Genesis Health Clubs Blog

Part 2 | Workout Mistakes We Make & How to Correct Them
Thursday, April 30 2020 2:03 PM
Categorized In Fitness
Are you hurting yourself while working out? Don't! Yesterday, we talked about workout mistakes commonly performed all the time. Whether you've been working out for years or you're just getting started, it's good to be aware of common workout mistakes so that you protect yourself from injury. Today, we're giving you more mistakes to be aware of so that you can reach your goals safely on your f… Read Article
Exercise of the Day - Tricep Kickback
Tuesday, April 28 2020 5:43 PM
Categorized In Exercise of the Day
Bri Nelson and Andy Held are going to go over tricep kickbacks and a couple of other movements that you can use with the band.              
Healthy Banana Coconut Crumb Muffins
Monday, April 27 2020 3:40 PM
Categorized In Recipes
Perfect for a healthy breakfast or day time snack! Delicious Banana Crumb Muffins Ingredients: 2 cups almond flour 2 tsp baking powder ½ tsp salt 4 medium ripe bananas, chopped 4 eggs 2 tbsp melted coconut oil 2 tsp pure vanilla extract   Crumb Topping: ¼ cup almond flour 2 tbsp unsweetened finely shredded coconut 1 tbsp honey 1 tbsp coconut oil, softened 1 tbsp almonds, chopped … Read Article
What's your name? - Kids workout!
Saturday, April 25 2020 3:10 PM
Categorized In At-Home Workouts
Spell your name out with this fun workout! Do a combo of First Name only, First and Middle, First and Last, or all three! This 10-30 minute workout is perfect for your kids! Join them and make it a family exercise!   A - 8 Skaters B - 15 Jumping Jacks C - 10 Pushups D - 1 Burpee E - 10 Second Jog in Place F - 10 Arm Circles G - 20 High Knees H - 10 Ball Slams I - 4 Frog Jumps J - 10 … Read Article
The Ins and Outs of Meal Prepping
Friday, April 24 2020 3:57 PM
Categorized In Health & Wellness
Prepping your meals each week is so important nowadays. Our grocery shopping is very limited and should only be done when our lists are larger. No more quick trips to the store for one or two items. We’re all eating more meals at home so being prepared and knowing what you’re having every day for every meal is more important now more than ever. We want to support the local restaurants, but it&rsq… Read Article
Top Ten ways to keep your kids busy during the stay at home order
Wednesday, April 22 2020 6:04 PM
Categorized In Health & Wellness
Coming up with ways to keep your kids busy is not always easy! We've come up with our top ten ways to keep your kids entertained during the pandemic. Some of these I've done with my little girl and she's really enjoyed them! Let us know in the comments what you've done to keep your kids entertained! Chalk Obstacle Course Take some chalk and come up with some fun and easy… Read Article
Exercise of the Day - Hip Thrust
Tuesday, April 21 2020 4:51 PM
Categorized In Exercise of the Day
Bri Nelson & Ben Heithoff are here to show you how to do a proper hip thrust, staying aligned, and engaging your glute muscles!                    
Ground Chicken Tacos
Tuesday, April 21 2020 4:34 PM
Categorized In Recipes
30 minute Ground Chicken Tacos cooked with vegetables and all the fixins in one skillet for a healthy taco family meal. Perfect for busy weeknights and kids love these chicken tacos! Author: Olena of ifoodreal.com Prep Time: 8 minutes Cook Time: 24 minutes Total Time: 32 minutes Yield: 10 tacos 1x Category: Dinner Method: Stove Cuisine: Mexican Ingre… Read Article
How to keep kids entertained during your work out!
Monday, April 20 2020 10:34 AM
Categorized In Health & Wellness
Sometimes, it’s tough to get a good workout in when your kids are running around and need attention. Kids need to be entertained, you need your workout. What do you do? We’ve put together some ways to help keep your kids entertained and busy while you get your workout in for the day!   Babies and Toddlers (Ages 0-2) Babies and Toddlers are hard. They need constant attent… Read Article
30-Minute AMRAP Workout
Sunday, April 19 2020 11:21 AM
Categorized In At-Home Workouts
30 MINUTE HIIT Workout Ready for HIIT at home? Complete as many rounds as possible in 30 minutes!    20 commandos – 10 each arm   20 mountain climber twist – 10 each side   20 reverse lunge to knee up – 10 each leg   20 side to side squat steps – 10 each side   20 frogger jumps   20 tricep dips  … Read Article
Cardio Blast Off!
Saturday, April 18 2020 10:52 AM
Categorized In At-Home Workouts
Cardio Workout Complete two times for time!   1 minute jumping rope If you don't have a jump rope, just pretend that you do to perform the move!   15 squats   1 minute jumping rope   15 pushups   1 minute jumping rope   15 tricep dips   1 minute jumping rope   15 lunges – each leg   1 minute jumping rope &nbs… Read Article
Full Body Bodyweight Workout
Wednesday, April 15 2020 4:55 PM
Categorized In At-Home Workouts
Ready to break a sweat? Here's a full body workout using only bodyweight!   Fully Body Workout Complete the list two times for time! 100 Jumping Jacks 20 Pushups 20 Goblet Squats 20 Commandos 20 Reverse Lunge to Knee Raise 1 Minute Plank 20 Burpees 30 Mountain Climbers 20 Tricep Dips   Workout from https://www.froyotofitness.co… Read Article
Fire up your Legs Workout!
Wednesday, April 15 2020 1:14 PM
Categorized In At-Home Workouts
It's Leg Day! Complete each circuit as many times within 8 minutes, then repeat to a total of 32 minutes! Circuit 1 20 squats 20 squat jump bounds 20 forward lunges – 10 each side 20 jump lunges – 10 each side   Circuit 2 20 curtsy lunges – 10 each side 20 skater jumps – 10 each side 20 lateral lunges – 10 each side 20 in/out … Read Article
Nutrition Labels, Explained | Part 2 | Nutrient Breakdown
Tuesday, April 14 2020 11:30 AM
Categorized In Nutrition
Picture this: you’re on a cheesy game show just steps away from winning an enormous amount of money. The final question posed to you: “What do all the food items in the inner aisles of a grocery store have in common that raw fruits and vegetables don’t?” Did you answer, “They all have their nutrition facts listed on them”? If so, then… DING, DIN… Read Article
Nutrition Labels, Explained | Can You Trust Them?
Monday, April 13 2020 11:01 AM
Categorized In Nutrition
Have you ever wondered about those nutrition labels plastered on all your favorite food items? In this three-part series, we dive deep into nutrition charts. Part 1 covers the history of nutrition labels, while Part 2 helps readers understand the nutrients listed. Lastly, in Part 3, we discuss whether or not you can trust them. After all, knowledge is power. If you want to know about nut… Read Article
Five Back-Strengthening Stretches and Exercises
Saturday, April 11 2020 2:44 PM
Categorized In At-Home Workouts
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-strengthenin… Read Article
100 Count Kids Workout!
Wednesday, April 8 2020 10:10 PM
Categorized In At-Home Workouts
Count to 100 while you move through each move!  Moves interpreted by one of our own team member's 4 year old daughter! We'd love to see your child's interpretations of these moves in the comments below! Get your kids moving!    1-10: Bunny Hops   11-20: March in place   21-30: Windmills   31-40: Jog in place   41-50: Arm Circles &nbs… Read Article
Creating Healthier Habits for Kids
Tuesday, April 7 2020 11:00 AM
Categorized In Health & Wellness
Chicken nuggets. French fries. Mac n’ cheese. These “American staples” are seen on almost every children's menu around the country, appeasing picky eaters and young foodies alike. While tasty, these delicacies may be doing our children more harm than good. THE FACTS ABOUT CHILDHOOD OBESITY IN AMERICA You’re likely aware that the United States has a childhood obesity problem. Accordin… Read Article
Spinach Protein Pancakes Recipe
Sunday, April 5 2020 10:37 AM
Categorized In Recipes
Spinach and pancakes, you ask? Before you go running for the door, consider giving these simple yet nutritiously delicious pancakes a try. Much like a smoothie, the other ingredients quickly hide the taste of spinach, and the same happens with these pancakes. The spinach flavor takes a backseat and you're left with a nice, slightly sweet pancake packed with protein and whatever toppings you desire. Try this re… Read Article
Better Booty Workout
Saturday, April 4 2020 1:13 PM
Categorized In At-Home Workouts
  Fire up your Glutes with this Booty Workout Part 1 Donkey Kicks 3 sets of 15 reps Pulse Lunges 3 sets of 15 reps Squat Jump 180 3 sets of 15 reps    Rest one minute!   Part 2 Fire Hydrants 180 3 sets of 15 reps Lateral Squat 3 sets of 15 reps Single Leg Sit to Stand 3 sets of 15 reps  Rest one minute!   Part 3 Hip Bridges 3 sets o… Read Article
Conditioning Workout - Raise Your Heart Rate!
Friday, April 3 2020 11:23 AM
Categorized In At-Home Workouts
  Conditioning Workout Tuck Jumps 3 x 60 seconds Butt Kickers 3 x 60 seconds Rest for one minute!   Double Leg Square hops 3 x 60 seconds Single Leg Hops Sideways 3 x 30 seconds each leg High Knees 3 x 60 seconds Rest for one minute!     Burpees 3 x 60 seconds Single Leg Hops Forward/Backward 3 x 30 seconds each leg &nbs… Read Article
More Ways to Relieve Anxiety During a Pandemic
Wednesday, April 1 2020 1:19 PM
Categorized In Health & Wellness
More Ways to Cope with COVID-19 Yesterday, we talked about stress and six ways to help relieve yourself from some of the worry you might be having. We suggested you do the following: Learn Something Skype/Call a Loved One Play a Game Exercise at Home Using Genesis Go Practice Self-Care Listen to Soothing Tones and Music   Today, we give you five more ways to combat anxiety. &n… Read Article
Lower Body 2 - Bodyweight Workout
Wednesday, April 1 2020 11:00 AM
Categorized In At-Home Workouts
Bodyweight Workout for your Lower Body Part 1 Bodyweight Squats - 25 reps  Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat using only your body as weight 25 times. Reverse Lunge - 10 each leg x4 rest 30 sec Stand tall with feet hip-width apart and engage your core. Take a big step backward with your right leg and bend your knee until it gently… Read Article
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