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G-Health Wellness provides members with personal training by Damond Brock, ISSA CPT including cardio training, weight training, functional training, and exercise rehabilitation. Damond Brock educates participants on how exercise reduces stress, depression, and smoking while improving participant BMI and A1C levels. Zumba and Yoga classes are also offered by certified instructors 1-4 times per week.

Workout Videos Healthy Weight Toolkit (PDF)

Alcohol

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise

By working out consistently and building up to 45 minutes of Cardiovascular Exercise, these members will build endurance and stamina and most likely reduce the amount of stress in their daily lives (which is often a trigger for drinking) and reduce the amount of alcohol consumed.

Depression

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise
  • Group Circuit Training (exercising with other members)

Building up to 45 minutes of Cardiovascular Exercise consistently will give these members a sense of accomplishment which is vital. Group Circuit Training will have them perform a series of different exercises with other members as a part of fitness group. Individual as well as group circuit training give these members a reason to participate and something positive to look forward to each week.

Anxiety

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise
  • Group Circuit Training (exercising with other members)

30 to 45 minutes of Cardiovascular Exercise will help these members to stay focused on the task at hand and provide them a worry and stress free activity that they can look forward to engaging in daily. Group Circuit Training will have them perform a series of different exercises with other members as a part of fitness group. This stress free environment promotes teamwork and communication of members which helps make it easier for members to want to participate.

Stress

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike, power mill)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise
  • Yoga
  • Weight Training (full body-3 days per week)

30 to 45 minutes of Cardiovascular Exercise will help these members to stay focused on the task at hand and provide them a worry and stress free activity that they can look forward to engaging in daily. Yoga will help these members with balance and stability and staying calm and focused. Weight training will provide these members with the opportunity to mentally and physically relieve stress while focusing on gains from building muscle strength and endurance.

BMI >30

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise
  • Functional Training (ADL’S) “Activities of Daily Living”

By building up to 30 to 45 minutes of Cardiovascular Exercise daily, these members will build stamina and endurance and burn excess body fat which will help to promote weight loss and a lower BMI. Functional Training (ADL’S) are exercises geared towards “activities of daily living” such as pushing, pulling, reaching, sitting and standing exercises with medicine balls, kettle bells and resistance bands which will also help to promote balance and stability as well as weight loss and a lower BMI.

Tobacco Users

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise

By being consistent and building up to 30 to 45 minutes of Cardiovascular Exercise daily, these members will begin to breathe easier and notice that they have more stamina and endurance which can lead to the urge to smoke less or even quit.

A1C>8

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise
  • Functional Training (ADL’S) “Activities of Daily Living”

By building up to 30 to 45 minutes of Cardiovascular Exercise daily, these members will build stamina and endurance and burn excess body fat which will help to promote weight loss and a lower A1C. Functional Training (ADL’S) are exercises geared towards “activities of daily living” such as pushing, pulling, reaching, sitting and standing exercises with medicine balls, kettle bells and resistance bands which will also help to promote balance and stability as well as weight loss and a lower A1C.

High Blood Pressure

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike, power mill)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise

By building up to 30 to 45 minutes of cardiovascular exercise daily, these members will build stamina and endurance in addition to strengthening the heart which will allow it to pump more blood with less effort which will ultimately lower blood pressure numbers.

General

  • Monday thru Friday
  • 3-minute cardiovascular warm up (treadmill, elliptical, bike)
  • 5 minutes of full body stretching (legs, shoulders, back, torso)
  • 30 to 45 minutes of cardiovascular exercise
  • Functional Training (ADL’S) “Activities of Daily Living”
  • Weight Training (full body-3 days per week)

By building up to 30 to 45 minutes of Cardiovascular Exercise daily, as well as Functional and Weight Training 2 to 3 days per week, members in general will build strength stamina and endurance and burn excess body fat which will help to promote weight loss lower blood pressure and lower BMI and A1C levels. Exercise in general will also help with members who struggle with alcoholism and tobacco use, depression anxiety and stress to manage symptoms much better and in some cases members can end up symptom free!