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WELLNESS & FUN

InBody Scan

See what you're actually made of

Three Danes Wellness offers nutrition coaching services and has an InBody onsite to measure your progress. The InBody is a highly accurate scale and body composition measuring device. It not only measures body weight, but also the even more important metrics of:

Lean Body Mass vs. Body Fat %

It’s an invaluable tool in helping measure and track your progress and make adjustments to your health and wellness plan.

Look beyond your weight

Find out exactly how what you are doing is affecting you and your body. Schedule an appointment for an InBody Scan today and let us show you just exactly what you are made of and help you make a plan to achieve your goals. Call or e mail today!

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Reiki

a Japanese healing technique.

Translated as ‘Spiritually guided life force energy,’ Reiki utilizes this energy to treat the entire person and work towards achieving a balanced state of wellness for the whole body; physical, emotional, and mental. Reiki is gentle and non-invasive, and can therefore complement medical treatments for most health conditions.

Session with Master/Teacher level certified practitioner James Simonelli or Lenore Palen

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Testimonial

“Good morning, don’t know how you did it. In the middle of all the pain and body shivering from pain, I felt a surge of peace/warmth hit me like a ton. The pain was completely gone and I literally melted under my weighted blanket in peace. Also, you text me how was I feeling right at the moment were I felt completely alone and not knowing what to do about the pain. Truly your an angel sent to this earth. Omg was rereading my text before sending and I felt myself accidentally tapping the bottom of my screen as I was reading and when I reach the bottom of my message the word YES 🙌🏽 was there! How can I repay you? I slept through the night with out pain and this morning my dog refused to go on his morning walks with Elvis lol wouldn’t leave my side literally laying next to my side of the bed. He loves his walks! But nope won’t move an inch away. I’m so safe in this bubble around me I don’t want to get out of bed :)”

FIND US AT
93 Iron Mountain Road,
Mine Hill, NJ

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(973) 620-2913

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Karina Santos

Coach

Meet Karina! She is the coach who will often be dancing while you’re giving your all (aka being tortured 🤭) during your workout!

Karina has worked out since she was 15, completed her L1, and started her coaching journey in 2022. Her family’s medical history is not great; hence, she decided she wanted to help herself and others understand the importance of following a balanced, healthy approach to ife and also the benefits that moving every day will bring. She will always greet you with a smile and a funny story.

She’s a very driven, passionate coach who will push you and help you achieve your goals while always keeping you safe and understanding everyone’s limitations. She is an avid volleyball player who, unfortunately, has had injuries and gone through full recovery journeys; so you can trust that she will be able to tailor and modify workouts for individuals based on injuries and/or workout history.

When she’s not taking part in a volleyball tournament on a weekend, you can find her competing in a spartan race or maybe a Hyrox competition. Whatever it is, Karina will give it 150%. And that includes helping you be the best version of yourself!

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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ROGUE “ROGUE-ISH, MAMA ROGUE”

First Lady

Rogue is our adult female and can be found on the right side of our logo. She is strong and fast, but will more often rely on her wits and agility rather than her strength when wrestling with the other dogs. She is a quick learner and has an excellent memory; evidence of which can be seen by the grudge she still holds against Lorenzo for getting her pregnant over a year ago. She is always ready to eat and can be found in the kitchen during the preparation of any meal. She loves her doggie bed, sunshine, being warm, and sleeping as close as she can to the fireplace.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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LORENZO “ZO”

President

Lorenzo is our adult male and is the dog in the middle of our logo. His personality is as large as his body, and unfortunately both seem to be continuously growing every day. His favorite toy is an oversized hedgehog we refer to as “hedgie”. He has a huge bark which is how he lets you know he is happy and excited. He is ridiculously loving and his biggest character flaw is that he truly thinks he is a lap dog, and that he has absolutely no idea how big he actually is. One of his best characteristics though, is that in spite of his large size and strength, Lorenzo is exceedingly gentle with small animals and children, quickly becoming a favorite of both. He is ridiculously fast, super strong, and loves to go on the trampoline.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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WILLOW “WIL, WILLIS, MAGOO”

Vice President

Willow is the daughter of Lorenzo and Rogue, is our third Great Dane, and can be found on the left side of our Three Danes CrossFit logo. She is a truly gentle soul, loving and calm, and never really in a hurry to go anywhere. If you are telling her something she doesn’t want to listen to, she will often just close her eyes while you are talking to truly drive home her point that she is no longer listening to you. Willow is a quintessential “Daddy’s girl” and can often be found either wrestling or curled up with her dad, Lorenzo. Don’t let her gentle, quiet nature fool you; she is as fast and strong as her parents and can be, seemingly quite ferocious, when they are all wrestling and playing.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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LEO, "LITTLE MAN", "LWD"

President in Training

Although Leo is the newest member of our team he immediately became a huge member favorite with his super social and loving nature. He is very smart for being such a young pup, but obviously not smart enough to know not to bother Rogue (which seems to be one of his favorite pastimes). He is the resident “Gains Master” as he has put on over 50 lbs. in the first 2-1/2 months he has been with us! Just walk in the door and he will happily come greet you barking his hello – or look for Rogue and Willow…Leo will be right there too.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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LENORE PALEN

Massage Therapist

Lenore is a busy wife, mother, friend, and massage therapist. She is idealistic and always wants to help. Sometimes this positive quality has her wearing many hats such as PTA mom, soccer coach, and Girl Scout Leader. Her family simultaneously keeps her sane and drives her crazy as all good families should.

 

While this compulsion to help can sometimes be overwhelming, it is also what drew her so powerfully to the profession of Massage Therapy. Lenore is a licensed Massage Therapist and Reiki Master. Her highest goal is to help you feel better. She has been in this field for ten years and is passionate about learning and honing her skills. This drive allows her to approach each client and each massage individually and customize an experience tailored to their needs at that moment.

Lenore can help you with pain relief, relaxation, and wellness. She can help you relax, recover from injuries, reduce recovery time in between workouts, stretch tight muscles, and help improve circulation and range of motion. She looks forward to creating a healing experience for you and helping you with meeting your health goals.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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JONATHON GAINES

Level 1 Trainer

From May to October Jonathon spends his summer nights at the LBI sandy beaches, bay attractions, and family friendly environments. As a former high school and Division one basketball player, life after sports posed the question…Who am I without basketball and my teammates? Stepping into a Crossfit box helped redefine and guide me back into new athletic challenges and experiences. Also, the Crossfit methodology, nutritional strategies, and the community of members provided me with a daily opportunity to learn and rewrite my fitness journey and gain new teammates I now call friends.

 

No matter your age, fitness level, or goals, Three Danes is a community of people who come together each day to improve our health and fitness through effective training and nutritional strategies. I love being a part of the Danes Wellness Coaching team which embodies empathy, passion, and a positive presence. During each one of my classes I hope to look at each person at a time, considering their specific fitness level, and show you that I care about your goals. Jonathon is here to make you feel welcomed, a part of our family, and help you meet your goals.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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HOLLI ECKERD

Level 1 Trainer

Holli may have just met you, but she is probably already your biggest fan. Holli is a science nerd with an undying love for Harry Potter and the 49ers. With a background in soccer and basketball, she realizes the importance of camaraderie and teamwork in order to achieve any goal or work through any challenges. Holli believes that if you can’t run, walk…if you can’t walk, crawl…just keep moving! You will find Holli coaching and supporting and laughing with members during both morning and evening classes. And even though she does many things behind the scenes here at TDW, she is always front and center to help you achieve your goals…in or out of the gym!

 

Marc has been doing NCFIT for over 4 years and is always looking to improve form and technique. He enjoys pushing his limits while attempting to master all of the many movements found in NCFIT. Throughout those 4 years, Marc could also often be found helping his fellow NCFITers; whether it was a quick tip on form or help with an advanced movement. He even likes to torture…um…”give help with”… exercises to remedy any ailments or mobility restrictions. He loves the variation of the workouts, the community, and the fact that anyone can do NCFIT. It’s all about continuous improvement and Marc will help you be your best.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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THERESA COLONNO

NCFIT Trainer

If this were your high school yearbook, Theresa would be found under “Most Likely to Make You Laugh” but in this case, “Most Likely to Face Plant While Demonstrating a Movement”. (Gold stars all around!)

 

All jokes aside, with her passions being fitness, food and dogs, Theresa certainly landed herself in the right place! She loved the NCFIT community and training so much, she got her level 1 certification in 2022 to begin coaching classes. When she’s not in class, she’s often meeting with new prospective members or “getting fixed” by Lenore (resident massage therapist and overall sorceress).

Her belief is that fitness is for ALL no matter your age, size or ability level and loves watching people progress and surprise themselves accomplishing different skills and movements that were originally outside of their comfort zone. Her favorite members to coach are the new ones and her own son – there is nothing better than having your kids watch you and participate!

CERTIFICATIONS

NCFIT level 1 trainer
CPR certified

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SHANNON VAN NORMAN

NCFIT Trainer

Shannon is a Minnesota girl who moved to NJ in 2000 to explore what life was like outside her small town, and never looked back. You will often find her either smiling, giggling or dancing.

 

In 2012 with the encouragement of her family and friends Shannon left her successful Corporate America job to pursue her dream with fitness, becoming a personal trainer and group fitness instructor.

Shannon uses her strengths as well as her own past challenging experiences to encourage others. Those past experiences, both failures and successes, have all come together in an imperfectly perfect way that both fuels her desire to help her clients but also allows Shannon to share her story as another means to motivate and help. Shannon believes the best gift as a trainer is when her clients notice the change within themselves, and especially beautiful to share the journey as she witnesses the shift in their own mindset.

CERTIFICATIONS

NCFIT Level 1 Trainer,
W.I.T.S Certified Personal Trainer
HSN Nutrition Coach
CPR / AED Certified
CADC

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MARC SANZARI

Level 1 Trainer

Marc Sanzari fun fact – he used to be a meathead. True story. He did some Olympic Weightlifting in college and even tried competing once, but at the time his real passion was bodybuilding. He entered some NPC competitions as well, but ultimately got bored with the routine. He heard about NCFIT, but thought it was just a fad and of course, being a “gym guy,” didn’t want to lose any of those hard earned gains by doing high intensity workouts. After seeing top Games athletes like Rich Froning and Jason Khalipa, he realized that his gains were safe. He also realized that his cardio was severely lacking and he decided to give NCFIT a try. One class is all it took for Marc to fall in love.

 

Marc has been doing NCFIT for over 4 years and is always looking to improve form and technique. He enjoys pushing his limits while attempting to master all of the many movements found in NCFIT. Throughout those 4 years, Marc could also often be found helping his fellow NCFITers; whether it was a quick tip on form or help with an advanced movement. He even likes to torture…um…”give help with”… exercises to remedy any ailments or mobility restrictions. He loves the variation of the workouts, the community, and the fact that anyone can do NCFIT. It’s all about continuous improvement and Marc will help you be your best.

CERTIFICATIONS

NCFIT Level 1 Trainer
CPR/AED Certified

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FELICIA AHLERS

CFL1 Trainer

Felicia (also known as coach Flea), is a hard working, skilled, highly motivational coach that will do anything to help someone reach their fitness goals. Her biggest passion is CrossFit (of course), and ironically – dogs! Outside of the gym she loves to surf, snowboard, hike, and do a bunch of high intensity activities. She is a former lacrosse, track, and hockey player and has stayed active her whole life. She has a degree in exercise science and is going to continue to pursue her studies for years to come.

She is also a former pharmacy technician so she knows a lot about health and wellness. Her favorite thing about being a coach is helping people learn a new skill and seeing the smile on their face when they finally get it. Her dream is to own both a gym and a dog shelter and have a doggie CrossFit gym to help find them homes! Sometimes she will even bring her puppy into the gym for members to play with.

You can often find her blasting music and having dance parties with members early in the mornings while she’s 4 espresso shots deep, cleaning LITERALLY everything in sight, or playing tug of war with Leo. If you’re taking one of her classes everyone is most likely laughing their butt off at a joke she made. If you come into the gym at any point during the day you will most likely find her doing her 3rd workout of the day and saying she wants more, or eating a bag of sour patch kids after some hard cardio. She also loves to participate in CrossFit competitions.

She is very driven and her passion for fitness is unmatched. She always pushes to be the best she can possibly be, and always puts in the work. She says if she could do nothing but hangout in the gym all day, she would. She is very big on recovery and nutrition and will push members to stretch and take care of themselves inside and outside of the gym. She has a great impact on others and people see her as a best friend and a coach all in one.

She will most likely compliment you within 2 minutes of speaking to her. She really knows how to wake up a tired room at our 5:30am classes and make everyone’s hour at the gym be the best hour in the day. Whikle she is obviously into fitness and healthy nutrition, she does loves food and sugar, and you can always count on her to bring some cookies or Reese’s into the gym. Always feel free to go up to her and talk to her about anything and everything, and she will gladly listen and help however she can.

CERTIFICATIONS

CFL Level 1 Trainer
CPR/AED Certified

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BRIAN KISE

CFL1 Trainer

Coach Brian has always been into physical activity and fitness. Growing up and throughout school he always loved soccer, andbuteventually found his way into CrossFit with the goal of becoming a better athlete. He was hesitant at first but after the first class, he was absolutely hooked with the concept of continuously challenging yourself to be better than yesterday.

He has been doing CrossFit since 2018 and has been coaching since 2020. He is currently an L1 trainer with plans to get higher certifications in the future. His favorite thing about coaching is teaching an athlete a new skill and seeing their face light up when they get it for the first time.

Seeing athletes he coaches hit PRs makes him just as excited as hitting his own. He is constantly searching for new information about CrossFit and how to be a better coach, and works every day towards being the best coach he can be.

CERTIFICATIONS

CFL1 Trainer
CPR/AED Certified

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James Simonelli

Level 2 Trainer, Owner

James is often found making food, exhibiting odd dance moves, and sometimes can be found communing with animals. He would much rather swap recipes than gossip, and is often ridiculed for his preference for wall walks and burpees. He’s not really sure how he ended up living with three Great Danes, but admits that it does make for a pretty cool name for the box. He’s a big proponent of not taking yourself too seriously, trying your best, and enjoying every moment. Safety is his number one concern, and he can often be heard telling people that he wants them to be able to come back, so that he can torture them again.

James fully embraces a mind, body and spirit philosophy, and in recent years has been exploring and studying this aspect of well being further. He is committed to helping others achieve their goals, whether related to fitness, nutrition, or achieving mental and emotional balance. James is father to 12-year-old twins, and tries to lead by example as a parent and in all aspects of his coaching and fitness work. He finds no greater joy than watching the look on someone’s face when they persevere and achieve their goal. He can often be found laughing, encouraging others, talking about food, or learning about something new.

“Wellness is happiness with who you are, what you do, and how you feel.”

CERTIFICATIONS

NCFIT Level 2 Trainer
HSN Nutrition Coach
HSN Kids Nutrition Coach
ISSA Certified Personal Fitness Trainer
Reiki Master/Teacher Certified Practitioner
CPR/AED Certified
B.S., Cook College, Rutgers University

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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OUR DROP-IN RATES

$25 Per Class

FIND US AT
93 Iron Mountain Road,
Mine Hill, NJ

(973) 620-2913

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

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