Browsing All posts tagged under »workout«

Follow The Resistance

December 15, 2016 by


I’ve been around transformation now for about a second and in that second what I have noticed without fail – humans resist change.  There are varying levels of resistance, some simply need to hear back what they said and the laughter begins, others of us will spend HOURS providing data backup to prove “we are right” […]

Newbie’s Issue & One more myth, BUSTED!

February 25, 2013 by


The month is dedicated to GT Newbies and keeping it real with our mythbusters… Myth:  Daily High Intensity workouts will result in a fit and defined body FAST.  Rest days only hold me back. Busted:  Many people will overtrain their bodies for quick and short-lived WEIGHT loss, not fat loss. These people are burning ALL […]

How We Roll: Kelly Mortensen

February 3, 2013 by


In preparation of writing this article for the “Newbie” edition, I started thinking about where I am at, and realize I’m a little jealous. After years of being a part of Genesis Transformation, lately I have felt myself getting a little complacent. Just rolling along…doing what I do… day in, day out, feeling pretty OK. […]

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 […]

Body Moves + Body Rest = Happy Muscles

October 23, 2012 by


As a Former Cardio Queen and over zealous group exercise class participant,  I feel it necessary to retire my crown and share my research of what DOES and what does NOT work without muscle recovery and too much stress on the body.   My 200 pound body took one for the team did the work AND rest to learn about […]

How We Roll – Coach David Cohen

September 3, 2012 by


I’ve had a major lifestyle change recently, and not one I chose!  The 40 foot motorcoach that I’ve called home for the last 2 years suddenly caught fire due to a (unbeknownst to me) recalled refrigerator.  We switched gears immediately to couch surfing with 3 dogs (oh boy was that fun) for a few weeks and finally […]

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 […]

Sheri’s Workouts: Power of Six 4: TORSO

June 20, 2011 by


When weight lifting, the first 2-3 sets are really just about blood distribution.  When you’re a beginner (in your first couple years of lifting) then this is good – you’ll build muscle at this level, you’ll regenerate tissue, and you’ll recover fast enough to keep you enjoying what you’re doing.  Increased blood circulation is really […]

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 […]

Tips for Healthy Fat Loss

September 6, 2010 by


Courtney Townley •    Water makes up 75% of our muscle fiber and 90% of our blood volume.   When it comes to fat loss our liver requires water to convert stored fat into energy.  Hydrating ourselves sufficiently throughout the day helps to accelerate the repair of muscle damage and the liver’s ability to process fat efficiently.  […]