7 Ways Not To Get Sick This Season

Photo taken from MSN

MSN shares so many great articles about health and wellness. 7 Ways Not To Get Sick This Season is definitely one of those great articles.

1. Load up on vitamin C

2. Strengthen your gut

3. Be boring (stay away from sugar)

4. Say no

5. Exercise outside

6. Give back

7. Hydrate

To learn more specifics, simply click HERE. 

End of year progress competition

We are currently hosting an end of year progress competition for our members. It is FREE to sign up and the winner will receive 2 months of their membership for FREE! Sign up sheets are located at the front desk.
After you sign up, you will meet with one of our amazing trainers to be tested on how many push ups and pull ups you can complete and how long you can comfortably hold a plank. We will keep track of your progress between now and the end of the year, by meeting with you bi-weekly to track your progress. The winner will be determined by the best % of increase between now and then. It is that simple!

Sign up for the challenge the next time you come in to workout!

Benefits to a morning workout

Should we work out in the morning, afternoon or evening? Well, it really depends on your daily schedule. However, there are some good reasons to get it done in the AM:

• Take one shower: Yes, this is obvious, but it is true. If you work out in the morning, you won't have to smell funny after working out during your lunch hour.
• It will not interfere with your plans: Most get-togethers are in the evening.
• Energy: You will start your day filled with energy!
• Beat the heat: During the summer, outdoor morning workouts will be less hot and humid.
• Sunrise: Watch the sunrise...it is a great way to start your day.

Contact us today to get started! 984.202.5326

Men's physique competition results: Snap Fitness Trainers

Randy Fobbs placed in the top 10 at the men's physique competition! He came in 8th place and has informed us that he is planning to take part in another competition in November of this year. I watched him train and he trained hard for this. Watch out world, Randy is at it again!

Snap Fitness is proud of you, Randy! Keep up all of the hard work.


The NPC has two different divisions for each competition. They have a novice division for those who have never competed with them before and they have the actual competition (physique open) that everyone is part of.


Stedman Greggs placed 2nd place in the novice division! He also placed 2nd place in the physique open! Because he placed 2nd in the open, he is now qualified for the Nationals! Stedman is planning to compete in the Charlotte Cup on April 23rd of this year! Let's go Stedman!

Bring in another win for us, Stedman! Snap Fitness is proud of you!

Stedman Greggs: Interview and photos: Snap Fitness Personal Trainer

Stedman Greggs is another one of our amazing personal trainers who will be competing in the Mens Physique Show on Saturday, April 9th!

Speaking with Stedman is always fun, so I enjoyed our interviews as he worked out at our Snap Fitness facility!

How long have you been competing in physique competitions?

"This is my first show!"
How long have you been training for it?
"I have been in training since January, 1st of this year."
Can you tell me what you are doing to train?
"I have been doing compound lifts and extension sets. Compound lifts are exercises using more than one muscle at a time. Extension sets are back to back exercises that work the same body parts. As far as nutrition, I count carbs, proteins and fats. I also do a carb cycle which means that I adjust my carbohydrate intake each day to assure that it matches up with the particular training I do that day."
What is your competition goal?
"To win! (laughs) Really, to make friends, co-workers and family proud and making sure God gets glorification!"


At the end of the interview, I asked Stedman if he had anything he would like to add...
"Thank you to my Snap Fitness family for support, encouragement and prayers. Thank you to Deanna, my myofascial release specialist!"

Interview (and photos) with Randy Fobbs: Personal trainer at Snap Fitness North Raleigh

Randy has been competing physique competitions for three years. This is his second competition and after his first, he placed second out of twenty contestants.

I interviewed Randy to see what motivates him to compete in the physique competitions and here is what I found out:

Why do you take part in physique competitions?

“It is a great way to stay in shape”
How long does it take to train for a competition?
“12 to 16 weeks. More towards 16 weeks.”
What and how do you eat while you are training?
“I eat 6 small meals per day which equals to about 2200 calories a day.”
How do you train?
“I lift using high reps and moderate weight.”
What is your goal when you are training for a competition?
“Low body fat. I started at 16% and now I am down to between 3% and 5% for the show.”
Who will be there to support you and cheer you on at the show?
“My wife, mom and sister.”
Do you have anything you would like to say?
“Just ready for it!”

I conducted this interview as Randy was speed walking on the treadmill. At this point, he is maintaining his weight and muscle mass as he awaits the show.

Is it possible to burn more calories weight lifting than doing cardio?

You'll burn more calories weight training (resistance training).

The physical act of lifting weights burns calories. If you opt for adding in calisthenics or circuit training, you will also get cardio benefits.

Truth be told, strength training can help you to burn more calories even when you're not working out!  

By lifting weights to add muscle mass, you're boosting your metabolism. Boosting metabolism will help your body burn even more calories!

How to have a successful cardio workout

Cardio (Cardiovascular) exercises strengthen the heart.  

Here are some examples of cardio exercises:

• Walking briskly
• Running
• Swimming
• Biking
• Aerobic classes 
• Cardio equipment (stepper, treadmill, elliptical, bike)

If you are just starting a cardio exercise routine, or have been on one for some time, something important to remember is: When you can have a full conversation while doing your routine, it means it is time to bump up your intensity. If we continue to do the same thing day after day without making it harder, it will not have the effect we desire it to have on our bodies. 

Cardio vs. resistance training

Welcome to our new series: Cardio vs. Resistance training! We have successfully covered eating a healthy diet in the previous series…right down to the recipes we can make. Let’s dive into the benefits of cardio and resistance training…

Both are important for each of us! Fitness can be largely influenced by time (or lack of) and convenience. One of the most common thoughts for those with time constraints is usually: I have 30 minutes to work out today. Let me knock out some cardio. This isn’t a BAD thing, but we can actually get more benefits by doing resistance training if it is done correctly. The purpose of cardio is to sustain an elevated heart rate. We can also elevate our heart rate by performing resistance training, doing calisthenics in between each exercise. Calisthenics are: jumping jacks, running or walking quickly in place, etc. Doing this as opposed to doing an exercise and resting will incorporate out “cardio” into our weight/resistance training routine.

It is important to incorporate cardio and strength/resistance training into our daily workout routines.

Cardio

• Elevates heart rate
• Increases the flow of oxygen, therefore increasing our energy levels
• Burns calories at the time of the workout

Resistance Training

• Elevates heart rate
• Improves joint stability, strength and bone density
• Burns calories throughout the day 

What is a GMO and are they bad for me? See how this ties into clean eating...

GMO stands for Genetically Modified Organisms. The easiest way to explain it is: Farmers inject plants with chemicals that modify their genetics (GMO’s). The foods that we buy that are not labeled as non-GMO have been known to cause cancer, infertility and many additional health problems. These GMO’s that are consumed actually stay in our bodies as well as in the bodies of our children!

I encourage you to research this for yourself; don’t simply take my word on it.

How does this apply to clean eating?

Processed foods are stripped of important nutrients that our bodies need to obtain optimal health.  They also contain additives that overstimulate our bodies. This is how the constant craving for “junk” food is created.
We should not be adding extra chemicals to our bodies for best possible health, whether it be through processed foods or foods that contain GMO’s.

What is the bottom line?

Choose “live” foods! Choose to consume foods that are labeled as Non-GMO. If you choose to do this, you will easily live a clean eating lifestyle.

Clean Eating...what exactly is it?

Clean eating. What exactly is it? 

Clean eating is: eating whole/real food.  Food that is not processed, minimally processed or refined. Food that is as close to its natural form as possible.

What Are Processed Foods?

 Additions:  salt, sugar, and fat, preservatives that keep food from spoiling, and vitamins to “enrich”…from beverages to cereal.

Changing the form of natural food:  which generally happens when food is cooked.

Foods manufactured in a lab: any ingredient you cannot pronounce!

Processed foods include everything from canned meat and jarred pasta sauce to boxed cereal and Pop Tarts!

Check back regularly to learn more about Eating Clean and why it is good for you!

Holiday hours for Christmas

Merry Christmas! We, here at Snap Fitness wish you the Merriest of Holidays!

Our staffed hours have changed for the Christmas weekend. As of Thursday 12-24-15 at 12pm, we will not have anyone on staff until Monday morning at 11am.

Please continue to use your electronic key card to come in and get your Holiday workout!

Oh, Christmas tree...and a gift from us to you!

Aren't we festive here at Snap Fitness? 

Do you like our Christmas tree? 

We like it! 

Stop in for a workout and check it out. If you are not yet a member, let's get you started! Mention this Christmas tree post and we will get you started with $0 enrollment! Consider it an early Christmas gift from us to you! 

Can drinking water help us lose weight? (plus, cucumber lime water recipe)

We have all heard that we should be drinking 8 glasses of water every day, right? Well, according to Virginia Tech, people who drank 16 ounces of water before each meal lost about 5 more pounds than those who did not.

The reason they lost weight? It could be because the water took up stomach space and made them feel full. So, in turn, they ate less food at each meal.

Doctors will tell you not to wait until you are thirsty to drink water. It is always good to stay hydrated and not drink too much or too little water each day.

Try this flavorful recipe:

Cucumber Lime Water

• 3 small seedless cucumbers
• 2 liters of water
• 1/2 lime, sliced into small pieces

Add all ingredients into a pitcher. Refrigerate for 24 hours.
Strain water and pour into glasses. Enjoy straight from the pitcher or over ice.

Simple exercise tips

If you are new to exercising or getting started again, here are a few tips that will help you through:

1. Be sure to allow your body days to rest. By doing this you allow your body time to repair muscle damage. So may time people jump into working out with two feet and then get burned out. Just take it slow. If you do not allow your body time to recover between workouts, you will tear it down very quickly.

Here is an example of a workout regimen:
Workout on: Mondays, Wednesdays, Fridays and Sundays
OR
Workout on Tuesdays, Thursdays, and Saturdays
Taking two days off on the weekend is not ideal, but if that is what you have to do due to your schedule, so be it.


2.     Be consistent. If you workout on a routine for 6 months and then take 2 months off, don't expect to be able to just jump back into it where you left off. When you start back up, it is like starting over.
If you stay consistent and push through the days, weeks or months when you do not feel like working out, your body will continue to improve and you will soon be able to go further, go longer and do more.

How do I have a healthy Thanksgiving Holiday?

Happy Thanksgiving everyone! We all deserve a day to enjoy food, family and friends! Here are some easy tips to keep you and your family healthy this Holiday. You can still enjoy the Thanksgiving foods you love…it’s true! You can also get your workout in on Turkey Day! Check out how…

Start the day off right with a healthy breakfast.
Jump start your metabolism by preparing a healthy breakfast filled with protein and healthy fats!  Try eggs with turkey sausage or hot oatmeal with fruits, nuts and seeds. Add some Thanksgiving flavor by adding a dab of pumpkin pie spice or cinnamon to your oatmeal and/or add a tablespoon or two of organic pumpkin puree!

Start a new tradition:  Include a sport or group activity on Thanksgiving Day. 
Have a family football game or just toss the football around in the yard. Another great option is to go for a family walk together…or how about an easy game of tag in the yard? Whatever you decide to do, it will create great memories and allow the family time to bond. In addition, it will get everyone moving and provide a bit of exercise on a day filled with television and food.

Load up on veggies.
Yup…make the veggies the start of the show! Saute some of your favorites in olive oil or bake them in the oven. Veggies are low in fat, calories and cholesterol!

• Serve salad as a first course…Heavy on greens…light on non-veggie add-ins like cheese.
• Try a new veggie recipe that packs flavor without extra calories. 

Holiday Food Facts

A typical Thanksgiving Meal:
Roast turkey (dark and white meat) with skin (4 oz)
Candied sweet potatoes with marshmallows (1 cup)
Green bean casserole
Jellied cranberry sauce (½ cup)
Caesar salad
Mashed potatoes with milk and butter (1 cup)
Apple pie with vanilla ice-cream
Pecan Pie
TOTAL CALORIES: 2,796 calories 

Light Thanksgiving Meal:
Roast turkey (light meat only), no skin (4oz)
Small Baked sweet potato
Sautéed green beans
Light cran-berries sauce (½ cup)
Mixed green salad with fat-free Italian Dressing
Mashed potatoes with roasted garlic and skim milk (1 cup)
Light pumpkin pie
TOTAL CALORIES: 750 calories 

Food calorie list was taken from: 
http://www.huffingtonpost.com/joanna-dolgoff-md/healthy-thanksgiving-tips-recipes_b_1092915.html

Foods that will help control your cholesterol...

If you are looking to cut bad cholesterol from your diet, here is a list of certain foods to add and remove from your plate:

ADD:
Fresh vegetables
Fresh fruits
Whole grains
Low-fat dairy products
Fish
Turkey, white meat, no skin
Chicken, white meat, no skin

REMOVE:
Egg yolks
Beef
Red meats
Full fat dairy products

If you have elevated or high cholesterol, be sure to exercise. Often times, with the proper diet and exercise, people have been able to manage lowing their bad cholesterol without having to use medications. Be sure to consult your Doctor if you have questions pertaining to your cholesterol! 

Off road walking and running tips...get out this weekend!

Now that the weather has cooled down, many of us are spending more time outdoors. Autumn is a great time to be outside with family and friends. Check out these off road walking/running tips from Runner's World and use them to get some fresh air and exercise this coming weekend!

Correct form:
Short strides, eyes on trail and arms slightly raised away from your sides.

Running uphill:
Very short steps and increase arm swing frequency.

Running downhill:
Keep weight back slightly and extend arms out from body for balance.

Avoid obstacles:
 Roots, rocks, gravel, mud and ice are not good. Slow down if you have to avoid them.

Is running good for you?

If you enjoy walking and running, here are a few good reasons to keep it up! 
If you do not walk or run, these are great reasons to start:

• You may be less likely to have cholesterol issues.
• You may be less likely to have blood pressure issues.
• It will strengthen your bones.
• It may help you be more productive throughout your day.
• It can help you have a better nights sleep and/or fall asleep faster.
• It may boost your immune system.
• If you suffer from asthma, it can help keep it under control.
• It can help you live a longer life.
• 
  
  

Join Snap Fitness: North Raleigh today to get started! 

Information given by: Runner's World on Active.com

Do parents neglect their health?

According to Yahoo! Health and Self magazine, parents do neglect their health. Here are the ways they can:

We:
Rarely or never exercise
Do not make eating healthy top priority
Do not take enough "me" time

Here are some ideas on how to improve in these areas:
Choose activities you enjoy and do them with your friends. This will help get in regular exercise.
Join a local gym close to home and set aside days each week to workout.
Download myfitnesspal to your smart phone and use it!
Choose healthy snacks, pack your lunch.
Sit down for dinner, eat breakfast and stop eating when you are full.
Schedule time to snuggle with your significant other.


Time savers to allow more time for "you":

Pay bills online to save time.
Change air filters in the house to cut down on dusting.
Use online shopping to order groceries, pick them up on your way home from work, school, etc.
Make chore lists for the children to help keep things around the house clean and organized.