Fitness Blog

Genesis Health Clubs Blog

Featured Client - Dawn Ford

Wednesday, April 1 2015 10:52 AM
Categorized In Leavenworth

Featured Client - Dawn Ford

Genesis Club Location: Leavenworth, KS

Trainer: JT Thurston



"I've always been overweight and I can't remember a time when I've ever been close to skinny or in shape. At 32 all of those years of bad eating were causing me health issues. I knew that I needed a lifestyle change and I knew that I couldn't do it alone. At 320 lbs. I knew the road to good health would take a lot longer if I didn't know what I was doing. Thankfully Genesis has provided me with all the tools I need, including tools I'd never thought of. I've learned techniques that make me more effective and efficient when I go to the gym. No time at Genesis is ever wasted."



How was your personal training experience contributed to your goal?

"JT never sugarcoats anything. He's always been completely honest with me about what I needed to do to see results. He pushes me to not only work harder but to work smarter. I can ask him anything. He's so incredibly knowledgeable. Best of all he believes in me. He knows I can do more than I think I can and he's always pushing me harder. I've become stronger, smarter and more confident because of my time with him."


Weight Loss: 15 lbs.

Body Fat Percentage Loss: 4%

Measurements Loss: 10 total Inches

Bicep: 1”

Waist: 4”

Hip: 3”

Thigh: 2”

Rock Road Group Fitness Monthly Blog - March 2015

Tuesday, March 17 2015 10:12 AM
Categorized In Rock Road

Group Fitness Triathlon
Rock Road hosted our first ever Group Fitness “Triathlon,” and members packed the rooms for 25 minutes each of Ride/Power/Blast.  In fact, it was such a hit that we’ll plan one in the coming months, so stay tuned.

Instructor and Class Changes
We’ll make only minor changes to our class schedule this in March; Mitzi will teach our 4:30 p.m. Wednesday Group Power class and Virginia will join our Rock Rd. team as Thursday night’s (6:45 p.m.) Zumba instructor.

Also, Thursday morning’s 8:30 class will now be Mat Pilates, rather than Core Yoga and Galina will still instruct.  Which brings us to…

Instructor of the Month: Galina Faulconer
This month, meet Yoga and Pilates Instructor Galina Faulconer. Galina was born in Moscow, Russia and she spent her early childhood in the capital of Mongolia, Ulaanbaatar. Her grade school and middle school years were spent in Helsinki, Finland, then she returned to Moscow to finish high school and attend The University of Moscow, where she earned a Bachelor’s Degree in International Economics.

Galina came to the U.S. in 2002 and received her citizenship in 2007.  During that time, she earned her Yoga certifications and began teaching at Genesis in 2006. She’s currently working toward her Pilates certification.  Galina’s Wichita family includes the love of her life, Marc, her two daughters and a dog and cat. In her free time, she enjoys oil painting, specifically Russian landscapes, flowers and still life.

She said, “I love Yoga and I love to teach Yoga Flow, moving from one pose to another. I like to motivate people to come to yoga class and try it and discover all the benefits. They discover that yoga improves their balance, their health, refines their mind and helps them become stronger both mentally and physically.”

Lawrence Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 3:24 PM
Categorized In Lawrence

We LOVE Group Fitness & Learning new things in Lawrence!

We had a LOVE-ly month in Group Fitness in February, highlighted by special Valentine’s Day classes at both locations.

At South, we asked members to wear pink or red if you love Group Power - this was their response:



Not to be left out, Group Centergy wanted to show their love too!


At North our G60 Boot Camp attendees got their sweat on bright & early so they could enjoy the rest of their valentine’s day.


To end our Valentine’s celebration, Tanya hosted a Thai Couple yoga massage - 90 minutes of partner yoga that 10 couples LOVED! 


We hope to offer special yoga retreats / classes at least once a quarter in our LOVE-ly need yoga studio.

We have also been working to add new instructors & new classes at both our clubs by hosting a training in Group Power & Fluidity in the past 30 days.

First we had the pleasure of a Group Power training with MOSSA master trainer Rex Repaire, attended by Group Power hopefuls Sherre-Khan J, Janell B, Janae C, Leah B. & Tami H. along 10 others. It was a great weekend - all the new instructors LOVE Rex! Our new kids are almost all done filming their videos / certified! We want to thank all of you who have been part of our filming classes - we appreciate both your patience & your willingness to help our new instructors complete their certifications. 


In addition we had the pleasure of learning a new class format - Fluidity Barre - which we hope to bring to Lawrence North in April. We spent a weekend getting our booties kicked gracefully by Fluidity Master Trainer Tanya Badgley - Lawrence Fluidity trainees are (left to right): Karen J, Tami H, Kamay P, Cristal B, Tarah M, Jordan M, & Jill G. If you want to LOVE your backside & lengthen your body lines, this new class is for you! Stay tuned for announcements regarding the new classes coming in Q2.


Lawrence North Instructor of the Month: Barry Barnes

Do you LOVE Zumba & a fitness class that always feels like a dance party? Then Barry Barnes in your man! Barry is a certified Zumba instructor and ZIN member and has been teaching for the last 6 years. As a participant, Barry thought the best way to stick with a workout would be to become an instructor. If you like music and dancing, Zumba is a fun way to stay in shape. Since becoming an instructor Barry has lost about 20 pounds which alleviated some pain in his knees and ankles. The most rewarding part of being an instructor is knowing he's helping people relieve daily stress while also helping them stay fit. It's good to hear members at the end of class say how much they NEEDED this workout today. Barry's class motto: Keep moving, have fun and if you don't like what I'm doing, do your own thing!

Barry works at the Hallmark Cards production facility, is a published poet and professional washboard player. Barry is a native of Lawrence, has been married for 28 years and has two adult children, 3 dogs and a cat. 

Interesting fact: Barry had the opportunity to travel to Europe this year with the Ernest James Zydeco band to headline a Dutch Cajun and Zydeco music festival.

You can catch Barry in the act - teaching Zumba - the following days / locations:

Lawrence South - Mondays 6:30PM

Lawrence North - Wednesdays 5:30PM, Saturdays 10:00AM & Sundays 1:00PM.

Come groove with Barry & get to know our Renaissance Zumba Jam Man!



Lawrence South Instructor of the Month: Pam MacDonald

Would you LOVE to get to know Group Ride instructor Pam Macdonald better? I sat down with Pam to learn more about this fiery, fantastic instructor:

- Why do you enjoy teaching group fitness?

Before I started teaching group ride, I attended group fitness classes regularly. I found I worked much harder in the group environment than I did on my own. One of the things that has benefited me the most about teaching classes, is that I have to show up no matter how rough of a day I have had or how much I don’t feel like working out. Once I am there, the members motivate me to work very hard and get in a great workout! I hope that I motivate them to push harder as well. If I cycled on my own, I’d probably just do an hour long Spin track!

- What changes have you seen - either in yourself or your students - since you started teaching?

Since beginning teaching, I have lost several pounds and toned up quite a bit. I love seeing the members improve their fitness levels as well. It’s great to see someone who struggled to finish the class, now gets through the entire workout with energy to spare!

- What you do when not teaching?

I am a Professor of Psychology at Emporia State University. Other than work and group fitness classes, I lift weights 4-5 times a week. I also keep busy with soccer – both of my daughters (ages 11 and 13) play elite competitive soccer year round.

- What is something our members don’t know about you?

I have written and published over 20 academic works (journal articles, book chapters, etc.) and conducted some of the first empirical research studies on equine facilitate therapy and learning programs for at-risk youth.  



McPherson Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 3:13 PM
Categorized In McPherson

Hello McPherson!!  Can spring get here soon enough?  Come on March 20th!!!  Hoping everyone has been able to stay healthy and warm this past month!!

Congratulations to Jennifer Jaggers as our new Group Fitness Coordinator!  Jen has been teaching group fitness classes at Genesis in McPherson since we opened in November of 2013.  She brings a lot of experience teaching a wide variety of classes and also has a background in Personal Training.   Welcome Jen!!

Instructor of the Month:

Name: Maggie Metz

Genesis Club Location: McPherson

Genesis Instructor since: January 2014

Hometown: Marion, IN

Fitness Certifications:  Yoga, Vinyasa Yoga, Pilates
Hobbies: Knitting, Reading, Baking and YOGA!!!
Personal Fitness Goal: Still be consistently practicing Yoga until the day I die!!

What do you love most about teaching Group Fitness classes at Genesis:  I love the community of Yogis I serve at Genesis! They are some of the most wonderful people I have ever met!

What classes do you teach, days and times:
                        Monday:  10:15 a.m. Gentle Yoga
                        Wednesday:  10:15 a.m. Gentle Yoga
                        Friday:  10:00 a.m. Yin Yoga

Favorite Quote: "Whatever your attention is on, that's what life is for you at any given moment." -Cindy Sanderson



Our Featured Class for March is Yin Yoga!

Yin Yoga - This is a new class that focuses on stretching the deep connective tissue in the joints. In a yin class, you will hold each pose for approximately 3 to
5 minutes. Greater range of motion due to the lengthening of the connective tissue & increased circulation in the joints are benefits of this class.Suitable for beginners & advanced students.

We offer Yin Yoga on Fridays at 10:00 a.m. in Studio A with Maggie

Please make sure you check our March Group Fitness schedule for class changes!  You can print one off our website or pick one up at the front desk!  For more information on our Group Fitness program, please contact Jennifer Jaggers at 620-245-0900.  Our new classes on this schedule are Yin Yoga on Fridays @ 10:00 a.m. and Cardio & Iron for FitLife on Tuesdays and Thursdays @ 10:15 a.m.

Salina Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 3:04 PM
Categorized In Salina

Hello Salina members! Below is our March Group Fitness news.
Be sure to follow our Facebook page for more updates!

Our featured class for the month of March, is ATC. Athletic Training and Conditioning is an intense, simple combination of exercises that works every part of the body and will leave you sweating!


Meet our featured ATC instructor, Josh Turner!

My fitness journey started when I was a little kid playing sports, mainly soccer.  I attended Kansas Weslyan University where I was majoring in Athletic Training and playing on the soccer team.  My life took a huge turn when I was diagnosed in 2011 with Thyroid Cancer.  The day I woke up from the surgery and they informed me I had cancer changed my life.  I started attending church at Higher Praise and made it a mission in my life to never look back.  I was going to do whatever I had to do to make sure I was as healthy as possible.  I joined Genesis Health Clubs shortly after getting the ok to workout and have been here since.  I was approached in 2013 by Joe Humeston about the possibility of becoming a Personal Trainer and was hired on.  Growing up I was always shy so group fitness was a huge thing for me to break out of my shell as well as help me communicate with clients/members.  I’ve been doing group fitness for little over 2 years now and love it.  I love the motivation, the hard work, the sweat that all the members put into every class. It makes my job more enjoyable.  Currently I am teaching 3 fitness classes. Group Power, Group Blast, and ATC.  



Meet Pam Morris!

A few years ago Pam Morris joined Genesis Health Clubs with a goal to get fit. She has spent those years lifting weights with Alison Hager as her trainer and attending various classes like TRX, cycling, ATC, and Boot Camp. She met various people and created numerous friendships along her journey.

For the past 5 years, Salina Genesis’ ladies have formed a team for the Emma Creek Classic 5K. This inspiring run is a celebration of women’s health and fitness with women of all ages and abilities participating. When invited to do the run/walk, Pam was skeptical, but with encouragement from many women, Pam did the 5K. It was her very first 5K, but not her last. Her goal is to complete Emma Creek this year. Pam is now fighting a battle against Kidney Cancer. We are all on a journey towards becoming better individuals. Not only is our Genesis’ team of women coming together for this event, but we're supporting Pam on her journey! Her motto: “When life knocks you down get up and do a burpee!”


Please join our Plodders team this year as we join Pam in this celebration of health & fitness!

The deadline for sign-up is March 25th! Entries are available at the front desk or please contact Cindy Crehan, group fitness coordinator with any questions.

Hutchinson Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 2:55 PM
Categorized In Hutchinson

Hello Hutchinson members,
Be sure to follow our Hutchinson  Facebook page for more updates!

Enjoy our March  Group Fitness news. This month we are celebrating our members and one in particular  - I would like to introduce you to Helen,  as she  tells  you her story giving her lots of reasons to Workout At Genesis and Stay Fit!

Hi, my name is Helen Bornholdt and I want to tell you my story about how being active and fit saved my life at the young age of 84.   I’ve been a member of Genesis since 2007 and attend weekly classes, 5 days a week; Fit Life and Stretch classes.  

In November, 2012, my daughter, Chris Armstrong (who is also a member of Genesis), went on vacation and asked if I would come over and feed her cat.  Chris lives out in the country with her family and their pet cat. The day I went over to feed Ebby, was a typical Kansas windy day. I went inside the barn to feed her cat, and once inside, the wind blew the door shut. I didn’t think anything of it at the time.   I fed the cat and went to leave and noticed the barn door was not only shut but locked!!  There is a latch on the outside which closed when the wind blew the door shut.

Needless to say, I was scared. Besides the skylight at the top of barn, there wasn’t any other light inside, it was also dark.  To make the situation worse, no one knew I was here.   My fears were over come as I began thinking:  I needed to do something to rescue myself.   First thing,   I stuck my head out the cat door and wouldn’t you know the cat, Ebby was sitting outside enjoying herself while I was stuck inside.  I’m a small person, but not small enough to fit through  the cat door.  I soon realized, if I didn’t figure a way out I would be  stuck in this barn for 3 days.

My  second idea, was to pull  these two  flimsy,  grey  shelves  together, after removing all the stuff they had piled on them.  I pushed these shelves together to act as a ladder and using the lawnmower I climbed to the top towards the skylight, without falling. Once up at the top, I realized I needed something to break the Plexiglas in the skylight.   So I climbed back down, picked up a 15 lb sledge hammer and climbed back up very carefully.  Once at the top I knocked the Plexiglas out and pulled myself up to the roof.   I was out of the barn, thank goodness, but on the roof.  I knew if I jumped off the barn, I would break an arm or a leg.   I began walking around on the barn roof and discovered there was a pine tree next to the building. I thought, if I could grab two branches and swing down to the ground like “Tarzan” I would be safe.  But I wasn’t sure about this move; I had to talk myself into doing it.  I knew if I didn’t there wasn’t any other way to get down.  So I did and I landed on the ground!!  Safe and Sound!!

When I got down I drove over to my other daughter’s house, Kathy Smith,  and told her the entire story.  We called Chris and let her know what had happened and as soon as Chris got home, she purchased an automatic Kitty Feeder, for Ebby.

My family has always been Genesis members and they were the ones who got me to join in the beginning.   My daughters, Kathy Smith and Chris Armstrong,( the cat owner). Along with, both my granddaughters, Autumn Westfall and Sarah May.  In fact Sarah is a Personal Trainer and Fitness Instructor at Genesis. As you see being and staying healthy runs in the family.
Thank you Genesis!!



Instructor of the Month, Annie Bass

Annie is certified in Group Power, Group Ride, R30 and Group Blast,  and teaches Buttz & Gutz, Cardio & Iron and Fit Life. Annie has been an instructor in Hutchinson since 2013 and worked every minute of it!!   Annie loves teaching and loves helping our members.  Annie is a great friend to everyone and a wonderful mother of two daughters, Starla & Rachel.

We are sad to say, she will be leaving us in May and moving to California to join her husband, Kirby.  We are going to miss her very much,  but wish her Good Luck and Best Wishes on her New Journey!!!

Thank you Annie for Everything you have Done for Hutchinson’s Group Fitness!!


Leavenworth Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 2:53 PM
Categorized In Leavenworth

Hey Team Leavenworth!  Let’s welcome March in—like a lamb hopefully—with some fun and exciting news from your Group Fitness Department.

Tuesday, March 3 at 5:30pm our G30 Boot Camp kicks off for the month.  5:30pm will be the weigh-ins and measurements followed by Boot Camp at 6:30pm.  Boot camp is held Tuesday and Thursday nights at 6:30pm and Saturday at 10:00am throughout the month.

The aquatics department is running a special, short session of swimming lessons this month for a discounted rate.  Beginning Tuesday, March 3 we will hold lessons for the next 2 weeks on Tuesdays/Thursdays.  Parent/Child lessons will be held from 5-5:45, Pre-School lessons will be held from 5:45-6:30 and Learn to Swim lessons will be held from 6:30-7:15.  Cost for the 2 week session is 48$.  You can sign up at the front desk, payment is due any time before the first lesson.

Our aquatics department will be offering additional family swim hours over spring break.  March 16-20 the pool will be open to families and staffed with a lifeguard from 1-3pm.  This is in addition to our regular family swim hours.  Bring the kiddos out and burn off that extra energy!

Join us for a new Group Kick class time!  Tuesday, March 3 at 8:00am Mandy will be leading you in a fight for your fitness with Group Kick!  Join her for this early morning blast!

We welcomed a new instructor in February.  Linda Gutierrez joins us to bring her own flavor of Zumba on Thursday mornings at 9:00am.  Linda also subs some of our G-Cycle classes for us.  Welcome Linda!
As we head into spring break week, be on the lookout for a modified group fitness schedule.  Many of the instructors will be taking some time off so we will be abbreviating our schedule just slightly.  Watch the front desk and Facebook for updates!

Even as we head into spring, we still face the risk of wintry weather.  Remember the club and group fitness department will always be open despite the weather.  If the Leavenworth School District cancels classes, the Fit Life classes will be canceled also.  No other classes will be affected. If you are unsure, call the front desk or check our Face Book page for updates.

Topeka Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 2:28 PM
Categorized In Topeka

Feature Instructor - Group Ride Carol Wilson
Do you love to have fun? Do you love to feel alive? Do you enjoy taking your body to its limits or just giving it a good challenge? My class is high intensity, full of energy with a great group of people who ride at their own pace. Everybody finishes first as we celebrate with music and movement. Members from all walks of life, varieties of goals, and fitness levels feel comfortable in my class as they work out at their own level in an atmosphere of fun. Time flies as the music encourages you to workout. You will see your metabolism rise as you burn calories. Your Cardiovascular and muscular endurance and strength will increase. I invite you to come and try Group Ride, make it a regular part of your week, and you will see wonderful results.

Degree in Physical Education
25 years teaching K-12 and beyond
Certified Group Ride
Genesis instructor since 2011
Check out her classes at East Genesis-
T-Th 5:30am and Saturday 7:30 am!!!

Zumba Crew: Topeka Southeast Genesis

We are hosting several Zumbathons Coming up Soon!  April 11th will be the next one... Genesis Southeast Location
We are hosting the 2nd Annual Delta Gamma Theta Scholorship Zumbathon.
Last year we raised over $400 for the organization... We are hoping to top that this  year!!!  Come join us from 1-3 at the Genesis Southeast location!!



Topeka North Genesis:
New Group Blast Classes Launched at North Genesis with Deb Swank. Group Blast is a 60 min Cardio workout with the Step in highly effective athletic ways!  Try this class today! (Times: Wed & Friday 9:15/ Friday night 5:30pm)  If you havent tried Group Blast yet, you dont know what you are missing!!!!!!!

"Zumba Gold" is now available at  Genesis North! Come try this low impact Zumba class with Chris Cook. This class is now offered Tuesday at 12:15pm and also we are offering Silver Sneakers thursday at 12:15pm all designed for Seniors.


Southwest Genesis:
Group Power is going strong at Genesis Southwest. All the Instructors came together to record and submit a Video for the extra Leg track on Group Power's DVD. They did a great job and I wanted us to all wish them Good Luck. Great job Kathy Webber, Angie Hemsley, Sarah Pollok, Amy Conard and Carole Wilson. Tamara McGinnis was the videographer and set up the day!!



Events coming up!!!
Zumba Basic 1 and Basic 2 trainings with Tony Witt!
April 18th and 19th at Southwest Genesis 8-6.  You can register for this training at
We are always looking for additional Instructors so now is your chance to join the Crew!

West Central Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 2:27 PM
Categorized In West Central

Spring time is almost here!!! March brings us two new classes displayed as Class of the Month! Group Kick and Early Birds!!  

Early Birds is an Aquatics class taught by our awesome instructor Shelley. This is a 60 minute class that combines cardio, strength training and stretching into one class. Barbells, paddles and inner tubes are used to work both upper and lower body. All members can go at their own pace, and you get a great workout using the resistance of water. Join Shelley for Early Birds in our warm lap pool on Mondays, Wednesdays and Fridays at 8:00am!!

Group Kick is a fun, upbeat cardio kick class that uses top of the chart music to integrate boxing, Muay Thai and superbox into a 60 minute workout.  It will tone your arms, make you sweat and will fly by as you work through different “tracks” that all have a different purpose. The format and music change every three months, so there is always something new offered.  Group Kick is taught on Saturdays at 9:15am in Studio A by either Amie or Shannon.

Our G30 bootcamp for new members kicks off for March on Tuesday, March 3rd.  Join Andrew, our motivating bootcamp instructor on Tuesdays and Thursdays at 6:30pm or Saturdays at 10:00am!! Questions about G30 bootcamp?  Our Fitness Advisors, Personal Training Coordinator, Front Desk staff or Group Fitness Coordinator can assist you! Hope to see you there!!!

Springfield South Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 2:23 PM
Categorized In Springfield

Our new cycling room is open!  Springfield South now has a dedicated cycling room.  With corrugated metal walls and a pack ride bike formation, you'll get lost in the music and the ride!  It's the perfect place to take our class of the month, RPM®!




Class of the month - RPM®
RPM® is our indoor cycling class, set to the rhythm of motivating music. Burn up to 675 calories a workout and get fit fast.  Learn all the basic cycling moves like standing up, sitting down, changing hand positions, speeding up and slowing down. You control your own resistance levels and sprint speed so you can build up your training level over time.
RPM™ is available as a either a 45 or 30-minute workout.
We've offered RPM® for 12 years.  Genesis is proud to offer one of the best cycling programs available led by an incomparable instructor team.  Come try a class this week!

Emporia Group Fitness Monthly Blog - March 2015

Monday, March 2 2015 2:09 PM
Categorized In Emporia

Instructor of the Month: Cindy Lore
Cindy is a native of Olpe, growing up on a dairy farm, one of nine children.  She attended Olpe schools, and studied at Emporia State University.  She is a member of Sacred Heart Church where she serves on various committees.  She entered the business world, working as Office Manager for DeBauge Bros., the local Coca-Cola and Coors distributors, and is currently employed in the family business at Lore & Hagemann Construction.
Employment at Walburn’s Gym started in 2006 where she taught a variety of classes including step, kickboxing, and weight training/toning classes.  Cindy practiced and competed in martial arts for over ten years and accomplished a third degree black belt ranking.  She currently enjoys teaching Group Power classes at Genesis.
Cindy is married to J.C. Lore and they have two daughters, Kelli and Karen, who reside and work in the Kansas City area.  Karen is single, loves her puppies, and spends her spare time aiding in animal adoption programs.  Kelli is married to Nick White and they have two boys, Ethan and Emmett.  Cindy enjoys spending time with her family, and loves watching her grandsons in their sporting events.
In Cindy’s spare time, she enjoys watching KC Royals baseball, KC Chiefs football, and college hoops.  
She enjoys movies, music, reading, working in her flower beds, spending time in the outdoors, and loves vacationing with family and friends.


Class of the Month - Group Power

Group Power is your hour of power! This 60 minute barbell program strengthens all your major muscles in an inspiring, motivating group environment with fantastic music and awesome instructors. With simple, athletic movements such as squats, lunges, presses and curls, Group Power is for all ages and fitness levels. The Express class offers a shorter version for those time pressed individuals. Discover results! Come join the fun!


Bootcamp G30/G60:  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!  
 Cathy McCarthy was our G30 Bootcamp winner for February 2015


Bring a friend to Workout with you this month and get registered to win a TV given away at the TGIF in April right here at our Emporia Genesis club. Ask how at the front desk!

Quick And Effective Stretching Routine

Thursday, February 19 2015 9:22 AM
Categorized In Sports, Nutrition & Supplement Guide

We all know how good stretching is for you, and it feels great, too! That’s why I created this short and effective full-body stretching routine that you can follow whether you’re a beginner or an advanced exerciser. The other fantastic part is you can do it anywhere, at any time! Remember to warm up first and never stretch to the point of pain. Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel. 

Neck Stretch

Sit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.

Hamstring Stretch

Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight. Keeping back straight and abs engaged, bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side.

Quad Stretch

Stand tall, holding on to a chair or wall for balance if necessary. Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side.


Chest and Bicep Stretch

Stand tall or sit upright. Interlace your fingers behind your back and straighten your arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears. Standing Triceps Stretch Stand tall or sit upright . Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.

Back Stretch

Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Engage your abdominals as if pulling your naval toward your spine and round your back toward the ceiling. Allow the head and neck to fall naturally between the arms.

Hip and Gluteal Stretch

Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your left knee, placing left foot flat on the floor. Cross your right ankle at your left knee. Grab the back of your left thigh and hug your legs toward your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side. Repeat on opposite side. This stretching routine is something I do all the time! I’ve found it really effective when I’m travelling and may not have time to hit the gym, or when I’m stuck in an airport. So no matter where you are, or what you are doing, you now have an effective stretching routine that you can perform at the drop of a hat!

Content provided by Sports, Nutrition & Supplement Guide.

Salina Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 3:00 PM
Categorized In Salina

Hello Salina members, Below is our February Group Fitness news.
Be sure to follow our facebook page for more updates!

Our MOSSA launches in January were a huge success! Thanks to all our participants!! We Stepped, Kicked, Powered Up & Centered ourselves with the new releases!


Join Michael Lesko on January 14th for a Valentines Day celebration with Heart to Heart Partner Yoga!
This is a fun and supportive yoga practice. Breathe, move and stretch together as a couple. Strengthen your relationship by cultivating support, trust, connection, and playfulness as you laugh and exhale deeply!

Our featured class for the month of February, is R30. Get fitter in only 30 minutes! It’s as easy as riding a bike, & in R30, riding a bike has never been better! Burn calories improve muscular endurance, & build cardio fitness as you ride with surges, short intervals, power & end with a rush. Inspiring music & motivating coaches ensure that Everyone Finishes First! 

Meet our featured R30 instructor, Andrew Weber!


“I got my start in fitness very early. As a little kid my parents got me involved in every sport. Wrestling was the main focus back then, with a career that spans 1st grade through 12th. In high school I began power lifting. This transitioned into strong man competitions. I continued strong man throughout high school until leaving for college in 2007. Even in high school I knew I wanted a career in fitness. I was just unsure about how best to begin. I received my first Training certification from the Salina YMCA the summer following high school graduation.  
After two years in the Athletic training program at KSU I joined the USMC. In addition to all other responsibilities in the corps I began training fellow marines in the gym as well as Machine Gun crew operations.

Leaving the military after 5 years I returned home finding work at the local health club. I began by taking some of their group fitness classes. Shortly after that Cindy asked me to begin instructing, this lead to my first MOSSA certification. From that point on I decided to make this my career. I became a certified personal trainer at Genesis Health clubs in the early summer of 2014.

I continue to instruct multiple Group Ride classes as well as Group Kick. My recreational activities now consist of competing in Mud runs across the mid west.

I have two nephews that come to the day care here regularly. The oldest is a huge fan of what i do and loves playing with his toddler weights. We have recently been working on his hand stands.”

Hutchinson Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 2:54 PM
Categorized In Hutchinson

February is the Month of Love and with Love comes Happiness!!  Our Genesis Hutchinson club is fortunate and blessed with the excellent instructors and we would like to introduce you to our Married Couple instructors, Samantha & Chris Smith and Becky & Tom Holcomb

Samantha & Chris Smith  
Chris and I met at Genesis in Urban Groove class (Zumba at the time), in 2011. I started doing a fitness challenge through my work and loved the class. Being the shy, insecure girl; I quietly stood in my back corner spot every night. Chris had been through a couple challenges prior, and was one of the main ones in the front row, besides Cheri, that I would watch to know what I was doing! He had made a huge transformation himself – losing 100+ pounds and becoming a Groove and Group Kick instructor. As I gradually moved to the front, he introduced himself, and was always there to help motivate and encourage me. It wasn’t long after, that I became a Groove Instructor as well. From that point forward, we both were constantly pushing and challenging each other. A couple years later, Chris proposed in front of all of our friends in a special Groove class we were having, and we got married just a few short months ago on 10/18/14.

Genesis truly holds a special place in our heart, not only because this is where we met; but this is where we feel most comfortable – like a second home, with all of our close friends that are really more like a second family. To this day, we love being able to work-out together and push/challenge each other; it’s so much more enjoyable to have someone else be right there with you, and someone to hold you accountable so it’s not as easy to back on your work-outs.  At the same time we love helping out all of our friends and members at the gym reach their goals as well – it’s truly a rewarding experience that we wouldn’t trade for anything.

Becky and Tom Holcomb

Hi, I’m Becky and I’m the Group Fitness Coordinator here in Hutchinson and also a  Group Fitness Instructor, teaching Group Power, Group Ride, R30, Group Centergy and Gentle Yoga . Tom also teaches Group Power and  is a Personal Trainer and a Group Fitness Instructor.  However, this is not where we started.
I’ve always  enjoyed being active, so when  I  heard Genesis was opening in Hutchinson,  I joined, I  was one of the first 400 to join the club,  in 2005.  Being a steady member, attending Cardio classes and spin classes.    As the club grew and they needed more instructors I took this opportunity and never once looked back. Being an instructor is such a rewarding experience.  I love teaching others and helping them set their goals and achieve them and have fun!!  I became a Group Power instructor in 2007 and added on; Group Ride, R30, Centergy and  Gentle Yoga.  I still enjoy outside activities, yard work, bike riding, walking. Tom and I keep very busy with our jobs and teaching and our family. We have all generations in our family  who we love to spend time with, from my mom, our brothers and sisters, to our children and our grand children.
As for teaching , My favorite class to teach has always been Group Power especially during February, Tom and I create a Group Power Love Songs, which will be taught, Sunday Feb 15. We look forward to this every year and it has become a tradition here in our club.
Being Healthy has always been my top goal in life!!

Let me introduce myself, Tom Holcomb, Husband, Educator (I work full time at the Kansas Cosmophere and Space Center) and a Group Power Instructor. Perhaps, we should have been named Ying and Yang.  I have never been interested in fitness until about seven years ago.  Before that, I was a smoker and a dedicated couch potato, opposed to all forms of physical effort.  One day, I noticed that I was not seeing as much of Becky as I wanted, so I decided to try her Group Power class.  It was a clear case of "if you can't beat 'em, join 'em)  Suddenly, I found I had doubled down in love.  Today, I enjoy the tremendous benefit of being in the best shape of my life at 60.  I enjoy it so much that I don't even mind that Becky is my boss.  I am living proof.  Change is possible!

Join us for Our Annual Group Power Love Songs 2015 on Sunday Feb 15 @1:00pm

Topeka Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 2:36 PM
Categorized In Topeka

Zumba- We had a Zumbathon for a Fallen Police Officer in Topeka on January 18 ath Lee Arena at Wasburn University. Several Genesis Instructors from Topeka and Lawrence along with a few out of town guests Rocked the Arena and raised over $1400.00 for the FOP fund. We filled the Arena with over 289 Dancers with 25 vendors. I also had a Great DJ and a Ballon designer decorate the stage. This was a awesome way to have th community out to support the Topeka Police Dept and all they do for us! The Photos will tell the story!!!!!  

We have more Zumbathons coming up ..Plus a ZIN Master training and a Basic 1 and 2 Zumba training. Im hoping to get a few new recruits that weekend!!!


Feature Instructor: SW Topeka Genesis
Angie Hemsley  ( photo attached)
I started teaching in the fall of 2009.
I began my professional journey when I wanted to cross train with spin while training for a marathon. After a few months I decided to go out on a limb and try my hand at subbing. The next week I had two classes: Power Circuit Blast. I was so nervous my first class, but once I started teaching, I knew I had found my passion. My teaching evolved into one-on-one personal training, bootcamp, spin, Bodypump and now Group Power.

- AFFA certified personal trainer
- Bodypump certified 5 years ago
- Group Power certified 5 months ago

Fitness Philosophy: My fitness philosophy is to stay consistent. Also, HAVE FUN! No workout should be boring. I never take myself too seriously, and I'm always willing to try new things. I love the energy that comes from the group fitness room. Combining music, moves and people creates this energy that keeps you coming back for more.

What gets me motivated to workout? Music. Find the right music and the magic happens.

Angie was the lead this week for a Secret Bonus Song- Video we submitted for MOSSA and Group Power!! Send us good Luck !! We Rocked it, hope they like it!

Genesis Topeka North Classes-
We are so Happy to add a few classes to the North location... Group Blast is the Newest class in Topeka.. Deb Swank was taken this class to another level at Topeka North! Group Blast is a 60 min Cardio workout with the Step in highly effective athletic ways! Group Blast will get your heart rate up, give you strength, agility and coordination to bumping music!!! Try this class today!!!!!!!!!!!!! ( Times: Wed & Friday 9:15/ Friday night 5:30pm) Look for more Photos Next month after our Great Launch party this weekend:)

McPherson Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 2:26 PM
Categorized In McPherson

Hello McPherson!  Hoping you are experiencing a great start to your new year and continuing to pursue all of your fitness goals!

We want to give a huge shout out to Carmen!  Carmen has been a Genesis member in McPherson since we opened in November of 2013.  We asked Carmen to share her story and her 102-pound weight loss journey!  Congratulations Carmen!! 


Carmen’s Journey



Heading into my 40’s STRONG & HEALTHY

One of my first memories is getting ready for Kindergarten. My mom is helping me get dressed and she is buttoning up my pants and is so excited that they fit. “Go tell dad!.” I don’t remember a time in my life when I haven’t struggled with my weight. My parents did everything they could to help me…promised me shopping trips, even a trip to Space Camp when I thought I wanted to be an astronaut, they took me to doctors, registered me for Weight Watchers and the list goes on and on. I have tried on my own several times to lose weight, but something would always stop the process (ME!) and I would fall back into some pretty bad habits.

July 2013 was a pretty amazing month for me! I got to spend 5-½ weeks in China! I was working with a group of 13 teachers and we got to travel and teach our way through China. It was an amazing experience, but I was SO OUT OF SHAPE. The weather was so hot and humid and my excess weight just made it worse for me. If I look back on pictures from that time, I usually have a fan in front of my face because I thought a fan would HIDE all of the weight.

Coming back from China, I transitioned into a new position at a new workplace and life was crazy! I struggled finding my place in my new job and was pretty lonely. I have struggled with anxiety for several years at this point, but things had been pretty much under control…but then in October 2013 things went OUT OF CONTROL. I was having daily panic attacks, doing the very best I could to keep things under control at work, but would then just fall apart at home.

For me, walking into Genesis on November 24, 2013 was all about walking away from so many fears I had. Fear of failure, fear of “I can’ts” and even the fear of succeeding.

Stepping on the scale for that first RBT (Results Based Training) with my Genesis Personal Trainer was the scariest moment ever. To see the numbers 345 on the scale was so heart wrenching. I thought I had prepared myself for that, but honestly, you just can’t.

When I saw those numbers, I knew I had a choice to make: to give 100% to this effort of healthy living or to continue life as is. I knew deep down inside of me there was a stronger Carmen, but I also knew it was going to take  A LOT of work to get her to come out. All of my fears were so strong in that moment.

I love the show THE BIGGEST LOOSER. Normally I watched it while eating a cheeseburger and drinking Dr. Pepper. I would watch in amazement at what the contestants could accomplish. I would always say, “I could never do that!”  BUT the past two seasons I had the opportunity to watch it WHILE I was deep in figuring out this healthy living. Jillian Michaels was working with a contestant who was struggling with many FEARS…

“It’s your story and your sticking to it. You gotta tell a new story.”  “Let’s try to create some experiences here and tell a new story.

This quote has made such a big impact on my life these past several months. I WANT TO TELL A NEW STORY!

Here are some things I was pretty sure about during those first few months:
1)    I needed HELP in lots of areas  (for this independent girl it is SO hard to admit that!).
2)    This needed to be an all or nothing for me. This had to be about FOOD and EXERCISE.
3)    I needed to be OPEN to meeting people and sharing my journey and learning from other people’s journeys.

After that first RBT (Results Based Training session), I signed up for three personal training sessions with my Genesis Personal Trainer. I was scared to death that first session. I had no idea how to use any of the strength training machines, no idea how many reps to do, correct form, etc. My personal trainer really just took me by the hand and showed me what to do and how to do it and also WHY I was doing certain things. As an educator, that was really important to me. The first month of personal training he pretty much did everything right along with me! That was huge for me!

The three personal training sessions quickly turned into a weekly personal training session. I honestly can’t imagine not having a personal training session each week.  During that time, I have been able to learn how to use the equipment correctly. I have learned to PUSH through the burn and I have worked so hard on the MENTAL…my Personal Trainer asks me to do something and my first response was usually YOU ARE.CRAZY…I can’t do that. Today I look at new things as an adventure!

After a couple of weeks at Genesis, I visited with Heather and she helped me to create a plan for what Group Fitness classes to take.  I love my group fitness classes! There is something special about working with others towards the goal of being healthy. This journey for me has been so much about the wonderful people I have met and the encouragement that we can give each other as well as just living life together.

I have also found tons of support through blogs and amazing people on Instagram! Rachelle Smith’s blog “For Blogness Sakes” is one of my favorites as well as the many Instagram accounts of the “Whole 30” approach to eating and life.  For a gal that was SO very lonely, I look at my life today and tear up when I think of the amazing community I have right by me, supporting me through the highs and lows of this healthy Carmen journey!  I have to give a huge thank you to the staff at RES, to my family, to the Lorenz, Sommervilles, and Pyle families for all of their support and encouragement!

The past 14 months have been filled with tears, laughter, strength, confidence, I can’ts, and even more I can’s, 102 pounds lost, 52 inches lost overall and most importantly I feel like the NEW Carmen has started to emerge. I am much happier, more confident, and I am so much healthier! I still have a lot of fears I am working through, but the key to that statement is that “I am working on them!”

My hope for anyone who is on a new healthy journey is that you find your inner strength, that you find a confidence that you didn’t know you had, that you make some new friends, and that you are pushed by the trainers and fitness instructors. My hope is that you will look back on those first few classes and see HOW FAR YOU HAVE COME. My hope is that you have FUN during this journey.

I hope that you will be able to tell a new story with your life! One that is filled with determination, strength, kindness towards yourself, and community!

I turn 40 in just a few months and I can’t wait for the new adventures out there!


Instructor of the Month


Name: Heather Koehn

Genesis Club Location: McPherson

Genesis Instructor since: November 2013

Hometown: Parsons, Kansas

Fitness Certifications:MOSSA - Group Power, Group Blast, Group Kick, Group Ride, R30
                                    LES MILLS – BodyPump, CXWorx
                                    OTHER - R.I.P.P.E.D., Zumba, Schwinn

Hobbies: Exercise, Reading, Church, Family, Friends & Fur Babies

Personal Fitness Goal: I believe in realistic goals with realistic results!  I want to stay active and healthy for my heart, my body and my mental well being!  I achieve this by working within my fitness limitations while also pushing myself to work harder and do better where I know I can excel!  My goal is to always find and stick with fitness programs that I enjoy, that is why I take and teach Group Fitness classes!!

What do you love most about teaching Group Fitness classes at Genesis: It’s always about the members!  The friendships that are formed in group fitness classes are what makes it so fun!  I love not only how the members motivate me, but how much they motivate and care for each other!!

What classes do you teach, days and times:
                        Monday:         8:10 a.m. Group Kick and 9:00 a.m. Group Power
                        Tuesday:         8:15 a.m. Buttz & Gutz and 9:00 a.m. HIIT for 12 [Cardio Intense]
                                                5:30 p.m. Group Kick and 6:30 p.m. G30 Boot Camp
                        Wednesday:   8:10 a.m. Power Step and 9:00 a.m. Ironworks
                        Thursday:       5:30 p.m. Group Blast
                        Friday:             9:00 a.m. Group Power
                        Saturday:        8:00 a.m. Group Kick   

Favorite Quote: “Get comfortable being uncomfortable” in my classes! 


Featured February Class

Our Featured Class for February is Group Kick!

GROUP KICK® - KICK SOME…..This gripping hour 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 Kick combines cutting-edge moves with thrilling music.  This electric experience is addictive!  BRING IT ON with Group Kick!  

We offer Group Kick on our schedule as follows:
                Monday @ 8:10 a.m. in Studio A with Heather
                Tuesday @ 5:30 p.m. in Studio A with Heather
                Saturday @ 8:00 a.m. in Studio A with Heather

Below are a few pictures of our members and instructors that participated in our January 2015 Group Kick Launch Party!  Thanks everyone for coming out and KICKING SOME…..with us!!  And another big thanks to our Kick instructors that helped me team teach from our Salina location – Mark, Will, Andrew and Kate!  What an awesome work out we all had together!!


Please make sure you check our February Group Fitness schedule for class changes!  You can print one off our website or pick one up at the front desk!  For more information on our Group Fitness program, please contact Heather Koehn at 620-245-0900.

Hoping everyone has a Happy and Healthy February!!  

Rock Road Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 1:39 PM
Categorized In Rock Road

New and Unique Classes in February
We’re making a few exciting changes to our group fitness schedule this month. For early birds, we’re now offering 5:15 a.m. R30 classes (that’s a 30-minute cycling class, destined to start your day off well) on Tuesdays and Thursdays.
Also, we’re adding an inspiring new class combo: Spin & Yoga, Saturdays at 10:30 a.m. This revolutionary duo will begin with 35 minutes on the bikes, followed by 25 minutes of Power Yoga, focusing on the muscles most commonly used in cycling. Join C.J. in the cycling studio this and every Saturday!

Valentine’s Yoga
Grab someone you love and bring them (for free if it’s a non-member!) to Genesis on Sat., Feb. 14 for a special Yoga class, designed for partner work! Bring a spouse, friend, neighbor…anyone you “love” for this special Valentine’s Day yoga in Studio C.

Power, Ride, R30, Blast and Centergy – All New!
Have you been to your favorite “Group” classes in the past month? If not, it’ll be all new to you, since we spent January launching new music and choreography for all five programs. The theme is “It’s Better in Groups,” so we encourage you to come by and see why! (Reason #515: it makes you work harder but smile more.)

Instructor of the Month: Devin Roberts

This month, we highlight Devin Roberts, an instructor and personal trainer. His Urban Groove classes have grown tremendously in the year since he added “fitness instructor” to his many talents. He began dancing in college and eventually minored in Dance and was a Teacher Assistant for WSU’s Hip-Hop dance class.

He holds a master’s degree in Exercise Science from Wichita State, which is also where he earned his bachelor’s in Sports Management. While in college, Devin was a member of the WSU Rowing team and also a WSU Cheerleader. Today, Devin loves working out, reading, competing in obstacle course races, rock climbing, acrobatics, and Shockers’ basketball.

Devin believes, “Fitness classes are a wonderful place to meet people who have similar goals and needs. You will never be bored with the variety of exercise choices offered in group settings. From strength training and step aerobics to boot camps and indoor cycling to my favorite Zumba/Urban Groove, your fitness instructor will challenge and improve your body.”


West Central Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 1:19 PM
Categorized In West Central

February brings members of West Central three new classes to the schedule!! Ai Chi, a 30 minute Aquatics class, focuses on range of motion, flexibility and balance. Smooth movements are taught to help reduce pain and relieve stress. This class is offered on Wednesdays from 11:00-11:30am with Edie in our warm lap pool. Group Blast, a 60 minute cardio class that launched at Genesis in late November, will be offered at two new times: Fridays at 6:30pm and Saturdays at 8:00am, both with Greta!! Come prepared to move and sweat!!!

Happy Valentine’s Day!  Join Carol on Saturday, Feb. 14th at 10:15am, for “Open Your Heart”, a special version of our Yoga Flow class held at this time. All members will receive goodies after class!!!  

February’s classes of the month are…… Butz, Gutz and Ironworks and HIIT The Water!!  Butz, Gutz and Ironworks is offered Tuesdays/Thursdays at 11:15am with Brenda, and Fridays at 9:15am with Shannon.  You will spend this hour focusing on tightening and toning the lower body, while adding dumbbells and other equipment for an upper body workout.  HIIT The Water is an interval class in our warm lap pool. Members work in 20 second intervals, with a short break in between rounds. Working out in the water adds extra resistance, as well! HIIT The Water is offered on Mondays at 10:00am and 5:45pm, Tuesdays at 8:00am, Wednesdays at 5:45pm, Thursdays at 10:00am, and Saturdays at 8:00am.


Springfield Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 1:11 PM
Categorized In Springfield

Employee of month - Jen Keet:

How long have you been teaching? 19 years
What do you currently teach and what have you taught previously? BODYFLOW BODYVIVE ZUMBA BORN TO MOVE. Previously BODYPUMP RPM CXWORX BODYSTEP BODYJAM SH'BAM, Aquatics, WATERinMOTION, yoga, POUND!, Children's fitness, Aqua Zumba, Zumbatomic, and many more (see my jazz hands?)
Hobbies?  Hanging out with the most imprtant person in my life, my beautiful daughter... and my awesome boyfriend.
Reasons you love teaching? I am so inspired to see people do something that they did not think they could.  I was not an athletic kid and certainly did not ever choose to exercise for fun.  When I started takin gclasses in my 20's I got hooked and realized that even though it can be a huge challenge if you make working out fun people will be hooked.  I love to have such a wide variety of people in my classes and look out and see everyone doing their personal best and so many options. Simply put I try to create a fun, inspiring, motivating workout for every class. I want people to feel empowered and fall in love with moving.  I know that in every class I teach I make a positive impact and the ripple effect is far reaching.


Program of the Month - BODYFLOW®:

A blend of Tai Chi, Yoga, and Pilates, BODYFLOW® a one hour workout that will improve your fitness and overall feeling of well-being.  Whether you lift weights, run, dance, or punch and kick, this class is a place to strengthen the mind-body connection. Humans are the only animal that does not stretch when it gets up.  We all need to be more flexible in our bodies and lives.  Come experience the a workout experience with with music by the original artist and led by instructors who cater to every fitness level.

East Central Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 1:05 PM
Categorized In East Central


Why WE Love our Members!
We polled a few of our loyal group fitness instructors to see why our members hold a special place in their hearts this Valentine's Day.

Beth, who teaches Group Power, Group Blast and Buttz & Gutz, loves her freestyle class members. She says, "I enjoy trying exercises out with my people that look fun and effective, that we probably wouldn't just do on our own. In general, I love to help lead people to a healthier lifestyle. I want everyone to be as excited to be fit as I am!!!"  Beth is also an instructor who has recently brought our new Group Blast class to East Central -- join her on Wednesday mornings, at 9:00 a.m., for some intense cardio.

Our newest instructor, Annmarie, shows up bright and early every Tuesday and Thursday to teach Group Blast at 5:30 a.m. Her day is made when she is greeted by excited members first thing in the morning! "I love smiling faces in the morning, whether they are in my class, coming from a rock-hard-body personal trainer who warms up the room for me, or a friendly waving exerciser from the machines above. What a fun way to start the day, and set a positive, healthy tone!"

Abbey, who took Group Fitness classes for years before teaching them herself, has become good friends with many participants in her classes. "Knowing that we all check in on each other, and hold each other accountable, is the best motivation! I love working hard while teaching, and knowing that everyone in the room is suffering (in a good way!) right along with me!"

Bethany exclaimed, "I love that they put up with my singing! I also love that they want to make a better body, and mind - and, I love to see their determination." Bethany mixes it up, and seriously challenges members every Monday, Wednesday and Friday at 12:15 during her Cardio & Core classes (M/W) and Group Blast (F).

Give the gift of GROUP FITNESS for Valentine's Day!
Do you have someone who you think would love Group Fitness as much as you do? Get in contact with our Group Fitness coordinator, Abbey! Exercise is more fun, and more effective, in groups -- email her (, or catch her at the club, and talk to her about a guest pass, and let them try out a few classes for free!

Start seeing RED!
On Saturday, February 14th, spend the morning with the instructors who love you so much -- and wear red! Here's the morning's schedule:

8:00 a.m. Group Blast with Tia
9:00 a.m. Group Power with Mitzi
10:00 a.m. Zumba with Gina/Corri
11:00 a.m. Group Centergy with Mitzi

Emporia Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 12:49 PM
Categorized In Emporia

Instructor of the Month:  Andra Baldwin

Andra is a native of Romania and moved to the US in 1999 while pursuing a graduate degree in English Literature. She is passionate about all things fitness and has been actively involved in inspiring others to pursue their health journeys for the past 7 years. Her own journey began when she found herself 30, overweight and unhappy. While searching for a way to get out of the rut, she discovered Zumba  instructor, is licensed in Zumba, Zumba Toning, Aqua Zumba and R.I.P.P.E.D. and constantly strives to become a better instructor by attending workshops and trainings. At Genesis Andra teaches Zumba, Zumba Toning and R.I.P.P.E.D. and loves each and every class! During her employment she made it a priority to offer fun master classes as well as host fundraising events for local and national organizations. Her participants know her as energetic, fun and encouraging! She makes it a point to learn all the participants' names and reaches out to them in and out of class. Newcomers remark on the fact that it really feels as if everyone knows each other and her classes are a "judgment-free zone". She often reminds her crew to just keep on moving and to check the ego at the door! On a personal note, Andra loves to spend time with her husband Daniel and two lovely daughters, Laura and Viviana. She loves exploring and enjoys watching documentaries. Andra believes in moderation and savors the occasional slice of chocolate cake!  

Class of the Month Zumba by Andra Baldwin and Karen Guzman

Zumba - This class features aerobic/fitness interval training with a combination of fast & slow rhythms that tone & sculpt the body. It utilizes the
principles of fitness interval training & resistance training to maximize caloric output, fat burning & total body toning. It is a mixture of body
sculpting movements with easy to follow dance steps.

ZCrew, mark your calendars for February 15th!! You didn't think I would let Valentine's day pass without throwing a proper Zumba party, did you???? The theme for that day's LONGER class is, of course, LOOOOOOOOOOOVE. But we will use this opportunity to show some love to a local organization which provides invaluable services to its members and to the community!! Stay tuned for details!!! This will be fantastic!! Get your red, white and pink gear ready!!!


Introducing a New INSTRUCTOR : Michael Christian

Hey everyone, my name is Michael Christiani.  I'm originally from Emporia, and was a track and cross country runner at the state level as well as receiving multiple scholarship offers.  Instead of pursuing them, I chose to serve in the Army Infantry for 8 years.  Upon completion of my contract, I moved back in order to rekindle with my family and friends I had seen very little of for so long.  I have another main job I work during the week, but I am here every Friday at 12:15 for ATC and 4:30 for HIIT!

During my time in the Army, I had many different jobs and responsibilities, but my main specialty always seemed to go back to fitness.  I was stationed in Ft Myer, VA as an Honor Guard, which is also where I had my first deployment to Africa for 15 months.  While in Africa, I was a Commando Course instructor for the Ugandan military, there were 15 Americans training 240 Ugandans.  It was during this time I found my love for teaching.  My second duty station was Schofield, HI where I was a squad leader, and had my last deployment for a year to Afghanistan.  For my last year in Hawaii, I worked directly for our high level leadership, and was tasked with creating a mandatory daily fitness program for approximately 200 soldiers that had specific injuries.  I had to create a program that would give them a good workout while not affecting their injuries, plus I was the head enlisted instructor.  When I separated from the military, we only had approximately 60 people attending the program, so it was quite a success, and I would say my best fitness achievement to date.  
I love instructing, I love helping people out so they can achieve their goals and live a healtheir lifestyle, and I would love to see you all at my classes!  Picture above (Final in blues)

Bootcamp G30/G60:  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! 
Rosalinda was our G30 Bootcamp winner for January(Pic img0585 Roslinda)
Picture of Bootcamp January 2015 (IMG 0582 Bootcamp)

Lawrence Group Fitness Monthly Blog - February 2015

Tuesday, February 10 2015 11:35 AM
Categorized In Lawrence

Welcome to February! In Lawrence this month brings fantastic new changes thanks to our amazing instructors, great new programs & our brand new yoga studio at North!!


At Lawrence North we Blasted-off into our Grand opening ribbon cutting, with over 200 members & guests attending our group fitness classes! Pictured below is our Group Blast Sneak Peak January 2015 release class & the 9AM Group Power - attended by nearly 50 people! 

Below is our Sneak Peak Group Centergy preview  - all taught during our Grand Opening Celebration on January 24. 



Everyone who loves Centergy, raise your hand in an extended angle pose or “clap” your hands in prayer pose! 


In order to bring Centergy to North, we need more instructors - so we have new kids Jill, Jessica & Tami training to become the newest members of our Group Centergy team.

They attended training earlier his month with Master Trainer Jeannie Patterson & are ready to start teaching classes in our brand new yoga studio this week!

Speaking of Yoga, since we have a new studio at North, our instructors of the month are two of our AMAZING yoga instructors: Brenda Berg Dyck & Kelsey Bitting.



Brenda Berg Dyck (RYT 200) has been teaching yoga in Kansas since 2007. After falling in love with yoga while living in Florida, Brenda moved back to her roots in the sunflower state and started teaching Sivananda style yoga, a classical hatha yoga system, which is a slow paced, meditative practice focusing on breathing and the 12 foundational poses. Over the past 7 1/2 years, her personal practice as well as her teaching style has broadened to include many styles. Brenda is a forever student of yoga, and continues her education by taking yoga workshops and seminars every year.


Whether taking her Yoga Basics or Power Yoga class, Brenda loves to be adventurous with her students. She enjoys helping them progress into advanced poses by breaking them down into small digestible parts. She incorporates a mind-focusing breath technique while flowing in and out of poses, followed by a deep restorative relaxation, which creates not only a stronger and healthier body, but a calmer and quieter mind. Brenda's goal is to empower her students by gaining outer strength, inner calm and trust of their own intuition.


Brenda has a B.S. in Communication Studies from Washburn University and has spent more than 20 years working in development, fundraising, marketing and event planning. Brenda is married and has two teenagers, plus a 14 year old, 60 lbs fur- baby who thinks she's a lap dog.  


If you would like to join the legions who love Brenda’s insightful & inspiring yoga practice, plan to join her in any of her classes:




Thursday 9:00AM Power Yoga

Thursday 10:15AM Yoga Basics

Friday 5:00PM Power Core

Friday 5:30PM  Power Yoga



Kelsey Bitting - in her own words:

I love teaching yoga classes because yoga has transformed my body and mind in ways I want everyone to have a chance to experience. Since I began practicing regularly, I am a healthier and happier person, and those benefits just keep increasing year after year. In my classes, I try to explain the health value of the yoga practices that I teach, to offer modifications for poses, and to encourage my students to build strength and flexibility while still treating their bodies with respect and kindness. Guiding students to achieve steadiness and ease in a new pose, or just to catch a breath of peace in a hectic world, is one of the great joys of my day-to-day life.

Lately, I have been reading and studying about yoga therapy, or the use of yoga practices to facilitate the body's healing process for specific diseases and conditions. In my personal yoga practice, I am working on arm balances and inversions, remembering how good I feel when I take time to meditate (just a few minutes!) each day, and respecting the limitations of my hip joint structure!


In my day job, I am a Teaching Postdoctoral Fellow for the University of Kansas Department of Geology. My work involves collaborating with faculty to redesign their courses to use the teaching methods and philosophies that are associated with the best student learning outcomes. I also have the opportunity to mentor graduate and undergraduate teaching assistants and conduct a bit of scholarship of my own around the process of change in higher education. In my spare time, I enjoy hanging out with my husband Jay and our two cats, getting together for dinner or coffee with friends, and learning (trying to learn?) to garden.


To immerse yourself in Kelsey’s well-articualted & highly educated yoga world, join her classes at either location:

NORTH - Monday 7:30PM Power Yoga

SOUTH - Wednesday 6:30PM Yoga Flow

NORTH - Saturday 10:30AM Yoga Flow

NORTH - Saturday 11:30AM Gentle Yoga 



Thanks to the grand opening of our new Yoga studio at North, we have DOUBLED the number of Yoga / Mind-Body classes available at our North location! 

That’s right Yoga lovers - your long wait is over - we are OUT of the racquetball court & the fitness studio & you have a new Yoga home!

We now have bolsters & more blocks & mats & our own thermostat & a bright shiny new space waiting for YOU!

Check out our brand new schedule (starting 2/2) & take your practice to a higher level (literally - our studio is on the second floor.



Love Your Body, Love Your Heart

Wednesday, February 4 2015 3:09 PM
Categorized In Sports, Nutrition & Supplement Guide

Love is in the air in February and it’s time to show a little love for your heart! After all, February is American Heart Month. Did you know that cardiovascular disease is the leading cause of death in the United States? One in every three deaths is from heart disease and stroke, that’s equal to 2,200 deaths per day. Obviously eating the right foods and exercising daily is significant, but let’s examine the most important supplements for your heart health.


1. The Daily Essentials Multivitamin contains vitamins and minerals essential to heart health like high doses of vitamin C, a high complex of B vitamins, magnesium, selenium, silica, copper, and potassium. Let us define how each of these elements relates to your heart.

Vitamin C is not only and antioxidant, but keeps blood vessels healthy, and raises “good” cholesterol levels and lowers “bad” cholesterol levels.

The B vitamins help digest fats and sugars and reduce plaque. A recent double-blind placebo-controlled study at the University of Southern California found that a combination of folic acid, vitamin B6 and vitamin B12 reduced the progression of early subclinical atherosclerosis, as measured by thickness of the carotid artery in the neck, even in people at low risk for cardiovascular disease. Niacin, another B vitamin, helps increase HDL or "good" cholesterol levels. Folic acid, one of the B vitamins, regulates the amount of homocysteine in the blood, a marker for heart disease.

"High levels of homocysteine can lead to heart disease, and the way to combat high homocysteine is to take folic acid," says Michael Poon, MD, chief of cardiology at Cabrini Medical Center in New York. Aim for 1 milligram or 1,000 micrograms a day, he says.

Magnesium is crucial for heart function. Not only does it regulate your heart beat, but it is needed for hundreds of processes in your body, not least the lowering of toxic blood homocysteine. Most Americans don't get the recommended daily allowance of magnesium because the majority is removed from refined grains and rice.

"Some researchers say that, as a nation, we could cut our rate of heart disease by one-half if we took more magnesium," says City Island, N.Y.-based Carolyn Dean, MD, ND, author of The Miracle of Magnesium. "Magnesium is the body's natural calcium channel blocker. It balances out the excess calcium that is associated with the heart going into muscle spasm, which equals a heart attack."

Selenium is an antioxidant that works with vitamins E and C. Selenium deficiency diseases include heart disease, some virus diseases & cancer.

Silica (also known as silicon) can reduce blood fats & cholesterol, risks of arteriosclerosis, and of coronary diseases. Plus, silicon can improve the cardiovascular system, as it is essential to the structural integrity, elasticity and permeability of the arteries.

Copper is an important nutrient known to lower LDL cholesterol. Without it artery structure is not made or repaired. Copper can not only improve your heart health, but it can help prevent artery bursts (as associated with aneurysm or stroke), and poor blood clotting.

Potassium helps regulate heartbeat, blood pressure levels, and even lower high blood pressure. Hypertension, high blood pressure, is a major risk factor for heart disease. Potassium may also decrease your risk of stroke and heart failure.

2. Rx Oils (Fish or Flax) contain essential fatty acids like Omega 3.

Essential Fatty Acids (EFAs) play a critical role in the workings of a healthy body. Why are they “essential”? Because the body must have them to survive, but cannot synthesize them from any other substance, so a direct source is required. Taken in the right amounts and ratios, EFAs improve and maintain a healthy heart by lowering high blood pressure, cholesterol, triglycerides, inflammation, and the formation of clots.

Alpha Linolenic Acid (ALA) [Omega 3] constitutes 57% of the total fatty acids in flax, making flax the richest source of ALA in the North American diet. Studies have found evidence that ALA is related to a lower risk of cardiovascular disease. People with certain circulatory problems, such as varicose veins, benefit from omega 3. Omega 3 stimulates blood circulation, increases the breakdown of fibrin, a compound involved in clot and scar formation, and additionally has been shown to reduce blood pressure. There is strong scientific evidence that n- 3 fatty acids significantly reduce blood triglyceride levels and regular intake reduces the risk of secondary and primary heart attack.

The scientific evidence suggests that fish oil with omega-3 fatty acids can lower levels of triglycerides by up to 50%. (Triglycerides are an unhealthy fat that can cause clots in the arteries.) Fish oil may also improve blood pressure, because the omega-3 fatty acids in fish oil seem to be able to expand blood vessels, and this brings blood pressure down. Not only can fish oil help prevent heart disease and stroke, recent studies suggest fish consumption is associated with a reduced risk from all-cause, ischemic heart disease and stroke.

3. D3 Essentials contains 5,000 I.U.’s of Vitamin D per serving.

Vitamin D can reduce the risk of developing cardiovascular disease including heart attacks, stroke and heart failure. Low vitamin D levels are associated with risk factors that cause heart disease: type 2 diabetes, obesity, high blood pressure and high cholesterol. Plus, vitamin D helps with magnesium absorption which as previously discussed, is very important for heart health.

4. Rx Greens contains many important phytonutrients like phytosterols (naturally-occurring plant compounds) and flavonoids (the color-providing pigments of plants).

Phytosterols help to reduce cholesterol by competing for absorption in the intestines. They can reduce total and LDL cholesterol by 10-15%.

Flavonoids have a wide range of heart health benefits. They reduce the inflammation associated with heart disease, improve the ability of blood vessels to relax, strengthen capillaries and act as powerful antioxidants. They’re a must in your daily diet if you want to keep your heart healthy.

5. Body Beautiful contains high doses of collagen as well as Vitamins B & C.

Collagen is a long, fibrous structural protein made up of amino acids such as glucine, proline, hydroxyproline and arginine. Comprising 75-85% of skin, muscle, and connective tissue, collagen is the most abundant protein found in the body. Collagen can strengthen the blood vessels and improve circulation throughout the body. As the body ages, the production of collagen slows down.

When collagen levels are lowered in the cardiovascular system, it can lead to malfunctions of the heart, according to a study by the University Of Pennsylvania School Of Medicine. Collagen fibers are the most abundant cell components in arteries and the muscular tissue of the heart (myocardium). When the body increases its collagen levels, this can lead to a reduced risk of inflammatory diseases, especially as related to the cardiovascular system, and slow the build-up of plaque in your arteries (atherosclerosis).

Supplement Rx provides the Daily Essentials Multivitamin, Rx Oils (Fish or Flax), D3 Essentials, Rx Greens and Body Beautiful as beneficial supplements that may help improve your heart health. All Supplement Rx Products are guaranteed to be:

  • Formulated with research-proven, science-based, patented ingredients
  • Certified Pure, pharmaceutical-grade supplements manufactured in FDA-registered labs under the GMP and NSF certifications
  • Label-tested for Potency, what's on the label is what's in the more, no less!
  • Time-released, so that the nutrient delivery systems are maximized for absorption
  • Safe & Effective because they have been market-tested in top health clubs throughout the country
  • Synergistically designed to be used with other Supplement Rx products to ensure no nutrient overages or adverse events when used as recommended
  • Assembled with therapeutic dosages that go above and beyond the FDA suggested daily values
  • Made without synthetic vitamins
  • Prepared with organic and natural ingredients whenever possible
  • Competitively priced and exclusive to the gym industry
  • Created, Developed, Formulated, and Manufactured in the U.S.A.

Content provided by Sports, Nutrition & Supplement Guide.

Featured Yoga Instructor - Mary Alice Morgan

Friday, January 30 2015 11:16 AM
Categorized In Rock Road

Mary Alice has been practicing yoga for nearly three years and is a Personal Trainer at Genesis Health Clubs with a Bachelor’s degree in Exercise Science. She began practicing yoga to restore the flexibility she had always known and found it to be very relaxing while contributing to overall balance in her own fitness. As a Personal Trainer, Mary Alice incorporates certain aspects of yoga into her client training sessions because of the benefits it adds to their fitness.


Her teaching style includes encouraging individuals to listen to their own body’s healthy limitations and respecting where they are on any given day. Mary Alice completed Yoga Teaching Training for Health and Fitness Professionals and The Doug Keller Yoga Workshop. She plans to continue her pursuit of the RYT 200 teaching certification through the Yoga Alliance.


Mary Alice is an avid reader and loves research, particularly health-related research. With a minor in Marketing, she assisted a WSU Professor with fitness research for the publication of a WSU School of Marketing textbook.


McPherson Group Fitness Monthly Blog - January 2015

Thursday, January 8 2015 4:19 PM
Categorized In McPherson

We’re kicking the New Year off right in McPherson with a lot of great classes on our group fitness schedule!  Are you ready to work, sweat and have some fun?  

Our January launch schedule is as follows for our MOSSA programs:
                Saturday, January 10th – Group Ride @ 10:00 a.m. in Studio B with David G.
                Monday, January 12th – R30 @ 5:30 p.m. and Group Centergy @ 6:00 p.m. in Studio B with David G.
                Saturday, January 17th – Group Power @ 9:00 a.m. in Studio A with Morgan, Jen and Heather
                Saturday, January 24th – Group Kick @ 8:00 a.m. in Studio A with Heather
                Saturday, January 31st – Group Blast @ 9:00 a.m. in Studio A with Jen and Heather


Instructor of the Month


 Name: Jennifer Jaggers

Genesis Club Location: McPherson, Kansas

Genesis Instructor since (year): November 2013

Hometown: Lindsborg, Kansas

Fitness Certifications: Certified Personal Trainer NASM, HIIT (NETA), Group Power, Group Ride, R30, Group Blast            

Hobbies/Interests: Working out, traveling, cooking, spending time with family and my fur babies! J

Personal Fitness Goal: To stay fit during my pregnancy and to be a fit and active mother!

What do you love most about teaching Group Fitness classes at Genesis: I love the interaction with the members and the energy I get from the members when teaching my classes!

What classes do you teach, days and times:

Monday:  5:30 p.m. Group Power and 6:30 p.m. Group Blast

Tuesday:  9:15 a.m. HIIT for 12 [Buttz & Gutz]

Wednesday:  5:30 p.m. Group Power and 6:30 p.m. HIIT for 12 [Cardio Intense]

Thursday:  8:15 a.m. Group Blast

Saturday:  9:00 a.m. Group Power and 10:00 a.m. G30 Bootcamp  

Quote: The body achieves what the mind believes!


Featured January Class

Our Featured Class for December is Zumba! 

ZumbaDitch the workout and join the party!!  Zumba is a total workout combining all elements of fitness – cardio, muscle conditioning, balance & flexibility, boosted energy and a serious dose of AWESOME each time you leave the class!  Zumba utilizes Latin and world rhythms to keep you motivated!  The only requirement is to HAVE FUN!  


We offer Zumba on the following days and times:

                Tuesdays @ 7:15 p.m. in Studio A

                Thursdays @ 7:15 p.m. in Studio A

                Sundays @ 2:00 p.m. in Studio A


For more information on our Group Fitness program, please contact Heather Koehn at 620-245-0900.

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