What's Your Fit Workout | Cardio Training : Giant Set

11/27/2017

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!

Giant Set: 16 total exercises, broken up into sets of four with each group targeting one part of the body. Complete 3 sets, 10 reps of each exercise and take short break between each muscle group.

 

  

Click Here to Download the PDF Workout

 

  

Success Spotlight: Berlin member Elisabeth

11/22/2017

 

While my story doesn’t start quite like the rest, my journey at Snap has definitely changed me. Born with congenital heart disease, I’ve spent the better part of my life undergoing heart operations. Whether it was to fix the structure of my heart, or the electrical rhythm of my heart, it has been a lifelong process of trying to get my heart to where it needs to be in order for me to maintain a healthy, active lifestyle. While the idea has always been in the back of my mind, I never thought that my heart could actually keep me from having a family. I got married in 2014, and while we spent a couple of years just enjoying the fact that it was the two of us, we eventually decided that it was time that we started to talk about having a family of our own. But with me, decisions can’t just come easy. Everything has to be run by my doctor. I met with a specialist and it seemed to go well because I appear to be a perfectly healthy 27-year-old. Then I got a phone call. “Your ejection fraction [the measurement of the percentage of blood leaving your heart each time it contracts] is too low for us to consider managing you through a pregnancy.” Talk about soul crushing. The 24 hours that followed are still a blur. But it was that heartbreak and anger that drove me to find a second opinion. I did and this specialist demanded I pick up a daily exercise regimen and stick to it as it could improve how my heart functions. While I was intimidated at first, the atmosphere at Snap Fitness Berlin made me feel like I was right at home. It took every single one of those daily workouts, walking three miles every day, to build my tolerance and speed. And here I am, five months later, with an improved ejection fraction thanks to my hour each day at Snap Fitness. My doctor has given me the clear to try for pregnancy. I’m so looking forward to the years to come. If those months could change my heart, and mind, the way they did, the future is going to be bright. Thank you, Snap Fitness!

 

Gluten-Free Traditional Thanksgiving Stuffing

11/21/2017

INGREDIENTS

1 loaf gluten-free bread, chopped

4 stalks celery, diced

½ medium onion, diced

1 cup diced mushrooms

1 tablespoon olive oil

¼ cup minced fresh parsley

1 teaspoon dried sage

1 teaspoon dried thyme

1 teaspoon dried marjoram

½ teaspoon salt

½ teaspoon pepper

1 egg, beaten slightly

1 cup chicken broth

 

INSTRUCTIONS

  1. Preheat oven to 350° F. Grease a 9×13-inch casserole dish and set aside. Place chopped bread on a baking sheet and bake until lightly toasted, about 20 minutes, stirring halfway through.
  2. In a large skillet, heat olive oil over medium heat. Add celery and onion and sauté, stirring occasionally, for about 5 minutes. Stir in mushrooms and cook for another 5 minutes. Stir in parsley, sage, thyme and marjoram, and cook until fragrant, about 1 minute. Transfer veggies to a very large mixing bowl.
  3. Add toasted bread cubes, chicken stock, egg, salt and pepper to the mixing bowl and stir until the dry ingredients are coated with the wet ingredients. Pour into the prepared casserole dish.
  4. Cover stuffing with foil and bake for 25 minutes. Remove foil and bake until golden brown, about 25 more minutes.

 

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

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