Genesis Health Clubs Blog

How to Have a Healthy Back - Back Pain Relief Through Exercise
Monday, August 3 2020 10:31 AM
Categorized In Health & Wellness
Did you break a new personal record in the deadlift, but feel like you broke something else the next morning trying to get out of bed? Did you squat the weight of Dumbo, but now feel trampled by a herd of elephants? Did you spend the weekend celebrating the local sport’s team victory by lifting too many bags of ice, but now your lower back feels hungover? Back pai… Read Article
6 Tips to Take you from Beginner to Lifetime Exerciser
Monday, July 27 2020 2:29 PM
Categorized In Health & Wellness
You signed up for a gym membership and started following all the best fitness social media influencers.  – Great! – but now what? You have all these tools to help you stay fit, but you don’t know where to begin!   At Genesis Health Clubs, we want our members to be lifetime gym rats and outdoor enthusiasts because we know that to practice a healthy lifestyle … Read Article
Exercises to Tone Up Your Booty
Thursday, July 23 2020 12:30 PM
Categorized In Health & Wellness
  4 Exercises to Tone Up Your Booty We all long for a pencil skirt-worthy figure that shows off two shapely buns of steel. No need to starve yourself with a crazy diet or dive into an extreme workout regimen. These simple but powerful exercises will tone up your booty in no time.       1. Squats with a Kick This exercise is like a regular squat but includes an extra element to real… Read Article
10 Gym Bag Essentials
Monday, July 20 2020 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.     … Read Article
Protein Balls
Thursday, July 16 2020 5:26 PM
Categorized In Health & Wellness
INGREDIENTS 1 cup old-fashioned oats 2/3 cup toasted shredded coconut (sweetened or unsweetened) 1/2 cup creamy peanut butter 1/2 cup ground flaxseed 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract INSTRUCTIONS Stir everything together. Stir all ingredients together in a large mixing bowl until thoroughly combined. Chill. Cov… Read Article
Be Unstoppable
Monday, July 13 2020 2:29 PM
Categorized In Health & Wellness
One of the biggest challenges to achieving your desired body and obtaining healthy habits begins with motivation. There are many things that impede us from getting into the gym. From injuries, to illnesses, to the everyday stresses of life in general. Here are five tips to help you stay motivated and maintain your health this holiday season!   Start Small Sometimes it’s hard to get a workout routine started because… Read Article
Which Group Fitness Class is Right for You?
Thursday, June 25 2020 3:03 PM
Categorized In Health & Wellness
With all the daily group fitness classes offered at Genesis Health Clubs, it’s hard to know which one is right for you. Which class will help you reach your fitness goals? The simple answer is that all of our classes will help you see lasting results. Specially designed to target specific areas of the body, classes led by our highly trained instructors will lead you to success on your fitness … Read Article
The Warning Signs of Overtraining
Tuesday, June 23 2020 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 too much it can lead to overtraining, which can halt your training routine with serious health concerns… Read Article
Dump Your Fitness Slump!
Thursday, June 11 2020 11:56 AM
Categorized In Health & Wellness
We’ve all been there... Sometimes we just don’t wanna! Sometimes you reach a fitness slump where you can’t get yourself to go to the gym because you have an excuse or a lack of motivation. Genesis is here to help you fix your fitness slump, by answering to the following statements- statements we can all relate to because we’ve all said them one time or another.   Answers to Fix Your Fitn… Read Article
Foods to Keep You Healthy
Tuesday, June 9 2020 11:54 AM
Categorized In Health & Wellness
    With COVID-19 still spreading across the country, we wanted to share some foods and health tips that can keep you healthy. Along with wearing a mask, washing your hands and continuing to social distance, here are some more ways you can help keep yourself healthy and your immune system strong.       Foods to Keep Your Immune System Strong • Oranges and Grapefruits • Ginger… Read Article
Benefits of Yoga
Thursday, June 4 2020 3:37 PM
Categorized In Health & Wellness
“Yoga is the journey of the self, through the self, to the self.” – Bhagavad Gita. For over 5,000 years Yoga has been the staple for healthy, mindful living. It has many benefits. It can help you relax after a stressful day. It can help with mobility and flexibility. It can clear your mind and put you in a meditative state.   You probably know about the traditional ways that Yoga can benefit you, but … Read Article
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 Health & Wellness
"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, th… Read Article
The Benefits of Taking Turmeric
Wednesday, May 27 2020 3:55 PM
Categorized In Health & Wellness
Has someone ever talked to you about how awesome turmeric is? Have you ever been told to incorporate the ingredient into your diet or daily supplement intake? Today, we dive deep into Turmeric and the many advantages you get when you consume it. A quick snapshot of this blog? We agree with what you’ve heard. Take turmeric and reap all the health benefits! What is Turmeric? Turmeric is a bright yellow … Read Article
Become the Morning Person You Want to Be
Tuesday, May 26 2020 10:41 AM
Categorized In Health & Wellness
Do you wish you were a morning person? Do you wish you could wake up with energy so that you can fit in a good sweat session or spend some quality time with the fam before work?   Stop wishing! If you long for the day where you wake up to chirping birds and actually enjoy it, it’s time to make some changes so that waking up becomes easy. Here are some tips to help you become that mo… Read Article
Tabata Training
Monday, May 25 2020 10:57 AM
Categorized In Health & Wellness
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
Tips for Enjoying for Memorial Day and Staying Healthy
Sunday, May 24 2020 11:39 AM
Categorized In Health & Wellness
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
Food for thought - Foods that keep your brain sharp
Thursday, May 21 2020 5:05 PM
Categorized In Health & Wellness
The importance of eating healthy goes beyond making sure that you have a balanced diet, are avoiding high caloric meals and drinking enough water. Every food you consume brings with it nutrients and vitamins that build muscle, improve the immune system, and protect the brain from the effects of aging. The brain is made entirely of fatty tissue, 40 percent of which is DHA, the one of the fatty … Read Article
Is there a quick fix to getting rock-hard abs?
Monday, May 18 2020 3:42 PM
Categorized In Health & Wellness
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 in… Read Article
Healthiest Foods For Your Heart
Saturday, May 16 2020 11:27 AM
Categorized In Health & Wellness
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 condit… Read Article
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
How Positive Thinking Can Improve Your Health
Wednesday, May 13 2020 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 far, far away, with the pandemic and all the craziness out there, we thought we’d celebra… Read Article
What’s Your Fitness Personality?
Tuesday, May 12 2020 11:20 AM
Categorized In Health & Wellness
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
Weight Loss and the 80% Nutrition, 20% Exercise Rule
Monday, May 11 2020 12:36 PM
Categorized In Health & Wellness
When it comes to losing weight, we’ve all heard the formula “it’s 80% nutrition and 20% exercise.” What exactly does this mean and is there any truth to it? Let’s take a deeper look. The 80/20 Rule Creating a Caloric Deficit According to experts, weight loss is achieved when you take in fewer calories than you burn. To shed one pound, you need to burn or have … Read Article
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
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