Genesis Health Clubs Blog

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 this is a serious matter…That being said, you don’t want to dive too deep into the negativity pool… 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 Plank Leg Extensions 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 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. T… Read Article
Quick And Effective Stretching Routine
Saturday, March 28 2020 9:22 AM
Categorized In Health & Wellness
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 listed for 15-30 seconds, rep… Read Article
Protein Consumption and Weight-Loss
Friday, March 27 2020 2:35 PM
Categorized In Nutrition
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 bodyweight. Most understand the n… 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 Recipes
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 oven to 350 degrees. Line… Read Article
Healthy Eating for a Healthy Weight
Wednesday, March 25 2020 4:54 PM
Categorized In Nutrition
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 Includes lean meats, pou… 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
Habits of Fit People
Tuesday, March 24 2020 4:03 PM
Categorized In Health & Wellness
Do you ever get caught up comparing yourself to others (don’t we all at times?) or think, “What’s their secret?” You’re not alone! Social Media has made it such that we all wonder how they really do it! Don’t you fret, we’ve got some insider tips for you! Confession – there’s no secret or magic to it! With a few small changes, you too can live a fit and healthy lif… Read Article
HIIT Cardio
Tuesday, March 24 2020 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 1-minute break between each set   Set 1 Cross Jacks – Stand with your feet shoulder width apart and arms straight out. Jump and cross your right foot over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. Cross S… Read Article
5 Simple Post-Workout Snacks
Monday, March 23 2020 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 from pushing them during your workout.  Here are 5 great snacks to refuel your body.   Peanut Butter & Banana on Rice Cakes   If you’… Read Article
Load up your weights for Leg Day
Monday, March 23 2020 8:32 AM
Categorized In At-Home Workouts
Medium to Heavy Dumbbells  *Superset - repeat the moves within that set   Single Leg Hip Abduction – 10 reps each side Lay on one side on the floor, raise top leg up Goblet Squats – 20 reps Hold weights at chest *Superset 3 rounds   Deadlift – 15 reps Forward Step Lunges – 20 reps each side *Superset 3 rounds   Hip Thrust (bridges) – 15 reps Bench Step-ups (or stairs) - 12 reps each side *Superset 3 rounds
5 Baby Steps to Creating a Workout Routine for Beginners
Sunday, March 22 2020 11:51 AM
Categorized In Health & Wellness
The world of workout doesn’t have to be intimidating. Regardless of where you are in your fitness journey, Genesis is here to help you live a healthy lifestyle. Here are just a few tips for creating a workout routine for beginners: Evaluate your current physical activity Even at the beginner level, everyone performs at varying degrees of physical activity. Take a moment to writ… Read Article
Swap It! Lower your Sugar Intake with Healthy Alternatives
Saturday, March 21 2020 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
HITT Abs At-Home Workout
Thursday, March 19 2020 9:44 AM
Categorized In At-Home Workouts
Part 1 Tuck Jumps - 30 seconds Stand with your feet about hip-width apart. Get down into a half squat position and explode off the ground, while bringing your knees as close to your chest as possible. Land softly on the balls of your feet with a bend in your knees, before exploding back up. Continue this movement for 30 seconds. Ab in and Ab outs - 10 total reps Lie flat on the floor and look up t… Read Article
Bodyweight Workout - Upper Body
Tuesday, March 17 2020 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
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