Genesis Health Clubs Blog

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.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
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!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
MICROnutrients vs MACROnutrients
Saturday, May 9 2020 6:09 PM
Categorized In Supplements & Vitamins
If you’re trying to live a healthier lifestyle, you’re most likely going hard in the gym, avoiding fast food dieting fads, and probably focusing on squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about…. Micro-nutrients. And while it’s common to zoom in on whole grain carbs, “healthy” f… Read Article
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.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
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!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Avoid Those Extra Quarantine Calories
Thursday, May 7 2020 2:39 PM
Categorized In Health & Wellness
If you’re anything like me, resisting that extra helping or having a couple pieces of pie can be darn near impossible on a normal day, add in this quarantine and I have no control. We’re not here to tell you to avoid every little urge and craving you get during this tough time (that would just be cruel plus, moderation is key), but here are a few tips to help you avoid the extra, unnecessary … Read Article
5 Benefits of Working with a Personal Trainer
Wednesday, May 6 2020 2:37 PM
Categorized In Personal Training
It’s time to get serious about living a physically fit and healthy lifestyle. The road to achieving your personal health goals requires the kind of perseverance and practice that can be difficult to find all on your own. If getting in shape is at the top of your priority list, a personal trainer may be the answer. Here are just a few of the many benefits of having a personal traine… Read Article
Fitness Myths that might be holding you back
Tuesday, May 5 2020 9:39 AM
Categorized In Health & Wellness
There’s so much information out there about the do’s and don’ts in the fitness world. So many people think they know everything there is to know about the fitness and nutrition world. But who can you believe? Are they all right? How do you know which influencers out there really know their stuff or not? Let’s bust those fitness myths that might be holding you back.   D… Read Article
Get Motivated Again! Tips to get your motivation back!
Monday, May 4 2020 2:03 PM
Categorized In Health & Wellness
We’re starting to see the light at the end of the tunnel. Governors are announcing their phase 1 plans to lift the stay at home order and boy are we ready! There will still be restrictions and life as we know it will forever be changed. The way we socialize will be different, going out in public in general will be different, and our outlook on life will be different. During the stay at home order, our motiva… Read Article
Legs, Legs, Legs!
Sunday, May 3 2020 10:47 AM
Categorized In At-Home Workouts
Ready for Leg Day?   Supersets – do 12 reps of each exercise 3 times, then move onto the next circuit!   Superset 1   Bulgarian split squat (12 each leg) Double pulse jump squats   Superset 2   Reverse Lunge (12 each leg) Mountain climbers (12 each leg, 24 total)   Superset 3   Reverse lunge to knee raise (12 each leg) in/out jump… Read Article
5 Warm-Up Exercises Before a Run
Saturday, May 2 2020 12:56 PM
Categorized In Fitness
There’s nothing quite as great as getting your heart pumping and muscles moving with a nice Spring run. The key to a perfect run is stretching out properly beforehand. Don’t skip this important step – it will only lead to ineffectiveness and pulled muscles. Here are a few good pre-running warm-up exercises to get you started.   Pre-running Warm-up Exercises   1. Swing Legs B… Read Article
Common Mistakes We Make While Working Out | Part 3
Friday, May 1 2020 2:10 PM
Categorized In Fitness
The past few days we’ve been discussing common workout mistakes. Find Part 1 and Part 2 of this series below: Common Mistakes We Make While Working Out | Part 1 Common Mistakes We Make While Working Out | Part 2 Today, we give you part three of the series, ending with the same message that we’ve had all along: be aware of the mistakes you could be making and stay safe while you… Read Article
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