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

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.

What's Your Fit Workout | Core and Stability Training : Giant Set

10/23/2017

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 core and stability workouts. They are called core and stability workouts because each exercise requires a mix of abdominal, back, and balance work.  

These workouts provide overall strength and build muscles by mimicking natural movements. Core and stability work your muscles because you’re focusing on balancing. 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

  

 

 

What's Your Fit Workout | Core and Stability Training : 45|15

10/16/2017

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 core and stability workouts. They are called core and stability workouts because each exercise requires a mix of abdominal, back, and balance work.  

These workouts provide overall strength and build muscles by mimicking natural movements. Core and stability work your muscles because you’re focusing on balancing. 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

 

 

What's Your Fit Workout | Core and Stability Training : 60 Second Madness

10/09/2017

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 core and stability workouts. They are called core and stability workouts because each exercise requires a mix of abdominal, back, and balance work.  

These workouts provide overall strength and build muscles by mimicking natural movements. Core and stability work your muscles because you’re focusing on balancing. 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

 

 

Fall Playlist - 2017

10/08/2017

Now that another summer is in the books, it’s time to get serious about fall. Fall is such a wonderful time. It’s a time of transformation. In nature. And for you. And the good news is there are songs that can help you reach your goals. We researched music to help you strive for all kinds of outcomes. Trust us on this. If you listen to these tunes while working out, your body won’t stop moving. Enjoy.