Genesis Health Clubs Blog

Pre- and post-workout meals play a key role in the effectiveness of your training sessions. They help you perform your best and shape your results. Let’s take a deeper look into the purpose of pre-workout vs post-workout meals, meal timing, and what to eat. Pre-Workout Meals The purpose of a pre-workout meal is simple: to fuel your activity and give your body what it needs to… Read Article

We all know how good stretching is for you, and it feels great, too! That’s why I created this short and effective full-body stretching routine that you can follow whether you’re a beginner or an advanced exerciser. The other fantastic part is you can do it anywhere, at any time! Remember to warm up first and never stretch to the point of pain. Hold each stretch li… Read Article

The most important aspect of any program, whether it is weight-loss/gain or for increased strength or performance, is the nutrition. Members and clients at any facility spend significantly more time away from the gym than in the gym, which is why I say results are 80% the nutrition and 20% exercise.  A lot of people are seeking to drop body fat and reach a healthy bodyweigh… Read Article

Ingredients   1 scoop vanilla protein powder 3 T coconut flour sifted 1 T granulated sweetener of choice Pinch sea salt 2 T cashew butter can sub for any nut butter, but cashew is best 1 T pure maple syrup* pinch vanilla extract 1-2 T dairy free milk of choice** 1/2 tsp cinnamon 1/2 tsp granulated sweetener of choice   Instructions   Preheat the… Read Article

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.  According to the Dietary Guidelines for Americans, a healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products … 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… Read Article

Group Fitness Class Benefits Whether you’ve joined a health club for weight loss, sports training, or just improving your overall health, group fitness is a great way to start. Rather than trying to come up with your own exercise routine, you can choose the classes that fit your schedule, meet new friends with similar goals, learn good techniques, and get an effective workout.… Read Article

Intra Edg3 is an intra-workout catalyst for maximizing training, performance and recovery. The SRX BCAA matrix found in Intra Edg3 contains more than 7 grams of essential branched chain amino acids (L-Leucine, L-Isoleucine, and L-Valine) per serving to stimulate muscle protein synthesis, plus more than 2 grams of L-Glutamine to promote recovery, as well as more than 1 gr… Read Article

I hear and see this all too often, and the person almost sounds accomplished when saying, "Fasted Cardio Done!" Most don't know what they've just done internally and are just following the advice of either some "coach" or something they read or were told. So what is fasted cardio? It is doing a cardiovascular workout first thing in the morning on an empty stomach. Usually for about 45 minutes. Th… 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 pu… Read Article

Whey protein can help with muscle building, toning, weight loss, osteoporosis, bone density, lowering blood sugar and boosting metabolism. Many studies have shown that whey protein can possibly help increase strength, gain muscle, and lose significant amounts of body fat. Proteins are the building blocks of the fibers in the muscles. Proteins are assembled from amino acids. Proteins that s… Read Article

Embody It What should we do when we are not feeling like a superhero, standing on top of the world? Can we fake until we make it? We suggest you practice embodying it, acting it until you become it. What are the characteristics of successful people? They tend to embrace a way of thinking, a way of viewing the world in ways that may seem almost paradoxical, through their own filtered le… Read Article

Love is in the air in February and it’s time to show a little love for your heart! After all, February is American Heart Month. Did you know that cardiovascular disease is the leading cause of death in the United States? One in every three deaths is from heart disease and stroke, that’s equal to 2,200 deaths per day. Obviously eating the right foods and exercising daily is… Read Article

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. … Read Article

Protein is hot. Now officially the next wonder ingredient to be oversold and marketed by corporate food giants that focus on making ordinary products for the maddening crowd. You can even find these products at the local grocery store next to the Honey Bunches and Fruity Pebbles. If you have been into fitness/nutrition any time during the last 30-years, you know the belief th… Read Article