Genesis Health Clubs Blog

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

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

"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

  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

  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.      

  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.      

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

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

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

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

  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.      

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

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

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

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

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

  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.      

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

  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

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

  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.      

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

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

Your workout should be right for YOU Personality type helps decide the type of work you enjoy, the people you spend time with, and the hobbies you a drawn to. An extroverted personality type may be drawn to team sports or social outings. On the converse, an introverted personality type might share dinner with a long-time friend or read a book in the corner of a coffee shop. Studies Show... In 2010 the Am… Read Article

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