Genesis Health Clubs Blog

Are you hurting yourself while working out? Don’t! Yesterday, we talked about workout mistakes that are 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 more you more mistakes to be aware of, so… Read Article

Ben Heithoff and Andy Held are here to show you how to do a band X walk to warm up with before you do any lower body workouts, getting great activation in your glutes and some upper body as well!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.        

Let’s face it: We all talk big when it comes to working out. A lot of us assume that we know our stuff or claim to be experts when it comes to proper form. But 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 mistakes. Mistakes that could lead to a maj… Read Article

Ben Heithoff and Andy Held are here to show you how to do a band pull apart, the techniques behind this exercise, and how to maximize your rear delts!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.        

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.     GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.        

Who needs exercise when you’re an Excel champ and can run pivot tables in your sleep? Well, it turns out that individuals working in a chair 8-10 hours a day need exercise the most.  As we continue working at the office or from home during COVID-19, most of us will continue working at a desk. The typical American working 9-5, even while doing cardio five times a week for thirty minutes, may still… Read Article

Ben Heithoff and Andy Held are going to go over the kettlebell swing or dumbbell swing and go over proper form and progressions with this exercise!    GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.

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

Ben Heithoff and Andy Held are going to go over lunge and lunge progressions to maximize your workout without the risk of injury!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.

Ben Heithoff and Andy Held are going to go over push-up form and push-up modifications to utilize all muscle groups activated during this exercise!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.

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

Ben Heithoff and Bri Nelson are here to show you how to do side planks and modifications of correct posture to get the most out of your workout!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.

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

Ben Heithoff and Andy Held are here to show you how to do proper dumbbell bicep curls for an effective arm workout!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.        

All you need is 5 ingredients, 6 if you add protein powder. This nutrient packed shake is perfect as a breakfast or snack! If you need a quick and easy option, this smoothie is perfect for you! Find out more amazing smoothies on Fit Foodie Finds     Ingredients 1 Frozen Banana (in place of ice - if not frozen, add ice) 2 Tbs Peanut Butter 1/4 cup of peanuts 1 cup of Unsweetened Almond Milk (star… Read Article

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

Ben Heithoff and Andy Held are here to show you how to do dumbbell rows with correct posture and the do's and don'ts of doing so for your best back workout.  

Bri Nelson & Ben Heithoff are here to show you how to do a proper hip thrust, staying aligned, and engaging your glute muscles!     Get a FREE online personal training session with our expert personal training coaches.              

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

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

Ben Heithoff and Andy Held are here to show you how to plank correctly by showing you the do's and don'ts of positioning your body for a plank to really feel the burn in your core!   Get a FREE online personal training session with our expert personal training coaches.         

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 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

Ben Heithoff and Andy Held are here to show you how to properly and effectively squat without the risk of injury and to get the max out of your squats in your daily exercises.   Get a FREE online personal training session with our expert personal training coaches.           

Stretches for Your Glutes and Legs!   Do each stretch in 3 sets. Hold each stretch for 5 seconds.   Part 1 Hip Flexor Chair Stretch 3 x 5 reps each leg Inchworm 3 x 10  90/90 Hip Mobility 3 x 5 reps each leg     Part 2 Elevated Stride Elbow Tuck  3 x 5 reps each leg Elevated Stride Hip Flexor Mobility 3 x 5 reps each leg External Hip Mobilit… Read Article