Genesis Health Clubs Blog

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

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

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

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

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

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

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

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

Accomplishing fitness goals requires 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 optimistic ou… Read Article

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

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

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

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

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

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

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

Light to Medium Weight  Slow: 4 counts down, four counts up Quick: 2 counts down, 2 counts up Use At-Home Objects like water bottles if you don't have weights available!     Set 1 Traditional Pushups: 4 slow, 8 quick Tricep pushups: 4 slow, 8 quick Combo: 2 traditional pushups, 2 tricep pushups – repeat 4 times   Set 2 Bicep Curl: 4 slow, … Read Article

1 minute each workout with a 15-second break in between each move 30-second break between each set 2-minute break between each round   Set 1 Plank toe taps Single Leg Glute Bridge   Set 2 Plank Leg Lift Glute Bridges     Set 3 Side Plank Elbow to Knee Superman   Set 4 V Sit Toe Tap Reach Pistol Squat   S… Read Article

What's better for getting bigger muscles? Heavy weight and few reps, or light weight and more reps? Here’s how it all breaks down. Low Reps with Heavier Weight The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. On the intense end of the spectrum, powerlifters and many competitive bodybuilder… Read Article

Bodyweight Workout for your Lower Body We've got an amazing body weight workout for you today! One that will fire up those legs and booty! This lower body bodyweight workout is perfect for both men and women, for levels beginner, intermediate and advanced!   Part 1 Forward Lunge - 20 each single leg Stand tall with feet hip-width apart and engage your core. Take a big step forward with yo… Read Article

It’s almost that time… Summer is fast approaching and soon the kids will be out of school! Do you have a plan to keep your kids active and engaged this Summer? If not, don’t fret! At Genesis Health Clubs, we offer Mighty Camp, which helps maximize the fun in sports and self-development activities designed for children ages 5-12 years. At Mighty Camp kids participate in STEAM ac… Read Article

Recipe by Amy Flannegan, Certified NutritionistOriginal Recipe adapted from ohsheglows.com   One concern we see a lot in the nutrition world is how to stay interested in and make healthy foods taste great. A lot of healthy, plant-based meals are lacking in the ingredients that trigger our drool-response—melty cheese, fried or greasy foods, and creamy, buttery sauces. As we continue in spring … Read Article

Everything You Need To Know About Caloric Afterburn You are always burning calories during your workout, but with the “afterburn effect,” your body continues to blast fat and calories long after you’ve left the gym. How does this work, and how can you get it? We’ve got the answers.   The Science of the Afterburn Effect In simple terms, afterburn is additional energy your body expe… Read Article

There are many direct and indirect benefits to massage therapy, and the different levels and types of bodywork can have different goals. Not only does massage therapy feel good, but it also accomplishes profound changes in the body’s soft tissue (muscles, fascia, tendons, etc.), leading to improved range of motion, injury rehabilitation, a more balanced body, decreased pain, and better p… Read Article

Ingredients   1 scoop vanilla protein powder 3 T coconut flour sifted 1 T granulated sweetener of choice Pinch sea salt 2 T cashew butter can sub for any nut butter, but cashew is best 1 T pure maple syrup* pinch vanilla extract 1-2 T dairy free milk of choice** 1/2 tsp cinnamon 1/2 tsp granulated sweetener of choice   Instructions   Preheat the oven to 350 degrees. Line… Read Article