The struggle is real. Eating healthy during the holidays almost requires a well thought out strategy so you don’t go over the deep end. We get it. Luckily, it’s possible to stay on track and enjoy your holidays, with a healthy diet by following a few simple steps during the holiday season. 1. Don’t Skip…
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…
Increased heart rate, perspiration, and rapid breathing are all physical effects of exercise; however, these are also indicators of fear. Taking charge of your health can be empowering, but what happens when someone’s knee-jerk response to coming to the gym for the first time leaves them weak in the knees with anxiety? Genesis Health Clubs…
After learning that Omaha ranks in the bottom 25% on an America’s healthiest cities study done by Niche in 2016, we decided to do our part in helping the city of Omaha creep higher on the list. We provide easy gym access, but what about nutrition? As we all go to restaurants (hopefully in moderation!),…
We often don’t think about how our posture affects our everyday life when it comes to exercise, walking, sitting and balance. Our physical appearance and fitness goals can easily derail with bad posture. To maintain proper body alignment, strength and muscle flexibility is key. Practicing proper posture habits daily in the workplace and at home…
So, you just signed up for a membership at your local gym. What now? Maybe you have never stepped foot in a gym, or maybe it’s just been so long that it all seems like a distant memory. Whatever your exercise situation may be, there are a few rules that everyone should follow when it…
Known as the “Immortal Health Elixir” by the Chinese, kombucha is a beverage with many health benefits. The fermented drink has been around for centuries but recently became popular in the U.S. because of its reported perks. What is Kombucha? Although you may hear it referred to as mushroom tea, kombucha is not actually made…
Our bodies are made up of 50-75% water, so it makes sense that we need to replenish the water that’s lost. When we fail to do that, whether it’s because of sweating, overexertion, hot weather or just not enough water, we can begin to feel sluggish and weak—or worse. Here are nine signs that your…
Congratulations for signing up for your first 5K race. It’s common to be nervous; you may be wondering if you’ll be able to finish or if you’ve prepared properly for the big day. Race morning will come fast, so here are some tips on how to train for your first 5K as painlessly as possible….
Whether you are a weight lifter, runner, yogi, or cyclist, you probably have noticed the importance of keeping your hamstrings flexible. Tight hamstrings are a very common problem that can limit your athletic performance or even lead to an injury. It could also strain your back during day-to-day activities. Tight hamstrings could be the result…
A keto diet, also known as a ketogenic diet, is a high fat, low carbohydrate diet that incorporates moderate amounts of protein. You may be thinking, “That’s great, I can eat fatty junk food all day!” But, quite the contrary. A keto diet is rigid, mathematically calculated and doctor-supervised, and requires healthy fats, whole foods…
Your personal decisions, such as diet and exercise, are crucial to living a healthy life. But, some cities make healthy living a lot easier and can have a huge effect on the population’s overall health. So, where does Omaha rank on the healthiest cities in America list? Healthiest Cities in America Study In 2016,…
