Fitness Blog

Genesis Health Clubs Blog

Personal Testimony from Derek Lee

Wednesday, September 23 2015 2:44 PM
Categorized In Salina

Derek Lee is one of our members at the Salina location.  He attended one of our previous Nutritional Seminars and was inspired to change his lifestyle for the better.  Here is his personal story on how he was able to achieve his goal and live a healthier life.

"I just wanted  to say Thank You to Joe Humiston for putting on these Nutritional Seminars.  When I visited the last one, I realized that there were several tweaks I needed to make to my daily diet.

Specifically, though I was counting calories, I was not seeing the muscle gain I desired and still had low energy times throughout the day.  I learned that I was not meeting my basal metabolic rate, was missing key nutrients, and was missing out on the best times for key nutrients.

I now eat 6 times per day, starting with protein and fats in the morning to start my steady calorie burn for the day. I hit all of my key nutrient goals, made possible with Quest bars for snacks and using SRX supplements. The SRX daily vitamin and omega pills are essential to my daily diet.

My energy level is not only up, it stays up all day. I have been able to continue losing weight while adding measurable muscle weight each month.  Of course, my training with Andrew is essential, too, but diet has been a key factor.  

This morning was a "milestone" day. With a scale weight of 212, I am now down exactly 150 pounds from where I started. Thank You for being a part of it!"

-Derek Lee


Training Testimonials - Rock Road

Monday, September 14 2015 1:58 PM
Categorized In Rock Road



“Joining Genesis was one of the best decisions I have ever made. When I retired almost two years ago I made a commitment to join a gym and get in good shape and feel strong. With my trainer, Mary Alice Morgan, I have achieved this goal. It makes all the difference to work with a trainer; especially someone like Mary Alice who has my personal health goals as her number one priority. Thanks Genesis and thanks Mary Alice!” -Lisa Urban






“Over the past year, Mary Alice has helped me transform my body in ways I could never imagine. I am in the best shape physically that I have ever been. Training with Mary Alice is fun, creative and challenging. I love working out at Genesis. The facilities are excellent and have been key in helping me achieve my fitness goals.” -Cara Saunders

Emporia Group Fitness Blog - September 2015

Wednesday, September 9 2015 3:31 PM
Categorized In Emporia

Feature Instructor of the Month: Javier Gonzalez

Javier Gonzalez is the oldest of 7 born to a mixed Mexican- American Family in the small town of Arcadia, Florida.  Although blessed to be born an American citizen, he has spent a lot of his life in his family’s little ranch housed in the mountains of Guanajuato, Mexico learning the true meaning of hard work and appreciation for what the United States has to offer, since there was little beyond the essentials available in this home in Mexico. But time in Mexico was in no way a burden, rather a lesson and a blessing in disguise since he was able to be with his family and build pride for the culture he came from.

Javier also took great lessons from his mother, who single-handedly raised her children while maintaining a full time job and working to accomplish her dreams. Early on, his mother made sure that he accomplished each and every one of his goals even at a young age, enrolling him and his siblings in many programs that would lead them to succeed and him to earn a scholarship in the 6th grade that would fund his entire college career. First starting at a community college, he transferred to the University of South Florida Tampa campus quickly earning his Associates degree, later two Bachelor’s degrees and then finally his Master’s degree.

Currently the Director of Fraternity & Sorority Life at Emporia State University, Javier's main responsibility focuses on high student interaction, student leadership programming, student development and progress, advising students in a general spectrum of circumstances, and multicultural coordination. During his time at USF and now at ESU, he has managed to gain a substantial amount of experience within each and every one of these aspects but more within multicultural involvement/coordination and student programming.

At Genesis, Javier is one of the newest members of the staff as an instructor for the Zumba class where he manages to be motivating and empowering to those around him to further aid his strongest belief that those who at least try to do something out of their norm are the ones that go far and beyond the average individual. He hopes to one day be able to influence more individuals to get up and get going to become the best versions of themselves as the strives to do the same for himself.  For this reason, he continues to dedicate his best in all he does and to push each and every individual to their greatest potential.

Class of the Month:   Combat Fitness

We are bringing it back! 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!


Group Power/ Group Ride 

Be watching for dates for October  

Intra Edg3: An Intra-Workout BCAA Catalyst

Tuesday, September 1 2015 1:38 PM
Categorized In Sports, Nutrition & Supplement Guide


Intra Edg3 is an intra-workout catalyst for maximizing training, performance and recovery. The SRX BCAA matrix found in Intra Edg3 contains more than 7 grams of essential branched chain amino acids (L-Leucine, L-Isoleucine, and L-Valine) per serving to stimulate muscle protein synthesis, plus more than 2 grams of L-Glutamine to promote recovery, as well as more than 1 gram of Citrulline to boost nitric oxide production in the body.

This advanced formula contains the clinically-proven 2:1:1 of branched chain amino acids. The majority of all the reputable peer-reviewed studies have demonstrated that a 2:1:1 ratio of Leucine to Valine to Isoleucine formula performs better than a straight Leucine supplement or a non-caloric placebo before and after a workout. The 2:1:1 Ratio is what exists in nature and science continues to prove its stability and efficacy.

For many years leucine, a Branched Chain Amino Acid (BCAA) has repeatedly been shown to stimulate the process of skeletal muscle protein synthesis (MPS) via the mTOR signaling pathway (Tipton 2009, Suryawan 2008, Norton 2006, Shimomura 2006, Anthony 2000). This signaling process sets the stage for the synthesis of skeletal muscle proteins (repair, rebuild, grow), and also the inhibition of muscle protein breakdown. These positive effects have caused additional research to be done that brings clarity to how SRX formulates their BCAA and protein supplements.

  • The majority of positive research has been done using a ratio of 2:1:1 for the BCAA’s, respectively leucine, isoleucine and valine (Shimomura 2009, 2010, Tang 2006)
  • By looking at studies with whey, casein and total milk proteins we can see that 20-25 grams of protein or 2.0 to 2.5 grams of leucine (dairy proteins are roughly 10% leucine) will maximally stimulate the process of skeletal muscle protein synthesis (MPS) via mTOR
  • This is the also the upper limit for adding leucine to dairy proteins or BCAA formulas (Tipton 2009, Pasiakos 2011)

The limiting factor is that once the signaling process has been set in motion, a complete protein or essential amino acid mixture must be co-ingested for any skeletal muscle protein synthesis to occur; “Our results indicate that the whey protein plus leucine in healthy young volunteers results in an anabolic response in muscle that is not greater than the previously reported response to whey protein alone” (Tipton 2009).

Moreover, BCAA formulations that over-emphasize leucine over isoleucine and valine (beyond the 2:1:1 ratio found in nature) are now showing to be problematic. Isoleucine has now been shown to ramp up glucose uptake in muscle (Morato. 2013), making a strong argument for NOT formulating BCAA supplements with unproven ratios.

Intra Edg3 can support peak workout performance and intensity, reduce lactic acid build-up, and promote faster recovery from workouts. Plus, it can increase protein synthesis, build lean muscle, and promote fat burn.


Topeka Group Fitness Monthly Blog - August 2015

Wednesday, August 26 2015 9:38 PM
Categorized In Topeka

Featured Instructor:

Featured Instructor: Kathy Webber

I have been teaching fitness classes for 17 years. I teach Group Power, Zumba, Kick Boxing, Circuit, Step Aerobics, Floor aerobics, senior fitness and spin. I have been at Maximus which is now Genesis, since it opened. Before that I was at Wynmore Fitness Center, Kelly Lynn, The YMCA and Hunter’s Ridge Athletics up North. I was the Aerobics Coordinator at Wynmore Fitness Center for two years.

I have been married for 19 years and have three children, Karsen 17, Morgan 14 and Luke 13. In addition to teaching aerobics I write for TK Magazine and work for my husband doing payroll, quarterly taxes and general office book keeping. I enjoy teaching aerobics because it keeps me fit, but mostly I enjoy it because of the relationships I have made over several years of teaching the same women and men. We are like family. We check up on each other when we haven’t been to class and we encourage each other to do more and push ourselves. It’s the best support group ever! Group classes are more than just a great workout, it’s therapy!
I have also had the pleasure of working with a group of people who have the same passion as me and that too has been very rewarding.

Check Kathy out at Southeast's Mondays - Cardio Combo Hour at 9:15am!!!!!

We are Pleased to Offer Cardio Kick and Abs on the Schedule again!

Kickboxing Instructor- Tamara:

Tamara has taught for over 32 years including Cardio Kick, Step, Pump, Zumba, Dance Fusion,Circuit, Bootcamp, Senior hour, Silver Sneakers, Schwinn Cycle in addition to being a Personal Trainer and Group Fitness Coordinator!  "I love Kick and am so exited to bring it back!" Tamara says!

Ready to see all those Fun Kickers again..they really know how to pump it up and have a party in every class! See you soon!

This class will be offered on Wednesdays at 5:30pm beginning in September.

Genesis Overland Park's Newest Trainer - Erianne Adams

Wednesday, August 12 2015 7:46 PM
Categorized In Personal Training

Erianne Adams grew up in Wellington, KS.  She got her first taste of fitness at an early age by staying active in tennis.  In High School she was a four time 4A State Qualifier and a two time top 4 Placer.  She continued to play tennis at Cowley College where she became a two time National qualifier in Singles and Doubles in NJCAA Tennis.  She was also top 8 Singles National Placer, top 4 Doubles National Placer, and a National All-American NJCAA Athlete.  

Erianne got her Associates Degree from Crowley College with an emphasis on health and nutrition.  She then attended Wichita State for one year and participated in the Exercise Science Program and the Exercise Science Student Organization.  She is now currently working on her Bachelor’s Degree in Health Promotion at Fort State University.

Erianne is National Council for Certified Personal Trainers and CPR/AED certified and is working on getting National Academy of Sports Medicine certified.  She became a personal trainer because she loved to coach and watch people succeed, not only in the gym, but also in life.  The coaches and trainers she had through-out her life made a huge impact  on her in a positive and uplifting way and she would love to be that positive impact to help motivate and change the way people view health and fitness.

Fitness is a very broad term and Erianne enjoys looking at it with a holistic view.  She believes that fitness can be achieved in many different ways and always looks for new ways to explore new areas of fitness.  She is happy to work with clients of all spectrums.  She will give a 100% effort toward each and every one of her clients to see that they experience success toward a healthier and well-balanced life.

Set up an appointment now with Erianne and start your fitness journey with her!

Personal Testimony from Ioan Ciupei

Thursday, August 6 2015 7:48 PM
Categorized In Springfield

"I lost 83 pounds!"

42 years old

"Let me start off by letting you know a little bit about myself. Before, I didn’t care about my health and fitness or bad eating habits, I just ate whatever whenever and didn’t give it a second thought on how it would affect me. Something was wrong with my health and I knew it. With much persistence from my family to get checked out, I went in for a checkup. Like the majority of people that are overweight I had high cholesterol, high blood pressure, and diabetes. Which made sense to me at the time and it explained my constant perspiring state and not to mention the fatigue.

The doctor said, “Either start working out and eating right, or start taking medication long term.” Obviously, I chose to do the right thing, the hard thing and began making life altering changes. The first step was mental preparation. Which, then led me to GENESIS HEALTH CLUB and signing up with a personal trainer named Zach Miller. He put me on a workout schedule and informed me about meal plan options to help me begin my weight loss journey. With his help, my dedication and hard work in 6 months I was 83 pounds lighter! I was working out 5 days a week and 4 of those days were with Zack Miller. Now it’s so much easier to tie my shoes! If you are at the point in your life where I was, you would understand how such simple tasks were difficult to accomplish.

It was extremely hard for me in the beginning and within the first two weeks of my new decision I started getting discouraged. With endless encouragement from Zach we took it one day at a time and I started seeing results. My day to day activities became easier to perform and my energy increased dramatically. My health was gradually improving and I just felt better overall. After a year of this new life style I decided to visit the doctor again and this time I had perfect results; the best health result in his office for that month!
Unfortunately Zach is no longer with Geneses and I’m training with a new personal trainer, Cameron Decker. He is awesome and great at helping me with my new goal of adding muscle mass.
This is the new me!

From size 40 to 30 waist!"






Hutchinson Group Fitness Monthly Blog - August 2015

Monday, August 3 2015 3:55 PM
Categorized In Hutchinson

Change at Any Age –

Do you need a lift?  Need to lose weight? Do you need a change?
It’s never too late to join a Group Fitness Class!!
We offer classes for all  levels from beginner; Tai Chi , Gentle Yoga , Fit Life  and R30 (30 minutes bike class) to  intermediate:  Group Ride,  Urban Groove, Group Fight, Zumba, Group Blast and Hot Yoga.  And we have also have a  weight lifting class; Group Power. Or,  If you prefer a little bit of both, Cardio & Iron.
Check out our Group Fitness Schedule for class times and descriptions.


Here are 50 Reasons to Exercise

1 Lifts Your Mood
2 Improves learning abilities
3 Builds self esteem
4 Keeps your brain fit
5 Keeps your body fit & able
6 Boosts mental health
7 Boosts your immune system
8 Reduces stress
9 Makes you feel happier
10 Has anti-ageing effects
11 Improves skin tone and color
12 Improves sleeping patens
13 Helps prevent stroke
14 Improves joint function
15 Improves muscle strength
16 Alleviates anxiety
17 Sharpens memory
18 Helps to control addictions
19 Boosts productivity
20 Boost creative thinking
21 Improves body image
22 Gives you confidence
23 Helps you keep focused in life
24 Improves eating habits
25 Increases longevity
26 Strengthens your bones
27 Strengthens your heart
28 Improves posture
29 Prevents colds
30 Improves appetite
31 Improves cholesterol levels
32 Lowers risk of certain cancers
33 Lowers high blood pressure
34 Lowers risk of diabetes
35 Fights dementia
36 Eases back pain
37 Decreases osteoporosis risk
38 Reduces feelings of depression
39 Prevents muscle loss
40 Increases energy and endurance
41 Increases sports performance
42 Increase pain resistance
43 Improves balance and coordination
44 Improves oxygen supply to cells
45 Improves concentration
46 Helps with self-control
47 Lessens fatigue
48 Increase sex drive & satisfaction
49 Makes life more exciting
50 Improves Quality of Life

My Fitness Journey Part 3

Friday, July 17 2015 12:10 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 6:58 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 3:08 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 2:02 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 12:32 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 3:03 PM
Categorized In Leavenworth


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!


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.


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


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 2:24 PM
Categorized In Hutchinson

Summer Time and It’s Hot Outside!! Join Us Inside for Group Fitness-
Check out our schedule

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 1:58 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 11:09 AM
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 7:00 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!


Visit: The FitPro Foodie


Content provided by Sports, Nutrition & Supplement Guide.

Lawrence North - New Group Fitness Coordinator

Tuesday, June 16 2015 3:59 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 1:55 PM
Categorized In Leavenworth


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.



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.



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 12:06 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 5:50 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 11:12 AM
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 2:48 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 5:43 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.

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