Snap Fitness Health & Fitness Blog

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Greek Pita Sandwiches

By: Snap Fitness

Pita pockets are a great choice for sandwiches because they limit how much you can stuff inside. This Greek mixture of hummus, feta, cucumber, olives, and tomatoes gives you a variety of nutrients with lots of flavor. Most large grocery stores carry roasted red pepper hummus, which will give you all that roasted flavor with less oil, but if you can’t find it simply substitute plain hummus and a bit of jarred roasted red peppers that have been patted dry and chopped.


Greek Pita Sandwiches


2 whole wheat pita pockets

2 tablespoons roasted red pepper hummus

2 teaspoons fat-free crumbled feta cheese

6-8 thin slices of cucumber

4 kalamata olives, pitted and chopped

4 cherry tomatoes, quartered


Spread 1 tablespoon hummus inside each pita pocket. Sprinkle the inside of each with 1 teaspoon of feta cheese. Layer in cucumber, olives, and tomatoes.


10-Minute Ab Blaster Workout

By: Snap Fitness

This variety of exercises will target your entire core and leave you in a pile of sweat. Play your favorite pump up music to keep up your tempo and make time fly. 


Hop on a mat and feel the burn with these five ab exercises:


Plank 30 seconds,  Rest 10 seconds 



Mountain Climbers  30 seconds,  Rest 10 seconds 



Side Plank 30 seconds, Rest 10 seconds 



Reverse Crunch 30 seconds, Rest 10 seconds 



Plank Knees In and Out 30 seconds, Rest 10 seconds 




What's your favorite ab exercise? Tell us on our Facebook or Twitter

Benefits of Squatting

By: Snap Fitness

If you're looking to get some serious results fast and improve your overall fitness, squats will do the trick! You can do different variations such as barbell back squats and front squats. Not only are squats effective for building a strong lower body, but they also deliver a number of additional benefits.


Here are five reasons you should add squats to your weekly routine.


Boosts Hormone Health


Squats involve the largest muscle groups in the body, which causes a great stimulus for growth. Total-body exercises are potent stimulators for muscle-building hormones. This will improve body composition all over your body, not just your lower half.


Enhanced Core Strength


Your core has to work twice as hard to maintain an upright posture when performing squats.  They will improve core strength and prevent injury at the same time.  


Better Balance


Because squats work and strengthen your core, it also helps you build balance through the rest of your body.  Doing squats regularly will help you add balance through your entire workout routine.  Make sure you are using proper form for squats to be the most effective. Here’s how to do the perfect squat


Better Behind


One of the most commonly known benefits of squatting is improving your glutes. You can improve them even quicker if you do full squats with correct form.


Improved Mobility


By moving your body through a full range of motion, you’ll not only build strength, you’ll boost mobility, too. Squats help to increase range of motion with the pelvis, spine, and knees.   


Now let’s see you squat! Try this squat workout for guaranteed success.

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.

Posts 41 - 50 of 456