Teressa Tips

Exercise Menu

Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists

Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar FWBP
Cable Cross
Assisted Dips

Shoulder Exercises
Lateral Raise with Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls / Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells

Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise - Back Extension
Straight Leg Dead Lift

Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips

Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl

Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs

Nutrition Corner – Teressa’s Nutrition Tips

by Teressa Stann,
BS Health & Nutrition Science

Nutrition has always been a part of my life and now it is my passion. I enjoy the science behind proper nutrition and studying the benefits it can provide to our lives. My goals are to assist all employees and their families in obtaining their nutritional needs and desired physiques. I have a B.S. in Nutrition & Dietetics, and have spent over five years providing personal training and nutrition counseling. Previously I worked as a nutritional counselor for Women and Infant Children in Philadelphia, PA and Jacksonville, NC. I have provided both personal training and nutrition counseling for pregnant women, new mothers, bodybuilders, professional fighters, and various athletes.

NUTRITION TIPS

This month I want to focus on Foods that will aid in the prevention of heart disease. More than 58 million Americans are suffering from some form of heart disease. According the Centers for Disease control, Heart Disease is the leading cause of deaths in America. The misconception is that it affects mostly men and the elderly; however it is also a serious health risk for women of all ages. One in every three women will die from heart disease compared to one in every 30 that will die from breast cancer. The good news is that heart disease can be preventable. Controlling conditions such as high blood pressure, high cholesterol and diabetes can reduce the risk of heart disease. This can be achieved through creating a healthy positive lifestyle and starting a fitness and nutritio

What is heart Disease? It is a type of cardiovascular disease; it encompasses a variety of heart conditions such as blood pressure and stroke. Coronary heart disease (CHD) is caused by narrowing of the coronary arteries, which results in decreased blood and oxygen to the heart. Coronary heart disease includes Myocardial infarction; commonly known as a heart attack or chest pain. A heart attack is caused by a sudden blockage of a coronary artery usually by a blood clot. And chest pain occurs when the heart muscle does not receive enough blood.

A healthy lifestyle can reduce the risk of heart disease as much as 80%. People who do not smoke, consumer no more them one alcoholic drink a day, are not overweight, exercise vigorously for at least 30 minutes a day, and eat a low-fat high fiber diet have the lowest risk for heart disease. As you can see these are attainable measures we as a society can do to prevent heart disease, it doesn’t have to be the number one killer in America. Whether you are 20 or 50 years old it’s not too late to start, take control of your life and make the changes now.