What we eat accounts for 80% of our weight-loss success or failure. While exercise helps to improve our muscle quality, which in turn improves our metabolism, we can quickly destroy the many benefits of our exercise efforts with the wrong diet. At The Exercise Coach®, we have developed a Nutrition Playbook to help educate our clients on the foods that will best promote optimum health and decrease inflammation, water retention, and other damaging effects. Through Whole-Effort Exercise and Whole-Food Eating recommendations, all of our clients can experience what we call The Metabolic Comeback™. Read More



How about a yummy, healthy, seasonal smoothie to enjoy the flavors of the season and give you energy, boost your immune system, and fuel your muscle repair and growth? Sounds like a winning combination. Enjoy this smooth and creamy treat today! Read More



Smoothies are an excellent way to get your daily dose of fresh vegetables, fruits, and even protein if you use the right ingredients! We’ve shared this Green Smoothie recipe with you before, and today we have another smoothie which is full of antioxidants, vitamins, and fiber. You will not believe how tasty this smoothie is. Read More


Diets Don’t Work…Get Off the Rollercoaster!

Chances are you or someone you know has experienced an endless ride on the “Diet Roller Coaster.” You know what I mean… lose some weight, gain it back plus a little more, lose it again, gain it back plus a little more, and on and on it goes. Incredibly frustrating, isn’t it? Read More

Interval Training: The Future of Cardio Conditioning

There has been much debate regarding whether or not interval (variable intensity) training is any more effective than the steady-state cardio approach that has been recommended for decades. While the jury may still be out to some extent, there is compelling evidence that supports interval conditioning as a safe, effective, and highly-efficient method of exercise for people of all ages. If you’ve never heard of interval training before, here is an explanation and some of its benefits. Read More

Slow-Motion Strength Training for Fast Fitness Results

Today, there is a tremendous amount of information, or more likely misinformation, regarding exercise, its benefits, and how it should be performed. If you plan on beginning an exercise program or hope to finally get the most out of your current program, you must first start thinking more critically about what truly constitutes safe and effective exercise. AFFL was established to provide the education and practical experience necessary to help you get the health and fitness results you never thought possible. In addition, the state-of-the-art facility and personalized training provide an exceptional exercise environment without the distractions associated with many multi-service health clubs. Read More

Need a Fitness Boost? Try Cardio Interval Training!

Interval training, sometimes called high-intensity interval training (HIIT), involves a variable combination of high and low intensity within a single workout session. In the session, a higher intensity effort is followed by a lower intensity or “active recovery” period and then repeated. This type of training is in contrast to the more familiar “steady state” exercise where the intensity is much lower but longer in duration. Interval training is awesome for fat burning and aerobic conditioning, but let’s have a look at some more reasons to use interval training for your cardio workouts. Read More