Genesis Health Clubs Blog

3 sets – 5 moves per set – repeat for 2 rounds 30 secs per workout with a 15-second break in between A 1-minute break between each set Want to learn about the differences between steady state cardio and HIIT, or the benefits of HIIT altogether? Read the blogs below! benefits of HIIT HIIT vs. Cardio   Set 1 Cross Jacks – Stand with your feet shoulder-width apart and arms straight out. … Read Article

Accomplishing fitness goals requires hard work and dedication, but one of the most crucial components of living a healthy lifestyle is attitude. Believing you can do something is the first step toward actually doing it. September 13th is National Positive Thinking Day, and although that date is a bit far away, it's never too early to celebrate or recognize the importance of an optimistic ou… Read Article

Wanting a better breakfast that will keep you going all day long? Here’s one for you that’s sure to keep you satisfied.This recipe was made by Nutritionist Amy Lemezis, and make about 12 servings. Healthy Oatmeal Breakfast Bars Ingredients: ½ cup vegetable oil ¼ - ½ cup white or brown sugar 1 cup applesauce (no sugar added)  2 cups plain… Read Article

QUICK & EASY PROTEIN FIX: PROTEIN BALLS Ready for a delicious and healthy snack that provides a boost of energy? Check out this quick and easy protein ball recipe - a perfect pre-workout snack that combines essential protein with good carbs and healthy fiber! INGREDIENTS 1 cup of oats 2/3 cup unsweetened coconut (optional - toast it for extra flavor!) 1/2 cup creamy or crunchy peanut butter 1/2 cup ground flaxseed … Read Article

30 seconds per move, 15 second rest – 1 minute per combo move 1 minute rest per set   Set 1 Skaters Burpee Combo: 4 skaters – 1 burpee   Set 2 Squat Jump Bound – shuffle back Cross Jacks Combo: Sqaut Jump Bound Forward – Cross Jacks Back   Set 3 Butt Kickers In and Out Jump Squats Combo: 4 Butt Kic… Read Article

Work out those abs with this intense core workout!     Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds!   Part 2 Plank Leg Extensions 3 sets of 15 reps Straight Leg Sit-ups with a twist  3 sets of 15 reps Crunch Leg Lift  3 sets of 15 reps Rest 30 seconds!    Par… Read Article

Stretches for your Arms, Back, and Neck! After arm day, stretch it out! Help yourself recover and get back to it, with these amazing upper body stretches! Do each stretch in 3 sets of 5 reps. Hold each stretch for 5 seconds.   Part 1 Single Arm Pec Stretch 3 x 5  Single Arm Lat Stretch 3 x 5 Forearm/Bicep Stretch 3 x 5     Part 2 Double Arm Lower… Read Article

Stretches for Your Glutes and Legs! Extra sore from a hard-core workout at Genesis Health Clubs? In need of some major stretch time? We got you! Here are some amazing lower body stretches that will help you recover. Do each stretch in 3 sets. Hold each stretch for 5 seconds.   Part 1 Hip Flexor Chair Stretch 3 x 5 reps each leg Inchworm 3 x 10  90/90 Hip Mobility 3 x 5 reps each leg … Read Article

Perfect Post-Workout Smoothie: Peanut Butter Green Smoothie All you need is 5 ingredients, 6 if you add protein powder. This nutrient-packed shake is perfect as a breakfast or as a post-workout snack! If you need a quick and easy option, this smoothie is perfect for you! And with 22 grams of protein, you can feel confident refueling with it after a hard workout.   Ingredients 1 Frozen Banana (in place o… Read Article

Light to Medium Weight  Slow: 4 counts down, four counts up Quick: 2 counts down, 2 counts up Use At-Home Objects like water bottles if you don't have weights available!     Set 1 Traditional Pushups: 4 slow, 8 quick Tricep pushups: 4 slow, 8 quick Combo: 2 traditional pushups, 2 tricep pushups – repeat 4 times   Set 2 Bicep Curl: 4 slow, … Read Article

1 minute each workout with a 15-second break in between each move 30-second break between each set 2-minute break between each round   Set 1 Plank toe taps Single Leg Glute Bridge   Set 2 Plank Leg Lift Glute Bridges     Set 3 Side Plank Elbow to Knee Superman   Set 4 V Sit Toe Tap Reach Pistol Squat   S… Read Article

Bodyweight Workout for your Lower Body We've got an amazing body weight workout for you today! One that will fire up those legs and booty! This lower body bodyweight workout is perfect for both men and women, for levels beginner, intermediate and advanced!   Part 1 Forward Lunge - 20 each single leg Stand tall with feet hip-width apart and engage your core. Take a big step forward with yo… Read Article

It’s almost that time… Summer is fast approaching and soon the kids will be out of school! Do you have a plan to keep your kids active and engaged this Summer? If not, don’t fret! At Genesis Health Clubs, we offer Mighty Camp, which helps maximize the fun in sports and self-development activities designed for children ages 5-12 years. At Mighty Camp kids participate in STEAM ac… Read Article

Recipe by Amy Flannegan, Certified NutritionistOriginal Recipe adapted from ohsheglows.com   One concern we see a lot in the nutrition world is how to stay interested in and make healthy foods taste great. A lot of healthy, plant-based meals are lacking in the ingredients that trigger our drool-response—melty cheese, fried or greasy foods, and creamy, buttery sauces. As we continue in spring … Read Article

Everything You Need To Know About Caloric Afterburn You are always burning calories during your workout, but with the “caloric afterburn effect,” your body continues to blast fat and calories long after you’ve left the gym. How does this work, and how can you get it? We’ve got the answers.   The Science of the Afterburn Effect In simple terms, afterburn is additional energy your b… Read Article

There are many direct and indirect benefits to massage therapy, and the different levels and types of bodywork can have different goals. Not only does massage therapy feel good, but it also accomplishes profound changes in the body’s soft tissue (muscles, fascia, tendons, etc.), leading to improved range of motion, injury rehabilitation, a more balanced body, decreased pain, and better p… 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 oven to 350 degrees. Line… Read Article

Let’s Reflect on Something Good From 2020, Shall We? With 2020 long gone, and 2021 finally and happily upon us, it’s easy to look back and chalk up the year 2020 as a loss… Don’t! Although we can probably all agree that there’s much negativity to remember, don’t forget all the good that came from the 2020 struggle… Ne… Read Article

7 Reasons to Join a Gym | Genesis Health Clubs Let’s face it: shuffling along on the “deadmill” in your basement and doing the same fitness videos in your living room over and over again just isn’t that fun. Joining a gym would give you access to more equipment and classes, along with a sense of community, but is a Genesis Health Clubs membership right for you? Here are seven reasons everyone shoul… Read Article

Ready for Christmas? So are we! This year, keep on the merry tradition of decorating Christmas cookies with your friends and family, but make it healthy! We have a delicious gluten-free and grain-free sugar cookie recipe for you, complete with a Paleo frosting recipe so you can keep up with the Holiday fun without sweating the scale so much. Healthy, Gluten-Free Sugar Cookies for Christmas&nbs… Read Article

The chill of winter is upon us and crockpot cooking is one of the easiest solutions to creating a meal that will warm both your heart and belly. It's time to cozy up by the fire with this hearty, healthy crockpot meal together at home!  Medicinal Veggie Chili 1) Combine the following ingredients in a crockpot: 8 cups homemade vegetable stock (see recipe below) 1 large sweet potato, large dice 5 celery sticks, lar… Read Article

The holiday season is a difficult time for people to continue with their healthy diet and exercise regimen. With the cold weather, cozy indoors, holiday gatherings, and delicious food, weight gain can happen to anyone thanks to a little festivity and a lot of indulgences. Even though it’s hard to resist temptations around you, there are some helpful tips to avoid holiday weight gain. Exercise In Th… Read Article

Do you wish you were a morning person? Do you wish you could wake up with energy so that you can fit in a good sweat session or spend some quality time with the fam before work?  Stop wishing! If you long for the day where you wake up to chirping birds and actually enjoy it, it’s time to make some changes so that waking up becomes easy. Here are some tips to help you become the morning p… Read Article

Has someone ever talked to you about how awesome turmeric is? Have you ever been told to incorporate the ingredient into your diet or daily supplement intake? Today, we dive deep into Turmeric and the many advantages you get when you consume it. A quick snapshot of this blog? We agree with what you’ve heard. Take turmeric and reap all the health benefits! What is Turmeric? Turmeric is a … Read Article

With the weather turning colder and the nights getting longer, it is natural to start craving some more filling, comforting foods like traditional beef chili, beef stews, and baked lasagnas. Keeping nutrition in mind sometimes gets left behind, with dishes carrying a high sodium, saturated fat, and cheese content. Sweet potatoes offer that filling and comforting sensation with a whole lot of flavor and sweetness,… Read Article