The physical benefits of exercising at a gym are well known – better heart function, toned and lean body, improved blood pressure, and less chronic conditions like type 2 diabetes. However, the mental and social health benefits of working out at a gym can be just as beneficial as the physical. AFC Fitness members often tell us about the social support at the gym and how it’s just as important to them as their workout. So, we looked into the different types of interactions a

Bosses usually get a bad rap, but a boss makes sure you get things done on time. They give you the tools to do your job and they don’t settle for “I’ll do it tomorrow” or “I’m too tired.” They hold you accountable, so you stay on track. Accountability goes hand in hand with fitness too. Sticking to an exercise plan is the only way to achieve your fitness goals, but sometimes it’s difficult to find the motivation and discipline to work out - to be your own boss. This is why y

Zumba classes started the dance fitness revolution and altered the way we look at a “workout” forever by making exercise fun, social and high energy. Zumba classes at AFC Fitness have since expanded offering more contemporary dance beats and remains one of the most fun, and popular workouts for burning calories and losing weight. What to Expect in a Zumba Class. No dance experience is encouraged! Anyone can do Zumba, even if you are new to exercise. Certified Zumba instructo

February is American Heart Month. With heart disease being the leading cause of death in the United States, it is important to check in with yourself and make sure you are doing everything you can to keep your heart healthy. If you are incorporating physical activity into your daily routine, you are already on the right track. While some factors, such as genetics, are out of your control, a healthy diet is one of the best ways to help prevent heart disease. In addition to li

Looking for a quality protein supplement to add to your smoothies? It’s easy to get lost in the hundreds of protein supplements out there. Some challenges with protein powders are that they can often be overpriced and packed with sugar and fillers to help enhance flavor. The truth is, you can still obtain adequate protein from real foods. The next time you want to make a smoothie, try some of these high quality protein sources that can easily be found in your kitchen. Greek Y

Thanksgiving is going to look a bit different this year, and after being in lockdown for months on end, it’s nice to have a holiday to look forward to. If you’re celebrating with a traditional Thanksgiving dinner, trying to eat healthy while enjoying the holiday can be stressful. We put together the following tips for you to keep in mind, so that you can feel good about your decisions and avoid stressing over food choices. Balance your plate . Fill half your plate with vegeta

Binge watching shows, eating too many salty or sweet foods, drinking more alcohol than usual, putting off important tasks. If any of these seem to be a bigger part of your life lately, chances are you’re stressed out. We all react to stress differently, but one thing is for sure – a consistent workout schedule at the gym can reduce stress and improve your overall well-being. Stress makes us feel different. Some physical signs are headaches and neck aches. It can weaken your

At AFC Fitness, we understand the current COVID-19 situation and the need to find ways to keep your kids active and healthy while being safe at the same time. We're here to help! Starting September 21st, AFC Fitness in Bala Cynwyd will be kicking off our Fall Kids Camp run by the area's top fitness and youth sports trainers! Our goal is to keep your kids happy, healthy and active in a program that revolves around sports, fitness and fun. Check out the full information below,

As AFC Fitness has completed our first full month of being open again, we are happy to have seen members back in the facility. It brightens our day to see you all here, working out with your trainers, taking classes and doing your best to reach your fitness goals. One of the best ways to set, reach and maintain those goals is to work out with a personal trainer. Whether you are starting from scratch or looking to mix up your routines, our certified personal trainers at both o

If you don’t know already, Functional Training is the principle that exercise movements should closely mimic real-life movements. An example of the connection between daily tasks and an exercise could be picking up a box and putting it on a high shelf. Where the matching exercise could be a squat with a shoulder press at the top. Another example could be doing lunges to help you climb stairs easier. Functional training movements are also a great addition to your weight loss

Years ago, each winter would bring a flood of exercise seekers to local gyms, eager to lose extra pounds gained over the cold months. In recent years, the trend has tapered off due to people’s commitment to staying healthy year-round. Of those getting to the gym regularly, people over 60 years of age are at the top of the list. Their dedication to a regular fitness routine tells us a lot about how exercise can greatly improve quality of life for seniors. A wealth of researc

The Problem - Neck and Upper Back Pain Have you ever woken up in the morning with a stiff neck and upper back pain and wonder what the cause was? Everyone knows the scenario - you don’t remember straining your neck the day before. All you did was sleep and then woke up with neck pain. The slightest turn of your head one way causes a shooting pain in your neck and down your upper back that can make performing everyday activities difficult, such as working, driving, cooking, p

Here’s a two sentence summary for those time-crunched A recent study from the Massachusetts General Hospital tracking 8,000 adults revealed people who exercised more were less likely to be diagnosed with a new occurrence of depression, even for those with a high genetic risk and family history of depression. The study showed both high intensity exercises like aerobic exercise found in fitness classes and exercise machines, and lower intensity exercise, like yoga , were conne

AFC Fitness offers the widest array of premiere studio classes, the latest equipment, and is known for the best customer service of any fitness club in the Philadelphia region. Check out our exciting group exercise and group cycling classes and our yoga studios. Watch a show while you burn calories in our cardio zone. Or let one of our certified personal trainers build a customized, personal training plan just for you. We also have a fantastic onsite daycare, complete with i

Tried and True: Classic 5 Strength Training Exercises At AFC Fitness we have every type of fitness class, pool, and exercise machine that you would expect at a gym and more. And while machines provide effective ways to target specific muscle groups and perform cardio workouts, they are not considered to be the best at building overall body strength. This is where the classic five strength exercises come in. The 5 main weight training exercises are compound movements involvin

For starters, if you haven’t taken a barre class, and you expect it to be a less-than-demanding workout, be advised - you will likely be catching your breath throughout, especially when you’re instructed to begin pulsing (barre regulars are giggling). However, the beauty of a barre class at AFC Fitness is that whether you are new to exercise or you’re an established athlete, instructors tailor the workout to your level. As the music fills the room with positive vibes, you wil

Let's get straight to the point - you need to take in fewer calories than you burn to lose weight. There’s no way around it, despite a constant effort by supporters of fad diets trying to convince you otherwise. The “calories in / calories out” method is built on the fact that to maintain a steady body weight, the amount of calories you eat needs to equal the amount you burn up. “Calories in” means the calories you obtain from foods you eat, and “calories out” is the amount

Are you interested in seeing how much your fitness level can improve in just 14 days? Are you ready to create a positive change in your life? Join our free 14-day fitness study. You will be guided by some of Philadelphia's most knowledgeable trainers, dietitians and fitness specialists. Register below. HERE’S WHAT YOU CAN EXPECT: +Register for free by completing the form below. +Attend the first session on Tuesday, July 16, 2019 at 7:00 PM. +Receive an initial and final a

AFC Fitness’ personal trainers recommend warming up properly to help prevent injuries while involved in any kind of physical activity like sports and working out at the gym. The American College of Sports Medicine (ACSM) recognizes two main forms of stretching - static and dynamic. According to the ACSM, static stretching, or traditional stretching as it’s also known, is best performed post-workout or can be done on its own. It includes isolating and moving a muscle to it’s

Maybe it’s the number you weighed in college, or a figure that just “feels right.” Chances are you probably have an ideal body weight in mind, a magical number that you’re aiming for or sticking to. But which number is an ideal weight for your health? Figuring out your ideal weight is an important step when trying to lose weight and improve your well-being. But there are literally thousands of weight calculators, apps and online tools proclaiming to be the most accurate. So,