Entries by Patrick Flynn


Healthy Protein Peanut Butter Balls

Here is a recipe for one of the best snacks to eat before or after a workout to re-fuel the muscles.  It is a better choice than a protein bar because there are no preservatives in it.  Make sure to refrigerate since the peanut butter is natural. One cup of natural peanut butter with the […]

Healthy Toxin Free Home made Deodorant

Are you in search of ways to keep you life toxin free?  If so, I have the most amazing smelling and working deodorant I have ever found. It is so easy and cheap to make that I will never have to buy it again.  The advantage to deodorants is your body releases the sweat it […]


The AFC is excited to announce the long awaited arrival of our new Cybex Strength equipment. We have 22 brand new pieces of the highest quality strength equipment available as well as 4 brand new treadmills.  For orientations please come in and schedule an appointment ASAP or call 843-281-3742.  As always there’s also a Fitness Specialist on […]

Strength Training Made Simple

I see lots of people struggle with their weight training workouts, most of the time this comes down to not knowing what to do.  Here’s a simple workout template I use for my training and my clients that keeps things simple.   Break your strength training down into 5 movements: Press (think chest muscles or […]

Best Methods for Burning Fat

One of the biggest misconceptions I hear and see on a daily basis is that doing long bouts of medium intensity cardiovascular work is best for burning fat/losing weight, think walking on the treadmill or riding the recumbent bikes for 30 plus minutes, . This couldn’t be further from the truth.  The most efficient fat burning […]

Nutrition Basics

Here is a link to an article that breaks down nutrition basics very simply.  This is a very good read.  Please come see me in the Fitness Room with any questions! http://www.strengthsensei.com/nutrition-basics-explained-simply/   Patrick Flynn Fitness Director

Fitness Room Orientation

Feeling a little lost in the Fitness Room?  Not sure how to get started on weights or how to use a rower, elliptical or any other piece of equipment? If so sign up for an orientation today!  Even if you’ve already done one in the past we’ll give you a refresher.  

Gluten Free Organic Brownie Recipe

By Elizabeth Reighard Recipe: 2 large organic beets cooked and puréed, 4 oz of good dark chocolate (I use organic 70%), 1/4 cup organic cold pressed coconut oil 1/4 cup raw honey 1/3 cup of raw cacao not cocoa powder (it is richer and full of antioxidants because not processed) 3 tablespoons or coconut or almond […]