Learn from AFS Health & Fitness Coaches

Periodization Series · Issue 2 of 3 The Hypertrophy Phase: What It Is and Why It Comes Next Phase 1 built the foundation. Phase 2 builds the muscle. Here is what changes, what the research says, and what your training

AFS Remodel Update Remodel Update Dear AFS Fit Fam I wanted to take a moment to provide everyone with an update on our facility remodel plans. As many of you know from my email in February, we have been planning

More Than Movement Collaborative Launches with July 19 Community Event For Immediate Release Tuesday, May 19, 2026 More Than Movement Collaborative Launches with July 19 Community Event New Washtenaw nonprofit reframes the physical activity gap as a question of access,

Workforce Health Strategy Why Physical Activity Is Your Most Overlooked Strategy for Reducing Healthcare Costs Chronic disease is costing employers millions, and most wellness programs are not helping. Here is what the evidence actually supports. In This Article 1 The

A Letter to Our Community Dear AFS Fit Fam An honest update on where we’ve been, where we’re going, and what it means for you. I’m excited to be able to write this long overdue message to all of you.

Fueling Your Fast and Your Fitness: Strength Training During Ramadan 2026 | Applied Fitness Solutions Applied Fitness Solutions Fueling Your Fast and Your Fitness A practical guide to nutrition, hydration, and strength training during Ramadan 2026. Written by a registered

When we sat down with Karon, Exercise Physiologist at AFS, the conversation centered on a shift most people never see coming. As we age, we don’t just lose muscle, but muscle “function” most immediately. That loss of muscular power (the

In all my years as a health professional, one pattern has remained painfully consistent: people are stuck in “the gap.” The gap between where they are and where they want to be. The gap filled with frustration, unmet expectations, and

Weight loss drugs, more accurately called anti-obesity medications (AOMs) –  like the GLP-1’s – represent a breakthrough in medicine that almost seems too good to be true. The objective reality is they are true, and incredibly effective for the treatment

Registered Dietitian | Food Critic | Health Advocate | Adventurer Camille Pearce brings a grounded, compassionate, and highly practical approach to nutrition at Applied Fitness Solutions. With over six years of experience across multiple areas of healthcare, Camille has worked

What if the reason your goals keep stalling has nothing to do with discipline, willpower, or the plan you chose—and everything to do with why you’re doing it? In a recent episode of the AFS Health & Care Podcast, we

There are stories that inspire you. And then there are stories that quietly rewire how you think about health, resilience, and what it really means to be prepared for life. Steve Sarns’ story is the second kind. You may know

There’s a very specific moment every December. You’re minding your own business, eating the remaining boxed cookies shaped like animals that absolutely do not exist in nature, when suddenly a thought hits you like a peppermint-flavored brick: “Okay… in January,

Charisma tends to get treated like magic where some people have it, and some people don’t.Eleni Kelakos, actor-turned-coach, longtime AFS member, and author of Charismatic Presence, calls BS on that. She believes presence is a skill you build, and after

Some stories stay with you because they remind you what real courage looks like. When Tammi Carr’s son Chad was diagnosed with DIPG, a rare and fatal brainstem tumor, her family’s world stopped. What started as heartbreak soon became a

The holidays are supposed to feel warm, joyful, grounding… but it doesn’t always play out that way in real life. Suddenly: This isn’t about willpower but more so about capacity. When life gets fuller, your bandwidth thins. The question isn’t“How

Most banks push products whereas Jim Miller pushes wellbeing. As the HR Director at Bank of Ann Arbor, Jim has spent years quietly redefining what wellness means inside a corporate setting. What started as a modest employee wellness effort has

Registered Dietitian | Food Critic | Health Advocate | Adventurer We’re so excited to welcome Alea Carlson to our care team! With a unique blend of clinical experience and health-forward nutrition, she brings a fresh, compassionate approach to helping you

In 2008, at 45 years old, Lisa walked through the doors of Applied Fitness Solutions with a simple but powerful declaration: “It’s finally my time.” After raising four sons, she was ready to invest in herself. Seventeen years later, that

What if aging didn’t have to mean inevitable decline? Meet Jennie, a 67-year-old retired art teacher whose story defies conventional wisdom. Faced with an osteopenia diagnosis and the fear of fading strength, Jennie chose to take control. Through strategic strength

When was the last time a healthcare provider truly listened to you? That’s the question at the heart of our recent conversation with Dr. Zach Simkins, founder of Foundation Chiropractic. Chiropractic care is one of the most widely misunderstood fields

Have you ever set a health goal such as “lose 10 pounds”, “run a faster mile”, “exercise more”, only to watch your motivation fade after a few weeks? You’re not alone. For many people, the cycle of starting strong and

What happens when life repeatedly pulls the rug out from under you?For Cheryl, the answer has always been the same: get up, reinvent herself, and keep moving forward – literally. Her journey is one of grit, adaptability, and a relentless

When you think about the benefits of your job such as your paycheck, your insurance, your vacation days – it’s easy to overlook something more foundational: your health and wellbeing. But at companies like Bank of Ann Arbor, health isn’t

When most people think of getting stronger, they picture lifting heavier weights. But what if that traditional approach is actually capping your progress? In our latest podcast episode, Adrian, Exercise Physiologist, strength coach, and longtime AFS team member,shares a different

We often hear that aging comes with decline such as slower bodies, chronic pain, and fewer options. But what if that narrative is outdated? What if, instead, aging could mean growing stronger? That’s exactly the story Heidi shares below. At

In a world that never slows down, finding time to care for our own health often falls by the wayside, making it easy to feel lost in the hustle of daily responsibilities. If you find yourself struggling to maintain a

Embarking on a weight loss journey can be a transformative experience, but it’s crucial to start on the right foot. With countless programs available promising quick fixes and miraculous results, how do you choose one that truly aligns with your

There is no shortage of dietary advice available nowadays. Eat carbs, don’t eat carbs. Eat only meat, don’t eat any meat. Eat high fat, eat low fat. This advice is at best dizzying, and at worst contradictory. If you’re someone

Strength Training…it’s what the doctor is ordering. When you hear the words “strength” and “training”, we’re right there with you.  Cue up the images of overtly muscular dudes lifting heavy weights in the free weight section of the gym, intimidating

We’ve all had it happen at some point in our lives. You move a weird way, you sneeze, you sleep in the wrong position, you bend over to pick something up or put on your sock and WHACK – you

We often think that to improve your health through movement you need to sweat it out in the gym. But what if I told this wasn’t necessarily true? What if you can do something much more profound for your health

Weight loss medications like GLP-1s have changed what is possible for many people. Appetite is easier to manage. Calorie intake drops. The scale moves. But the medication alone does not determine the quality of the results. What you do while

For years, cardiovascular fitness was considered the epitome of what it meant to be healthy. Someone who could walk – or run – for miles was someone with a strong heart and lungs. That strong heart and lungs would help

As the refreshing chill of autumn ushers in a landscape painted with vibrant hues of red, orange, and yellow, it’s the perfect reminder to rejuvenate and revitalize our fitness routines. And what better way to embrace this season of transformation

Once a week, I’ll visit my favorite coffee shop here in Ann Arbor, MI. A little place known as Zingerman’s, maybe you’ve heard of them? The amount of love that goes into sourcing the coffee beans, to roasting and finally

The practice of fasting has been around for centuries. Legend has it that the famous Greek physician Hippocrates recommended fasting as early as the 5th century BCE, for treating various medical issues. Since then, fasting has been used in both

Five Ways Fitness Coaches Keep You on Track Most people know they should exercise more. In fact, most people even have a basic idea of what they should be doing for exercise. The challenge is less knowing what to do,

How the Fitness Industry has Failed If you’re reading this, there is a good chance that the fitness industry has failed you. I can make this statement with a great deal of confidence given that less than 20% of Americans

Get Back To The Gym In 5 Steps The inevitable reality of aging is that aches, pains, and injuries occur. Not only are these annoying and disruptive to our daily routines, they can throw our workout programs for a loop.

Part 1 Pelvic Floor Care: Breath & Stretch Introduction: In this article, Claire Baker explains the basics of how the pelvic floor functions during breathing and how it is important to relax and encourage mobility in the pelvic floor, as

Personal Training Benefits We all know that working out can be a great way to stay healthy, build strength, and stay motivated while reaching your fitness goals, but it can also be difficult to stay on track. That’s where a

Every January the same cycle repeats for so many people. They vow to lose weight, get super motivated, signup for a gym membership with the goal of losing weight. That’s the good part of the cycle. The bad part of

“I didn’t get a good workout, I don’t feel anything. The weight was heavy but I am just not sore at all.” OR… “I had the best workout ever yesterday!! I am so sore I can barely walk!!” To be

The shoulder is one of the most common areas of chronic upper body pain, particularly among an exercising population. A low-grade shoulder ache can progress quickly to more severe pain if not treated properly. However, an understanding of the basic

Three months. One goal. No more “starting over.” If someone were to tell you that you could change the trajectory of your life in three months, would you believe them? You’d probably go through a string of thoughts like, “I’ve

Greetings, By landing on this page, you’ve already taken the next step in helping you become the most you. The pandemic has tested all of us in ways we probably didn’t see coming, and as a result, many of us

Food Freedom Around The Holidays Virtual Mini-Workshop Overview The holidays are meant to be a joyous time to celebrate loved ones & enjoy delicious meals. Unfortunately, holiday foods sometimes come with feelings of guilt & shame which can take away

Before you read, this is the 2nd part of a 2 part blog, click here to read the 1st! Making Your Decision  If you’re reading this as a frequent gym-goer, you might be wondering what you should do, and how

By Michael Stack Exercise Physiologist & CEO Applied Fitness Solutions If you haven’t read What the Fitness Industry isn’t saying about COVID-19 you may want to take the time to do so. It will provide good context for this article.

Applied Fitness Solutions Remote Coaching Hello, Sawyer here from Applied Fitness Solutions. If you’re reading this, it likely means we just got off the phone, and that you’ve made the exciting decision to work with us. First off, thank you

 Come join us on Mother’s Day for a 1 hour Restorative Yin Yoga with Trainer Eileen. After enjoy some baked goods and mimosa bar!  Use this as a way to spend time with loved ones or for some self

Do you feel it? As practitioners of wellness and movement, you would think “fitness pros” would be exempt from the aches, pains, and hurdles many of us in the general population face. In many cases this is true, but not

Don’t follow a guide…  Work with one.  Exercise. Nutrition. Real human connection.  AFS Remote Coaching The heart of AFS is personal connection.  Even in an online or remote membership, our goal is to develop a relationship with the client that

Hospital rooms are scary environments to be in, especially for children. While most kids are out making new friends and enjoying the world, some have to be in these scary rooms without the comfort and security of their own homes.

 Wellness Warriors of Rochester Wellness Warriors are a non-profit that supports community conversations surrounding mental health and the stigma associated with it. We have had the chance to partner with The Wellness Warriors of Rochester a few times for

Now’s your chance to let the sound guide you to the truth within. As many of you may or may not know, sound is simply vibrating waves. In fact, everything is, if you zoom into the smallest level of the atom. 

 A Different kind of “get together” Time with friends: whether it’s out to dinner with the girls, having heart to hearts, or a quiet night in with a good movie…This important time to decompress is always much needed to

A Different kind of “get together” Time with friends: whether it’s in the locker room before the men’s league game, out on the town, or a quiet night in…This important time to decompress is always much needed to break us

If we asked you what constitutes “healthy eating choices or habits”, we’d be willing to bet you could provide a pretty well-informed answer. You might mention things like: limiting sugar intake/sweets, consuming a lot of fruits/veggies, not over indulging, eating

 A Different kind of “get together” Time with friends: whether it’s out to dinner with the girls, wine night and heart to hearts, or a quiet night in with a good movie…This important time to decompress is always much

Hospital rooms are scary environments to be in, especially for children. While most kids are out making new friends and enjoying the world, some have to be in these scary rooms without the comfort and security of their own homes.

The winter and spring session of our off-ice training provided by Applied Fitness Solutions has openings!! If you are already registered for training but would like to have your athlete retest, continue reading! The Format  As a compliment to on-ice

Re-Connect at AFS We say it to ourselves, our friends, and our family members all the time. “There just isn’t enough time in the day.” As the demands of each passing moment command our attention, sometimes it can be very

What motivated you to start at AFS? I came to AFS at a time when my efforts to work out felt ineffective in gaining results toward my goals. Every time I increased my exercise time or changed my routine, I

Dear Delirium Community, We know how hard it must be to say goodbye to a place you love… A place you may consider your second home, a place you’ve built meaningful relationships at, and a place that you’re comfortable and

Feeling Stuck? Most of us have, at one point or another, felt excited about tackling a goal only to find ourselves “back” at square one thanks to a back injury or re-occurring back pain.  It’s disheartening, It’s discouraging, and it

A Culture of “Perfectionism” Athletes are constantly surrounded by thoughts that they are not “enough”. They want to be faster, stronger, leaner, better, or more effective.  No one knows this feeling quite like a youth Ice Skater. The pressure to

Older Adults Push Past Their “Prime” with Supervised Strength Classes Clients at Applied Fitness Solutions get fit, find alternative to one-on-one trainer  The Generation of Giving Ask a baby boomer his or her personal values and there’s a good chance

  The next step in your well-being journey. Part of our journey as a fitness company is to provide our community with resources that extend far beyond the “fitness” side of things. From your body to your mind to the

Happy new year, Fit Fam, and welcome to Part 2 on the topic of community! Last time we discussed why community is an integral part of not only our survival, but also our overall sense of accomplishment and happiness. I

Train Smart with AFS this Winter Michigan Lightning and Applied Fitness Solutions continue their training partnership this winter by providing team training for lightning athletes! The Format Athletes who enroll in this program will attend one day per week training

Feeling Stuck? Most of us have, at one point or another, felt excited about tackling a goal only to find ourselves back at square one. It’s disheartening. It’s discouraging. It’s, well, the feeling of being stuck. While our environment does play

Your Community Is waiting. At AFS, we believe true lasting change starts with comfort and safety. That’s why we focus so much on the little things. Getting to know your story, Understanding a past injury, or that mental block you’ve

My Experience With the Life Changing Transformation Photos Can’t Capture I have tried to write this post probably five times in the past month. I wanted to talk about how this year I have given up diets, found joy in

My Experience With the Life Changing Transformation Photos Can’t Capture I have tried to write this post probably five times in the past month. I wanted to talk about how this year I have given up diets, found joy in

Top Notch Training Close to Home In partnership with Suburban Sports Group we’re incredibly excited to announce a brand new performance training center conveniently located INSIDE the Onyx Ice Arena in Rochester. The new center is already up and running

Every day I wake up and these feet hit the floor is a success story. I never thought I’d be here this many years later. I’m a survivor of a rough childhood that I thought would rule my world, one

Yes, you read that right. Gone are the days of spending an arm and a leg to see a chiropractor for every minor inconvenience. Katie’s here to show you how to put the power in YOUR hands and fix yourself

 Why Strength Training? Liverpool community! Time and time again, we find athletes that participate in consistent strength training are less likely to experience injuries on & off the field.  While improvements in strength, speed, quickness and agility (markers that are

What motivated you to start at AFS? What keeps you coming back? I’ve been running regularly for 20 years but my times were slipping. I wanted to make changes to nutrition and strength to mitigate the risk of injury, allowing

Hey howdy hey, AFS family!! It’s me, your friendly neighborhood Rin! If you’ll allow, I’d like to begin this blog with a short anecdote. I recently saw the Lord of the Rings movies for the first time ( know, I

IMPORTANT UPDATE: We have officially reached CAPACITY for Katie’s workshop this Thursday! If you’re just now seeing this page and were interested in attending, please stay tuned for future workshops, as we will be doing a series of them over

Congratulations Grant! The AFS team is proud to congratulate AFS athlete Grant Hindman on accepting a Division 1 hockey scholarship with Lake Superior State University! The 17 year old reliable defenseman  has been working hard with our team for the

Off ice training: One Month Update Hello Rochester hockey families! We’re one month into training and wanted to take some time to check in with you. As you’ll see in the video, Jared and our team at the Onyx have

It’s Happening! After years of contemplation, we’re finally adding the missing piece to the exercise experience at AFS! We feel adding yoga provides much needed balance to an environment that we’re already proud of. We want our fitfam to take

What motivated you to start at AFS and what keeps you coming back? My second child was 6 months old, and I was ready to start losing the baby weight I’d put on. I knew I could do it, but

It’s Happening! After years of contemplation, we’re finally adding the missing piece to the exercise experience at AFS! We feel adding yoga provides much needed balance to an environment that we’re already proud of. We want our fitfam to take

How did you hear about AFS and what motivated you to get started? I was online and one of your ad’s popped up, so I decided to call and make an appointment! My gym had recently closed so I wanted

Hey there everyone! Before I get into this post’s topic, I want to thank you for your overwhelmingly kind and supportive responses to my last post! It really means so much to me; there aren’t words for how much! I

Buckle up!!! We’re running it back in the GNAR Bar for another free, fun outdoor workout capped off with a post-workout recharge thanks to our friends at York! Spots are LIMITED, so be sure to RSVP below or by emailing

Do you feel it? As practitioners of wellness and movement, you would think “fitness pros” would be exempt from the aches, pains, and hurdles many of us in the general population face. In many cases this is true, but not

From Fearful to Focused: Susan’s Journey Susan dropped over 50 lbs since her start at AFS earlier this year, but it’s not the number that keeps her going. We caught up with her and her coach, Brook, to get a

Bring your workout shoes, water bottle, and a positive attitude, because Applied Fitness Solutions is bringing their famous “Pop-Up Workouts”  to YOU, employees of the Bank of Ann Arbor. Kemper Sosa and his team from AFS Ann Arbor will be

Ahh, the end of July. Typically around this time of year, we’re used to the sweltering heat as it slowly pushes us to the brink of exhaustion. It’s also an easy time for many people to say, “You know what,

The next session of our off-ice training provided by Applied Fitness Solutions is here! The Format (Sept 2nd – Jun 13th)  As a compliment to on-ice training, the team at Applied Fitness Solutions have comprised a supervised program to assist

What motivated you to start at AFS? My inability to keep up with my kids .. was always tired after work and couldn’t play soccer with my little one who looks forward to it every day. Needless to say it

Meet Our Team! (Click Image for Bio) Learn About The Workouts        

This Event is now CLOSED. Stay tuned for more opportunities! 

Train with AFS this Summer Greetings Michigan Lightning families! With less games and practices, summer is the perfect time for our athletes to be focusing on their preparation for next season. In the past two years we’ve built a partnership

ORDER FORM CURRENTLY CLOSED. STAY TUNED FOR MORE OPPORTUNITIES TO ORDER. FITFAM! A new line of gear is here. *BUT LISTEN UP* This time we’re doing it slightly differently to avoid surplus and shortage of inventory. Instead of guessing what

Bring your workout shoes, water bottle, and a positive attitude, because Applied Fitness Solutions is bringing their famous “Fitness Solution” classes to YOU. Devin Tarrant and his team from AFS Plymouth will be coming to OHM on Tuesday, July 9th

The summer session of our off-ice training provided by Applied Fitness Solutions is here! The Format (June 17th-Aug 23rd) As a compliment to on-ice training, the team at Applied Fitness Solutions have comprised a supervised program to assist your athletes

I love my mom because she taught me that having a mom like her means everything. I love how kind and generous she is to everyone she meets. I love how simply hearing her voice brings me peace. My momma

What motivated you to start at AFS? At the age of 51 I felt I had everything…very successful career, beautiful family, great friends…but I knew that I was not my best self.  Even though I was successful with almost every

What motivated you to start at AFS? I started at AFS as a way to work on fitness in the fall of 2018. I was off work for 4 months at the beginning of 2018 due to severe cervical disk

Hello AFS family and welcome to the maiden voyage of Verdure, a series of blog posts written by yours truly! To start, I’d like to take a brief moment to introduce myself. I’m Corinne, the front desk manager over here

What motivated you to start at AFS? I was looking for something “different”- something that would help me meet my fitness goals. When I learned how AFS  was structured with the classes and a trainer, I was really excited to begin!

What motivated you to start at AFS? I had been struggling with some health issues caused by stress and I was very thin, out of shape and overall just didn’t feel well on multiple levels. I wanted to increase my

After an awesome winter, AFS and Michigan Lightning are providing you the opportunity to enroll your player in the next step of the Lightning performance program. The Format This winter we worked on speed, quickness, agility, overall conditioning/endurance, and core..

Fun and Fitness For a Good Cause! If you’ve been an AFS client for a while, you may remember that every spring we get together, put on matching shirts, and walk like maniacs 😉 That’s right! It’s time for the

What motivated you to start at AFS? I have an auto-immune disease that affects my joints, mainly attacking my spine. I wanted to be stronger and lose weight in order to free myself of some of my chronic pain. I

How long have you been going to AFS and what motivated you to start? My weight has been a struggle for me ever since I was a teenager. I’ve tried the diets, the big gyms, you name it, but nothing

Valued Friends, As we have come into 2019, with the blistering cold temperatures, slick roads, and some crazy school closings; making moms and dads go stir crazy with all of the kiddos at home, I would like to take a

What motivated you to start at AFS? Rosanne and I had not been actively working out for almost two years and after experiencing a couple of injuries I realized that I needed to get back to regular workouts to help

You’ve Been Chosen Congratulations! A friend or family member has designated you to be their workout buddy at AFS! (It’s like having a regular buddy except less fun and more sweaty). What this Means Your friend or family member recently

What motivated you to start at AFS? I was a pretty serious athlete when I was younger. After I stopped playing organized sports, I never changed my poor nutrition habits. As a result, my weight kept increasing over the years

What motivated you to start at AFS? I came to AFS looking for a lifestyle change with uncertainty on how. My mom was a member for a few months and she encouraged me to give it a shot. I had tried other

Hospital rooms are scary environments to be in, especially for children. While most kids are out making new friends and enjoying the world, some have to be in these scary rooms without the comfort and security of their own homes.

What motivated you to start at AFS? I would get home from work everyday feeling exhausted and didn’t want to do anything. I have a desk job, so I should not be exhausted. I was gaining weight, not eating healthy

What motivated you to start at AFS and what keeps you coming back? The short version: The concept got me in the door. The community got me hooked. The results keep me coming back. The long version: I had struggled

What motivated you to start at AFS? So MANY things!! It’s hard to pick just one. Overall, I was done making excuses. I wanted to feel stronger. AFS was more than a gym, and that’s exactly why I started. What

Train Smart with AFS this Winter Michigan Lightning and Applied Fitness Solutions continue their training partnership this winter by providing team training for lightning athletes! The Format Athletes who enroll in this program will attend one day per week for

What motivated you to start at AFS? My initial interaction with AFS was strictly business related. I worked for a women’s fitness brand and wanted to partner with AFS for an event. I came into AFS and chatted with Nate.

Join Us at 242: All New Event! As the new year gets under way, 242 is partnering with Applied Fitness Solutions to provide you with a fresh perspective on your health this year! This 2hr long workshop is designed for

What motivated you to start at AFS? My motivation to start at AFS was simple for me. I had gone years with putting everyone else, my kids, husband, in-laws, grandparents and friends all before me and it was time to

I’m here to tell you that I’ve allowed us to get a little off course. This summer I spent some time walking in the shoes of our staff, clients, and even former clients in hopes of finding a few points

Long-Term Athlete Development for Baseball Applied Fitness Solutions is partnering up with the Saline Area Youth Baseball and Softball Association to help your athletes step up their game as they step up to the plate! With unique testing and training

What motivated you to start at AFS? I started to notice that I was feeling weaker than usual, I wanted to improve my overall strength and focus on weight loss. I went and met with the friendly staff at AFS

WellBeing: More Than Weight Did you know 95% of people who lose weight on “diets” gain that weight back within 5 years? Some even gaining more back than they lost? Those are scary numbers, worse in fact than the data

I’m here to tell you that I’ve allowed us to get a little off course. This summer I spent some time walking in the shoes of our staff, clients, and even former clients in hopes of finding a few points

I’m here to tell you that I’ve allowed us to get a little off course. This summer I spent some time walking in the shoes of our staff, clients, and even former clients in hopes of finding a few points

I’m here to tell you that I’ve allowed us to get a little off course. This summer I spent some time walking in the shoes of our staff, clients, and even former clients in hopes of finding a few points

Sweat for A Good Cause Sept 13th! You’re invited to join Applied Fitness Solutions, Ozone House, and the Stewards for Strangers food truck on Thursday Sept. 13th for an outdoor workout followed by food and drinks. Proceeds from this event

What is Camp Kesem? Camp Kesem at the University of Michigan is a non-profit student organization supporting over 250 children from Southeastern Michigan through and beyond their parent’s cancer. Through year round support and a free week of summer camp,

Think long and hard back to the days of high school (and for many of you, college as well)–or, if you’re in high school, just think about these days. You might remember those themed days for a whole week leading

Michigan Lightning Performance Workshop Applied Fitness Solutions and Michigan Lightning have been working together for the past 3 months and the “meat” of the partnership is still to come! With unique opportunities for your athlete both on an individual and

It’s time to part ways with your old friend, Back Pain. Here’s how: Ah, back pain. It’s a pain in the back and seems to be something more and more of us can relate to as we age, become more

We’re super excited to be teaming up with Applied Fitness Solutions as they become an official BOAA wellness partner! We’re confident that the elements of personal coaching and guidance they provide will be well received and well utilized. To get

Summer is flying by, and you may have been noticing an abundance of fresh, in season, delicious produce at our local grocery stores and farmer’s markets the past couple months. In the face of the summer season, you might start

What Motivated you to start at AFS? Cynthia = C- I wanted to lose weight, get back in shape, and start running again. I also wanted to support my husband in helping him get his health back without prescription medication.

Meet Julianna King Front Desk Coordinator – AFS Rochester Agent of Change Since 2018 Hometown: Oakland, MI About Me I’m only a senior in high school, but still have quite the fitness experience if I do say so myself. My

What Motivated you to start AFS? E:  I wanted to find a program that had options and variety in classes. The fact that we could come during the day and not have to worry about daycare for Maverick was a

That’s It Cancer, Let’s Take This Outside #SMILE4DAN Charity Pop-Up Workout Sunday, July 22nd at 9am (Rain or Shine) Pittsfield Township Park (Next to Ann Arbor Airport) Details Donate to our cause and join us just down the street from

Your schedule’s tight, your sleep is scarce, and time to breathe comes about as often as the full moon. Time seems to become more and more valuable and less available the more life goes on, so working out isn’t always

To the main force who’s helped shape me into the man I’ve become today. I love you so much, thank you for everything you’ve done and continue to do for me. Happy mother’s day! My Mom has taught me so

What motivated you to start at AFS? I used to play basketball and was very active, then I got hurt and I came to a complete stop on exercising all together. I then gained a whole lot of weight. I

What motivated you to start at AFS? I have always been on again, off again at exercise programs. I had been off for a while when a friend of mine, Ann Stubbs, told me all about AFS. I loved the

Meet Alex Kraft Front Desk Coordinator – AFS Rochester Agent of Change Since 2018 Hometown: Washington Twp., MI About Me Deciding the path I wanted to follow wasn’t always black and white.  I had a hard time declaring my major

AFS Staff Development Event with Bob Quinn On May 4th, AFS will be closing early to provide an enrichment event for our wonderful teams from all 3 AFS locations. Finding Your Purpose One of the most popular pieces of feedback

This isn’t your run-of-the mill 5k… This one’s organized by students at the Plymouth-Canton Educational Park (P-CEP) for the purpose of providing financial and community support for Plymouth-Canton families in medical crisis. The student-led event was created in 2011 and, to

What motivated you to start at AFS? I had three different people tell me about AFS, as well as my physical therapist. I finally said to myself I think I better get to AFS and see what this is all

Your schedule’s tight, your sleep is scarce, and time to breathe comes about as often as the full moon. Time seems to become more and more valuable and less available the more life goes on, so working out isn’t always

Inaugural Fire Truck Pull for Special Olympics Saturday April 21st, 2018 is your chance to accomplish a feat of strength alongside your AFS family! With activities for the kids, food, and vendors it promises to be a fun filled day

“Massage is just a luxury.” “Massage is something you get when you’re on vacation.” Massage is too expensive to do on a regular basis.” “Massage is not really necessary. It’s just something fun we get to do every once in

You’re Invited We greatly appreciate you showing interest in AFS this year! If things haven’t lined up for you to visit just yet, now you can get a free week just in time for spring 🙂 *Hurry in, you must

How Quickly Can You Improve Flexibility? How many of us out there have had the “Omg. My hamstrings are so tight that at this point they aren’t actually muscle tissue any more. They’re just steel cables that run down my

Race Season is Almost Here! Kona Races and Applied Fitness Solutions have teamed up to get you in the best running shape of your life! It all starts at packet pick-up for the Shamrock Raceon March 10th! Who Should Take

What keeps you coming back to AFS? We all have “safe spaces.” AFS has become a safe space of mine. At AFS, you will always find kindness in the form of staff members valuing the opportunity to know you byname.

  Alright, right off the bat it’s full on confession time: I am not the master guru of self-care, nor do I spend hours everyday stretching luxuriously by crackling fire, while a loaf of bread made from ancient grains that

We’re over 3 weeks into 2018! Health and fitness resolutions are still in full force. We can expect the majority of these resolutions to fade by the wayside come February. Why? It certainly can be the kid’s school and sport

So you are working overtime, have 3 kids to take to and from their school functions, your dog needs picked up from the vet, and your spouse is out of town on business. Where in the world does one find

Saturday, March 10th from 1:30pm – 4pm Hospital rooms are scary environments to be in, especially for children. While most kids are out making new friends and enjoying the world, some have to be in these scary rooms without much

Burn Cals & Raise Funds for Families Join us Tuesday June 12th for a charity workout: A fun, 60 min circuit training class courtesy of Applied Fitness Solutions. The class is scalable to all levels and will include: boxing, TRX, body

The Journey Weight loss has always been a struggle for me. There was constantly an internal battle between my desire to be thin and healthy and my desire for large amounts of pizza. Typically, pizza has won this battle but

What motivated you to start at AFS? It took me a while to decide to start with AFS because I thought they were like every other gym and wouldn’t be able to help me. But, I decided to give it

What motivated you to start at AFS? I’d had back and neck trouble for about 25 years due to whiplash and falling twice on my tailbone. I’d been treated by almost every kind of practitioner in town. Finally, Jay Sandweiss

Fact, Fiction & Utility Chances are you have heard of the Ketogenic Diet (KD) on television, from a fitness obsessed friend or family member, or through some other media outlet.  The KD is one of the hottest fitness and diet

What motivated you to start at AFS? For awhile I had known I needed to make some healthier changes to my lifestyle. My career keeps me very busy, and over the past few years, my “work-life balance” had become anything

Help us Raise Funds for Special Olympics of Washtenaw County!    Join Us Saturday December 9th For A Charity Class: A fun, 60 min circuit training class benefitting Special Olympics. The class is scalable to all levels and will include: boxing,

“New year, new me!” “In 2018, I’m going to start…” “Once the new year hits, I’ll be more motivated.” You’ve probably heard something along these lines (or maybe even said so yourself) and will undoubtedly hear more of these sayings

Pop-In For the Charity Pop-Up Workout! AFS Pop-Up Workouts: Outdoor workouts for all fitness levels. A short notice, weather permitting, calorie burning, sweat dripping good time. Summer is here, and the weather is telling us it’s time to get back

Good Evening my wonderful readers! I know it’s been awhile since I have written to all of you, please forgive my absence. It’s been a crazy Fall season, and I must say I have really missed writing these blogs, and

AFS is extending the season of giving with a free friends & family class weekend! Bring a guest to a weight loss solutions class this Saturday, 1/20 or Sunday, 1/21 to receive a free workout. You will receive another free

AFS: Thanks for sitting down to talk with me Tina! So let’s get started from the beginning: why did you come to AFS in the first place? Tina: Well, I was Googling gyms in the area, but I didn’t want

Holy moly is it ever cold out this morning! I broke down and turned my heat on after Siri told me it was 28 degrees outside! My fingers are icicles as I type, but rest assured, this is going to

Free yourself rom calorie obsession. Look great, feel even better. Start loving life. The fitness world is full of information (and misinformation) on what you should be doing to lose weight and look your best, but where do you even begin? As

Innovation Initiatives As mentioned previously, continuing cutting-edge innovation is a significant element to ensuring you have the best client experience possible. In 2017 we successfully launched several initiatives to serve you better. Most significantly we: (1) launched our mobile app

We believe that doing our workouts in a group helps foster a supportive, motivating environment for our clients. But sometimes, being a group can be pretty intimidating (lots of people, working out when you’re not used to it, loud music,

Wow. While I have taken a bit of a hiatus from blogging for the last couple of months, I have really grown to miss the putting together of blogs to share with all of you. It wasn’t the same prepping

Wow. While I took a hiatus from sending blog posts weekly, it really made me miss the story that always went behind my meal prep. It just wasn’t the same, prepping food with no back story to go along with

Cody Mikuska Agent Of Change Since 2017 Hometown: Newberry, MI What got you into fitness? Being overweight when I was younger. When I started to play basketball and lose weight my overall confidence grew so I added in weight lifting

James Digan Intake Manager – AFS Rochester Agent of Change Since 2017 Hometown: Rochdale, UK About Me I jumped into fitness and health at a very early age playing sports. Growing up I was a part of any team I

What motivated you to start at AFS and how did you hear about us? Some friends of friends had gone to AFS and had been pretty successful. I had started working out on my own but wanted to take things

Trevor Plummer Agent Of Change Since 2017 Hometown: Garden City, MI What got you into fitness? I have always been physically active growing up, playing multiple different sports, but my main focus through high school was soccer. I played 3 years

Hello, I’m Nate and I have a fun job. I meet people for a living! Well, I don’t just meet people; I engage with them, I listen to them, I get to know the things they hold near and dear

#FeelinGreatMile8 9/24/17 Hello everyone! We are happy to announce that for the second year in a row Applied Fitness Solutions has been chosen to man the mile 8 water station on the half marathon course of the 10th Annual Brooksie

Tyler Stennett Agent Of Change Since 2017 Hometown: Manchester, MI   What got you into fitness? I really started diving into the fitness realm a little over a year ago when I decided I needed to make a change in

Well, what do you know. I tried my hand at this whole Paleo diet, and I have been doing really well all week, and then realized after making this dish, that I cooked with edamame, and duh, it’s a BEAN/LEGUME!

  So this AFS thing has been pretty successful for you Rosalyn..Could you share what lead  to you seeking us out? (What you’ve done in the past, why you decided you needed some guidance/support)? I saw an ad on Facebook

Alright Football Fans! It’s that time of year! The cool air has already made its way here to Michigan, so fans are just itching to get into the stadium! Thank goodness for no more construction along Stadium Dr., can I

AFS TEN YEAR ANNIVERSARY A day of appreciation, reunions, and more. Location 4710 S. State Rd Ann Arbor, MI 48108 Time Friday Sept 15th, 11:30am-4:00pm On Site Refreshments Bearclaw Coffee: bagels, coffee, etc. Sweet Pea’s Catering: finger foods/sandwiches Vendors Lululemon:

         “This week my energy is at an all time low. The heat is getting to me, the summer is almost gone, and miscellaneous appointments and errands to run just never seem to end. I have felt a little overwhelmed by

  How Did You Find AFS? Peri: My lovely wife was following the grand opening via Facebook, so I figured I would check it out with her. Patty: I found AFS by accident on Facebook as a new gym that

So I know what you’re thinking, Jen why Americanized Chicken Shawarma? Okay, so I looked up what an actual Shawarma was, and WOW. Not at all what I had anticipated to see. I always hear everyone rave about how much

I must first tell you all as you’re probably watching my video for this week, you’re probably wondering how in one frame I had bare hands, and the next BOOM. Butterfly tape. Today was a day that coach Jen almost

   Camryn Hokenstad Childcare and Front Desk Since February 2017 Hometown: Lake Orion, MI What Got you into Fitness? I’ve always been an athlete and growing up I was passionate about soccer and athletics. I played for about 13 years

The best way to start my day off is a date outside with these beings. I am obsessed with them to put it lightly. These pups are my world, and fester up so much love in my heart, aren’t they

What motivated you to start at AFS? I needed to start an exercise regime, as I had been too sedentary in my life.  Work and family were always the first things I focused on and I never spent time doing

You’ll catch Nick somewhere in the depths of the Strength Solutions room, helping clients with the nitty gritty details of their form and showing everyone that weights are nothing to fear! Strength Instructor Since: May 2016 College: Concordia University Hometown:

Even if you don’t follow golf, you may have heard that Tiger Woods has undergone his fourth back surgery in four years. You’d think if the problem was identified by MRI and considered correctable by surgical procedure it would have

  Ashley Solomon was a member of our AFS family. She worked for AFS when we were still operating from a small storage unit in Ann Arbor and can be easily described as the inspiration for pretty much every one

Clients/Friends- This Saturday at 2pm we will be hosting a benefit class for the Ann Arbor Blues Festival!  The world’s first electric blues festival was held in Ann Arbor, Michigan in August 1969 and it ran fairly consistently through 2006. 

Good Afternoon lovelies! This week, I wanted to take a twist on my post, and give a little bit more of a spin on a good recipe made great. A lot of us go searching around Pinterest trying to find

Come Buy Some Stuff For a Good Cause! Sat. July 29th 9-3pm & Sun. July 30th 12-5pm AFS is hosting our first ever garage sale at the end of the month and we’re donating 100% of the proceeds to our friends

Another week in the life of Jen. Man, I just can’t believe how quickly this summer has flown by! It seems like just yesterday we had snow, rain, sleet, and sub optimal temperatures, and now, it’s taking every ounce of

Content. Have you heard this word lately? I share a wall with our marketing guy and I feel like I hear him say it to his team about 30 times a day. Not the definition that means “happy” or “at

How Did You Find AFS? I attended a free seminar that was offered to members of Unified Volleyball, the volleyball club I coach for. There they talked about how their program would help reduce injuries and improve athlete performance by

I need to apologize first and foremost, as I missed a week of sharing goodies with all of you faithful readers out there! Last week was full of weddings and traveling for this girl, and hubby got a new job

What motivated you to start at AFS and how did you hear about us? I started AFS when I was a sophomore in high school, I was on the basketball team and during our lifting sessions I noticed that I

You’re looking to tone up, so you head straight for the… squat rack? When you think of lifting weights, you might get the picture in your head of a massively sweaty guy in the corner of your local gym pumping

How America’s Love For Competition is Costing Young Athletes As a strength coach that works with countless athletes I have a unique perspective on the off season. I understand the tens of thousands of hours of practice, and the millions

Join us for an informative Athlete Performance Workshop Tuesday, July 25th at 6:30 pm Presented by:  Applied Fitness Solutions  1136 S. Rochester Rd. Rochester, MI 48307 Parents, coaches, and athletes will learn best practices for long-term athlete development as well as what they

Pop-In For the Charity Pop-Up Workout! Pop-Up Workout: A short notice, weather permitting, calorie burning, sweat dripping good time.  Take It to the Streets! Don’t sit on the sidelines this summer! Get in on the action and get outside with

Speed, Quickness, and Agility (SQA) The AFS SQA program is designed to teach and improve movement skills associated with sport. Athletes are taught the fundamental mechanics of basic linear, lateral, and backward movements. These fundamentals are then progressed into more

  John Peters Front Desk Since May 2017 Hometown: Rochester Hills, MI What Got you into Fitness? What got me into the fitness industry was my love for sports as well as my recently discovered passion for getting in shape.

As we age, it becomes much more difficult to stay in shape…  Around 40 years old, you may begin to ask yourself, “why is it so hard to lose weight now!?” You’re not doing anything differently, but for some reason,

Pop-In For the Charity Pop-Up Workout! Pop-Up Workout: A short notice, weather permitting, calorie burning, sweat dripping good time.  Take It to the Streets! Our first AFS pop-up workout was a BLAST and it’s looking like the weather is finally

On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the formation of the United States. Each year on July 4th, also known as Independence Day, Americans celebrate this historic event. This

Liv is one of the athletes of the AFS family; as a guard on the varsity team at University of Michigan-Dearborn, Liv’s a senior who’s going for her Bachelor’s of Arts in Criminal Justice–but she also wants to get a

LETS BEGIN! Somewhere between 95% and 97% of people fail to maintain their weight loss long term. I’m not sure of what those statistics look like for dogs, but I’m pretty sure this pup needs some nutritional guidance 😉  Our

Since I started writing blogs, I have tended to configure some easy concoctions that don’t require a lot of work, and can easily be stored and used as leftovers throughout the week. This week, my husband and I wanted to

Evan Kohler Intern since 2017 Hometown: saline, Michigan What got you into the fitness industry? My high school exercise physiology teacher really got me into the fitness industry. I’ve been working out my whole life, and I just fell in

Take your game to the next level! Join us for an informative workshop (August 14th at 6pm) Presented by:  Applied Fitness Solutions   Parents & coaches will learn the foundation of proper basketball performance and injury prevention training from an area expert!

Adam Spears Our New Marketing/Intake Manager Hometown: Ann Arbor, MI What got you into the fitness industry? In my private life I have always had a passion for sports, nutrition and, fitness. However, in my professional life I have been

As we age, it becomes much more difficult to stay in shape…  Around 40 years old, you may begin to ask yourself, “why is it so hard to lose weight now!?” You’re not doing anything differently, but for some reason,

Welcome back readers! I must say the weather this summer has definitely been good to us here in Michigan, giving us all kinds of excuses to get outside and enjoy the beautiful weather! Now that’s the kind of excuse I’m

What is your “WHY”? My why was wanting to feel better in my body.  I felt like a slug.  I didn’t like the way I looked and I didn’t like the way I felt, physically or emotionally, about my body

Rylee Woods Intern since 2017 Hometown: Dayton, Ohio What got you into the fitness industry? I’ve been involved in athletics my whole life and I’ve always had an interest in how the body works and performs. Also I’ve had two

Pop-In For the Charity Pop-Up Workout! AFS Pop-Up Workouts: Outdoor workouts for all fitness levels. A short notice, weather permitting, calorie burning, sweat dripping good time. Take It to the Streets! Summertime is here and we want to get out

What motivated you to start at AFS? After I turned 50, I started to gain weight; my diet and what I thought was exercise just wasn’t working. It got to the point where I didn’t have energy and the simple things

  As I sit here on my back porch watching the dogs chase their tails, I can’t help but think about my next recipe that I am planning to whip up to show you all! This week has been a

What is your “WHY”? I honestly didn’t have any measurements, weights, etc. as an aim. I wanted to live a healthier lifestyle. Having regularity in getting to the gym and eating well was just something that I wanted to do

   Tyler Baker Fitness Practitioner Since February 2015 Hometown: Carleton, MI What Got you into Fitness? I was always extremely skinny growing up. I was athletic and good at sports, but being so scrawny was holding me back from being

You’re Invited To Our Workshop! Carb Confusion It’s a debate creating almost as much friction as the recent political divide in our country.. To carb or not to carb, that is the question! Or is it? Does it have to be all

Guess what?! May was National Burger Month! My husband LOVES burgers so this week my inspiration was to create a fun twist to an old classic. With so many different kinds of burgers out there, there’s bound to be one that

How Did You Find Applied Fitness Solutions? I wanted to find a personal trainer, but didn’t know where to start. So I reached out on social media. I got a few different responses, but multiple people referred me to Cassie.

Emma Sheffert Intern since 2017 Hometown: What got you into the fitness industry? Exercise became my main hobby and area of interest at the end of high school. I realized later in college that I could make a career out

   Trent “May the force be with you” Taylor Fitness Practitioner Since December 2016 Hometown: Plymouth, MI What Got you into Fitness? I always felt I was able to easily connect with people and help them in anyway that I

  Megan Wiechec Child Care Since January 2016 Hometown: Sterling Heights, MI What Got you into Fitness? Although I don’t work out as much as I should, I enjoy working in a sport like setting. My other job aside from

Mario Esho Intake Manager Since May 2017 Hometown: Rochester Hills, MI What Got you into Fitness? I grew up being bullied and afraid of everything. I was overweight and consistently picked on. I decided that after being picked on in 10th

Help us Raise Funds for Special Olympics of Washtenaw County!    Join Us Saturday June 3rd For A Charity Class: A fun, 60 min circuit training class benefitting Special Olympics. The class is scalable to all levels and will include: boxing,

Mary Gilleland Agent of Change Since January 2016 Hometown: Milwaukee, WI What Got you into Fitness? I have been doing Crossfit for 13 years and I’m really passionate about it and can’t get enough! Who Is Your Biggest Inspiration? Julie

Zucchini, tomatoes, and summer squash, OH MY!   When I think of summer I think of zucchini soup. I know its not the most traditional summer dish, so let me explain. My Father made this dish on many summer nights

I am going to warn you all right now that I am totally & 100% obsessed with tin foil dinners. This recent obsession with tin foil dinners is really just a rediscovery. My mom made a very traditional tin foil dinner every

Utilizing Your Fitness Coach It sounds like a simple concept, right? Contrary to what you may think, there are actually a lot of clients that don’t take advantage of all that we coaches can provide to clients to help build them up

What motivated you to start at AFS? Until last year, I never considered my fitness to be a priority. See, here’s the thing: I’ve always hated the way I looked and the way I felt when I looked in a

The temps are supposed to reach 80 degrees today which has me thinking…Summer! The summer season is the perfect time to try some fresh new salad recipes and I have a sweet and subtle favorite on deck for you today

Many, many mornings I wake up and think, man, I only have time for something quick. What do I have? Hmmmm (rummaging through my pantry and fridge) NOTHING. Alright, egg whites it is…again…Who else is tired of this morning routine? What

Mom, thank you so much for always loving me, supporting me, and showing me how to be a good person. I love you very much.  

We want to give a HUGE thank you to all the mothers out there that make us all who we are… Happy Mother’s Day 🙂 Dear Mom… Thank you so much for always loving me, supporting me, and showing me

It’s that time of the year again!   The weather has finally begun to turn and Michiganders flock outdoors to get our fill of it while it lasts.  We all know how brief these beautiful spring and summer months can

When I first started at AFS, I was newly single and wanted to feel better about myself. I didn’t like the person in the mirror anymore—it was like I was a ghost of myself, and with all the change already

Carbs… are they as bad as their reputation? When you look at this picture, do you automatically think of an unhealthy collection of fat-storing foods you should avoid? If so, you may be preventing your body from functioning optimally and,

A member of the AFS Family Moves on. If you’re reading this, chances are you know that at AFS, we’re pretty joyful creatures. We laugh, we dance, we make fun of ourselves, and we try to share as much of

AFS Ann Arbor Seeks New Teammate! Creative, Weird, Funny, Driven Sales and Marketing Consultant Wanted! POSITION: Sales Consultant LOCATION: Ann Arbor SCHEDULE: 40 hours per week/flexible SALARY: $35-45k/yr (Salary & Bonus) JOB DESCRIPTION Applied Fitness Solutions is seeking a growth

Gino Gonzalez Agent of Change Since August 2016 Hometown: Brea O’Linda, CA What Got you into Fitness? what got me into fitness was simply moving to Michigan and just finding time to burn on a daily basis. Never before had

 May is Veggie Month! Vegetables. Not the most popular food group. As a kid I remember my Mom and Dad making me sit at the table until I ate all of my vegetables. I would pout, push them around on my

    You know it’s the time of the season, where BBQ’s are a big hit; everyone wants to get outside, and enjoy a nice meal out on the patio with their friends and family. This dish surely will not disappoint even

Jake Kulczycki Agent of Change Since November 2016 Hometown: Sterling Heights, MI What Got you into Fitness? My passion for hockey is what sparked my interest in the fitness industry. Who Is Your Biggest Inspiration? My biggest inspiration is Steve Yzerman.

  Before I had my baby, I was in a workout rut and needed something different. I was doing my own thing at home but it just wasn’t the same. I was bored. My husband had heard great things about

I started working out at AFS in 2013 shortly after moving to Ann Arbor. When I asked people I had met where they worked out, it was always AFS. They told me it was a great workout and it was

Getting in shape… Where do I start?! Join us for our FREE lunch & learn: Tuesday, May 16th at 12:05pm in the Teacher’s Lounge Join Applied Fitness Solutions Founder and exercise physiologist Mike Stack for a fun and informative 35 minute workshop aimed at

You’re Invited To Our Workshop!   Death To Diets Are you sick of the up and down hamster wheel of crash diets, quick fixes, and miracle products? So are we! Come to our workshop and learn a more healthy and sustainable

A lot of the struggles that my clients face with nutrition and “meal prepping” is that it requires a lot of time, money and effort to get the job done. That it’s an entire production that will take at least

You’re Invited To Our Event!   Exclusive Gait Analysis & Movement Screen Tuesday, June 20th@6:00pm, Applied Fitness Solutions – Rochester Hills (Behind Dick’s Sporting Goods) Join AFS CEO & exercise physiologist Mike Stack and AFS Rochester owner Jared Freeman for a

Sydney Toth Agent of Change since 2016 Hometown: Ann Arbor, MI Five fun facts about me: 1. I am going to Grand Valley State in the fall. 2. I love to cook 3. I am obsessed with dogs 4. My

  Emily Ruela Agent of Change since 2016 Hometown: Ann Arbor, MI Five fun facts about me: 1. Both of my parents have been clients at AFS for 7 years. 2. I love to watch sports. 3. I love country

A Closer Look At Performance Movement Screening & Testing Session Improvements in skating mechanics, jump height, and power aren’t just made on the ice. As with any sport, athletes need to have a base level of stability and strength to

Carbs… are they as bad as their reputation? When you look at this picture, do you automatically think of an unhealthy collection of fat-storing foods? If so, you may be misleading and preventing your body from functioning optimally and, contrary

Who else is in the summer spirit?! Laying out by the pool, soaking up the rays, enjoying a nice cool treat to finish off the day just right. With Easter this weekend, it’s no surprise that recipes for the best

Who: AFS friends and family   What: A fun, 60 min circuit training class benefitting American Cancer Society. The class is scalable to all levels and will include: boxing, TRX, body weight, dumbbells, and more! When: Saturday, April 29th at 2pm*. Please

Antjuan Simmons Hometown: Ypsilanti, MI I am going to Michigan State in the fall and I want to be a Special Education teacher after I graduate. What got you into the fitness industry? My former strength and conditioning coach Ryan

Cassie Kish Fitness Instructor Since November 2016 Hometown: Oxford, MI What Got you into Fitness? I’ve always been physically active ever since I was little. I ran cross country and track in high school and absolutely loved the team aspect, the

Dale knew the importance of adding flexibility into his routine and he’s never looked back.  We asked him to share what made Mobility Solution a core part of his routine! Here’s what he shared: There were a couple of motivations about

  Emily Beck Agent of Change since 2016 Hometown: DAVISON, MI   Five fun facts about me: 1. I’m pretty crafty, and like to get creative when I’m bored. 2. I’ve been classically trained to sing opera. 3.  For three

  Cheat Meal: ‘Cheaticus Mealicus’ As far as I can tell there’s no exact origin of the term “cheat meal.” It may be a product of social media, so it’s possible that it’s just one more thing to blame millennials

Summer is here; now what? Join us for our FREE workshop on Wednesday, June 7th at 6pm, Applied Fitness Solutions -Ann Arbor Summer’s arrived, so grab your sunscreen because the only thing we’re going to be burning is fat! Whether you’re just getting

  Aarif Deen was hired as our Operations Manager shortly after Christmas. He runs the administrative team and helps with other operations tasks. He also works full-time at the front desk. Below, Aarif shares his personal story and how it

Snack Time! It’s a little after 8:00 PM. I am snuggled up on the couch with a book. My husband and I finished dinner almost an hour ago. “No dessert tonight,” I think to myself. “You already had a dessert

We’re running 3 charity classes to support client Bridget Dermody and her daughter, Lizzy, as they gear up for one of the biggest events of the year: the SJ5K! But this isn’t just any 5K; this one’s organized by students

Last summer, after being a runner for most of my life I finally ran my first marathon. I wish I could tell you the experience was glorious and fulfilling, but the truth is it was an absolute grind. Don’t get

Holy Family Off Season Training Workshop! Join us for an informative training workshop Tuesday, Mar. 28th at 6:00pm Presented by:  Applied Fitness Solutions  1136 S. Rochester Rd. Rochester, MI 48307 Parents, coaches, and players will learn the foundation of proper football performance training

Ever heard the phrase “breakfast is the most important meal of the day”? The truth is, every meal is important but breakfast is the meal that sets the tone for your day…And if it’s going to be a long one,

Holy Family Off Season Training Workshop! Join us for an informative training workshop Monday, Apr. 10th at 6:00pm Presented by:  Applied Fitness Solutions  1136 S. Rochester Rd. Rochester, MI 48307 Parents, coaches, and players will learn the foundation of proper football performance training

Congratulations!! It’s race week! You’ve made it. A long, hard winter of race prep is behind you, and now you are staring right down the barrel of the race. I’m sure this is a time of mixed emotions, excitement, uncertainty,

Antjuan Simmons Hometown: Ypsilanti, MI I am going to Michigan State in the fall and I want to be a Special Education teacher after I graduate. What got you into the fitness industry? My former strength and conditioning coach Ryan

Race season is near; now what? Join us for our FREE workshop on Wednesday, March 22nd at 6:30pm, Applied Fitness Solutions -Ann Arbor Join AFS Founder Mike Stack this week and learn what you should be doing to optimize your race season. From resistance

Meal Prep Made Easy We are pleased to announce that Applied Fitness Solutions is now a designated pick-up location for FitfoodsRx! Since 2014 FitFoods Rx has taken pride in preparing healthy, nutritious meals that taste great to help people reach their

We’re less than two weeks out from the race, can you believe it?!?! Now that we’re in the home stretch, it’s time to start talking peaking and tapering strategies to optimize race day performance. Peaking and tapering can be a

Holy Family Athlete Training Workshop! Join us for an informative training workshop Tuesday, Mar. 14th at 6:00pm Presented by:  Applied Fitness Solutions  1136 S. Rochester Rd. Rochester, MI 48307 Learn the foundation of proper sports training from an area expert! Topics

The AFS community just got a whole lot tougher. Don’t let the big smile and bubbly laugh fool you; she’s been setting an example for her three daughters since before they were born. If you need some extra motivation to

Connor wanted to go to the next level. We tailored a program to help him get there. I heard about AFS through a few friends and coaches at Saline High School. I’m a Senior running back and also run track at

We’re a little less than a month out from your race, so now it’s time to start thinking about dialing in your race day routine! Race day can be stressful enough, just given the nervous excitement of the day. One

Race Season is Near, Now What? Wednesday April 12th 6:00PM at Ann Arbor Running Company Ann Arbor Running Company and Applied Fitness Solutions invite all runners, cyclists, and triathletes to join us for a FREE workshop on how to decrease muscle

What motivated you to start at Applied Fitness Solutions? I have always been a fairly active person-not always in an exercise way, but on the go, always in motion. I’ve done many fitness routines, all of which I still like–yoga,

It’s coming up on March, the weather getting warmer, but you’ve been training hard and you might be a little tired, and feeling a bit beat up. That’s okay, that’s totally normal right now! Getting ready for a race is

“Training the Brakes Before the Engine: Optimizing Sports Performance” Join us for our FREE workshop on Wednesday, March 1st at 6:30pm, Applied Fitness Solutions -Ann Arbor Attendee’s will learn: Role of deceleration training in optimizing performance and preventing injury A simple movement screen

The craziness of a late Michigan winter, early spring is upon us. Somedays its 70° and sunny, other days it’s 20° and snowing. You might be finding it hard to get in a rhythm of good runs. If you’re struggling

Jared Freeman Applied Fitness Solutions In Business Since: 2017 Specialty: Fitness classes paired with personal coaching Quick Bio: Graduate of Oakland University (2008), College of Health Sciences. Fan of all things nature, Michigan athletics, gummy bears. Why Did your company

Hello Unified Athletes and parents! First off, we wanted to voice our sincere gratitude for your willingness to take the time to attend our event and to approach the principles discussed with open minds. We had a blast presenting for you

Injury prevention exercises may very well be the most important aspect of a runner’s race prep. The ability to withstand the thousands upon thousands of impacts with the ground each run, can not only make or break your performance, it

Bring Cutting Edge Sports Science to Your Athletes! AFS offers a wide variety of complimentary educational services designed to provide maximal value at little to no cost. Why do we do it? Because we like to teach people how to be

Resolution Reset! Join us for our FREE workshop on Wednesday, February 15th at 6:30pm, Applied Fitness Solutions -Ann Arbor Learn how to analyze where your resolution went wrong Goal-setting & mindfulness tips to ensure future success Nutrition & exercise strategies you can stick

Hello again runners! It’s been a couple of weeks since we talked about nutrition in the first of this two-part blog (read part 1 by clicking here). So…how are you doing? What item did you pick to improve on? Have

Peg Tewksbury Hometown: Grand Rapids, MI I majored in Movement Science at the University of Michigan, B.S., M.S.  I grew up in Grand Rapids, MI and moved to the Ann Arbor area in 1977. What got you into the fitness

Summer time is coming, and you might be thinking your running plan is perfect way to shed some extra pounds and get that “beach bod” you’ve always wanted. I mean it’s perfect, right? Running is great for fat loss. You’ve

The single most under appreciated aspect of running a successful race is nutrition. Quite literally, the fuel you put in your body can make or break a race day performance. Since nutrition is such a big topic, we’re going to

Arti Invites you to Ladies Night at AFS! Join us for a fun circuit training class Friday, Feb. 10th at 7:00pm Presented by:  Applied Fitness Solutions  1136 S. Rochester Rd. Rochester, MI 48307 The class will be completely guided by a degreed

It is never too late to be what you might have been–George Eliot This is my motto.   Last January (2015) I decided to take some time to take care of myself. It took a few months of soul searching

Conquering Menopause! Join us for our FREE workshop on Wednesday, January 25th at 6:30pm, Applied Fitness Solutions -Ann Arbor The science behind how menopause can negatively affect fitness and body composition Diet and exercise strategies to combat the negative effects of menopause

If you’re a runner, what do you spend most of your exercise time doing? The answer is obvious, running! And as well it should be, because your sport and training goal is to run and run fast. Interestingly enough though,

The finalists have been finalized… now it’s up to YOU to pick a winner! Consistent, lasting change: it’s the way that marriage works and it’s the foundation on which we help our clients through their fitness journeys. Living fit is even

And the winners are…. Soojin and Jim! Congrats to you both 🙂 Consistent, lasting change: it’s the way that marriage works and it’s the foundation on which we help our clients through their fitness journeys. Living fit is even more fulfilling

Mike’s biggest obstacle was admitting he needed help. We helped him overcome. A coworker started training at AFS. I was impressed by his better eating habits and weight loss. He also mentioned that his doctor took him off his blood pressure

Conquering Menopause! This event was held on Tuesday, January 24th at 6:30pm, Applied Fitness Solutions – Plymouth *Couldn’t make it in to the workshop? We got you covered. Check out Mike and Sharon’s powerpoint presentation for details and an outline on the following: The

A great race experience starts far before the race begins. It doesn’t start in your legs, your lungs, or even in your heart. It starts in your head. It starts with right perspective going in. Indeed, it starts with how

Unified Performance Workshop Join us for a training workshop Wednesday, Feb. 6th at 6:30pm Presented by:  Applied Fitness Solutions  1136 S. Rochester Rd. Rochester, MI 48307 Learn the foundation of proper sports training from an area expert! Topics will include: Pre-screening

Charity Challenge: Running Edition! Epic Races and Applied Fitness Solutions have teamed up to invite all runners to join “Cardio For A Cause!” Cardio For A Cause is a running group AFS has developed to raise awareness and funds for the Ozone

This recipe is a Ken Owen staple (shout out to my dad)! My favorite things about it? (1) It’s cheap (2) Nothing is wasted (3) We’ll turn leftovers from a delicious pot roast into a delicious homemade vegetable beef soup (4)

Zoe is the Running Coach for Applied Fitness Solutions. She started running after having her boys in an effort to regain her personal time.  Over time, she went from running a couple of miles and 5k races to half and

It started with a pair of shorts that didn’t fit. Instead of making excuses, Molly made changes. My story with AFS started last May when I was up north with my boyfriend’s family. We were getting ready to go swimming

How it all started AFS first came on my radar in April 2015, when my friend said the classes really helped her get her body back after childbirth. I had that need too, but my child was 24!  Don’t get

I wake up, brew my cup of morning Joe, ready to tackle the day. A few things pop into my schedule that was not intended, so now I have to make a decision, what goes? Does my favorite episode I

Why Wait? Start Now! Thursday Jan. 12th 6:00PM at Applied Fitness Solutions- Ann Arbor Make this the year you stick to your New Year’s Resolution, with a revolutionary approach to goal-setting, lifestyle change, and healthy habit formation. New Year’s Resolutions don’t

The first snow has fallen and the temperatures are surely dropping (eh, sometimes). Welcome, winter! With less fresh fruits and veggies to choose from at the grocery store, cooking can be a struggle. Guess what? It doesn’t have to be! My

Why Wait? Start Now! Tuesday, December 20th at 6:00 PM Applied Fitness Solutions – Plymouth Make this the year you stick to your New Year’s Resolution, with a revolutionary approach to goal-setting, lifestyle change, and healthy habit formation. New Year’s Resolutions

Turkey Tostadas 8 servings 1 large onion, sliced 1 poblano pepper, seeded and sliced 1 large red bell pepper, sliced 1 tablespoon olive oil 3 cups shredded roasted turkey 2 garlic cloves, minced Salt to taste 8 tostada shells 1

It’s Cold Out, Now What? Wednesday Dec. 14th 6:00PM at Ann Arbor Running Company Ann Arbor Running Company and Applied Fitness Solutions invite all runners, cyclists, and triathletes to join us for a workshop on injury prevention/management, speed and power

Chelsea’s courage led to her success. I’ve never been very fit, but I was able to keep my body more or less in balance most of my life – maintained a steady weight, ate a fairly healthy diet and was

Deb focused on what she could do, not what she couldn’t do. We helped her invest in herself and her future. I started at AFS almost 5 years when I was looking to improve my horseback riding. I was already

I know what you’re thinking… “Oh goodness, another blog all about ‘wishful thinking.’”  Or maybe you’re assuming positive people are simply in denial. To be honest, there was a time in my life when I felt like that too. I

 John’s initiative to make change. I first noticed the AFS Ann Arbor location driving right past it on my way to work. The parking lot was always packed, both in the mornings and around 4pm when I headed home. I

The Holidays are Coming Quickly! It’s easy to imagine the plethora of wonderful smelling, beautifully crafted dishes that your family takes pride in bringing to the big feast on Thanksgiving and other Holiday parties throughout the fall and winter months.

12 servings 1 bunch regular kale, spinach or leftover greens 1 cup grated Parmesan or Pecorino (optional) 1/2 teaspoon ground cumin 1/4 teaspoon crushed red pepper flakes 1 garlic clove, minced 4 tablespoons fresh lemon juice Extra Virgin Olive Oil

4 servings 1 tablespoon olive oil 1 medium leek, white and pale-green parts only, halved lengthwise, sliced crosswise 1/2-inch thick 1 celery stalk, sliced crosswise 1/2-inch thick Leftover turkey, white meat 6 cups low-sodium chicken broth Kosher salt, freshly ground

4 servings Left over veggies, cut into 2-inch pieces (asparagus, carrots, shallots, onions, etc.) Kosher salt 1 pound assorted wild mushrooms (such as chanterelle, oyster, and shiitake) 4 garlic cloves, minced 1 1/4 pounds skinless, boneless chicken breasts (or leftover

OPTIMIZE YOUR OFF-SEASON Tuesday Nov. 15th 6:00PM at AFS Plymouth AFS invites all runners, cyclists, and triathletes to join us for a workshop on injury prevention/management, speed and power improvement, and nutrient timing. Athletes can expect to walk away with

  Working in the fitness industry is one of the most rewarding careers out there. Every single day, I’m able to work with amazing clients looking to improve their overall health and well being. As a Fitness Practitioner, I’ve made

What motivated you to start at AFS? A few months ago, my sister and brother-in-law began talking about AFS Ann Arbor and how impressed they were with the facility and practitioners.  Both have always held themselves to the highest standards

Weight Loss & The “M” Word Tuesday, Dec. 6th 6:00PM at AFS Plymouth Menopause sucks. Hormones change, weight shifts, and maintaining your physique seems to get just a little harder with each passing day. Can post menopausal women still lose

How did you hear about AFS? A coworker of mine mentioned it. Crazy that I didn’t know you guys were here, especially since I’ve been driving past it for over 9 years! What/Who inspired you to take the first step

Michelle’s mentality determines her success. I was introduced to AFS by my friend, Shawn Szalay. She encouraged me to give it a try since she was seeing great results. Since I’ve started, I feel so much better mentally and physically. The

  As you may have noticed, we are talking quite a bit more about mobility as an important component of maintaining fitness over time. At the end of all of our Weight Loss Solution classes we take time to cool

Bring AFS to work! AFS offers a wide variety of corporate services aimed at strengthening bonds, inspiring healthy behaviors, and creating lasting memories.  Below are some of the most popular education and enrichment events AFS can bring right to your workplace.

Ann Arbor based Applied Fitness Solutions is looking for a full or part-time Licensed Massage Therapist. Qualifications Applicants should be licensed to work at a Massage Therapist in the state of Michigan, and must have attended an accredited Massage Therapy

Meet Kimberly Lang! She started in July! What motivates you to come to class? I like hiking. A lot, actually. When I lived in Colorado, a day off of work was often spent walking a trail somewhere. Since moving back east,

Before we get started… Over the last few months you may have noticed the posters on our walls for our new class setting: Mobility Solution.   What exactly is this class and how could you benefit from it?    This

  Sarah Morris and Deby Evans (mother and daughter) are an amazing duo! Sarah has been a client since March 2nd, 2013 and competed in approximately 15 triathlon’s. Deby since September 2nd, 2012 and has competed in approximately 18 triathlon’s!  

  What encouraged you to start with AFS? Late last year, my weight hit an all time high.  I had very little energy. I didn’t like the way I looked or felt.  At the same time, my friend John Birchler

I frequently get questions from clients on how to mix up their workouts. Sometimes it is good to think out of the box and do something different to help spice up a routine. Whether you are an outdoor/indoor person, runner,

  How did you hear about AFS? A friend of mine was always posting about it on Facebook, and it looked interesting. What/Who inspired you to take the first step toward getting in shape? My kids are my main motivation. 

I used to say, “If I ever own a gym, I’ll be in the best shape of my life!” I would think, “Dev, when you have your own place there is no excuse not to be one of the most

Start slow and accept the fact that this is going to take TIME! The quote “Old habits die hard” is a very accurate statement… Making habitual changes to your lifestyle is going to take time. It is important that you accept this

Patti needed a change. “I found myself 20 pounds heavier and very out of shape after I retired from my career in the healthcare field. At the age of 52, I was disappointed that I had reached this point because

Jason stopped doubting himself and got to work. I was stuck in a vicious cycle. I would lose a little, then gain a little. I would lose, and then plateau. Last summer, I was volunteering at a summer camp for

Cindi lost her spark, it was time to get it back. I was introduced to AFS by a friend. She was going to a reunion and wanted a gym buddy to support her quest for better health. I had always

FRESH, SIMPLE, HOME COOKED ITALIAN Italian Encrusted White Fish w/Cipollini Tomato Salsa   The fish is succulent, flaky, and done just right. We enjoyed the cipollini tomato salsa immensely, the perfect mix of sweet and savory. Round it out with

Caprese Salad Ingredients 1 (10-ounce) box of grape tomatoes, quartered (or cherry tomatoes, halved). 4 ounces fresh mozzarella cheese, cubed 1/2 cup fresh basil leaves (I used about 25 leaves), torn 2 Tablespoons olive oil 1 Tablespoon balsamic vinegar Salt,

As we are full swing into football season, and we all know what that means. TAILGATES, FOOTBALL GAMES, SUPERBOWL PARTIES, etc. We all have our favorite college and pro teams, and we enjoy a social gathering (or two) to spread

Wake up, eat breakfast, brush your teeth, drive to work: a common pre-work experience most people do almost unconsciously every day until they have to get to work and start being productive (hopefully). Unless your life is unpredictable every day,

  How long have you been a client with  AFS? I have been a client for 1 year and 4 months.  Time flies when you’re having fun! What do you look forward to most when coming to AFS? I really look

How long have you been a client with AFS? Two and a half years! What changes have you noticed mentally and physically since starting? I’ve noticed more flexibility and strength.  I’ve been a runner for almost 50 years which is great aerobically, but I

A facebook post leads Sarah to Success How did you hear about AFS? A friend of mine was always posting about it on Facebook, and it looked interesting. What/Who inspired you to take the first step toward getting in shape?

Around year 3 or 4 of my elementary teaching career, my school brought in a guest speaker who specialized in classroom management. In order to keep the whole school on the same page, every time (EVERY.TIME.) a staff member saw

Today’s blog is probably long overdue, it just took a question from one of our clients that triggered me to get it out to you guys. I was talking with a client this morning who mentioned to me that she

 A Lifetime of Letdowns Lead Janakee To Us Years ago, after realizing that I was not disciplined enough to work out on my own, I wanted motivation and accountability. My needs lined up perfectly with hiring a personal trainer, so

How did you hear about AFS? Friend and Colleague Suzanne Gray told me about AFS in Ann Arbor – she works out there and had nothing but positive things to say about the staff at AFS and the variety of

  How did you hear about AFS? Easy, I did a Google search. What/Who inspired you to take the first step toward getting in shape? The year before starting with AFS I had horrible Seasonal Affective Disorder (SAD) and ended up

Ashley Makes Change Inside and Out! How did you hear about AFS? Alex Evans, one of my very best friends, attended AFS in Ann Arbor prior to the opening of the Plymouth location. When Plymouth was getting ready to launch,

What exactly is it? Ok, so first things first. Surely many of our readers are seeing the headlines but might not have a full grasp of what exactly this game is or what the interface is like. Pokémon Go or

We hear from so many of our new and existing clients the following statement: “It’s easy for me to eat healthy during the week, but it all goes to hell on the weekend.” I know I’ve said that before, in

“I know what I need to do, I just need to do it”. In part one of this blog we discussed the idea of willpower, and how people tend to place immense value, in addition to their own sense of

How did you hear about AFS? My coworker at Roush, Joe, invited a bunch of us to do a trial class all together.  I had been out of my exercise routine since 2013 when my dad passed away.  I got

Katelyn Scrivano- Intern- Ann Arbor Hometown: Brighton, MI I will be a senior at the University of Michigan this fall and am in the Movement Science department in the School of Kinesiology. I’m in the process of getting ready to apply

Happy AFS Anniversary Kelly Kelly came to us one year ago today with a free week promotion that we were having at the time. Her husband Mark was already a client and she thought she would try us out.  When

Jill Clark What did you like most about the class? I liked the fact that this mobility class gave me a complete full body stretch in only 30 mins. Katie gave modifications accordingly for those that were less flexible. She

  How did you hear about AFS? AFS did a presentation at Cequent Performance Products when they opened the Plymouth location.  I was unable to attend as I was travelling but the reaction that some of my co-workers had made

If you’ve ever tried to make a change to your diet, you know it’s hard, very hard, and sometimes it even seems impossible…Even though the lady in the stock image above makes it seem wonderful..Seriously, that blissful gaze? That better

Dear Dad, You taught me so much throughout my life, from how to repair things around the house/car to deeper lessons like patience and that kindness goes a long way.  However, the biggest life lesson that I have learned from my father (and one

How did you hear about AFS? Before AFS opened I drove by the building every day and saw people working on it. I started asking around to see if anyone knew what the “building with blue” was and eventually when

Business Name: Applied Fitness Solutions In operation since: Feb 2015 Owner: Devin Tarrant Owner Bio: After graduating in 2010, Devin was one of the founding team members of AFS’ original Ann Arbor location. Devin was instrumental in the development of the business

    How did you hear about AFS? I learned about AFS when AFS posts kept popping up in my Facebook Feed. It was a sign! I called and set up an appointment. What/Who inspired you to take the first

Bhillie Luciani- Intern- Ann Arbor Hometown: Kamuela, HI I’m from Kamuela on the Big Island of Hawaii. I swam and played water polo competitively and then came to Michigan to play water polo. When I got here, I sport-hopped and joined the

Name: Marisa Liedeke Practitioner: Jen Fuller Start Date: May 28th, 2015 Results to Date: Down 22lbs of Fat Mass, and down 10% Body Fat How did you hear about AFS? Offered through NuStep’s wellness program to employees. What/Who inspired you to

Meet Sheryl Carvill! She started last month! What motivates you to come to class? I know that if I put the effort in, I will see and feel results.  It’s also empowering to accomplish something that I didn’t think I

Name: Hanah Wilkins Practitioner: Kemper Sosa Results to Date: Down 20 pounds, down 10% body fat, and down 12 inches overall How long have you been a client with AFS? I started with AFS on January 1, 2016. I’ve always been active having grown

Name: Paul Depalma Practitioner: Bailey Paull-Baird Start Date: Oct. 22nd, 2015 Results to Date: Down 16lbs of Fat Mass, and up 12lbs of Lean Mass How did you hear about AFS? I live and work in Plymouth, so I had driven by many

“I know what I need to do, I just need to do it”. I have spoken those words before, you have spoken those words before, and as a Fitness Practitioner they probably make the list of the top 3 things

Name: Susan Dziedzic Practitioner: Jen Fuller Start Date: Jan. 19th, 2015 Results to Date: Down 42lbs of Fat Mass, and down 16% of Body Fat How did you hear about AFS? I saw posts from one of my co-workers on Facebook.

Kelly Chauvin- Assistant Marketing Director- Plymouth Hometown: Harrison Township, MI I love Musical Theatre, I will do (and have done) some crazy things for tickets to a show on Broadway.  I love kids, some of the most forgiving, funny, and compassionate

Meet Shannon Sexton! She started in February! What motivates you to come to class? My wedding in October and feeling good in that wedding dress! Long term? My health and feeling great in my own skin! What excites you most about

Meet Michael H. He started in May! What motivates you to come to class? The fun quirky enthusiastic staff, the education I’m getting from small classes and the inspiring energy from large classes! It’s amazing to be a part of

I discovered AFS back in March of 2015.  I was overweight, unhealthy, and unhappy.  In November I actually wrote out “Chapter 1” of the the first 8 months of my story.  You can read it here if you want.  Basically, I

Name: Spencer Rice Practitioner: Kemper Sosa Results to Date: Down 42 pounds, down 13% body fat, and down 25 inches overall How long have you been a client with AFS? I’ve been a client for over three and a half years! What do

Josh Verran- Strength Assistant Hometown: Hancock, MI I was born and raised in a small town in the UP. After high school, I joined the Air Force and it was during my service that I fell in love with fitness. After my

Name: Stephanie Practitioner: Jared Freeman Results to Date: Down 92 pounds, down 33% body fat, and down 64 inches overall How long have you been a client with AFS? Almost 3 years. What do you look forward to the most when coming

Meet Seraphin Nicholson! She started 3 weeks ago! What motivates you to come to class? Everyone is so friendly and supportive! Both the staff and members are so motivating and the classes are always fun and challenging. It’s also motivating

By now, you’ve likely heard about the New York Times cover story documenting the aggressive weight regain seen in nearly all contestants on the show “The Biggest Loser” (definitely worth the read if you haven’t read the article). I won’t

In first part of this blog we talked about the research performed on “Biggest Loser” contestants as an example of the body’s reaction to weight loss. We discussed how this was essentially a survival response designed to quickly limit weight

Dear Mom, You taught me to care for all people, no matter their race, religion, sexual orientation, or status. I’m an empathetic person because of you. Love, Bailey Dear Mom, My entire life I’ve watched you selflessly serve everyone around you.

Katie Griffin- Fitness Practitioner Hometown: Kentwood/Caledonia MI (smaller Cities outside of the GR area!) I recently got married to my best friend (cliche but true!), & we have the cutest little kitten together named Arthur! I went to school for

It’s important to our entire organization that we’re constantly innovating and providing our clients an experience that addresses their needs. Over the past few years we’ve introduced a lot of back-end systems to improve the AFS experience (new software for client-trainer

Ben Brinkerhoff- Group Strength Assistant My name is Ben, I am 20 years old and have lived in ann arbor since I was 7.  I played lacrosse, football and I wrestled growing up at Skyline High School. I continued to

Name: John Birchler Practitioner: Brooke McCartney Results to Date: Down 37 pounds, down 15% body fat, and down 20.25 inches overall How long have you been a client with AFS? I’ve been a client since May 15, 2015. That life-changing

  Disclaimer: AFS DOES endorse the health benefits of yoga. If you’re interested in trying out a yoga class for real, here’s our recommendation 🙂 [actionbutton color=”#ff4301″ link=”http://www.tinybuddhayoga.com/”]Tiny Buddha Yoga[/actionbutton]                

An Educational Blog for: It’s an early summer morning and the day of your first 5k has arrived! You’re rocking your new running shoes, you’ve got your fuel belt, your lucky running skort, everything is in order! You’re all set

  Name: Nilda Cedeno Practitioner: Jen Fuller Start Date: 5/2/2015 Results to Date: Down 10lbs, down 6% body fat 1. How did you hear about AFS? I heard about AFS from my friend, Frederique Laubepin. 2. What/Who inspired you to take the first

Last week a client (and former intern) had a day to remember at our Ann Arbor facility, his name is Jesse Rubin and he completed 7 of our weight loss solution classes in one day. 6am-check, 8:30am-check, 9:45am-check, 12pm-check, 4:15pm-check,

Name: Kathy Gosney Practitioner: Bailey Paull-Baird Start Date: October 12th, 2015 Results to Date: Down 30lbs of Fat Mass, and down 8.5% Body Fat How did you hear about AFS? I’m a Hairdresser in Downtown Plymouth, I saw your Grand

Name: Duane Robinson Practitioner: Kate Shafer Start Date: January 15th, 2016 Results to Date: Down 28 pounds and Down 7% Body Fat! 1) How did you hear about AFS? I live and work close to AFS and drove by the

    Name: Jesha Thakker Practitioner: Kemper Sosa Start Date: February 20th, 2015 Results to Date: Down 20lbs of Fat Mass, and down 11% Body Fat How did you hear about AFS? I heard of AFS through all of my co-workers. They

Name: Mike Ritter Practitioner: Brooke McCartney Start Date: 6/22/15 Results to Date: Down 40.5 lbs, down 43 lbs of fat mass, lost 24 inches 1. How did you hear about AFS? I, like many, drive past AFS everyday on my

What an amazing group! On Saturday, March 12th we hosted Ann Arbor Active Against ALS for a charity benefit class. Each of these brave and giving individuals took time on a Saturday to come to our facility and burn calories

Name: Jason Davis Practitioner: Sawyer Paull-Baird Start Date: 9/8/2015 Results to Date: Down 58 lbs, down 14% body fat, lost 34 inches 1. How did you hear about AFS? I went online and was searching personal trainers in the Ann

What a Blast! On Monday, March 14th we hosted an exclusive “Fitness Field Trip” class for the wonderful team from Special Tree Rehabilitation! They worked hard and didn’t stop smiling the whole time 🙂 Thanks to these wonderful women for

             Dear Hot Shot Fitness Pro, I sit here today writing you as a 6 year veteran in the fitness industry. Admittedly that’s not even a decade, but It’s remarkable how much I’ve learned in the short time

Ellie Candiotti- Admin Staff Hometown: Saline, MI A bit about me: I recently graduated from Michigan State University with a Bachelor of Arts in Communication. Yes I did suffer through the green and white to receive my diploma. (I bleed

Name: Anna Brock Practitioner: Chris Eskin Results to date: Down 95lbs and 65 inches! How long have you been a client with AFS? I think I started on 4/28/15 What do you look forward to the most when coming to

Meet September London-Cramer! She started last month! What motivates you to come to class? The accomplished feeling that I get after class is what motivates me to come. Working out in the morning sets my day up for success and

Name: Alyssa Pakulski Practitioner: Kate Shafer Start Date: 11/11/2015 Results to Date: Overall weight: -19.5 lbs, Fat mass: -17.55lbs 1) How did you hear about AFS?  I heard about AFS by just driving by, initially. I saw the work being

Name: Cassie Ditmore Practitioner: Brooke McCartney Start Date: May 31st, 2015 Results to Date: Lean mass gained= 11.91 lbs, Fat mass lost= 10.41 lbs 1) How did you hear about AFS? I decided to Google for personal trainers in my

AFS Community Raises 11k in one week for Mother of Ann Arbor Trainer Valued Clients, Staff, and Friends of AFS: I often refer to AFS as a community. I think this word most embodies what we are. Yes, we’re a

Name: Chrissy Evanchek Practitioner: Sawyer Paull-Baird Start Date: May 20111 Results to Date: Lean mass gained= 8.45 lbs, Fat mass lost= 18.95 lbs 1) How did you hear about AFS? Google search!  I was looking for some type of personal/group

Name: Kelly Onusko Practitioner: Brooke McCartney Start Date: 07/23/15 Results to Date: Down 23lbs of Fat Mass, Up 5lbs of Lean Mass How did you hear about AFS? I first saw the work being done on the old Bally’s building and then

Hi, I’m Chris Early. You already know me, in fact we see each other a few times a week. I’m the energetic instructor that still gets excited for every class I teach. Probably the guy whose class you walk away

Jon Locke- Facility Maintenance Hometown: Bay City, MI A bit about me: I grew up in Bay City, MI and went to Bay City Western High where I played basketball and track (discus and middle distance runner). For college, I

 What’s your favorite high protein, low calorie snack?      

Name: Dave Egeler Fitness Practitioner: Carli Taylor Start Date: July 4th, 2014 1.) What’s your primary goal? 2.) How did you find AFS? 3.) What’s the one unhealthy food you can’t live without? 4.) What’s your favorite pastime? 5.) Who inspires you to

An AFS Educational blog for: Resuming your exercise routine and reestablishing your fitness, after bowel surgery, can be both an exciting and scary proposition. What you can (and should) do, and when you should do them are common questions. Below,

Here we sit at the doorstep of 2016. It’s hard to believe that another year has come and gone so fast. The end of the year address has become the AFS tradition I enjoy most. It gives me a chance

Name: Erin Holodnick Fitness Practitioner: Chris Eskin Start Date: September 9th, 2015 Results to date: Lost 18.5 pounds of fat mass, gained 6 pounds of lean mass 1) How did you hear about AFS? I first learned about AFS through

It has been our pleasure getting the chance to work with so many wonderful people. The work ethic we have witnessed is truly amazing and you have all continued to inspire us as individuals as well as motivating us to

Name: Maureen Pizzuti Fitness Practitioner: Kemper Sosa Start Date: September 9th, 2015 Results to date: Lost 12 pounds of fat mass, down 7% body fat, gained 9 pounds of lean mass 1) How did you hear about AFS? My friend, Anne Kreykes, was

Name: Roni Radowick Practitioner: Brooke McCartney Results to Date:  50lbs down, less knee pain, more energy, more excitement for the future. 1) How long have you been a client with AFS? I started the middle of March 2015. I was

Austin Doggette- Fitness Practitioner Hometown: Huntsville, Alabama A bit about me: I’m a happy go lucky, fun, and a very easy going type of guy. I was born in California and raised in Huntsville, Alabama. I went to school at

Name: Dave Egeler Fitness Practitioner: Carli Taylor Start Date: July 4th, 2014 Results to date: Lost 21 pounds of fat mass, down 10% body fat, gained 12 pounds of lean mass THE PROBLEM It all started late one night when I offered to

  Name: Laura Fisher Fitness Practitioner: Jared Freeman Start Date: March 29th, 2013 Results to date: Lost 38 pounds of fat mass, down 18% body fat 1) How did you hear about AFS? I started AFS with my friend whose mom had gotten him

  Name: Kelly Doherty Start: June 29th 2015 Fitness Practitioner: Brooke McCartney Results to Date: Lost 17.5lbs of fat mass, and gained 2.5lbs of lean mass 1) How did you hear about AFS? My friend and coworker, Kimberly, talked about

Name: Patti Thibodeau Start Date: June 2015 Fitness Practitioner: Chris Eskin Results to Date: Lost 25lbs of Fat, Gained 9lbs of Muscle 1) How did you hear about AFS? I searched online for “Applied Fitness Solutions” after seeing the sign

Name: Wendy White Fitness Practitioner: Brooke McCartney Start Date: August 10th, 2015 Results to Date: lost 19lbs of fat in 3 months! 1) How did you hear about AFS?   I heard about AFS from two of my co-workers, Corina

Name: Ann Latowski Start Date: July 2015 Fitness Practitioner: Sawyer Paull-Baird Results To Date: 20 lbs of fat mass lost, down 9% body fat 1) How did you hear about AFS? Mike Stack came and presented a lecture for NuStep employees. 2) What/Who inspired

  Family History The medical markers for my family (the LeDucs) is low HDL (healthy cholesterol). In 1991, my dad blew a hole in his heart the size of a dime–he was not supposed to make it off the table,

Client Name: Paul Moore Practitioner: Devin Tarrant Results to Date: Lost 53lbs 1) How did you hear about AFS? Facebook.  Either one of my friends had liked AFS or there was an ad for the Plymouth location that was opening up.

  Name: Briana Sprague Fitness Practitioner: Chris Eskin Start Date: March 2nd 2015 Results to Date: Lost 20lbs of fat, gained 4.6lbs of lean muscle 1.)  How did you hear about AFS? I would drive by the property nearly every day…often

Name: Kyle Walton Start Date: July 2015 Fitness Practitioner: Jen Fuller Results To Date: 23 lbs of fat mass lost, down 8% body fat 1) How did you hear about AFS? I had been working out for a while on my

Name: Rachel Lewenauer Start Date: August 2014 Fitness Practitioner: Chris Early Results To Date: lost 35lbs of fat, added 5lbs of lean mass, lost 17% body fat 1) How did you hear about AFS? I was looking for a Personal Trainer in

Position at AFS I am the new Assistant Marketing Director! I will have the same job as Corbin. (Corbin isn’t going anywhere!) After I get done with my initial training and get my feet on the ground, I might jump into

Name: Warwick Anderson Start Date: May 2015 Fitness Practitioner: Kemper Sosa Results To Date: 48 lbs of fat lost in 7 months! 1) How did you hear about AFS? My daughter’s skating coach is a client here and she mentioned you guys were at a Special Olympics

Hi, I’m Kate. I started life as a happy kid, blessed to find my passion at a very young age. I started classical ballet dancing when I was 3 years old and absolutely loved it. Ballet was my everything..My sport,

Name: Lindsay Charlefour Start Date: October 2015 Fitness Practitioner: Brooke McCartney Results To Date: 11 lbs of fat mass lost, down 4% body fat Time. Something many of us wish we had more of.  As a wife, mother, daughter, sister, friend, employee, boss, and teacher;

Name: John Birchler Start Date: May 2015 Fitness Practitioner: Brooke McCartney Results To Date: 24 lbs of fat mass lost, down 9% body fat 1) How did you hear about AFS? I heard about AFS through a friend of my wife. 2)

Name: Donna Iula Start Date: June 2015 Fitness Practitioner: Jen Fuller Results To Date: 15 lbs of fat mass lost, down 8% body fat 1) How did you hear about AFS? I heard about AFS through my friend, Nicole Porter. 2) What/Who inspired

This is a story of a journey that began a long time ago. I’m not calling this my “success” story because at this time, I don’t think of myself as being “successful,” but the program is.  What you see in

Read Part 1 Rock Bottom Kate: Me at 325 lbs, stressed to the max, high blood pressure, high cholesterol, and no real knowledge on how to fix it. I can tell you definitively the hardest part about changing your life

Massage Therapy is a practice that is gaining more attention in both the fitness and the medical field. It’s no longer simply a way to “spoil yourself” while on vacation. Massage therapy has grown in leaps and bounds in its

Name: Cindi Ruhl Start Date:  3/4/2013 Fitness Practitioner: Jen Fuller Results To Date: 26 lbs of fat lost and down 15% body fat I was introduced to AFS by a friend. She was going to a reunion and wanted a gym buddy to

Well, you finally went and did it this time, didn’t you? You decided to give your couch a break, plunk down some cash, and get yourself into the gym. This time it’s going to be different. This time you won’t

Name: Rob Wiedling Start Date:  8/11/2015 Fitness Practitioner: Chris Eskin Results To Date: 13lbs of fat lost in 44 days 1) How did you hear about AFS? Initially I drove by the Plymouth location everyday on my way to my massage office. However

Spike needed structure. We helped him build it. About 18 months ago my coworker Angel was sick of hearing me complain about my aching back and kidnapped me to tour the AFS facility.  She knew I was ready to make

The kids are back in school, sports and other activities that have you playing bus driver for half of your day. Football tailgates are back with a lot more to celebrate this year than in years past. The slower pace

Doctor’s Orders It was about 9 months ago that I went to my primary care doctor because I wasn’t feeling well. My doctor took care of my symptoms and provided some serious tough love. “Kelly, I’ve been seeing you for

One of the more popular trends in the health and fitness industry today is the “detox diet”, sometimes referred to as a “cleanse”. Depending on who you ask you are likely to get extremely polarizing viewpoints, making detox diets out

Fall is such a fun time of year! Aside from the beautiful colors and new crispness in the air, it’s the season when warm comfort foods come back into favor. My favorites are chili, beef stew and other hearty meat

Name: Nicole Jacob Start Date: August 2015 Fitness Practitioner: Brooke McCartney Results To Date: lost 10lbs of fat, added 2lbs of lean mass. Went from 23% body fat to 16.5% 1) How did you hear about AFS? I was at lunch

Claire Trapp- Intern Hometown: South Haven, MI A bit about you: I played soccer my whole kid life. I absolutely love hot weather, I don’t even mind humidity. I grew up ridding horses and playing outside. Both my parents are

Name: Khalil Kandah Start Date:  4/1/2015 Fitness Practitioner: Chris Eskin Results To Date: 20lbs of fat lost this summer  1) How did you hear about AFS? I used to work out at the Bally’s before AFS took over the location this past

Names: Paul and Ying Tsai Start Date: 8/4/2014 Fitness Practitioner: Carli Taylor Results To Date: Combined have lost a total of 38 lbs of fat mass, 19% body fat 1) How did you hear about AFS? Kevin Ackley, who we

Name: Deb Martin Start Date:  12/17/2014 Fitness Practitioner: Kemper Sosa Results To Date: 24lbs of fat lost and down 13% body fat  1) How did you hear about AFS? Over the course of about a year I kept hearing a

Name: Jane Callegari Start Date: 1/23/2015 Fitness Practitioner: Jen Fuller Results To Date: 21lbs of fat lost, down 10% body fat 1) How did you hear about AFS? I heard about AFS through my friends/colleagues-Judy Ivacko and Jodi Fichera. 2)

Tracking your calories can be a real pain, especially if you have a busy day or are eating a lot of meals on the go, but trust me-doing so is a huge help. Food logging is a large part of

  Optimizing your Recovery from Exercise “Delayed onset muscle soreness” (DOMs) is the official name for muscle soreness that occurs 24 to 48 hours after exercise and typically subsides after a couple of days. While minor degrees of muscle soreness

In today’s age of technological advances, many of my clients seem to be seeking out the best fitness tracking device. Today there are many on the market. Some of the “best” trackers include: Fitbit (and it’s many versions) Jawbone Moov

These are better than any brownies you’ve ever made, and as luck would have it, they’re healthy! This is a great way to pack some extra beans into your diet the fun way! Start with either Low-Fat Brownie mix made

   Facing the reality of weight gain is hard for anyone to do. We’ve all been there at some point in our lives. Maybe even more than once. You don’t want to step on the scale, but every time you

Amy Gluck started interning for us this spring as a rehabilitation therapy assignment. We’ve really enjoyed working with her and wanted to share her story!   Amy graduated in 1993 with a Bachelor’s of Science degree in Biology and Chemistry

Before we get into the second installment of my blog, I have to take a moment to sincerely thank all of the clients who were moved by the first installment that went out last week. I didn’t expect such a

There are some people in your life who are inevitably going to try to stop you from reaching your fitness goals.. As you know, not reaching your goals is (Schwarzenegger voice) UNACCEPTABLE. Luckily we’ve made a convenient list for you

As you know, we like to share our own personal experiences with our readers, so I thought I might share with you why I wrote this blog. It’s because I know first hand how powerful a positive influence can be. At age

The fitness industry is filled with a thousand different provocative trends, quick fix diets, and miracle workouts. With all of this (mis)information at our fingertips, it’s no surprise that most people have no idea what they should be doing to

Name: Jen Cheetam Start Date:  2/10/2015 Fitness Practitioner: Devin Tarrant Results To Date: 15lbs of fat lost, 7lbs of lean mass gained  1) How did you hear about AFS? From a friend’s friend who works out at the Ann Arbor location in

  The single most disliked aspect of any diet is undoubtedly logging your food. No one likes to do it, most people don’t have time to do it, but somehow, someway it’s a necessary evil in order to achieve your

Mike, Devin and all of the AFS Team Thank you for every step up, step down, squat, marching squat, sumo squat, lunge, crunch, twist, turn, push up, push down, bird dog, plank, sled press, leg press, bench press, lat pull,

Just in time for summer! I’ve figured out how YOU can lose 15-20lbs in only 2 weeks! For only $50/person I’m willing to share these secrets with you. There are no complex theories, no time consuming exercise routines, no “magic”

I’m always asked what I, or other staff members do to stay lean and fit. The easiest way is to just photoshop yourself like I’ve done with my image above this article 😉 ..In all seriousness, I could divulge a

If you’re an exerciser you will undoubtedly have foot pain from time-to-time, after all you spend most, if not all of your exercising time on your feet. For some, this pain can become chronic, more severe, and in some cases

Provides a better, more interactive and more individualized experience! Adding video of each movement for each intensity level will free up the instructor to provide a better quality of service! Clients will now be able to immediately look at the

 Mark Onusko AFS client since: 3/4/2015 About Me: My name is Mark and, probably like most of you, I joined AFS to lose weight. When I started AFS I was very overweight with a BMI well over 30 and a

Sriracha Pineapple Chicken [divider] Spring is in the air and Hawaiian pineapples are at their peak! Enjoy this sweet and spicy recipe; high in protein with a kick of hot sauce! [divider] Ingredients: 2 chicken breasts Pineapple chunks 1 red

    The gym is a GREAT place to socialize and chat with friends. However, can too much chatting negatively affect your workout? According to new research, it just may!   The Research Researchers in two separate studies sought to

Every day we are bombarded with images of celebrities, models etc. with a “perfect” physique. Reality TV shows such as “The Biggest Loser” also help create outrageous expectations in their viewers’ minds. Because of this societal pressure, many of us

Set Realistic Goals It may sound silly to set goals for your massage, but it’s actually quite important! Let’s start with the standard encounter that every massage therapist has run into. A new client walks into the room and says:

 Who is it for? One of the largest obstacles people face when it comes to exercise is fitting it into their busy lifestyle. People believe that if they do not have an hour to spend on exercise, they won’t receive

Name: Mike Lightbody Fitness Practitioner: Devin Tarrant Start Date: 2/18/2015 First Assessment Date: 4/1/2015 First Assessment Results: 12lbs of fat lost in 42 days Second Assessment Date: 5/13/15 Second Assessment Results: Lost 19 more lbs, 4% body fat Total Change

Nathan Senter-Fitness Practitioner Hometown: Howell, MI Most Recent Residence: Santa Monica, CA What gets me up in the morning? I’ve spent the last ten years working hard at helping people in any way I can to achieve their goals. And

Brooke McCartney-Fitness Practitioner Hometown: Crossville, IL A bit about me: Was a Student Athlete at Morehead State University and graduated with a BS with focus in Exercise Science. After College worked as a Conditioning and Ergonomic Specialist at Toyota Motor

Kathleen Learns WordPress Today Kathleen Learned blogs at 8am. She trained with Nate.

In my last blog I gave an overview of how genetics can affect fat loss. In this blog we will look at the other side of the coin — muscle growth! Genetics influence nearly all muscular properties and contribute significantly

“I’m waiting here outside the door……” Oops…got carried away with song……… Getting ready for the big day? Marathon? Half Marathon? Get ready now. Put a bag or box aside and start filling it with the “stuff” you are going to

  In my last blog, I explained what makes a food “processed” and covered some of the positives and negatives surrounding their increased prevalence in our diet. In this blog, I want to take a look at some of the

 Caffeine is a central nervous system stimulant. Caffeine is found in plants (typically tea and coffee plants), cocoa beans and fruits. While many people use caffeine to stay awake and alert during the day, caffeine also may improve fat mobilization.

[dropcaps]T[/dropcaps]he holidays can be a difficult time of year for those who are actively pursuing their fitness goals.   The stress of trying to hit a certain calorie goal, or trying to eliminate certain foods can take away from the fun

Cauliflower Mashed Potatoes vs. Mashed Potatoes 1 large head- 209 calories ( 6-7 “diameter): Fat: 2.4g CHO: 42g, 17 g fiber Protein: 16g   1 large potato- 283 calories ( 3” to 4”): Fat: .3g CHO: 64g, 8 g fiber

Cubed Yams vs. Cubed Sweet Potatoes 1 cup of cubed yams- 177 calories Fat: .3g CHO: 42g, 6g fiber Protein: 2.3g   1 cup of cubed sweet potatoes- 114 calories Fat: .1 g CHO: 27g, 4 g fiber Protein: 2.1g

Ingredients for one serving: 1 apple Slice of lemon 1 tbsp. cinnamon   Toppings: 2 tbsp. rolled oats 1 tbsp. honey Splash of vanilla extract 1 tbsp. apple sauce 1 tsp. cinnamon   Directions: Preheat the oven to 425 degrees

One of the biggest debates in the field of nutrition and health is the organic versus non-organic food debate. This is a LOADED debate that doesn’t have a definitive answer (and may never). Imagine what it would take to get

Imagine this. You have just left a meeting with your Fitness Practitioner. The two of you have laid out the perfect plan to achieve your fitness goals.   Everything sounds great and you feel pumped to get started. That is,

Clients and friends, Now that AFS Plymouth is up and running and I’ve had some time to exhale, I wanted to take a moment to thank everyone who has helped me in this process. First I’d like to thank all

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Does resistance training reduce flexibility? Should you always stretch after lifting to prevent muscles from shortening? Do bigger muscles reduce one’s flexibility? These are some of the most common questions/concerns new clients have when starting a program involving resistance training.