Genesis Health Clubs Blog

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. Ther… Read Article

  Merry Christmas from Genesis Health Clubs! It seems like just yesterday 2016 was coming to a close, and yet here we are, wrapping up 2017 and getting ready for an exciting 2018. This year has been a remarkably eventful one for Genesis. After a huge explosion of growth last year, we’ve remodeled several clubs, completed lengthy construction projects and even acquired a few new ones, including our first clubs … 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 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

Backbends (or heart openers for us yogis) are a common pose that, when done properly, can increase mobility, strength, improve posture and help alleviate pain. Let’s take a look at whether the backbend you're doing is truly a backbend, or if it's something else entirely. What Does ‘Opening the Heart’ Mean? When we backbend, the goal is to ‘open the heart’, not literally,… Read Article

Miramont Lifestyle Fitness announces today the sale of all four health clubs, located in Fort Collins, Colorado, to Genesis Health Clubs. This includes the three main full-service health clubs under the Miramont Lifestyle Fitness name: Miramont North, Miramont South and Miramont Central, with amenities such as indoor and outdoor swimming pools, tennis courts and a climbin… 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

We’ve all been through it—you just had an embarrassing gym moment and you're 100 percent positive everyone else saw it. You either tripped on the treadmill, or even tripped just walking toward the treadmill, or maybe you put too much weight on your bar and now you’re struggling to lift it. Embarrassing gym moments happen to the best of us, but how we deal with them truly shows our cha… Read Article

There’s no magic number of times you should hit the gym every week. How often you go depends on your body, your fitness goals, and your schedule. Still, there are some general guidelines: General fitness: 4 - 5 days per week Weight loss: 5 - 6 days per week Muscle building: 3 - 4 days per week Let’s take a closer look at each. If you want to improve your general fitness and keep in shape... .… Read Article

Spinach and pancakes, you ask? Before you go running for the door, consider giving these simple yet nutritiously delicious pancakes a try. Much like a smoothie, the other ingredients quickly hide the taste of spinach, and the same happens with these pancakes. The spinach flavor takes a backseat and you're left with a nice, slightly sweet pancake packed with protein and whatever toppings you desire. Try this … Read Article

It’s 9:00 p.m. You just put the kids to bed and it’s time to finally squeeze in your workout for the day. You walk to your dresser to grab your workout shorts when your spouse asks if you want to get caught up on Games of Thrones. You can always work out double hard tomorrow, right? Unfortunately, you’re developing a bit of a pattern. You skipped your morning workout … Read Article

With butterflies in my stomach, I read the bio again and again, “Slow and steady or a sprint to the finish line; either way, we’ll take it one step at a time.” Although this potential suiter seemed a little out of my league, the words ignited the feeling I get when I hold a 4th of July sparkler—alluringly simple with the potential to burn me. Like a sprinter poised on the… Read Article

Yoga and Pilates are often put into the same category, but they each have key differences. They both look like a relaxing way to exercise, so how do you choose between them? Pilates and yoga both use a mat, both are available as a group fitness class at the gym and both help to create a lean, toned physique. Here are the main differences between Pilates and yoga so you can decide which is best fo… Read Article

BMI stands for Body Mass Index Body Mass Index (BMI) is the calculation of body weight in relation to height. It’s used to indicate whether a person is underweight, overweight, obese, or at a healthy weight for his or her height. BMI isn’t as accurate as methods that directly measure body composition, like hydrostatic weighing or Bioimpedance Analysis (BIA). But, it provides a reasonable estimate of body fat for most… Read Article

Prepping your meals every week can save you loads of time in the morning before work or in the evening preparing dinner. So, why doesn’t everybody do it? It makes sense, right? Spend three to four hours one day preparing meals for the entire week so you can sleep in that extra 30 minutes in the morning, or spend that extra hour in the evening playing with your children. But, let’s be honest, who… Read Article

Increased heart rate, perspiration, and rapid breathing are all physical effects of exercise; however, these are also indicators of fear. Taking charge of your health can be empowering, but what happens when someone’s knee-jerk response to coming to the gym for the first time leaves them weak in the knees with anxiety? Genesis Health Clubs Personal Trainer, Brad Jenson, explains that recognizing a… 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

“Why don’t we ever do those”? a client asked me. She pointed across the fitness floor to another PT client performing burpees, as prescribed by his trainer. “Because you don’t need them,” I replied. “Why would we waste time on exercises that aren’t beneficial to you and your goals?” I’m a personal trainer. I charge by the hou… Read Article

We often don’t think about how our posture affects our everyday life when it comes to exercise, walking, sitting and balance. Our physical appearance and fitness goals can easily derail with bad posture. To maintain proper body alignment, strength and muscle flexibility is key. Practicing proper posture habits daily in the workplace and at home will help you acknowledge poor posture and correct i… Read Article

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

John, the Fitness Manager at the Genesis Health Clubs Tara Plaza location, walks through the form and technique to perform a bench press properly. The bench press is an upper body exercise that consists of pressing a weight upwards while your body is in a supine position. This exercise targets the pectoral muscles, or pecs, and triceps. To start a bench press, sit on a bench with your feet on the ground … 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

If you’ve ever had sore muscles, you know how they can prevent you from sticking to your normal routine. For the lives of many, this simply isn’t an option. Professional athletes claim that cryotherapy works to speed muscle recovery, and now that it’s readily available to the public, it’s important to know if the results are worth the price tag. What is Cryotherapy? Cryotherapy … Read Article

So, you just signed up for a membership at your local gym. What now? Maybe you have never stepped foot in a gym, or maybe it’s just been so long that it all seems like a distant memory. Whatever your exercise situation may be, there are a few rules that everyone should follow when it comes to the shared space at the gym. So, what is proper gym etiquette? While some of these aren’t set-in-stone r… Read Article

Known as the “Immortal Health Elixir” by the Chinese, kombucha is a beverage with many health benefits. The fermented drink has been around for centuries but recently became popular in the U.S. because of its reported perks. What is Kombucha? Although you may hear it referred to as mushroom tea, kombucha is not actually made from mushrooms; the bacteria and yeast that grow on top of kombucha result in… Read Article