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Six Signs That You May Be Overdoing It

11/18/2017

It’s wonderful to set ambitious goals. There are just so many satisfactions to a great workout. There’s the joy in working hard. The delight in making progress. And the feeling you get when you reach your goal? The best. But there is a danger in overdoing it, which could result in injury or burnout. Let’s make sure you know the signs. We want to make sure you’re happy and healthy and kicking butt in our Snap Fitness community for years to come.

  • You Never Feel Like You’re Doing Enough. You may know this mind-set. That nagging feeling that even when you’re not at the gym you should be at the gym, because there’s more to be done. Try not to go down that path. The truth is there is always more that could be done. But that doesn’t mean you need to do more. A way to avoid this feeling is to work with a Snap Fitness trainer, who can design a program just for you. A bit part of a workout is knowing when it’s over and feeling good about it.
  • You Want To Match Your Friend’s Time. It’s human nature to be aware of the goals your friends are reaching. But remember: they’re not you. And you’re not them. You might see them hit a PR in a race or competition and think, OK, step aside, let me show you how it’s done. Avoid that. Goals are best when they are about you and nobody else.
  • Your Last Workout Was Ridiculous. Some days you just don’t have it. It happens to everyone. Trust us. We guarantee you there are days when Usain Bolt thinks, “Man, I was so slow out there today.” Try not to beat yourself up over it. The risk is that you will go overboard the next time you’re in the gym and hurt yourself. Don’t stress setbacks. They’re temporary.
  • You’re a Perfectionist. This is a trait that can sneak up on you. And it may be keeping you from rounding out your program. It could be that resistance training would be good for you but you don’t feel proficient in it so you don’t do it. You keep to things you already do well. Remove that as a barrier. You don’t have to be an expert at every activity from the first day. And you don’t have to start over if it doesn’t go well right away. Do right by your body by giving it what it needs.
  • You Are Losing and Not Gaining Energy. It can be great to burn off stress by pushing yourself hard in the gym. But what if you lose energy? That’s not a good sign. There are other signs, namely aches and pains. Watch out for them. If you’re not feeling better after a workout, take a look at what you’re doing and adjust. Injuries and burnout are the opponents of progress. 
  • You Don’t Rest. This is a common trap. You may pride yourself on being a Type A person, working hard until the job is done, never missing a workout, always being everywhere for everybody. That’s great. But make sure you shift gears for your health. Resting is just as important as working out because it's an equal part of the process for building strength, endurance, and muscle. Working out breaks your body tissues down. Rest allows your muscles, nerves, bones, and connective tissue time to rebuild.

What's Your Fit Workout | Cardio Training : 60 Second Madness

11/13/2017

The vision behind our ‘What’s Your Fit?’ campaign is fueled by our passion to help people to reach their goals and figure out what fitness means to them. By providing a supportive culture, we’re hoping communities feel inspired, while also having fun as they complete these full body workouts. 

As part of our ‘What’s Your Fit?’ campaign, expert trainers designed four cardio workouts. They are called cardio workouts because each exercise gets your heart up while also incorporating a mix of body weight and free weight exercises.

These workouts provide overall strength, build muscles, help improve balance and burn calories by combing quick movements that require stability and the use of either body or free weights. These workouts can easily be downloaded as PDFs. Just click the link at the bottom of this post!

 

60 Second Madness: In 60 seconds, complete as many reps with a focus on form. Rest for 60 seconds and then start the next exercise. 15 total exercises and 3 circuits.

 

Click Here to Download the PDF Workout

  

Should You Workout When You’re Feeling Off?

11/09/2017

We’ve all had those days. You may not officially be under the weather. Or you may be. One thing is for certain: you’re not 100 percent. Should you workout or stay home? In some circumstances, it may be best to put your feet up. But in other cases, it’s fine to work out. In fact, it can help you feel better and shorten an illness. Before you decide, consider these six questions. They will help you decide whether to hit the treadmill or hit the couch.

 

  • How Are You Feeling From The Neck Up? That may sound like the start of a joke but it’s a serious question. If you have the sniffles or a slight headache, you’re probably fine to workout. Just focus on some low to moderate exercise. But if you have any discomfort below the neck, such as chest congestion or joint aches, stay home. Same with fever. If you’re running hot, shut it down.
  • Sweat It Out. If you have enough energy to tolerate it, and you’re feeling good from the neck up, increasing your body temperature by sweating from exercise may help you combat viruses. In general, moderate-intensity exercise improves immune function and reduces risk and severity of infections. So, hitting the gym in the early stages of an illness can be a good strategy.
  • Check Your Pulse. That’s a smart and easy way to monitor your gym readiness. Place your thumb on your inner wrist and see how that blood is pumping. If your pulse rate is racing, even just 10 percent above normal, fire up the Netflix for the night.
  • Where Did That Bruise Come From? Mystery bruises are one of life’s curiosities. They can come from banging your leg on your way to the bathroom in the middle of the night. You may not even remember doing it. Or they could come from intense exercise. If something suddenly shows up, take it seriously. If you can connect it to a workout, check in with a doctor. You will want to rule things out.
  • Breaking Out of a Slump. Sometimes you may feel a bit for person reasons. Physically you may be fine. But your mood is low. In that case, exercise is a great idea. A good workout can go a long way toward lifting your spirits. If you’re feeling a bit down, lace up those shoes.  
  • You’ll Be Fine Either Way. We know you love the feeling of getting in a vigorous workout. It’s the best feeling in the world. But if the worst thing is you have to stay on the sidelines for a day, or even a few days, don’t fret. You won’t lose your fitness. It would take a few weeks off before you’d notice any dip in conditioning. So be gentle with yourself. 

What's Your Fit Workout | Cardio Training : Fit 30

11/06/2017

The vision behind our ‘What’s Your Fit?’ campaign is fueled by our passion to help people to reach their goals and figure out what fitness means to them. By providing a supportive culture, we’re hoping communities feel inspired, while also having fun as they complete these full body workouts. 

As part of our ‘What’s Your Fit?’ campaign, expert trainers designed four cardio workouts. They are called cardio workouts because each exercise gets your heart up while also incorporating a mix of body weight and free weight exercises.

These workouts provide overall strength, build muscles, help improve balance and burn calories by combing quick movements that require stability and the use of either body or free weights. These workouts can easily be downloaded as PDFs. Just click the link at the bottom of this post!

Fit 30: Focusing on form, complete as many reps in 30 seconds. Rest for 30 seconds and start the next of exercise. 10 total exercise and 3 circuits.

 

Click Here to Download the PDF Workout

  

 

 

Vegan Nicoise Salad

11/03/2017

INGREDIENTS

3 cups chopped Yukon gold potatoes

½ onion, diced

1 orange bell pepper, chopped

Garlic salt and pepper to taste

2 tablespoons olive oil

8 cups salad greens

1 can chickpeas, drained and rinsed

½ cup Kalamata olives

1 cup Cherry tomatoes

 

INSTRUCTIONS

  1. Preheat oven to 425° F. Toss potatoes, onions and peppers with garlic salt, pepper and olive oil and bake in the preheated oven for 25-30 minutes, until potatoes are golden brown and cooked throughout.
  2. Let potatoes cool. Divide greens, chickpeas, olives, cherry tomatoes and potato mixture among four plates and top with your favorite dressing. (We recommend a lemon vinaigrette!)

 

GUEST BLOGGER | Meet Lauren

Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at MakingLiftSweet.com

WEBSITE

Homemade Pumpkin Spice Coffee Creamer

10/25/2017

INGREDIENTS

¾ cup unsweetened vanilla almond milk

¾ cup coconut milk

¼ cup pumpkin puree

½ teaspoon pumpkin pie spice

 

INSTRUCTIONS

Place all ingredients in a blender or food processor and blend until smooth. Transfer to an airtight container and store in the fridge.

 

GUEST BLOGGER | Meet Lauren

Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at MakingLiftSweet.com

WEBSITE

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