Genesis Health Clubs Blog

Exercise of the Day - Lat Pull Down
Thursday, May 21 2020 10:49 AM
Categorized In Exercise of the Day
  Josh Ellis and Joe Frangenberg demonstrate how to do a proper lateral pull down.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Tips for Getting up Early to Work Out
Wednesday, May 20 2020 11:24 AM
Categorized In Fitness
It’s 5:00 a.m. on a Thursday and your alarm goes off. You roll over and hit the snooze button, just like you did every day so far this week. And last week. “That’s ok,” you think, “I’ll get in a good workout tomorrow.” Well, you’re not alone. The hardest part of reaching your fitness goals can be just getting started and developing good habits. There is good… Read Article
Butt Blast Cardio Workout
Tuesday, May 19 2020 3:43 PM
Categorized In At-Home Workouts
We've got a great booty workout for you. We recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is to reach 100.   GOBLET SQAUTS:  If you’re advanced, hold a 20-25 lb weight at your chest. Feet hip distance apart and squat squeezing your glutes when you stand. This can be done with just your body weight. Hold your arms acro… 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
Summer Grilled Vegetable Salad
Sunday, May 17 2020 2:40 PM
Categorized In Nutrition
Recipe by Amy Flannegan, Certified Nutritionist   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 and are brought into summer, try making fresh … 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
Exercise of the Day - Tricep Extension
Saturday, May 16 2020 10:42 AM
Categorized In Exercise of the Day
  Josh Ellis and Joe Frangenberg demonstrate how to do a proper tricep extension with a pull-down cable rope.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
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
Exercise of the Day - Running Programming
Friday, May 15 2020 11:22 AM
Categorized In Exercise of the Day
  Ben Heithoff and Andy Held are going to go over a running program to follow their 4 part running series that you can incorporate into your fitness routine to practice running, long runs, short runs, sprints, and/or races! You'll learn how to get better at running and speed up and increase your endurance while keeping your body safe from injury in the long run (no pun intended). &nb… Read Article
Slow Cooker Turkey Chili Recipe
Thursday, May 14 2020 12:29 PM
Categorized In Nutrition
With all the craziness going on, we are definitely craving those comfort foods. Try this lightened up version of traditional chili to put a smile on your face!   Slow Cooker Turkey Chili: Ingredients: 1 tbsp vegetable oil 1 lb ground turkey 2 (10.75 oz) low sodium tomato soup 2 (15 oz) cans kidney beans, drained and rinsed 2 (15 oz) cans black beans, drained and rinsed 1/2 medium onion, chop… Read Article
Exercise of the Day - Running Warm-up Series | Part 4
Thursday, May 14 2020 11:20 AM
Categorized In Exercise of the Day
  Ben Heithoff and Andy Held are going to go over a 4 part running warm-up series! Learn proper ways to warm up for a short or long run to prevent injury and to help you during your run. This video is Part 4.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
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
Exercise of the Day - Running Warm-up Series | Part 3
Wednesday, May 13 2020 11:18 AM
Categorized In Exercise of the Day
  Ben Heithoff and Andy Held are going to go over a 4 part running warm-up series! Learn proper ways to warm up for a short or long run to prevent injury and to help you during your run. This video is Part 3.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
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
Exercise of the Day - Running Warm-up Series | Part 2
Tuesday, May 12 2020 11:11 AM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are going to go over a 4 part running warm-up series! Learn proper ways to warm up for a short or long run to prevent injury and to help you during your run. This video is Part 2.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Exercise of the Day - Running Warm-up Series | Part 1
Monday, May 11 2020 3:22 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are going to go over a 4 part running warm-up series! Learn proper ways to warm up for a short or long run to prevent injury and to help you during your run. This video is Part 1.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
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
Exercise of the Day - Loaded Squat
Sunday, May 10 2020 3:19 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are here to show you loaded squats, different variations, and movements you can do with this exercise to add a more challenging step to your squat at home or in the gym! Proper form is essential in a squat and they will make sure you nail it!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
MICROnutrients vs MACROnutrients
Saturday, May 9 2020 6:09 PM
Categorized In Health & Wellness
If you’re trying to live a healthier lifestyle, you’re most likely going hard in the gym, avoiding fast food dieting fads, and probably focusing on squeezing more protein into your diet to fill you up and build lean muscle. What you probably haven’t been thinking about…. Micro-nutrients. And while it’s common to zoom in on whole grain carbs, “healthy” fats (like oliv… Read Article
Exercise of the Day - Mountain Climbers
Saturday, May 9 2020 3:14 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are demonstrating mountain climbers and progressions you can do while performing this exercise and using proper form.   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Healthy White Chicken Chili
Friday, May 8 2020 5:33 PM
Categorized In Nutrition
Healthy White Chicken Chili is a 30 minute dinner with chicken breast, white beans, corn, cumin and yogurt. Easy to make on the stove, crockpot or Instant Pot. Author: Olena of ifoodreal.comPrep Time: 5 minutesCook Time: 25 minutesTotal Time: 30 minutesYield: 6 servings 1xCategory: Soup and StewMethod: Stove, Instant Pot, Slow CookerCuisine: Mexican   Ingredients 1.5 lbs (3 medium) boneless and skinl… Read Article
Exercise of the Day - Suitcase Row
Thursday, May 7 2020 5:14 PM
Categorized In Exercise of the Day
Ben Heithoff and Andy Held are here to show you how to do suitcase rows! This workout works it all - core, back, legs, and glutes!   GET A FREE ONLINE PERSONAL TRAINING SESSION WITH OUR EXPERT PERSONAL TRAINING COACHES.      
Avoid Those Extra Quarantine Calories
Thursday, May 7 2020 2:39 PM
Categorized In Health & Wellness
If you’re anything like me, resisting that extra helping or having a couple pieces of pie can be darn near impossible on a normal day, add in this quarantine and I have no control. We’re not here to tell you to avoid every little urge and craving you get during this tough time (that would just be cruel plus, moderation is key), but here are a few tips to help you avoid the extra, unnecessary … Read Article
5 Benefits of Working with a Personal Trainer
Wednesday, May 6 2020 2:37 PM
Categorized In Personal Training
It’s time to get serious about living a physically fit and healthy lifestyle. The road to achieving your personal health goals requires the kind of perseverance and practice that can be difficult to find all on your own. If getting in shape is at the top of your priority list, a personal trainer may be the answer. Here are just a few of the many benefits of having a personal traine… Read Article
©2020 Genesis Health Clubs