Our Classes

Sit n Get Fit

This class teaches moves that offer a full body workout from a seated position. Based on the Arthritis Foundations’ PACE® program, it is ideal for seniors, people with limited mobility, those unable to bear weight or anyone looking to try something different.

Know Your Nutrition:  Basic Healthy Nutrition

Learn the basics of healthy, balanced eating, the 6 main nutrients, calculate your caloric needs and more. Please bring a calculator if possible.

Stress Management:  Arrest the Stress

In an increasingly fast paced world, stress is a leading contributor to mental and physical illness. This class addresses the physical and psychological effects of stress and gives several tools and tips for dealing with stress.

Stretching: Stretching the Truth

This fun class provides an overview of stretching and then offers participants a
full-body stretching/flexibility routine that can be done from a seated position while in the office and dressed in everyday business attire!

Healthy Holidays

Holiday parties, high calorie food, missed workouts, stress, family issues, late night shopping and crowded stores-all holiday stressors. Learn tips on nutrition, stress and exercises specific to this time of year to keep you healthy this holiday!

Smoking Cessation

We offer the nationally recognized, evidence-based smoking cessation program, Freedom from Smoking® by the American Lung Association. This is the gold standard in programs and delivers a higher than average quit rate for graduates. It also exceeds the requirements of most healthplans!

Cholesterol Management

What do your cholesterol numbers mean? We address common concerns, risk factors, and what you can do to control your cholesterol with lifestyle changes such as nutrition and activity.

High Blood Pressure Management

Due to a lack of symptoms, high blood pressure is known as the “Silent Killer”. This class will help you understand your numbers and how nutrition and exercise affect them.

Fitness For Busy Bodies

No time, NO PROBLEM! Learn how to get maximum results in minimum time. Class will discuss heart rate monitoring, circuit training, super-setting and more time saving tips and techniques.

The Basics of Exercise

Providing a general overview of basic exercise, this class explores the role of cardiovascular and resistance training exercise. Heart rate, safety, intensity and other guidelines are also given. Please bring a calculator if possible.

Posture Perfect

Prevent “text neck”! Sitting at a desk all day, using cellphones, tablets, etc. can lead to significant posture problems. This class will look at risk factors then ways to correct posture with stretching and strengthening exercises. Also learn how to assess your posture with a 10 second self-test!

The ABC’s of Better ZZZ’s

Lack of sleep is becoming an epidemic. The CDC states, “Sleep is increasingly recognized as important to public health, with sleep insufficiency linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors”. This class will offer numerous tips on how to improve your sleep habits to enhance your rest and energy.

Diabetes Basics:  Taking Control

Diabetes is striking more Americans every year. Learn the symptoms, risk factors and how to effectively manage or prevent this ever-growing epidemic.

Osteoporosis: Building Better Bones

Osteoporosis affects over 10 million Americans. Learn about the risk factors, get nutrition tips and discover key exercises to combat this debilitating disease.

Walking Working Out

Bring your walking shoes for this one. Walking is a great form of physical activity! Find out why and how to get the most out of your walks. Demo of 3 tests one can do to select the proper shoe and numerous handouts are also given. GPS mapping of your worksite with routes is also available!

Stability Ball: Workout N’ Have a Ball

You have or want a stability/exercise ball, but do you know how to use it? This class will discuss the benefits of using this inexpensive tool and then will lead participants through a full-body workout. Participation is encouraged, please dress comfortably if possible.

Skin Cancer Awareness

Skin cancer is the most common, yet most preventable form of cancer. Learn about common risk factors, warning signs and how to prevent this growing problem.

Exercise and Cancer

The positive effects of exercise on cancer have been well documented. Exercise cannot only help prevent certain cancers, but can help reduce the side-effects of cancer treatment, improve quality of life and survivorship. Learn more about the benefits and exercise programing specifics.

Fall Prevention

Falls are responsible for 40% of all non-fatal injuries at home and the number one reason for hospital admissions in people age 65 and over. Learn the common causes and tips on prevention, including balance exercises and home set-up.

Back Safety: Back Talk

Back pain is the 2nd most common medical complaint. Learn the risk factors, biomechanics, posture, safe lifting techniques and exercises to help reduce your chance of injury.


Being stuck at your desk doesn’t mean you can’t exercise. Learn a safe and effective full-body, stress-busting, energizing, muscle toning and stretching routine you can do while at your desk or workstation.

Motivation to Move

Over 80% of those who start exercising stop within the first few weeks. Learn several tips to keep you on track and motivated! Contracting, accountability, cross-training and the S.M.A.R.T goal setting approach will be discussed.

Fitness “Fore” Golf:  Exercises for Better Golf

Learn valuable sport-specific exercises to increase your drive distance, rotational speed, balance and overall enjoyment. Lower your score by attending this class and be fit “fore” your best game yet.


 2017 ACW Worksite Classes