Snap Fitness Health & Fitness Blog

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20-Minute Cable Workout

By: Snap Fitness

Ready to amp up your workout? The cable tower found in most Snap Fitness gyms has weight stacks and swappable handles. They allow for more functional movements so you can work your muscles from all angles with a better range of motion. The cables keep your muscles under constant tension, giving you a tough workout. Click on the links below to watch demonstrations of these seven workouts! 

 

Cable Leg Raise

Targets: Hip flexors and quadriceps

 

Cable Glute Kickbacks

Targets: Glutes and hamstrings

 

Cable Machine Curls

Targets: Biceps

 

Shoulder Rotator on Cable

Targets: Internal rotators

 

Cable Machine Rows

Targets: Lats and rhomboids

 

Cable Flyes

Targets: Pectorals (chest) and anterior deltoid

 

Cable Machine Pull-downs

Targets: Lats and lower traps

 

Try this simple 20-Minute cable workout this week and let us know on our Facebook or Twitter how you liked it!   

 

 

 

 

Benefits of Walking

By: Snap Fitness

Walking is a gentle, low-impact exercise that’s easy and suitable for people of all ages and most abilities. Something as simple as a daily brisk walk can benefit you in many different ways. Here are seven reasons to take those extra steps and make walking a part of your healthy lifestyle.

 

Maintains a Healthy Weight

A good walk can help shape and strengthen your legs, give great definition to your quads, calves, hamstrings and glutes.  If your posture is on key you’re able to tone your abdominal muscles as well.

 

Reduces Your Risk of Heart Disease

Regular walkers are known to have fewer strokes and heart attacks, have lower blood pressure and have higher levels of healthy HDL cholesterol.

 

Increases Happiness

Getting active releases feel-good endorphins into the bloodstream, reducing stress and anxiety. 

 

Gives Your Energy

Walking is a great natural energizer! It boosts circulation and increases oxygen supply to every cell in your body, which helps you feel more alert.

 

Boosts Your Immune System

Walking regularly can lower your risk of macular degeneration, arthritis and even cancer by 50% compared to people who don’t exercise.

 

Reduces Your Risk of Diabetes

Thirty minutes of walking a day makes your muscles more sensitive to insulin. That allows glucose to do its duty inside your cells rather than pile up in your bloodstream.

 

Relieves Stress

If you’re looking to relive some stress, walking is a great option! Studies have shown that walking can benefit your mood and may even ward off anxiety and depression.

 

Ready to walk it out? Try this 25-minute run/walk treadmill workout to get started.

 

#SnapNation Success Story: Tara N. Fort-Atkinson, WI

By: Snap Fitness

Snap Fitness manager, Tara N., admits she used every excuse in the book to avoid getting into shape and taking care of her body. After 2 years of letting her weight get out of control she was finally able to make a change.

 

“I would say I’ll do it tomorrow, or that I don’t have time,” Tara N. said. “ Then I took a look at my 15 month old baby girl and realized I needed to be a role model for her.”

 

She started by making a workout at Snap Fitness an important part of her week. It took less than a month for her to start seeing significant changes.

 

“I work out for 30 minutes a day, four to five times a week,” she said. “Not only do I feel amazing, but I’m seeing some amazing results which is even more motivating.”

 

When Tara started she was at 43% body fat. Six weeks later she’s down to 32% body fat, and she’s not done yet.

 

“My goal is twenty percent body fat, once I reach that I will have a new goal, because I have the rest of my life to go,” she said. “It’s now a lifestyle change not only for me, but for my daughter.”

 

Congrats Tara! Way to find your motivation and be an excellent role model for others.

 

Do you have a success story to share with #SnapNation? Email us at success@snapfitness.com.

Sexy Back Workout

By: Snap Fitness

A strong, toned back is key to a perfect posture and preventing back pain—a problem that affects more than 80 percent of Americans at some point in their lives. These exercises target your entire backside.

 

Seated Row Machine

The Seated Row Machine exercise is a good back exercise, working the Trapezius, Rhomboid, and Latissimus Dorsi muscles. 

Lateral Pulldown Machine

Lateral Pulldowns work the lats, deltoids, pecs, and triceps. 

Rear Delt Seated Fly Machine

The Rear Delt Seated Fly Machine exercise works the deltoid  (back of the shoulder) muscles. Sit tall, keeping your chest flat against the pad.

Back Extension Machine

Get in shape with the Back Extension Machine. It requires you to extend your spine against resistance. Strengthening the muscles that are responsible for extending your spine is important for ensuring that you’re able to maintain proper posture.  Especially since many of us are seated for a large part of our day.

Free Weight Back Hyper-extension

Back Hyper-extensions work the lower back and glute and hamstring muscles. These help strengthen the lower back.

Stability Ball Back Extensions 

Stability Ball Back Extensions work the glute, hamstring muscles, and the lower back.

 

#SnapNation Success Story: Faamati W.

By: Snap Fitness

Ten years ago, Faamati W. decided she wanted to own a business that fit with her active lifestyle. The second she walked into Snap Fitness, she knew it was exactly what she was looking for.

 

“I looked at a couple different gyms and then they told me about Snap Fitness,” Faamati W. said. “I went in and simply fell in love with everything about it.”

 

Faamati opened her first club in Lino Lakes in September 2004. As a first time business owner, Faamati had initial concerns when she was opening her club. They were all alleviated when she saw the members start flooding in.

 

“Of course I was worried when we were opening up, but it only took us a few months to see our hard work pay off, ” she said. “It’s been an amazing adventure; it was easy to start and it’s been great ever since.”

 

She now owns five Snap Fitness locations in Minnesota and plans to keep expanding. She says her success has definitely been in part due to Snap Fitness corporate’s world-class support.

 

“Opening each club has been smooth. Corporate is easy to work with and has always helped us along the way,” she said. “They give you everything you need to run a business.”

 

Faamati has had some members that have been there since the start. She says that’s one of the most rewarding parts of owning her own gym.

 

“People will come and tell me ‘thank you’ and say that they feel better about themselves,” she said. “It motivates me when people tell me that my gym has made a difference in their lives.”

 

If you’d like to make a difference in people’s lives like Faamati, click here to learn more about owning your own Snap Fitness.

Stability Ball 101 Workout

By: Snap Fitness

Adding a stability ball to your workouts makes classic exercises like crunches and push-ups much more effective since keeping the ball stable forces you to work harder. For fast results try this Stability Ball 101 workout after doing ten minutes of cardio.

 

Plank - 30 seconds

Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly over your hands.

 

Knee-Tuck Crunch - 10 reps

Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs.

Lengthen back to the starting position.

 

Classic Crunches - 20 reps

Begin sitting on the ball walk your feet out until your rib cage is on the ball. Lift hips and tighten glutes. Place interlaced fingers behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to curl your head and shoulders forward.

 

Hamstring Curls – 15 reps

Lie on your back with the exercise ball under your feet. Lift your hips up and keep them up as you slowly bend your knees, rolling the ball toward you andbringing the soles of your feel onto the top of the ball.

 

Ball Pass – 10 reps

Lie on your back with your arm and legs reaching toward the ceiling hold the ball with your hands. Lower your arms overhead and your legs toward the floor. Return to starting position, switch the ball and hold it with your feet. Lower your legs while reaching your arms overhead. Return to starting position.

 

Inner-Thigh Squeeze – 15 reps

Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips.

 

Stability Ball Fly – 10 reps

The Stability Ball Fly works your chest and tricep muscles.

 

Back Extensions – 20 reps

Stability Ball Back Extensions work the thigh muscles, and the lower, middle, and upper back.

 

 

Repeat these eight exercises two to three times for max results.

 

Tips For Relieving Muscle Soreness

By: Snap Fitness

When muscle tissue is damaged, you may feel soreness for the next couple of days. Although sore muscles can be annoying, they mean you’re getting stronger. If it gets to be unbearable or getting in the way of everyday activity try the methods below to relieve soreness faster.

 

Rehydrate

Making sure you’re hydrated is extremely important! This is especially true when you’re recovering from a workout.  Since the human body is made up of approximately 75% water, it’s crucial you get eight 8-ounce glasses of water a day.

 

Snack

Within the 30-minute post-workout window you should eat a protein with a small amount of carbohydrate filled snack. Check out our Protein Packed Recipe board on Pinterest for ideas. 

 

Light Massage

Massaging a sore muscle can help reduce tightness while promoting blood flow which helps speed recovery. We suggest using a foam roller.

 

Gentle Stretching

When muscles are in recovery mode they tend to tighten up, intensifying feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and diffuse the pain.

 

Alternating Hot to Cold Showers

Alternating cold and hot showers is a great method to help flush out toxins and lactic acid. Try taking a shower doing 3-5 rounds of 30 seconds of cold water followed by 1 minute of hot water.

 

Sleep

Your body’s natural production of muscle-building chemicals increases during deep stages of sleep. Get at least seven hours of sleep to promote muscle building.

 

Rest

Take a day in between workouts if necessary. Like sleep, rest promotes the repair and growth of muscle tissue.

 

What else do you do to relieve muscle soreness after working out? Tell us on our Facebook or Twitter

15 Ways to Treat Yo’ Self

By: Snap Fitness

Sometimes you simply need to indulge into your cravings and treat yo’ self. But before you run to the candy section, make sure you’re making a healthier choice. After all, you don’t want to ruin your intense workout in two minutes! Instead, try one of these healthier alternatives the next time you feel a craving coming on.

 

1. Strawberries and Cool Whip

For an easy and guilt free dessert dish up a bowl of this sweet, fiber-rich combo.

 

2. Chocolate Avocado Moose

This rich, chocolate dessert is so delicious you won’t believe the creaminess came from an avocado. The chocolate takes over the taste of the avocado, which leaves you with a smooth texture you’d never thought imaginable. 

 

3. Banana Ice Cream

All you need to create this delicious treat is a blender, one frozen banana and some almond milk. If you’d like to give it more flavor you can add peanut butter or a few teaspoons of cocoa powder for some chocolate flavor.

 

4. Dark Chocolate

In moderation, dark chocolate can be a healthy treat to enjoy. It’s packed with antioxidants and can help regulate level of the stress hormone, cortisol.

 

5. No Flour Oatmeal Banana Cookies

These chewy no-flour cookies are free of gluten but full of flavor. We suggest topping your favorite yogurt or ice cream with these cookies. 

 

6. Chocolate Milk

If you’re looking for a refreshing treat and an effective post-workout recovery drink, chocolate milk is a great way to treat yourself!

 

7. Smoothie

Smoothies can make a great breakfast, snack, or dessert.  They are sweet enough to fill any cravings. Try this cinnamon apple smoothie for a cool treat.

 

8. Air-Popped Popcorn

If you’re craving something on the salty side, dive into some air-popped popcorn.

 

9. Yogurt Parfait

Top 1 cup plain or vanilla Greek yogurt with your choice of toppings: crumbled graham crackers or granola, various nuts and some shaved chocolate!

 

10. Peanut Butter and Jelly Protein Shake


Not only does it taste great, it’s also loaded with protein making it perfect for a post-workout treat. Get your peanut butter and jelly fix any day of the week without wreaking havoc on your health and your physique.

 

11. Chocolate-Dipped Strawberry
There’s nothing better than fresh strawberries in the summer! To give them an extra punch of goodness by dipping them in chocolate and let set in the refrigerator until the chocolate coating has hardened.

 

12. Fruit and Cottage Cheese
This is a great protein packed snack that will satisfy your sweet tooth. You can add more flavor by drizzling honey on it or adding a teaspoon of cocoa powder.

 

13. Greek Yogurt Mini Cheesecake

Finally, a guilt free cheesecake! This recipe is modified to use less cream cheese, and in its place use protein-rich Greek yogurt. It is also crust-less, which is great news to those on a gluten-free diet.

 

14. Frozen Grapes
Enjoy a vine of frozen grapes for an antioxidant packed snack. Simply wash your grapes and put them in the freezer for a couple hours and enjoy.

 

15. Oatmeal Applesauce Muffins

These Oatmeal Applesauce Muffins are quick to make and better yet, are easy to freeze and reheat  – so they are great to have on stand-by in the freezer!

 


 

Tell Us: What’s your favorite way to treat yo’ self? Head to our Facebook or Twitter to share! 

Confetti Tilapia Packets

By: Snap Fitness

Bright garden vegetables and a touch of smoky bacon flavor in these delicous tender tilapia fillets. Cooking fish in a packet guarantees the fish stays moist and keeps fillets from breaking apart on the grill. If you choose to cook dinner in the oven, you can use baking parchment or aluminum foil to make the packets. However, if grilling, be sure to use heavy duty aluminum foil to make your fish packets.

 

Confetti Tilapia Packets

Serves 4

 

2 uncooked bacon strips, chopped, pork or turkey

4 red or yellow snacking sized sweet bell peppers, diced

1 small zucchini, trimmed and diced

4 green onions, thinly sliced

4 tilapia fillets, 6 ounces each

1/4 teaspoon salt, or to taste

1/8 teaspoon ground black pepper, or to taste

4 12” squares parchment or heavy duty aluminum foil

 

In a medium skillet over medium heat, sauté chopped bacon until fat is

rendered and bacon is cooked. Add diced peppers and zucchini to skillet.

Sauté vegetables and bacon until vegetables are just beginning to wilt.

Turn off heat.

 

Place tilapia on parchment or foil. Season fish with salt and pepper.

Dividing bacon and pepper mixture, top each tilapia fillet. Fold parchment

or foil over fish.  Fold edges of parchment around open edges, seal

tightly, creating a packet.

 

To bake in oven: Preheat oven to 425 degrees F. Place packets on a baking

sheet before placing in oven. Bake 15 to 20 minutes until fish is cooked

through an flakes easily. Open packet carefully, allowing steam to escape.

 

To grill: Heat grill. Place foil packets on grill over medium-hot coals.

Cover grill and cook for 15-20 minutes or until fish flakes easily with a

fork. Open foil carefully, allowing steam to escape.

 

#SnapNation Success Story: Shane D.

By: Snap Fitness

When Shane D. reached his highest weight ever at 200 pounds, he decided it was time to make his biggest lifestyle change yet. He signed up at Snap Fitness and hasn't looked back.

 

“My Snap Fitness was close to work so I started doing lunch time workouts,” said Shane. “ I started with cardio and eventually moved to incorporate more weight training.”

 

Shane started going to the gym five to six days per week. He also started to monitor his diet more closely with an app on his phone. It wasn’t long until he started seeing results.

 

“It’s eye opening really, to look at where I started,” he said. “It was a hard road with ups and downs, it took commitment and support from my loves ones.”

 

Now down to 167 pounds, Shane is focusing on truly making his new healthy habits part of his life.  He’s also looking to help others.

 

“I want to make it permanent, it has to truly be a lifestyle change,” he said. “I’m truly proud of my accomplishments and I’m hoping to help inspire others to help take that first step.”

 

Congrats Shane! Keep it up. We’re proud of you.

 

Do you have a success story to share with #SnapNation? Email us at success@snapfitness.com

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