Genesis Health Clubs Blog

5 Ways to Make Your New Year's Diet and Fitness Resolutions Stick
Monday, December 27 2021 11:02 AM
Categorized In Health & Wellness
It’s that time of the year again—the time when you’re motivated to make a change and stick to it. However, that motivation can quickly wither away as the new year becomes, well, not so new anymore. Diet and fitness changes are among the most common New Year’s resolutions, and it comes as no surprise that it’s one of the busiest times for gyms. Ther… Read Article
Paleo Pumpkin Pie Recipe for Thanksgiving
Tuesday, November 23 2021 12:32 PM
Categorized In Recipes
Obsessed with pumpkin? So are we! There are so many recipes out there to enjoy this Fall, but a lot of the pumpkin spice favorites are packed with fat and tons of sugar. Thanksgiving is this Thursday! Make your pumpkin pie Paleo this Thanksgiving and stay on track with your fitness goals!  Yes, it's okay to treat yourself every once in a while. But if you're … Read Article
Bring Back Health to Holiday Meals | Keep it Healthy this Thanksgiving
Sunday, November 21 2021 12:17 PM
Categorized In Nutrition
With all the Friendsgivings, holiday get-togethers, office parties, and the extra sweet treats baked back at home, it can be hard to make it through the holiday season without adding 200-300 calories a day to your diet. With Thanksgiving just around the corner, we have some holiday health advice to help you stay on track and meet your fitness goals! Use the following good-to-know, keep-me-strong kind of he… Read Article
Barriers to Weight Loss and Exercise | How to Get Motivated
Thursday, November 4 2021 2:27 PM
Categorized In Health & Wellness
We've all been there. One week you're in the gym five times a week, you're eating right, going to sleep at a decent time, and taking walks just to meditate. The following week, you're tired, you don't wanna, you just don't feel like it - you'd rather watch movies, wear PJs and binge eat an entire tube of cookie dough by yourself. It's normal to get bored of a routine or find an excuse not to continue health… Read Article
10 Gym Bag Essentials | Don't Forget #2!
Wednesday, October 27 2021 10:28 AM
Categorized In Health & Wellness
Have you ever gotten to the gym and suddenly realized that you forget a hair tie? Or even worse, your sports bra or running shoes? You are not alone! Let's talk about gym bag essentials and what you can pack now so you don't forget later.  Pro Tip: Keep essentials in your bag and change out the items that need washing after use. Below are ten of the items we feel we can’t be caught without. Top 10 Gym Bag … Read Article
Bodyweight Workout - Upper Body
Thursday, October 14 2021 5:27 PM
Categorized In At-Home Workouts
  Today, we present our members and the public with an at-home workout for all ages and skill levels. The following bodyweight workout is designed for your upper body, with no weight machine or free weights needed. Let’s get it, fit fam!   Upper Body Workout You Can Do At Home   Part 1   Bird Dog Crunch - 30 reps (15 reps each side) Begin on all fours in a tabletop po… Read Article
The Skinny on Cheat Meals | What's the Science and How Do I Use Them?
Saturday, October 2 2021 12:00 AM
Categorized In Nutrition
When it comes to weight loss, the hardest part for most of us is diet. No questions asked. Point blank, period. Why? Because we all have a HUGE sweet tooth, a need for heavy carbs, or those ooey-gooey meals we know we shouldn't have while trying to get fit or be healthy. Cheat Meals Boost Your Metabolism... Say what? With most diets and nutritional health in general, th… Read Article
8 Things to Avoid After Your Workout is Done
Wednesday, August 25 2021 5:23 AM
Categorized In Health & Wellness
Are you NOT achieving your fitness goal? Are you having trouble finding results?  There are so many variables that can keep you from reaching fitness success. Maybe it's a lack of consistency, a poor diet, or perhaps something you're doing after working out... Say what? That's right! Just as important as it is to workout and eat all the right foods, it's also what you do after gym time … Read Article
Pre-Workout vs. Post-Workout Meals
Sunday, August 1 2021 2:28 PM
Categorized In Nutrition
Pre- and post-workout meals play a key role in the effectiveness of your training sessions. They help you perform your best and shape your results. Let’s take a deeper look into the purpose of pre-workout vs. post-workout meals, meal timing, and what to eat. Pre-Workout Meals The purpose of a pre-workout meal is simple: to fuel your activity and give your body what it needs to perform at its peak. … Read Article
The Warning Signs of Overtraining
Thursday, July 8 2021 4:49 PM
Categorized In Health & Wellness
Are you a workout junkie? Maybe in the gym more than five times a week or sometimes putting in two workouts a day? For this alone, we applaud you! It’s truly incredible that you take the time and put in the work, day in and day out, to reach your fitness goals. That being said, if you overwork your body and find yourself asking, "am I working out too much?" you might be overtraining, which can halt your… Read Article
6 Reasons You Should Spin 1x A Week!
Tuesday, July 6 2021 1:46 PM
Categorized In Fitness
The Health Benefits of Spinning & 6 Reasons to Cycle It may come as no surprise that there is a mountain of benefits when it comes to spinning. Great for weight loss, heart health, mental health, legs, butt, and core. If you haven't tried this incredible way to work both your mind and body, we highly recommend that you join a spin class at Genesis Health Clubs and see what all the fuss is about. Improved Heart Health … Read Article
How to Get Better Sleep
Wednesday, June 23 2021 11:32 AM
Categorized In Health & Wellness
What keeps you up at night? It’s probably not the monsters in your closet. The amount of sleep needed varies from person to person. One person may be happy with four hours of sleep each night, while another person may easily sleep ten hours. No matter how long you sleep, quality sleep is essential for quality wellness. If you’re not sleeping through the night, your body could be telling you something import… Read Article
Is There a Quick Fix to Getting Rock-Hard Abs?
Wednesday, June 9 2021 3:42 PM
Categorized In Fitness
How do I get a set of rock-hard abs? Isn’t that the question we are always asking ourselves? Unless you are the person with rock-hard abs already... If so, then KUDOS! The truth of the matter is, most of us want the six-pack but are a bit far away or maybe just nearly there. So, how does one get from flab to fab? Nearly there to there? Can you work your abs every single day to get there? The answer to … Read Article
Tips for Enjoying Memorial Day and Staying Healthy
Thursday, May 27 2021 11:39 AM
Categorized In Health & Wellness
How will you be celebrating Memorial Day this year? As we celebrate, it’s important to remember what Memorial Day is truly about: remembering those who we have lost and those who have fought for our country. To all those individuals, inside and outside the Genesis gym walls, we thank you for your selfless service. You will not be forgotten. A significant holiday of remembrance and … Read Article
HIIT Workout with Variations | Beginner, Intermediate, and Advanced
Thursday, May 20 2021 10:09 AM
Categorized In At-Home Workouts
One HIIT Workout, Three Variations! Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability. Perform each move 30 seconds on, 30 seconds off for however long the workout takes: Beginner (10-15 minutes) Intermediate (20 minutes) Advanced (30 minutes)   Wanting to know what HIIT can do for you a… Read Article
What Is BMI? How to Calculate Body Mass Index
Monday, May 17 2021 10:58 AM
Categorized In Health & Wellness
BMI stands for Body Mass Index Body Mass Index (BMI) is the calculation of body weight in relation to height. It’s used to indicate whether a person is underweight, overweight, obese, or at a healthy weight for his or her height. BMI isn’t as accurate as methods that directly measure body composition, like hydrostatic weighing or Bioimpedance Analysis (BIA). But, it provides a reasonable estimate of body fat for most … Read Article
MICROnutrients vs. MACROnutrients
Sunday, May 16 2021 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 or dieting fads, and probably focusing on your carb and healthy fats intake, along with squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about? Micronutrients. While it’s incredibly common to zoom i… Read Article
What's the Difference Between Yoga and Pilates?
Thursday, May 13 2021 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 … Read Article
Swap It! Lower your Sugar Intake with Healthy Alternatives
Thursday, May 13 2021 4:10 PM
Categorized In Nutrition
Alrighty, folks. The holiday season is over. What does that mean? It means we have no excuse! It means we have the opportunity to lower our sugar intake with fewer temptations around. Without Grandma asking you to try her new batch of freshly baked Christmas cookies, without those holiday parties and dessert trays calling your name, without those ever-tempting chocolates going on sa… Read Article
500 Rep Challenge
Wednesday, May 12 2021 12:19 PM
Categorized In At-Home Workouts
Complete all exercises for a whopping total of 500 reps, and feel confident and accomplished today! Rest when needed. 500 Rep Challenge   50 high knees 50 pushups 50 sit-ups 50 snap jumps 50 pulse squats 50 burpees 50 mountain climbers 50 tricep dips 50 step-ups – 25 each side 50 ab bikes   Workout from https://www.froyotofit… Read Article
Five Benefits of High-Intensity Interval Training (HIIT)
Wednesday, May 12 2021 11:12 AM
Categorized In Fitness
High-Intensity Interval Training, or HIIT, is an ideal workout for people who have busy schedules. Research shows you can achieve more progress in a fifteen-minute interval training session, three times per week than you could by just jogging on the treadmill for an hour. Find more details on the differences between steady state cardio and HIIT through the blog below: HIIT vs. Cardio It… Read Article
Dumbbell Exercise for Shoulders
Tuesday, May 11 2021 2:17 PM
Categorized In At-Home Workouts
Grab some light to medium dumbells, it's time for an awesome shoulder workout!  Genesis Shoulder Workout: Weight external rotation - 2x8 reps each side Hold weights out in front of you and rotating to either side Lateral Raises - 3x10 reps/12 reps/15 reps Front Raises - 3x15 reps Up Right Rows - 3x20 reps Overhead Shoulder Press - 3x15 Shoulder Shrug - 3x15    … Read Article
Workout for Your Arms and Abs
Thursday, May 6 2021 11:32 AM
Categorized In At-Home Workouts
Arms and Abs Workout Complete each circuit as many times within 8 minutes then repeat! This 30-minute arms and abs workout is sure to make you sore tomorrow. Circuit 1 Jacknife Abs – 20 total (10 each leg)   Tricep Dips – 15   Striaght Leg Situps with a Twist – 10 each side   Pushups – 15       Circuit 2 Toe Taps … Read Article
Squats, Lunges, and Glutes - It's Leg Day!
Monday, April 26 2021 10:06 PM
Categorized In At-Home Workouts
Medium to heavy weights or no weight at all. It's up to you! Don't have weights at home? Find items at home to use such as a gallon of milk or laundry detergent. 30 seconds each move 15-second rest – 1 minute per combo 1-minute rest between each set   Set 1 Squat (Option: Hold weights at shoulders) Reverse Lunge - alternating (Option: Hold weights at sides) … Read Article
Slow Cooker Cinnamon Apple Oatmeal
Monday, April 26 2021 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
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