Snap Fitness Health & Fitness Blog

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How to Motivate Yourself

By: Snap Fitness

 This time of year can be tough to get yourself to the gym and give 100 percent in your workouts. Our New Year's resolutions tend to be replaced by the "winter blues." Don’t let the blues get you down and differ you from your goals! We compiled a list of useful tips to help get you back on track with your fitness regimen. 

 

Write down your workouts 

  • Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.

 

Have a workout partner

  • It could be a significant other, a family member, or a friend. This person will help to push and encourage you.

 

Keep track of your accomplishments

  • Looking at your progress and how far you’ve come will motivate you to go further. Keep pushing!

 

Switch things up

  • By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.

 

Crank the beats

  • Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.

 

A short workout is better than no workout

  • Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.

 

Sign up for an event

  • Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.

 

Rest!

  • Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.

 

For more motivation, nutrition, and fitness tips, follow us on Pinterest!

 

Tortilla Pizza Recipe

By: Snap Fitness

If you love pizza as much as I do, you know it’s imperative to find a healthier version! This is one of my favorite dinners, not only because it satisfies pizza cravings, but it’s SO easy to make and comes together in about 20 minutes. The nutrition statistics mean you don’t have to feel bad about eating two!

 

Ingredients:

4 tortillas (sprouted or whole wheat)

1 cup pizza sauce

1 green pepper, thinly sliced

1/2 onion, thinly sliced

2 oz mushrooms, thinly sliced

1 cup shredded mozzarella

 

Instructions:

Heat oven to 400 degrees.

When oven is hot, put tortillas in oven. Bake for five minutes, then flip over.

Bake for another 4-5 minutes, until golden brown and remove from oven.

Top with sauce, veggies and cheese and bake for another 10-14 minutes, until cheese is melted. (You can always turn on the broiler for a few minutes if you want to speed up the process.)

Remove from oven, let sit for a minute and slice!

 

Nutrition: (4 servings, 1 pizza each)

249 calories, 8 grams of fat, 33 grams carbohydrates, 6 grams fiber, 8 grams sugar, 14 grams protein

 

Arm Day for Beginners

By: Snap Fitness

Starting a workout routine can be tough. You might not be familiar with the machines in your club or know where to begin with weights. Don’t worry, every expert was once a beginner!

 

Arm day is an important day to include in your weekly routine. Tank-top arms are always a goal for the warmer months, but you need to start working them now to see results in time for summer. Strengthening your arms takes time, and it’s key to build up your weights as time goes on. Start with these four exercises for your first few Arm Days. Add weight as you see fit!

 

Here are four basic arm exercises for beginners:

Bicep Curl: Start with a dumbbell in each hand. Slowly lift your weights to shoulder-level while keeping your elbows by your sides. Slowly lift back down to the starting position. Repeat 10 times for two or three sets.

Chest Fly: Grab a mat and lay on your back. Start with dumbbells facing upwards in each hand and arms extended out on the floor. Lift weights up to meet above your chest, then return back to the starting position. Avoid locking your joints when your arms are out straight. Repeat 10 times for two or three sets.

Tricep Extension: Hold dumbbells in each hand above your head. Move arms down so your elbows are at a 90-degree angle. Lift weights back up above your head. Repeat eight times for two sets.

Bent-Over Row: Lean forward with weights in each hand. Pull weights up towards your sides, and bring them back down. Keep your arms as close to your side as possible. Repeat 10 times for two sets.

Chocolate Cherry Protein Shake

By: Snap Fitness

Valentine’s Day is around the corner, which means you may be tempted with chocolate or other candy treats from a special someone! Instead of polishing off a heart-shaped box of chocolates, we have a healthy protein shake for you! Not only will it satisfy your seasonal sweet tooth, it’s perfect for a post-workout treat. Try our Chocolate-Cherry Protein Shake and share the recipe with your valentine!

 

Ingredients:

½ cup low-fat cottage cheese

1 scoop chocolate protein powder

5-10 ice cubes (depending on the consistency you prefer)

½ or 1 cup water (depending on the consistency you prefer)

1 tablespoon cocoa powder

½ cup frozen cherries

 

Directions:

1. Place all the ingredients in a blender.

2. Blend to your preferred consistency.

3. Pour in a glass and enjoy!

 

“Break the Fast” with Breakfast

By: Snap Fitness

Breakfast is one the toughest meals to master for a number of reasons. Between busy schedules and habits of not eating in the morning due to not feeling hungry, breakfast is often an afterthought in the morning. However, breakfast should be at the forefront of each and every person’s morning ritual. The benefits of eating in the morning are clear and becoming increasingly obvious with more and more research. It can be difficult to build this habit as our metabolism adapts to our eating patterns over time; for many people, that is the absence of food in the morning. It can take the body two or three weeks to physiologically adapt to the addition of breakfast, but the changes that accompany that addition are well worth the effort.

 

Overnight, our body essentially goes through a fasting process, as no calories are consumed for an extended period of time. Without “breaking the fast” in the morning, the metabolism will remain slow until the next meal is consumed. This can be troublesome though, as the body is in a state that will want to store more of what is consumed then used for energy. We have to keep in mind that our bodies are meant to be in motion for the majority of the day, so eating throughout the day gives us the energy to do so. The more we are able to move through the day, the more calories we will burn and the higher the metabolism will stay. Those that skip breakfast tend eat foods with more of a sugar/fat component to them, negatively affecting the glycemic index and hurting their metabolism further. Reduced stress and an increase in hormones that positively affect lean body mass has also been associated with people that consume a good breakfast. So for 2015, make breakfast one of your resolutions to see a dramatic difference in your body.

 

Here is a recipe I use during my really busy weeks from heandsheeatclean.com. Make these on Sunday (or any off day) and have them ready for the rest of week. A quick warm-up in the microwave and breakfast is ready!

 

Ingredients:

4 scallions, minced

2 carrots, shredded

1/2 red bell pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

Dash of sea salt and pepper

 

Directions:

1. Preheat oven to 375 degrees. Coat a 12-muffin tin with olive oil.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. 
5. Serve!

 

Complex Carbs vs. Simple Carbs

By: Snap Fitness

Carbs are either your best friend or your worst enemy. There are two different types of carbs that can affect you differently: complex carbs and simple carbs.

 

Complex carbs (“Good” carbs)

  • Are beneficial from the moment you wake up until your post-workout.
  • Are high in fiber helping you to feel fuller longer.
  • Are high in vitamins and minerals.
  • Give you sustained energy.
  • Examples:

           - Whole grain pastas and breads

           - Brown rice

           - Sweet potatoes

           - Oats

           - Green vegetables

           - Fruits

 

Simple carbs (“Bad” carbs)

  • Are digested quickly and don’t contain vitamins or minerals that are used by the body. If unused, they are often stored as fat.
  • Are nutrient-stripped to make them inexpensive.
  • Are often converted to fat.
  • Make you feel tired due to fluctuations in blood sugars.
  • Contain added sugars to make them more flavorful to consumers.
  • Examples:

            - Treats and candy

            - Refined/white breads

            - Sodas, artificial juices, and high-sugar drinks

            - Any processed foods

 

 

How to Prepare for Your First 5K

By: Jodi Sussner, Director of Personal Training

With spring just around the corner, you may be more motivated to hit the treadmills to prepare for an outdoor running event. If you haven’t run a 5k and you’ve always wanted to, this article is meant just for you!

 

I have put together a 5k training program that you can do right in your Snap Fitness club. Taking the first step is always the toughest – let’s leap!

 

Rundown to Running: Here is an 8-week sample workout to get you up and running and ready for your first 5k race!

 

Simple and Fast Protein Pancake Recipe

By: Snap Fitness

This recipe is one serving and makes approximately three to four medium pancakes.

 

Ingredients:

3/4 Cup Liquid Egg Whites

1/2 Cup Roll Oats

2 TBSP Fat Free Cottage Cheese

 

Directions:

1. Add ingredients to a blender. Blend into batter.

2. Pour onto skillet and make like a normal pancake.

 

Optional flavors that can be added to batter:

Cinnamon

Pumpkin Spice

Cocoa Powder

Maple Extract

Almond Extract

Vanilla Extract

Mint 

 

Incline Training With a Twist

By: Snap Fitness

This workout is designed to focus on getting your heart rate up but also provide a nice burn for your legs. Walking at an incline burns significantly more calories than walking on flat ground. We are also going to add a little bit of a strength aspect in with some light dumbbells too.

 

Workout Prep

Grab a set of dumbbells that equal somewhere between 10% and 15% of your total body weight and set them near the treadmill for easy access.

 

Warm up

Hop on the treadmill and start walking for 5 min to warm up. No incline needed at this time, just get loose and get those muscles ready to work.

 

Main Set

After 5 minutes of walking, significantly increase the incline level of the treadmill so we can really start burning; shoot for a 15% grade or steep as you can get without holding on at all. No hands for this work!  Most people are able to walk at 2.2 to 3.5 mph for this section, but start conservative and add speed if you can as you go. 

 

Grab your weights and walk for 25-35 minutes at that incline while keeping an upright posture, don’t slouch! While walking, work on taking long strides and firing your entire leg as you walk. If you start to feel some shoulder fatigue (trust me you will) throw in a few curls, presses, or raises while walking to get the blood flowing even more. It’s important to let the dumbbells just hang down while walking. Avoid the urge to shrug or swing the weights. They are designed to add dead weight for an extra leg strength aspect, not for a shoulder and arm workout.

 

Extra Credit Finisher

Once you’re done, if you still have gas in the tank, bring the incline down to flat and walk, jog, or run for an extra 10 min. Get those arms moving and legs turning over. This is going to feel like a big downhill after that mountain you just climbed! Great job if you complete it all and enjoy the burn.

 

At Home or at the Gym HIIT Circuit

By: Snap Fitness

Equipment Needed:

2 to 8-pound dumbbells (DB)

Floor Mat

 

Warm-up:

10-minute cardio at medium speed (3.5-3.8 mph)

 

HIIT Circuit:

Squat to Single Shoulder Press with DB - 4 Sets – 12 Reps

Mountain Climbers - 30 Seconds

Side Lunge with DB - 4 Sets – 12 each Reps

DB Punches with DB - 30 Seconds

Alternating V-Up with DB on Mat - 4 Sets – 12 each Reps

Jump Squat - 30 Seconds

DB Tips to Shoulder Press - 4 Sets – 12 each Reps

Elbow Plank on Mat - 30 Seconds

 

Allow yourself a one-minute water break between sets. Repeat circuit four times.

 

Cooldown:

20-30 minute cardio at medium speed (3.5-3.8 mph)

10 minutes of stretching on your mat

 

Posts 41 - 50 of 573