Genesis Health Clubs Blog

Common Mistakes We Make While Working Out | Part 2
Thursday, April 30 2020 2:03 PM
Categorized In Health & Wellness
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
Exercise of the Day - Band X Walk
Thursday, April 30 2020 9:32 AM
Categorized In Exercise of the Day
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.        
Common Mistakes We Make While Working Out | Part 1
Wednesday, April 29 2020 12:05 PM
Categorized In Health & Wellness
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 majo… Read Article
Exercise of the Day - Band Pull Apart
Wednesday, April 29 2020 9:24 AM
Categorized In Exercise of the Day
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.        
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.     GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.        
9 to Fine! Stay Healthy Beind A Desk
Tuesday, April 28 2020 12:30 PM
Categorized In Health & Wellness
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
Exercise of the Day - Kettlebell Swing
Monday, April 27 2020 5:41 PM
Categorized In Exercise of the Day
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.
Healthy Banana Coconut Crumb Muffins
Monday, April 27 2020 3:40 PM
Categorized In Nutrition
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, choppe… Read Article
What’s the Difference Between Yoga and Pilates?
Sunday, April 26 2020 4:22 PM
Categorized In Fitness
Yoga and Pilates are often put into the same category, but they each have key differences. They both look like a relaxing way to exercise, so how do you choose between them? Pilates and yoga both use a mat, both are available as a group fitness class at the gym and both help to create a lean, toned physique. Here are the main differences between Pilates and yoga so you can decide which is best fo… Read Article
Exercise of the Day - Lunges
Sunday, April 26 2020 4:08 PM
Categorized In Exercise of the Day
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.
Exercise of the Day - Pushups
Saturday, April 25 2020 4:10 PM
Categorized In Exercise of the Day
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.
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
Exercise of the Day - Side Planks
Friday, April 24 2020 9:37 PM
Categorized In Exercise of the Day
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.
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
Exercise of the Day - Bicep Dumbbell Curl
Thursday, April 23 2020 5:05 PM
Categorized In Exercise of the Day
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.        
Peanut Butter Green Smoothie
Thursday, April 23 2020 11:59 AM
Categorized In Nutrition
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 (st… 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 - Dumbbell Rows
Tuesday, April 21 2020 4:55 PM
Categorized In Exercise of the Day
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.  
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!     Get a FREE online personal training session with our expert personal training coaches.              
Ground Chicken Tacos
Tuesday, April 21 2020 4:34 PM
Categorized In Nutrition
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 Ing… 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
Exercise of the Day - Plank
Monday, April 20 2020 10:17 AM
Categorized In Exercise of the Day
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 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
Exercise of the Day - Squats
Friday, April 17 2020 4:53 PM
Categorized In Exercise of the Day
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.           
©2020 Genesis Health Clubs