Genesis Health Clubs Blog

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

When it comes to making continual progress with your physique, you must... First, focus on creating an effective workout program that is geared specifically towards your personal needs and goals. (Need some help and accountability? Learn and train with the pros! Check out Personal Training at Genesis Health Clubs!) Secondly, you should turn your attention towards fueling your body with the proper nutrients … Read Article

Did you break a new personal record in the deadlift, but feel like you broke something else the next morning trying to get out of bed? Did you squat the weight of Dumbo, but now feel trampled by a herd of elephants? Did you spend the weekend celebrating the local sport’s team victory by lifting too many bags of ice, but now your lower back feels hungover? Back pa… Read Article

Ingredients 8 corn tortillas or tostada shells 3 medium tomatoes, diced 4 medium avocados, diced 3 tbsp red onion, finely chopped 1/4 cup cilantro, finely chopped 1 tsp cumin 1 tsp chili powder 3/4 tsp salt Lime, juice of 15 oz can black beans, drained & rinsed 3 cups shredded chicken 1/2 cup feta or Cotija cheese Cooking spray Instructions To make tostada shells, line large baking sheet with silicone… Read Article

You signed up for a gym membership - Great! But now what? You have all these new tools to help you stay fit - Awesome! But where to begin? At Genesis Health Clubs, we want our members to be lifetime gym rats and outdoor enthusiasts because we know that you need to be active to practice a healthy lifestyle. Switching from a non-exerciser to a gym-goer doesn’t happen overnight, so … Read Article

  4 Exercises to Tone Up Your Booty We all long for a pencil skirt-worthy figure that shows off two shapely buns of steel. No need to starve yourself with a crazy diet or dive into an extreme workout regimen. These simple but powerful exercises will tone up your booty in no time.       1. Squats with a Kick This exercise is like a regular squat but includes an extra element to rea… Read Article

HIIT, or high-intensity interval training, alternates between periods of maximum effort and short recovery and is known for being an extremely effective way to improve respiratory endurance, cardiovascular health, and metabolic function. Because HIIT workouts are performed at such high intensity, they don’t take as long to complete as other workouts—making them ideal for people with busy sche… Read Article

Swimming is one of the best full-body exercises available. You may hear it referred to as a “no-impact” exercise, which simply refers to any exercise that doesn’t have a harsh impact on the joints. Swimming targets every main muscle group and provides support for the body, which is why it’s such an ideal exercise for seniors. Here are several other benefits of swimming as a senior: Improv… Read Article

Our bodies were meant to be active. Sitting at a desk for eight hours a day increases our risk of obesity, neck and back pain, fatigue, and tense, achy muscles. The good news is that there are things you can do right at your desk to help keep fit. These desk exercises improve flexibility and strength (plus work out those pesky neck and back kinks) but are subtle enough not to draw the attention of the entire office. All you ne… Read Article

We’ve all been there... Sometimes we just don’t wanna! Sometimes you reach a fitness slump where you can’t get yourself to go to the gym because you have an excuse or a lack of motivation. Genesis is here to help you fix your fitness slump, by answering to the following statements- statements we can all relate to because we’ve all said them one time or another.   Answers to Fix Your Fitn… Read Article

“Yoga is the journey of the self, through the self, to the self.” – Bhagavad Gita. For over 5,000 years Yoga has been the staple for healthy, mindful living. It has many benefits. It can help you relax after a stressful day. It can help with mobility and flexibility. It can clear your mind and put you in a meditative state.   You probably know about the traditional ways that Yoga can benefit you, but… Read Article

"Doing 2,000 crunches will get me a six-pack." Is this a fact or myth…? If you guessed “fact,” then, er, um, WRONG, nope, incorrect! Research has found that crunches have almost no effect on body shaping, which is shocking because we see people at the gym bobbing up and down all the time. Your abdominals, actually comprised of four layers of muscles, all need to be targeted. And remember, … 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

  Andy Held and Josh Ellis show you how to do a cable row that you can perform at the gym or with a band at home!      

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 b… 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

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

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

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

Your workout should be right for YOU | Find Your Fitness Personality You are your own person. Your personality makes you special! Just as important as it is to find the friends that suit your personality, it's also important to find the workouts that suit you as well. If you enjoy doing something, you're likely to do it again. If you don't, you're likely to quit and never go back. By this logic, if you fin… Read Article

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.        

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

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 skinles… Read Article

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!          

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