Snap Fitness Health & Fitness Blog

Posts 41 - 50 of 547

Let's Get Saucy!

By: Snap Fitness

Cooking up a healthy meal can be easy. The hard part is getting the food to have more flavors or to be less “dry”. Believe it or not sauces can actually make a healthy meal unhealthy. Instead of using high-calorie or high-fat dressings or sauces try using:


- Salsa

- Wasabi

- Worcestershire (low-sodium)

- King’s Kimichi

- Horseradish

- Mustards

- Ken Davis BBQ (low carb)

- Sriracha

- Cholula hot sauce

- Harissa


Fun Fact: Hot sauces speed up your metabolism due to the increase of body temperature!


What's your favorite healthy sauce? Tell us on our Facebook or Twitter

Chocolate Mint Nut Protein Smoothie

By: Snap Fitness




1 scoop Chocolate Protein Powder

8 ounces Unsweetened Vanilla Almond Milk

2 tablespoons Raw Cocoa Powder

2 tablespoons Nut Butter

1 tablespoon Liquid Mint Flavored Stevia





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

Spinach Pesto Pasta

By: Snap Fitness

Make your pasta sauce work for you with this power-packed pesto. Leafy greens and
walnuts add vitamins, fiber, and protein to whole grain pasta. This meal tastes fancy but
comes together quick, making it the perfect weeknight dinner.

Spinach Pesto Pasta

2 cups tightly packed baby spinach
1/2 cup flat-leaf parsley
1/2 cup walnuts
1/4 cup freshly grated Parmesan cheese, plus more for topping
2 garlic cloves, pressed
3 tablespoons olive oil
1/4 teaspoon coarse kosher salt
1 box whole grain pasta

Bring a large pot of salted water to a boil and cook pasta according to package
directions. When done, drain and return to the pot.

Meanwhile, in the bowl of a food processor, combine spinach, parsley, walnuts,
Parmesan, garlic, olive oil, and salt. Process until a smooth paste forms.
Stir pesto into the hot pasta until completely incorporated. Serve with a sprinkling of
freshly grated Parmesan.


Shoulder Sculpt

By: Snap Fitness

This is a very quick and effective shoulder workout that hits all the major muscle groups in the shoulders and upper back, with a few other muscle groups thrown in there for stabilization. Make sure you warm up well with a little cardio to get your heart rate up and throw in some arm swings or circles to warm up your shoulders.




-Single-arm clean and press with a kettlebell: 10 reps left, 10 reps right, 10 reps left, 10 reps right. Moderate weight with great form.

-Lateral shoulder raises, frontal shoulder raises, and lateral raises: 15 reps each with dumbbells. Try to pick a weight you can stay with the whole time.

-Military Press: one set of maximum reps with great form (pick a moderate weight).


Repeat circuit three times and those shoulders should be toast!


Treadmill Interval


This workout will help build up your endurance. I have people all the time that tell me they want to build up how long they can run but don’t know how or where to start. This is a very simple protocol I use to help them push their limits while also giving them a few quick breathers.  This works for all levels and can be tweaked to make a great sprint workout, too.




-Warm up with a walk or dynamic warm up to get the blood flowing.

-Run one minute

-Walk one minute

-Run two minutes

-Walk one minute

-Run three minutes

-Run one minute

-Run four minutes

-Walk one minute

-Run five minutes

-Walk one minute

-Run six minutes

-Walk one minute

-Run seven minutes

-Walk one minute

-Run eight minutes

-Walk one minute

-Run nine minutes

-Walk one minute

-Run 10 minutes

-Walk one minute


The goal is to beat how far you can get in your “running ladder” each time. Shoot for 3-4 times a week and track your progress. If you are already a seasoned runner, try using this as a sprint ladder once a week for a little speed work!




Winter Sweet Potato Salad

By: Snap Fitness

Salads shouldn’t be saved for warm weather, they’re equally delicious in the winter, too! And with the frequent cookies and treats this time of year, I think it’s a good idea to have a salad every single day. This Winter Salad covers all of the flavor bases - it’s spicy (arugula) and sweet (roasted sweet potatoes), creamy (goat cheese) and crunchy (pine nuts) - pair with chicken breast or a fried egg for an extra boost of protein.



2 medium sweet potatoes

1 Tbsp + 1/4 cup olive oil

1 small shallot, minced

1/2 Tbsp dijon mustard

1 Tbsp white balsamic vinegar

salt & pepper

2 7-oz bags of arugula

4 Tbsp pine nuts

4 oz goat cheese



Heat oven to 375 degrees.

Cut sweet potatoes into 1-inch pieces and drizzle with 1 Tbsp olive oil.

Season with salt and pepper and roast until golden brown, about 25-30 minutes, flipping half-way through. Set aside.

Whisk together shallot, mustard, vinegar, salt & pepper and remaining olive oil.

Layer arugula, sweet potatoes, pine nuts and goat cheese and drizzle with dressing.


Nutrition: (4 servings)

365 calories, 29 grams of fat, 19 grams carbohydrates, 4 grams fiber, 8 grams sugar, 10 grams protein


Plyo Your Way to Shredded Abs

By: Snap Fitness

We all know abs are built in the kitchen, but your workouts make a difference too. There are many ways to build core muscles and burn fat. There are slow-burn crunches and total-body circuits, but what about plyometrics?


Adding plyometrics into your cardio program allows you to quickly boost your total calorie burn. I usually follow this routine with a superset of ab exercises to work my muscles hard in a short period of time. Tip: No two workouts should be the same. I use a combo of different moves or change the order to keep my muscles guessing.



Warm-up: Walk on treadmill for five minutes. Easy pace.

Walk on treadmill at a challenging incline for five minutes.

Step off treadmill and do 20 jump squats.

Return to treadmill and run or walk at a challenging incline for five minutes.

Step of the treadmill and do 20 lunge jumps.

Return to treadmill and run or walk at a challenging incline for five minutes.

Step off the treadmill and do 15-20 burpees.

Return to treadmill and run or walk at a challenging incline for five minutes.

Step off the treadmill and do 20 jumping jacks.

Return to treadmill and run or walk at a challenging incline for five minutes.

Cool-down: Slow pace walk for 10-20 minutes.


5 Best Winter Protein Shakes

By: Snap Fitness

Winter is in full swing! Get your protein fix with these five winter protein shakes. 


1. Peppermint Stick Protein Shake

With only little bit of sugar in the recipe, this is a way to indulge in a holiday treat while filling up on some protein at the same time.


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2. Eggnog Protein Shake

Try this healthy and delicious eggnog protein shake to get into the holiday spirit. 


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3. Winter Mint Chocolate Protein Shake

If you love mint chocolate chip ice cream then this Winter Mint Chocolate Protein Shake is for you! 


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4. Gingerbread Protein Shake

What do you think about a gingerbread cookie in a cup? This protein shake tastes just like a gingerbread cookie without all the extra unhealthy stuff.


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5. Hot Chocolate Coconut Protein Latte

This hot chocolate coconut protein latte will help keep your cravings at bay while giving you the protein you need post-workout.


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

The Benefits of Coconut Oil

By: Snap Fitness

What if we told you there was something on your grocery store shelf that could help fight certain types of diseases like diabetes, cardiovascular disease, high cholesterol, and help with weight loss? On top of all of that, it is good for your hair, skin, and you can cook with it? Can you guess what it is?

Coconut oil is your answer! Coconut oil is a natural remedy that has been around for centuries, but until recently has created buzz in the health and wellness industry. Studies show that consuming good, healthy fats like those found in coconut oil leave us feeling more satisfied and less likely to snack on unhealthy foods to curb cravings. Let’s take a look as to why coconut oil is so beneficial and how you can start using it to better your overall health.

Benefits of Coconut Oil


Weight Loss

Yes, coconut oil is a fat, but it actually can help in losing weight. The body does not store the fat in coconut oil as fat, but instead converts it into energy.


Coconut oil helps regulate blood sugar levels in the bloodstream.

Healthy Skin & Hair

Coconut oil is shown to help with bruising, scars, and cellulite. It is also good on the hair as it contains natural oils the body loses over time.

Helps with Brain Function

Studies have shown that coconut oil can improve cognitive function

Lowers Cholesterol

Coconut oil is made up on lauric acid which protects the heart by reducing total cholesterol and increasing good cholesterol.

Cooking with Coconut Oil

Unlike many other cooking oils, coconut oil can withstand high cooking temperatures. It’s the perfect addition to stir fry’s, baking, and roasting. Below are a list of substitutions and ideas for adding coconut oil into your diet.

Replace Butter for Coconut Oil in Baking

Because of its high saturated fat content, coconut oil has the same consistency as butter.

- Melt coconut oil on top of toast, popcorn, or fish.

- Add coconut oil into your smoothie for added flavor.

- Swap out olive oil when roasting vegetables with coconut oil.

- Use coconut oil in your coffee or tea as creamer.

It won’t take long to notice the benefits of coconut oil on your skin, hair, and in your cooking. It isn’t surprising why this natural remedy has been around for centuries, and remains a great health-aid for all types of ailments.


How do you like to use coconut oil? Tell us on our Facebook or Twitter

Top Snap Fitness Blogs of 2014

By: Snap Fitness

We've decided to end the year by putting up our top blogs of 2014. Categories include our top recipes, workouts, nutrition tips, and fitness tips. Enjoy! 


Top 3 Recipes: 

1. Sweet Potato and Quinoa Burger 

2. Vanilla Chai Protein Shake
3. Black Bean Mango Salad Stuffed Avocados


Top 3 Workouts:

1. 7 Moves for Tank Top Arms

2. 20-Minute Kettlebell Workout

3. 6 Moves for Killer Legs


Top 3 Nutrition Tips:

1. Sugar, a Sweet Addiction

2. 4 Healthy Ways to Curb Your Appetite

3. Know Your Fats


Top 3 Fitness Tips:

1. 13 Fat Loss Tips

2. Why Less is More When Working Out

3. 5 Ways to Ensure a Good Workout


What was your favorite Snap Fitness blog from 2014? Tell us on our Facebook or Twitter


Broccoli Cheddar Sweet Potato Casserole

By: Snap Fitness

This delicious mashed sweet potato casserole is topped with crisp broccoli and crunchy almonds. 

Cheddar cheese and olive oil give the sweet potatoes the creamy, rich texture you crave without adding too much fat per serving.

Broccoli Cheddar Sweet Potato Casserole

3-4 medium sweet potatoes, peeled and cubed
2 tablespoons olive oil, divided
1/2 cup freshly grated cheddar cheese
Coarse kosher salt and freshly ground black pepper
1 large head broccoli, cut into bite sized pieces
1/4 cup finely chopped raw almonds


Preheat the oven to 400ºF. Lightly coat an 8x8 baking dish with cooking spray and set aside.

In a large pot, cover sweet potatoes with water and bring to a boil over high heat. Boil 10-20 minutes or until the sweet potatoes are soft when pierced with a fork. Drain the sweet potatoes, then return them to the pot and stir over medium heat until any excess water has evaporated.

Remove the pot from the heat and mash the sweet potatoes with 1 tablespoon olive oil, the cheese, and salt and pepper to taste. Transfer the sweet potato mixture to the prepared baking dish and spread out into an even layer.

In a medium bowl, combine broccoli, almonds, and 1 tablespoon olive oil. Season with salt and pepper to taste. Sprinkle the broccoli mixture over the sweet potatoes. Bake for 20 minutes or until the broccoli begins to brown.


Posts 41 - 50 of 547