Genesis Health Clubs Blog

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
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
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 an… 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?
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
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
500 Rep Challenge
Wednesday, May 12 2021 12:19 PM
Categorized In At-Home Workouts
Complete all exercises for a whopping total of 500 reps, and feel confident and accomplished today! Rest when needed. 500 Rep Challenge   50 high knees 50 pushups 50 sit-ups 50 snap jumps 50 pulse squats 50 burpees 50 mountain climbers 50 tricep dips 50 step-ups – 25 each side 50 ab bikes   Workout from https://www.froyotofit… Read Article
Five Benefits of High-Intensity Interval Training (HIIT)
Wednesday, May 12 2021 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. Find more details on the differences between steady state cardio and HIIT through the blog below: HIIT vs. Cardio It… Read Article
Dumbbell Exercise for Shoulders
Tuesday, May 11 2021 2:17 PM
Categorized In At-Home Workouts
Grab some light to medium dumbells, it's time for an awesome shoulder workout!  Genesis Shoulder Workout: Weight external rotation - 2x8 reps each side Hold weights out in front of you and rotating to either side Lateral Raises - 3x10 reps/12 reps/15 reps Front Raises - 3x15 reps Up Right Rows - 3x20 reps Overhead Shoulder Press - 3x15 Shoulder Shrug - 3x15    … Read Article
Workout for Your Arms and Abs
Thursday, May 6 2021 11:32 AM
Categorized In At-Home Workouts
Arms and Abs Workout Complete each circuit as many times within 8 minutes then repeat! This 30-minute arms and abs workout is sure to make you sore tomorrow. Circuit 1 Jacknife Abs – 20 total (10 each leg)   Tricep Dips – 15   Striaght Leg Situps with a Twist – 10 each side   Pushups – 15       Circuit 2 Toe Taps … Read Article
5 Simple Post-Workout Snacks
Wednesday, May 5 2021 3:05 PM
Categorized In Recipes
You might think that reaching for a snack after a workout is counter-productive, but you actually want to feed your body some calories to help replace energy stores in your muscles. A protein snack also helps build and repair muscles that were affected by pushing them during your workout.  Here are 5 great snacks to refuel your body. 5 Easy Post-Workout Snacks 1. Peanut Butter & Banana on Rice Cakes&n… Read Article
Pre-Workout vs. Post-Workout Meals
Tuesday, April 27 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
Squats, Lunges, and Glutes - It's Leg Day!
Monday, April 26 2021 10:06 PM
Categorized In At-Home Workouts
Medium to heavy weights or no weight at all. It's up to you! Don't have weights at home? Find items at home to use such as a gallon of milk or laundry detergent. 30 seconds each move 15-second rest – 1 minute per combo 1-minute rest between each set   Set 1 Squat (Option: Hold weights at shoulders) Reverse Lunge - alternating (Option: Hold weights at sides) … Read Article
Slow Cooker Cinnamon Apple Oatmeal
Monday, April 26 2021 3:41 PM
Categorized In Recipes
Recipe adapted from The Yummy Life Slow Cooker Cinnamon Apple Oatmeal Makes 7 (3/4 cup) servings Ingredients: 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped) 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk) 1-1/2 cups water 1 cup uncooked steel-cut oats 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener) 1-1/… Read Article
HIIT Cardio
Monday, April 26 2021 12:00 AM
Categorized In At-Home Workouts
3 sets – 5 moves per set – repeat for 2 rounds 30 secs per workout with a 15-second break in between A 1-minute break between each set Want to learn about the differences between steady state cardio and HIIT, or the benefits of HIIT altogether? Read the blogs below! benefits of HIIT HIIT vs. Cardio   Set 1 Cross Jacks – Stand with your feet shoulder-width apart and arms straight out. … Read Article
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