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Thomas Flanagan

Personal Trainer and Nutritional Coach

Services

Custom Training Program

$1,350

90-Day Fully Custom Training Plan

Three Monthly Payments of $450

Get Started

Custom Training plus Nutrition

$1,800

90-Day Fully Custom Training Plan

Nutritional Coaching

Three Monthly Payments of $600

Get Started

VIP Training Program

$2,250

90-Day Fully Custom Training Program

Fully Custom  Habit Program

1 on 1 Nutritional Coaching

1 on 1 Check-ins

Three Monthly Payments of $750

Get Started

Challenges

14-Day Free program

This program is a free 2-week challenge for beginner clients to online training.


The program includes:

- 1 initial prep week filled with key information about the 2-week program

- 2 full weeks with training, exercises and cardio activities

Enroll Today

30 Day Jumpstart Challenge

For beginner clients into an active lifestyle with basic workouts and staple exercises.


This program lasts for 30 days and includes:

 1-2 daily exercise(s) to perform (rotating through 5 different ones), walking days, supportive daily auto messages (about mindful eating and gratitude journaling), and a start and finish progress assessment.​


Cost of the Program is one time payment of $149

Enroll Today

60 Day Challenge

This is a 60 day program that will transform your body. 


It has an upper body day, lower body day, conditioning day, full body day, challenge day, active rest day and a full rest day each week.  

You will go through different phases during the 8 weeks with 4 light training days at the end of the program.

If you are ready to change who you are in 60 days this program is for you.


Cost of the Program is one time payment of $275

Enroll Today

WORKOUTS

Here are some sample exercises for some body parts with a rep and set count.


Give these a try during your next trip to the gym.  If you superset them, put two of them together with no rest between exercises, then rest about 45 to 60 seconds between sets.


Everyday work to be better than you were yesterday.

CHEST WORKOUT

Barbell Bench Press • 4 sets of 8 reps


SHOULDER WORKOUT

Seated Dumbbell  • 4 sets of 10 reps​


BICEPS WORKOUT

Barbell Bicep CurlS • 3 sets of 10 reps


BACK WORKOUT 

Lat-pulldowns • 4 sets of 10 reps


LEGS WORKOUT

Leg Extensions • 4 sets of 10 reps


TRICEP WORKOUT

Rope  Pushdowns • 3 sets of 15 reps


FOR QUESTIONS & INQUIRIES, PLEASE EMAIL


Email 

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