Genesis Health Clubs Blog

Prepping your meals each week is so important nowadays. Our grocery shopping is very limited and should only be done when our lists are larger. No more quick trips to the store for one or two items. We’re all eating more meals at home so being prepared and knowing what you’re having every day for every meal is more important now more than ever. We want to support the local restaurants, but it&rsq… Read Article

Coming up with ways to keep your kids busy is not always easy! We've come up with our top ten ways to keep your kids entertained during the pandemic. Some of these I've done with my little girl and she's really enjoyed them! Let us know in the comments what you've done to keep your kids entertained! Chalk Obstacle Course Take some chalk and come up with some fun and easy… Read Article

Bri Nelson & Ben Heithoff are here to show you how to do a proper hip thrust, staying aligned, and engaging your glute muscles!                    

30 minute Ground Chicken Tacos cooked with vegetables and all the fixins in one skillet for a healthy taco family meal. Perfect for busy weeknights and kids love these chicken tacos! Author: Olena of ifoodreal.com Prep Time: 8 minutes Cook Time: 24 minutes Total Time: 32 minutes Yield: 10 tacos 1x Category: Dinner Method: Stove Cuisine: Mexican Ingre… Read Article

Sometimes, it’s tough to get a good workout in when your kids are running around and need attention. Kids need to be entertained, you need your workout. What do you do? We’ve put together some ways to help keep your kids entertained and busy while you get your workout in for the day!   Babies and Toddlers (Ages 0-2) Babies and Toddlers are hard. They need constant attent… Read Article

30 MINUTE HIIT Workout Ready for HIIT at home? Complete as many rounds as possible in 30 minutes!    20 commandos – 10 each arm   20 mountain climber twist – 10 each side   20 reverse lunge to knee up – 10 each leg   20 side to side squat steps – 10 each side   20 frogger jumps   20 tricep dips  … Read Article

Cardio Workout Complete two times for time!   1 minute jumping rope If you don't have a jump rope, just pretend that you do to perform the move!   15 squats   1 minute jumping rope   15 pushups   1 minute jumping rope   15 tricep dips   1 minute jumping rope   15 lunges – each leg   1 minute jumping rope &nbs… Read Article

Ready to break a sweat? Here's a full body workout using only bodyweight!   Fully Body Workout Complete the list two times for time! 100 Jumping Jacks 20 Pushups 20 Goblet Squats 20 Commandos 20 Reverse Lunge to Knee Raise 1 Minute Plank 20 Burpees 30 Mountain Climbers 20 Tricep Dips   Workout from https://www.froyotofitness.co… Read Article

It's Leg Day! Complete each circuit as many times within 8 minutes, then repeat to a total of 32 minutes! Circuit 1 20 squats 20 squat jump bounds 20 forward lunges – 10 each side 20 jump lunges – 10 each side   Circuit 2 20 curtsy lunges – 10 each side 20 skater jumps – 10 each side 20 lateral lunges – 10 each side 20 in/out … Read Article

Picture this: you’re on a cheesy game show just steps away from winning an enormous amount of money. The final question posed to you: “What do all the food items in the inner aisles of a grocery store have in common that raw fruits and vegetables don’t?” Did you answer, “They all have their nutrition facts listed on them”? If so, then… DING, DIN… Read Article

Have you ever wondered about those nutrition labels plastered on all your favorite food items? In this three-part series, we dive deep into nutrition charts. Part 1 covers the history of nutrition labels, while Part 2 helps readers understand the nutrients listed. Lastly, in Part 3, we discuss whether or not you can trust them. After all, knowledge is power. If you want to know about nut… Read Article

Our backs are part of our core, which makes up everything except our arms and legs. Almost every movement that we make can be traced back to our core, which is why it needs to be the powerhouse of our bodies. A strong, well-conditioned back can withstand more stress, and protect the spine better, than a back that has not been conditioned through exercise. Here are five back-strengthenin… Read Article

Count to 100 while you move through each move!  Moves interpreted by one of our own team member's 4 year old daughter! We'd love to see your child's interpretations of these moves in the comments below! Get your kids moving!    1-10: Bunny Hops   11-20: March in place   21-30: Windmills   31-40: Jog in place   41-50: Arm Circles &nbs… Read Article

Chicken nuggets. French fries. Mac n’ cheese. These “American staples” are seen on almost every children's menu around the country, appeasing picky eaters and young foodies alike. While tasty, these delicacies may be doing our children more harm than good. THE FACTS ABOUT CHILDHOOD OBESITY IN AMERICA You’re likely aware that the United States has a childhood obesity problem. Accordin… 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 re… Read Article

  Fire up your Glutes with this Booty Workout Part 1 Donkey Kicks 3 sets of 15 reps Pulse Lunges 3 sets of 15 reps Squat Jump 180 3 sets of 15 reps    Rest one minute!   Part 2 Fire Hydrants 180 3 sets of 15 reps Lateral Squat 3 sets of 15 reps Single Leg Sit to Stand 3 sets of 15 reps  Rest one minute!   Part 3 Hip Bridges 3 sets o… Read Article

  Conditioning Workout Tuck Jumps 3 x 60 seconds Butt Kickers 3 x 60 seconds Rest for one minute!   Double Leg Square hops 3 x 60 seconds Single Leg Hops Sideways 3 x 30 seconds each leg High Knees 3 x 60 seconds Rest for one minute!     Burpees 3 x 60 seconds Single Leg Hops Forward/Backward 3 x 30 seconds each leg &nbs… Read Article

More Ways to Cope with COVID-19 Yesterday, we talked about stress and six ways to help relieve yourself from some of the worry you might be having. We suggested you do the following: Learn Something Skype/Call a Loved One Play a Game Exercise at Home Using Genesis Go Practice Self-Care Listen to Soothing Tones and Music   Today, we give you five more ways to combat anxiety. &n… Read Article

Bodyweight Workout for your Lower Body Part 1 Bodyweight Squats - 25 reps  Sit back with your feet in a wide stance about shoulder-width apart. Perform a squat using only your body as weight 25 times. Reverse Lunge - 10 each leg x4 rest 30 sec Stand tall with feet hip-width apart and engage your core. Take a big step backward with your right leg and bend your knee until it gently… Read Article

Reduce Your Stress During COVID-19 These are stressful times, folks. It seems as though every day, every hour really, we hear more difficult news about the virus. How do we eliminate the stress about COVID -19? The truth? You can’t. Don’t be ignorant. Be aware this is a serious matter…That being said, you don’t want to dive too deep into the negativity pool… Read Article

Light and Medium weights needed *Superset - repeat the moves within that set Hammer Curls – 10 reps Single Arm Row - 10 reps each side *Superset 3 rounds   Traditional Bicep Curls – 3x12 reps Wide Row – 3x12 reps *Superset 3 rounds   Wide Bicep Curls – 3x12 reps Back Fly – 3x15 reps *Superset 3 rounds     Ready for more w… Read Article

Light to Medium Dumbells *Superset - repeat the moves within that set Overhead Tricep Extension – 15 reps Chest Press – 10 reps *Superset 3 rounds   Tricep Kickbacks - 15 reps Overhead Pullover – 10 reps *Superset 3 rounds   Diamond pushups - failure Chest Fly – 15 reps *Superset 3 rounds   Ready for more workouts?  Th… Read Article

Do you ever get caught up comparing yourself to others (don’t we all at times?) or think, “What’s their secret?” You’re not alone! Social Media has made it such that we all wonder how they really do it! Don’t you fret, we’ve got some insider tips for you! Confession – there’s no secret or magic to it! With a few small changes, you too can live a fit and healthy lif… Read Article

Medium to Heavy Dumbbells  *Superset - repeat the moves within that set   Single Leg Hip Abduction – 10 reps each side Lay on one side on the floor, raise top leg up Goblet Squats – 20 reps Hold weights at chest *Superset 3 rounds   Deadlift – 15 reps Forward Step Lunges – 20 reps each side *Superset 3 rounds   Hip Thrust (bridges) – 15 re… Read Article

The world of workout doesn’t have to be intimidating. Regardless of where you are in your fitness journey, Genesis is here to help you live a healthy lifestyle. Here are just a few tips for creating a workout routine for beginners: Evaluate your current physical activity Even at the beginner level, everyone performs at varying degrees of physical activity. Take a moment to writ… Read Article