Entries by Patrick Flynn


Cami Lee’s Homemade Ice Pops

Opt for Homemade Ice Pops Ice pops are a staple in almost every kid’s summer diet. They’re refreshing, sweet, and downright delicious, but reading the ingredient label might make you cringe. Much like the ice cream and sugary drinks mentioned earlier, they are loaded with added sugars like High Fructose Corn Syrup, artificial flavors, and […]

Cami Lee’s sugary drink alternative

Skip the Sugary Drink Mixes and Diet Sodas Staying hydrated in the summer is extremely important, and we encourage drinking lots of fluids throughout the day, but skip the sugary drinks or diet sodas. These often contain ingredients that are not doing us any favors, like artificial flavors and colors, preservatives, and added sugars. A […]

Ice Cream Alternative!!!

Skip the cone and opt for this super simple two ingredient recipe for “Nice” Cream: 1 large frozen banana ¼ cup coconut water or unsweetened almond milk Directions: 1. Blend frozen banana and coconut water until smooth in a blender or food processor 2. Top with your favorite sundae toppings like nuts, berries, coconut flakes, or […]

Are You Getting Enough Good Bacteria?

Are you getting fermented foods daily? Many cultures eat a little bit in every meal. These are packed full of good bacteria and probiotics. Some examples are apple cider vinegar with the mother, pickles, sour kraut, yogurt with live cultures, kimchi, kefir, kombucha tea, etc. These are particularly important if you have been on anti-biotics […]

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 […]