Wheelchair Basketball Tournament, March 15 – March 17

The Aquatic & Fitness Center will be hosting a Wheelchair Basketball Tournament beginning Friday, March 15th thru Sunday, March 17th. The basketball courts will be closed as follows:

Friday, March 15th — Court 2 CLOSED 6:30 pm to 9:00 pm
Saturday, March 16th — Courts 1 & 2 CLOSED 7:30 am to 6:00 pm
Sunday, March 17th — Courts 1 & 2 CLOSED 12:00 pm to 2:30 pm

Get Ready for Spring Break Splash!!

February 22-24, 2019 — Masters Swim Meet

Squat Basics



Engaging all the major core and leg muscles, squats create simultaneous contraction of the power muscles responsible for vertical drive. Squats are ideal for enhancing overall fitness, helping maximize fat burn and building strength in the lower body and core.

The muscles you work

Squats target your body’s strongest muscles; the Gluteus Maximus (a.k.a. your butt) which is responsible for movement at the hip, and the Quadriceps and Hamstrings which work together to straighten and bend the legs. Squats also work the Erector Spinae, these are the long thin muscles that run up the vertebral column and are responsible for helping straighten the back.

How to set up the perfect squat

  • Place your feet slightly wider than your hips
  • Position your feet with toe angled 5-20 degrees outward
  • Lift your chest
  • Ensure your weight is distributed through the heels and balls of your feet
  • Brace your core muscles.

The movement

  • Push your hips back and keep pushing them back as the knees begin to bend
  • Ensure your knees track forward in line with the middle of each foot
  • Keep your chest lifted
  • Squat down until your knees are at 90 degrees
  • Drive through your heels to return to standing
  • Keep the core tight throughout the movement.

Exercising During Cold and Flu Season

This is an article from MINDFOOD, written by Efrosini Costa, April 4, 2018


When You Should Be Exercising During Cold and Flu Season 

As a change of season approaches, so too does the dreaded cold and flu season that can quickly take many enthusiastic exercisers off course.  Runny noses, sniffles and coughs can derail your exercise and fitness regimen, just when your new year’s resolution is beginning to waver. With many opting out of physical activity after the slightest cough or sneeze, knowing when it’s ok to be physically active and when it’s not during the change of season can be integral to achieving your goals faster.

New York physician Dr. Lewis G Maharam believes the motto for exercising when you’re feeling unwell is always: “If you can do it, do it. If you can’t, don’t.”

The author of Running Doc’s Guide to Healthy Running shares his five tips for being mindful of when to work out this season:

  1. If you experience symptoms above the neck, like a runny nose or head cold, then exercising is ok. In fact, feeding a cold with some moderate exercise, like a brisk walk, may be helpful, Dr. Maharam says. Research confirms that regular, moderate aerobic exercise can strengthen your immune system. Those who exercise five days or more a week are much less likely to succumb to a cold or flu than their inactive peers.
  1. If you are running a fever, it’s probably better to give the workout or run a skip. As Dr. Maharam explains, during exercise, our metabolism increases due to a rise in body heat. If you start with an elevated body temperature, then your body will be unable to bring its internal heat back to equilibrium. “If fever gets too high, you break down proteins, maybe in the kidneys or liver,” he adds. If you have a flu or virus with fever and pain, then the best remedy for your ailment is plenty of bed rest.
  1. If you’re sick, don’t go to the gym. Common cold and flu viruses can stay on equipment – like treadmills, weights and handles – for many hours after they’ve come into contact. In a place where a lot of people are sweating simultaneously, touching your nose or mouth during a workout is common and with unwashed hands, this is a direct route for viruses. When you’re sick, consider exercising privately – at home or away from lots of people. If you’re worried about getting sick at the gym, always carry a towel and perhaps some hand-disinfectant.
  1. Take a few days break between workouts. While lots of exercise can help to strengthen the body’s immunity, elite athletes have been shown to experience an increase in stress hormones and a subsequent dip in immunity after more than one and a half hours of physical activity. “During that time, the athletes are more susceptible to colds, flu, and, most commonly, the so-called “marathon sniffles,” Dr. Maharam points out. While symptoms can usually subside 48 hours later, “At the end of a race, when you’re all sweaty and they’re all sweaty, you don’t need to be hugging and kissing people,” Maharam said. “Your immune system isn’t as strong as it was.”
  1. Never force your furry-friend and running mate to exercise when they’re sick. Studies show that when animals aren’t feeling well and forced to exercise through fever and pain, their flu or virus symptoms can be further exacerbated. This can result in prolonged and even life-threatening illness. So when your pet is unwell, perhaps it’s a good time to go for a run or walk solo, or call a friend.

AFC Overflow Parking

Having trouble finding a parking place.  The AFC has an overflow lot for our members’ use.


As an active person, I know that I have been incredibly inactive for the past 2-3 weeks (and oh, the cookies!). I know from experience that the more inactive you become, the more challenging it is to get started again. Don’t let the holiday coziness become a winter-long habit. Move your body every day, even if it is just taking the stairs instead of the elevator or doing 50 sets of ab exercises right before bed. An easy way to incorporate movement is to spend 10 minutes upon waking to take your body through some gentle stretches. Not only will it help you feel happier and more limber, but it circulates your lymph which can support your immune system. Take that, winter flu!

Child Watch Holiday Hours

The Aquatic & Fitness Center Child Watch will be CLOSED Monday, December 24, 2018 (3:30 – 7:30) AND Monday December 31, 2018 (3:30 – 7:30)

Holiday Hours

Child Watch CLOSED 3:30-7:00, November 23rd

The AFC Child Watch will be closed Friday, November 23, 2018, 3:30-7:00.  It will re-open at regular hours on Saturday, November 24th.  If you have any questions, please give us a call at 843-281-3737.