Fitness for all! Find serious strength and cardio workouts, motivation, and fitness information for new gym-goers and veteran lifters here.


5 Foods You Should Be Eating to Lose Weight


If you are trying to lose weight, you should be eating foods that are packed with nutrients that will fill you up, without all of the calories. Work to incorporate these five nutrient-dense foods in to your diet!


The high fiber content in broccoli will leave you feeling full. Broccoli also has a high protein content, at about 4 grams per serving, which is higher than most other vegetables. Not a fan of broccoli? Try for cauliflower, cabbage, or Brussels sprouts for similar health benefits.

Cottage Cheese

Non-fat cottage cheese weighs in at about 100 calories and 15 grams of protein per cup, making it an excellent choice to provide you with nutrients and keep you full! When working to cut down on calories to lost weight, it is important to intake large amounts of protein to not only keep hunger at bay, but to preserve your muscle while losing fat.


Skip on eating just the egg whites and instead go for the whole egg. This will provide you with lots of protein and healthy fats that will leave you feeling full at only 90 calories per egg. Addiitionally, egg yolks are loaded with vitamins, minerals, and antioxidants to protect your eyes and help with memory and muscle control.


Rich in healthy omega-3s, one can of tuna can provide 36 percent of your daily value of protein. Just be sure to avoid the deli-counter tuna salad that’s loaded with mayo, opt instead for an easy-to-open pack of tuna in water.


Loaded with vitamin C, folic acid, potassium, and pectin, this fruit is great for your heart! In order to find the juiciest fruit, look for grapefruit that seems heavy for it's size and add to a spinach salad for tons of health benefits!



Stovetop Pumpkin Spice Candied Almonds


Fill your home with the scent of fall by making these Stovetop Pumpkin Spice Candied Almonds. These deliciously sweet nuts make for the perfect snack!


Serves 4


1 cup almonds
½ cup brown sugar
1 teaspoon pumpkin spice
¼ teaspoon salt
1 teaspoon coconut oil
1 tablespoon + 2 teaspoons water


  1. Place all ingredients except almonds in a saucepan and cook over medium heat for about 3-5 minutes, until everything has dissolved and the mixture is bubbling. 
  2. Add almonds and cook for 5 minutes, stirring often to evenly coat almonds in pumpkin spice glaze. Remove pan from heat, and transfer almonds to a sheet of wax paper to cool completely. Enjoy!



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


Showers: What Temp is Best?



For many, showering is a daily habit. But one thing you may not think about is the effect that the water temperature has on your body. Studies have found that the average water temperature for a person’s shower is 105 degrees Fahrenheit. While a nice hot shower can offer many benefits, turning your water down a few degrees can also bring about several advantages. Check them out and think twice about what you want to accomplish next time you hop in the shower!

Benefits of Hot Showers:

  • Warmer temperatures help to relieve tension
  • Boosts metabolism
  • Soothe stiff muscles
  • Alleviates migraines
  • Opens pores and cleans skin by removing toxins
  • Can up your oxytocin levels
  • Ease anxiety
  • The steam serves as a natural decongestant to relieve cold symptoms


Benefits of Cold Showers:

  • Instant temp change can awaken body
  • Relieves fatigue
  • Increase mental alertness
  • Hydrate hair and skin, whereas hot showers dry them out
  • Studies have found that a cooler shower (~68 degrees F) for 2-3 minutes a day can help with depression
  • Stimulates immune system
  • Reduces hair loss
  • Tightens skin

Success Spotlight: Jay from Grand Forks


Jay has lost a total of 280 pounds since he began at Snap Fitness just two years ago. Read on and prepare to be inspired by his incredible dedication throughout his fitness journey.


"Hi, my name is Jay. Two years ago my weight was around 475 pounds due to years of poor eating habits and not exercising. I went to my doctor for an unrelated issue and he asked me if I wanted to do something about my weight. I told him I didn't want to do surgery, so after sending me to a dietician I knew I had to add exercise if I was going to be successful.

l had a membership at Snap Fitness but just wasn't using it, until I was motivated to find my access card and start exercising on a regular basis. Knowing that Snap Fitness is open 24/7, I could go any time and I couldn't use holidays as an excuse because they never close. I would go late at night or early in the morning and ride the stationary bike for 5 minutes. At this time l was not able to do any prolonged exercise, so just riding the stationary bike was a major accomplishment for me. I then added the Octane machine and between the two machines and eating right the weight started to drop.

After a few months I was noticing that I could exercise longer and eventually I added the treadmill and was gradually increasing the amount of time l was exercising. After two years, l have lost a total of 280 pounds. l now exercise a minimum of 65 minutes a day. I use a variety of machines, added weights and Fitness on Demand classes. I didn't feel intimidated going to Snap Fitness starting out. It was, and still is, a great fit for me." 


Interested in sharing your fitness journey with us? Please go here to submit your story!

Tea Time


Tea is great for warming you up in the winter and keeping you cool and hydrated in the summer. But did you know that various types of teas can improve your health at the same time as quenching your thirst? Next time you need a pick-me-up, reach for one of the teas below!


Feeling Sluggish?

Peppermint tea will help to wake you up and give you a boost of fresh energy.


Angry or Upset?

Green tea can help you calm down and ease your irritability. The theanine helps you to maintain clear concentration and focus.



Chamomile tea will help to reduce inflammation that may be causing the pain.



Cinnamon tea has magnesium and iron, which can help aid head pain. Additionally, the calming smell of cinnamon can help to relieve tension.



 Ginger tea has been used to calm upset stomachs for thousands of years.


Sore throat?

Lemon tea can help relinquish the mucus that may be building up and aggravating your throat.


Can’t Sleep?

Passionflower tea has light sedative qualities that can help you fall asleep sooner.


Have a cough?

Thyme tea will help to ease the pain of a coughing fit. The thyme helps to reduce the movement in the bronchial tubes and will help with the discomfort that a cold brings.


Ways to Stress Less


1. Manage your time

Have a to-do list of things that need to be done for the day, and start with the most important. Remember that your schedule doesn’t need to be rigid and allow yourself some room for flexibility for other things that may come up.


2. Prepare for your day

Each night before you go to bed, take 10-15 minutes to prepare for the next day. Pack your lunch, get your work bag ready to go, and plan out your clothes. This will save tons of time in the morning and prevent you from having to rush out the door.


3. Move

Try to get up and move around at least once every hour. Sneak in steps whenever you can, a 10-minute walk can be as beneficial as a 45-minute workout to relieve anxiety.


4. Enjoy nature and be creative

Spending time outside is a natural antidepressant. There is a calming effect of hearing the birds and feeling a breeze on your face. Take your lunch break outside, or walk around outside your office over your break.


5. Stop to enjoy the little things

Do your best to slow down and live in the moment. Enjoy the little things that make you happy each day, rather than always thinking ahead to the evening, tomorrow, or the weekend.


6. Take a deep breath

If you start to feel anxious, take five minutes to do some deep breathing. Slow breaths reduce stress and lower your blood pressure and heart rate.


7. Write it down

Journaling promotes reflection and helps you to organize your thoughts. Occasionally, write down what you are thankful for. Studies have shown that many benefits can come just from sharing and recognizing your gratitude.


8. Sleep

Sleep is essential for your body to rest and recharge. Your brain can’t function properly when you are going on too little sleep.





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