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
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
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
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
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     Ready for more workouts?  There are s… 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     Ready for more w… Read Article
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   Ready for more workouts?  Th… Read Article
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
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 re… Read Article
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
HITT Abs At-Home Workout
Thursday, March 19 2020 9:44 AM
Categorized In At-Home Workouts
Ready for a HIIT Workout? We got you with this core-crushing workout! Want to learn more about how you can get strong abs? Check out the blogs below: 2,000 Crunches Does a Belly Good? Is There a Quick Fix to Getting Rock Hard Abs? Now, let's workout!   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, … Read Article
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