LIVING YOUR BEST LIFE

Working out and eating clean are crucial for your wellness, but there’s plenty more than goes into having a healthy lifestyle. Read how to make the most of your life outside the gym!

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What's Your Fit Workout | Cardio Training : 45|15

11/20/2017

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!

 

45-15: Push yourself for 45 seconds to complete as many quality reps. Rest for 15 seconds between each exercise. 10 total exercises and 3 circuits.

  

Click Here to Download the PDF Workout

 

  

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

  

 

 

7 Tips For Breaking Through a Fat-Loss Plateau

10/24/2017

Let us describe a scenario and tell us if you can relate. You’re done exercising. You hit it hard. Cardio, weights, stretching. Great workout. You shower up and get home. You check your weight. Nothing. You’re confused. You’ve done everything right all week. You’ve eaten carefully and exercised vigorously. Yet you’re at the same weight. In fact, you might be up a little bit. Welcome to the joys of hitting a fat-loss plateau, surely one of the most frustrating realities of physiology.

                                                                                              

Yet take heart. Although it can be super annoying, there are ways to move past the plateau and reach your goals. Here are seven things to know on your journey to living your best life.

 

  • A Little Knowledge Goes a Long Way. The first thing to know is that bodies crave stability. Once a set-point weight is established it be hard to move too far away from it. Try not to take it personally. Set steady and realistic goals and you’ll stay on the right path.
  • Adjust your Calorie Intake. As you lose weight, your metabolism can drop because your body requires less calories or energy to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal every 10 pounds or so.
  • Mix Things Up. Your muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. High Intensity Interval Training has been shown to burn body fat effectively. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals. Check in with a Snap Fitness trainer for ideas.
  • Get Your Rest. A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection.
  • Hydrate. Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.
  • Muscle Up.  Lift weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed.
  • Eat Protein. Protein has the highest thermic effect of food, meaning eating protein burns more calories during digestion. Protein also contains an amino acid, leucine, that numerous research studies have identified as a potent catalyst for burning body fat.

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