Genesis Health Clubs Blog

Common Workout Mistakes & How to Avoid Them
Tuesday, June 15 2021 12:05 PM
Categorized In Fitness
Let’s face it! We all talk big when it comes to working out. Many of us assume that we know our stuff or claim to be experts when it comes to proper form. But honestly, are we? Unless you were born all-knowing and almighty, unless you’ve studied, thoroughly researched, and/or work or have worked in the fitness industry, you might be making some workout mistakes. Common workout mistakes… 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
Monday is Memorial Day! How will you be celebrating the holiday 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 ho… Read Article
HIIT vs. Cardio
Monday, May 17 2021 4:50 PM
Categorized In Health & Wellness
Unless you’ve been living under a rock you’ve probably heard of High-Intensity Interval Training, or have at least seen how popular it’s become or how it’s taking the fitness industry by storm. When it comes to working out for weight loss, generally, people think of steady state cardio at the top of the pound-shredding list, and those people would be right. Cardio is a great way to lose fat, but it's not … Read Article
What Is BMI?
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
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
5 Simple Post-Workout Snacks
Wednesday, May 5 2021 3:05 PM
Categorized In Recipes
You might think that reaching for a snack after a workout is counter-productive, but you actually want to feed your body some calories to help replace energy stores in your muscles. A protein snack also helps build and repair muscles that were affected by pushing them during your workout.  Here are 5 great snacks to refuel your body. 5 Easy Post-Workout Snacks 1. Peanut Butter & Banana on Rice Cakes&n… Read Article
8 Things to Avoid After Your Workout is Done
Monday, May 3 2021 5:23 AM
Categorized In Health & Wellness
Having some trouble finding results? Perhaps it's something you're doing after working out...The time has come to delve into some post-workout pitfalls that you should avoid at all costs! Things to Avoid After Your Workout is Done Pitfall #1: Not Stretching Targeted Muscles Once the workout is done you should stretch the muscles that were just targeted. This will not only help them recov… Read Article
Pre-Workout vs. Post-Workout Meals
Tuesday, April 27 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. T… 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
HIIT Cardio
Monday, April 26 2021 12:00 AM
Categorized In At-Home Workouts
3 sets – 5 moves per set – repeat for 2 rounds 30 secs per workout with a 15-second break in between A 1-minute break between each set Want to learn about the differences between steady state cardio and HIIT, or the benefits of HIIT altogether? Read the blogs below! benefits of HIIT HIIT vs. Cardio   Set 1 Cross Jacks – Stand with your feet shoulder-width apart and arms straight out. … Read Article
How Positive Thinking Can Improve Your Health
Wednesday, April 21 2021 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 a bit far away, it's never too early to celebrate or recognize the importance of an opti… Read Article
Happy Healthy Recipe from a Nutritionist - Breakfast Bars
Wednesday, April 21 2021 10:18 AM
Categorized In Recipes
Wanting a better breakfast that will keep you going all day long? Here’s one for you that’s sure to keep you satisfied.This recipe was made by Nutritionist Amy Lemezis, and make about 12 servings. Healthy Oatmeal Breakfast Bars Ingredients: ½ cup vegetable oil ¼ - ½ cup white or brown sugar 1 cup applesauce (no sugar added)  2 cups plain… Read Article
Protein Balls
Tuesday, April 13 2021 5:26 PM
Categorized In Recipes
QUICK & EASY PROTEIN FIX: PROTEIN BALLS Ready for a delicious and healthy snack that provides a boost of energy? Check out this quick and easy protein ball recipe - a perfect pre-workout snack that combines essential protein with good carbs and healthy fiber! INGREDIENTS 1 cup of oats 2/3 cup unsweetened coconut (optional - toast it for extra flavor!) 1/2 cup creamy or crunchy peanut butter 1/2 cup ground flaxseed … Read Article
Cardio Blast - Burn Calories Like Never Before!
Tuesday, April 13 2021 2:32 PM
Categorized In At-Home Workouts
30 seconds per move, 15 second rest – 1 minute per combo move 1 minute rest per set   Set 1 Skaters Burpee Combo: 4 skaters – 1 burpee   Set 2 Squat Jump Bound – shuffle back Cross Jacks Combo: Sqaut Jump Bound Forward – Cross Jacks Back   Set 3 Butt Kickers In and Out Jump Squats Combo: 4 Butt Kic… Read Article
Core, Core, Core!
Tuesday, April 13 2021 1:10 PM
Categorized In At-Home Workouts
Work out those abs with this intense core workout!     Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds!   Part 2 Plank Leg Extensions 3 sets of 15 reps Straight Leg Sit-ups with a twist  3 sets of 15 reps Crunch Leg Lift  3 sets of 15 reps Rest 30 seconds!    Par… Read Article
Upper Body Stretch
Friday, April 9 2021 10:13 AM
Categorized In At-Home Workouts
Stretches for your Arms, Back, and Neck! After arm day, stretch it out! Help yourself recover and get back to it, with these amazing upper body stretches! Do each stretch in 3 sets of 5 reps. Hold each stretch for 5 seconds.   Part 1 Single Arm Pec Stretch 3 x 5  Single Arm Lat Stretch 3 x 5 Forearm/Bicep Stretch 3 x 5     Part 2 Double Arm Lower… Read Article
Lower Body Stretch
Thursday, April 8 2021 10:27 AM
Categorized In At-Home Workouts
Stretches for Your Glutes and Legs! Extra sore from a hard-core workout at Genesis Health Clubs? In need of some major stretch time? We got you! Here are some amazing lower body stretches that will help you recover. Do each stretch in 3 sets. Hold each stretch for 5 seconds.   Part 1 Hip Flexor Chair Stretch 3 x 5 reps each leg Inchworm 3 x 10  90/90 Hip Mobility 3 x 5 reps each leg … Read Article
Peanut Butter Green Smoothie
Tuesday, April 6 2021 11:59 AM
Categorized In Recipes
Perfect Post-Workout Smoothie: Peanut Butter Green Smoothie All you need is 5 ingredients, 6 if you add protein powder. This nutrient-packed shake is perfect as a breakfast or as a post-workout snack! If you need a quick and easy option, this smoothie is perfect for you! And with 22 grams of protein, you can feel confident refueling with it after a hard workout.   Ingredients 1 Frozen Banana (in place o… Read Article
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