Genesis Health Clubs Blog

Tips to Avoid Holiday Weight Gain
Wednesday, November 25 2020 8:26 AM
Categorized In Health & Wellness
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 indulgences. Even though it’s hard to resist temptations around you, there are some helpful tips to avoid holiday weight gain. Exercise In Th… Read Article
Become the Morning Person You Want to Be
Saturday, November 21 2020 10:41 AM
Categorized In Health & Wellness
Do you wish you were a morning person? Do you wish you could wake up with energy so that you can fit in a good sweat session or spend some quality time with the fam before work?   Stop wishing! If you long for the day where you wake up to chirping birds and actually enjoy it, it’s time to make some changes so that waking up becomes easy. Here are some tips to help you become that mo… Read Article
Make Your Pumpkin Pie Paleo This Thanksgiving
Tuesday, November 17 2020 12:32 PM
Categorized In Nutrition
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 next week! 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 wo… Read Article
Bring Back Health to Holiday Meals | Keep it Healthy this Thanksgiving
Monday, November 9 2020 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 an extra 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-s… Read Article
The Benefits of Taking Turmeric
Monday, November 2 2020 3:55 PM
Categorized In Supplements & Vitamins
Has someone ever talked to you about how awesome turmeric is? Have you ever been told to incorporate the ingredient into your diet or daily supplement intake? Today, we dive deep into Turmeric and the many advantages you get when you consume it. A quick snapshot of this blog? We agree with what you’ve heard. Take turmeric and reap all the health benefits! What is Turmeric? Turmeric is a … Read Article
Tips for Avoiding Holiday Over-Indulgence
Tuesday, October 27 2020 2:55 PM
Categorized In Health & Wellness
The holidays are coming and we couldn't be more excited! Now, more than ever, quality time and happier conversations are much needed to get us through the last of 2020.   Along with all the laughter and cheer, the holidays bring ever-tempting sweet treats and giant portions. If you are trying your best to enjoy the season but also remain healthy and true to your fitness goals, here are some ti… Read Article
Sweet Potato Black Bean Chili
Monday, October 26 2020 12:08 PM
Categorized In Recipes
With the weather turning colder and the nights getting longer, it is natural to start craving some more filling, comforting foods like traditional beef chili, beef stews, and baked lasagnas. Keeping nutrition in mind sometimes gets left behind, with dishes carrying a high sodium, saturated fat, and cheese content. Sweet potatoes offer that filling and comforting sensation with a whole lot of flavor and sweetness,… Read Article
What’s the Difference Between Yoga and Pilates?
Monday, September 14 2020 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
Weight Loss and the 80% Nutrition, 20% Exercise Rule
Monday, August 31 2020 12:36 PM
Categorized In Nutrition
When it comes to losing weight, we’ve all heard the formula “it’s 80% nutrition and 20% exercise.” What exactly does this mean and is there any truth to it? Let’s take a deeper look. The 80/20 Rule Creating a Caloric Deficit According to experts, weight loss is achieved when you take in fewer calories than you burn. To shed one pound, you need to burn or ha… Read Article
Healthy Food for Back to School
Friday, August 21 2020 4:03 PM
Categorized In Nutrition
Back to school might a look a little different this year than any other. We, as parents, have been faced with difficult decisions. Do we keep our kids home, do we send them to school, how will they handle wearing a mask all day… so many unknowns! One thing is consistent, the rush of back-to-school craziness! School supplies, new outfits, books, a working station if you are now schooling from home,… Read Article
How to Get Better Sleep
Monday, August 17 2020 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 important for quality wellness. If you’re not sleeping through the night, your body could be telling you something import… Read Article
Supplement Savvy
Thursday, August 6 2020 6:17 AM
Categorized In Supplements & Vitamins
When it comes to making continual progress with your physique, you must... First, focus on creating an effective workout program that is geared specifically towards your personal needs and goals. (Need some help and accountability? Learn and train with the pros! Check out Personal Training at Genesis Health Clubs!) Secondly, you should turn your attention towards fueling your body with the proper nutrients … Read Article
How to Have a Healthy Back - Back Pain Relief Through Exercise
Monday, August 3 2020 10:31 AM
Categorized In Fitness
Did you break a new personal record in the deadlift, but feel like you broke something else the next morning trying to get out of bed? Did you squat the weight of Dumbo, but now feel trampled by a herd of elephants? Did you spend the weekend celebrating the local sport’s team victory by lifting too many bags of ice, but now your lower back feels hungover? Back pa… Read Article
Chicken Tostadas
Thursday, July 30 2020 1:00 PM
Categorized In Recipes
Ingredients 8 corn tortillas or tostada shells 3 medium tomatoes, diced 4 medium avocados, diced 3 tbsp red onion, finely chopped 1/4 cup cilantro, finely chopped 1 tsp cumin 1 tsp chili powder 3/4 tsp salt Lime, juice of 15 oz can black beans, drained & rinsed 3 cups shredded chicken 1/2 cup feta or Cotija cheese Cooking spray Instructions To make tostada shells, line large baking sheet with silicone… Read Article
6 Tips to Take you from Beginner to Lifetime Exerciser
Monday, July 27 2020 2:29 PM
Categorized In Health & Wellness
You signed up for a gym membership and started following all the best fitness social media influencers.  – Great! – but now what? You have all these tools to help you stay fit, but you don’t know where to begin!   At Genesis Health Clubs, we want our members to be lifetime gym rats and outdoor enthusiasts because we know that to practice a healthy lifestyle … Read Article
Exercises to Tone Up Your Booty
Thursday, July 23 2020 12:30 PM
Categorized In Fitness
  4 Exercises to Tone Up Your Booty We all long for a pencil skirt-worthy figure that shows off two shapely buns of steel. No need to starve yourself with a crazy diet or dive into an extreme workout regimen. These simple but powerful exercises will tone up your booty in no time.       1. Squats with a Kick This exercise is like a regular squat but includes an extra element to rea… Read Article
10 Gym Bag Essentials
Monday, July 20 2020 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.     … Read Article
Protein Balls
Thursday, July 16 2020 5:26 PM
Categorized In Recipes
INGREDIENTS 1 cup old-fashioned oats 2/3 cup toasted shredded coconut (sweetened or unsweetened) 1/2 cup creamy peanut butter 1/2 cup ground flaxseed 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract INSTRUCTIONS Stir everything together. Stir all ingredients together in a large mixing bowl until thoroughly combined. Chill. Co… Read Article
Be Unstoppable
Monday, July 13 2020 2:29 PM
Categorized In Health & Wellness
One of the biggest challenges to achieving your desired body and obtaining healthy habits begins with motivation. There are many things that impede us from getting into the gym. From injuries, to illnesses, to the everyday stresses of life in general. Here are five tips to help you stay motivated and maintain your health this holiday season!   Start Small Sometimes it’s hard to get a workout routine started because… Read Article
Paleo Brownies
Friday, July 10 2020 1:34 PM
Categorized In Recipes
Paleo Fudge Brownies Ready for some brownies? We are too with these ooey-gooey delicious brownies, which use healthy alternatives you’ll hardly notice! Ingredients Cooking spray 3/4 cup unsweetened cocoa powder 1/2 cup almond flour 1 tsp. baking soda 1 tsp. kosher salt 1/2 cup almond butter 1/2 cup coconut sugar 1/3 cup honey 1/4 cup extra-virgin olive oil 2 large eggs 1 tsp. pure vanilla extract Sea sal… Read Article
Reasons to Spin
Monday, July 6 2020 1:46 PM
Categorized In Fitness
It may come as no surprise that there is a mountain of benefits when it comes to spinning. Great for weight loss, your heart health, your mental health, your 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. The Benefits of Spinning Improved Heart Health While you … Read Article
Five HIIT Workouts You Can Do Anywhere
Thursday, July 2 2020 11:12 AM
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, June 30 2020 11:12 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
Which Group Fitness Class is Right for You?
Thursday, June 25 2020 3:03 PM
Categorized In Fitness
With all the daily group fitness classes offered at Genesis Health Clubs, it’s hard to know which one is right for you. Which class will help you reach your fitness goals? The simple answer is that all of our classes will help you see lasting results. Specially designed to target specific areas of the body, classes led by our highly trained instructors will lead you to success on your fitness… Read Article
The Warning Signs of Overtraining
Tuesday, June 23 2020 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 tr… Read Article
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