When it comes to Clayton helping his clients fulfill their fitness goals, he knows that the key to making health and exercise habit forming is to make it enjoyable!
I grew up in a small rural farming community in Southwest Missouri – Lamar, MO, the birthplace of the 32nd president, Harry S. Truman. Also the home to a 5x defending 2A state championship football program (I’m really proud of that.) I grew up on a dairy/cattle farm. My parents both had traditional 8-5 jobs aside from our farm, so I had pretty significant responsibilities and I believe it helped me develop a strong work ethic. Growing up I played all sports, mostly because my dad watched them and encouraged me to do so. As I got older I learned he was a pretty phenomenal athlete at Lamar. My coaches in high school either coached or were teammates of my dad, so I caught a lot of flak for not being his second coming. I think that drove me to work hard and compete. All through school I was a smart kid, and that translated over well to sports. I had a mind for the game, I just didn't have a whole lot of athletic ability. I was a four-year letterman in both football and basketball (not because I was a great athlete) I was just a super intense guy and I would have run through a door if they asked me to. Coaches like coachable kids, I was coachable, intelligent, and highly competitive. Four years ago this September I started dating my soon to be fiancé, Briana Nelson. She's also a trainer here at the Springfield South location. We both have made our health a priority and we enjoy helping and teaching others to do the same. Another priority we share is rescuing dogs, being around animals my entire life just made me a sucker for pups that are down and out on their luck. Which is why we have given five dogs a home, yes five! Three dachshunds, Kalli, Max, and Cash, a Pomeranian named Sam and a Shiba Inu named Bruce Wayne.
I worked in Airport Operations at Federal Express before I began training full time with Genesis. It was a great career with equally great benefits, and it payed for 90% of my college education- but it wasn’t what I wanted. It was a career I stumbled into but I just never could see myself making it MY career. After four years, I resigned and devoted my life to teaching muscle contractions at the Springfield South location. I graduated from MSU with a Bachelors in Food and Animal Science. Nutrition is something that really caught my attention when I started training. Its role in body re-composition, adding lean muscle tissue and internal health fascinates me. I think it's the key to improving bio markers long term and preventing major health issues later in life. When you start to focus on where your food comes from, similar to how animals were raised, were they fed in their natural diet? That's when internal health really starts improving. Interestingly enough, my agricultural background really ties into the nutritional principals I believe in. Know your food sources, know your farmer, and buy local when possible. It's almost fitting that my past experiences raising animals would dominate what I believe from a nutritional standpoint.
I got my first two ISSA certifications in 2013 and I did a little training on the side while I worked at FedEx. I think after being an athlete for so long it just becomes part of you. After competitive sports I needed an outlet and I found that in resistance training. I started training again in 2011 – fell in love with it. At that time, I thought I wanted to be a bodybuilder. Growing up I watched professional wrestling, some of those guys in the late 90's had absolutely incredible physiques. Pro wrestling back then was a part of pop culture and although no one wants to admit to watching it; I think every kid who tuned in wished they looked like Scott Steiner, Kurt Angle or Lex Luger (I knew I did). So I guess I've always had an obsession for the physique aspect of health and fitness, but I never found it to be rewarding. My parents were awesome examples of how to be great human being to others and that really resonated with me. They taught me to be selfless and caring. I think some of life's best rewards are giving others what they can't give themselves - in our line of work that's knowledge, encouragement, and motivation. Every day I get the opportunity to help people make lifestyle changes and lifestyle choices that affect their health and the health of their family. I never sat down to really think about it before, but I guess that's why I became a trainer. I saw it as an opportunity to help others in a field I've grown really passionate about and made it a priority in my personal life. I feel most people go through their entire life looking for fulfillment, for some they may find that in their faith, or their relationships, but it's a pretty cool experience when you get fulfillment on a daily basis in the form of your craft.
I really try to make everything fun. I feel like I'm quickly put at a disadvantage because I'm 6'2" 260lbs. That's intimidating to 80% of our members and potential clients. When I started, some of my current clients were nervous to work with me. One client even said, “dude, you’re scary.” So for me, I want to be an enjoyable individual and make training enjoyable for others. For beginners that's the key, make it enjoyable so it will become habit forming. People won't continue to do things they don’t enjoy. Depending on the client in front of me, their goals, and how they advance are things that always change. But for the majority of my clients that are focused on weight loss/fat loss, I like using giant sets on a resistance training day in one large circuit. This usually includes cardio to keep their heart rate elevated. I like programming cardio 2-3 times a week for cardiovascular health but I don't rely on it much for fat loss. I believe sub maximal resistance training is the most effective form of exercise, if it isn't fun, then it isn't sustainable long term. It’s really just about constant progression once you help them find the “fun” in exercise.
Talking in terms of absolutes. I truly believe that 90% of the questions we’re asked should be answered with, "it depends" followed by a question or two of our own. We're talking about the human body, everything is relative - very rarely is there a generic answer for anything.
I'm hyper critical of myself so I'll touch on one of my personal weaknesses. I think in terms of "what's optimal" far more frequently than "what's realistic" for my clients, mostly when it comes to nutrition. I need to be more willing to compromise on things, it’s a work in progress.
I am fortunate enough to have a team of clients who are eager to learn and even show up early to train. All of my clients are highly motivated and come in ready to kick butt! I feel blessed because I know other trainers put in a lot of effort to get people to come in to the club. I'll get texts from some clients 2-3 days before our appointment asking, "can we train legs on Thursday and do that one exercise I liked last time?" I feel like more of my time is spent keeping clients from getting discouraged because they aren't progressing like they anticipated more than I do motivating them to get in the gym. That’s a good thing!
Absolutely. As much as I'd love to dominate the conversation by explaining everything we are doing during the session and why, people are going to have a bad day and they're going to vent. I think it's just critical that you remember that you're a trainer first. So when venting conversations surface, I take advantage of the intensity and channel it by adding weight when they aren't paying attention.
“Like a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before” - Jacob Riis
“If you find yourself being the smartest guy in the room - you need to find a new room. - Colin Cowherd
Set 1 x 15-20 reps
Set 2 x 15-20 reps
Set 3 x 15-20 reps
*Think of these as a warm-up. Not working sets. I like programming these at the start of any lower body day for EVERYONE. I think it’s a great way to get the blood flowing - which sets up for any hip dominant movement. (Squats or deadlifts) I don’t get heavy with these – I want to be able to preform 15-20 repetitions without a struggle. Think maximum contractions with these.
***The key here is to bring your heel up as high as possible, think about bringing it right up to touch your glute. On the eccentric motion (downward), really control the weight and stop just shy of having a straight leg. That’s the first thing I have to correct with clients – extending the leg completely on the way down. When you do that with a load your hyperextending, even if you don’t realize it. Stopping just short keeps the load on your hamstrings and protects you from hyperextending but still gives you optimal range of motion. Also, you’ll notice that we aren’t using the machine as it was designed. I don’t like resting my patella on the pad as it puts me in an awkward position – so I eliminate that by standing on the weight. It elevates you a little higher so your contraction is a little more intense.
Set 1 x15 reps (warm up)
Set 2 x 12 reps (working set)
Set 3 x10 reps (working set)
Set 4 x 10 reps (working set)
Set 5 X 8 reps (working set)
*A traditional leg press is mostly a quad focused exercise - these are specifically for hams and glutes. When you’re setting yourself up for this bring your feet to the top of the platform and point your toes out – the more you open up your hips in the eccentric motion (downward), the more you should angle your toes out to match. This ensures that your knees track over your toes. Focus on slowly bringing your legs back toward your body and push through your heels (this will really activate your glutes and hamstrings when done correctly) BUT do not fully lock your knees out on this exercise. You want to keep tension on the muscle being worked throughout the entire movement. If you’re having a hard time feeling your glute/ham tie-in pause when you get to the bottom – think squeeze NOT press. Keep the speed slow and controlled throughout this exercise, the only thing that changes is the direction of travel, not the speed.
***You’ll notice after watching the video that a priority is keeping the knees from coming in and going valgus. Force those knees out to track over the toes, just like a squat. You’ll also notice that I am set up differently than Bri. Being taller I have to keep my lower back supported by the pad. If I sat like I normally would in a leg press with my butt on the seat all that weight would be centered on my lower spine.
Set 1 x 15
Set 2 x 15
Set 3 x 15
Set 4 x 15
*This is basically just a hip extension variation. We could call it a million different things but its hip extension at its core. I like this because instead of having force that pulls you down, you have force pulling you back. This gives you a great contraction in your glutes and also helps novice lifters not activate the lower back as I see all to common when teaching RDL’s with a bar. The key here is to keep the back straight, and obnoxiously stick your butt out while keeping your knees slightly bent, and locked into place. At the bottom of the movement, you will squeeze your glutes as hard as possible and use them to pull the weight forward. I like increasing the weight on each set until I’m doing the entire stack. (Keep in mind that weight is relative.) Most of my clients get a better contraction doing these about 10-15lbs less than what they COULD.
***I like this exercise for novice lifters because it takes a lot of unneeded parts out - gripping the bar, hand position on bar, not activating the lower back, or hunching over. Just be certain you are extending at the hips and not bending at the knees.
Set 1 x 10
Set 2 x 10
Set 3 x 8
*This is by far my favorite hamstring exercise. We don’t have a lying leg curl machine here so we have to get creative at times. This is a more advanced exercise, as it requires a lot of strength on the eccentric motion (downward) – but it is highly effective. If you can do more than three sets with these, I’m impressed and I would love for you to email me so we can set up a session together.
***This exercise is all about the eccentric motion. Controlling your body weight on the way down – without hunching at the last moment. As you see in the video you can use a PVC pipe or partner to help guide you through the range of motion and then assist by pushing you back up to the top. Bri is awesome with these and she demonstrates doing these without an aide. The key here is to lock yourself into position and not kick your butt out as your progress to the bottom. Keep everything nice and tight so you’re not activating the lower back.
Set 1 x 10
Set 2 x 8 (with a 1-5 second hold)
Set 3 x 6 (with a 1-5 second hold)
*Bret Contreras made these really popular a few years ago. I think it’s a really effective exercise to add serious muscle to the glutes but also help improve the squat. Every bikini competitor knows what these are but most of the other gym goers don’t. I wish I had a dollar for every time a gym bystander asked me what muscle my client was working when doing these.
***The video shows you an alternate variation of how to do these. All you need is a seated hamstring curl machine to preform. You’ll see that Bri is using a band so that she has to think about forcing her knees out. This activates the abductors and makes this a little more challenging. I like doing these heavy (relative) as I think it translates well into a stronger squat. The key here is foot position and the position of where you stabilize yourself on the bench. Feet – bring them to ninety degrees or closer. This will ensure you’re activating all glutes -not hamstring and/or quads. The best way to make sure your activating an contracting the glutes hard is to really set into your heels. You’ll notice that my toes are up while preforming. To stabilize - on the bench I set myself up so that my shoulder blades are right on the edge of the bench. Nothing more. As you squeeze the weight up think about just using your glutes to force the weight up - hold and repeat.
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).
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 (firstname.lastname@example.org), or catch her at the club, and talk to her about a guest pass, and let them try out a few classes for free!
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
At the request of many members, East Central will be bringing back a long awaited early Group Fitness class! Beginning in January, Annmarie will lead a Tuesday and Thursday (5:30 a.m.) Group Blast class! What better way to start off 2015, and your day, than with some high-intensity cardio intervals, sports drills, and major calorie burning workout!
Annmarie Algya hails from, "There's No place like home" Wichita, KS. Growing up, Annmarie was very active, and could be found playing volleyball, basketball and softball. In the midst of all of these activities, she somehow found time to hit the books, graduating as Valedictorian from Kapaun Mt. Carmel. Annmarie later graduated from Creighton University, earning a degree in Occupational Therapy. Annmarie then went on to meet and marry her soccer stud husband of 17 years. Now, they spend the vast majority of their time at the soccer fields with their four little soccer protégés. This is where Annmarie met Zoe Scognamillo who invited her to join "Team Genesis". Annmarie loves blasting off with the awe-inspiring members of East Central and Rock Road while teaching Group Blast! Set those alarms and join the countdown to blast off at the new 5:30am Group Blast classes Tuesday and Thursday mornings beginning January 6, 2015. No resolutions required. 5...4...3...2...1
January is a BIG month for resolutions, and for our Group Fitness classes! January's Group Fitness motto is, "Cuz it's better together!" Grab some friends, and meet us at our January launches! The dates are as follows:
Make sure to hit up our Saturday, January 3rd 10:00 a.m. Zumba class -- we'll be ringing in the first weekend of 2015 in style with TWO instructors, lots of fun, and tons of calorie burning!
We offer a variety of classes to enable you to train your body a variety of ways. From the hard driving cardio of Group Ride, to the soothing rhythms of yoga. There is Something for Every Body at Your Genesis!!
If you haven't tried these classes a launch is the best time to attend, new music, new moves, great fun, taught by a team of instructors!'
Hi! My name is Cheri Mullen-Hastert and I am a “Genesis Gym Junkie!” I joined Genesis Health Clubs 6 years ago…relunctantly. Having always worked out at home, I had no desire to become a gym member or be a part of group fitness classes until I walked in to Becky Holcomb’s Group Power class one Sunday afternoon and I was hooked. After about 3 months, I was approached and abruptly started instructing a dying Zumba class with having no knowledge of the material and having never been a fitness instructor. Genesis took a chance on me and I’m so thankful they did. I soon became Zumba certified but knew I wanted to create a workout that I knew would be more effective for myself and the other members too. Having to start from scratch with material, it took a ton of hard work and many trials to bring the class attendance from about 3 people to a class average of 60-70 people over the next 2 years. With the success of the class, it was time to bring in other instructors that I had watched grow over time and they were able to add additional classes to help with the growing demand and numbers. About 3 years ago, Genesis allowed us to change the name of the class to URBAN GROOVE in order for us to continue to create material and a format that was making the class so successful. There is an amazing dynamic to this class that feels more like family and we’ve ventured passed just working our together to other areas of giving back to our community through various fund-raising events for our Veterans with American Legion, American Heart Association, and breast cancer. As the “Groove Crew,” we’ve also participated in the 5K Glow Run the last 2 years and brought home the award for “Best Dance Team” and the Genesis 5K Hippy run. Every year, we hold events for Military Appreciation, Halloween, and a team building event with Hutchinson High School Basketball team. We workout hard together but we also have so much fun together!
Through my 6 years with Genesis, I’ve been blessed with many successes with the classes I’ve taught not only with Urban Groove, but with Group Power, FitLife, Buttz and Gutz, and various Kids’ Bootcamps. Last year at the 2013 Genesis Christmas Party, I was so honored to receive 2 awards: Group Fitness PEER RECOGNITION award, and a FAVORITE GROUP FITNESS INSTRUCTOR award. Through all my nights away from home, my husband, John, who is a PGA golf professional at Turkey Creek Golf Course, has been patient. Not only him, but my 2 amazing sons. Jordan, a college student, and Graham, a United States Marine, have supported my class ventures and have often participated as well.
Is ‘group fitness’ beneficial? You bet it is! When you join group fitness, you not only get a better workout when you feed off of all the class adrenaline, but you build wonderful relationships, accountability, and support systems!
Keep Calm and Be Awesome!!
Hello Salina members, Merry Fitness & a Happy New You! Below is our January Group Fitness news.
Be sure to follow our facebook page for more updates!
16 in 60 Congratulations!
Congratulations to Sherri McNeal for completing 16 group fitness classes in 60 days! She will receive a Genesis T-shirt, 50 G-perks and one free “Shake this Burner” shake. Best of all she is on her way to meeting her fitness goals!
Group Power will launch on January 18th at 3:30. Join Mark, Josh and Cindy as we Power UP!!
Let’s Move, cuz it’s better together! Group Ride takes off on the 19th at 6:00 pm.
Join us as we launch our featured class for the month of January, Group Centergy on the 26th @ 6:30 pm. This is a 60 minute journey of yoga & Pilates movements that will center your energy and reduce stress.
Meet our featured Centergy instructor, Alison Hagar!
Alison Hager started at Genesis 4 1/2 years ago as a Group Ride Instructor. Alison has fought childhood obesity, two hip surgeries, and has hypothyroidism. After graduating from college and losing 90 lbs, Alison joined Genesis as a member and fell in love with the cycling classes. The Group Fitness Director invited Alison to attend the MOSSA Group Ride training in Wichita. Since then has gotten certified in Personal Training, Centergy, and Zumba.
"I enjoy working out and I enjoy working with people to become fitter, healthier, and stronger individuals. I enjoy being creative when it comes to art and photography & incorporate that on my blog, Twitter, and Instagram page to share my experiences. I'm excited for what 2015 will bring for not only my own personal goals, but for my clients, and members at the gym! I invite you to pop in to one of my classes, I want to help you succeed at becoming the best version of you!"
You will find Group Centergy on the group fitness schedule!
Finally Blast off on the 31st when we introduce our new Blast moves!
Brand new class!
East Central is so excited to introduce Group Blast, a brand new program to Genesis! Group Blast is part of our MOSSA lineup (which includes Group Centergy and Group Power), and members can expect the same great, motivating music, with a new twist on cardio! Participants will go through sports drills, agility, strength work, and two major cardio peaks in an hour-long class that utilizes the step -- but, can also be taken on the floor. Our instructors were certified earlier this fall, and have been so excited to bring this your way! Be sure to find a Blast class that fits in to your schedule -- it's a great way to get a head-start on any 2015 fitness goals!
Saturdays, 8:00 a.m.
Wednesdays, 9:00 a.m.
Thursdays, 5:30 p.m.
Fridays, 9:00 a.m. and 12:15 p.m.
Group Blast officially launched on BLAST FRIDAY (November 28th), and we would like to extend a HUGE "thank you" to the over twenty members who joined us! Our Group Fitness team is excited to make this class part of your routine.
Our members will be happy to see, not only new Group Blast additions, but some new classes (or class changes) on our schedule:
Saturday, 8:00 a.m. Step45 will become Group Blast
NEW Wednesday, 12:15 p.m. Cardio & Core
Thursday, 5:30 p.m. Group Power will become Group Blast
We are beyond excited to announce that Genesis will be offering a new Group Fitness class later this month. Group Blast is a sport-oriented cardio workout class, and puts focus on an alternative to running, walking, or using cardio equipment. Members who come check out this class will get it all -- plyometrics, cardio training, balance drills, lateral drills, and quickness drills. The Step is used as a tool, but this is far from your average Step class! With a new focus on athleticism, this class is for women and men alike, at all fitness levels! Keep an eye out around the club in the coming weeks for more information!
(Here's a link to a quick preview of what to expect from Group Blast! https://www.youtube.com/watch?v=bLsxv1sf22g)
Wednesday, 6:30 p.m. Group Centergy with Natalie is changing to 6:45 p.m.
Take advantage of our new Wednesday Centergy time! Abbey's Group Power begins at 5:45 p.m., and will finish up in just enough time to get you upstairs for Natalie's Group Centergy! Get a full-body weight workout in Power, and then release the tension, and find some focus in Centergy! This is the perfect way to get through that mid-week slump with a double-class to help you coast in to the end of your week (and to keep your fitness routine in balance)!
For any questions or concerns about our classes or schedule please don't hesitate to contact me!
Group Fitness Coordinator - East Central
We're making changes around EC! Some class time slots will be changed, and we'll be starting some new and exciting G60 Bootcamps! Below is what you need to know (all changes take effect October 1):
Tuesday, 5:45 p.m. Zumba changes to 5:30
Thursday, 4:45 p.m. Group Power changes to 5:30
Saturday, 8:15 a.m. Step45 changes to 8:00
Saturday, 10:15 Zumba changes to 10:00
Thursday, 6:00 p.m. Cardio & Core will be cancelled (look for exciting new classes to be re-added this fall!!)
Below are our new G60 Bootcamp times -- check the front desk, or with our sales team, for more information!
Tuesdays, 6:30 p.m.
Thursdays, 6:30 p.m.
Saturdays, 11:00 a.m.
And, as always, if you have any recommendations or concerns, contact Abbey!
Chuck (Oct. 26) and Bethany (Oct. 29) both turn another year older this month...although, you would never have guessed it! Come see what keeps them young, and visit their classes! Chuck teaches FitLife at 8:00 a.m. on Fridays, and Sunday's 11:15 a.m. Step & Iron. Bethany leads 12:15 p.m. Cardio & Core (Monday and Friday), as well as Thursday's 9:00 a.m. Butz & Gutz.
Tia has been teaching at Genesis for the past two and a half years -- and that's not all she does! When she's not leading our Group Power and Step & Iron classes (as well as Group Ride, and the occasional G60 Bootcamp), Tia is a fourth grade teacher at Griffith Elementary School. It's safe to say, she's dedicated a majority of her life to help people grow, and feel great about themselves! She loves spending time with her two sons, and showing them what a healthy lifestyle can do! Tia finds Group Fitness so important because, "it is an awesome way to change up your routine from the norm. Your body gets used to doing the same thing over and over, and so you won't get the same results from what you did months ago. Try out a Group Power class instead of your normal weight workout. When I incorporated Group Power into my routine, I was able to achieve more definition than just using weights alone! You could even add a cardio class, instead of doing the treadmill or cardio machines. You'll be surprised how your body responds to something different."
For any questions or concerns about our classes or schedule please don't hesitate to contact me!
Group Fitness Coordinator - East Central
September's featured class is our Tuesday, 4:30 p.m. Group Centergy taught by Mitzi!
Mitzi has been teaching at Genesis since 1999. She says, "I love Group Centergy because it's a hard workout that targets your body from the inside-out, and really compliments other workouts. It makes your core strong, and prevents injuries since it strengthens stabilizers. I love teaching, because I know I'm helping people stay fit so they can stay active an healthy."
Group Centergy is a 60-minute class that blends Yoga and Pilates movements, all while offering up-beat music and helping center your energy! Come check it out!
Anyone can bring a friend to experience a Yoga class for FREE for the entire month of September! This is a great way to welcome people to our club, and let them experience our outstanding Yoga classes! Any questions can be geared toward our Yoga Director, Beth Banks, by contacting her at BBanks@genesishealthclubs.com, or by giving her a call at 316-634-0094 (ext. 447).
East Central offers different kinds of Yoga classes, for many different needs! Gentle Yoga (Fridays at 9 a.m.) is designed to release tension while practicing gentle stretches and poses. This is a great class for new-to-Yoga visitors!
Additionally, we offer Group Centergy (Tues, 8 a.m. and 4:30 p.m.; Weds, 5:45 p.m.; Thurs, 8:00 a.m.; Saturday, 11:00 a.m.) and Yoga Flow (Tues, 6:30 p.m.).
For any questions or concerns about our classes or schedule please don't hesitate to contact me!
Group Fitness Coordinator - East Central