Genesis Health Clubs Blog

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 next week! 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 wo… Read Article

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 an extra 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-s… Read Article

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 ha… Read Article

Back to school might a look a little different this year than any other. We, as parents, have been faced with difficult decisions. Do we keep our kids home, do we send them to school, how will they handle wearing a mask all day… so many unknowns! One thing is consistent, the rush of back-to-school craziness! School supplies, new outfits, books, a working station if you are now schooling from home,… Read Article

    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 • Gin… 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

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

In this series about nutrition labels so far, we have discussed the history in Part 1 and the nutrients listed in Part 2. Today, we tie it all together, answering the important question… Can You Trust Nutrition Labels? Unfortunately, nutrition labels aren’t as transparent as we – the consumers – might hope. Margin Of Error The law allows a margin of error of… Read Article

Picture this: you’re on a cheesy game show just steps away from winning an enormous amount of money. The final question posed to you: “What do all the food items in the inner aisles of a grocery store have in common that raw fruits and vegetables don’t?” Did you answer, “They all have their nutrition facts listed on them”? If so, then… DING, DIN… Read Article

Have you ever wondered about those nutrition labels plastered on all your favorite food items? Nutrition Labels, Explained - Part 1 In this three-part series, we dive deep into nutrition charts, their history and their nutrients listed. Before we break down the nutrients, here’s a history lesson on how nutrition charts came to be. History of the Nutrition Facts Label The beginni… Read Article

Energy from Food There’s a right answer to this question. Spoiler: don’t look to quick fixes like energy drinks or triple shots of espresso! Registered Dietician and Wellness Coach, Brooke Floerke, RD, answers the important question below.   Can we get a natural energy boost from food? We live in a hectic, schedule-driven society. It seems as though we just keep getting busier and busier, … Read Article

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

The most important aspect of any program, whether it is weight-loss/gain or for increased strength or performance, is the nutrition. Members and clients at any facility spend significantly more time away from the gym than in the gym, which is why I say results are 80% the nutrition and 20% exercise.  A lot of people are seeking to drop body fat and reach a healthy bodyweight. Most understand the n… Read Article

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.  According to the Dietary Guidelines for Americans, a healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products Includes lean meats, pou… Read Article

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

In the 1930’s a research study released findings that those who consume more calories weigh more than those who do not. Ever since diets that promote calorie counting have used this model to inspire weight loss through cutting calories. What is a calorie? Calories are not a measure of how much food you have consumed, they are a measure of energy. One calorie contains approximately enough heat/energy to r… Read Article

Here’s the short answer: vegetarians don’t eat meat (including poultry and fish) but may eat dairy, eggs or both. Vegans take it a step further and don’t consume any animal products. Many vegans also avoid clothing, personal care and household products that are tested on animals or contain animal products. All vegans are vegetarians, but not all vegetarians are ve… Read Article

A low carb diet can be hard to navigate, especially for beginners that are just getting familiar with the idea. Studies show that low-carb diets can result in weight loss and improved health markers, and just about everyone knows someone who has tried it once or twice. If you’re curious about hopping on the low carb train too, here’s where to start. What Is a Low Carb Diet? A low carb diet is one… Read Article

The crush of back-to-school backpacks, meet the teachers and school lunches is upon us. Don’t drown in the ads for “healthy” snacks; we’ve got some creative tips to help make food healthy and fun, without eating up all your time!   Healthy Grab easy to eat fruits and veggies for snacks, not chips and cookies! Some of our favorites are: baby carrots, berries, grapes (try… Read Article

The struggle is real. Eating healthy during the holidays almost requires a well thought out strategy so you don’t go over the deep end. We get it. Luckily, it’s possible to stay on track and enjoy your holidays, with a healthy diet by following a few simple steps during the holiday season. 1. Don’t Skip Meals Resist the urge to “save up” your calories and skip mea… Read Article

After learning that Omaha ranks in the bottom 25% on an America’s healthiest cities study done by Niche in 2016, we decided to do our part in helping the city of Omaha creep higher on the list. We provide easy gym access, but what about nutrition? As we all go to restaurants (hopefully in moderation!), it’s important to know which ones won’t leave you helplessly craving the wrong meal. Here are… Read Article

It can sometimes feel as though it’s hard to have a social life while being conscious about what you’re consuming. Keep in mind that indulgence is the key to leading a balanced life, so it’s good to live a little every now and then as long as you don’t overdo it. Here are the best low calorie alcoholic drinks so you can enjoy your friends and family, relax and unwind. M… Read Article

A keto diet, also known as a ketogenic diet, is a high fat, low carbohydrate diet that incorporates moderate amounts of protein. You may be thinking, “That’s great, I can eat fatty junk food all day!” But, quite the contrary. A keto diet is rigid, mathematically calculated and doctor-supervised, and requires healthy fats, whole foods and no sugars. It’s much stricter than the modified low-carb Atk… Read Article

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. To lose weight, you mus… Read Article

Protein is hot. Now officially the next wonder ingredient to be oversold and marketed by corporate food giants that focus on making ordinary products for the maddening crowd. You can even find these products at the local grocery store next to the Honey Bunches and Fruity Pebbles. If you have been into fitness/nutrition any time during the last 30-years, you know the belief that protein intake is fun… Read Article