Snap Fitness Health & Fitness Blog

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The Dish On Black Bean Noodles

By: Snap Fitness

What is it:

Black bean noodles are made entirely of black beans and water.


Health benefits:

Black bean noodles are a healthy, gluten-free alternative to regular noodles. Black bean pasta is great for digestion, heart health, and lowering cholesterol levels because it is a natural source of fiber. This pasta has almost eight times the amount of protein and iron as regular pasta. Black bean pasta has about 100 more calories per serving than regular pasta; but remember, these are good calories coming from protein rather than empty calories that come from simple carbs in flour-based noodles. When it comes to pasta, black bean noodles top our list!


How to prepare:

You cook these black noodles just like regular noodles! Boil them in water until the noodles are medium firm.


How to pair:

Black bean pasta tastes great with a fresh pomodoro sauce, classic pesto, or spicy curry sauce. For a very healthy meal, just top this pasta with a dash of olive oil and steamed vegetables.


Where to buy:

These noodles can be purchased at your local health foods store or you can buy them online.

Muscle-Building Blueberry Banana Protein Smoothie

By: Snap Fitness

A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling muscles. Drink this protein smoothie 30 minutes after your workout for quick absorption that will restore your glycogen levels and transport protein to your muscles.



1 scoop of your favorite vanilla whey or egg-white protein powder

1/2 cup plain yogurt

1/2 cup skim or unsweetened nut milk

2 tbsp flax seeds

1/4 cup frozen berries

1/2 frozen banana (peel and freeze prior to use)



Add all ingredients to blender and mix on high until smooth.

Pour into glass and enjoy!

Booty Buster Workout

By: Snap Fitness

Shorts season is upon us. Sculpt your glutes and flaunt them confidently this season! This workout is meant to change the way your glutes look and feel by combining a number of exercises that target specific muscles. It’s important to create stress in big muscle groups surrounding your glutes (like hamstrings and quadriceps) for maximum results. When performing single leg movements, your glutes will be engage to help stabilize your body, providing higher muscle activation in the target areas. This circuit will target your glutes in a way that will create a new body from the waist down.

Complete the following exercises as a circuit. You’ll need a box or raised step for some of these moves. Give minimal rest (30 seconds in between each movement and 90 seconds between each full circuit) and complete three full circuits.




Reverse Lunge Step Up: Keep your body weight focused into the front leg on the step. Let the back knee bend towards the ground, still keeping weight forward on the front heel.  Allow the leg on the step to drive up to a standing position while keeping chest up. The front leg will control your decent as well when returning back to the starting position.


Perform 10 repetitions each leg.



Split Squat with Back Foot Elevated: Keep weight primarily on the front foot and flex your knees and hip slightly. Allow the back knee to bend until it almost taps the ground while maintaining proper posture, chest up with shoulder blades retracted. Drive through the heel of the front foot to push back to the start position, engaging the glutes.


Perform 10 repetitions each leg.



Single Leg Deadlift: Standing on one leg, lower the torso towards the ground while lifting the other leg back and straight. Keep your leg on the ground, slightly bent at the knee with a flat back. Once you feel a stretch in the hamstring, pull your torso back up to a standing position.


Perform 12 repetitions each leg.



Squats: Holding weights above the shoulders, push your hips back and bend the knees while maintaining proper posture. Once the knees have bent just beyond 90 degrees, drive through the heels to push back up to a standing position.


Perform 15 repetitions.



Single Leg Hip Bridge: Place one foot on top of the step and raise the other leg straight in the air. Push your hip up off the ground and as high as possible while squeezing the glutes.


Perform 12 repetitions each leg.

Summer Quinoa Salad

By: Snap Fitness

Classic summer flavors are combined in this nutritious, filling salad! Use fresh corn if it’s available but frozen works too. Serve with grilled chicken or fish for a perfect seasonal dinner or over salad greens for a quick lunch.



1 1/2 cup dry quinoa

1 lime

2 tbsp honey

1 tbsp dijon mustard

1/3 cup olive oil



2 cups cooked corn kernels (fresh or frozen)

1/2 pint grape tomatoes, sliced (about 1 1/2 cup)

1 bunch green onions, thinly sliced (about 6)

.75 oz fresh basil, thinly sliced



  1. Cook quinoa as directed and let cool.
  2. Zest and juice lime.
  3. Whisk together lime juice, lime zest, honey, mustard, olive oil, salt, and pepper for dressing.
  4. Toss together quinoa, dressing, and remaining ingredients.
  5. Refrigerate for at least one hour.
  6. Season with salt and pepper to taste.



Servings: 8

Calories per serving: 263

Fat: 12 g

Carbohydrates: 35 g

Fiber: 3 g

Sugar: 8 g

Protein: 6 g


What Not to Eat Pre-Workout

By: Snap Fitness

What you eat before you hit the gym can make or break your workout. Some foods will weigh you down and make you feel tired while others will give you the energy you need to push yourself that extra mile. We broke down which foods to avoid and which to grab before a workout.


Avoid high-fat fried foods:

Cheeseburgers and fries are packed with saturated fats that can upset your stomach and trigger heartburn for some people.


Skip high-fiber foods:

Broccoli, beans, peas, and raspberries are all examples of food that are high in fiber. Fiber is essential to maintaining a healthy digestive tract, but it takes time for your stomach to break down these foods. Before a workout, get your energy from fresh fruit rather than fiber-rich carbohydrates.


Avoid dense carbohydrate foods:

Dense carbohydrate foods like bagels and pasta weigh you down right before a workout and often can make you feel tired and sluggish. Choose lighter foods that give you energy without weighing you down!


Perfect options for pre-workout snacks:

  • A small handful of mixed nuts and dried fruit trail mix
  • One banana
  • A rice cake with a light spread of peanut butter
  • ¼ cup of blueberries
  • Don’t forget to take sips of water before and during your exercise!

Indoor Cycling 101: How to Set Up Your Spin Bike

By: Snap Fitness

When it comes to spin classes, the first step to a good workout is to properly set up your ride. Below are steps to ensure for a safe and comfortable workout. Be sure to arrive early and make adjustments as needed.


1.    Locate Knobs and Adjustments

Get familiar with the indoor bike at your gym by finding the knobs and testing the adjustments made by each. Typically you’ll find two knobs for handlebar adjustments, one over your bars to move them back and forth, and one under the handlebars to adjust the height. You’ll also typically find two knobs near your seat, one behind our saddle that moves back and forth, and one under your saddle for seat height adjustments.


2.    Adjust Your Saddle

First, adjust your bike’s saddle height for a comfortable ride. To determine the height best for you, place your feet on the pedals or in the clips and rotate the pedals until one leg reaches the bottom of your stroke. The extended leg should have a slight bend in the knee and should never be completely straight. Fine-tune your seat height to ensure your knees are staying parallel to the middle bar and not bowing outward.


Second, adjust the distance of your seat from the handlebars so that the top of your knee and the tip of your toes draw a straight line toward the floor


3.    Fine-Tune Handlebars

First, position the handlebars for a comfortable ride. Limit the strain on your neck and back by adjusting the height of the handlebars. Seek to keep your handlebars at the same height to your saddle. If necessary, raise the height of your handlebars for added back support.


Second, enhance your ride by tuning the handlebars distance forward or backward. Keep a slight bend in your elbow when riding, allowing for a neutral ride without having the reach for the bars.


4.    Tighten and Lock Knobs

Check to ensure all of the knobs on your bike are tight before you begin your ride.


5.    Dig in! Strap or Click in Your Shoes

If you are wearing cleats, fit them directly into the spin bike’s pedals. If you don’t have cycling shoes, use the “cages” on the pedals to strap in. Tighten the straps around your feet like a seatbelt, snug but not too tight. Now you’re ready to ride!


Raspberry Lemonade Summer Smoothie

By: Snap Fitness

It’s summertime and there is no better way to cool of than a raspberry-lemonade flavored treat! This frosty blend is perfect for breakfast, an evening treat, or to simply quench your thirst. For a taste of summer simply sip!



1 cup frozen raspberries

Juice from one lemon

½ cup plain Greek yogurt

4-5 ice cubes



Add all smoothie ingredients to blender and mix on high until smooth.

Pour into a glass.

Top with a fresh raspberry or two and enjoy!


Servings: 1

Calories (excluding toppings): Approx. 222

Carbs: Approx. 39 g

Sugar: Approx. 15 g

Protein: Approx. 13 g

Ya Gotta Tabata

By: Snap Fitness

Similar to HIIT and circuit training, Tabata is a high-intensity workout that has fitness and weight-loss benefits. The interval-based model can be done in a short amount of time using your body weight (add light weights or resistance bands for a challenge) and a stopwatch.


Do 20 seconds of move A, then rest 10 seconds. Do 20 seconds of move B, then rest 10 seconds. Continue alternating between the pair of movements until four minutes are up!





Jump rope or jog for five minutes.




Tabata One

(A) Jumping jacks – 20 seconds exercise / 10 second rest.

(B) Alternating backward lunges – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.


Take a one minute break.




Tabata Two

(A) Jump squats – 20 seconds exercise / 10 second rest.

(B) Tricep dips – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.


Take a one minute break.




Tabata Three

(A) High knee run – 20 seconds exercise / 10 second rest.

(B) Mountain climbers– 20 seconds exercise / 10 second rest.

Repeat above for four minutes.


Take a one minute break.



Tabata Four

(A) Burpees – 20 seconds exercise / 10 second rest.

(B) Bicycle crunches – 20 seconds exercise / 10 second rest.

Repeat above for four minutes.





Spend five minutes walking on the treadmill and stretching.

7 Ways to Eat Chia Seeds

By: Snap Fitness

Chia seeds help prevent heart disease, maintain bone strength, and curb joint pain. These benefits come from the fiber, calcium, antioxidants, and omega 3’s that are packed into these tiny seeds.  Because chia seeds are virtually flavorless, you can sprinkle them onto any dish. Here are some great examples on how to add chia seeds into your everyday foods!


Add it to a yogurt parfait:

Chia seeds add a great crunch to your parfait!


Blend into any smoothie:

Chia seeds are a healthy way to add a little extra nutrition and fiber to your smoothie. If you let the seeds sit for a couple of minutes in your smoothie, it will help thicken it, too!


Top your cereal:

A sprinkle of chia seeds is barely noticeable on a bowl of cereal.


Use to make homemade jam:

Ditch the pectin and use chia seeds to thicken your homemade jam!


Mix into muffins:

Get a little extra fiber in your muffins by mixing two tablespoons of chia seeds into your batter.


Stir some into water:

There is no easier way to eat chia seeds than adding them to water. Plus, most of us could use a little extra water!


Make Chia Pudding:

Combine ¼ cup of chia seeds with one cup of your favorite milk and a drizzle of honey. Refrigerate overnight and top with fresh fruit and nuts!

No-Bake Peanut Butter Oat Bars

By: Snap Fitness

If you’re looking for a sweet but healthy treat, these peanut butter oat bars are the perfect solution. Made with whole grains and nutritious peanut butter, this filling snack can be made in minutes!



1 cup oats

1/4 cup honey

1/4 cup peanut butter

2 Tbsp chocolate chips



  1. Stir oats, honey and, peanut butter in a medium-sized bowl.
  2. Add in chocolate chips.
  3. Press into a small square dish (about 1/2 inch high) on parchment paper.
  4. Refrigerate for at least one hour.
  5. Cut into six pieces and wrap with plastic wrap to store individually.
  6. Store in refrigerator or freezer.



Servings: 6

Calories per serving: 159

Fat: 9 g

Carbohydrates: 19 g

Fiber: 1 g

Sugar: 15 g

Protein: 1 g


Posts 41 - 50 of 629