wellness director

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

Wellness can be thought of as the practice and pursuit of keeping
your body young as it inevitably ages.

Have you ever seen a 57 Chevy that looks like it just came off the
show room floor? That did not happen by chance, the owner took
great care of that vehicle over many years. Are you taking care of the
vehicle you are driving through life - your body? Are you aging your
body prematurely? Will you be able to be productive and vital as you
grow older? We make choices every day which will determine whether
we carry on through our later years with only a slight decline in our
health and vitality, or whether we will increase the likely hood of a
slow, expensive and debilitating death.

Four out of every ten premature deaths (younger than age 75) are
caused by lifestyle choices such as; eating unhealthy, being physically
inactive and using tobacco. According to the CDC 67% percent of adults
are overweight or obese, 34% percent of adults are obese.

Are you biologically younger, older, or the same age as your calendar
age? The first step is to find out where you are today through the online
Fitness Test.

Discover your current fitness level and submit your personal goals to
create an individualized fitness and nutrition program to help you achieve
a "younger you"? Set a personal fitness goal, a goal that will allow you to
focus on success. It is my goal to provide you the positive support and
direction towards better health and fitness.

John Hanrahan
Certified Strength & Conditioning Specialist
Certified Personal Trainer

Your results are provided to you in a private confidential
report. Your Fit assessment report will include your ratings
in strength, cardio, flexibility, body composition and
nutritional habits. Your Personal Training program will
be based on your goals and test results. Your program
will be your road map towards improving in areas that
may be in need of attention.