Genesis Health Clubs Blog

Paleo Pumpkin Pie Recipe for Thanksgiving
Tuesday, November 23 2021 12:32 PM
Categorized In Recipes
Obsessed with pumpkin? So are we! There are so many recipes out there to enjoy this Fall, but a lot of the pumpkin spice favorites are packed with fat and tons of sugar. Thanksgiving is this Thursday! Make your pumpkin pie Paleo this Thanksgiving and stay on track with your fitness goals!  Yes, it's okay to treat yourself every once in a while. But if you're … Read Article
Bring Back Health to Holiday Meals | Keep it Healthy this Thanksgiving
Sunday, November 21 2021 12:17 PM
Categorized In Nutrition
With all the Friendsgivings, holiday get-togethers, office parties, and the extra sweet treats baked back at home, it can be hard to make it through the holiday season without adding 200-300 calories a day to your diet. With Thanksgiving just around the corner, we have some holiday health advice to help you stay on track and meet your fitness goals! Use the following good-to-know, keep-me-strong kind of he… Read Article
Barriers to Weight Loss and Exercise | How to Get Motivated
Thursday, November 4 2021 2:27 PM
Categorized In Health & Wellness
We've all been there. One week you're in the gym five times a week, you're eating right, going to sleep at a decent time, and taking walks just to meditate. The following week, you're tired, you don't wanna, you just don't feel like it - you'd rather watch movies, wear PJs and binge eat an entire tube of cookie dough by yourself. It's normal to get bored of a routine or find an excuse not to continue health… Read Article
10 Gym Bag Essentials | Don't Forget #2!
Wednesday, October 27 2021 10:28 AM
Categorized In Health & Wellness
Have you ever gotten to the gym and suddenly realized that you forget a hair tie? Or even worse, your sports bra or running shoes? You are not alone! Let's talk about gym bag essentials and what you can pack now so you don't forget later.  Pro Tip: Keep essentials in your bag and change out the items that need washing after use. Below are ten of the items we feel we can’t be caught without. Top 10 Gym Bag … Read Article
Bodyweight Workout - Upper Body
Thursday, October 14 2021 5:27 PM
Categorized In At-Home Workouts
  Today, we present our members and the public with an at-home workout for all ages and skill levels. The following bodyweight workout is designed for your upper body, with no weight machine or free weights needed. Let’s get it, fit fam!   Upper Body Workout You Can Do At Home   Part 1   Bird Dog Crunch - 30 reps (15 reps each side) Begin on all fours in a tabletop po… Read Article
Tabata Training 101 & Workout Plan for Fat Loss
Tuesday, October 5 2021 10:57 AM
Categorized In Fitness
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
10 Top Health Benefits to Drinking Red Wine
Monday, October 4 2021 1:05 PM
Categorized In Health & Wellness
It's time to grab your corkscrews… Drink Wine Day may have been February 18th, but we're here to tell you it's okay to celebrate the day whenever, as there are many benefits to drinking red wine in moderation of course. Having alcohol in its contents, you wouldn’t expect the delicious Pinor Noirs and Cabernets of the world to have many health benefits. But I’m here to tell you that a gla… Read Article
The Skinny on Cheat Meals | What's the Science and How Do I Use Them?
Saturday, October 2 2021 12:00 AM
Categorized In Nutrition
When it comes to weight loss, the hardest part for most of us is diet. No questions asked. Point blank, period. Why? Because we all have a HUGE sweet tooth, a need for heavy carbs, or those ooey-gooey meals we know we shouldn't have while trying to get fit or be healthy. Cheat Meals Boost Your Metabolism... Say what? With most diets and nutritional health in general, th… Read Article
Stay Healthy on Labor Day! Tips for Avoiding Holiday Over-Indulgence
Friday, September 3 2021 2:55 PM
Categorized In Health & Wellness
Labor Day is Monday, September 6th! How will you be celebrating the holiday this year?   Along with all the celebration, laughter, and cheer, holidays bring ever-tempting sweet treats and giant portions, big gatherings, and even bigger temptations. If you are trying your best to enjoy a holiday AND remain healthy and authentic to your fitness goals, here are some tips to help you avoid over-… Read Article
8 Things to Avoid After Your Workout is Done
Wednesday, August 25 2021 5:23 AM
Categorized In Health & Wellness
Are you NOT achieving your fitness goal? Are you having trouble finding results?  There are so many variables that can keep you from reaching fitness success. Maybe it's a lack of consistency, a poor diet, or perhaps something you're doing after working out... Say what? That's right! Just as important as it is to workout and eat all the right foods, it's also what you do after gym time … Read Article
What Are the Best Low-Calorie Alcoholic Drinks?
Sunday, August 15 2021 11:29 AM
Categorized In Nutrition
Let's face it... It's hard to have a social life AND remain conscious about what you’re consuming, especially during summertime, a holiday, a friend's celebration, or a family get-together. Keep in mind that indulgence is the key to leading a balanced life. Having a treat now and then can help you stick to your fitness goals, as you allow yourself some grace and give your body what it's … Read Article
8 Reasons Why Group Fitness Helps You Reach Your Goals Faster
Wednesday, August 4 2021 3:03 PM
Categorized In Fitness
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
Pre-Workout vs. Post-Workout Meals
Sunday, August 1 2021 2:28 PM
Categorized In Nutrition
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 perform at its peak. … Read Article
The Warning Signs of Overtraining
Thursday, July 8 2021 4:49 PM
Categorized In Health & Wellness
Are you a workout junkie? Maybe in the gym more than five times a week or sometimes putting in two workouts a day? For this alone, we applaud you! It’s truly incredible that you take the time and put in the work, day in and day out, to reach your fitness goals. That being said, if you overwork your body and find yourself asking, "am I working out too much?" you might be overtraining, which can halt your… Read Article
6 Reasons You Should Spin 1x A Week!
Tuesday, July 6 2021 1:46 PM
Categorized In Fitness
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 to Get Better Sleep
Wednesday, June 23 2021 11:32 AM
Categorized In Health & Wellness
What keeps you up at night? It’s probably not the monsters in your closet. The amount of sleep needed varies from person to person. One person may be happy with four hours of sleep each night, while another person may easily sleep ten hours. No matter how long you sleep, quality sleep is essential for quality wellness. If you’re not sleeping through the night, your body could be telling you something import… Read Article
Common Workout Mistakes & How to Avoid Them
Tuesday, June 15 2021 12:05 PM
Categorized In Fitness
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? Unless you were born all-knowing and almighty, unless you’ve studied, thoroughly researched, and/or work or have worked in the fitness industry, you might be making some workout mistakes. Common workout mistakes… Read Article
Is There a Quick Fix to Getting Rock-Hard Abs?
Wednesday, June 9 2021 3:42 PM
Categorized In Fitness
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
Tips for Enjoying Memorial Day and Staying Healthy
Thursday, May 27 2021 11:39 AM
Categorized In Health & Wellness
How will you be celebrating Memorial Day this year? As we celebrate, it’s important to remember what Memorial Day is truly about: remembering those who we have lost and those who have fought for our country. To all those individuals, inside and outside the Genesis gym walls, we thank you for your selfless service. You will not be forgotten. A significant holiday of remembrance and … Read Article
HIIT Workout with Variations | Beginner, Intermediate, and Advanced
Thursday, May 20 2021 10:09 AM
Categorized In At-Home Workouts
One HIIT Workout, Three Variations! Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability. Perform each move 30 seconds on, 30 seconds off for however long the workout takes: Beginner (10-15 minutes) Intermediate (20 minutes) Advanced (30 minutes)   Wanting to know what HIIT can do for you a… Read Article
HIIT vs. Cardio
Monday, May 17 2021 4:50 PM
Categorized In Health & Wellness
Unless you’ve been living under a rock you’ve probably heard of High-Intensity Interval Training, or have at least seen how popular it’s become or how it’s taking the fitness industry by storm. When it comes to working out for weight loss, generally, people think of steady state cardio at the top of the pound-shredding list, and those people would be right. Cardio is a great way to lose fat, but it's not … Read Article
What Is BMI? How to Calculate Body Mass Index
Monday, May 17 2021 10:58 AM
Categorized In Health & Wellness
BMI stands for Body Mass Index Body Mass Index (BMI) is the calculation of body weight in relation to height. It’s used to indicate whether a person is underweight, overweight, obese, or at a healthy weight for his or her height. BMI isn’t as accurate as methods that directly measure body composition, like hydrostatic weighing or Bioimpedance Analysis (BIA). But, it provides a reasonable estimate of body fat for most … Read Article
MICROnutrients vs. MACROnutrients
Sunday, May 16 2021 6:09 PM
Categorized In Supplements & Vitamins
If you’re trying to live a healthier lifestyle, you’re most likely going hard in the gym, avoiding fast food or dieting fads, and probably focusing on your carb and healthy fats intake, along with squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about? Micronutrients. While it’s incredibly common to zoom i… Read Article
What's the Difference Between Yoga and Pilates?
Thursday, May 13 2021 4:22 PM
Categorized In Fitness
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
Swap It! Lower your Sugar Intake with Healthy Alternatives
Thursday, May 13 2021 4:10 PM
Categorized In Nutrition
Alrighty, folks. The holiday season is over. What does that mean? It means we have no excuse! It means we have the opportunity to lower our sugar intake with fewer temptations around. Without Grandma asking you to try her new batch of freshly baked Christmas cookies, without those holiday parties and dessert trays calling your name, without those ever-tempting chocolates going on sa… Read Article
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