Browsing All posts tagged under »beginners routine«

Just Breathe

March 3, 2013 by


By: Coach Michele John “Your life does not get better by chance, it gets better by change.” –Jim Rohn I love this quote in relation to my journey with Genesis Transformation.  I understand change is scary.  Believe me, I feel like I have a PhD in change and what it feels like to shift profoundly […]

The Blue Pill or the Red Pill?

March 3, 2013 by


by: Mark R, retired Chicago cop Have you ever had a time when you opened the food cabinet and locked eyes on something you knew wasn’t good for you, but ate it anyway?  You know like a potato chip or a “Fannie Mae” meltaway. You start out thinking MODERATION, I’ll eat one…then half way through […]

The Powerhouse of Movement: Strengthening the Core

January 15, 2013 by


The muscles of the core act to stabilize the spine, pelvis and shoulder girdle and consist of far more muscles than just the abs. The abs have very limited and specific actions while the core allows for all motion to take place by joining the upper body to the lower body and also the front […]

Barre Classes with Coach Courtney Townley

December 10, 2012 by


Genesis Transformation Coach, Courtney Townley, recently went through the Booty Barre certification program and is now teaching barre classes in Kalispell, MT at Flathead Health and Fitness (300 1st Avenue West). Classes are 1 hour in length and are held Wednesday at 9:30am and Friday at 8:30am. Be sure to come early…classes are very well […]

Beginner Workout #20: featuring Coach Courtney Townley

July 17, 2011 by


The most important thing to remember as a beginner exerciser is to GO SLOW and PAY ATTENTION to what you are doing.  Slowing down movement when performing new exercises helps to prevent injury and actually challenges the endurance of muscle tissue.  Paying attention means focusing on your form and proper execution of the movement to […]

Mind/Body Perspective: Loving Kindness Meditation

June 20, 2011 by


LOVING KINDNESS MEDITATION: Sit comfortable in a chair with the feet on the ground or in a chair on a cushion/pillow cross-legged.  Ground into the sit bones and lengthen up through the crown of the head; lengthening the spine.  Relax  shoulders back and down and keep the spine in neutral.  Close the eyes, rest hands […]

Beginner’s Workout #18: featuring Coach Courtney Townley

May 13, 2011 by


Bridge on Stability Ball:  (15 reps/3 sets) Start sitting on ball and walk out until your head and shoulders are the only parts supported by the ball.  Keep your knees parallel and your feel only hip width a part.  Holding a free weight in each hand, gently place the weights so they are resting on […]

Beginner’s Workout #17: featuring Erin Sabin

April 17, 2011 by


Here is a series of exercises using your body weight and core strength.  Perform all exercises in proper form with your shoulders down away from your ears, your spine in neutral and your core engaged.  Unless otherwise noted your feet will be planted hip distance apart and parallel.  Do 2-4 sets of these exercises, 8-15 […]

Body/Mind Perspective: Alternate Nostril Breathing

April 17, 2011 by


ALTERNATE NOSTRIL BREATHING Alternate Nostril Breathing is a breath exercise (pranayam) that brings balance to both the left and right sides of the brain. It also balances out our emotions. Research shows that we don’t breathe evenly through both nostrils and this helps us overcome our dominance over one side. 1) Sit comfortably with your […]

Beginner Workout #16: featuring Michele John

March 13, 2011 by


Squat with dumbbell shoulder press: Standing straight up with feet hip distance apart, hips level and shoulder blades back.  Grasp a set of dumbbells so that your palms are facing each other (or move hands to front of your body if you do not want to use dumbbells).  Hold the dumbbells close into your body […]