Fitness Tip of the Day: Interval Training

Interval training is a fairly simple concept. Push yourself really hard for about 30 seconds, rest and repeat. I suggest taking just enough rest to recover to the point of being able to push yourself again with 100% effort.  I also suggest doing anywhere between 4 and 10 “sprints.”

Keep in mind intervals will look different for everyone. For an untrained individual just starting out this could be intervals of fast and slow paced walking. For trained athletes this could be sprints of some kind.

Benefits Include:

Shorter cardio sessions

Improved blood pressure
Improved cholesterol profile
Improved cardiovasular health and conditioning
Fat loss
Muscle Gain
Improvements in insulin sensitivity
Looking better in your swimsuit…
For more info come see me in the Fitness Room
Patrick Flynn
Fitness Director
NMB Aquatic and Fitness Center

Fitness Tip of the Week: Stay Hydrated

Here’s a neat trick to help you keep track of how much water you’re drinking and it will also motivate you to drink more.


Grab a 1 liter bottle and put 4 to 6 rubber bands around it depending on how much water you’re trying to drink (I use 6).  Every time you finish a bottle of water off you pull a rubber band off.  Your goal is to have no rubber bands left on your bottle by the end of the day.  Put them all back on and start again in the morning!

Patrick Flynn

NMB Aquatic and Fitness Center

Fitness Director


Fitness Tip of the Day: Eat a Salad

Researchers at Penn State University found that people who ate a salad before their main course ate overall fewer calories than those that did not.  Eating a HEALTHY salad helps us to feel fuller quicker and therefore we’re less likely to overeat during our main course which often times if more calorically dense.

Keep in mind, if you eat a salad loaded with croutons, bacon bits, eggs, friend chicken and doused in ranch this strategy will not work!  Eat a light salad before your main course (use vinegar instead of dressing) and then try your best to leave a little bit of food on your plate.  This is an especially good strategy for when you’re eating out and want to avoid over doing it or eating too much of that bread they keep bringing out.


Fitness Tip of the Day: A helpful tip on how to eliminate after dinner snacking

This one is really incredibly simple.  After dinner before you settle in to relax for the evening, brush your teeth!

For me it keeps me from snacking anymore because I’d have to brush my teeth again before bed.

Worst case scenario you end up with really clean teeth!


Patrick Flynn

Fitness Director

NMB Aquatic and Fitness Center

Fitness Tip of the Day: The 5×5 Rule

Fitness Tip of the Day: The 5×5 rule.

Jim Rohn said “You are the average of the 5 people you spend the most time with.” This is a great quote and is very true but it can also be applied to other aspects of your life.

You are the average of the 5 foods you eat the most
You are the average of your 5 most common habits
You are the average of your 5 most frequent thoughts
Your 5 most frequent actions
Your 5 most frequent emotions

Are you balanced? Is there a way you can improve your 5×5 in each area?

Patrick Flynn

Fitness Director

NMB Aquatic and Fitness Center

Fitness Tip of the Day: Sleep

One of the biggest health and wellness issues that people ignore is their quality of sleep.

People will spend time foam rolling and doing restorative workouts. They’ll spend big money on massage and other soft tissue work but then they’ll skip out on the most beneficial and restorative thing we can give our bodies. A good nights sleep!

I’m not a proponent of mandating everyone get X hours of sleep per night. Find what’s right for you and make it a priority.

Turn off the TV, smart phone, tablet and whatever else is distracting you and get a good night of sleep.

Patrick Flynn

Fitness Director

NMB Aquatic and Fitness Center

New Kid Fit Programming @ the AFC!!!

We are very excited to announce our Kid Fit programming beginning this April 2017.  These classes can be found on our regular group fitness schedule but are for children ages 8-12 years old.  Parents may join their children but adults can’t come to class without a child present.

When:  Monday and Wednesday @ 4:30pm beginning April 3rd

Where:  AFC Aerobics Room

Who:  AFC members ages 8-12 and their parents (parents are optional unless we think it would be best for the child and class that the parent attend)

DescriptionKids Fit classes are a mix of strength, endurance and flexibility using weights, balls, bands, yoga moves and our own body weight.  Come prepared for anything!  Learn proper form and technique in addition to why we perform these exercises and how they help our body and mind stay healthy.  Bring a mat and water.  Wear comfortable clothing and proper shoes for working out. 

AFC Group Fitness Class Spotlight – Align the Spine

When: Friday @ 9am

Where: Aerobics Room

Instructor: Ceferina

What:  This class focuses on the back, shoulders, hips and neck.  Anyone dealing with pain or wants to avoid pain in any of those areas needs to check this class out! Align the Spine uses strengthening, stretching and relaxation techniques to realign the spine and return it to its proper position.  This class will also strengthen surrounding muscles (like your abs) so that you are able to maintain good posture throughout the day.

Come check it out!


Patrick Flynn

Fitness Director

NMB Aquatic and Fitness Center

Benefits of Tai Chi – A new class at the AFC!

Tai Chi is a low impact exercise which promotes better balance, encourages a full range of motion and helps create a sharper mental focus. Those who practice Tai Chi often see additional benefits such as strengthening of the lower body muscles soon after beginning the exercise program.

People with mobility issues due to advancing age or the onset of illness may experience the reduction of stress and possible loosening of stiff joints with moderate Tai Chi practice. Exercise for this group should always be preceded by a consultation with their medical professional.

Sometimes called meditation in motion Tai Chi is also referred to as the internal martial art. These descriptions call upon the more elusive references to Tai Chi. Its meditative qualities are often experienced by diligent practitioners who develop their skills over time. This is the “flow” of the Tai Chi energy which can begin with a profound sense of relaxation.

Tai Chi is now offered to the members of the Aquatic and Fitness Center on Monday’s @ 9am and Wednesday’s @ 11am in the Aerobics Room (AR).

A weight lifters view of the pool aka Patrick takes a swim

The Aquatic and Fitness Center has put on an in-door triathlon the month of February as a way to get out members involved in different activities around the facility and have some fun while doing it.  When this program was being put together I never thought of actually getting in the pool and completing the tri but after a little nudge form Melinda that’s exactly what I did.

A little background info about me.  My name is Patrick Flynn and I’m the Fitness Director here at the AFC.  I’m an avid weight lifter and believe very strongly in the benefits of a high intensity strength training program.  I’m also a big proponent of high intensity interval style cardio.  I’ve been here at the AFC for 8 years and have never been in the pool…  I just never really saw the benefit for what my goals are.

Last Wednesday changed all of that.  I went to the pool not having any idea how things would go, I can swim but I’m not a “swimmer.”  I wasn’t sure if I’d get all 20 laps in (the amount needed to finish the triathlon) or struggle to get through 5.

I started off with a freestyle stroke and after swallowing about 5 gallons of water (in one lap) I decided that wasn’t going to work for me.   I changed to a combination of a back stroke and the ugliest butterfly known to man (I think that’s what I was doing).   I finished all 20 laps in about 35 minutes and got out of the pool completely exhausted but with a new appreciation for my swimming friends.

I’ll definitely utilize this great asset in the future.  Probably quite differently as I’m still a big believer in interval training.  But when done correctly swimming makes for a great total body, interval style workout with no impact on the joints.  My knees and hips take a beating from all the heavy strength training I do, so being able to get in the pool and push myself without any impact on those joints is a huge benefit to me.

What’s my point here?  Get outside your comfort zone.  Go do something different today and keep your body off guard which makes for continued improvement.  If you’re doing the same thing day after day expect the same results day after day.  This goes for our swimmers too as we’d love to have you in the fitness room for some strength training.

For more information or any questions give me a call or shoot me an email.  There’s also still plenty of time to join in on our triathlon fun!



Patrick Flynn

NMBAFC Fitness Director