Genesis Health Clubs Blog

Maybe you've indulged a little too much, workouts have become increasingly infrequent, or perhaps you just want to see more results out of your workouts! The experts at Genesis Health Clubs are here to help! No matter your goals, here are ten ways to up the ante. 10 Ways to Get More Out Of Workouts Start with Something You Like After you're warmed up, start your workout routine with som… Read Article

What's better for getting bigger muscles? Heavy weight and few reps, or light weight and more reps? Here’s how it all breaks down. Low Reps with Heavier Weight The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. On the intense end of the spectrum, powerlifters and many competitive bodybuilder… Read Article

Lose Weight and Stay Strong with Group Exercise! With all the daily group fitness classes offered at Genesis Health Clubs, it’s hard to know which one is right for you. Why choose group fitness at all, you ask? Let's talk about the health benefits of group exercise and why it's a great way to find REAL RESULTS,  then discuss the various classes offered, so you can find the right ones for… Read Article

Let's face it! We all talk big when it comes to working out. Many of us assume that we know our stuff or claim to be experts when it comes to proper form. But honestly, are we? You might be making some workout mistakes unless you've studied, thoroughly researched, or worked in the fitness industry. Common workout mistakes can lead to major blows to the ego, but more seriously, physical injuries an… Read Article

How Do I Burn a Pound of Fat? The Facts: To burn a pound of fat, you must burn 3,500 calories. In essence, an individual with more than 50lbs to lose must burn 500 calories per exercise 6x a week to lose one pound of fat. Maximize Your Fat Loss! With this fact taken into account, we must set the participant on the road to burning this amount at every workout. With a proper combination of strength training and cardio… Read Article

The Health Benefits of Spinning & 6 Reasons to Cycle It may come as no surprise that there is a mountain of benefits when it comes to spinning. Great for weight loss, heart health, mental health, legs, butt, and core. If you haven't tried this incredible way to work both your mind and body, we highly recommend that you join a spin class at Genesis Health Clubs and see what all the fuss is about. Improved Heart Health … Read Article

How do I get a set of rock-hard abs? Isn’t that the question we are always asking ourselves? Unless you are the person with rock-hard abs already... If so, then KUDOS! The truth of the matter is, most of us want the six-pack but are a bit far away or maybe just nearly there. So, how does one get from flab to fab? Nearly there to there? Can you work your abs every single day to get there? The answer to … Read Article

Yoga and Pilates are often put into the same category, but they each have key differences. They both look like a relaxing way to exercise, so how do you choose between them? Pilates and yoga both use a mat, both are available as a group fitness class at the gym, and both help to create a lean, toned physique. Here are the main differences between Pilates and yoga so you can decide which is best … Read Article

High-Intensity Interval Training, or HIIT, is an ideal workout for people who have busy schedules. Research shows you can achieve more progress in a fifteen-minute interval training session, three times per week than you could by just jogging on the treadmill for an hour. Find more details on the differences between steady state cardio and HIIT through the blog below: HIIT vs. Cardio It… Read Article

Did you break a new personal record in the deadlift, but feel like you broke something else the next morning trying to get out of bed? Did you squat the weight of Dumbo, but now feel trampled by a herd of elephants? Did you spend the weekend celebrating the local sport’s team victory by lifting too many bags of ice, but now your lower back feels hungover? Back pa… Read Article

  4 Exercises to Tone Up Your Booty We all long for a pencil skirt-worthy figure that shows off two shapely buns of steel. No need to starve yourself with a crazy diet or dive into an extreme workout regimen. These simple but powerful exercises will tone up your booty in no time.       1. Squats with a Kick This exercise is like a regular squat but includes an extra element to rea… Read Article

HIIT, or high-intensity interval training, alternates between periods of maximum effort and short recovery and is known for being an extremely effective way to improve respiratory endurance, cardiovascular health, and metabolic function. Because HIIT workouts are performed at such high intensity, they don’t take as long to complete as other workouts—making them ideal for people with busy sche… Read Article

Swimming is one of the best full-body exercises available. You may hear it referred to as a “no-impact” exercise, which simply refers to any exercise that doesn’t have a harsh impact on the joints. Swimming targets every main muscle group and provides support for the body, which is why it’s such an ideal exercise for seniors. Here are several other benefits of swimming as a senior: Improv… Read Article

Our bodies were meant to be active. Sitting at a desk for eight hours a day increases our risk of obesity, neck and back pain, fatigue, and tense, achy muscles. The good news is that there are things you can do right at your desk to help keep fit. These desk exercises improve flexibility and strength (plus work out those pesky neck and back kinks) but are subtle enough not to draw the attention of the entire office. All you ne… Read Article

“Yoga is the journey of the self, through the self, to the self.” – Bhagavad Gita. For over 5,000 years Yoga has been the staple for healthy, mindful living. It has many benefits. It can help you relax after a stressful day. It can help with mobility and flexibility. It can clear your mind and put you in a meditative state.   You probably know about the traditional ways that Yoga can benefit you, but… Read Article

"Doing 2,000 crunches will get me a six-pack." Is this a fact or myth…? If you guessed “fact,” then, er, um, WRONG, nope, incorrect! Research has found that crunches have almost no effect on body shaping, which is shocking because we see people at the gym bobbing up and down all the time. Your abdominals, actually comprised of four layers of muscles, all need to be targeted. And remember, … Read Article

With butterflies in my stomach, I read the bio again and again, “Slow and steady or a sprint to the finish line; either way, we’ll take it one step at a time.” Although this potential suiter seemed a little out of my league, the words ignited the feeling I get when I hold a 4th of July sparkler—alluringly simple with the potential to burn me. Like a sprinter poised on the… Read Article

There’s nothing quite as great as getting your heart pumping and muscles moving with a nice Spring run. The key to a perfect run is stretching out properly beforehand. Don’t skip this important step – it will only lead to ineffectiveness and pulled muscles. Here are a few good pre-running warm-up exercises to get you started.   Pre-running Warm-up Exercises   1. Swing Legs B… Read Article

The past few days, we've been discussing common workout mistakes. Find Part 1 and Part 2 of this series below: Common Mistakes We Make While Working Out | Part 1 Common Mistakes We Make While Working Out | Part 2 Today, we give you part three of the series, ending with the same message that we've had all along: be aware of the mistakes you could be making and stay safe while you reach your f… Read Article

Are you hurting yourself while working out? Don't! Yesterday, we talked about workout mistakes commonly performed all the time. Whether you've been working out for years or you're just getting started, it's good to be aware of common workout mistakes so that you protect yourself from injury. Today, we're giving you more mistakes to be aware of so that you can reach your goals safely on your f… Read Article

Backbends (or heart openers for us yogis) are a common pose that, when done properly, can increase mobility, strength, improve posture and help alleviate pain. Let’s take a look at whether the backbend you're doing is truly a backbend, or if it's something else entirely. What Does ‘Opening the Heart’ Mean? When we backbend, the goal is to ‘open the heart’, not literally, but rather to in… Read Article

John, the Fitness Manager at the Genesis Health Clubs Tara Plaza location, walks through the form and technique to perform a bench press properly. The bench press is an upper body exercise that consists of pressing a weight upwards while your body is in a supine position. This exercise targets the pectoral muscles, or pecs, and triceps. To start a bench press, sit on a bench with your feet on the ground … Read Article

Downward Dog | Upward Dog |Tadasana | Warrior I Tying yourself in knots may be the solution to what ails you. Researchers around the world have been exploring the lasting effects of regular yoga practice on health and have discovered that yoga may provide assistance in the treatment of high cholesterol, insomnia, menopause, anxiety, depression and high blood pressure. Breathing techniques (Prana… Read Article

  Merry Christmas from Genesis Health Clubs! It seems like just yesterday 2016 was coming to a close, and yet here we are, wrapping up 2017 and getting ready for an exciting 2018. This year has been a remarkably eventful one for Genesis. After a huge explosion of growth last year, we’ve remodeled several clubs, completed lengthy construction projects and even acquired a few new ones, including our first clubs … Read Article

There’s no magic number of times you should hit the gym every week. How often you go depends on your body, your fitness goals, and your schedule. Still, there are some general guidelines: General fitness: 4 - 5 days per week Weight loss: 5 - 6 days per week Muscle building: 3 - 4 days per week Let’s take a closer look at each. If you want to improve your general fitness and keep in shape... .… Read Article