Fitness is only one part of good health! From recipes to quick snacks, we have plenty of nutrition tips to keep you energized for not just your workout, but your entire day.


Grain - Free Lemon Bars


These lemon bars are sure to delight! The perfect mixture of sweet and tart, this will be your new favorite summertime sweet!



For the crust:
7 tablespoons butter, melted

1 ¾ cup almond flour

½ cup coconut flour

2 tablespoons raw honey


For the filling:
3 eggs

½ cup honey

1 teaspoon lemon zest

1 teaspoon lime zest

1 tablespoon coconut flour

¼ cup lemon juice

¼ cup lime juice



1)    Preheat oven to 350° F.

2)    Combine crust ingredients in a bowl and mix until combined.

3)    Press dough into an 8x8 pan and bake for 12-14 minutes until golden brown.

4)    Remove crust from oven and set aside. Lower oven to 325°.

5)    Combine filling ingredients and pour over crust.

6)    Bake for 20 minutes and let cool.

7)    Enjoy!





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

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Overnight Oats


You'll love this new twist on oatmeal! These Overnight Oats are so easy and taste great, perfect for mornings on the go. Plus, they’ll keep you full all morning long. You can also adjust this recipe to your liking, maybe add in some cocoa powder for a chocolatey taste or try a variety of berries!

  • ½ cup old fashioned rolled oats
  • 1 tsp chia seeds
  • 1 tbsp peanut butter
  • ½ tsp cinnamon
  • ¼ tsp vanilla extract
  • 1 banana or mix of berries
  • ½ cup unsweetened vanilla almond or soy milk

The night before, add all the ingredients to a small container (mason jars work great!) Wake up, shake it up, and enjoy. Let us know what you think and share your favorite version of overnight oats in the comments! 

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Everything You Ever Wanted to Know About Watermelon


  • The official name is Citrullus Lanatus of the botanical family Curcurbitaceae.
  • August is peak season for watermelon grown in Delaware, Indiana, Maryland, Virginia, and Washington.
  • One watermelon can feed up to 3 dozen people!
  • 100% of a watermelon is edible.
  • It ranks #1 on the budget-friendly fruit list, at only $0.14 per serving.
  • They’re great for keeping you hydrated, they are 92% water.
  • The rind is edible and is sometimes used as a vegetable.
  • The rind can be stir-fried, pickled, or stewed.
  • Watermelons are 70% flesh and 30% rind.
  • They are rich in vitamins A, B6, and C.
  • Be sure to wash your melons under clean, running water before cutting into them!
  • To choose a good watermelon:
    • Look for a firm, symmetrical watermelon without bruises, dents, or cuts.
    • Feel the weight, it should be heavy for its size due to water weight.
    • Check the bottom for a creamy yellow spot from where it sat as it ripened.
  • They are a good source of potassium.
  • To grow a watermelon, you need sun, bees, and water.
  • Farmers grow watermelon in rows that are 8-12 feet apart, and in raised beds about 4-12 inches high. Small watermelon plants from nurseries are transplanted into the soil beds composed of well-drained sandy soils.
  • Watermelons can be considered both a fruit and a vegetable.
    • It is classified as a fruit because it grows from a seed and has a sweet flavor.
    • It is classified as a vegetable because it is harvested and cleared from a field like veggies, and belongs to the same family as pumpkins and other vegetables.
  • Watermelons are a cousin to cucumbers, pumpkins, and squash.
  • The United States is currently ranked 6th in the world for watermelon production.
  • Florida, Texas, California, Georgia, and Indiana produce the most watermelons in the US.
  • There are over 300 different varieties of watermelon including seeded, seedless, mini, and yellow & orange.
  • Watermelon history dates back to the southern deserts of Africa where it still grows wild today.
  • The first recorded watermelon harvest was 5,000 years ago in Egypt.
  • The world’s heaviest watermelon was grown by Chris Kent of Tennessee. It weighed in at 350.5 pounds.
  • A watermelon takes 90 days to grow - from planting to harvesting.
  • Watermelon shelf life is 2-4 weeks after it was cut from the vine.

Watermelon not only taste great, but are a perfect addition to any healthy diet. Join Snap Fitness in celebrating National Watermelon day and enjoy some today!

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Best Foods to Fuel your Workout


Heading to the gym? Grab one of these healthy snacks beforehand to ensure your body has the fuel that it needs to get the most out of your workout. These options are the perfect balance of carbs, protein, and healthy fats to maximize your efforts in the gym. We recommend eating a small snack 30-60 minutes before your workout. If you eat a larger meal, plan to give yourself about two hours before you exercise.

Banana and peanut butter or almond butter

Bananas are rich in potassium, helping to prevent muscle cramps. The peanut/almond butter contains high quality complex carbs that supplies your body with the energy you need throughout the entirety of your workout.  

Whole grain bread and hard-boiled egg

Eggs are packed with the high quality protein your muscles crave and the bread offers a good source of carbohydrates to fuel your workout. 

Greek yogurt or cottage cheese with berries

Both cottage cheese and Greek yogurt will supply you with protein to prevent muscle damage, as well as slow-released carbs to keep you full. The antioxidants in berries fight against stress imposed on the body during exercising. 

Oatmeal with dried fruit

Oatmeal has the carbs to keep you going strong through your whole workout and dried fruit (like blueberries) has anti-inflammatory properties which help your muscles to recover properly and maintain their strength.  

Cinnamon roasted almonds

Almonds are a great source of healthy fats and protein while the cinnamon enhances your body’s insulin response to sugar, and helps stave off cravings. 

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Rainbow Veggie Wraps


You’ve probably heard the phrase “Eat the rainbow” to ensure that your body is getting all of the essential nutrients, and these delicious Rainbow Veggie Wraps accomplish just that. Bursting with crunchy flavor, they’re perfect to pack for lunch or a handy replacement for your everyday salad. Simply wrap up some veggies and enjoy!


Makes 8-10 servings

Calories: 126

Carb: 10.9 grams

Fat: 6.2 grams

Protein: 3.9 grams



1 Bundle red Swiss chard, stems removed

3-4 10 inch carrots, skinned and julienned

1 red pepper, cored and julienned

1 yellow squash, julienned

1 zucchini, julienned

Spicy hummus




1)    Spread 1-2 tbsp hummus onto Swiss chard leaf.

2)    Place 6-8 strips of carrots, red pepper, yellow squash and zucchini onto Swiss chard leaf.

3)    Roll and secure with toothpick.

4)    Enjoy! 


Veggie wraps

GUEST BLOGGER | Meet Brittany

Grounded by faith, family and flavorful food, Brittany is a self-proclaimed flavor genius passionate about inspiring others to live purposefully, mindfully and wholeheartedly.

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Shrimp Boil Foil Packs


Serves: 4

These Shrimp Boil Foil Packs are the perfect dinner for a long summer night! They’re easy to throw together but packed with flavor. What are you waiting for? Head outside and get grilling!


1 pound large shrimp, peeled and deveined

1 (12 oz.) package smoked Andouille sausage, thinly sliced

2 ears corn, each cut crosswise into 4 pieces

1 small onion, quartered

1 pound baby red potatoes, halved

2 tablespoons olive oil

3 teaspoons Cajun seasoning

1 teaspoon thyme

1 teaspoon garlic salt

Freshly ground pepper to taste


1) Preheat grill to high heat.

2) Cut four sheets of foil, about 12-inches long. Divide ingredients among each sheet of foil and toss with your hands to combine. Pinch foil together so that ingredients are completely covered and sealed.

3) Place foil packs on the grill and cook until potatoes are fork tender and shrimp and sausage is cooked through, about 15 minutes.


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

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