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Thomas Flanagan

Personal Trainer and Nutritional Coach



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.​

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.

Enroll Today

Guaranteed Transformation

This program is a 16 week fully custom program. This program is built base on a your goal and can be adjusted to an individual limitations.

This 4 weeks will be used to complete a DNA Fitness test, give you time to get use to the app, and start building the movements you need to complete your program.

The following 12 weeks is where we use the results from your DNA Test to build the program that will give you the results you have been waiting for.

This program comes with a fully custom workout plan,  1 on 1 nutritional coaching  and 1 on 1 weekly check-ins.

Enroll Today

Hybrid Training​

If you live in my area then I offer a hybrid training model.  This model comes with three 1 on1 training session, 12 workouts, one virtual nutritional coaching session, and 24/7 accountability through an app.

In Person Training

If you live in my area I offer monthly 1 on 1 personal training sessions.

You can purchase 4-20 session packages.

Nutritional Coaching

If you are looking to improve you nutritional plan, I offer virtual nutritional coaching sessions.  We go over what you are currently doing and I will make some recommendations on ways to improve  to achieve your fitness goals.


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.


Barbell Bench Press • 4 sets of 8 reps


Seated Dumbbell  • 4 sets of 10 reps​


Barbell Bicep CurlS • 3 sets of 10 reps


Lat-pulldowns • 4 sets of 10 reps


Leg Extensions • 4 sets of 10 reps


Rope  Pushdowns • 3 sets of 15 reps



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