Genesis Health Clubs Blog

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

We’ve all been there... Sometimes we just don’t wanna! Sometimes you reach a fitness slump where you can’t get yourself to go to the gym because you have an excuse or a lack of motivation. Genesis is here to help you fix your fitness slump, by answering to the following statements- statements we can all relate to because we’ve all said them one time or another.   Answers to Fix Your Fitn… 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

  The month of May is National Recommitment Month. Now, is the perfect time to recommit to healthy eating! Pay close attention to what you choose to fuel your body with. After all, diet contributes to about 80% of overall health and well-being. If you’ve been hitting the gym but still aren’t seeing results, nutrition might be the answer. In honor of National Recommitment Month, we encour… Read Article

  Andy Held and Josh Ellis show you how to do a cable row that you can perform at the gym or with a band at home!      

It’s 9:00 p.m. You just put the kids to bed and it’s time to finally squeeze in your workout for the day. You walk to your dresser to grab your workout shorts when your spouse asks if you want to get caught up on Games of Thrones. You can always work out double hard tomorrow, right? Unfortunately, you’re developing a bit of a pattern. You skipped your morning workout b… 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

It’s 5:00 a.m. on a Thursday and your alarm goes off. You roll over and hit the snooze button, just like you did every day so far this week. And last week. “That’s ok,” you think, “I’ll get in a good workout tomorrow.” Well, you’re not alone. The hardest part of reaching your fitness goals can be just getting started and developing good habits. There is good … Read Article

We've got a great booty workout for you. We recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is to reach 100.   GOBLET SQAUTS:  If you’re advanced, hold a 20-25 lb weight at your chest. Feet hip distance apart and squat squeezing your glutes when you stand. This can be done with just your body weight. Hold your arms acro… Read Article

Are you hungry for something that kicks your workout regime up a notch? If so, may we suggest the delicious Cardio Sandwich?     Ingredients: 1. Two sets of cardio (treadmill, elliptical, stair-climber, stationary bike, or your favorite heart-raiser) 2. One set of resistance (a few weights, kettlebells, weighted balls or even  push-ups) 3. A pinch of discipli… Read Article

Your workout should be right for YOU | Find Your Fitness Personality You are your own person. Your personality makes you special! Just as important as it is to find the friends that suit your personality, it's also important to find the workouts that suit you as well. If you enjoy doing something, you're likely to do it again. If you don't, you're likely to quit and never go back. By this logic, if you fin… Read Article

Ben Heithoff and Andy Held are going to go over a 4 part running warm-up series! Learn proper ways to warm up for a short or long run to prevent injury and to help you during your run. This video is Part 2.        

We hope all our Mothers out there are having a wonderful Mother’s Day. It’s one for the books that’s for sure. You may not be going to a nice brunch or dinner, or getting a spa day this year, but that does not mean you don’t get to pamper yourself today.   Here are some tips on things you and your children can do to pamper yourself on your special day.   Get a Mani-Pedi Thi… Read Article

Healthy White Chicken Chili is a 30 minute dinner with chicken breast, white beans, corn, cumin and yogurt. Easy to make on the stove, crockpot or Instant Pot. Author: Olena of ifoodreal.comPrep Time: 5 minutesCook Time: 25 minutesTotal Time: 30 minutesYield: 6 servings 1xCategory: Soup and StewMethod: Stove, Instant Pot, Slow CookerCuisine: Mexican   Ingredients 1.5 lbs (3 medium) boneless and skinles… Read Article

Ben Heithoff and Andy Held are here to show you how to do suitcase rows! This workout works it all - core, back, legs, and glutes!          

If you’re anything like me, resisting that extra helping or having a couple pieces of pie can be darn near impossible on a normal day, add in this quarantine and I have no control. We’re not here to tell you to avoid every little urge and craving you get during this tough time (that would just be cruel plus, moderation is key), but here are a few tips to help you avoid the extra, unnecessary … Read Article

There’s so much information out there about the do’s and don’ts in the fitness world. So many people think they know everything there is to know about the fitness and nutrition world. But who can you believe? Are they all right? How do you know which influencers out there really know their stuff or not? Let’s bust those fitness myths that might be holding you back.   D… Read Article

Ready for Leg Day?   Supersets – do 12 reps of each exercise 3 times, then move onto the next circuit!   Superset 1   Bulgarian split squat (12 each leg) Double pulse jump squats   Superset 2   Reverse Lunge (12 each leg) Mountain climbers (12 each leg, 24 total)   Superset 3   Reverse lunge to knee raise (12 each leg) in/out jump… 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

Bri Nelson and Andy Held are going to go over tricep kickbacks and a couple of other movements that you can use with the band.              

Perfect for a healthy breakfast or day time snack! Delicious Banana Crumb Muffins Ingredients: 2 cups almond flour 2 tsp baking powder ½ tsp salt 4 medium ripe bananas, chopped 4 eggs 2 tbsp melted coconut oil 2 tsp pure vanilla extract   Crumb Topping: ¼ cup almond flour 2 tbsp unsweetened finely shredded coconut 1 tbsp honey 1 tbsp coconut oil, softened 1 tbsp almonds, chopped … Read Article

Spell your name out with this fun workout! Do a combo of First Name only, First and Middle, First and Last, or all three! This 10-30 minute workout is perfect for your kids! Join them and make it a family exercise!   A - 8 Skaters B - 15 Jumping Jacks C - 10 Pushups D - 1 Burpee E - 10 Second Jog in Place F - 10 Arm Circles G - 20 High Knees H - 10 Ball Slams I - 4 Frog Jumps J - 10 … Read Article