Marlton Trainer Client Success Story – Ali

AFC Client Success StoryAt AFC, we love to celebrate every client success story! Congratulations to Ali who has lost 20 pounds and 11.5 inches overall since she started training with us only 3 months ago! Ali consistently trains twice a week at AFC. She watches her nutrition and gets her cardio in when she’s not at the gym, and it shows! She’s killing her workouts and feels better all around.

Ali’s workouts are varied and fun. She enjoys a wide variety of equipment such as machines, battle ropes, slam balls, dumbbells, TRX etc. She is also becoming stronger doing difficult body weight exercises. She loves to jump and we took a video of one of her early workouts.

Way to go Ali! Keep up the great work!

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Congratulations to Superstar Lynda!


Congratulations to Superstar Client Lynda, who has done an amazing job in the 4 short months she’s been training with AFC owner Gary Hendri. Lynda works hard and her results show it. She has lost 20 pounds, 12 total inches, and 5% bodyfat. Way to go Lynda! Keep up the good work!

Here, Lynda tells her story.

“I am a 60+ overweight woman. I never played sports in my life, and have only been moderately active. I have issues with painful knees and hips, low metabolism, and I was on the verge of having to buy a new wardrobe. I tried Nutrisystem, Jenny, WW, and “losing weight with Oprah”, including multiple failed attempts with each plan. No joy. Enter Gary, who put me on a 3-point regimen of cardio, nutrition and high-energy sessions. He showed me several simple stretching exercises that made a huge difference! Within one month I could kneel at church again!

 I have never gotten a real handle on my weight or metabolism. But after 3 months of working with Gary, the results in my body and energy level have surpassed my expectations. My pain is gone. I have lost inches all over my body. I have muscles that “show”, and I am down a dress size (or two)!

 My boyfriend grades my butt size as “an eight, down two from a ten”.  He jokes that a “stealthy goose in the hallway” will likely miss the mark, because I’m so much smaller. I’m still thinking about a new wardrobe, but I’m thinking about downsizing now.

 Those are REAL results! And I’m not done yet !!

 I like Gary’s positive attitude, his energy, his vast knowledge base, and his ability to keep me focused on my goals.”

 –Lynda S.

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When You Hate To Exercise

When You Hate To Exercise

Do You Hate To Exercise?

I recently had a new client sit across from me and tell me she would rather clean my bathrooms than exercise. I, of course, was thrilled at the offer. But I had to decline and pressed her for more information. She said she had never been thin and didn’t expect to ever be thin. She just wanted to feel healthy and not get so winded when she moved around. Putting aside any goals I might have had in mind for her, I agreed that overall health and feeling well were worthy pursuits.

A lot of people hate to exercise. I think they have a limited view on what exactly it can be. Many of my clients have the unfortunate opinion that exercise is a grinding joyless chore that must be done to stay healthy. Some of them come in dutifully twice a week and let me put them through a workout that addresses all the major muscle groups. And that’s all they do all week. I’m kind of sad that they haven’t discovered the joy of moving.

If you’re looking to stay healthy and feel better, exercise is important but it doesn’t have to be a grind. You don’t have to be an athlete to start moving more. And that’s really all you need to do. There are hundreds of ways to get more active. The most important thing is to find something you enjoy doing. When you find something you love to do, it becomes a joy and not a grind. Some people start by focusing on one activity. And some try many things and love the variety.

If you want to start moving more, here’s a partial list of activities to try. Moving your body is a gift. Find something you enjoy doing, do it regularly and you will enjoy better health and wellness while having fun.

  • Weightlifting
  • Running
  • Hiking
  • Yoga
  • Biking
  • Pilates
  • Zumba
  • Barre
  • Canoeing
  • Kayaking
  • Swimming
  • Kickboxing
  • Golf
  • Jiu Jitsu
  • Soccer
  • Tennis
  • Rock Climbing
  • Ice Skating
  • Walking
  • Jump Roping
  • Gymnastics
  • Gardening
  • Frisbee Golf
  • Surfing
  • Roller Skating/Boarding
  • Skiing
  • Snow Shoeing
  • Step Aerobics
  • Softball
  • Fitness Challenges
  • Basketball
  • Hula Hoop
  • Sprinting
  • Triathlons
  • Volleyball
  • Bowling
  • Kickball
  • Croquet
  • Parkour
  • Trampoline
  • Geocaching
  • Boxing
  • Bootcamp
  • Squash
  • Hockey
  • Tai Chi
  • Tabata
  • Kettlebells
  • Waterskiing
  • CrossFit
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5 Reasons You’re Not Achieving Your Fitness Goals

Spring into Fitness

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Every year, people all over the country make New Year’s fitness and weight loss resolutions only to abandon them 2 or 3 weeks in. Why do such good intentions fade so quickly? Why can’t we lose weight, get fit, and stick with healthy goals? Here are 5 reasons you may have failed in the past and 5 ways to change it around and finally reach those goals.

Problem 1: You haven’t really set a well-defined goal, written it down, complete with sub-goals, action items, and dates to complete them. If a goal isn’t written and broken down into manageable pieces, it’s doomed from the start.

Solution: Follow the SMART goal formula, and write it down.

SMART is an acronym that stands for:

S – Specific: How much weight exactly do you want to lose? Or what dress size do you want to be? Or how many calories a day do you want to eat?

M – Measurable: What gets measured gets managed. You have to regularly weigh yourself, do circumference measurements, weigh and measure your food.

A – Attainable: Is your goal challenging but realistic? Have you given yourself enough resources to achieve the goal you want?

R – Relevant: Is this your goal, not your husband’s, wife’s, or parents’ goal for you? Do you have a specific reason for wanting this goal?

T – Timely: Have you assigned a date by which you will achieve your goal? Is it realistic?

Problem 2: You procrastinate. You’re waiting for the beginning of the week, month, year. You’re waiting till after that big event (Wedding, Bar Mitzvah, Christmas, Family Reunion, etc.).

Solution: Just do it. Get started. There will always be another big event/holiday on the horizon. While you’re waiting for the perfect time, time will be racing on without you. While I enjoy setting New Year’s Resolutions myself, I also set goals every day of the year, month, week that I feel like it. Waiting for the perfect time is an illusion that will derail your efforts every time.

Problem 3: You don’t know how to start, what to do, or how to do it. There is more information available online than you can take in and most of it contradicts each other.

Solution: Hire an expert, join a group, study what’s out there. I’ll admit right here, I’m biased. I am a former weight loss client, turned trainer, who successfully lost weight with the help of a personal trainer. Trainers know how to help you lose weight through nutrition, exercise, and healthy lifestyle choices. But if you don’t want to work with a trainer, there are other ways. Weight loss groups, fitness classes, even a walking or jogging buddy can help hold you accountable.

Problem 4: You started but had a bad day, week, or month and quit. You decided if you can’t be perfect, you may as well not bother. You got discouraged at your lack of progress and gave up.

Solution: No one is perfect…No One. If you have a bad day, try to keep it to the one day and just get re-started in the morning. If you realize your bad day turned into a week or month, remember why you wanted your goal in the first place and try again. You won’t succeed if you don’t keep trying. Call your fitness expert or your training buddy and ask for a pep talk.

Problem 5: You lost weight but now you’re regaining it.

Solution: Weight loss is temporary. Weight maintenance is for the rest of your life. Losing weight is an achievement to be proud of. However, the new habits you’ve established must become permanent, or you’ll find yourself falling back into old habits that caused the weight gain in the first place.

If you’re looking for someone to help you set goals, show you what to do, and hold you accountable AFC is accepting new clients.

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7 Ways to Stay Healthy During the Holidays

Stay healthy during holiday feasts.


Thanksgiving is over and Christmas and other winter holidays are on the way. If you’re like me, you’ve gained a few pounds enjoying the bounty of food that the holidays offer. So what now? If you’ve slipped up a bit, no worries. Holidays are meant to be enjoyed. But now it’s time to get back to your program.

What are some steps you can take to live healthfully before, during, and after the holidays? Continue reading

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Is It Time For Humane Fitness?

I read the article What Effect Are ‘No Excuses’ Photo Captions Having on Young Women? by Jen Sinkler and would encourage you to read it. The sad body image she describes is not just happening to young women but older women as well.

Six years ago, I lost 45 pounds to achieve a healthy weight for my height and frame. I became active, athletic, a runner, tried incredible activities like rock climbing and Jiu Jitsu, and even became a personal trainer myself. But proud as I am of the healthy changes I’ve made, I still struggle to be happy with my body. I wish I had the abs and the body that all the fitness models show off.


This is a typical “fitspo” model.

I’ve tried to achieve 6 pack abs, but have never succeeded. I’m lean for my height and age, but I don’t have the six pack that appears to be the Holy Grail of “fit”. The “fitness girls” never tell you how hungry you’ll have to be to look that way. They just say “No excuses.” Am I just making excuses if I’m over 50, had 2 kids, or injured my hamstring, rotator cuff, and my back over the past 3 years and had to train around those injuries?

The fitness girls and boys also don’t tell you that if you’ve been overweight, your skin might never “snap” back when you lose the extra pounds, and you’ll always have to eat even less than if you hadn’t been fat before.


These girls actually look emaciated.

I cringe when the young models say there are no excuses. My heart breaks for the healthy girls and grown women, who think they have to look like models to look attractive and be healthy. The distorted body image that follows can so easily lead to unhealthy relationships with food, and a lifetime of yoyo dieting and unhealthy habits. Living for extreme leanness is inevitably living an extreme lifestyle of dieting and hard core training.

I respect the women who achieve such a lean look. They work hard for it. I work hard too. But I’m not sure it’s possible for me, or for many women, to work hard enough to get perfect six-pack abs without sacrificing our health or our sanity. And I’ve decided I don’t care anymore. I prefer a message of Humane Fitness, where we can all can be healthy and happy, be active and love our bodies. I’ll always work to improve my fitness level, and encourage my clients to improve, get stronger, healthier, and more comfortable in their own skin. But while I’ll never quit, I won’t be shamed by the extreme fitness marketing machine. Jen is right, my body is my business. I refuse to play the fitspo game.

Jen Sinkler’s website, called Thrive with Jen Sinkler promotes an “Unapologetically Strong” viewpoint for women.

Here is her article on Women’s Health Magazine:

What Effect Are ‘No Excuses’ Photo Captions Having on Young Women?

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