Genesis Health Clubs Blog

How to Train For Your First 5K Race

Thursday, May 25 2017 2:42 PM
Categorized In Fitness
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. 5K Training Schedule Training for a 5K race should never start too fast, too soon. There needs to b… Read Article

Five Back-Strengthening Stretches and Exercises

Monday, May 8 2017 2:44 PM
Categorized In Fitness
Our backs are part of our core, which makes up everything except our arms and legs. Almost every movement that we make can be traced back to our core, which is why it needs to be the powerhouse of our bodies. A strong, well-conditioned back can withstand more stress, and protect the spine better, than a back that has not been conditioned through exercise. Here are five back-strengthening exercis… Read Article

Top Five Ways to Loosen up Your Hamstrings

Friday, April 28 2017 8:16 AM
Categorized In Fitness
Whether you are a weight lifter, runner, a 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 of many different things but it could be from an old inj… Read Article

What is a Keto Diet?

Wednesday, April 12 2017 9:06 AM
Categorized In Nutrition
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 and no sugars. It’s much stricter than the modified low-carb Atk… Read Article

Where Does Omaha Rank on the Healthiest Cities in America List?

Wednesday, March 22 2017 3:46 PM
Categorized In Fitness
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, Niche assessed over 200 cities to find the top 25 he… Read Article

What is BARRE?

Wednesday, March 1 2017 8:48 AM
Categorized In Fitness
What is BARRE? What originally began as a warm-up for ballet dancers has landed on our fitness floor! BARRE is a full-body workout that uses a bar (or handrail) for support to hold your body still while contracting specific sets of muscles to increase strength throughout the whole body. The high intensity workout combines ballet technique with Pilates movement, and is choreographed with music for a fun and upbeat atmosphere! BA… Read Article

Ten Ways to Get More Out of Your Workouts Before Swimsuit Season

Tuesday, February 28 2017 9:29 AM
Categorized In Fitness
For many people, the end of winter is known as crunch time. You may find yourself rushing to try to look your best before the dreaded bikini weather hits. Maybe you’ve indulged a little too much over the holidays, workouts became increasingly infrequent, or maybe you just want to get more out of your workouts before swimsuit season. No matter what your goals, here are ten … Read Article

Five HIIT Workouts You Can Do Anywhere

Tuesday, February 14 2017 2:09 PM
Categorized In Fitness
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

Five Benefits of High-Intensity Interval Training (HIIT)

Tuesday, January 31 2017 10:59 AM
Categorized In Fitness
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. It allows for muscle building and fat loss in a short amount of time, which is why it’s becoming such a popular… Read Article

How Music Can Benefit Your Workout

Tuesday, January 10 2017 11:29 AM
Categorized In Fitness
Everyone at the gym either has their headphones on, or if they don’t, they’re listening to the music playing on the speakers. So, if you’re like most people, you need music to get the most out of your workout. Upbeat tunes can really motivate you and give you the extra push you need to get through those last few reps! No matter what genre you like, music can benefit your workout in many way… Read Article

8 Tips for Accomplishing Your New Year's Weight Loss Resolution

Thursday, December 22 2016 9:10 AM
Categorized In Fitness
According to a study done by the University of Scranton, weight loss is the number one New Year’s resolution. That same study also says that only 8% of people are successful in achieving their resolution. The time to set a New Year’s resolution is now, but do you have a plan on how to follow through? Here are 8 tips for accomplishing your New Year’s weight loss… Read Article

Defeating the Weight Loss Plateau

Friday, December 16 2016 8:59 AM
Categorized In Fitness
You’re working hard, you’ve dedicated yourself to an exercise regimen and you’re seeing great results that are motivating you even farther. Suddenly, your results are at a standstill and you can’t seem to progress. You’ve officially hit the dreaded plateau. What do you do now? Defeating the weight loss plateau is possible with a little know-how. What is a Weight Loss Plateau? … Read Article

Genesis Enews - Holiday Edition

Wednesday, December 14 2016 5:32 PM
Categorized In Fitness
    Thank you for a great year at Genesis Health Clubs! 2016 has been a year of rapid growth for Genesis, and we are excited about even more to come. In this Holiday Edition of Enews, you will find a special gift from Genesis for a friend or family member, a huge discount for college students over winter break, Genesis growth and planning updates, tips to stay in shape … Read Article

Benefits of Pilates

Friday, December 9 2016 8:50 AM
Categorized In Fitness
Pilates may look simple, but it takes a lot of precision and control with a strong emphasis on technique. The benefits of pilates are many as breathing and concentration can be improved, the movements can target every area of the body and the exercise is low impact. Most trainers define low-impact exercises as motions where one foot stays on the ground at all times. These types of exercises potentially reduce the risk of i… Read Article

Tips to Avoid Holiday Weight Gain

Monday, December 5 2016 8:26 AM
Categorized In Fitness
The holiday season is a difficult time for people to continue with their healthy diet and exercise regimen. With the cold weather, cozy indoors, holiday gatherings and delicious food, weight gain can happen to anyone thanks to a little festivity and a lot of indulgence. Even though it’s hard to resist temptations around you, there are some helpful tips to avoid holiday weight gain. Exercise In The… Read Article

Staying Motivated for Winter Exercise

Tuesday, November 29 2016 3:00 PM
Categorized In Fitness
The all too familiar feel of wintertime is drawing near. It’s freezing in the morning, dark when you come home from work, and the indoors are too cozy to part with. The motivation you once felt is still salvageable (don’t worry!), and you’ll be thanking yourself that you persevered with your workout regimen come spring. Here are some tips to help you avoid a winter workout hiatus: Set a… Read Article

Exercises That Are Easy on the Knees

Tuesday, November 1 2016 8:37 AM
Categorized In Fitness
You’ve finally decided to get into a solid workout routine and everything is going great until you feel that bothersome knee pain that so many people experience. You don’t want to back down at this point, your motivation is there, but you don’t know if you should continue with the same regimen in fear of making things worse. Knee pain is a common ailment for people of all ages and it’s a com… Read Article

Benefits of Swimming for Seniors

Wednesday, October 19 2016 11:35 AM
Categorized In Fitness
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

Personal Trainer of the Month- November 2016

Monday, October 3 2016 1:07 PM
Categorized In Personal Training
PERSONAL TRAINER OF THE MONTH: ROB AUBUCHON Rob says having enthusiasm is essential. "If I am excited and believe in what we are doing, that will help my client reach their goal. It makes them more willing to get fit with just as much enthusiasm." Follow Rob on Instagram >> @aubuchon_robert TELL US ABOUT YOUR PERSONAL AND PROFESSIONAL BACKGROUND. I was born and raised… Read Article

Desk Exercises

Monday, September 26 2016 3:48 PM
Categorized In Fitness
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

Pre-Workout vs. Post-Workout Meals

Friday, September 23 2016 9:01 AM
Categorized In Sports, Nutrition & Supplement Guide
Pre- and post-workout meals play a key role in the effectiveness of your training sessions. They help you perform your best and shape your results. Let’s take a deeper look into the purpose of pre-workout vs post-workout meals, meal timing, and what to eat. Pre-Workout Meals The purpose of a pre-workout meal is simple: to fuel your activity and give your body what it needs to… Read Article

Personal Trainer of the Month- September 2016

Tuesday, September 6 2016 9:40 AM
Categorized In Personal Training
Personal Trainer of the Month: Alison Hager Alison states that if there is one person that should always believe in their clients, that should be their personal trainer. A trainer should always see a clients potential no matter what and never give up on them!   Follow Alison on Instagram >> @fit_not_skinny TELL US ABOUT YOUR PERSONAL AND PROFESSIONAL BACKGROUND.… Read Article

Building Muscle Mass: More Weight or More Reps?

Friday, August 19 2016 2:30 PM
Categorized In Fitness
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

Personal Trainer of the Month- August 2016

Monday, August 8 2016 11:46 AM
Categorized In Personal trainer of the Month- Heather K.
Personal Trainer of the Month: Clayton Rice 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! TELL US ABOUT YOUR PERSONAL AND PROFESSIONAL BACKGROUND. I grew up in a small rural farming community in Southwest Missouri – Lamar, MO, the b… Read Article

The Benefits of Working Out With a Partner

Wednesday, July 20 2016 3:36 PM
Categorized In Fitness
When it comes to hitting the gym, two can definitely be better than one. Here’s why. Accountability Having a blah day? Don’t feel like going to the gym after a stressful day at work? You know working out will help you feel better, but without accountability, it can be all too easy to skip out. This all changes if you have a workout partner. After all, it’s one thing to cance… Read Article
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