Snap Fitness Health & Fitness Blog

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Carrot Cake Protein Bites

By: Snap Fitness

A single serving of carrot cake with cream cheese frosting is not only loaded with sugar but can contain more than 800 calories. We’ve got a much healthier option with all-natural ingredients that will curb your sweet tooth cravings while giving you a healthy dose of protein!


Servings: 12

Prep time: 10 Minutes

Fridge time: 30 Minutes



1 cup raw cashews

1 cup rolled oats

½ cup plums

½ cup dried apricots

½ cup unsweetened pineapple puree

¼ cup vanilla protein powder

¼ teaspoon salt

1 tsp. cinnamon

½ tsp. nutmeg

¼ tsp. ground cloves

2 medium carrots, finely grated

½ cup nuts finely chopped (pecans, walnuts, almonds, or a mix)

½ cup raisins

1 cup unsweetened coconut, finely shredded



Pulse cashews, oats, plums, apricots, pineapple, protein powder, and spices in a food processor for 1-2 minutes until a sticky dough forms.


In a medium bowl, mix the dough, carrots, nuts, and raisins together. Place the coconut shreds in a shallow bowl. Roll dough into balls (slightly wet palms work best), roll each ball in the coconut, and place on a sheet pan.


Refrigerate for at least 30 minutes to set and store in an airtight container in the fridge.


Peanut Butter & Jelly Smoothie

By: Snap Fitness

Celebrate National Peanut Butter and Jelly day with this tasty treat. A lunchtime favorite, the PB&J can easily be whipped into a smoothie - perfect for breakfast or a post-workout snack!




1 cup berry-flavored Greek yogurt

1 scoop vanilla or berry protein powder

1 cup fresh or frozen berries

1 ½ Tbsp smooth nut butter (Try peanut, almond or cashew butter!)

¾ cup skim or almond milk

3-4 ice cubes




Combine all ingredients in a blender until smooth.

Almond Butter Stuffed French Toast

By: Snap Fitness

Healthy french toast is possible! This protein-packed version uses sprouted bread, a spread of satisfying almond butter and is drizzled with real maple syrup. Full of whole grains, protein and fiber, this french toast will definitely keep you satisfied until lunch!



2 eggs

1/2 cup milk

1 tsp cinnamon

4 slices sprouted or whole-grain bread

2 Tbsp almond butter

1 Tbsp butter

3 Tbsp maple syrup



Whisk together eggs, milk and cinnamon in a shallow baking dish.

Spread almond butter on two slices of the bread and top with other slice of bread.

Add sandwiches to egg mixture, flipping after a minute or two.

Heat non-stick pan over medium heat and add butter to pan.

When the butter melts, add french toast..... to hot pan.

Cook for about two minutes, until golden brown and flip.

Cook for another two minutes.

Drizzle with maple syrup and serve.



Nutrition: (2 servings)

496 calories, 21 grams of fat, 58 grams carbohydrates, 5 grams fiber, 23 grams sugar, 21 grams protein


Setting Goals: Try a 5k or Themed-Race

By: Snap Fitness

I have found the best way for me to get motivated is to set a goal in the form of a race. I love to race and test my limits and see how I stack up to others in my age group or my previous performance for example. Getting in shape and staying fit are hard enough already for most of us, so not having that goal or an upcoming event to train and work towards makes it even harder. 


The race doesn’t have to be a big thing either, just pick something to challenge yourself! Many of my clients could never envision themselves doing a 5k or a obstacle course race and so that makes a perfect goal for them.  Other clients are further along in their fitness quest and a triathlon or marathon is just what they need to give them a little extra push. Doing something that pushes you to your current limit and makes you a little nervous is a great indication you’ve picked a great goal for yourself.  


The biggest thing is making that goal in the first place and having someone like a trainer or training partner to push you along the way. When you reach it, celebrate! A goal achieved calls for a celebration and of course, a new, bigger goal. Keep pushing your fitness to the next level.




Importance of Back Day

By: Snap Fitness

You’ve heard the phrase, “Never Miss a Monday.” We’ve got a new one that is just as important - “Never Miss Back Day!”


Adding a back-focused workout to your fitness routine will not only improve your overall strength but can reduce back pain and support great form and posture.


By strengthening your back muscles, you’re building up the main support structure for your entire body. A healthy and strong back will stabilize and brace your spine, making attaining those health and fitness goals even easier.


Commit to regular exercise


Make a date with yourself or with a workout partner and dedicate one hour of your day to exercise. Incorporating back exercises to your weekly routine will provide balance, improve posture and prevent injury.


Add these four moves to your fitness routine for a healthy back:


1. Bent Over Rows

2. Deadlifts

3. Pull-Ups

4. Cable Machine Rows


What’s your favorite back-strengthening move? Share with us on Facebook!

Asparagus with Dill Butter Recipe

By: Snap Fitness

Asparagus is one of my favorite spring vegetables, and I’m so glad it’s asparagus season once again! In this recipe, the addition of garlic, dill, and butter keep it bright but satisfying. Even with the butter, it clocks in under 80 calories per serving! Serve it alongside grilled chicken or fish for a light lunch or dinner.



1 lb asparagus

2 Tbsp butter

1 clove garlic, minced

1 Tbsp chopped fresh dill

salt & pepper



Wash asparagus and snap off tough base. It should break pretty naturally.

On a microwave-safe plate, place asparagus and sprinkle with 1 Tbsp water.

Microwave for about 1.5-2.5 minutes, depending on thickness. (1.5 minutes for thin spears, 2.5 for thicker spears.)

Meanwhile, heat sauté pan over medium heat.

Add butter and garlic. When butter has melted, add dill and asparagus.

Toss together and cook for about 2 minutes.

Season with salt and pepper and serve.


Nutrition: (4 servings)

79 calories, 6 grams of fat, 5 grams carbohydrates, 2 grams fiber, 1 grams sugar, 3 grams protein


3 Easy Changes to Improve Your Diet

By: Snap Fitness

We are all busy, and making time to eat right is an extra challenge that we just don’t do well naturally. We want what is easy and fast so we can get on with our day and check more things off our to-do lists. Unfortunately, making that “I’ll just swing into that drive-thru and start eating better tomorrow” happens way too often! Make these three changes now for one week. I bet you’ll feel way better about your health and fitness and see that waist line start to shrink in short order!


1)    Drink water instead of calorie-filled drinks. Your goal should be to not drink any of your calories for a week. Chances are you’ll feel better and your body will have the water it needs to perform optimally. Start by drinking half your body weight in ounces at a minimum and go from there.


2)    Bump up your fiber. Add more fiber from solids sources like veggies and fruits to keep your body clean and help you stay fuller longer.


3)    Aim for lean protein! Too often, our protein sources are coming from items with high-fat content and are overly processed. Try to stick to lean sources like chicken, fish, beans, and lean red meat, too. 


Stick to these for one week and see the difference eating cleaner makes. You won’t miss the quick and easy fast-food options because you’ll feel so much better!



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. Keeping the ball stable forces you to work harder and activate tiny muscles. 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.


No-Bake Energy Bars

By: Snap Fitness

Energy bars are a convenient, on-the-go snack to toss in your gym bag. Store-bought bars can be pricey and full of added sugar or other not-so-desirable ingredients. Instead, fuel your fitness routine with this great-tasting homemade energy bar recipe. They are perfect for your pre or post-workout routine. Keep them refrigerated in an airtight container for up to one week or freeze your homemade creations for later.



2 ½ cups granola

1 cup cooked quinoa, cooled – option to use almond milk instead of water.

1 cup chopped raw almonds

½ cup chopped dates or prunes

½ cup ground flaxseed

¼ teaspoon salt

1/3 cup honey

¼ cup melted coconut oil

¼ cup nut butter or almond butter

1 teaspoon vanilla extract

¾ cup mini dark chocolate chips




1.  Combine granola, quinoa, almonds, dates, flaxseed, and salt in a large bowl. Gently mix in dark chocolate chips with a rubber spatula.

2. Combine honey, coconut oil, nut butter, and vanilla in a small bowl. Microwave for 45 seconds. Cool slightly.

3. Pour honey mixture over the dry ingredients. Mix until moistened. If the mixture seems dry, add additional honey, one tablespoon at a time.

4. Line a 9x9 dish with parchment paper and firmly press the mixture evenly into the pan as tightly as possible. Refrigerate for at least an hour. When firm, flip the dish onto a cutting board. Cut into desired size bars or bites.

5. Enjoy immediately or save for later!


Servings: 12

Prep time: 10 Minutes

Fridge time: 1 Hour



Workouts for Every Muscle Group

By: Snap Fitness

Consider this your mini-library for workout routines. It is important to add variety to your training to keep things fresh and avoid hitting a plateau. Pick one or two muscle groups to start with and get to work. Continue switching up your workouts every month or two, and don't neglect any muscle groups!


Click on the red links below to view. 



8-Minute Abs

Plyo Your Way to Shredded Abs

300 Reps to Perfect Abs

10-Minute Ab Blaster Workout

I Seek Obliques 




Arm Day for Beginners

7 Moves for Tank Top Arms

20-Minute Arm and Chest Workout

Shoulder Sculpt




Leg Day Workout for Beginners

6 Moves for Killer Legs

Love Your Legs Workout

All About Legs Workout




Buns of Steel Workout

Five Moves to Get a Beach Bum

25 Minute Glute Sculpting Treadmill Workout



Upper Body 

Upper-Body Blow Out

Upper Body Tabata Workout

Optimal Upper Body Superset Workout

20-Minute Arm and Chest Workout 



Posts 41 - 50 of 601