Snap Fitness Health & Fitness Blog

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13 Fat Loss Tips

By: Snap Fitness

Do you want to wear a bikini with confidence, fit into those skinny jeans that you used to wear, or just want to improve your overall health? If so, then you are not alone! Ninety percent of people who join a gym have these exact goals. In an information-dominated world with so many contradictions on fat loss and training, it is easy to get confused with what works and what doesn't.


As a coach who specializes in fat loss, it is my number one priority to help my clients achieve their goals and get the body that they desire. Even though no two clients of mine are the same, these are a few simple protocols that they incorporate into their routine to help them get the body and life that they deserve:


1. Drink more water. Drinking water is one of the easiest and cheapest things to improve your health. Aim to have at least 3-4 liters a day.


2. Eat your calories, don't drink them. Avoid juices, milks, soft drinks and any other high-calorie drinks unless they are freshly-squeezed juices/smoothies that contain all the fiber from the foods used. Eliminate your alcohol consumption if you are serious about dropping body fat!


3. Do at least 45 minutes of exercise a day. Weight training is one of the best forms of exercise to reduce your body fat and should be performed 3-4 times a week for the best results.


4. Fasted cardio (before breakfast or four hours after eating) kickstarts your metabolism for the day and also accelerates the fat burning process.


5. Consume a diet high in fiber from green leafy vegetables. Aim to have green vegetables 2-3 times a day.


6. Have 100mg of caffeine before exercise for a thermogenic fat-burning effect. Coffee is packed with antioxidants, improves your sensitivity to carbohydrates, and is proven to increase fat burning.


7. Eat majority of your starchy carbohydrates around your training time (pre and post workouts meals).


8. Eat a good source of protein with every main meal.  Breakfast should contain lean protein and healthy fats to aid in the regulation of  blood sugar levels and help avoid cravings for sweets throughout the day. Why is protein so important? Protein is the building blocks of your body, getting enough protein in each day will lower cravings, boost energy and burn fat whilst shaping muscle.


9. Eat regular meals with smaller portions. Ditch the three main meal diet and replace it with 5-6 small meals evenly spaced throughout the day.


10. Incorporate high intensity interval training into your weekly routine . Most commonly referred to as HIIT it is usually done by sprinting at 100 percent of your max effort for a short amount of time (30 seconds approximately) followed by a rest period of between 30-60 seconds. Sprint training has been proven to be one of the best forms of exercise for fat loss! This could be in the form of stair runs, hill sprints, bike sprints, or simply sprinting outside.


11. Alkalize and detoxify your body by eating a diet rich in fresh organic green leafy vegetables. A diet high in animal protein, soft drink, sugar and alcohol alongside a stressful lifestyle will cause an acidic PH level in the body. A green supplement containing wheat grass, barley grass, green tea extract, and spirulina can also be beneficial to those who want to alkalize their body.


12. Avoid foods high in sugar or refined carbohydrates. Get into the habit of reading the nutritional label on foods that you are about to eat and look out for hidden sugars in the ingredients list. They may be called glucose, dextrose, cane sugar, fructose, corn sweetener, honey, lactose, malt syrup, maltodextrin, or sucrose. All of these are simple carbohydrates and will cause a spike in your blood glucose levels that can attribute to the storage of fat if consumed in excess.


13. Pre-plan your week and schedule in your workouts. Most importantly, stick to your plan!


Want to learn more about Jessica and her training experience with Snap Fitness? You can find more information about her here




11 Healthy Vegetarian Recipes

By: Snap Fitness

Did you know October 1 is World Vegetarian Day? By cutting meat out of your diet, you lose weight easier, help the environment, reduce your risk for heart diseases, shrink your cancer risk, and save animals to name a few benefits.


If cutting meat out of your diet isn’t in the cards right now, try giving up meat at least once a week. Make today that day and try one of these meatless recipes for every meal!


*Scroll over the recipe name and click for the recipe.




5-Minute Breakfast Burrito

These burritos hit all the major food groups! They're a great way to work more veggies into your breakfast. 


Protein Pancakes

Pancakes are always a crowd-pleaser, but a big no-no if you are trying to watch your diet. The answer to this dilemma? Protein Pancakes.


Spring Vegetable Frittata

This spring vegetable frittata is a great way to use those first farmer’s market finds of the season and add more vegetables to your diet. 



Appetizers and Side Dishes


Salsa and Avocado Salad

This easy dish is my “go-to” food when looking to enjoy something quick, healthy, and tasty. 


Quinoa Stuffed Poblanos Peppers

At less than 300 calories per serving (two stuffed pepper halves), you'll get plenty of flavor and texture without  sabotaging your workout. 





Quinoa Tabouli Salad

If you haven’t tried tabouli, you’re missing out! It’s a major salad in Middle Eastern cuisine. The main components of tabouli are always the same: fresh parsley, mint, tomato, scallions, lemon juice, and oil. 


Corn and Sweet Pepper Quesadillas

Quesadillas are notoriously high in fat and calories. Satisfy your craving with this super flavorful lightened up version.


Southwest Salad with Cilantro Lime Dressing

This southwest salad allows you to enjoy your favorite Mexican flavors in a veggie-packed salad that's perfect for lunch.





Spicy Black Bean Burger

Veggie burgers are a fantastic, guilt-free alternative to burgers. 


Farmer’s Market Lasagna Rollups

The individual lasagna rolls are packed with veggies and help keep servings small.


Sweet Potato and Quinoa Burger

These sweet and spicy patties are a great way to switch up your usual burger routine. They're vegan, gluten free, and made with wholesome ingredients like quinoa, sweet potato, white beans, and oat flour. 




What’s your favorite vegetarian recipe? Tell us on our Facebook or Twitter

Open Faced Mediterranean Egg Sandwiches

By: Snap Fitness

These open faced Mediterranean egg sandwiches are perfect for a quick weeknight dinner or luxurious Saturday brunch. Serving a sandwich open faced cuts your carbs in half and will save you around 100 calories depending on the type of bread you use. You can still get that great toasted crunch by using one slice of whole grain, seedy bread. Serve alongside thinly sliced carrots and radishes to mimic potato chips and give you the whole sandwich experience without all the fat.


Open Faced Mediterranean Egg Sandwiches


1 tablespoon olive oil

1 clove garlic, minced

1/3 cup sun-dried tomatoes (not packed in oil), chopped

6-8 large eggs

2 ounces low-fat feta cheese

Coarse kosher salt and freshly ground black pepper

6-8 slices whole grain bread, toasted

Fresh chopped parsley (optional)


In a large non-stick skillet, heat the olive oil over medium low heat. Add the garlic and tomatoes and cook, stirring, until the garlic is fragrant and pale blonde, 1-3 minutes. Crack the eggs evenly around the pan and sprinkle with feta, salt, and pepper. Cover and cook undisturbed until desired doneness, 10-15 minutes. You can check the doneness of the yolks by jiggling the pan slightly. Runny yolks will move, fully cooked yolks will be firm. Transfer each egg to a piece of toast and sprinkle with parsley if desired.


11 Nutrient Dense Foods

By: Snap Fitness

Every day we make the decision of what foods we will eat to nourish our bodies. Most of us know what’s considered “good” or “bad” food, but is what you’re eating nutrient dense? Nutrient dense foods give you the most nutrients for the fewest amount of calories.


Add these foods into your diet to make sure you’re eating foods that carry the greatest amount of nutrients.  

Here are 11 of the most nutrient dense foods on the planet:



This natural algae powder has more antioxidants than any other food on earth and is loaded with protein and minerals, making it one of the most nutrient-dense food.



Nutrient-dense fruits like berries are packed with antioxidants, disease fighting nutrients, and fiber. Nothing beats a bowl of berries after a workout!


Egg Yolks

Egg yolks are loaded with vitamins, minerals and various powerful nutrients. They also contain high quality protein and healthy fats. Several studies suggest that they can help you lose weight.


Hemp Seeds

If you’re looking for protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals, look no further then hemp seeds. This easily digestible seed is versatile and easy to incorporate into meals.


Dark Chocolate (Cocoa)

Cacoa beans are so nutrient-dense that scientists haven’t even begun to identify all the benefits in them yet. Make sure you select raw cacoa beans or 50-85% dark chocolate.



Garlic is both tasty and extremely healthy. It is high in vitamins C, B1 and B6; Calcium, Potassium, Copper, Manganese, and Selenium plus the bioactive compounds in it have known disease-fighting properties.



Pick fresh or frozen spinach rather than canned for antioxidants, protein, and fiber.



Fish like salmon is loaded with beneficial fatty acids, protein, vitamins, and minerals. It is a good idea to eat this kind of fatty fish every week.



Kale is one of the most nutritious foods out there. It’s loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and prevent cancer.



This super seed is loaded with omega fats, protein, and fiber. Chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid.



This green veggie is a great source of protein and dietary fiber. You also get various vitamins including A, C, K, E, B6, Folate, Potassium, and Manganese.


What’s your favorite nutrient dense food? Tell us on our Facebook or Twitter.

Cinnamon Roll Protein Shake

By: Snap Fitness

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.  



1 scoops of whey or soy vanilla protein powder

1 C. unsweetened almond milk

1/2 tsp. cinnamon

1 tsp. sugar-free, fat-free, instant cheesecake pudding mix

Low calorie sweetener of choice

4-5 ice cubes



Combine all ingredients in a blender and blend until smooth. Enjoy immediately! 


What's your favorite fall shake? Tell us on our Facebook or Twitter

3 Easy Ways to Improve Balance

By: Snap Fitness

Falls are the number one cause for injury in the United States with an estimated $30 billion in direct medical costs in 2010, according to the Centers for Disease Control and Prevention. Many injuries that come from falls require time away from the gym and time lost towards reaching a specific goal – not to mention the additional financial burden that comes along with repairing any damage from a fall, between medical bills and potential physical therapy.


Prevention is the key to avoiding all of that. It starts with a few easy steps to include in any workout regimen. No matter the goal or what an individual may be working towards, including a few easy exercises can go a long way in preventing potentially time and money-consuming issues.


Here are three easy ways to improve balance:


1. Achieving optimal balance starts at the feet. Our feet strike the ground differently depending on the footwear and the cushioning that lies underneath them. Shoes that become too worn changes how the muscles contract from the feet up to the hip, while extra cushioning can decrease the foot’s ability to contract muscles in the foot properly. Practicing standing on one foot without shoes on a couple times a week helps contract muscles effectively and improves foot to core sequencing (the chain of muscle contractions from the foot up to the hip and into the core). 


2. Strengthen the muscles involved in keeping a strong posture that engage when falling off balance. These include the glutes and the trunk (thoracic spine and rib cage). Exercises like lunges (in multiple directions), planks, and Supermans help coordinate and strengthen muscle activation patterns that can help catch someone during a fall.


3. Proper breathing techniques can stabilize and activate the deep muscles in the core, which reduces the need to brace or catch yourself, preventing a fall in the first place.


The Fat-Blaster Workout

By: Snap Fitness

An ideal fat blasting workout would involve heavy weights, but here is a weight-free alternative. 


50 jumping jacks 

10 burpees 

30 squats 

50 crunches

10 calf raises (go slow!)

30 mountain climbers

5 push-ups

5 dips

1 minute of jump rope

20 lunges

10 burpees

30 squats

50 crunches 

50 jumping jacks


Complete circuit three times.


Race Day Recipes

By: Snap Fitness


Get ready for the NASCAR race by making some of these crowd-pleasing recipes. 


Cucumber Salsa

This recipe is sure to be a crowd pleaser at your upcoming race party. It takes little skill and time to prepare. 

Get the recipe here.


Avocado Hummas

It’s amazing how adding one simple ingredient to a recipe can take it to a whole new level. In this recipe, we’ve taken traditional chickpea hummus and added an avocado to the ingredient list.

Get the recipe here.


Fish Tacos with Red Cabbage-Apple Slaw and Mango Salsa

Try this twist on the classic taco instead! This recipe is light, and turns up both the heat and nutrition of this delicious meal.

Get the recipe here.


Sweet Potato and Quinoa Burger Recipe

These sweet and spicy patties are a great way to switch up your usual burger routine.

Get the recipe here


Chicken Satay Skewers

These Chicken Satay Skewers are loaded with flavor. Lemon grass, ginger, garlic and cumin combine to make a fun and flavorful marinade that everyone can enjoy.

Get the recipe here.


Baja Chicken & Slaw Sliders

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

Get the recipe here.



What's your favorite recipe to eat on race day? Share it with us on our Facebook or Twitter


Roasted Vegetable Tostadas

By: Snap Fitness

Mexican food doesn’t have to leave you feeling bloated and heavy. Satisfy your craving by making your own veggie filled Mexican entree at home. Corn tortillas are naturally gluten free and can be baked up crisp like chips. Go light on toppings and choose fresh, low-fat options to complete this tasty meal.


Roasted Vegetable Tostadas


1/2 red onion, thinly sliced

2 bell peppers, any color, chopped

8 ounces button or portobello mushrooms, sliced

3 ears of corn, cut off the cob (or frozen, thawed, about 1 1/2 cups)

1 tablespoon olive oil, plus more for spraying

Coarse kosher salt and freshly ground black pepper

1 15 ounce can black beans, rinsed and drained

8-10 corn tortillas (preferably sprouted yellow corn)

Monterey jack cheese (optional)

Diced avocado (optional)

Diced tomatoes (optional)

Finely chopped fresh cilantro (optional)

Lime juice (optional)

Plain 0% fat Greek yogurt (optional)


Preheat the oven to 400ºF. Arrange onion, bell peppers, mushrooms, and corn in a single layer across one or two baking sheets. Sprinkle with salt and pepper to taste and toss with 1 tablespoon olive oil. Roast in the oven until the veggies begin to brown and caramelize, stirring two or three times, about 30 minutes.


When the vegetables come out of the oven, arrange the corn tortillas in a single layer on a baking sheet (working in batches as necessary) and lightly spray or brush both sides with olive oil. Bake the tortillas until crisp and just beginning to brown, 10-15 minutes.


While the tortillas are cooking, toss the roasted vegetables with the black beans and adjust seasonings as necessary. When the tortillas are done, top with the vegetable mixture. Finish with a tablespoon of cheese, avocado, tomatoes, cilantro, a squeeze of lime juice, and a drizzle of yogurt if desired.


5 Strength Training Essentials

By: Snap Fitness

Starting a strength-training program will cause neuromuscular adaptations initially, where the brain connects more efficiently to the muscle fibers. This will provide a quick increase in strength gains within the first few weeks. After that initial strength gain, certain factors become increasingly important to continue to improve.


Here are five tips to help you continue to meet new strength gains at the gym:


1. Work through a full range of motion. Limiting your range of motion will reduce potential strength gains, as the muscle will only increase strength through the range the muscle works.  Full range makes the muscle stronger overall, helps build lean muscle easier, and will burn more calories. Don’t cheat yourself!


2. Form is everything when it comes to strength training. Without proper lifting technique, joints become at risk for injury. If the load put on the muscles is too high, the stress in the adjoining joint increases dramatically, putting ligaments that hold joints together at risk to be injured. While increasing weight is important, it is not as important as maintaining good form.


3. Once technique is perfected, it is essential to go through cycles of heavy lifting every 4-6 weeks. Lowering repetitions and working in a 4-5 repetition range will allow you to continue to build muscle and strength while avoiding plateaus. Changing the volume (how much weight and how many repetitions) is crucial to progressing in any strength program. 


4. Lifting 15 repetitions and beyond is working on muscle endurance. This will not help increase strength or create lean muscle. Always strive to reach 12-15 repetitions and if you can the weight needs to be adjusted.


5. While changing up workouts periodically is important, sticking to “big lifts” is a must. These exercises include squats, deadlifts, bench press, rows, and shoulder press. When completing these lifts, multiple joints are used, forcing many muscle groups to work together to complete the exercise. It is fine to include complementary exercises but the complex movements will provide the most strength gains.


Now go lift!


Posts 41 - 50 of 479