Snap Fitness Health & Fitness Blog

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Spaghetti Squash Casserole

By: Snap Fitness

Spaghetti squash is a great seasonal ingredient to incorporate when you’re trying to
avoid noodles. This dish is naturally gluten free (just check your cheese if you’re using
pre-shredded) and can easily be made vegan by using a vegan cheese or omitting it
entirely. This casserole is made almost entirely of vegetables, so it’s great to eat an
hour or so before working out, then have a protein rich snack afterwards to help your
muscles recover.

Spaghetti Squash Casserole

1 medium spaghetti squash, halved and seeds removed
1 tablespoon olive oil, plus more for rubbing the squash
1 medium onion, chopped
8 ounces baby portobello mushrooms, sliced
1 clove garlic, minced
Coarse kosher salt and freshly ground black pepper
One 14.5 ounce can diced tomatoes, drained of excess liquid
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 cup shredded mozzarella cheese
Chopped fresh parsley (optional)

Preheat the oven to 400ºF. Spray an 8x8 baking dish with cooking spray and set aside.
Rub the cut side of the squash lightly with olive oil and season with salt and pepper.
Place both halves cut side up on a baking sheet and bake until tender when pierced
with a fork, 50-60 minutes. Remove from the oven and allow to cool slightly before
scraping the insides of the squash with a fork to remove the stringy flesh. Place the
squash “noodles” in a large bowl and set aside.


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5 Best Fall Protein Shakes

By: Snap Fitness

These five protein shakes are perfect for this autumn weather! They include pumpkin, apple, and cinnamon flavors. 


1.  Apple Pie Protein Shake

Satisfy your sweet tooth with this healthy protein shake that tastes like apple pie.


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2.  Pumpkin Protein Shake

Pumpkin is a fall-time favorite when it comes to flavors.


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3.  Caramel Apple Protein Shake 

Fall wouldn’t be what it is without the combination of caramel and apples. There is truly no better merriment of flavor than these two unique tastes! 


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4.  Pumpkin Pie Protein Smoothie

Kick off fall with this delicious pumpkin pie protein smoothie that will take your taste buds to new heights.


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5.  Cinnamon Roll Protein Shake

If you have a cinnamon roll craving but don’t want to ruin your diet, try this delicious protein shake. It will satisfy your sweet tooth any time of the day.  


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What fall protein shake is your favorite? Tell us on our Facebook or Twitter.


Buns of Steel Workout

By: Snap Fitness

A lower-body circuit is just as important as a upper-body circuit. You use your quads and hamstrings for functional movements, such as putting groceries away in your kitchen. It’s important to continually strengthen them.


In the lower-body circuit, warm up with elbow-to-knee squats. After you go through the circuit twice, end with a speed walk. This increases your heart rate, which means an increase in calorie burn, and works out any soreness from muscle fatigue.


Do this circuit twice through:

Elbow-to-knee squats – two sets of 30

Cable kick back – two sets of 15

Ball bridge – two sets of 30 

Lunges length of gym (down and back is 1) - three times

Weighted elbow to knee squats – two sets of 30

Speed walk on incline of 10% for five minutes


Upper-Body Blow Out

By: Snap Fitness

This upper-body circuit works your shoulders, biceps, triceps, lats, traps, and chest (among many others). It’s important to work your upper body daily, as those muscles play key roles in good  posture and functional movements. In addition, your abs will feel the burn because you also use your stabilizer muscles during single-arm hammer curls and shoulder presses. This circuit targets all areas of the chest; doing wide push-ups and heavy-plate loaded chest press targets two different locations, so you get a more well-rounded chest exercise. 


Do this circuit two times:

Single arm hammer curls – two sets of 15

Single arm shoulder press – two sets of 15

Wide push-ups – two sets of 15

Heavy pull down machine – three sets of 10

Cable tricep extension – two sets of 15

Heavy chest press (plate loaded) – three sets of 10


Upgrade Your Oatmeal

By: Snap Fitness

Oatmeal is a staple among the health-conscious and for very good reason! It’s 100% whole grain and boasts 5 grams of protein and 4 grams of fiber - all for 150 calories! But it’s a little boring all on its own, so today, I’m going to show you how to upgrade your oatmeal in a tasty, healthy way! We’ll top our oats with a little fruit (blueberries for lots of antioxidants), some greek yogurt (for a mega-dose of protein) and some almonds (full of nutrients and healthy fats) - and if you need a little sweetness, a drizzle of honey or maple syrup. It’s a bowl that will keep you full until lunchtime and it comes together in minutes.


Servings: 1



1/2 cup oatmeal

1/2 cup blueberries, fresh or frozen

5-7 oz container of plain greek yogurt

1 Tbsp almonds

1 Tbsp honey or maple syrup



Prepare oatmeal as directed.

Top oatmeal with berries and yogurt.

Roughly chop almonds and sprinkle over oatmeal.

Drizzle with honey or maple syrup if desired. 


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Individualized Metabolism

By: Snap Fitness

According to Dr. Jade Teta, finding the proper balance between cortisol’s muscle-burning effects and testosterone’s muscle-building effects is of vital importance when training to develop the tight muscle physique we all want.


Every exerciser is as different on the inside as they are on the outside. Modern medicine has realized this concept, but for some reason, we don’t when it comes to individual fitness. Whether we’re building muscle or burning fat, there seems to be a popular wisdom on how to achieve that. In reality, this one-size-fits-all concept does not work for everybody.


When you go into a gym, you will see personal trainers and fitness enthusiasts doing the same style of workout, one after another, over and over. Some of these people look great and seem to thrive and others struggle to put on even an ounce of muscle and are confused by this.


Unfortunately, it’s sometimes difficult to look past our old beliefs to see there may actually be another way to derive the same results. As a trainer, I consider my client’s genetic make-up, age, and gender. Nutrition plays just as much a role in muscle gain and fat burn as does your workouts. Hormones play a role for both men and women working out and what their overall results will be.


If you’re hiring a trainer, make them do the research. Make them train you according to your body type and your health.


Apple Pie Protein Shake

By: Snap Fitness

Satisfy your sweet tooth with this healthy protein shake that tastes like apple pie. It makes a delicious, healthy breakfast on-the-go.



1 scoop vanilla whey protein

1 apple

1/4 cup vanilla greek yogurt

1 tbsp. cinnamon

4-5 ice cubes



Combine all ingredients in a blender and blend until smooth.


Enjoy immediately! 


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Pizza Salad

By: Snap Fitness

Get your pizza fix without compromising all your hard work in the gym. You can get all
your favorite italian flavors with the cheese, onions, tomatoes, and spices by serving
them on top of leafy greens instead of a carb-heavy dough. This salad serves two with
more than enough dressing to go around. Serve the dressing on the side and dip your
fork in it prior to stabbing a bite to cut down on calories.

Pizza Salad

For the salad:
1 heaping cup grape tomatoes
1 teaspoon olive oil
2 cups baby arugula
2 cups baby spinach
8-10 basil leaves, torn into bite sized pieces
14 Kalamata olives
1/4 small red onion, thinly sliced
20 fresh mozzarella pearls
8 small slices shaved Parmesan cheese
2 slices whole grain, no sugar added bread, such as Ezekiel bread
1 garlic clove, halved


For the dressing:
3/4 cup balsamic vinegar
1/2 cup olive oil
2 garlic cloves, pressed
2 teaspoons dried parsley
1 teaspoon dried oregano


Heat olive oil in a medium pan over medium heat. Add the tomatoes and cook, stirring
occasionally, until they begin to burst and brown, about 10 minutes. Remove from the
heat and allow to cool slightly.


While the tomatoes are cooking, assemble the dressing. Combine all ingredients in a
mason jar or small bowl and shake or whisk until thoroughly combined.
In a large bowl, toss arugula, spinach, basil, olives, onion, mozzarella, and cooled
tomatoes. Divide between two plates.


Toast the bread, then rub each warm slice with the cut side of the garlic. Cut the bread
into cubes and place cubes and Parmesan cheese on top of the plated salad. Serve
with small cups of dressing.




5 Ways to Ensure a Good Workout

By: Snap Fitness

The easiest way to tell if your last workout was hard enough is to see how you feel a couple different times after the workout. If you’re sweating, a little sore, or breathing heavy, these are all good indications that you did what you needed to do in the gym. A little later after your workout when you can “feel” it getting up out of a chair or walking around the house; that’s probably a good sign, too! How about the next morning? A little stiff, a little tight, and sporting some muscle soreness? Perfect! These are all great indicators but keep a few things in mind to make sure you’re pushing yourself but not overdoing it.


Here are my five keys to keep your workouts at the right difficulty level:


1. Being a little sore is a great indicator but you shouldn’t be crippled the next day.  Any trainer can totally wipe out a client and have them wreaked the next day, the key is to do just the right amount of “damage” and not too much!


2. Try new things in your workout. Keeping your routine anything but routine is a great way to find your weaknesses and see where you need to improve and get stronger.


3. Don’t buy in to the “No Pain, No Gain” idea. I never want to have a client in real pain the next day after a workout. I like when they experience some soreness or feel muscles they haven’t felt in a while but real genuine pain should not be part of the equation. Anything over a 3 on a scale of 1-10 is too high for my liking.


4. Break a sweat every single time. Your workout is almost certainly not doing you enough good if you are not getting your heart rate elevated and moving enough to start sweating. I’m not saying you need to look like you just jumped in a pool with your clothes on when your workout is over but we should see a few drops of sweat for sure.


5. Find your personal limit in a given area. Find an activity and see how far you can safely push it and mark your progress! Then in a few weeks try to beat that previous best and never settle for just OK! You can make sure your working “hard enough” if your keep pushing your personal limits and reach for those goals you’ve set.




30-Minute Killer Cardio Workout

By: Snap Fitness

Running for minutes and miles on end can get boring. This cardio set will keep you on your toes and your heart racing – what a great combo!


Do as many rounds as possible in 30 minutes:

Run .33 miles 

30 burpees 

30 squats 


Posts 41 - 50 of 499