Genesis Health Clubs Blog

Slow Cooker Cinnamon Apple Oatmeal
Sunday, May 31 2020 3:41 PM
Categorized In Recipes
Recipe adapted from The Yummy Life Slow Cooker Cinnamon Apple Oatmeal Makes 7 (3/4 cup) servings Ingredients: 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped) 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk) 1-1/2 cups water 1 cup uncooked steel-cut oats 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener) 1-1/… Read Article
Barriers to Weight Loss and Exercise
Saturday, May 30 2020 2:27 PM
Categorized In Health & Wellness
Originally written by Michelle Stout, ACSM Certified Personal Trainer & Health and Wellness Coach We’ve all heard excuse after excuse before when it comes to reasons why people can't work out... “I don’t have time.” “I’ve tried in the past and I failed.” “Exercise is too hard.” “I have a family and put myself last.” “Exercise … Read Article
2,000 Crunches Does a Belly Good?
Friday, May 29 2020 12:04 PM
Categorized In Fitness
"Doing 2,000 crunches will get me a six-pack." Is this a fact or myth…? If you guessed “fact” then, er, um, WRONG, nope, incorrect! Research has found that crunches have almost no effect on body shaping, which is shocking because we see people at the gym bobbing up and down all the time. Your abdominals, actually comprised of four layers of muscles, all need to be targeted. And remember, t… Read Article
Recommit to Healthy Eating
Thursday, May 28 2020 2:39 PM
Categorized In Nutrition
  The month of May is National Recommitment Month. Now, is the perfect time to recommit to healthy eating! Pay close attention to what you choose to fuel your body with. After all, diet contributes to about 80% of overall health and well-being. If you’ve been hitting the gym but still aren’t seeing results, nutrition might be the answer. In honor of National Recommitment Month, we encour… Read Article
Exercise of the Day - Cable Row
Thursday, May 28 2020 10:55 AM
Categorized In Exercise of the Day
  Andy Held and Josh Ellis show you how to do a cable row that you can perform at the gym or with a band at home!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
The Benefits of Taking Turmeric
Wednesday, May 27 2020 3:55 PM
Categorized In Supplements & Vitamins
Has someone ever talked to you about how awesome turmeric is? Have you ever been told to incorporate the ingredient into your diet or daily supplement intake? Today, we dive deep into Turmeric and the many advantages you get when you consume it. A quick snapshot of this blog? We agree with what you’ve heard. Take turmeric and reap all the health benefits! What is Turmeric? Turmeric is a … Read Article
Exercise of the Day - Pull Up
Tuesday, May 26 2020 10:52 AM
Categorized In Exercise of the Day
  Joe Frangenberg and Josh Ellis teach you how to do a proper pull up and the correct form to accomplish one correctly.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Become the Morning Person You Want to Be
Tuesday, May 26 2020 10:41 AM
Categorized In Health & Wellness
Do you wish you were a morning person? Do you wish you could wake up with energy so that you can fit in a good sweat session or spend some quality time with the fam before work?   Stop wishing! If you long for the day where you wake up to chirping birds and actually enjoy it, it’s time to make some changes so that waking up becomes easy. Here are some tips to help you become that mo… Read Article
Tabata Training
Monday, May 25 2020 10:57 AM
Categorized In Fitness
The Facts: To burn a pound of fat you must burn 3,500 calories. In essence, an individual with more than 50lbs to lose must burn 500 calories per exercise 6x a week to lose one pound of fat. Maximize your Fat Loss With this fact taken in to account we must set the participant on the road to burning this amount at every workout.  With a proper combination of strength training and cardio, you can maximize your fat loss… Read Article
Tips for Enjoying for Memorial Day and Staying Healthy
Sunday, May 24 2020 11:39 AM
Categorized In Health & Wellness
Tomorrow’s Memorial Day! How will you be celebrating the holiday this year? It’s important to remember what Memorial Day is truly about, remembering those who we’ve lost and those who have fought for our country. It’s also known as the unofficial start of summer! This year, however, it’s can also be known as the beginning of our new normal! Places are starting… Read Article
Motivation Tips For When You Don't Feel Like Working Out
Saturday, May 23 2020 4:19 PM
Categorized In Health & Wellness
It’s 9:00 p.m. You just put the kids to bed and it’s time to finally squeeze in your workout for the day. You walk to your dresser to grab your workout shorts when your spouse asks if you want to get caught up on Games of Thrones. You can always work out double hard tomorrow, right? Unfortunately, you’re developing a bit of a pattern. You skipped your morning workout b… Read Article
Looking for Love: If Running Were a Tinder Match
Friday, May 22 2020 5:09 PM
Categorized In Fitness
With butterflies in my stomach, I read the bio again and again, “Slow and steady or a sprint to the finish line; either way, we’ll take it one step at a time.” Although this potential suiter seemed a little out of my league, the words ignited the feeling I get when I hold a 4th of July sparkler—alluringly simple with the potential to burn me. Like a sprinter poised on the… Read Article
Food for thought - Foods that keep your brain sharp
Thursday, May 21 2020 5:05 PM
Categorized In Health & Wellness
The importance of eating healthy goes beyond making sure that you have a balanced diet, are avoiding high caloric meals and drinking enough water. Every food you consume brings with it nutrients and vitamins that build muscle, improve the immune system, and protect the brain from the effects of aging. The brain is made entirely of fatty tissue, 40 percent of which is DHA, the one of the fatty … Read Article
Exercise of the Day - Lat Pull Down
Thursday, May 21 2020 10:49 AM
Categorized In Exercise of the Day
  Josh Ellis and Joe Frangenberg demonstrate how to do a proper lateral pull down.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Tips for Getting up Early to Work Out
Wednesday, May 20 2020 11:24 AM
Categorized In Health & Wellness
It’s 5:00 a.m. on a Thursday and your alarm goes off. You roll over and hit the snooze button, just like you did every day so far this week. And last week. “That’s ok,” you think, “I’ll get in a good workout tomorrow.” Well, you’re not alone. The hardest part of reaching your fitness goals can be just getting started and developing good habits. There is good … Read Article
Butt Blast Cardio Workout
Tuesday, May 19 2020 3:43 PM
Categorized In At-Home Workouts
We've got a great booty workout for you. We recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is to reach 100.   GOBLET SQAUTS:  If you’re advanced, hold a 20-25 lb weight at your chest. Feet hip distance apart and squat squeezing your glutes when you stand. This can be done with just your body weight. Hold your arms acro… Read Article
Is there a quick fix to getting rock-hard abs?
Monday, May 18 2020 3:42 PM
Categorized In Fitness
How do you get a set of rock-hard abs everyone dreams about? Isn’t that the question we’re always asking ourselves (unless you are that person with the rock-hard abs). How do you get from flab to fab? Can you work abs every single day? The answer to that is yes you can but it is not going to give you the results you are hoping for. Your abs are of course muscles, but thin in comparison to other muscles i… Read Article
Summer Grilled Vegetable Salad
Sunday, May 17 2020 2:40 PM
Categorized In Recipes
Recipe by Amy Flannegan, Certified Nutritionist   One concern we see a lot in the nutrition world is how to stay interested in and make healthy foods taste great. A lot of healthy, plant-based meals are lacking in the ingredients that trigger our drool-response—melty cheese, fried or greasy foods, and creamy, buttery sauces. As we continue in spring and are brought into summer, try making fresh fo… Read Article
Healthiest Foods For Your Heart
Saturday, May 16 2020 11:27 AM
Categorized In Nutrition
Originally Written by Brooke Floerke, Registered Dietitian The Facts: 600,000 people die every year of heart disease in the U.S, according to the Center for Disease Control. That’s one in every four deaths. High blood pressure, high LDL cholesterol, and smoking are key risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors. Several other medical con… Read Article
Exercise of the Day - Tricep Extension
Saturday, May 16 2020 10:42 AM
Categorized In Exercise of the Day
  Josh Ellis and Joe Frangenberg demonstrate how to do a proper tricep extension with a pull-down cable rope.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
The Cardio Sandwich - Weights Wedged Between Two Slices of Cardio
Friday, May 15 2020 11:35 AM
Categorized In Health & Wellness
Are you hungry for something that kicks your workout regime up a notch? If so, may we suggest the delicious Cardio Sandwich?     Ingredients: 1. Two sets of cardio (treadmill, elliptical, stair-climber, stationary bike or your favorite heart-raiser) 2. One set of resistance (a few weights, kettlebells, weighted balls or even   push-ups) 3. A pinch of discipli… Read Article
Exercise of the Day - Running Programming
Friday, May 15 2020 11:22 AM
Categorized In Exercise of the Day
  Ben Heithoff and Andy Held are going to go over a running program to follow their 4 part running series that you can incorporate into your fitness routine to practice running, long runs, short runs, sprints, and/or races! You'll learn how to get better at running and speed up and increase your endurance while keeping your body safe from injury in the long run (no pun intended). &nb… Read Article
Slow Cooker Turkey Chili Recipe
Thursday, May 14 2020 12:29 PM
Categorized In Recipes
With all the craziness going on, we are definitely craving those comfort foods. Try this lightened up version of traditional chili to put a smile on your face!   Slow Cooker Turkey Chili: Ingredients: 1 tbsp vegetable oil 1 lb ground turkey 2 (10.75 oz) low sodium tomato soup 2 (15 oz) cans kidney beans, drained and rinsed 2 (15 oz) cans black beans, drained and rinsed 1/2 medium onion, choppe… Read Article
Exercise of the Day - Running Warm-up Series | Part 4
Thursday, May 14 2020 11:20 AM
Categorized In Exercise of the Day
  Ben Heithoff and Andy Held are going to go over a 4 part running warm-up series! Learn proper ways to warm up for a short or long run to prevent injury and to help you during your run. This video is Part 4.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
How Positive Thinking Can Improve Your Health
Wednesday, May 13 2020 11:40 AM
Categorized In Health & Wellness
Accomplishing fitness goals requires a lot of hard work and dedication, but one of the most crucial components of living a healthy lifestyle is attitude. Believing you can do something is the first step toward actually doing it. September 13th is National Positive Thinking Day, and although that date is far, far away, with the pandemic and all the craziness out there, we thought we’d celebra… Read Article
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