Entries by Patrick Flynn


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 […]

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 […]

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 […]

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 […]

Chocolate Protein Bars

1 cup Oat Flour Ingredients: 4 Egg Whites 2 scoops Vanilla Whey Protein Powder ½ cup Splenda, Truvia, or Ideal ½ tsp. Baking Soda ¼ tsp. Salt 8 oz. Berry flavored Baby Food 3 tbsp. Baking Cocoa                                                                             Makes 16 squares, serving size=2 bars 4 oz. Water   Directions: Preheat oven to 350 degrees. Mix dry […]

New Year, New Habits!

healthy habitsCoaching/Lifestyle Coachinglifestyle change By Elizabeth Reighard NEW YEAR, NEW HABITS   One of the things I work with my clients on is creating new habits that will last a life time.  As a Health Coach, I coach clients to add healthy behaviors that they are ready for. They pick the habit they think they can […]

Audrey Johns Giant Breakfast Cookie

Ingredients ¾ cup all purpose flour ½ teaspoon baking soda Zest of 1 orange 2 tablespoons unsalted butter, at room temperature ½ cup packed brown sugar 1 large egg 1 teaspoon pure vanilla extract ½ cup unsweetened applesauce * 2 cups old-fashioned rolled oats ½ cup dried cranberries ¼ cup sliced almonds ⅓ cup water […]