Genesis Health Clubs Blog

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, … 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!      
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.        
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
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.        
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
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.          
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).            
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.          
Exercise of the Day - Running Warm-up Series | Part 3
Wednesday, May 13 2020 11:18 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 3.        
What’s Your Fitness Personality? Take the Quiz!
Tuesday, May 12 2020 11:20 AM
Categorized In Health & Wellness
Your workout should be right for YOU | Find Your Fitness Personality You are your own person. Your personality makes you special! Just as important as it is to find the friends that suit your personality, it's also important to find the workouts that suit you as well. If you enjoy doing something, you're likely to do it again. If you don't, you're likely to quit and never go back. By this logic, if you fin… Read Article
Exercise of the Day - Running Warm-up Series | Part 2
Tuesday, May 12 2020 11:11 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 2.        
Exercise of the Day - Running Warm-up Series | Part 1
Monday, May 11 2020 3:22 PM
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 1.        
How to pamper yourself during the quarantine on Mother’s Day
Sunday, May 10 2020 5:29 PM
Categorized In Health & Wellness
We hope all our Mothers out there are having a wonderful Mother’s Day. It’s one for the books that’s for sure. You may not be going to a nice brunch or dinner, or getting a spa day this year, but that does not mean you don’t get to pamper yourself today.   Here are some tips on things you and your children can do to pamper yourself on your special day.   Get a Mani-Pedi Thi… Read Article
Exercise of the Day - Loaded Squat
Sunday, May 10 2020 3:19 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are here to show you loaded squats, different variations, and movements you can do with this exercise to add a more challenging step to your squat at home or in the gym! Proper form is essential in a squat and they will make sure you nail it!          
Exercise of the Day - Mountain Climbers
Saturday, May 9 2020 3:14 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are demonstrating mountain climbers and progressions you can do while performing this exercise and using proper form.          
Healthy White Chicken Chili
Friday, May 8 2020 5:33 PM
Categorized In Recipes
Healthy White Chicken Chili is a 30 minute dinner with chicken breast, white beans, corn, cumin and yogurt. Easy to make on the stove, crockpot or Instant Pot. Author: Olena of ifoodreal.comPrep Time: 5 minutesCook Time: 25 minutesTotal Time: 30 minutesYield: 6 servings 1xCategory: Soup and StewMethod: Stove, Instant Pot, Slow CookerCuisine: Mexican   Ingredients 1.5 lbs (3 medium) boneless and skinles… Read Article
Exercise of the Day - Suitcase Row
Thursday, May 7 2020 5:14 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are here to show you how to do suitcase rows! This workout works it all - core, back, legs, and glutes!          
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