5 Tips for Working Out at Any Age


Let’s be honest. If you used to run three-hour marathons and you’re 65 today, you’re probably not running three-hour marathons anymore. Or maybe you are. In which case, well done! But if not, that’s OK too. You can still set ambitious goals and feel good about your fitness routine, no matter your age. It just may require some adjustments along the way, which can be rewarding. Keeps things fresh. Here are some suggestions on how to embrace exercise at every stage in your life.


 1.   Stay Flexible

One key to staying fit over the long haul is to incorporate flexibility training and non-impact aerobic activity into your routines. Something like yoga will get you well on your way to building more flexible joints. And non-impact aerobic activities like elliptical gliding can be great in maintaining cardio. These activities will help you burn calories and fat, build muscle, and strengthen bones, while protecting the joints from unnecessary pounding.


2. When Looking To Get Back Into Shape, Take It Slow

It can be tempting to just go back to what you were doing before your break. Resist that urge. It’s a good way to get injured. Start slowly. If you were a runner, return by starting with walking and building through a jog to a run. If you did weight training, reduce weights to around half of the weight you lifted before your break. Extend your warm-up and cool down to protect muscles and joints from injury. As your fitness builds, usually around the six-week mark, you can add more workouts per week and increase the time spent exercising.


3. Celebrate Small Victories

Reward yourself when you successfully complete a workout, reach a goal, or simply show up on a day when you didn’t feel like it. Jump in a whirlpool or have a decadent smoothie. You deserve it. Also, write down your activities. This not only holds you accountable but is a reminder of your accomplishments.


4. Check In With a Trainer

These days there are so many fitness options. It can get overwhelming. But a good way of bringing structure to your routines and clarifying your goals is to consult with a trainer, such as the professionals we have at Snap Fitness. Let them help you plan your workouts. You’ll feel better about how you’re spending your time.


5. Have Fun!

Not every workout is going to be amazing. Some are going to be just hard work. But there are ways in which to keep it a fun activity, even if you didn’t have your best legs that day. Some ideas:


  • Listen to music or an audiobook while lifting weights.
  • Make plans with gym friends after working out.
  • Watch a favorite movie or TV show while on the treadmill.
  • Try a new class.

Smashed Chickpea Egg Salad



4 eggs
1 cup chickpeas
1 teaspoon paprika
2 teaspoons Sriracha (or hot sauce of your choice)
1/4 cup mayo
2 tablespoons Dijon mustard


  1. Place eggs in a saucepan and cover with cold water. Bring water to a boil and cook for 1 minute. Cover eggs, remove from heat, and set aside for 8-10 minutes. Drain water from the pan and cover eggs with cold running water. Peel, chop and place eggs in a medium bowl.
  2. In another medium bowl, use a fork to smash about half of the chickpeas, then add chickpeas to chopped eggs. Add remaining ingredients and gently mix together. Season with salt and pepper to taste. Use in sandwiches, salads or on top of crackers as a snack.


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


Success Spotlight: Jay from Grand Forks, North Dakota


Meet Jay, a member of the Grand Forks, North Dakota Snap Fitness who started his fitness journey two years ago at 475lbs. Jay blames his unhealthy weight on poor eating habits and not exercising. He decided to change his ways when his doctor asked if he was going to do anything about his weight. Jay knew he didn’t want to do surgery so after going to a dietician he knew he would have to start exercising to be successful. Jay already had a membership at Snap Fitness that he hadn’t been using so he found his keycard and off he went.

Because Snap Fitness was open 24/7 Jay could go anytime and not use holidays as an excuse. He would go late at night and early in the morning to ride the stationary bikes for about 5 minutes. This 5 minutes was a large accomplishment for him. Eventually, Jay added the Octane machine and started eating right. The weight started to drop. After a few months he noticed that he could exercise longer and eventually added the treadmill.

After two years Jay has lost a total of 295lbs and now exercises a minimum of 65 minutes a day. He uses a variety of machines, added weights, and does Fitness on Demand classes. Jay says that he never felt intimidated going to Snap Fitness, even when first starting out. Snap Fitness was, and still is the perfect fit for him.

Way to go Jay! You are such an inspiration and we are so proud of you!

How to Maintain Race Training While on Vacation



It’s crucial to maintain momentum when training for a race, whether you’re preparing for your first 10K or fifth marathon. However, maintaining a consistent regimen can become difficult if you deviate from the normal routine for any reason—such as taking a vacation.


Travel arrangements alone can present a challenge to runners gearing up for their next endurance event, not to mention diet and schedule. Luckily, with some improvising and creativity, it’s possible to stay committed to your training, while savoring your getaway in the process.


Use the following tips to strike a balance between training and indulging.


Plan Your Routes Before Leaving


Make a game plan ahead of time to maximize your running time. Otherwise you risk spending too much time finding a route you like when you could already be running, or better yet, enjoying vacation. Chart the course with a tool like MapMyRun where you can find routes other runners have taken and made public.


Plan for Cross-Training


On occasions where a run isn’t conducive to your schedule, find creative outlets for cross-training instead. Register for a yoga, pilates or barre class at a nearby studio, or take advantage of the hotel’s onsite fitness equipment.


Explore your vacation spot while staying active with a hiking or biking tour, combining both sightseeing and training into one activity. If there’s access to a pool or ocean within walking distance, swim laps for a half-hour.


Schedule Your Workouts in the Morning


Do your workout first thing in the morning to avoid skipping planned excursions or even a much-needed poolside respite. While this often means waking up early and logging miles when the rest of your group is asleep, you’ll be glad once it’s done. It also allows you to remain present and engaged with everyone else—not agonizing over a missed or postponed workout. From this mindset, sacrificing an extra hour of sleep is worth the payoff.


Travel with Your Preferred Fuel


The all-you-can-eat buffet and cocktail menu won’t provide adequate nutrition for your training requirements, so bring nonperishable alternatives for yourself. Store them in the hotel room and grab and go as needed.


Protein bars, raw almonds, peanut butter, raisins or additional on-the-go food choices are healthier and easy to take on the go. As you head out the door for the day, take a few snacks with you to keep fueled as you sightsee and explore.


Find Local Running Groups


Many popular tourist destinations are also home to small stores and groups that offer weekly training runs for the general public to participate in. For example, in Orlando, the boutique fitness store, Fit2Run offers weekly training runs—check out their schedule here.


Other popular destinations with similar opportunities include:


·      New York City: Jack Rabbit

·      Chicago: Fleet Feet

·      Phoenix: Sole Sports

·      San Francisco: A Runner’s Mind


Do a quick search of the area you plan to visit and check the website for a running schedule.


Staying on track for your upcoming race is possible, even when enjoying vacation. When you plan ahead, log your miles early, and connect with local running groups, it’s easy to stick with your training schedule and get the rest and relaxation you need.



Bio: Mary-Elizabeth Schurrer is a long-time health and fitness writer. As the managing editor of Natural Awakenings, she gets to explore and research a wide variety of health and wellness topics. She’s a regular contributor for MindBodyGreen and is frequently writing new posts for her personal blog Health Be a Hippie. Follow her healthy musings and adventures on Instagram.





Great Ways to Eat Healthy on a Budget


Eating healthy doesn’t have to break the bank. You can enjoy satisfying and nutritious meals by following these grocery shopping secrets.

Learn How to Cook

What’s the secret to your successful budget friendly, healthy food success? Learning how to cook! You don’t have to become a master chef, but if you can learn how to cook some simple nutritious meals, you’ll save money each time you cook them.  Also, when you cook your own food, there aren’t any added ingredients you’re trying to avoid.


More Ways to Save

Store-brand foods are generally less expensive than bigger brand names and the food tends to be just as tasty. Also, grocery stores tend to list their own brand items in sales. Speaking of sales, when you find food you love, stock up.  Let’s say you use ground turkey in a lot of recipes and you see there’s a sale, make room in your freezer and buy as much as you can. This will save you money in the big picture.


Buying fruits and veggies are critical to our healthy eating and they can make our shopping trips expensive. Shopping seasonally is not only more affordable, but you’re also buying more nutritious options.


If you don’t mind spending some time online, a lot of grocery stores are putting coupons on their website which can be added to a club card or store app.


Create a List and Follow it

Go to the store with meals planned and a list in hand. If you have a list, you’re less likely to buy extras and you’ll also always know exactly what you’re spending. Also, don’t go shopping when you’re hungry. Even with a list, your stomach is going to want to veer away from it.


Tasty, Less Expensive Protein

Beans, chickpeas, lentils and dried peas provide great proteins and cost pennies compared to meat and fish. We need protein in order to maintaining a healthy diet, but if meat and fish are not in our budget or if we want to try different dishes, toss these proteins into your cart.


Still Splurge

Better quality olive oil tends to have more nutritional benefits and if used sparingly, it can last a long time. Also, keep your favorite spices on hand. They can transform a boring meal to delicious.


Freezers = Best Friends

This is not only for when you want to stock up. You can use it for leftover proteins and produce and anything that is about to go bad. You can chop them all up and make things like soup and then freeze it in small batches and remove when needed. 

3-Ingredient Protein Banana Pancakes


Serves 1


2 eggs
1 banana, mashed
1 teaspoon coconut oil

Combine mashed banana, egg and vanilla in a bowl and whisk until combined.

In a saucepan over medium heat, melt the coconut oil (you can also use butter) and pour about 1/4 cup of egg mixture onto pan. Let cook until bubbles start to form on the edges and then flip. Repeat with remaining pancake batter.

Top with cinnamon and maple syrup. Serve warm.


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