Snap Fitness Health & Fitness Blog

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Strong to the Core Workout

By: Snap Fitness

Tighten and sculpt your core with this workout routine. Add these abdominal exercises to the end of a cardio routine for fast results!

 

If you’re new to working out, repeat the movements below once through. Looking for a challenge? Repeat these six movements three to four times for a serious burn.

 

Raised Mountain Climber: Using an elevated piece of equipment, like a bench or step, preform slow and controlled mountain climbers. Press your right knee toward your chest while engaging your core and hold for three seconds. Return to starting position and repeat on the left side.  Perform 30 total, alternating sides.

 

Plank Raise: Perform a classic plank on your forearms. Raise one leg four inches off the ground and hold for four seconds. Lower your leg, returning to the staring position and repeat on the other side. Perform 10 total, alternating sides.

 

Leg Raises, Laying Down: Lay flat on your back with your legs straight up. Lower both legs toward the ground, keeping your back flat and core engaged. Continue lowering your legs as far as you can while keeping your lower back flat and your abdomen in. Perform 20 total.

 

Side Planks with Twist: Lie on your right side with your legs straight and place your right arm underneath you, hand flat on the floor. Raise your body so it is in a diagonal line and raise your left arm toward the sky. Keeping your body stable and in a diagonal, reach your left arm forward and scoop it toward yourself, hovering above the floor. Reach back out, returning your left arm toward the sky. Repeat 10 times on each side.

 

Glute Bridge: Lay on your back with your knees bent. Keeping your arms on the ground raise your hips into the air. Create a diagonal line from the top of your knees to your shoulders. Lower and lift your hips, tightening your glues and core each time. Perform 40 total.

 

Plank Walk Out: Start in a standing position. Bend from the hips toward the ground until your hands reach the floor. If needed, slightly bend your knees to reach the floor. Walk forward on your hands until your reach plank position. Hold the plank for three seconds and then walk back to the starting position. Repeat 10 times.

Kale and Onion Quesadilla

By: Snap Fitness

Add some greens to the classic quesadilla! This vegetarian meal is packed with protein and comes together in just a few minutes; it’s perfect for breakfast, lunch, or dinner!

 

Ingredients

1 tbsp olive oil

1 small red onion, thinly sliced

5 oz kale (about 6 cups chopped kale)

4 whole grain or sprouted tortillas

2 cups shredded cheese

Optional toppings: light sour cream, salsa, chopped cilantro

 

 

Instructions

  1. Heat oil in a large pan.
  2. Add onion and sauté for about three minutes.
  3. Add kale and stir occasionally. Cook for another three to four minutes until kale is wilted.
  4. Transfer to bowl and set aside.
  5. Wipe out pan and heat over medium-low heat.
  6. Add tortilla to pan and sprinkle with 1/2 cup cheese. Add about 1/4 of the kale mixture to one side.
  7. Fold quesadilla in half and cook for about two minutes per side, until cheese is melted.
  8. Serve with salsa, sour cream, and chopped cilantro if desired.

 

 

Nutrition:

Servings: 4 servings

Calories per serving (without toppings): 411

Fat: 25g

Carbohydrates: 30g

Fiber: 4g

Sugar: 2g

Protein: 20g

 

Key Lime Pie Protein Smoothie

By: Snap Fitness

You’ll find 450 calories and 47 grams of sugar in a standard slice of key lime pie. Here’s a healthier substitution! This protein-packed smoothie has the classic key lime pie flavor-perfect for a refreshing post-workout “treat.”

 

Protein Smoothie:

1 (6 ounce) key lime pie yogurt (Greek or light recommended)

1 cup skim or almond milk

1/2 frozen banana (peeled and chopped before freezing)

1/3 cup fresh baby spinach

1 scoop vanilla protein powder

1 tbsp lime juice

Zest of one lime

½ tsp vanilla extract

3-4 ice cubes

 

Optional Toppings:

1/4 c low-sugar granola

Unsweetened coconut flakes

Additional lime zest

 

Instructions:

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

Pour into a glass.

Sprinkle on the toppings of your choice and enjoy!

 

Servings: 2

Calories (excluding toppings): Approx. 210

Carbs: Approx. 25g

Sugar: Approx. 15g

Protein: Approx. 38g

Treadmill Tips for Indoor Running

By: Snap Fitness

While there is no replacement for road or trail running, unpredictable spring weather can sometimes force us inside to get in our miles. Below are five treadmill tips, for newcomers and regulars alike, to keep in mind the next time you jump on for an indoor run.

 

Warm up correctly: Before you crank up the intensity, warm up for five minutes on the treadmill. Jog or walk at an easy pace to warm up your muscles and prepare for an effective workout.

 

Check your form: Be conscious about your treadmill form. Focus on running with the same form and stride you would outdoors. Gaze ahead, land mid-foot, keep your hands at your waist, check your posture, and relax your shoulders.

 

Use incline to your advantage: Maximize your workout and burn serious calories by increasing the incline on your treadmill. By adding inclines to your interval workouts, you’ll develop a strong aerobic base, great for those training for longer endurance runs. Incline training will also significantly increase your muscle activity. Alternate between incline and speed adjustments as you continue indoor treadmill training.

 

Cool down: Once finished with your workout, be sure to bring your heart rate back down so that your breathing returns to a normal rate. Similar to warming up, you’ll want to spend at least five minutes walking at an easy pace. Be sure to give your leg muscles a good stretch too!

 

Treadmill etiquette: During your run, mind those near you and keep your music at a respectful volume. Once you’re done with your workout, be sure to thoroughly clean the treadmill, using a cleaner and rag or paper towels to wipe down the machine.

Five Healthy Condiment Swaps

By: Snap Fitness

If you aren’t careful, condiments can pack on empty calories because most are high in saturated fats and added sugars. Luckily, we have some healthy alternatives so you can swap out unhealthy condiments in exchange for flavorful, nutritious substitutes.

 

Swap mayo for avocado: With 10 grams of fat in one tablespoon and zero vitamins, mayonnaise is the king of empty calories. Replace it with avocado to nourish your body with heart-healthy unsaturated fats, fiber, and Vitamin C.

 

Switch sour cream for plain greek yogurt: Greek yogurt has five times the amount of protein as sour cream for about one third of the calories. You’ll barely notice a difference with this satisfying exchange!

 

Trade butter for olive oil: The large amounts of cholesterol and saturated fats in butter make this the worst thing to spread on sliced bread. Unsaturated fats found in olive oil are better than butter and your arteries will thank you.

 

Substitute peanut butter for almond butter: Peanut butter is an ok choice, but it is lacking in vitamins and minerals compared to almond butter; which is brimming with antioxidant Vitamin E, as well as Magnesium and Iron.

 

Swap mayo-based veggie dip for hummus or salsa: Don’t cancel out a good choice with a bad one! Dip your veggies in a low-calorie dip like hummus or salsa.

Energy-Boosting Smoothie

By: Snap Fitness

Supercharge your morning with a smoothie packed with berries and leafy greens. A cup of fresh or frozen berries contains high levels of vitamins and minerals. Leafy greens, such as spinach and kale, contain Vitamin B, known to keep your energy levels up throughout the day. Both berries and greens contain Vitamin C, a natural powerhouse of energy!

 

Ingredients

 

2 cups of skim or almond milk

1 cup fresh or frozen berries

1 cup spinach or chopped kale

2 tsp honey

3-4 ice cubes

 

Directions

 

Combine all ingredients in blender until smooth.

Pour into a glass and enjoy!

 

Servings: 1

Calories: Approx. 290

Carbs: Approx. 52g

Protein: Approx. 18g

Buffalo Cauliflower Bites with Avocado Blue Cheese Dressing

By: Snap Fitness

One of America’s favorite tailgating snacks has taken new, healthier form. This recipe is an alternative to classic chicken wings - still satisfying and hot! Try these guilt-free cauliflower bites as an appetizer or a side dish at your next gathering.

 

Servings: 4

Prep time: 5 minutes

Cook time: 15-20 minutes

Fridge time: Overnight for the dressing

 

Buffalo Cauliflower Ingredients

1 head of cauliflower, cut into bite-sized pieces

1 tbls. olive oil

1/2  tbls. garlic powder

1 tsp. salt

1 tsp. pepper

2/3 cup of your favorite hot sauce

1 tbls. coconut oil (melted)

 

Instructions

  1. Preheat oven to 450 degrees.
  2. Gently toss cauliflower with olive oil, salt, pepper, and garlic powder.
  3. Spread the cauliflower in a single layer on a sheet pan.
  4. Cook for 10-12 minutes.
  5. Mix hot sauce and coconut oil together and gently toss the partially-cooked cauliflower in the mix. 
  6. Return the cauliflower to the baking sheet and continue cooking for five to seven minutes.
  7. Serve immediately with Avocado Blue Cheese Dressing and celery sticks.  

 

Dressing Ingredients

8 oz. Greek plain low-fat yogurt

1 avocado

1 tsp. onion power

1 tsp. garlic powder

1 tsp. Worcestershire sauce

1 tbls. red wine vinegar

2 tbls. buttermilk

2 tbls. lemon (juice)

6 oz. blue cheese (crumbled)

Cayenne (dash)

Salt

Pepper

 

Instructions

  1. Blend yogurt and avocado until smooth.
  2. Mix in the remaining ingredients and refrigerate overnight.
  3. Refrigerated dressing will keep for up to one week.

 

 

Buffalo Cauliflower Bites

Calories per serving: 112

 

Dressing

Calories per 2 oz. serving: 171

 

Grow Fresh Herbs at Home

By: Snap Fitness

Brighten up your best summer dishes with homegrown herbs. We’ve listed our favorite easy-to-grow herbs below that can save you money at the supermarket while adding major flavor to your main dish, appetizer, or refreshing lemonade!

 

Basil – Add vibrant flavor with this versatile herb. Keep your basil plant in a sunny, south-facing window for natural light and warmer temperatures. Prune regularly and enjoy on top of your pizza, in your homemade pesto, or other tasty recipes!

 

Cilantro – This divine herb craves bright light but dislikes direct sunlight. Keep temperatures at bay, around 70 degrees, for an extended harvest. Snip your cilantro every few weeks to prolong the harvest time of this short-lived herb. Cilantro is perfect for topping taco salads, adding to brown rice along with lime, and a summer salsa!

 

Parsley – Parsley craves sun and will grow best in a south-facing, sunny window. Be sure to turn the gardening container every few days so the parsley doesn’t lean into the sun. Keep the soil most and harvest when it reaches three to four inches in height. Balance our your favorite savory dishes by adding parsley. Try it on your favorite quiche recipe or a homemade dressing.

 

Mint – Brighten up your summer dishes with this flavorful herb. Place your gardening container in an area with indirect light and keep soil moist. Mint appreciates humidity so for best results, mist your plant between watering. Harvest your mint sprigs before the plant flowers and submerge leaves in your favorite flavored iced tea or a Thai-inspired salad!

No Equipment Needed Circuit Workout

By: Snap Fitness

High-intensity cardio workouts burn calories fast! Simple movements done quickly can bring big results your way. Modify as needed and always remember to properly warm up and cool down.

 

Warm-Up

 

Start out with some easy stretching and light marching or jogging in place. Five minutes should be good for most individuals.

 

Workout

 

CIRCUIT ONE:

Repeat two to three times.

 

Jumping Jacks - One minute

High Knees - One minute

Burpees - One minute

 

CIRCUIT TWO:

Repeat two to three times.

 

Mountain Climbers – One minute

Side Lunges – Ten sets (Left side lunge and right side lunge are one set)

Jump Squats - 15 reps

 

Repeat each circuit two to three times. Allow yourself a one-minute break between each circuit.

 

Cool-Down

 

Five minutes of stretching.

Sculpt Your Glutes and Thighs in Five

By: Snap Fitness

Shape up your lower body and shake up your routine by adding these moves to your leg workout. These challenging movements will target your glutes and thighs, giving you a sculpted, lean look!

 

Sumo Squat with Calf Raise - Stand with your feet wider than hip-width apart with your toes slightly turned out. Perform a deep squat, lifting your heels off the ground. Count to two then lower your heels and return to a standing position. Ready to feel the burn? Hold a weighted ball or Kettlebell at your chest while performing the exercise. Perform for one minute.

 

Skaters - Tone your thighs with this plyometric exercise. Start with a small squat, jump sideways to the left, landing on your left leg. Without touching the floor, bring your right leg behind you to your left ankle. Reverse direction by jumping to the right and following through with your left foot behind your right ankle. Perform this move for one minute.

 

Curtsey Lunge - Start with your feet hip-width apart, arms at your side or resting on your hips. Cross your right leg behind your left and rest your toe on the floor about two feet behind you. Keep your right heel up while performing a squat. Do not let your left knee extend past your toes. Return to the start and repeat on the other side. Alternate sides for one minute.

 

Squat with Leg Lifts – Work your legs and hips with this variation on the classic squat. Start by performing a standard squat. While returning to standing position raise your right leg to the side. Keep your upper body straight and do not bend your knee. Repeat on the opposite leg. Perform for one minute.

 

Pilates Swimming – Lie flat on your stomach with arms stretched out in front and legs stretched behind you. Engage your core muscles and raise your head and chest off the mat slightly. Lift your right arm and your left leg off of the mat. Switch your arms and legs; lifting your left arm and right leg off the mat. Continue switching to your own rhythm. Perform for 30 seconds.

Posts 41 - 50 of 621