GET MOVING

Fitness for all! Find serious strength and cardio workouts, motivation, and fitness information for new gym-goers and veteran lifters here.

READ MORE

Summer Spotify Playlist

06/20/2017

There is nothing like summer. Who are your favorite summer artists? There are no wrong answers, if it’s something that keeps your feet moving, you’re listening to the right songs!

It’s well-known that music can be a highly important motivator for exercise. Music can be a key ingredient to wellness. There are many reasons for this. Research consistently finds that listening to music provides a healthy distraction from the pain of a workout. One study even suggests that music can benefit athletic performance by up to 15 percent. The rhythm of your workout music is shown to stimulate the motor area of your brain, thereby aiding self-paced exercises such as running or weight-lifting. By paying attention to these signals, it helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating through a workout.

To help you get your groove on, we’ve made our summer Spotify playlist. We’re hoping that these songs will help you in your workouts. But by all means, make your own playlist. It’s the time of year for good vibrations so get out there and enjoy yourself!

 

Dread Going To The Gym? Try These 5 Tips To Keep It Fun!

06/15/2017

We all know that some workouts feel better than others. But when rough ones stack up it can affect your motivation. Next thing you know you’re hardly going at all. It’s important to break that pattern and get back into a healthy routine. Here are five ways to keep you smiling as you head to the gym.

1. Take a Class. We’re all social creatures and there is often valuable energy to be gathered by exercising with other people. And it’s a fun way to make friends! On the days you may not be feeling your peppiest, it can be motivating to look forward to seeing friendly faces.

2. Don’t Worry About Being Perfect. It can be easy to beat yourself up about not hitting your exact time or getting your reps done to your complete satisfaction. Or you see someone next to you burning it up and you suddenly don’t feel great about your performance. Don’t let those things get you down. Remember to enjoy the process and revel in how it feels to work your body. Let that be its own reward.

3. Do What You Enjoy. This may sound like advice from Captain Obvious but it’s so true. If you always enjoy hitting the Stairmaster, but are hit and miss on the Elliptical, then focus on the stairs. Yoga may be your thing, so bring your mat and water bottle. Weights are rewarding. Put on those gloves. Do what energizes you love and build from there.

4. Timing Is Key. The time of day can be a big factor in whether you consistently look forward to working out. Some love to start the day with a burn. But if you’re not a morning person, that can be a slog. Maybe you’re a noon-hour person? Or you enjoy working off the stress of the day after work? Find out what works with you and stick with it. Not everyone’s clock works the same.

5. A Little Is Better Than Nothing. Some days you have a million things going on. It happens. But do keep your commitment to hitting the gym. You may need to scale back your workout on a given day— maybe do 30 minutes instead of 45 — but there are still so many health benefits to even brief appearances. On days when your phone is blowing up, give yourself that break in the day. By the time you’re done you’ll be ready to walk out the door with newfound calm and clarity. 

Back and Shoulder Workout

06/10/2017

Everyone loves having a toned back and sculpted shoulders! Feel the burn with this great upper-body workout. Do 15 reps of each move, repeating the circuit three times through. 

 

 

One-Arm Dumbbell Row 

 

 

 

Kettlebell Row

 

 

 

Renegade Row

 

 

 

Superman

 

 

 

Swiss Ball Back Extension

 

Success Spotlight: Lisa from Montrose

06/07/2017

My relationship with Snap Fitness started with NO relationship. A few years ago, I won a free three-month pass to Snap Fitness as a door prize, and I was convinced the drawing was rigged because I was heavier than I’d ever been and I thought the people doing the drawing were trying to tell me to do something about my weight. I put the certificate in my junk drawer and stewed about it for several months, refusing to give in and go. Then an annual physical revealed that my cholesterol and blood pressure and fasting blood sugar were all at dangerously high levels.

 

So, I took a deep breath and redeemed my certificate. I weighed in at 228. The manager and club personal trainer at that time helped me come up with a work-out plan, and even gave me a few nutrition tips. I stuck with it – on and off. I had a series of serious physical problems (plantar fasciitis, broken ankle, concussion, back surgeries, etc.) that discouraged and sidelined me more than once...and always caused a bit of a weight gain. But I kept coming back to Snap.

 

That persistence paid off. All my “lab numbers” are now in a healthy range, and I weighed in this morning at 154 pounds, a 74-pound weight loss! I can’t say I feel better than ever, because now I’m only six weeks past a major back surgery and I’m sore, but I can always find things to do at Snap. When my foot was in a boot, I found I could pedal the recumbent bike. When I was walking with a walker after surgery, I came and walked slowly on the treadmill. I now use a cane, but I’m concentrating on my core and legs so I can ditch that thing. I’m not quite to my goal weight (based on a “normal” BMI), but I now have confidence I’ll get there! So, whether that drawing was rigged or not I’ll never know, but thanks for being a part of my journey to better health, Snap Fitness!

Buffalo Chicken Avocado Panini With Roasted Red Pepper Spread

06/06/2017

For a satisfying lunch or a quick family dinner, nothing beats the crunch and melt that you get with a panini. Panini’s consist of meat, cheese, and vegetable’s, cooked in a sandwich press. They’re delicious! Once you have your ingredients and maker, apply a light coating of olive oil or butter to the sandwich and make sure the grill plates reach full temperature so you get crisp, brown toasted bread with grill marks. Then enjoy! 

Below is a recipe that we love and that we think you will enjoy. It is not only delicious but filled with healthy ingredients. 

 

RECIPE - MAKES 2 SANDWICHES

 

INGREDIENTS
4 slices whole grain bread

½ pound buffalo chicken deli meat
1 avocado

For the roasted red pepper spread:
2 red bell peppers, halved and seeded

2 small tomatoes, halved
½ garlic clove, minced
½ teaspoon sugar

1/8 teaspoon salt

 

INSTRUCTIONS

  1. Preheat oven to 425° F. Place red peppers and tomatoes skin side up on a cookie sheet and roast until tomatoes and peppers are blistered.
  2. Place peppers and tomatoes in a bowl and cover with plastic wrap. Let cool for about 15 minutes. Peel the skin off the peppers and tomatoes and place in a food processor or blender, along with garlic, sugar and salt. Process until smooth.
  3. To prepare the paninis, spread two of the bread slices with the roasted red pepper mixture. Mash the avocado into the other two slices of bread. Divide chicken between two sandwiches and make sure each sandwich has one avocado bread slice and one roasted red pepper bread slice.
  4. Grill the panini until bread is toasted, about 3-5 minutes. Store leftover roasted red pepper spread in refrigerator. 

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

Running Safety: How to Be Prepared for Anything

06/04/2017

Running Safety: How to Be Prepared for Anything     

Running is empowerment. Running is strength. Running is freedom. Running is not always safe—for women, in particular. According to Women’s Running, an estimated one-third of Americans feel uneasy when exercising alone outside, and Runner’s World reports that 43 percent of females experience some type of harassment or assault when running outside.

 

Despite the disconcerting numbers, it is possible to run outside and feel safe at the same time. Thanks to the following five strategies, you can maximize safety without compromising your workout.

 

Maintain Awareness of Your Surroundings

Stay alert to prevent an attacker from catching you off-guard. Allow yourself space to find an escape route. Limit distractions like music, podcasts or audiobooks, if possible. If you can’t forego your favorite playlist, keep the volume soft enough to hear your own breathing and footfalls. Better yet, wear just one earbud so you can still hear noises around you. 

 

Know Basic Self-Defense Maneuvers

You don’t need martial arts training to ward off physical advances. You just need to inflict enough pain to assume the upper hand. Simply use your fingers, palms, knees, elbows or feet to make contact with the face, genitals and other sensitive areas, which will cause injury to an attacker and give you time to run away.

 

Practice these three basic self-defense techniques and don’t hesitate to use them if someone threatens your well-being:

 

  • Wrist hold
  • Front and back choke
  • Bear hug

 

You can find explanations for each one in Self Defense Techniques: Be Responsible for Your Safety.

 

Note Safety Landmarks

Choose familiar running routes and areas that are also visible and populated. Ahead of time, or along the way, take time to identify locations in close proximity and that are easily accessible, should you need to veer off-course and reach out for help. Think: convenience stores, police stations, neighbor’s houses, and restaurants. Tell a staff member about what’s going on so they can help as needed, use the phone, or find a safe place to take cover.

 

Don’t Leave Home Without Protective Gear

Get into a habit of carrying mace (or pepper spray), specifically when running alone or at night. While this may sound extreme, pepper spray is one of the most effective self-defense products because it’s easy to use and gives you ample time to run away.


The best part: Many brands make running specific pepper spray that’s easy to carry. “Most pepper spray comes in a two-ounce size or smaller, which makes it ideal to have clipped to your running gear. There’s even specific ‘jogger pepper spray’ with a built-in sling that secures onto your hand,” explains Dave Artman, CEO of The Home Security Superstore.

 

Change Your Running Route Consistently

Would-be attackers look for victims who stick to predictable routines, so avoid running in the same location at the same time each day. If you can’t change your running time due to work or other scheduling conflicts, make a point to choose new routes near your home on a consistent basis. Runner’s Connect suggests rotating between clockwise and counterclockwise directions.

 

Striking a balance of preparedness without sacrificing your own independence will boost both your peace-of-mind and overall enjoyment on a run. Be smart. Be careful. And use basic self-defense moves or your pepper spray to fight back if necessary.

GUEST BLOGGER | Jessica Vanderlinde, Personal Trainer at Snap Fitness Chanhassen

Description coming soon!

SNAPPENINGS NEWSLETTER

Looking for tools, tips, and motivation for your healthier lifestyle? Follow our Snappenings Newsletter!

Some fields are incorrect.