Genesis Health Clubs Blog

Spinach Protein Pancakes Recipe
Sunday, April 5 2020 10:37 AM
Categorized In Nutrition
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 … Read Article
Great Workouts You Can Do At Home With No Equipment!
Sunday, April 5 2020 10:06 AM
Categorized In At-Home Workouts
While we're all stuck at home, we've been sharing home workouts for you! Some require weights, some are for different levels, and some are forms of proper stretching. We love giving you a variety of workouts for you to choose from. We're at it again! We've provided some basic workouts below that you can do at home! Choose one or several workouts to do each day. Just because we c… 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
Can We Get Energy From Food?
Saturday, April 4 2020 10:31 AM
Categorized In Nutrition
Energy from Food There’s a right answer to this question. Spoiler: don’t look to quick fixes like energy drinks or triple shots of espresso! Registered Dietician and Wellness Coach, Brooke Floerke, RD, answers the important question below.   Can we get a natural energy boost from food? We live in a hectic, schedule-driven society. It seems as though we just keep getting busier and busier, … 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
Happy Healthy Recipe from a Nutritionist - Breakfast Bars
Friday, April 3 2020 10:18 AM
Categorized In Nutrition
Wanting a better breakfast that will keep you going all day long? Here’s one for you that’s sure to keep you satisfied.This recipe was made by Nutritionist Amy Lemezis, and make about 12 servings. Healthy Oatmeal Breakfast Bars Ingredients: ½ cup vegetable oil ¼ - ½ cup white or brown sugar 1 cup applesauce (no sugar added)  2 cups pla… Read Article
How to Get Better Sleep
Thursday, April 2 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
Workout for Your Arms and Abs
Thursday, April 2 2020 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
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 - 2 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 ge… Read Article
Ways to Reduce Stress and Cope with Coronavirus (COVID - 19)
Tuesday, March 31 2020 12:47 PM
Categorized In Health & Wellness
Reduce Your Stress During COVID-19 These are stressful times, folks. It seems as though every day, every hour really, we hear more difficult news about the virus. How do we eliminate the stress about COVID -19? The truth? You can’t. Don’t be ignorant. Be aware that this is a serious matter…That being said, you don’t want to dive too deep into the negativity… Read Article
HIIT Workout with Variations – Beginner, Intermediate, and Advanced
Tuesday, March 31 2020 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)     Beginner HIIT – 10-15 mi… Read Article
Lower Body 1 - Bodyweight Workout
Monday, March 30 2020 4:35 PM
Categorized In At-Home Workouts
Bodyweight Workout for your Lower Body   Part 1 Forward Lunge - 20 each single leg Stand tall with feet hip-width apart and engage your core. Take a big step forward with your right leg and shift your weight forward. Lower your body until your right thigh is parallel to the floor and your right shin is verticle. Press into your right heel to drive back up to starting position. Complete 20 … Read Article
Stick to Your New Exercise Program!
Monday, March 30 2020 12:35 PM
Categorized In Health & Wellness
Starting an Exercise Program and Sticking with It   Written by Cherilyn Hultquist, Ph.D. Article originally published in the American College of Sports Medicine, Fit Society     How do I begin? Many people struggle with how to actually initiate an exercise program. While intentions are often sincere, an overwhelming amount of available information can make this health… Read Article
Core, Core, Core!
Sunday, March 29 2020 1:10 PM
Categorized In At-Home Workouts
Workout those abs with this intense core workout!     Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds!   Part 2 Side Plank Leg Lift 3 sets of 15 reps Straight Leg Sit ups with a twist  3 sets of 15 reps Crunch Leg Lift  3 sets of 15 reps Rest 30 seconds!    Part … Read Article
8 Benefits of Juicing
Sunday, March 29 2020 12:19 PM
Categorized In Health & Wellness
Juicing!   As you may already know, there are so many benefits to juicing! Juicing is the process of extracting juice from fruits and/or vegetables. What’s the difference between juicing and just drinking a glass of juice?  The resulting liquid from juicing contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit or vegetable (and leaves out all of the added… Read Article
Pre-Workout vs. Post-Workout Meals
Saturday, March 28 2020 2:28 PM
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
Quick And Effective Stretching Routine
Saturday, March 28 2020 9:22 AM
Categorized In Sports, Nutrition & Supplement Guide
We all know how good stretching is for you, and it feels great, too! That’s why I created this short and effective full-body stretching routine that you can follow whether you’re a beginner or an advanced exerciser. The other fantastic part is you can do it anywhere, at any time! Remember to warm up first and never stretch to the point of pain. Hold each stretch li… Read Article
Protein Consumption and Weight-Loss
Friday, March 27 2020 2:35 PM
Categorized In Sports, Nutrition & Supplement Guide
The most important aspect of any program, whether it is weight-loss/gain or for increased strength or performance, is the nutrition. Members and clients at any facility spend significantly more time away from the gym than in the gym, which is why I say results are 80% the nutrition and 20% exercise.  A lot of people are seeking to drop body fat and reach a healthy bodyweigh… Read Article
Dumbbell Exercise for Shoulders
Friday, March 27 2020 2:17 PM
Categorized In At-Home Workouts
Light to Medium Dumbells Single 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
Leg Day - Hitting the biggest muscles in your body
Thursday, March 26 2020 2:51 PM
Categorized In At-Home Workouts
Medium to Heavy Dumbbells *Superset - repeat the moves within that set   Front Loaded Squats - 6x12 reps Wide Squats – 3x10 reps *Superset 3 rounds   Inner Thigh/Hip Adduction – 10 reps each side Lay on one side on the floor, raise bottom leg up Bench Jumps (or stairs) - 3x15 *Superset 3 rounds
Cinnamon Bun Protein Cookies
Thursday, March 26 2020 2:14 PM
Categorized In Sports, Nutrition & Supplement Guide
Ingredients   1 scoop vanilla protein powder 3 T coconut flour sifted 1 T granulated sweetener of choice Pinch sea salt 2 T cashew butter can sub for any nut butter, but cashew is best 1 T pure maple syrup* pinch vanilla extract 1-2 T dairy free milk of choice** 1/2 tsp cinnamon 1/2 tsp granulated sweetener of choice   Instructions   Preheat the… Read Article
Healthy Eating for a Healthy Weight
Wednesday, March 25 2020 4:54 PM
Categorized In Sports, Nutrition & Supplement Guide
A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.  According to the Dietary Guidelines for Americans, a healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products … Read Article
The best back and bicep workout with dumbbells
Wednesday, March 25 2020 3:30 PM
Categorized In At-Home Workouts
Light and Medium weights needed *Superset - repeat the moves within that set Hammer Curls – 10 reps Single Arm Row - 10 reps each side *Superset 3 rounds   Traditional Bicep Curls – 3x12 reps Wide Row – 3x12 reps *Superset 3 rounds   Wide Bicep Curls – 3x12 reps Back Fly – 3x15 reps *Superset 3 rounds
Build your Chest and Triceps with this dumbbell workout
Wednesday, March 25 2020 8:00 AM
Categorized In At-Home Workouts
Light to Medium Dumbells *Superset - repeat the moves within that set Overhead Tricep Extension – 15 reps Chest Press – 10 reps *Superset 3 rounds   Tricep Kickbacks - 15 reps Overhead Pullover – 10 reps *Superset 3 rounds   Diamond pushups - failure Chest Fly – 15 reps *Superset 3 rounds
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