Genesis Health Clubs Blog

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
Arms, Back, and Shoulders
Wednesday, March 31 2021 10:03 PM
Categorized In At-Home Workouts
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
Core and Booty
Monday, March 29 2021 4:54 PM
Categorized In At-Home Workouts
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 Are the Best Low-Calorie Alcoholic Drinks?
Monday, March 15 2021 11:29 AM
Categorized In Nutrition
Let's face it... It's hard to have a social life AND remain conscious about what you’re consuming, especially during a holiday. Keep in mind that indulgence is the key to leading a balanced life. Having a treat now and then can help you stick to your fitness goals, as you allow yourself some grace and give your body what it's craving. Here are some blogs to prove the point that it's oka… Read Article
Bodyweight Workout - Upper Body
Wednesday, March 10 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
Lower Body Exercises - Bodyweight Workout
Monday, March 8 2021 4:35 PM
Categorized In At-Home Workouts
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
Reasons Why Parents Enroll Kids in Summer Camp
Monday, March 8 2021 4:25 PM
Categorized In Health & Wellness
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
Summer Grilled Vegetable Salad
Saturday, March 6 2021 2:40 PM
Categorized In Recipes
Recipe by Amy Flannegan, Certified NutritionistOriginal Recipe adapted from   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
Using Massage Therapy to Recover from Your Workout
Wednesday, March 3 2021 10:50 AM
Categorized In Health & Wellness
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
10 Top Health Benefits to Drinking Red Wine
Friday, February 26 2021 1:05 PM
Categorized In Health & Wellness
It's time to grab your corkscrews… Drink Wine Day may have been February 18th, but we're here to tell you it's okay to celebrate the day whenever, as there are many benefits to drinking red wine in moderation of course. Having alcohol in its contents, you wouldn’t expect the delicious Pinor Noirs and Cabernets of the world to have many health benefits. But I’m here to tell you that a gla… Read Article
Cinnamon Bun Protein Cookies
Saturday, February 20 2021 12:00 AM
Categorized In Recipes
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
Ten Ways to Get More Out of Workouts
Thursday, February 18 2021 9:29 AM
Categorized In Fitness
For many people, the end of winter is known as crunch time. You may find yourself rushing to try to look your best before the dreaded bikini weather hits. Maybe you’ve indulged a little too much over the holidays, workouts became increasingly infrequent, or maybe you just want to get more out of your workouts before swimsuit season. The experts at Genesis Health Clubs are … Read Article
5 Tips for Keeping your Heart Healthy this Valentine’s Day
Sunday, February 14 2021 12:58 PM
Categorized In Health & Wellness
This Valentine’s Day, make sure to show yourself some love! And we don’t just mean with decadent chocolates and flowers... Although, yes! What we really mean is to show your heart some love. Keep your heart healthy and ticking for many more holidays to come! Keep your Heart Healthy this Valentine’s Day 1. Pump Up Your Cardio The American Heart Association recommends moderate to intense exercise for… Read Article
Couples Workouts for Valentine’s Day
Friday, February 12 2021 12:54 PM
Categorized In Health & Wellness
What's the saying? Couples that play together, stay together? Paxton Noll, a certified Personal Trainer at our East Central Genesis gym in Wichita, and Gina Cole, Group Fitness Instructor, have demonstrated some dynamic duo workouts, just in time for Valentine's Day. These workouts can be done really anywhere. So, before you head out with your Valentine for a romantic dinner or whatever activity you have planned, consider br… Read Article
Solutions For Your New Year's Resolutions: #RealisticResolutions
Friday, January 8 2021 10:37 AM
Categorized In Health & Wellness
It’s that time of year again. Everyone is ready to eat healthier and get back into an exercise routine. Sadly, 36% of people break their resolutions by January’s end, according to researchers at the University of Scranton, with only 8% achieving their goals. Don't encourage the same outcome for yourself! Change the statistic this year and make 2021 your be… Read Article
Group Fitness Class Raises $1080 Worth of Gift Cards to Donate to Children in Need
Tuesday, January 5 2021 4:57 PM
Categorized In Health & Wellness
Let’s Reflect on Something Good From 2020, Shall We? With 2020 long gone, and 2021 finally and happily upon us, it’s easy to look back and chalk up the year 2020 as a loss… Don’t! Although we can probably all agree that there’s much negativity to remember, don’t forget all the good that came from the 2020 struggle… Ne… Read Article
5 Ways to Make Your New Year’s Diet and Fitness Resolutions Stick
Sunday, December 27 2020 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 easily 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. There… Read Article
Food for thought - Foods that keep your brain sharp
Friday, December 18 2020 5:05 PM
Categorized In Nutrition
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 fat… Read Article
Should I Join a Gym? Reasons Why You Should!
Friday, December 11 2020 8:26 AM
Categorized In Health & Wellness
7 Reasons to Join a Gym | Genesis Health Clubs Let’s face it: shuffling along on the “deadmill” in your basement and doing the same fitness videos in your living room over and over again just isn’t that fun. Joining a gym would give you access to more equipment and classes, along with a sense of community, but is a Genesis Health Clubs membership right for you? Here are seven reasons everyone shoul… Read Article
The Skinny on Cheat Meals | What's the Science and How Do I Use Them?
Thursday, December 10 2020 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
Healthy Christmas Cookies - Grain and Gluten Free!
Tuesday, December 8 2020 12:34 PM
Categorized In Recipes
Ready for Christmas? So are we! This year, keep on the merry tradition of decorating Christmas cookies with your friends and family, but make it healthy! We have a delicious gluten-free and grain-free sugar cookie recipe for you, complete with a Paleo frosting recipe so you can keep up with the Holiday fun without sweating the scale so much. Healthy, Gluten-Free Sugar Cookies for Christmas&nbs… Read Article
Healthy Medicinal Veggie Chili Recipe
Tuesday, December 1 2020 12:25 PM
Categorized In Recipes
The chill of winter is upon us and crockpot cooking is one of the easiest solutions to creating a meal that will warm both your heart and belly. It's time to cozy up by the fire with this hearty, healthy crockpot meal together at home!  Medicinal Veggie Chili 1) Combine the following ingredients in a crockpot: 8 cups homemade vegetable stock (see recipe below) 1 large sweet potato, large dice 5 celery sticks, lar… Read Article
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