Entries by Patrick Flynn


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 […]

Why Casein is Important for Lean Muscle Mass

Why Casein Protein is Important For Lean Muscle Mass Building Muscle Sports Nutrition By Elizabeth Reighard As we age, we lose muscle.  We lose 15% a decade after 50 and 20% a decade after 60.  Body builders have always known the importance of casein for creating lean muscle mass.  Why use casein verses whey?  What is it? […]

Chocolate lovers check this out!!!

Three Ingredient Healthy Dark Chocolate. recipe By Elizabeth Reighard This is so delicious and full of antioxidants.  I love eating chocolate that is good for my body! Recipe: 1/2 cup organic cold pressed coconut oil 1/2 cup of organic cocao not cocoa because it is unprocessed cocoa and full of good for your body antioxidants. 2 […]

Did you know???

  Aerobic exercise such as cardio machines, spinning, running, swimming, walking, hiking, aerobic group fitness, dancing, skiing, and kickboxing have the following health benefits:   -Builds endurance -Boosts HDL (good) cholesterol -Helps maintain a normal weight -Prevention of heart attack, stroke, diabetes, dementia, depression, colon and breast cancers, and early death.   Strength Training is […]