Fitness Blog

Genesis Health Clubs Blog

My Fitness Journey Part 3

Friday, July 17 2015 1:10 PM
Categorized In Testimonials

It has been a few weeks since I’ve started my journey and I love the results I’ve seen so far!  Since I’ve started I’ve lost 5% body fat, 11.6 pounds of fat, and a total of 12 pounds!  I’m so excited, after a while my body just clicked and I was dropping the weight and inches like crazy!  Even when I though I wasn’t doing so well, I still was able to lose!  When I started my journey, Briana had me on a high protein, low carb diet.  When I say diet I don’t mean I’m on a diet, I mean a new way of eating.  To me going on a diet is a fast track to failure, but changing your diet for the better is a road to success!  I was able to keep my diet healthy, while giving myself one cheat meal a week.  As long as I could still have my sweets once a week, I was set.  Eventually Briana gave me a website of healthy, clean eating recipes called Dashing Dish.  This website had so many wonderful recipes that allowed you to eat healthy and clean but did it in a way that you felt like you were cheating every day.  I had muffins, and Mexican pizza, a “pasta” bake, and lasagna!  The dishes were all made with foods that I wouldn’t normally eat like spaghetti squash and zucchini, but were delicious.  I knew that exercise wasn’t going to be the only thing for me to do to be able to lose weight; I had to change my bad eating habits and do it in a way that I didn’t feel like I was missing out.  This was how I was going to ensure that I lived a healthier lifestyle.

Since I’m naturally a “big boned” girl, I never like to obsess over my weight.  I’m not ever going to be a skinny stick and that’s ok!  I’m more concerned with how I feel, and dang it I feel good!  I’ve even gotten some compliments here and there.  My family and friends are starting to notice the changes in my body and they ask me “have you lost weight?”  and I say “Well yes I have!”  I’m very proud of it and not afraid to show it!  Ok, I know that sounds conceded, but if you knew me at all before all of this, you know that when people ask me if I’ve lost weight, I get really weird and awkward about it because I didn’t believe them.  I just thought it was the outfit I was wearing at the time that flattered my figure, but now I know that it’s all me!  

Did I also mention that I feel good?  I mean it to, I’ve always had a sensitive stomach and I could never pin point exactly what would upset it.  Sometimes its wheat, sometimes its spicy food, sometimes its food that’s really rich, but other times all those foods would be just fine.  Now that I’ve cleaned my body out, it’s not so mad at me anymore.  In fact, I only seem to get an upset tummy on my cheat days, which has led me to not really want to cheat that much and when I do I’m very careful not to over-do it.  That has been one of the best plus sides of this whole thing.  If I didn’t lose another pound, it wouldn’t matter to me as long as I feel good.

I’ve even been able to keep the weight off during some tough times of my journey.  During one of my training sessions I slipped on the Bosu and sprained my ankle.  I was wearing a brace on that ankle because it’s my weak ankle and randomly likes to flare up, so I was only out a couple days. When it happened though, I had no idea how bad it was and I just lay down and cried, absolutely devastated that this was going to put a huge dent on my progress.  I immediately gave my ankle an ice bath after the workout and was able to contain it to minimal swelling.  It still flares up every now and then, but it’s doing much better!  After that, I ended up getting sick for a little over a week, I lost my voice, my tonsils were huge, and I couldn’t do as much for working out.  During those two setbacks I never did gain any weight, inches, or fat and I contribute that to my healthy eating.

After getting through those weeks, I continued to exercise and eat well.  Although I don’t lose a lot of weight at once, just a couple pounds a week, I know that I am making progress.  If I were to drop all the weight like that, I would have a really hard time of keeping it off.  By taking baby steps and changing my lifestyle one step at a time, I’m confident that I’ll be able to keep the weight off and stay healthy for a long time!  If I can make it through getting sick, Father’s Day, my birthday, and Fourth of July, then I can make it through any obstacle that comes my way!


Fasted Cardio

Tuesday, July 14 2015 7:58 AM
Categorized In Sports, Nutrition & Supplement Guide

I hear and see this all too often, and the person almost sounds accomplished when saying, "Fasted Cardio Done!" Most don't know what they've just done internally and are just following the advice of either some "coach" or something they read or were told. So what is fasted cardio?

It is doing a cardiovascular workout first thing in the morning on an empty stomach. Usually for about 45 minutes. The idea behind doing so is that your body's glucose levels are low after the previous nights fast. So, in theory you will use your body fat as the source of fuel, therefor getting leaner, faster. Most people who are attempting to lose weight employ strategies that make it literally impossible to preserve muscle. Now, fasted cardio actually works, if you're using PED's (Performance Enhancing Drugs). The anabolic aid is the only way to protect your muscle mass, otherwise, for us Natural Athletes, fasted cardio is a sure fire way to eat at our muscle. Thus losing our GAINS.

So with fasted cardio in the mornings, your cortisol level is going to be very high. Actually it's at the highest in the morning. Cortisol is a muscle wasting hormone. So it's already elevated, and now you introduce cardio which tends to raise cortisol output. If your cortisol level gets too high you'll have a hard time lowering it, and spend the entire day in a muscle wasting state. This is ten fold when in a caloric deficit.

The ideal way to achieve the most caloric expenditure from cardio is to do it during what's called the 'post-absorptive state'. Ok so what does that mean? Post-absorptive state is when you've eaten, but no longer digesting your food. It is when your bloodstream is nutrient heavy and fat oxidation is at its height. How do you know when that is? With solid food it's very difficult to know, as it is relative to the person. Using a supplement, like Supplement Rx's Building Blocks Protein or Rx Meal, the body's absorption rate is much faster than that of solid food. So taking these products 30-45mins before an exercise bout will keep you out of the catabolic state and in that post-absorptive state. Therefor maximizing body fat loss!

Content provided by Sports, Nutrition & Supplement Guide.


Lawrence Group Fitness Monthly Blog - July 2015

Monday, July 13 2015 4:08 PM
Categorized In Lawrence

Schedule Changes:


The G-Cycle and Group Ride Classes held at 9AM have been cancelled at Lawrence North. Also Group ride at 6PM on Wednesdays have been cancelled as well. Seraphine Naeymi, our new Fitness Coordinator will be teaching Mondays for Silver Sneakers.


Launch Month:


July brings the heat as well as new classes with our new launch in MOSSA Classes!

Group Ride: THIS WEEK!
Group Power: Saturday JULY 11th
Group Centergy: JULY 25th
Group Blast: JULY 26th
Group Fight Monday: JULY 27th



This month we are featuring Kamay Plunkett in our GET TO KNOW interview:

 

Kamay Plunkett
Age: 31
Title: Group Fitness Instructor


Describe your fitness regime (no more than 3 sentences):

I love anything out doors, like cycling and running. I love centergy when I need to find my center and Group Power and Ride to build my muscle strength.

Fitness Inspirations ( ex: words to live by, athletes, well-known public figures etc.)?

I’m inspired by my members that come every day. They push me to lift harder and in return – I push them right back with encouragement!

What motivates you in the gym, how do you get into the “zone” ( ex: types of exercise movement, music, group fitness)?

Any 80’s music for my “zone”. My motivation is a healthy life style.

What is something extra you offer as a Personal Trainer and/or Group Fitness Instructor?

I offer that extra boost of energy at 5:30AM – in the form of a smile and a super charged Group Power routine!

What is something most people don’t know about you that you care to share?

I was a Girl Scout for 16 years. In all four years of high school, I sold a combined total of 4,300 boxes of cookies!

What supplements, vitamins and/or super foods and drink do you recommend?

I love Quest Bars. They are the best go to for a meal replacement or quick snack.

Favorite cheat foods and drinks:

I love Indian or Mediterranean Food, ice-cold Coca-Cola and wine!!

Finish the following sentences:
          a.    I love working out during… a rainstorm.
          b.    It is hard for me to work out when… I’m tired.
          c.    My favorite body part is… My eyes.
          d.    I feel strongest when… I’m in the zone!
          e.    I want to improve on… My muscle tone.
          f.    I always _______at Genesis. Rock out!
          g.    I never ________ at Genesis. give-up
          h.    My ideal workout partner is _______. My friend Rachel.
          i.    My favorite workout song is ______. Anything by Journey.
          j.    Movie/TV show that motivates my inner fitness beast _______. Centerstage

3 words to describe you as a Personal Trainer/Group Fitness Instructor.

Energetic, Passionate, Inspiring



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Emporia Group Fitness Monthly Blog - July 2015

Monday, July 13 2015 3:02 PM
Categorized In Emporia

Instructor we are featuring this month:

Kara Thomas was born and raised in Olathe, KS.  She went to school at Southwestern Oklahoma State University on a full ride vocal scholarship.  Then in 1995 she came to Emporia to finish her college career in Early Childhood Development, graduating in 1997 from Emporia State University.  She now calls Emporia her home, married Jerid Thomas in 1998, and has two children, Paige-13yrs. and Jaden-10yrs.  Her children are the day to day excitement that keeps her and Jerid on their toes, between traveling softball, volleyball, baseball games and dance classes they stay ready with the camera to catch the memories.


Kara works for Thomas Property Management as the Property Manager and takes care of overseeing 300 properties.  One of her favorite hobbies is her business called Kake Atelier, where she makes wedding cakes, birthday cakes, and rents out chocolate fountains.  She likes to call this her “Therapy” Job.


In 2007, Kara started teaching classes at Walburn’s Gym.  She taught a mixture of step classes, kickboxing classes, and Zumba classes.  Then when it changed hands to become Genesis Health Clubs she went and received certification in Cycle.  Teaching classes in this setting has been an absolute joy and has given her the opportunity to meet so many people as well as keeping her motivated to live a healthy lifestyle.  


In her spare time, Kara loves to go watch movies, listen to music, go see musicals, shop at the West Bottoms in KC, and last but not least, she loves to travel!

 

 

Class of the Month: Combat Fitness

We are bringing it back and Basil will give you a workout to remember!

A cardio based class that uses the fundamentals of boxing to engage participants.  Members are given a warm-up of various calisthenics & dynamic stretching.  The participants are provided with a number of movement combos including jabs, crosses, high knees & elbows.  This class is designed for members who want to have a full body exercise hour.  No prior boxing experience is needed.  Come have fun; get your sweat on & have a great 1 hour, kick butt class!
 
 
Launch dates:

July 22nd at 6:30 pm  Group Power
July 30th at 6:30pm RIPPED (New Session)


Six Pre-Workout No No’s

Wednesday, July 8 2015 1:32 PM
Categorized In Sports, Nutrition & Supplement Guide

Avoid these Common Pitfalls before Training!

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron! Ready? Here we go…

 

1. Do Not Oversleep:

While there is nothing wrong with taking a short nap in order to recharge your “batteries” before heading to the gym, you should avoid sleeping for any more than about 30 minutes. While research shows that a short 20-30 minute “power-nap” can markedly increase energy and focus, sleeping for longer than this will produce the opposite effect, leaving you even more lethargic than before your head hit the pillow.

 

2. Do Not Stretch:

For a very long time it was thought to be proper “protocol” to statically stretch the muscles before working out with weights, but in recent years scientists have discovered that this is actually counterproductive. Not only can stretching a “cold” muscle lead to injuries such as pulls and strains, but also in addition can actually decrease your strength in exercises involving muscles that have been stretched.

 

3. Do Not Perform HIIT Cardio:

There is nothing wrong with performing medium intensity “steady state” cardio before lifting weights, as this is an effective method of burning body fat while protecting your ability to gain strength and muscle mass. However, the high intensity nature of HIIT cardio will decrease your power and interfere with the anabolic process if done immediately prior to lifting weights.

 

4. Do Not Get Stressed:

Stress is truly a “muscle-killer.” When one is in a state of stress the body will release higher levels of cortisol, which breaks down muscle tissue and encourages body fat storage. Additionally, stress and worry will severely inhibit your ability to concentrate, limiting muscle fiber activation and quite possibly causing injury due to lack of focus on proper form. So, try to avoid stressful situations if at all possible before heading to the gym.

 

5. Do Not Overdo Stimulants:

Certainly there is nothing wrong with consuming some caffeine or a high-quality pre-workout product to give you a boost before training, but I warn you about overdoing it. While moderate levels of stimulants can help enhance energy and focus, too much can lead to rapid heart beat, nausea, anxiety and a feeling of illness, none of which will help you to get a better, more productive workout!

 

6. Do Not Overeat:

Pre-workout nutrition is essential to getting in an awesome workout and supplying the necessary nutrients for supporting muscle recovery/growth, but like #5 above, too much of a good thing can be hazardous! Eating too much food too close to a workout can cause stomach cramps/pain and nausea, neither of which are very conducive to a killer training session. In addition, if your stomach is over burdened with digesting a large quantity of food, then more blood will be directed there than into the muscles, which will decrease the pump and the effectiveness of every exercise.


Leavenworth Group Fitness Monthly Blog - July 2015

Tuesday, July 7 2015 4:03 PM
Categorized In Leavenworth

SCHEDULE CHANGES

:
Please note that the 5:30am Group Power class on Thursdays will be on hiatus in July and August.  We expect this class to return to the schedule in September.  The Cardio Box class, normally held on Thursdays at 5:30pm, will be replaced by Group Fight.  Come try this new format!



NEW INSTRUCTORS:


We are thrilled to introduce three new, top-notch instructors!  Shanda Bandi, Megan Duesterhaus, and Brandi Masson are all part of the Leavenworth Group Fitness team now. Keep an eye out for the new class offerings they will be bringing to our schedule in July and August.



LAUNCH MONTH:


July brings with it new programs in all of our MOSSA classes.  Mark your calendars, and get ready to move, sweat, and work to the beat:
July 7, 9:00am: GROUP BLAST
July 18, 10:00am: GROUP POWER
July 22, 5:30am: GROUP RIDE
July 23, 9:00am: GROUP FIGHT



INSTRUCTOR OF THE MONTH:


This month we are highlighting long-time instructor Cynthia Sowle.  Cynthia has been teaching at Genesis since 2010, but she has over 20 years of experience teaching in the fitness industry.  She holds certifications in Group Exercise and Pilates.  She teaches Step Interval, Ironworks 75, Pilates, and Yoga Flow.

In her own words, “I hope to help people shape their bodies, heighten their spirit, and open their minds to a new, healthier way of living. And I hope I can help them have fun doing it!”  If you’ve ever taken one of Cynthia’s classes, then you know she definitely brings The Fun.  Whether she’s adding an extra step in her step class, or pulling out all the tools and gear in Ironworks 75, she will definitely get you moving in new and fun ways.  Cynthia’s Pilates class (Wednesdays at 8:30am) is the only Pilates class on our schedule that makes use of the Pilates rings, which Cynthia uses to intensify and deepen each exercise.

All of Cynthia’s classes are appropriate for beginning to advanced exercisers.  If you haven’t tried one of her classes recently, pick up a schedule and check one out.  You won’t regret it!

           


Hutchinson Group Fitness Monthly Blog - July 2015

Tuesday, July 7 2015 3:24 PM
Categorized In Hutchinson

Summer Time and It’s Hot Outside!! Join Us Inside for Group Fitness-
Check out our schedule  http://www.genesishealthclubs.com/locations/hutchinson/classes.html


July MOSSA  Launches


July 7 , Tuesday, 5:30 pm R30
July 11, Saturday, 8:00 am Group Fight
July 12, Sunday, 1:00 pm Group Power
July 18, Saturday, 8:00 am Group Ride
July 20, Monday, 6:30 pm Group Centergy
July 21, Monday, 8:15 am Group Blast

 

Centergy and Testimonials



Meet One of Our Centergy Instructors – Michelle Stoll
Hi!  My name is Michelle Stoll.  I have been teaching Group Fitness classes at Genesis since they first opened in Hutchinson in 2006.  I have taught many different kinds of classes over the years:  Step classes, Circuit classes, Challenge, Triad, Group Ride, Cardio and Iron, Pilates, Group Centergy, Gentle Yoga and a whole class on the ball.  I am currently teaching Group Centergy and Gentle/Restorative Yoga.  I've been active in sports and working out for most of my life and have really enjoyed it!  My interest in sports started in 4th grade with softball, luckily I got on a very good team with some great coaches!  I also played volleyball and basketball in school.  I've been teaching classes for 13 years!  The very first class I ever taught was a Step class in 2002.  I had just recently started taking the class and the instructor was leaving so they were looking for a replacement so I jumped in (seems like I do that frequently)!  It's been lots of fun!  I've enjoyed encouraging people and watching them do things they never thought they'd be able to do!  I've also made some great friends!!
 
 
My son Trevor is 18 and just graduated from high school.  When I'm not working or teaching classes I like to go to the movies, go to the lake, go for bike rides, volunteer at church and meet friends for COFFEE!  If you're looking for a fun time and a good workout come check out our classes!  Hope to see you there!  

 

                                                                                                
 



Group Fight


We are excited to introduce you to Our MOSSA program, Group Fight, used to be Group Kick.  Group Fight™ is a gripping hour that burns a ton of calories and builds total body strength. Tap into the hottest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness! From the boxing ring to the fighting cage, Group Fight combines cutting-edge moves with thrilling music. This electric experience is addictive! FIGHT FOR IT!
We will Launch Group Fight, Saturday, July 11 @ 8:00 am.

Let’s introduce you to Hutchinson’s Group Fight instructors.
I’m, Diane Ravenstein,  I’m up front teaching our First Group Kick Launch  and Chris Smith,  our other Group Fight instructor is lower left,  The picture are from the original Group Kick  launch, in July 2011.  My favorite song was “My Sharona”  I  brought fake swords in to use for that song, everyone loved the props!!!

 
I’m Chris Smith, that’s me with the red hand wraps. I’m a Group Kick and Urban Groove Instructor.  My favorite song is always going to be, “Eye of the Tiger”. Favorite moves would be either from our 1st release when we did knee- knee –hitch- knee, or anytime we get to do a jump knee.
This was my 1st MOSSA program teaching experience, and when we 1st launched it took everything out of me when it came to teach, talk, perform the move I'm on and prepare for the move coming ahead. I love the cardio and the high intensity, provided by both programs, and I’m thankful for the opportunity to help drive and encourage our members  to be the person they want to  be through these programs.

 

                                                                                                   


Benefits of Whey Protein

Wednesday, July 1 2015 2:58 PM
Categorized In Sports, Nutrition & Supplement Guide


Whey protein can help with muscle building, toning, weight loss, osteoporosis, bone density, lowering blood sugar and boosting metabolism. Many studies have shown that whey protein can possibly help increase strength, gain muscle, and lose significant amounts of body fat. Proteins are the building blocks of the fibers in the muscles.

 

Proteins are assembled from amino acids. Proteins that supply all the amino acids are considered “complete” and whey protein is full of them.

 

Whey protein contains a wide range of essential amino acids which are absorbed quickly. Some amino acids are produced by the body’s cells while others are received through food intake. The ones that we must get through foods are termed “essential” amino acids.

 

For a very high content of Branched Chain Amino Acids (BCAAs), whey concentrates or blends tend to be the best option. It is less expensive and retains most of the beneficial nutrients found naturally in whey.

 

Taking whey protein is an easy and convenient way to add 25-50 grams of top quality protein to your daily intake. This can be important to gym goers, bodybuilders and anyone who needs to lose weight. Plus, taking a whey protein supplement can also help the boost your protein & BCAA intake.

 

For the 25-40 year old person with a moderately active lifestyle, a recommended dosage of whey protein is 1-2 scoops (around 25 to 50 grams) per day. Dosages can vary based on age and activity levels.


Your Fitness Supplement

Thursday, June 18 2015 12:09 PM
Categorized In Personal Training

After being in the fitness industry for 15 years it is clear that the right prescription of fitness most clients need is a personal trainer with a mix of group fitness to truly get the right results.   Invest in yourself!  A personal trainer will help you teach you and keep you on track with your fitness goals.  It is helpful to have the one on one experience to keep you honest and motivated!  Group Fitness is a supplement to your trainer because it allows you to burn calories and condition, which will lead to weigh- loss.
 
Cardio alone will not get you the best results.  To have a strong, healthy and fit body, you need the combination of both, strength and cardio.  With one-on-one training you will work on gaining muscle and strength with form and alignment. Your trainer will also talk to you about your diet and make sure you are fueling your body right.   Group Fitness will show you a safe and fun way to get you moving and keep your energy up.  We all play such an important part in getting our members what they desire!  

We all want to live in the best community and that starts with you.  You have to take care of yourself first. Who else is going to do it?  If you are at your best, you can create a community that is strong and cared for.  Never think for a second that you can’t afford a personal trainer. We customize your training session to your needs and budget.  If you want to meet once a week or every other week, do half our sessions, whatever you need we’ll tailor it to you.  Our trainers will make sure you stay on track and meet your goals.  They can also tell you which group fitness classes to take on your days off with them to keep you in right direction.  

How can you get the most out of group fitness?  Pick classes that really speak to you.  Try everything once but if you’re not feeling the energy or excited to go, then maybe that’s not the class for you.  Talk to your group fitness instructor and tell them what you are working on.  They cannot gear the whole class to you, but if they know you want something they might be able to work a little more towards that.  Group Fitness is a general workout designed to meet the masses, nothing will be made just for you.  There are options given in every class and you want to take advantage of that so you get the best results for your body.

The combination of Personal Training and Group Fitness at Genesis Health Clubs will get you into the best shape of your life.  Remember to learn and listen to your body, we all need a teacher, trainer, and a coach on our team.  You will think clearer, move better, and live a better quality of life!  To be able to do the things you want to do all starts with the body that you want to do them in.  Visit the club today and get your free Personal Fitness Assessment if you haven’t already!   

-Dana Goodale, Genesis Overland Park Group Fitness Coordinator


Embodying Success & Dreaming Big

Tuesday, June 16 2015 8:00 PM
Categorized In Sports, Nutrition & Supplement Guide

Embody It

 

What should we do when we are not feeling like a superhero, standing on top of the world? Can we fake until we make it? We suggest you practice embodying it, acting it until you become it. What are the characteristics of successful people? They tend to embrace a way of thinking, a way of viewing the world in ways that may seem almost paradoxical, through their own filtered lenses—no matter what their external environment may be dictating to them at the time. Regardless of where you may fall on this scale, here are a few of the qualities that you can begin to practice and embody right away.

 

Just Do

 

Successful people understand that failure is not determined by outcome. It’s the act of doing that is always a success. Remember that you are never assured of a specific outcome by design. Even the need to continue the same action, and repeatedly finding that you net the same result is not a failure. It is only the need to go repeat the lesson. Failure is only in the not doing. Successful people view success as one’s unique ability to look at failure as the next step to growth.

 

Dream Big

 

In setting goals, we encourage everyone to dream big! We've all got goals, plans, hopes, and dreams but how are we supposed to make them come true? Maybe you'd like to get in the best shape of your life, or trade out a soul-sucking corporate job for a creative or spiritually rewarding one. Or perhaps you may want to grow old gracefully while facing an illness, or deal with a difficult life transition with brains and sanity intact. Most people are full of fresh ideas for a hopeful future, but become stuck in their thinking and planning. Perhaps you dream of transforming yourself from a self-critical, unorganized being into an efficient, adventurous and powerful being. The power is all yours to take, when you’re ready for change. Successful people dream big, but also understand that excuses will creep up when they are on some deeper level, not ready to embrace what they think they deserve or desire.

 

Embrace Failure

 

We’ve all heard great leaders say that if we haven’t failed enough times in life, we simply haven’t tired hard enough. Successful people challenge their thinking everyday and ask themselves: Have I failed today and how many times? In the world of strength training, it’s been said that failure is an opportunity. In embracing the desired hypertrophy or muscle gain, we grit our teeth and push out that last repetition. Why? So we can create micro-tears in the muscle fibers, which through proper nutritional uptake, we reap the benefits of bigger and better muscle mass. It’s in the same light of struggle, hardship and burn that the path to great success may be realized. Seek out an opportunity for failure and understand that oftentimes, it may be the next needed step to success.

 

Find Comfort in the Discomfort

 

While although the antiquated training philosophy of ‘no pain, no gain’ may hold merit wouldn’t it be interesting if we could journey toward success with greater ease and comfort? Thus, one’s ability to find comfort in the discomfort may well become the key ingredient necessary on this road to success. It’s also important to remember that the growth of muscle does not take place in the weight room, rather after the training session. Great gains may not effectively occur unless we nurture the body through adequate sleep and proper nutrition. Choosing to go on a long journey without a map is like training without sleep and nourishment.

 

Be a Chameleon, Flow like Water

 

We must have a plan, but must also have the willingness to adapt to change when they arise. No valuable, interesting course is without potholes and inconvenient detours. In nature animals will either adapt, migrate, or die. Be like the chameleon always adapting to its environment and allowing change to occur while practicing non-resistance. Let yourself take on many shapes and colors, blending boldly into the organic process of continued change. You don’t have to adapt or die, but you can choose to go with the flow—like the universal teacher we call water.

 

Dance the Warrior Dance

 

Successful people know themselves, thus are better able to laugh at their own imperfections. The Chameleon-Warrior is always mentally equipped in understanding that the process of taking a few steps forward, then a few steps backwards is part of the fun, learning process. They enjoy challenges; they don’t fret or sweat when they fail. While learning the proper steps in any dance of life can be clumsy and awkward, they understand that there are ways to combat this by simply allowing his or her self to occasionally fall. Chameleon-Warriors can walk along the edges, plunge into the unknown, and embrace the idea of possibly falling. In fact, they fall many, many times. Then, they get back up, brush the dirt off, and dance like everyone is watching.

 

Love Yourself First

 

Successful people train for life, love their bodies, and are aware of the importance of putting themselves first. They do this without guilt. Not only are they acutely aware of themselves, they notice their environment, no matter where they are. They exercise, practice a moving meditation, and participate in activities that will benefit the greater whole. In so doing, they’re always kind to others as much as they’re kind to themselves. Moreover, they recognize that to most effectively service others, they must make their own health their first priority, because they understand that one cannot give what he or she doesn’t already possess inside.

 

You Are the Only Obstacle

 

While practicing and embodying these qualities of success can be a fun lifelong process, it’s important to accept our unique, perhaps quirky imperfections. Remember, perfectionism can be stifling! Indeed, while facing failure can be a great opportunity, obstacles always challenge us to take a closer look at ourselves. While it is easy to attach ourselves to old stories, and to believe in our own limitations, such as ‘I’m too old’ or ‘I’m not smart enough’ or ‘I’m too short or ethnic,’ oftentimes when we take a closer look, it’s really us who are our biggest obstacles.

 

What Are You Willing to Fight for?

 

Remember, your power to make the change depends on your power to respond— by choosing to take charge, to train (for life) like a warrior, you’re preparing to go to battle. Always remind yourself: What are my goals and what am I willing to do to get it? What am I willing to fight for? Then let those answers drive your actions! Whether your goal’s timeline is 6 months, a year or 5 years long, remember that the only real failure in life is the inability to do, to act—in a manner that is true to your own personal process.

 

 

Remember the motto: You haven’t failed until you’ve quit!

 

 

In training like a warrior, the journey of a thousand miles will challenge your patience, grit, perseverance and stamina, but it may also start here-- right beneath your feet. Be open to the unexpected, and let go of your limiting story ‘tales,’ and it won’t be long until you find the excuses fade away and a newly transformed, more powerful self rises to the surfaces. Wherever you are, it’s never too late to dream big and just do. Set your goal and start your journey now!

 

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Content provided by Sports, Nutrition & Supplement Guide.


Lawrence North - New Group Fitness Coordinator

Tuesday, June 16 2015 4:59 PM
Categorized In Lawrence

Seraphine Naeymi is our new Group Fitness Coordinator at Genesis Lawrence North!  Serephine is a seasoned fitness instructor and aerial artist from New York.  She recently relocated to Lawrence in March of this year, but her fitness journey began in Los Angeles.  She then moved to New York and then ended up here with us.  She has been in the fitness industry for 10 years and has found a true passion for fitness that is focused on pushing the body to meet its full potential.  Serephine is trained in body reading which is similar to movement therapy; this allows her to create an emotional connection to the physical movement.  That connection allows the student to be invested in their progress on a much deeper level.  

Serephine is a certified Personal Trainer with certifications also in Yoga and Mat Pilates.  She has been featured on many TV shows including MTV’s Girl Code, The Wendy Williams Show, The Rachel Ray Show, and Martha Stewart as a fitness expert and personality.  Serephine was also Lindsay Lohan’s fitness instructor and on her life coach team for her documentary series on Oprah’s Own Network.

We are so happy that Serephine has decided to join our fitness family!  We look forward to seeing what she can accomplish in the Group Fitness Department.  Please give her big welcome when you see!  She is an amazing instructor; you have to go to one of her classes!

 

                                      


Leavenworth Group Fitness Monthly Blog - June 2015

Monday, June 15 2015 2:55 PM
Categorized In Leavenworth

SCHEDULE CHANGES FOR JUNE

It’s summer time, and that means a few tweaks in our Group Fitness schedule are upon us.  Get out your calendars and get ready to take some notes.  A few of our classes are on hiatus, and several have changed format.  

Not seeing a class you loved? Try one of our new classes instead!  Starting in June, we will offer Group Blast on Tuesdays at 9:00am, PIYO Express on Thursdays at 10:00am, and Pilates on Saturdays at 8:30am.

 

NEW INSTRUCTORS

We’re thrilled to welcome two new G-Cycle instructors to the team.  Julie Benton and Robin Eskelson both bring considerable experience and great enthusiasm to the Cycle Studio.  Check out their classes!  Julie is teaching Tuesdays and Thursdays at 5:30am, and Robin teaches Wednesdays at 5:30pm and Thursdays at 4:30pm.

 

INSTRUCTOR OF THE MONTH

This month we are highlighting superstar instructor Amy Weaver!  Amy has been an employee at Genesis since 2010.  She has a degree in Physical Education from Washburn University and is certified in PIYO Strength from BeachBody. In addition to the multitude of classes she teaches at Genesis, she also works full time as a Physical Education teacher at Piper High School.

In her own words: “I love to motivate people.  I have found that at any age we can all find enjoyment, pleasure, and wonderful friendships through exercise. The best gift I can give back to the community is to encourage and guide all walks of life to keep their mind, body, and soul balanced.”

You’ll find Amy teaching Aqua Zumba, Buttz & Gutz, G-Cycle, PIYO, Yoga Flow, and Zumba.

 

                                                                 


Topeka Group Fitness Monthly Blog - June 2015

Monday, June 15 2015 1:06 PM
Categorized In Topeka

Topeka North-

Kristina Saliceti

Kristina is a retired military pilot, wife of an active duty military officer, and mother of 4. She began Pilates in 2000 after a back injury and studied the discipline for 2 years before becoming a certified Pilates Instructor Basic and Advanced in 2003. She then earned her certification as a Cycle Instructor in 2006 and also holds certifications in Group Exercise, Core instruction, Swiss Ball, and BOSU through multiple organizations.  Being stationed around the country, Kristina had the wonderful opportunity to teach various classes in Atlantic City, Houston, Dallas/Ft Worth, Virginia Beach, and their surrounding areas.  In addition to a variety of locations, she had the benefit of instructing classes in multiple settings including Pilates and yoga studios, YMCAs, LA Fitness, Gold’s Gym, Personal Training/Body Building Gym and Rehabilitation Gym, as well as smaller venues such as Fitness 2000 and Curves. This variety led Kristina to work with special needs clients, as well as body builders, tri-athletes, and professional all-star athletes.  She worked with age ranged from6 to 92 years old.  Her Pilate’s classes range from personal session to group classes with as many as 50 people!  In addition, her cycling classes range from intro level classes with 2 students to full class of 45 students.  


Kristina is currently teaching Cycle and Pilates for Genesis Health Clubs in Topeka.  Her goal is to imbue as much knowledge as possible to her students to the point where they understand the execution, purpose and function of each exercise so well that proper implementation becomes second nature.  Join one of her classes now!  Check the class schedule for days and times.

 

Topeka Southwest-

Francis Gacutan
Auburn, Kansas

Francis has been a cycle instructor for 7 years. At Genesis, he teaches a nonstop, continuous freestyle cycling using upbeat and high energy dance music and mixed music beats with a combination of upper body and leg workout! This class will help tone your biceps, triceps, shoulders, back and chest, and help build leg strength. This class is perfect for those with a busy lifestyle, looking to lose weight, tone their bodies and have fun.

If you are interested in trying out one of Francis’ classes, check the class schedule now! 

 

 

 

 

Topeka Southeast-

Genesis was asked to do a Demo for Walk Kansas!  This shows the participants how to use Soup Cans for Exercise.  Soup it up for Fitness!

How does Walk Kansas work?

  • Co-workers, family members, friends and neighbors form teams of 6 people who will track minutes of physical activity and food choices during the 8-week challenge.
  • Each team identifies a goal, or challenge, it wants to reach. Three challenges are offered.
  • Challenge 1 is the distance across the state, and would require each member to reach the minimum guidelines for physical activity, 150 minutes per week. To reach
  • Challenge 2, the team must go across and back, or 5 hours per week for each participant.
  • Challenge 3 takes the team 1200 miles around the perimeter of the state, a 6-hour-per-week goal for each person.Walking isn’t the only activity that counts. Read through your “Move More – Feel Better, Physical Activity.
  • Guide” to learn about moderate and vigorous activities that count, and strengthening exercises. Just a reminder – any activity you report should be performed for a minimum of 10 consecutive minutes.
  • Participants record daily fruit and vegetable consumption.
  • Team members report progress to their team captain each week. Team captain reports totals to local program each week.


Friendly competition can be motivating so check team progress on this website.


At the Banquet, The Lead Instructor Tamara McGinnis- Genesis Topeka will encourage the participants to continue their Fitness Experience!!!

 

                                       
                                           


My Fitness Journey Part 2

Tuesday, June 9 2015 6:50 PM
Categorized In Testimonials

After a while, I decided that I can no longer make healthy choices on my own and I needed help!  I need to be told what to eat, how much to eat, when to eat, and nothing else.  If you let me have the freedom to choose what’s good for me and what’s not, that is a sure fire way for me to fail.  Also, I need to know what I can and can’t eat at social events.  With all this in mind, the first thing I wanted to do, after starting my new job, was to seek out help from professionals, which worked out great because they’re right down the hall!  I decided to train with one of the new trainers, Briana Brewer.  She has a lot in common with me. We are the same age, we both have had self-confidence issues in our life, and we were both dancers, and very passionate about it.  I felt like she could understand me and really help me.  

During our first training session together, the first five minutes with Briana was the hardest part.  It’s when you get measured.  Ugh, I got pinched and poked and I felt judged, no fun.  But I knew it was necessary, so I can see my progress throughout my journey.  I did, however, enjoy her workout.  I told her the day before, “Make me sweat.  If I don’t sweat it’s a waste of my time.”  She did just that, I was very pleased.  Briana had me start tracking my meals for the first week.  This way she can see what I like to eat and what I’m eating that I shouldn’t be.  She used my logged meals to help her make up a meal plan that worked best for me.  She also gave me some easy workouts to do by myself on the days I’m not working with her.  She really played to my busy schedule, giving me 20 minute cardio workouts, 30 seconds high intensity and 30 seconds low intensity.  Since I normally don’t workout unless there is a class going on, it was nice to be given direction.  The classes limit me a lot, and it’s easy to skip a day if there’s not a class I like taking at the time I’m able to participate in it.  I was able to work out five days that first week, one day I even worked out twice!  Whoa!  

The next week Briana measured me again, this time I was more used to it.  I wasn’t expecting much difference and was pleasantly surprised that I had already lost 4lbs of body fat in just one week!  Holy cow!  I contained my excitement in front of Briana though; I’ve been down this road before.  It’s hard to get excited about something that you know is very easy to lose.  I’ve lost weight before, and I’ve gained it back.  “Don’t get your hopes up” I kept telling myself.  I am so hard on myself though, I need to take this win and use it to motivate me to keep going.  I have to believe in myself.  That’s the only way I’ll be able to keep with it.


Genesis Overland Park's Newest Trainer - Briana Brewer

Wednesday, May 27 2015 12:12 PM
Categorized In Personal Training

Genesis Overland Park's Personal Trainer, Briana Brewer, grew up in a Concordia, Kansas.  She first found a passion for fitness as a dancer. She took dance for 19 years, which included: jazz, tap, ballet, lyrical, and modern.  To this day she pursues her passion in dance by enjoying Zumba and Hip Hop classes from time to time. With her dancing background, it was easy for Briana to transition into the fitness world. Being so physically active with dance lead Briana to fall in love with the fitness world. One of Briana’s favorite things to do is try out new athletic activities.  “I love trying out everything there is, as long as I get a sweat on!” She calls herself a “gym gypsy”, because she is always trying out new places to workout.


Growing up, Briana struggled with her self-confidence and body image.  As a dancer she was always in front of mirrors. Briana struggled with eating disorders but found a love for strength training at the gym. She quickly learned that to gain the body she had always wanted, she needed to fix her eating disorders. Her first job in the fitness industry helped her understand herself better and overcome her struggles with food.  “I learned how to balance exercise and nutrition and how to use it to make my body healthy and learned to love myself.” She explained.  Briana uses that drive to help her clients achieve their goals and make them feel good about themselves.  Her biggest joy is seeing a client, who at first was very self-conscious their first day and then months later become a completely different/happier person because they are so confident. Briana enjoys spreading the joy of fitness to others and feels rewarded when she sees the progress her clients make.


Briana attended Kansas State University for Exercise of Science.  In 2008 she earned her Personal Trainer Certification and in 2012 she became a Nutrition Coach.  Her certifications include NASM certified PT and Corrective Exercise Specialist, ISSA certified PT and Specialist in Sports Nutrition, Precision Nutrition 1 certified, and Zumba certified.  She has competed in multiple fitness/bikini competitions.  She placed 3rd in the NPA Midway USA in 2014 and in the Omaha Showdown in 2012; and placed 5th in the Muscle Mayhem in 2010.  Between here fitness competitions and her dance competitions, her favorite part was performing on stage.


Briana’s ideal client is someone recovering from an injury or a weight loss client. Helping a client alleviate pain and/or lose weight. It is rewarding when a client comes to her with an issue and she is able to fix it. Her advanced certification in Corrective Exercise helps know how to recover clients from injuries or range and mobility impairment. Briana also enjoys weight loss clients, as she specializes in nutrition. Her advanced certification, Precision Nutrition, allows her to help clients with both nutrition and exercise.


Genesis is excited to welcome Briana to the Overland Park Personal Training Team.  Sign up for a sessions with her, and you will quickly see that passion and drive!  She can’t wait to get started with you and help you achieve your fitness and nutrition goal!


My Fitness Journey

Tuesday, May 26 2015 3:48 PM
Categorized In Testimonials

 

 

 

My name is Katlyn Hartford and I’m excited to be at Genesis as their new Marketing Assistant!  At 25 years old, I’ve always been an active girl.  I danced for 15 years, competitively for 9, and swam for 13 years including three years on the Blue Springs South High School team.  I went to Missouri State University and graduated with a BS in Marketing.  I have five brothers and one sister between both my parents, two boys on my mom’s side and the rest on my dad’s side.  I’ve been married to my best friend, Ian, since October 5, 2013, but we’ve been together for nine years this past April!  Ian has known me through a lot of my weight struggle.  He has seen me at my best and worst and he still loves me the same.  My family is really important to me, especially my mom, we are very close.  She has been the most honest with me throughout this whole journey. That can be good thing or it can be bad, either way, it got me to where I am here today, ready to make a difference in my life.  Working with Genesis in the Overland Park Club has been very rewarding!  One of my first tasks was to interview and write testimonials on members that had amazing weight loss journeys’.  Their stories inspired me to start a story about my journey.  It’s been a long one, and it won’t be over any time soon, but I thought that telling my story would inspire others to begin their own journey.

I have struggled with my weight for most of my life.  My real struggle began when I was 11 years old and was cut from my dance team because of my weight.  I wasn’t the tiny little dancer that they wanted and my world fell apart.  Dance was all I knew and to be so young and have it ripped from you so soon was devastating.  It took a few years to get over it, but I eventually found a wonderful studio called Wynn Twins School of Dance.  They accepted me just the way I was, size didn’t matter to them.  I grew as a dancer and a person with Wynn Twins and will never forget the opportunity they gave me to pursue my passion.  The moments up on the stage were the most confident moments in my life.  I remember getting so nervous before a dance that I’d have to hold my strap on my hat, away from my neck so I didn’t get nauseous.   As soon as I stepped out on that stage, all my fear went away and I became another person.  It was good to have dance in my life to help me deal with my struggles.  That little girl that was cut from her dance team at such a young age was gone for a while, but she eventually came back.

I think my biggest problem is I love food!  I love pasta, I love ice cream, I dip everything in ranch, and I loved Taco Bell.  I have a special relationship with food.  It’s different than most people think.  I don’t eat my feelings, get stressed and eat, or whatever people struggle with.  I truly enjoy food.  I look forward to my next meal, even as I’m eating my current one.  I plan my day around meals, making sure that I don’t skip one or go too long without eating.  All in all this doesn’t sound too bad except for what I was eating, which I mentioned above.  If only I had known the nutritional value of food and just eaten the right things, I may not even have this problem today.

My struggles with food and my weight made me feel uncomfortable in my own home.  My parents divorced when I was 18 months old, growing up I lived with my Mom, Step-dad, and two brothers.  My mom never struggled with weight, she was always thin and will always be thin her entire life.  I’ve always felt like the biggest in the family.  My younger brother, Luke, was lucky enough to get my mom’s metabolism.   I thought for sure that my youngest brother, Brett, was going to be like me and struggle with his weight, but he is 14 years old now and taller and skinnier than all of us.  It’s tough being the biggest in your family; you don’t feel like you fit in.   One sad memory sticks out in my childhood,  I was trying on my bathing suits one day and my mom walked into my room and said “Your legs are looking really big.”  That was really hard to hear from someone that you look up to so much, and I constantly wonder if she’s thinking that when she sees me. She never truly understood what I was going through and constantly tried to put me on diets.  They never stuck of course.   I don’t blame my mom; she was only trying to help.   Her body type is different than mine and what works for her is not going to work for me.  Like I said, I am very close with my mom and I want her to look at me and see somebody who works hard, not somebody who let herself go.

I finally hit a breakthrough with my weight my freshman year in High School.  I was dancing three days a week and during the spring season I added swim practice five nights a week.  I lost a ton of weight and started building muscle.  One thing that didn’t change was my eating habits, but it didn’t matter since I was burning around 2,000 calories a day during swim season.  I could eat all the pasta and ice cream I wanted and we even had pasta parties before our swim meets.  I was at my smallest at that point; it’s too bad I didn’t even realize it at the time.  My mom even started giving me compliments and backed off when it came to my eating habits.  It was the first time I was able to wear a bikini, but there was always a part of me that saw that chubby girl in middle school and I could never get over that.  Even though I knew I was in good shape, I still had self-confidence issues.  I was, and will always be a curvy girl that fit in sizes that were bigger than most.  I tell myself every day, if only I knew how small I was then, maybe I would have tried harder to keep myself that way.

Freshman year at college, I still hadn’t gained any weight.  I started consistently working out at the gym in my school and was eating right, even though I had plenty of opportunities to make bad choices.  My sorority kept me active and my classes weren’t too stressful yet.  I was doing well until I moved into the sorority house my sophomore year.  I hate saying that was the sole reason I fell off the wagon, but it was around the time I started gaining the weight back.  The food wasn’t very good quality, and we ate dinner at 5:00 in the evening.  That was way too early!  I was hungry again by 10:00pm and just like clockwork, I’d go out and get Taco Bell every night.  It never dawned on me that this was not a good choice and I didn’t notice when I gained the weight back.  I even joined a gym that year to try and stay on track, but I was eating way too much for my workouts to matter.  I slowly began to go down a slippery slope that would later be very difficult to come back from.  

Through the years, I started gaining more weight.  I didn’t matter that I was exercising pretty consistently; I was never taught how to eat properly.  I basically worked out to eat.  I thought that if I worked hard and burned x amount of calories then I can eat whatever I want.  In reality, my body did not know how to process all that food.  After graduating college I had various jobs that didn’t allow me to stick with a meal plan.  I would sometimes go for many hours without eating because I was on the sales floor without a proper break.  On the days I knew I wouldn’t get to eat for a while, I would stuff myself so it would last the whole day and on the days I did get a break, chances are, I did not bring my lunch so I would eat at the food court.  I was on my feet all day and when I got home, I would plop down on the couch and not move until it was time to go to bed.  My feet would hurt so bad that they tingled and I did not want to be on them.  

I did various diets throughout the years, Weight Watchers being one of them.  It worked for a while but I was too busy to track all of my meals.  When I did track my meals, I could never get the exact amount right so who knew if I truly ate the points it said I ate.  After a while, I would track my points, stay under my daily points and barely use my extra weekly or workout points, but I just hit a wall and couldn’t lose any more weight.  I even tried a meal plan with my sister-in-law and she told me what types of food to eat during the day.  I eventually gave up on that as well because I never knew if what I was picking was truly good for me or not.  I don’t think Kraft Macaroni and Cheese will ever be healthy even if it is with whole grain pasta!  It was things like that that kept me from being able to stay on track.  I’d always choose the wrong thing when given the choice.  Between macaroni and cheese and vegetables, guess which one I picked every time?   If I was having a really healthy day, I’d reward myself with some dessert.  And the obvious, if I worked out that day then I didn’t need to worry about what I ate.  

The worst part of this whole thing is I don’t feel as big as I am.  I don’t even realize that I’m this big until I see myself in pictures and my arm seems to take up half the picture and my legs and belly take up the other half.  I feel good, fit and even though I know I have curves, I don’t feel overweight.  To me, people that are overweight struggle with certain things like their energy, walking up stairs, and simple daily tasks.  I don’t struggle with those things; I just struggle with fitting into clothes or wearing a bikini, things that have to do with my image, not my health.  It’s tough when you don’t look the way you feel.  I struggle because I feel like I’m smaller than I am and it hurts when I get a reality check looking in the mirror or see pictures of myself.  I have an image inside my head and I start to walk proud and then I walk by a window and it just hits me like a ton of bricks.  I think to myself, “Man I don’t look good in this outfit, what was I thinking.”  I’m ready to look the way I feel so I can be confident.  Follow my blog for more to come…

                                                                                                                          


It's Never Too Late to Learn This Sport of a Lifetime

Tuesday, May 19 2015 6:43 PM
Categorized In Tennis

Are you looking to get into tennis but don’t know a thing about it?  Don’t worry you are not alone!  Genesis has Tennis Courts at our Rock Road, Topeka Southwest, Overland Park, West Central and St. Joseph locations.  Genesis’ Tennis Professionals are highly talented and qualified to help you in your journey to learn.  Tennis can look like a complicated sport.  In reality, if you understand the way it’s played, it isn’t that complicated. Tennis is a sport of a lifetime, whether you are nine or ninety, you can always learn!  This will give you an idea of what tennis is like.  We’ll walk you through how to keep score, the different levels that are played, different types of balls used, and different drills that are practiced to improve your sport.  After reading this you will have a good grasp on the fundamentals of tennis!  This information has been compiled by our team of Tennis Professionals at Genesis Health Clubs.  

First we’ll talk about the scoring.   Tennis is a game that is lost, not won.  When Person/Team A lets the ball past them, doesn’t get the ball over the net, or the ball goes out of bounds, Person/Team B gets the point.  There are four points in a game, win by two.  The first person/team to get to four points wins the game.  The first person/team to win six games wins the set.  If there is a tie on the sixth game, a seventh game is played for a tie breaker.  The person/team to win two out of three sets wins the match.  The points go more into depth.  If you are interested in learning more, contact our Tennis Director’s in your area.  

Next we’ll talk about the different types of levels.  There are many levels of adult tennis that are based off a rating system that is on .5 increments.  Most adult drills start at a 2.5 level, or an advanced beginner level.  Most of Genesis’ players start at a 3.0 level, lower intermediate.  The average player usually doesn’t get passed a 3.5 level, intermediate.  Most of the Tennis Professionals at Genesis play at a 4.5 to 5.5 level, lower advanced.  The top players in the world are considered 5.5 – 7.0 level, advanced.  Genesis has offers classes in the different level.  Meet with a Tennis Professional today to see what level you’re in.  Check out your local page for league’s that are offered as well.

If you are interested in getting your kids signed up for tennis lessons, here are some of the different types of balls and levels they play with.  There is a red ball, orange ball, green dot ball, and the yellow ball (your traditional ball).  The red ball is a foam ball that is larger and only bounces at 25% of the regular yellow ball.  This ball is for kid’s ages eight years old and under.  The orange ball is yellow and orange and bounces at 50% of the yellow ball.  This ball is for kid’s ages seven to ten years old.  The green dot ball is a used yellow ball that has a green dot on it and bounces at 75% of a new yellow ball.  This ball is perfect for kid’s ages ten to twelve years old.  Beginning teenagers and adults may also play with the green dot ball.

Kids play based on their age and level.  There is beginner, advanced beginner, and so forth.  We do have some programs designed for tournament level players.  The various levels of tournaments for yellow ball are novice, open, futures, supers, sweet16s/nationals.  There are also tournaments that play with their specific ball called ROGY.  These tournaments are mostly novice to open levels of play.  Genesis offers tennis lessons for kid’s ages three years and up.  Genesis Tennis Professionals will get your kids ready for tournaments and school teams.  Check out your local clubs classes that fits your child’s level.

When you are practicing tennis there are many types of drills that you can play.  Single specific and doubles specific are developmental drills and performance drills.  Situational Activity Drills are cardio drills that go through certain situations.  Drills can be very broad or specific; it depends on the level of the program, which was mentioned earlier.  Genesis offers drill and play, situational, and drop-in drill classes at all our locations.  Visit your clubs page for their class schedule.

This is just an overview of how tennis is run.  If you are interested in learning more about the tennis programs at your Genesis Health Clubs, visit their page on this website.  There are many fun ways to learn how to play tennis.  Every Genesis with a tennis court offers a free tennis lesson for your first lesson.  This is a way to get your feet wet and see if it is something that you might want to continue.  Our Tennis Professionals are highly skilled and will help you learn how to play tennis.  Follow our blog for more fun facts about tennis.


Genesis Weight Loss Story - Rosemary Dorsey

Thursday, May 14 2015 6:12 PM
Categorized In St. Joseph

Rosemary experienced some life changing health issues that scared the life back into her.  “I felt like I was living on borrowed time and desperately needed to make some major changes with having well over 100lbs to lose.” says Rosemary.  She started her long journey by eating healthier.  She changed her mind set and got control of her relationship with food.  Although she lost quite a bit of weight just by eating better, she eventually hit a plateau and needed to add fitness to her life.  

Joining G60 has made a huge impact on Rosemary’s life.  Before G60, she took Deep Water Aerobic three times a week and utilized the fitness center twice a week.  After the outdoor pool closed down for the winter, Rosemary jumped in the G60 Boot Camp class.  At first, it kicked her butt and she had to rest frequently.  With the encouragement of the instructors and trainers, she kept with it and is now doing Boot Camp three times a week, Cardio and Iron twice a week, and Yoga once a week.  

Rosemary wants to thank Heather Hausman and the amazing team at St. Joseph location.  She was able to get her closer to her weight loss goal while gaining muscle, endurance, core strength and confidence.  She is confident that Genesis will help her achieve her goal and many more goals to come.  She is living a healthier lifestyle and will never go back to her old ways.

                                       


Leavenworth Group Fitness Monthly Blog - May 2015

Friday, May 8 2015 4:26 PM
Categorized In Leavenworth

April was a great month for Group Fitness!  All of our MOSSA classes launched their new releases, and members are loving these challenging, energy-packed programs. Want to learn more? Check out Group Blast, Group Kick, Group Power, and Group Ride.

Did you know that we offer more than 90 group fitness classes every week? From Yoga Basics to Power Splash, from Fit Life to Step Interval, from Zumba to G-Cycle, and many, many more, there is truly something for everyone here.  Click here to check times and descriptions of our Group Fitness classes.

Our featured class this month is Group Blast. This is a 60-minute energetic cardio workout using the STEP to train fitness, agility, coordination, and strength. This is NOT your mama’s step class! It’s a sports-inspired cardio alternative to walking, running, or stair climbing because you will do it all: walk, jog, run, jump, plyometrics, balance drills, lateral drills, and quickness drills -- all on and off the STEP. The intensity of this workout is easily managed with the many exercise options and the adjustability of the STEP. This is a great workout for anyone, whether you are new to exercise or are an athlete in training.

                                                          


Living in a military town means we often have to say farewell to some of our favorite group fitness instructors. This May we bid adieu to Aillene Aquino, Dawn Blom, Annie Hudson, Sarah Jennings, Julie Lyons, and Holly Wallace. Thank you to each of you for your dedication to Group Fitness at Genesis; we wish you all the very best on your next adventures.


Genesis Weight Loss Story - Amanda Jeane

Friday, May 8 2015 2:37 PM
Categorized In Springfield

Amanda was living an active life, but she was static.  She was stuck in a pattern and wasn’t seeing results. Her moment of truth though, was looking at picture one day and deciding that the way she looked was unacceptable and she needed to make some huge changes.  She was overweight, overwhelmed, and terrified.   Amanda’s transformation happened over the course of three years.  She began by eating healthier, running on the treadmill and elliptical but was never really seeing huge results.  She was terrified of lifting weights and she needed the push of G60 to get her out of her comfort zone.  

In G60 Boot Camp, Amanda not only got over her fear of weightlifting, but she learned the benefits of mixing cardio with it.  She learned how to value herself in the process.  Once she achieved one goal she would set a new one for her.  When she had a bad week she wouldn’t get discouraged.  She just put it behind her and kept going.  “This is a mind set and a lifestyle change.  I’m never going back.” Amanda explains.  She has seen huge improvement in her ability to do exercises, she has no limits.  Amanda has lost 50lbs so far and continues to do work hard.

Amanda has made some great friends during G60 and has started a Facebook Group called Fitness Fuel.  The page is a place to motivate and encourage her friends to keep going.  They post anything from encouraging words to healthy recipes, to new work outs to try at home.  She encourages each club to create a page that helps members stay motivated.  It has really helped her achieve her goals.  

 

    

 

                                


Springfield Group Fitness Monthly Blog - May 2015

Friday, May 8 2015 1:13 PM
Categorized In Springfield

LES MILLS Launches are a hit!

On April 18, Genesis Springfield held their annual Survivor Launch.  Participants could come to any of the 30-minute classes over the 3.5 hours and see the newest releases for all the programs.  Those who did 5 of the 6 classes offered at each club earned a Survivor T-Shirt.  We had a great turnout with 24+ T-shirt earners at each club.

                                                             

 

The South Club Pool is on its way!

Construction workers began work last week to begin digging the area for the indoor pool for the Genesis South Club.  We are excited to soon have this amenity available to our Genesis members and will be looking for Water Fitness Instructors to begin Aqua classes when complete.  Check in the club and on Facebook for updates on future Aqua class offerings!

                                 

 

 


Rock Road Group Fitness Monthly Blog - May 2015

Wednesday, May 6 2015 5:27 PM
Categorized In Rock Road

Cover Girl Bethany

Check out our own Bethany Tenpenny, instructor and personal trainer, gracing the cover of Splurge this month! We think she’s the very picture of health and athleticism, and we know you’ll agree once you take her highly-motivating classes.

  • Monday, 5:45 p.m. Blast
  • Tuesday, 9 a.m. Blast
  • Wednesday, 9 a.m. Power & 10 a.m. Core30
  • Friday, 9 a.m. Power

 

Memorial Day at Rock Road

Memorial Day is Monday, May 25 and the gym will have holiday hours, 7 a.m.-7 p.m. We’re offering a special class schedule, PLUS we’ll open the pool with a BANG at our annual Memorial Day Party & BBQ.

 

Following is our class schedule for the day:

8:00 a.m. Group Ride 90 – Cherisse & Jacqui

8:30 a.m. Yoga Flow – Galina

8:30 a.m. Power Splash – Leah  

9:00 a.m. Group Power – Zoe  

9:30 a.m. Power Yoga – Aisha  

9:30 a.m. Aqua FitLife – Leah  

10:00 a.m.  Group Blast – Bethany  

10:30 a.m. Gentle Yoga – Galina  

Noon: Aqua Groove – Virginia  

At 1, all members are invited to party the day away at the outdoor pool. We’ll serve food, drinks and tons of fun, starting at 1 p.m.

 

Swim Team Packets are Available!

Speaking of the pool, it’s time to talk swim team and lessons! We have a swim program for kids of all ages, so pick up your swim team packets at the front desk and, while you’re there, learn more about swim lessons too. Our Aquatics Coordinator Abbey Steinbrink is available to answer your questions at asteinbrink@genesishealthclubs.com.

 

The 80s are Back in Group Fitness

We’ve been in a heated competition at Rock Road. Our 30 instructors – from aquatics, mind/body and group fitness – competed in a fierce-but-friendly competition to increase the number of class participants. And guess what?! It worked! A lucky team of five will be crowned winners for the highest increase. As for the other 25…well, they’ll be the ones in 80s attire teaching class on a very special day in May. Come to your favorite classes to meet the “losers” and congratulate the winners.


Emporia Group Fitness Monthly Blog - May 2015

Wednesday, May 6 2015 5:20 PM
Categorized In Emporia

Instructor of the Month: Karen Guzman
Karen has been a fitness instructor for 10 years at this facility. She is certified in Step, Zumba, Hip Hop, and Group Power. Professionally Karen works for the state of Kansas a Vocation Rehab Specialist.

When not in the gym or working Karen enjoys spending time with her husband, of 10 years, German and cheering on her sons Brandon (15), Diego (7), and Daniel (5) in their many sporting activities. When Karen wants to relax she enjoys shopping, dancing and traveling



 


Class of the Month:  Flexibility and Mobility

Learn a wide range of techniques such as foam rolling, trigger point therapy, Active stretching & passive stretching.  If you stretch correctly & regularly, you will find that every movement you make becomes easier.  This class is new and is taught by one of personal trainers Dylan McEwin.



G60 Bootcamp

It was a huge success we had a great month and some really great participants.  If you don’t know what this is please ask at the front desk!  
Danielle  Metzger  was our G30 Boot Camp winner for April 2015



 

Twin Night

We had Twin Night at our last Group Power launch.  Fun was had by all who attended.

 


West Central Group Fitness Monthly Blog - May 2015

Wednesday, May 6 2015 5:18 PM
Categorized In West Central

With a new month, Group Fitness brings us three new instructors!!!  
 
Cherisse Taylor, Leah Haden and Jacqui Patten are all recent trainees from Group Ride training.  They will be teaching Ride classes at WC on a regular basis. Beginning Monday, May 4th, you can join Leah for our 5:45pm Group Ride class. Wednesdays at 5:45pm you can join Cherisse or Beth Shonka for Group Ride as they rotate each week. Jacqui, Cherisse and Kurt will be alternating teaching our Saturday 8:15am Group Ride as well.  New faces and  enthusiasm will get you through your 60 minute cycle class!!! Come join the Fun!!
 
Have you ever tried ATC?? Athletic Training and Conditioning is a 60 minute cardio class that includes strength training and drills to raise your heart rate to it’s maximum!! Ann will be teaching a NEW ATC class on Wednesdays at 9:15am beginning May 6th, in place of her Cardio and Iron.  If you are looking for something new, this class may be for you!!!
 
“Group Blast Music Moves You!!” Tonia and Greta launched the brand new April 2015 Group Blast release last Saturday, April 25th. This is our newest MOSSA Program to Genesis. This one hour cardio class uses a step and increases agility, heart rate, strength and balance. The class can be taken by all fitness levels, as it can be modified and done on the floor as well. Group Blast is offered on Tuesdays at 9:15am, Thursday and Friday evenings at 5:45pm, and Saturdays at 8:00 and 11:30am.


McPherson Group Fitness Monthly Blog - May 2015

Wednesday, May 6 2015 5:14 PM
Categorized In McPherson

Hello McPherson! Below is our May Group Fitness News.

Be sure to Follow us on Facebook to stay up to date on everything happening around the club!


MEET ONE OF OUR INSTRUCTORS

Kayla Sides has been with Genesis McPherson since we opened in Nov. ’13. She recently just had her first baby. I have always been active in one way or another, whether playing sports, cheerleading, dancing, or running, and I have always enjoyed the fun, community, and accountability of group fitness classes of all kinds.

After graduate school, I got married, moved to McPherson and got certified to teach Zumba. I have now been teaching Zumba for about 3 years and love every second of it! Zumba can get a bad reputation as not a "real" workout, so I would challenge anyone who may wonder about it to come check it out! You may have so much fun that it doesn't feel like a workout, but the cardio and toning components give a great calorie blast!Another misconception about Zumba and other group fitness classes are that you have to look a certain way or be at a certain fitness level to participate, but that just isn't so!

God blessed me with my first child, a son, this past January, and my heart has never been so full! Not only has my life changed, but so has my body! I gained the high end of a healthy weight for a pregnancy, but stayed active throughout my whole pregnancy...attending Zumba just two days before delivering. There were times when I would feel self-conscious dancing in class with my large, round pregnant belly, but our Genesis community is so encouraging and open that I quickly got over that and enjoyed staying healthy for me and my baby.

Now I am dealing with the changes of a post-partum, "Fourth Trimester," body. I am grateful to my body and the miracle it accomplished in my pregnancy and delivery, but there are times, again, that I deal with feeling self-conscious about my softer stomach and rounder form. However, when I first came back to teaching Zumba post-baby, I was met with hugs and smiles at Genesis, and as always, we worked up a good sweat and had a great time. I share this to encourage all individuals to give group fitness classes a chance and to not allow fears or feelings of self-consciousness to get in the way of taking your health and fitness into your own hands! Group fitness classes are a great way to get in shape, stay in shape, or even discover your new shape during or after a baby!

 

Group Fitness Spotlight – Group Blast

Group Blast  is an energetic cardio workout using The STEP to train fitness, agility, coordination, and strength.
Group Blast is a great cardio alternative to walking, running, or stair climbing because you will do it all: walk, jog, run, jump, plyometrics, balance drills, lateral drills, and quickness drills – all on and off The STEP – to exciting energetic music. With the many exercise options and the adjustability of The STEP, intensity is easily managed so anyone, from new to exercise to an athlete in training, will feel successful.
We launched Group Blast April’15 Saturday, April 25th. Now is the perfect time to come try out Group Blast, if you haven’t already. Its motivating, fun, sporty, and inviting!! Group Blast is Thursday nights @ 5:30pm.

 

 


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