Entries by Patrick Flynn


Fitness Tip of the Day: Vitamin D

Vitamin D is an essential vitamin that helps us live longer, get stronger, and keep our brains performing optimally. We get Vitamin D through direct exposure to sunlight but because few of us spend all day with our shirts off in the sun most of us aren’t getting enough. Oregon State suggests less than 70% […]

Fitness Tip of the Day: Walk!

I know this one may seem silly or overly simple but very few people do this and they’re missing out. Find time every day for a 30 minute walk. Don’t do this as a form of cardio but as a way to wind down after a stressful day. It’ll get you moving a little more […]

Fitness Tip of the Day:  Low Back Pain

In our society we sit a lot.  We sit at work, we sit on the way to work, we sit and watch TV, we even sit when we exercise.  This causes weak glutes, tight hips, a loss of mobility, and often time’s pain in our lower back. People find all kinds of things to blame […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]