Spend Rest Day the Right Way


Recovering is a crucial part of any fitness regimen. Resting and recovering can be challenging to for some to do but allows for muscle repair, chemical and hormone balance in the body, improved mental state, and much more! Following the 80/20 rule is a great place to start. Training and eating well 80% of the time, resting and enjoying life 20% of the time! Some of our favorite recovery techniques include:

  1. Rest: Sleep allows your body and muscles to repair and recover quickly.
  2. Hydrate and Eating Well: Staying hydrated and refueling your body with nutritious foods help to restore your energy supply, allowing you to enhance your performance in the gym.
  3. Ice Baths: Taking an ice bath sounds awful, but has many benefits! Ice baths cause blood vessels to constrict, pushing the blood away from the muscles, relieving muscle tension.
  4. Stretching: Attending a less-intense yoga class on your recovery day is a great way to continue moving, while stretching out those sore muscles! Another great way to stretch out and relieve muscle tension is foam rolling.

Hang up those sneakers and have a happy rest day, #SnapNation!

6 Ways To Bolster Your System During a Cold


Let’s face it. We all get colds at some point, and they’re not fun. They’re especially annoying when they interfere with your workouts. But do they have to? Not necessarily. In fact, exercise and diet choices through a cold can help strengthen your immune system and shorten your time coughing and sneezing. Just follow these six tips the next time you feel something coming on.


  • Eat Foods High in Antioxidants. This means fruits and vegetables, particularly nutrient-dense foods, like dark leafy greens, berries, salmon, and sweet potatoes, which have anti-inflammatory properties. And good old chicken noodle soup is a super food when it comes to treating a cold. Your mom was right.
  • Avoid Sugar and Processed Foods. They decrease immune function. Enough said.
  • Probiotics Can Help. Probiotics have bacteria that can reduce inflammation and prevent infection. Yogurt is a popular source of probiotics, or you might try a supplement. Talk to a Snap Fitness professional about our brand of Clean Vitamins.
  • Keep Up with Your Exercise Routine. Prevention is the best defense. Exercise is an immune-booster and research shows that people who work out report fewer colds. But if you do get a cold, you can still exercise and it won’t make it worse. Not if the symptoms are from the neck up, such as a runny nose, congestion, or sore throat. Of course, if the cold is bad, use common sense and take your workout down a notch. Maybe walk instead of run. But it’s OK to get that heart rate up.
  • Get Your Sleep. Getting enough rest is crucial. Aim for at least eight hours of sleep at night and a 20-minute power nap if you’re falling short.
  • Drink Plenty of Liquids. It’s critical to stay hydrated to keep your throat and airways clear. Avoid sweetened beverages as too much sugar can cause inflammation, which weakens your immune system.

Success Spotlight: John from Luling, Texas


Growing up, John was always skinny. He played high school tennis, and in college was thin, but not active. After college, he got married and started a desk job. John started to slowly gain weight. Over the next thirty years his weight ballooned and began to affect his health. He was close to 300lbs at his heaviest weight. John got to the point where he couldn’t even go shopping with his wife without his legs hurting and running out of breath. He also was taking many different medications for high blood pressure, high cholesterol and other conditions.

In July of 2015 John had enough. He started to make changes like counting calories, eating healthy, and joined Snap Fitness Luling, TX. John says it was a long, hard, process but over the year his weight dropped and he now feels better than he has felt in years! In July of 2016 he weighed around 205lbs, 95lbs lighter, and was off of almost all medications. He is now focusing on getting his muscle tone back and feels like he is in the best health of his life, and we couldn't be happier for him! 

Toasted Muesli with Cashews, Coconut and Cherries


2 1/4 cups old-fashioned rolled oats

1 tablespoon + 1 teaspoon coconut oil, melted
2 tablespoons maple syrup
1 teaspoon vanilla
1/4 teaspoon cinnamon
2 tablespoons chia seeds
3/4 cup cashew halves
1/2 cup golden raisins
1/4 cup dried cherries
1/2 cup toasted coconut chips



  1. Preheat oven to 350° F.
  2. In a large mixing bowl, combine the oats, cinnamon, chia seeds and cashew halves and stir until combined. Pour in the maple syrup, coconut oil and vanilla and stir until oats are evenly coated. Do NOT add golden raisins, cherries and coconut chips yet. 
  3. Pour oat mixture onto the baking sheet and bake until the oats are lightly golden, stirring halfway, about 12 minutes.
  4. Remove muesli from oven and pour into a large mixing bowl. Stir in golden raisins, cherries and toasted coconut.
  5. Store muesli in an airtight container at room temperature or in the freezer in a freezer-safe bag (no defrosting time required).


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


How to Make Sense of Nutrition Labels


New information regarding health and nutrition is discovered every day. This makes it hard to know what’s important when it comes to nutrition, and what’s not. When it comes to nutrition labels, the main things you should pay attention to are servings, trans fat, fiber, sugars, and the ingredient list.



When reaching for a snack, make sure to check the servings per container. You may be under the impression that the whole snack is one serving size, when it could in fact be multiple!


Trans Fat

Always aim to keep your trans-fat intake as low as possible. This kind of fat is often linked to negative cardiovascular conditions and is best to be avoided.



Fiber makes you feel full longer, curbing any mid-day cravings! Try to maintain a good intake of fiber daily to not only keep you feeling full but also to boost heart health, and reduce blood sugar levels!



There’s a big difference between natural sugar found in fruit, and processed or added sugar found in corn syrup, high fructose corn syrup, and sugar cane. It is best to choose foods low in sugar. Be sure to check the ingredient list to see if the sugar is coming from fruit, which is okay, or if they it's added sugar, which is best to avoid.


Ingredient List

Our go-to advice when it comes to a nutrition label’s ingredient list is that if you can’t pronounce it, you shouldn’t consume it! The ingredient list starts with what ingredients are used most in that food to which are used least. Make sure the first couple ingredients are whole foods that you recognize!


Natural vs. Organic

Natural foods are not always organic. When a food is labeled, “Natural,” it means it’s often minimally processed, doesn’t contain antibiotics, artificial flavors, or hormones. But there are not many rules and regulations on what is labeled “Natural,” so it’s not always be the best choice. On the other hand, organic foods are heavily regulated. If a food is labeled, “Organic,” it means that it has no toxic pesticides, herbicides, or chemical fertilizers. When it comes to animal products, organic means that the animal was given no antibiotics or grown hormones. 

Build and Strengthen: Arm Workout


Build and strengthen your upper-body with this great arm workout! Choose a weight that works for you, and repeat this circuit three times, doing 12 rep's of each move!


Hammer Curls




Lateral Raise




Shoulder Press






Bent-Over Lateral Raise

Front Raise

Tricep Kick-Backs


Tricep Extensions