Weekly Goals
Cardio
Strength
Flexibility
Challenges
Weekly Goals
Loading Weekly Goals…
Cardio
Your Weekly Cardio Training Goal is:

Complete the Minimum Weekly Miles
  • Check your email or Weekly Goals for Weekly Cardio Goals
  • Use any of the cardio options below
  • Pay attention to the mile conversion - Learn More
  • Show All
  • At the Gym / Indoors
  • Outdoors
[ "Gym" ]
Treadmill
Treadmill
(mile conversion 1:1)
[ "Outdoors" ]
Walking
Walking  / Running
​ (mile conversion 1:1)
[ "Gym" ]
Stationary Bike
Cycling
(mile conversion 3:1)
[ "Gym" ]
Stair Climbing
Stair Climber
(mile conversion 1:1)
[ "Gym" ]
Rowing
Rowing Machine
(mile conversion 1:1)
[ "Outdoors" ]
Hiking
Hiking​
(mile conversion 1:1)
[ "Gym" ]
Elliptical
Elliptical Machine
(mile conversion 1:1)
[ "Gym", "Outdoors" ]
Swimming
Swimming
(mile conversion ¼:1)
[ "Gym", "Outdoors" ]
More
Strength
Your Weekly Strength Training Goal is:

2X Workouts a Week
  • Pick 2 strength training sessions (from below options) to complete every week
  • Practice your Squats, Push ups and Plank.
  • Home Workout
  • Gym Workouts
  • WODs
  • At the Employee Wellness Center
[ "Home", "Gym", "EWC" ]
Push Ups
Use this link to learn proper push-up technique and build your endurance
[ "Home", "Gym", "EWC" ]
Squats
Use this link to practice your squats and increase your legs strength and toning
[ "Home", "Gym", "EWC" ]
Plank
Use this link to learn proper plank technique and build your core stamina and strength
[ "EWC" ]
Strength Challenges+
Strength Challenges
​This is a list of all optional Strength Challenges on the Point Chart. These challenges must be performed correctly at the EWC in order to earn points.

Stop by the EWC for more details.
[ "EWC" ]
1:1 Coaching
1:1 Coaching
Get a customized workout every time you come to the gym!

Limitations apply.
​​Stop by the EWC for details.
[ "EWC" ]
Classes
Daily Classes
Check out our fun and popular classes! From our quick LMR series to the fat-busting boot camps and addicting kickboxing classes. There is a fun class awaiting you at the EWC!

​Print a class schedule today!
[ "EWC" ]
Speedline
Speedline
A quick, full-body strength training routine consisting of 11 Pin-selector machines. It takes less than 30 minutes to complete the entire workout!

​Stop by the EWC for details.
[ "Home" ]
102
  • Routine #: 102
  • Target: Full Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Resistance Cables
[ "Home" ]
028
  • Routine #: 028
  • Target: Upper Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Resistance Cables
[ "Home" ]
026
  • Routine #: 026
  • Target: Full Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Chair, Mat
[ "Home" ]
030
  • Routine #: 030
  • Target: Lower Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Resistance Cables
[ "Home" ]
041
  • Routine #: 041
  • Target: Core
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Mat
[ "Gym" ]
002
  • Routine #: 002
  • Target: Full Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Pin-Selectors
[ "Gym" ]
104
  • Routine #: 104​
  • Target: Full Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: None
[ "Gym", "Home" ]
106
  • Routine #: 106
  • Target: Full Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Dumbbells
[ "Gym" ]
004
  • Routine #: 004
  • Target: Upper Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Pin-Selectors
[ "Gym" ]
006
  • Routine #: 006
  • Target: Lower Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • ​Equipment Needed: Pin-Selectors
[ "Gym" ]
052
  • Routine #: 052
  • Target: Core
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • Location: Gym
  • Equipment Needed: Pin-Selectors, Dumbbells
[ "WOD" ]
001
  • WOD #: 001
  • Target: Full Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • Equipment Needed: None
[ "WOD" ]
002
  • WOD #: 041
  • Target: Upper Body
  • Level: Intermediate
  • Goal: Lose Weight / Build Endurance
  • Equipment Needed: Jump Rope
[ "Home", "Gym" ]
More Options
[ "WOD" ]
003
  • WOD #: 004
  • Target: Lower Body
  • Level: Beginner
  • Goal: Lose Weight / Build Endurance
  • Equipment Needed: None
[ "WOD" ]
004
Flexibility
Your Weekly Flexibility Training Goal is:

3X Days a Week
  • Pick 5 stretching exercises to practice every day
Upper Body Stretches
Lower Body Stretches
Challenges
Your Weekly Strength Training Goal is:

2X Workouts a Week
  • Pick 2 strength training sessions (from below options) to complete every week
  • Practice your Squats, Push ups and Plank.


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JOIN OUR ONE MILLION STEPS WALKING CHALLENGE & TEAM
Join the EWC's team in the fight against Heart Disease!

The ONE MILLION STEPS WALKING QUEST is a great opportunity to join the fight against heart disease, while becoming active. Walking is a heart-healthy activity that is easy, low-impact, and highly effective in fighting off heart disease. Walking can also help with weight loss, improving blood circulation, lowering blood pressure, and even reducing stress!

The EWC’s ONE MILLION STEPS WALKING CHALLENGE will help you train for the upcoming walk, reap great health benefits (and cool rewards) all while raising awareness for a great cause!

Palm Beach Heart Walk
​Saturday November 08, 2025
  • Progress (2025)
  • Log Your Weekly Steps
  • Join the Team
As of Sunday 006/01/25

-

Walkers

-

Steps

-

Funds Raised
  • Start tracking your daily steps on Monday 08/11/25
  • Tally up your weekly total steps and enter your information below (I recommend doing so by Sunday night)
  • Check "Top Walkers" to see where you rank
  • Help us with our fund raising. For the 2025 Heart Walk, Our goal is to raise $2,500
    To join THE ONE MILLION STEPS TEAM
The One Million Steps Walking Challenge starts on Monday 08/11/25

For the 2025 Heart Walk, Our goal is to raise $2,500

Body Composition Report

About Your Report

Through FDA cleared Bioelectric Impedance Analysis (BIA) technology, Tanita’s exclusive technology allows this monitor to not only measures weight and body fat, it also provides muscle mass, body water %, basal metabolic rate (BMR), metabolic age, bone mass, visceral fat and rates body physique!

BIA is quick and non-invasive, and is one of the most thorough and reliable ways to measure body composition, clinically comparable to DXA (dual-energy x-ray absorptiometry) and hydrostatic (underwater) weighing.

REPORT DETAILS

Body Composition Details
Fat %  / Fat Mass
Fat Mass is the weight of fat in your body. Fat % is the proportion of Fat to the total body weight. Body Fat is essential for maintaining body temperature, cushioning joints and protecting internal organs. Yet, too much fat can damage your health. Reducing excess levels of body fat has shown to reduce the risk of certain conditions such as high blood pressure, heart disease, type 2 diabetes and cancer. Too little body fat may lead to irregular periods in women and infertility. Check your body fat results against the healthy body fat ranges shown at the bottom of your printout.
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Too little body fat may lead to irregular periods in women and infertility. Check your body fat results against the healthy body fat ranges shown at the bottom of your printout.

Fat Free Mass (FFM): 
Fat Free Mass is comprised of non-fat components of the human body. Muscle, bone and water are all examples of fat free mass.

Muscle Mass:
The predicted weight of muscle in your body. As you exercise more, your muscle mass increases, which in turn burns more calories. Check your muscle mass rating against the desirable range.

Bone Mass
The predicted weight of bone mineral in your body. It has been proven that increased muscle mass through sport activities promotes stronger healthier bones. Check for significant changes over time.

Body Mass index (BMI):
Body Mass Index is a standardized ratio of weight to height, and is used as a general indicator of health. Your BMI can be calculated by dividing your weight (in kilograms) by the square of your height (in meters) <18.5 = Under Weight 18.5 – 24.9 = Normal Weight 25-29.9 = Overweight 30> = Obese

BMI is a good general indicator for population studies but has serious limitations when used for individual analysis.

Metabolic Age:
Metabolic age compares the rate you burn calories with the average for people of the same age, and calculate your metabolic age based on that. Put simply, your metabolic age calculation gives you an idea of how old you are on the inside.

Physique Rating:
Physique rating assesses muscle and body fat rating into 9 body types. As your activity level changes over time the balance of body fat and muscle will gradually alter which in turn will change your overall physique.
Close
BMR / VFR / TBW
Total Body Water % (TBW %):
Total Body Water Percentage is the total amount of fluid in the body expressed as a % of total weight. Being well hydrated will help concentration levels, sports performance and general wellbeing. Drinking 2 liters of fluid a day will ensure good hydration levels.
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The average TBW% ranges for a healthy person are:
  • Female 45 to 60%
  • Male 50 to 65%

Individuals with a high body fat % may fall below the recommended body water percentage. As body fat is reduced over time the TBW% should gradually improve.

Extra Cellular Water (ECW):
Extracellular Water is the body fluid found outside of cells. The healthy ratio of Extra Cellular Water and Total Body Water is around 40%. In some cases malnutrition, aging and high fat levels may cause the ratio to be higher than 40%. Athletes tend to have a lower ratio of less than 36%. Continue to monitor this ratio on a regular basis.

Intra Cellular Water (ICW):
Intracellular Water is the fluid found inside cells. Usually 40% of your body weight is intracellular water.

​Basal Metabolic Rate (BMR):
Basal Metabolic Rate is the daily minimum number of calories your body needs when at total rest. Increasing muscle mass will speed up your metabolic rate. A person with a high BMR can burn more calories at rest than a person with a low BMR. Check how efficient your body is at burning calories in the Indicator section of your print out
  • - = low burn - your body is slow at burning calories
  • 0 = average burn - your body is efficient at burning calories
  • + = high burn - your body is highly efficient at burning calories

Visceral Fat Rating:
Visceral fat is located deep in the abdominal area surrounding and protecting the vital organs. Ensuring you have a low level of visceral fat reduces the risk of certain conditions such as heart disease, high blood pressure and type 2 diabetes.
  • Rating from 1 to 12: Indicates you have a healthy level of visceral fat. Monitor regularly to ensure your rating stays within this range.
  • Rating from 13 to 59: Indicates you have an excess level of visceral fat. Consider making changes in your lifestyle possibly through diet changes and/or increasing exercise.
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Segmental Analysis
Segmental Muscle Mass:
The shaded green area indicates the average person. The black line represents your muscle mass distribution. The muscle mass rating for the trunk, each leg and arm is shown:
  • Minus figures = low muscle tone
  • Zero = healthy muscle tone
  • Plus figures = high muscle tone
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Ideally you should aim for Zero or plus figures to be healthy

Segmental Fat Rating:
The shaded green area indicates the average person. The black line represents your fat mass distribution. The fat mass for the trunk, each leg and each arm is shown:
  • Minus figures = low fat level
  • Zero = healthy fat level
  • Plus figures = high fat level

Ideally you should aim for Zero or a little under to remain healthy

Muscle Mass Balance:
Compares the balance of muscle mass between the left and right side of the body.

Body Fat Distribution:
The ratio of upper to lower body fat is calculated, and plotted against average healthy values for gender and age.
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New Merch Drop!

Level up your victory look with the Challenge's EXCLUSIVE gear! — designed for comfort, performance, and serious style.
Stop by the gym to check out the samples and feel the difference for yourself. You’ve earned it!

Challenge Accepted

Got Gunz?

Challenge Crushed

WEIGHT MACHINES PLAN
GYM PLAN, SIMPLIFIED! NEWEST ADDITION TO THE "3 OR LESS" SERIES
Your Perfect Beginner Gym Plan—Simple, Effective, and Results-Driven!

Take the guesswork out of strength training with this beginner-friendly 12-week program designed to help you build strength, tone muscles, and gain confidence in the gym—all using just three weight-machine routines. With clear instructions, progress-tracking tools, and an optional 8-week plan for flexibility, this guide is your blueprint to real, measurable results.

Whether you're new to the gym or getting back into it, this plan will get you stronger in 12 weeks or less—no confusion, just progress!

50% Off for a limited time!