Snap Fitness Health & Fitness Blog

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Baja Chicken & Slaw Sliders

By: Snap Fitness

Flavorful and tangy, Baja Chicken & Slaw Sliders will be a hit at your

next barbecue. 


Baja Chicken & Slaw Sliders

4 Servings, or 8 sliders


1 medium mashed avocado

1 teaspoon lime juice

1/2 teaspoon finely minced lime zest

1/4 teaspoon salt, plus more to taste

1/4 teaspoon ground black pepper, plus more to taste

2 cups broccoli slaw vegetables (or 1 1/2 cups peeled and julienned

broccoli stems, 1/4 cup thinly sliced red cabbage and 1/4 cup julienned


1/4 cup thinly sliced sweet red pepper

3 tablespoons thinly sliced sweet onion

1/4 cup chopped fresh cilantro

2 teaspoons jalapeño pepper, seeded and finely minced

2 tablespoons olive oil

1 1/2 tablespoons lime juice

4 boneless skinless chicken breast halves

1 teaspoon ground cumin

1/2 teaspoon chili powder

8 gluten free slider buns or 4 gluten free hot dog buns, sliced in half

Mixed lettuce for sandwiches

8 tomato slices


In a small bowl mix avocado, lime juice, and lime zest. Season with

desired amount of salt and pepper and mix well. Cover and refrigerate

until time to assemble sandwiches.


In a bowl combine broccoli slaw mixture, red pepper, sweet onion,

cilantro, and jalapeño pepper. Whisk together olive oil, lime juice and

1/4 teaspoon salt and 1/4 teaspoon ground pepper.  Cover and place into

refrigerator until time to assemble sandwiches.


Heat  grill. When grill is heated and ready, sprinkle chicken breast with

cumin, chili powder, and desired amount of salt and pepper. Oil grill rack

lightly, then grill chicken over medium heat until cooked through, about 6

to 7 minutes per side. If preferred, chicken can be broiled 4” from heat

in the oven for the same amount of time.


Assemble sandwiches: Slice cooked chicken. Toast buns, if desired. Spread

avocado on rolls, then layer with lettuce, tomato, chicken and slaw. Top

with buns top. Serve sandwiches with extra slaw.



Top Dirty Dozen And Clean 15 Foods

By: Snap Fitness

Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to harmful chemicals. Some produce is fine to eat without buying organic but some items are best to buy organic.


Produce on the EWG’s Clean Fifteen for 2014  are the least likely to hold pesticide residues. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides. You don’t need to buy these organic.


The Clean Fifteen


1. Avocados
2. Sweet corn
3. Pineapples
4. Cabbage
5. Frozen sweet peas
6. Onions
7. Asparagus
8. Mangoes
9. Papayas

10. Kiwis

11. Eggplant

12. Grapefruit

13. Cantaloupe

14. Cauliflower

15. Sweet potatoes

Each of the foods on the EWG’s Dirty Dozen 2014 contained a number of different pesticide residues and showed high concentrations of pesticides relative to the other produce items. You should always buy these organic.


Dirty Dozen


1. Apples

2. Strawberries

3. Grapes

4. Celery

5. Peaches

6. Spinach

7. Sweet bell peppers

8. Nectarines

9. Cucumbers

10. Cherry tomatoes

11. Snap peas (imported)

12. Potatoes


Why should you care about pesticides? According to EWG, there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health.


Tip: Wash produce with distilled white vinegar instead of just water. Put four parts water with one part vinegar and soak 3-4 hours then rinse and enjoy! This will also preserve the life of the produce.



Weil, M.D., Andrew. "Foods You Should Always Buy Organic." Foods You Should Always Buy Organic. 1 Apr. 2014. Web. 1 Aug. 2014.


Make This Fall The Best Ever

By: Snap Fitness

Warm cider, crisp air, and colorful leaves. Although autumn may not mark the beginning of a new year, it certainly signifies a time of transition. With fall right around the corner, it’s the perfect time to re-evaluate and reinvent your healthy lifestyle.


For many, setting aside the time for health and fitness is a commitment, which is why we must deliberately make time for it. We all have busy lives apart from wellness, but often, all it takes to get started is a bit of planning. 


Start with a schedule. Be efficient with your free time and be mindful of the time of day when you feel you are most motivated or have the most energy. Morning, afternoon, or evening, choose the best time for you - and hold yourself to it.


Movement is the main goal, no matter what. If you feel that you’re motivated to exercise when others are around, consider asking friends or family to join you. Activities planned around fitness, like morning walks, weekend bike rides, and after-dinner yard games, are all great ways to stay active.


But it isn’t just about exercise. To truly live a healthy lifestyle, it’s important to monitor what we put into our bodies as well. The best way to maintain a balanced diet is to be prepared, as we tend to compromise nutritious foods in light of convenience. Prior to grocery shopping, make a list that includes plenty of fruits and vegetables. A kitchen stocked with the right foods yields healthier choices, and allows us to plan our meals ahead - whether making lunches the night before, or preparing a balanced breakfast.


Lastly, and most important of all, find the balance. Between family and friends, work and play, stay organized, and make a little time for everything. It’s time to turn over a new leaf!

Switch Up Your Cardio

By: Snap Fitness

Change is good. In fact, change is great - especially for those of us who exercise on a daily basis. By devoting a portion of the day to our health, we inevitably create habits. And while many of these habits help us stick to our regimens and goals, it’s important to integrate variations and substitutions whenever possible.


Creating alternate workouts for each day of the week not only decreases the possibility of boredom, it also allows us to build strength within the body as a whole while providing a refractory period - or recovery time - for overworked muscles. As they say: too much of a good thing is never a good thing. Balance is key.


With 10 minutes of cardio at minimum - as a warm up, if desired - weekly workouts can be easily optimized. Dedicate specific days for walking, elliptical, running, or biking, just to name a few. Lunges, jumping jacks, and mountain climbers all serve as great alternatives, too, and deliver unique benefits to the joints.


For a high calorie-burning workout, experiment with varying speeds and inclines on the treadmill. A little change goes a long way. When it comes to switching things up, the possibilities are endless - and fun! What’s your favorite cardio routine? Share it with us on Facebook, Twitter, and Instagram.

Back to School Snacks

By: Snap Fitness

It’s Back to School time! Start the kids’ day off right with a fun and healthy breakfast that also doubles as an after-school snack. Pack the lunchbox with a rainbow-inspired lunch of hummus and veggies, some berries, and a delicious grain-free cucumber sub sandwich.


Gluten Free Breakfast Cookies are packed with protein and fiber. Made with healthy fats, they will help keep your kids fueled until lunch. Serve with dairy-free yogurt or a glass of almond milk and some fruit.


Beans may not be exciting to all kids, but when blended with flavorful ingredients, garbanzo beans become a healthful and tasty dip. Perfect as a sandwich spread, rolled in a wrap or used as dip, hummus is very versatile. Stir in different flavor components to change up the flavor to suit your children's taste. When dipping, serve with your favorite whole grain or seed gluten free crackers or serve with any vegetable.


Trying to serve up more veggies and not sure where to start? Try making a fun sub sandwich using cucumber for the bun. Cucumber’s mild, juicy flavor is a hit with most kids. When topped with their favorite sandwich toppings, a cucumber sub is a delicious way to nibble more veggies.


Gluten Free Breakfast Cookies

Makes 10


2 cups gluten free rolled oats, divided

1/3 cup unsweetened finely shredded coconut

1 and 1/4 cup unsalted nuts, such as walnuts, pecans, or almonds

1/2 cup unsalted pumpkin and/or sunflower seeds

1/4 cup chopped dates or raisins

1/4 cup gluten and dairy free chocolate chips

1/3 cup coconut oil or olive oil

1/3 cup maple syrup

1/4 cup coconut sugar or packed brown sugar

1 egg

1 teaspoon gluten free vanilla extract

1/4 teaspoon salt



Preheat oven to 300 degrees. Line cookie sheet with parchment paper. Set aside.


In a food processor, grind 3/4 cup of the oatmeal with the coconut until finely grounded.


Add the nuts to the processor and pulse until nuts are chopped, but not grounded into a powder. Put oat mixture into a bowl with pumpkin or sunflower seeds, dates and chocolate chips.


Whisk oil, maple syrup, sugar, egg, vanilla and salt together until well combined. Pour over dry ingredient. Mix well until everything is well coated.


Using a 1/3 cup scoop, scoop batter onto parchment lined cookie sheets.

Lightly pat each mound into a circle about 1/4 to 1/3 inch thick. Moisten

fingers if needed if batter is sticky.


Bake for 25 minutes or until golden brown. Halfway through baking time, rotate pan(s).


Allow cookies to completely cool completely before removing from parchment. Keep in an airtight container for up to one week or wrap individually and freeze.




Serves 6


1 - 15 ounce can garbanzo beans, drained and rinsed

1/4 cup tahini

1 garlic clove, minced

2 tablespoons olive oil

2 cup fresh lemon juice

1 teaspoon salt

3/4 teaspoon ground cumin

1/2 teaspoon ground black pepper

1/4 teaspoon crushed red pepper flakes, optional

1 tablespoon minced fresh dill, optional

2 tablespoons minced parsley, optional



Place beans, tahini, garlic, olive oil, lemon juice, salt, cumin, black pepper and red chili into a food processor or blender and purée until smooth.


Scrape down sides of the bowl as needed. If the mixture is too thick, add water, 1 tablespoon at a time, during blending. Stir in dill and parsley.


Serve immediately or refrigerate, tightly covered.



Beet Hummus: Blend 1/4 to 1/3 cup cubed cooked beets with garbanzo beans until smooth.


Italian Hummus: Replace cumin with Italian seasoning and cilantro with minced basil. Stir in 1/4 cup minced sun dried tomatoes after hummus is smooth.


Guaca-Hummus: Blend one peeled and pitted, ripe avocado with chickpeas until smooth. Replace lemon juice with lime juice.


Olive Hummus: To basic hummus, stir in 1/3 cup diced green olives and 1/3 cup black olives.



Cucumber Sub “Sandwich”


1 medium cucumber

Favorite sandwich fillings. (Pictured: Dairy free cream cheese alternative,

turkey and ham)



Trim cucumber ends. If the skin of the cucumber seems a bit thick, peel strips of the peel to make it easier for biting.


Slice cucumber in half the long way. Scoop out the seeded center of the cucumber halves.


Fill bottom half with you favorite sandwich toppings, mounding slightly.


Add top cucumber half to enclose filling and finish sandwich.


#SnapNation Success Story: Faisal N. Australia

By: Snap Fitness

From the first moment Faisal Nasimi walked into a Snap Fitness in Australia he knew he wanted to own one.  


“For me personally when viewing a business I put myself into the customer’s shoes and as a customer I preferred Snap Fitness over all the other gyms in town,” Faisal said. “ I loved the entire concept, the 24/7 access and the no lock in contract.”


Faisal says it’s the Snap Fitness concept and the world-class support corporate offers that has lead to their success. He opened his gym with 300 members. Only nine months later there were more than 1,500 members.


“Our gym is unique, we knew we wanted to stand out so we offered more,” he said. “We built a bigger gym than the rest in town and hired a manager that would enforce the culture of Snap Fitness.”


The culture of his gyms starts with the name. He named his gym Snap Fitness Success to ensure that’s what his members find there.


“It makes our members proud to be a part of our gym,” he said. “The whole environment of the gym revolves around success.”


If you’d like to create a culture of success like Faisal, click here to learn about franchising options.

#SnapNation Success: Bec Parkwood, AUS

By: Snap Fitness

After being overweight for seven years, Bec knew it was time to make a serious change in her life. She had tried all sorts of diets and quick fixes but she always put weight back on and lacked the knowledge of how to live a healthy lifestyle. 


“This year, I reached a breaking point after struggling to get up off the floor after playing with my kids,” Bec said.  “I burst into tears and knew, I'd hit the wall.”


She joined Snap Fitness and shortly after decided to use personal training with Jessica Stevens. Jessica Stevens was recently selected as one of our Top Ten #SnapNation Personal Trainers.


“My life changed forever and I haven't looked back since,” Bec said. “Not only has Jessica transformed my body but my entire mindset.  She has taught me a whole new way of looking at food, fitness and myself.”


Bec now fuels her body through clean eating and daily fitness routines. She has lost 41.2kgs and is present in her children’s lives.


We are very proud of you, Bec! Keep up the great work.

Lazy Day Floor Workout

By: Snap Fitness

Even though it is National Lazy Day, your body still needs exercise (unless it is your rest day).  We have compiled a variety of exercises that don’t require you to get off the floor!



3 sets for 30-60 seconds for each exercise


Reverse Crunches

Draw your abdominal muscles up and in towards spine. Reach your feet towards the ceiling on each repetition.




Engage your abs and try to touch your toes each time.


Flutter Kicks:

Keep your back on the ground while making small, rapid up and down scissor-like motions with your legs.



Complete 3 sets of 8-12 reps for each exercise.


Tricep Extentions

Keep your elbows at shoulder distance and palms facing each other the entire time.  


Chest Press

Start with bent elbows just below your chest. Press up straight without locking your elbows.


Chest Fly

Keep your wrists tucked towards your body as your arms come down to the floor.



Complete 3 sets of 15-20 reps for each exercise.


Clam Leg Lift

Lift your top leg, rotating at the hip to bring your knee closer to the wall. Do not lift so far that you roll back.


Side Saddle Leg Lifts

Lift your top leg reaching out through your flexed heal as you make tiny pulses.



Ball Leg Lifts

Squeeze the exercise ball between your feet and use your butt and hips to lift it upwards.



Let us know what your favorite floor exercise is on Facebook or Twitter.

Corn and Sweet Pepper Quesadillas

By: Snap Fitness

Quesadillas are notoriously high in fat and calories. Satisfy your craving with this super flavorful lightened up version. Corn tortillas are whole grain and create a nice crisp exterior while a few simple veggies roast up to give you a satisfying interior. Even more veggies and a drizzle of plain Greek yogurt top it off to keep you satisfied. The filling makes enough for 3 or 4 quesadillas depending on how stuffed you prefer them so adjust the amount of corn tortillas as necessary.


Corn and Sweet Pepper Quesadillas


2 teaspoons olive oil, divided, plus more for the griddle

6 mini sweet bell peppers (plus more for garnishing if desired)

1/2 medium onion, chopped

1 clove garlic, crushed

2 ears sweet corn, cut off the cob (about 1 1/2 cups)

Juice of 1/2 a lime

Coarse kosher salt and freshly ground black pepper

6-8 corn tortillas

1 cup shredded cheddar jack cheese

Chopped cilantro (optional)

Thinly sliced green onion, white and light green parts only (optional)

Plain 0% Greek yogurt (optional)


Heat 1 teaspoon oil in a medium skillet over medium heat. Add the bell peppers and onion and cook, stirring occasionally, until softened and just beginning to brown, about 10 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Remove from the heat.


Meanwhile, heat the remaining 1 teaspoon of olive oil in another medium skillet over medium low heat. Add the corn and cook, stirring occasionally, until hot and just beginning to brown, about 8 minutes. Add the lime juice and salt and pepper to taste. Remove from the heat.


Spritz a griddle or large skillet with olive oil and preheat on medium high heat. Once hot, add 3-4 corn tortillas in a single layer (or fewer if you need to work in batches to get them to fit). Top the tortillas evenly with the pepper mixture, corn, and cheese. Top each tortilla with another tortilla and spritz the top with olive oil. Allow to cook until crispy and brown on the bottom, about 5 minutes. Carefully flip the quesadillas and allow to cook until crispy and brown on the other side and melty and hot in the middle, another 5 minutes.


Transfer the quesadillas to a plate, cut into fourths, and top with additional peppers, cilantro, green onion, and a drizzle of yogurt.


6 Nutrition Myths Debunked

By: Snap Fitness

Media messages about nutrition can be contradictory and confusing. We broke down some of the biggest misconceptions into simple terms to help you recognize how to make better food choices!


1. Egg yolks raise your cholesterol

Many people have cut egg yolks out of their diet to avoid the high cholesterol found in the yolk. Trans fats and certain saturated fats, not the dietary cholesterol, are what cause unhealthy blood cholesterol. The yolk actually has many nutritional benefits such as omega-3 fatty acids and nutrients. So yes, you can have your egg and eat the yolk too!


2. Low fat foods will help you lose weight

When fat is removed from food, something else has to take its place. We tend to see loads of sugar, wheat, and chemicals in order to replace the taste. These harmful additives work against your weight loss efforts putting your health in jeopardy. Your body needs the right type of fat to function properly and feel full!

Alternatives: Avocado, nuts, coconut oil, olive oil, eggs


3. Gluten-free foods are healthier

In the past couple years, the gluten-free diet craze has slowly made its debut. The question of whether gluten is good or bad for you remains a hot debate, so we will leave that up for you to decide. If you do decide to go gluten free, it is important to note that food products that replace gluten are actually not any healthier for you. Many products replace gluten with unwanted ingredients such as saturated fats, sodium, and artificial materials. If you decide that you want to cut gluten out of your diet, you should eat products that are naturally free from gluten.


4. Eat plenty of healthy whole grains

Contrary to above, you might be someone who is a big whole grain fan. Before stocking up your pantry with whole grain bagels and crackers, read this: Starches in whole grain bread are pulverized into very fine flour. This causes them to break down quickly in the digestive tract and enter the bloodstream as glucose.  As a result, a rapid spike in blood sugar and insulin levels occurs. If you want to get the benefits of whole grains, choose them in their whole form. Some examples are steel cut oats, brown rice, and quinoa.


5. High Fructose Corn Syrup is the same as table sugar

It seems like the media is telling us high-fructose corn syrup is fine one week and then harmful the next. Why is this an unsettling topic? Table sugar (sucrose) and high-fructose corn syrup (HFCS) contain a similar amount of fructose which is the only argument supporting the notion that HFCS is no different than table sugar.  What the corn industry doesn’t tell us is that HFCS is much more difficult for your body to metabolize. 

Alternatives:Cane sugar, stevia, guava, honey


6. “All Natural” labeled foods are better for you

When you think of an “all natural” food product, you would like to expect the item to be minimally processed with no artificial additives or preservatives. Unfortunately, this isn’t always the case. Since the FDA has not developed a definition for the term natural or its derivatives, many food companies have slapped the “all natural” label on their packaging without regard to the ingredients. The moral of the story is that you need to read the ingredients of the food you would like to buy in order to avoid being a victim to misleading labels. Just like “Don’t judge a book by its cover”; don’t judge food by its label claims.



What are some nutrition myths you think are important to dispell? Share them with us on Facebook or Twitter!

Posts 41 - 50 of 453