Snap Fitness Health & Fitness Blog

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Juicing for Weight-Loss

By: Snap Fitness

Are you in a weight-loss “funk”? Have you ever considered juicing a few meals to help get over that plateau? Juicing provides your body with easily absorbable nutrients. It also helps flush toxins out of your system. You can replace one or more meals a day with juice or go on a juice fast with the guidance of a nutrition consultant. Upon juicing, it is best to drink it immediately since the juice loses its nutrients once it is exposed to oxygen. 

 

Here are a few of the top juices to try:

 

Carrot Juice: Ideal for post-workout, carrot juice is loaded with vitamin A, which helps repair sore muscles. This nutrient-dense vegetable juice is an ideal addition to a weight-loss program. Add some ginger if you'd like an additional flavor and nutrient kick.

 

Green Juice:  Kale and spinach are some of the healthiest greens to squeeze nutrients out of. Kale contains properties that help detoxify the body and reduce inflammation. Spinach contains thylakoids, which has the ability to depress hunger. Throw in a cucumber and an apple for more flavor.

 

Beet Juice: This root vegetable is one of the richest dietary sources of antioxidants and naturally occurring nitrates. In addition to lowering blood pressure, this juice can help the body respond to exercise by balancing oxygen and improving stamina. Toss in an apple and or orange to make this juice sweeter.

 

The Deltoid Triple Threat

By: Snap Fitness

If you want sculpted and defined shoulders, then you need to work all three areas of the deltoid muscle. Yes, that's right — the shoulder is actually made up of three individual muscles: anterior deltoid (the front part), medial deltoid (the middle part), and the posterior deltoid (the back part of the shoulder).

 

I call this workout the Deltoid Triple Threat. It's a double combination of three exercises to be performed in a super-set fashion for a total of three sets with a 30-second rest in between each set. This means that you will perform the first three exercises with very little or no rest. When you have completed all three exercises, then rest for 30 seconds before attacking set number two. When you have done the first three exercises three times through, then it's time to move on to the next group of three exercises.   

 

Exercise Set 1:

-Dumbbell shoulder press

-Dumbbell lateral raise

-Dumbbell bent-over fly

 

Exercise Set 2:

-Dumbbell front raises

-Unilateral cable lateral raise

-Cable face pulls with a rope

 

 

Kelly

Skinny Reuben Recipe

By: Snap Fitness

A fresh take on a classic sandwich! The average Reuben is almost 800 calories, which is a big chunk of your recommended daily caloric intake. Instead of skipping out on the flavor, remove a slice of bread. This makes a delicious open-faced sandwich at 350 calories. You get the same great taste but with half the calories.

 

Ingredients:

3 Tbsp light mayonnaise

1 Tbsp ketchup

2 slices rye bread

4 oz corned beef

1/2 cup sauerkraut, drained

2 oz swiss cheese

 

 

Instructions:

Combine mayonnaise and ketchup in small bowl. (If you want to get fancy, add some chopped pickles and horseradish.)

Turn broiler on high.

With the bread on a baking sheet, spread both slices with the mayonnaise mixture.

Top with corned beef, sauerkraut and cheese.

Broil for about 3-4 minutes, watching carefully!

 

 

Nutrition: (2 servings)

354 calories, 19 grams of fat, 21 grams carbohydrates, 3 grams fiber, 3 grams sugar, 26 grams protein

 

AMRAP Workout

By: Snap Fitness

AMRAP stands for As Many Rounds As Possible. This 15-minute workout is designed like many CrossFit workouts — a circuit that works the same muscle group right after the other, like box jumps or step-ups then going back into elbow-to-knee squats. Your only true “break” from legs in this circuit is the chest-to-ground push-ups. The reason for specifying chest-to-ground push-ups is to utilize the full range of motion in a complete push-up. By doing so, your chest/upper-body muscles are more likely to fatigue much faster! By keeping the rep count to low numbers, you will be able to complete faster rounds in the allotted time.

 

Workout:

Five elbow-to-knee squats

10 chest-to-ground push-ups

15 box jumps/step-ups

 

Do as many rounds as you can in 15 minutes.

 

Rachael

10 Ways to Make Your Groceries Last Longer

By: Snap Fitness

Eating healthy means eating lots of fresh produce. Sadly fresh veggies and fruit don’t stay fresh for very long. Here are some easy tricks to give your groceries some extra shelf life.

 

1. Store delicate herbs like flowers.

Put them in a jar with water, cover them with plastic, secure it with a rubberband, and refrigerate. This keeps delicate herbs like parsley, basil, cilantro, and chives fresh the longest.

 

2. Use a vinegar solution to make your berries last longer.

Mix together one part vinegar (white or apple cider) and ten parts water. Soak the berries in the mixture, drain, rinse, and put them in the fridge. The solution is diluted enough that you won’t taste the vinegar. Raspberries will last a week or more, and strawberries almost two weeks without getting moldy and soft.

 

3. One rotten apple can spoil the bunch.

It’s not just an old wives’ tale. When apples begin to decay, they emit ethelyne gas. If the rotting apple is mixed in with the good, the good apples start to absorb the gas and rot.

 

4. Don’t store onions with potatoes.

They spoil faster together. Instead store separate in a cool dry place with good air circulation, onions will last 2-3 months.

 

5. Store potatoes with apples.

The ethelyne gas produced by apples prevents potatoes from sprouting.

 

6. Put onions in pantyhose, and tie knots between each onion.

Onions stored in pantyhose will last as long as 8 months.

  

7. Wrap the crown of a bunch of bananas with plastic wrap.

They’ll keep for 3-5 days longer than usual. Bananas also produce more ethelyne gas than any other fruit, so keep them isolated on the counter.

 

8. Wrap celery, broccoli, and lettuce in tin foil before storing in the fridge.

It’ll stay crisp for 4 weeks or more.

 

9. Mason jars are your friend.

Produce will keep a few days longer if stored in a jar. Mason jars also provide a healthier and longer-lasting alternative to plastic tupperware, which deteriorates and stains easily. 

 

10. Clean your fridge.

Once something goes bad in your fridge or cupboards, it leaves behind mold that's ready to eat up your new food. Disinfect the fridge, it’ll make everything last longer.

 

What's your favorite trick that helps your groceries last longer? Share with us on Facebook, Twitter, or Instagram!

Shamrock Protein Shake

By: Snap Fitness

Satisfy your craving for the seasonal Shamrock Shake with this healthy alternative. Complete with protein and nutrients, you will love this minty fresh treat after your St. Patrick’s Day workout!

 

Ingredients:

 

½ cup Vanilla yogurt

1 scoop Vanilla protein powder

2 Packets of Stevia or sweetener of choice

½ cup Frozen spinach

1 cup Milk

2 drops Peppermint extract

5-10 Ice cubes

 

Directions:

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

Piña Colada Protein Shake

By: Snap Fitness

No spring break trip planned this year? No problem! This light, tropical, protein-packed shake is like spring break for your taste buds! It gives you the nutrients you need to recover from a great workout and stay full. 

 

Ingredients:

 

1 Scoop Vanilla Whey Protein
1/2 Cup Pineapple 
1 Cup Blue Diamond Almond Coconut Milk (60)
1/4 Cup Vanilla Greek Yogurt (40)
1-2 Cups Ice

 

Directions:

 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately! 

Quinoa Omelette Recipe

By: Snap Fitness

Breakfast on the weekends always means eggs in my house! Sometimes it’s simple with toast (and hopefully bacon!) and other times it’s a scramble or an omelette filled with lots of vegetables and a little cheese. In this omelette, I’ve included the whole grain portion of the meal right in the omelette, so no side is necessary! Switch up the veggies to include whatever you have, just about anything will work!

 

Ingredients:

1/2 cup cooked quinoa

1 tsp olive oil

1 cup grape tomatoes, sliced in half

1/2 Tbsp butter

2 eggs, whisked

1 oz goat cheese

salt and pepper

 

Instructions:

Prepare quinoa as directed. (I always make a full batch, but you’ll only need 1/2 cup per omelette.)

Heat olive oil over medium heat in a medium-sized nonstick pan.

Add tomatoes and cook for about 2 minutes.

Add quinoa and cook for another minute.

Set tomato mixture aside in small bowl, and wipe out pan.

Heat butter in pan over medium heat and tilt pan to coat bottom.

Pour in eggs, they should set right away. Tilt pan if necessary so that all uncooked portions reach the hot pan surface.

Continue cooking until no liquid egg remains. Add tomato mixture and goat cheese on one side and season with salt and pepper.

Gently fold over egg side on top of tomato mixture.

Slide omelette out of pan onto a plate.

 

 

Nutrition: (1 serving)

411 calories, 27 grams of fat, 20 grams carbohydrates, 4 grams fiber, 9 grams sugar, 21 grams protein

 

Become a Spartan Workout

By: Snap Fitness

The popularity of obstacle races such as Spartan Races and Tough Mudders has exploded over the past several years. They provide a unique challenge to athletes and generally active people alike that is different from any other kind of competition or exercise that exists. These races allow gym members to stay motivated through their workout programs and give them something new to strive for. While it is impossible to train for exact race circumstances due to the ever-changing nature of these races, there are some aspects that remain constant. This workout, with the proper progressions, will allow you to complete any obstacle encountered.

 

This workout contains two separate circuits to be completed on the same day. The goal is to build strength and then develop functional endurance related to muscular function that translates to what an individual may experience during an obstacle race.  

 

The first circuit is meant to build overall strength in accordance to muscular recruitment based on obstacle course racing. Essentially, the stronger these muscles are, the easier it will be to maneuver through the course and obstacles. These exercises will require a heavier load (more weight), so make sure to take time to recover in between exercises, about 30-45 seconds and about 90 seconds in between each circuit. The second circuit is meant to boost metabolic output and build the strength of multiple energy systems. To get the best results try to only rest when you have to, otherwise moving from exercise to exercise and only resting after the circuit is complete for 30 seconds.

 

Circuit 1

 

Complete three sets through this circuit. Take your time and allow recovery to happen in between exercises, taking about 30-45 seconds and about 90 seconds after each set.

 

Squats: In a Smith machine or squat rack, place the bar on top of the shoulder blades. Push the hips back keeping chest up and bend the knees down to just above a 90 degree angle. Make sure the drive up comes through the heels, using your gluteal and quadriceps muscles, while the core holds strong. Strong legs are a must! The quadriceps and glute muscles provide strength and stability for climbing up and down mountains, maneuvering efficiently in mud and powering you up, over and through many obstacles. Choose a weight that will only allow for 10 repetitions maximum. Looking for a range of 8-10.

 

Fireman Carry: Holding a pair of heavy dumbbells at your side, keep chest up and squeeze shoulder blades in the back. Maintain proper posture with the upper trapezius muscles in the back and forearms engaged to hold that position and weights. Walk from one end of the gym to the other. Start with a weight that will only allow you to travel to one side of the room, but not back as well. As you increase strength and endurance with this exercise, try to make it from one side of them room to the other and back. Then increase weight. Grip strength is a must for any obstacle race. 

 

Pull-ups: Hands should face away from your body and be placed wide enough for your elbows to bend to a 90-degree angle as you pull up. Chest stays out and the pull comes from the back and not the shoulders or arms. Keep shoulders down away from the ears and don’t lock the elbows on the way down. The Latissimus dorsi, or back, is an extremely important part of obstacle racing. Performing well during these races requires this muscle to be strong. From climbing ropes, to pulling tires, successfully crossing the monkey bars etc., the lats are used throughout obstacle races.

 
The goal is stay in the 8-10 repetition range. You can use an assisted machine or if you can do more then 10 with your own body weight, squeeze a dumbbell in between the ankles to add resistance.

 
Plank: In the prone position (face down) on the ground, hold your body up in the air in a flat position and belly button braced into the spine. Elbows should be directly under the elbows and start on the toes. Drop to knees if necessary. Without a strong core, the body will struggle to complete obstacles and maintain proper posture. This will put joints at risk for injury and burn more energy as muscles will need to fight harder to accomplish the goal at hand. Hold this position as long as you can! Each time you complete this exercise hold for a few more seconds.


Single Leg Deadlift: Balancing on one leg, bend at the hip bringing the chest forward until it is parallel with the ground. Keep the knee slightly bent and core braced, lift the back leg to assist with balance. Squeezing hamstrings and gluteus pull the chest back up to starting position. This exercise will provide power climbing up hills and assist with obstacles that require balancing on one leg at a time.

 
Stay in the range of 8-10 repetitions for each leg.

 

Circuit 2

 

Set a timer for 20 minutes and complete as many rounds as possible. Rest 30 seconds in between each circuit, if needed. Move quickly from one exercise to the next with little to no rest.

 

Box Jumps: This is a quick movement down and up. Bend knees and explode up on top of a step or box. Reset by stepping down and repeat as quickly as possible. Repetitions: 15-20.

 

Army Crawls: Start in a plank position. Move opposite arm and knee forward at the same time in a crawl movement, keeping hips and chest square to the floor. Abdominals should feel the brunt of this exercise, as they should be braced the whole time. Go for 45 seconds – 1 minute. If limited in space, just move a few crawls forward, then backwards and repeat until time is up.

 

Burpees: Start in a standing position then drop down to the floor for a pushup. After the pushup, pull knees in at the same time so feet are flat on the ground and you have a solid base underneath you. Jump into the air then land with soft knees to absorb the shock of the jump. Repetitions: 15-20.

 

Dumbbell Bent-Over Rows: Holding dumbbells hinge at the hip and push the hips back so the back remains flat. Squeeze shoulder blades together and pull dumbbells up to the side so hands end up next to the chest. Keep shoulders away from the ears and don’t allow the forearms to curl in. You should be using the middle of your back to pull up. Choose a weight that will allow for 15-20 repetitions.

 

Release Push-ups: In normal push-up position, lower body to the ground and once body is on the ground, lift hands off the ground squeezing shoulder blades together. Then place hands back on the ground and push body back up to starting position using your pectoral muscles (chest). Repetitions: 15-20.

 

Lunge With Shoulder Press: Use either a barbell or dumbbells, hold the weight above shoulders and complete a lunge. Make sure back knee drops almost to the ground and you drive through the heel of the front foot, engaging your glutes. As you return to a standing position press the weight overhead using your deltoids (shoulders). Alternate legs as you walk forward. Repetitions: about 8-10 steps per leg.

 

Sprints: Go fast! Ideally, run with an incline of about eight percent and a speed that you can only last a maximum of 1 minute.

 

Black Forest Cake Protein Shake

By: Snap Fitness

Black Forest cake is a rich chocolate cake that is covered with whipped cream, cherries, and kirschwasser. Instead of eating this sugary dessert, we have a protein shake that is sure to be just as good! This shake is loaded with antioxidant-rich cherries and chocolate protein powder, so you can satisfy your sweet tooth without feeling guilty.

 

Ingredients:

1  cup frozen dark sweet cherries

2 scoops chocolate protein powder

1 tablespoon cocoa powder

1 banana

1 cup unsweetened almond milk, soy milk or skim milk 

3-5 ice cubes

 

Directions: 

Combine all ingredients in a blender and blend until smooth.

Enjoy immediately!

Posts 41 - 50 of 590