of everyday activity try the methods below to relieve soreness faster.



Making sure you’re hydrated is extremely important! This is especially true when you’re recovering from a workout.  Since the human body is made up of approximately 75% water, it’s crucial you get eight 8-ounce glasses of water a day.



Within the 30-minute post-workout window you should eat a protein with a small amount of carbohydrate filled snack. Check out our Protein Packed Recipe board on Pinterest for ideas. 


Light Massage

Massaging a sore muscle can help reduce tightness while promoting blood flow which helps speed recovery. We suggest using a foam roller.


Gentle Stretching

When muscles are in recovery mode they tend to tighten up, intensifying feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and diffuse the pain.


Alternating Hot to Cold Showers

Alternating cold and hot showers is a great method to help flush out toxins and lactic acid. Try taking a shower doing 3-5 rounds of 30 seconds of cold water followed by 1 minute of hot water.



Your body’s natural production of muscle-building chemicals increases during deep stages of sleep. Get at least seven hours of sleep to promote muscle building.



Take a day in between workouts if necessary. Like sleep, rest promotes the repair and growth of muscle tissue.


What else do you do to relieve muscle soreness after working out? Tell us on our Facebook or Twitter

Posts 41 - 50 of 433