Genesis Health Clubs Blog

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

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

Our bodies are made up of 50-75% water, so it makes sense that we need to replenish the water that’s lost. When we fail to do that, whether it’s because of sweating, overexertion, hot weather or just not enough water, we can begin to feel sluggish and weak—or worse. Here are nine signs that your body may be experiencing dehydration. Fatigue When your body is experiencing dehydration, your blood pre… Read Article

Congratulations for signing up for your first 5K race. It’s common to be nervous; you may be wondering if you’ll be able to finish or if you’ve prepared properly for the big day. Race morning will come fast, so here are some tips on how to train for your first 5K as painlessly as possible. 5K Training Schedule Training for a 5K race should never start too fast, too soon. There needs to b… Read Article

Whether you are a weight lifter, runner, yogi, or cyclist, you probably have noticed the importance of keeping your hamstrings flexible. Tight hamstrings are a very common problem that can limit your athletic performance or even lead to an injury. It could also strain your back during day-to-day activities. Tight hamstrings could be the result of many different things but it could be from an old inju… Read Article

A keto diet, also known as a ketogenic diet, is a high fat, low carbohydrate diet that incorporates moderate amounts of protein. You may be thinking, “That’s great, I can eat fatty junk food all day!” But, quite the contrary. A keto diet is rigid, mathematically calculated and doctor-supervised, and requires healthy fats, whole foods and no sugars. It’s much stricter than the modified low-carb Atk… Read Article

Your personal decisions, such as diet and exercise, are crucial to living a healthy life. But, some cities make healthy living a lot easier and can have a huge effect on the population’s overall health. So, where does Omaha rank on the healthiest cities in America list?   Healthiest Cities in America Study In 2016, Niche assessed over 200 cities to find the top 25 he… Read Article

Discover the results you can achieve from a Barre workout class The Barre workout originally began as a warm-up exercise routine for ballet dancers has been brought to Genesis Health Clubs as group fitness classes. If you are unfamiliar with the Barre method, it is full-body workout that uses a bar or handrail (hence the name: "Barre") for support to hold your body still while contracting specific sets of muscles to increase … Read Article

You’re working hard, you’ve dedicated yourself to an exercise regimen, and you’re seeing great results that are motivating you even further. Suddenly, your results are at a standstill, and you can’t seem to progress. You’ve officially hit the dreaded plateau. What do you do now? Defeating the weight loss plateau is possible with a little know-how. What is a Weight Loss Plateau? … Read Article

Pilates may look simple, but it takes a lot of precision and control with a strong emphasis on technique. The benefits of pilates are many as breathing and concentration can be improved, the movements can target every area of the body and the exercise is low impact. Most trainers define low-impact exercises as motions where one foot stays on the ground at all times. These types of exercises potentially reduce the risk of i… Read Article

The all too familiar feel of wintertime is drawing near. It’s freezing in the morning, dark when you come home from work, and the indoors are too cozy to part with. The motivation you once felt is still salvageable (don’t worry!), and you’ll be thanking yourself that you persevered with your workout regimen come spring. Here are some tips to help you avoid a winter workout hiatus: Set a… Read Article

You’ve finally decided to get into a solid workout routine and everything is going great until you feel that bothersome knee pain that so many people experience. You don’t want to back down at this point, your motivation is there, but you don’t know if you should continue with the same regimen in fear of making things worse. Knee pain is a common ailment for people of all ages and it’s a com… Read Article

When it comes to hitting the gym, two can definitely be better than one. Here’s why. Accountability Having a blah day? Don’t feel like going to the gym after a stressful day at work? You know working out will help you feel better, but without accountability, it can be all too easy to skip out. This all changes if you have a workout partner. After all, it’s one thing to cance… Read Article

A flat stomach and six-pack abs may be the typical symbol of strength and fitness, but in reality, the abdominals are only part of a much larger interconnected area of muscles, called the core, that we use for most body movements. Looking for relief from low back pain? Strengthening your core may help. Want to improve your posture and balance? Try improving your core strength. Would you like to reduce your risk … Read Article

6 Good Reasons Guys Should Get Their “Om” On Yoga offers well-known benefits for both sexes, like improved flexibility and core strength. But there are some  other surprising benefits that just might have the guys striking warrior poses a whole lot more often. 1. Yoga Challenges Your Entire Body Unlike some workouts that target specific areas, yoga is a full-body resistance workout, stretc… Read Article

Stressed Out? Why Regular Exercise Should Be Part of Your Stress Relief Plan With so many things to do, it might seem like adding yet another activity— regular exercise sessions—would be counter-intuitive. But the stress-relieving benefits of exercise make it well worth the time spent. Here Are 4 Ways Regular Exercise Can Help Reduce Stress: 1. Endorphins: Your Brain's Natural Mood… Read Article

If you do not experience a weight loss plateau as you approach your ideal body weight, consider yourself extremely lucky. They are very common. Weight loss plateaus are to be expected as you are losing weight. Our bodies are resistant to change. A large chunk of people who reach their ideal weight have experienced as many as 2, maybe 3 plateaus lasting up to several weeks. Just know that if c… Read Article

Derek Lee is one of our members at the Salina location.  He attended one of our previous Nutritional Seminars and was inspired to change his lifestyle for the better.  Here is his personal story on how he was able to achieve his goal and live a healthier life. "I just wanted  to say Thank You to Joe Humiston for putting on these Nutritional Seminars.  When I visited the last one, I r… Read Article

Avoid these Common Pitfalls before Training! There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece, I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron! Re… Read Article

Rosemary experienced some life changing health issues that scared the life back into her.  “I felt like I was living on borrowed time and desperately needed to make some major changes with having well over 100lbs to lose.” says Rosemary.  She started her long journey by eating healthier.  She changed her mind set and got control of her relationship with food.  Alth… Read Article

Probably the most anticipated lift for many trainees…..the bench press. Before even reading this article I hope you are squatting and deadlifting more frequently than you are bench pressing. If you are not, then stop reading and go squat or deadlift something. In all seriousness, those two movements are essential for growth and dominance in any lift.   1. Overhea… Read Article

I participate in a variety of sports each of which requires training for that particular sport. When I was doing ultra-running, I was also racing short 5k’s and road triathlons. When I was training for Ironman, I was also racing off-road mountain bike triathlons. Currently, I am only participating in running races here and there but, training for Stand Up Paddle board race season and … Read Article

This article is directed to those that have just started taking care of themselves and are trying to create a healthy lifestyle. Since I have been involved in the fitness industry I often meet people that lack healthy habits and they’re not achieving the results they want because of it. The majority of people are absorbed by stress and lack of time, la… Read Article

Yoga was my nemesis. It’s now my friend. In 2004, I opened up my first yoga and Pilates studio. After opening, my partner who was handling the yoga side of the business bailed on me and left me to handle everything myself. Although I had never take the time to become yoga certified, I jumped in and began teaching. I’ve studied and practice almost every yoga … Read Article