Welcome Guide - AF Bloomingdale

WELCOMEÂ TO

ANYTIME FITNESS BLOOMINGDALE

TABLE OF CONTENTS WELCOME . . . . . . . . . . . . . . . . . . . . . . . . . .

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CONTACT INFO . . . . . . . . . . . . . . . . . . . . . . 02 CLASS SCHEDULE . . . . . . . . . . . . . . . . . . . .

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FAQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 04 DIET & EXERCISE . . . . . . . . . . . . . . . . . . . . 06 GYM TERMS . . . . . . . . . . . . . . . . . . . . . . . . .

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GYM ETIQUETTE . . . . . . . . . . . . . . . . . . . . .

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MEMBER SUCCESS STORIES . . . . . . . . . . .

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FREE STUFF . . . . . . . . . . . . . . . . . . . . . . . . .

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IN SHORT . . . . . . . . . . . . . . . . . . . . . . . . . . .

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NEW MEMBER CHECKLI ST PUT ACCOUNT ON DIRECT BANK DRAFT LIKE US ON FACEBOOK & FOLLOW ON INSTAGRAM TRY A FREE GROUP FITNESS CLASS SCHEDULE YOURÂ FITNESS CONSULTATION GIVE US AN ONLINE REVIEW (FACEBOOK, GOOGLE, YELP) TAKE THE PLEASE SCORE SURVEY

HEY YOU! WELCOME TO BLOOMINGDALE! We are so excited that you chose Anytime Fitness as your gym home! You are now an integral part of the largest gym franchise in the world, with over 3,300 global locations that you have total access to!

We here at the Bloomingdale location really want to make sure that we are doing everything possible to make our members happy and to keep them coming back for more.

You will be receiving an e-mail in a few weeks that will contain a very short survey on how you're enjoying your gym. This feedback factors into our PLEASE Score which lets us know how we are doing. Your feedback is critical to how we do things now and in the future, and one small idea could spark a huge shift in how the entire franchise operates!

We know you're a very important and busy person, but we would be so, so, so very grateful if you took a minute out of your day to fill out that survey, good or bad.

As a token of our gratitude, if you fill out the survey, then you will get a FREE fitness towel!

We aim to PLEASE! (see what we did there?)

Sincerely, Your partners-in-health

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CONTACT I NFO STAFF HOURS Monday - Friday 10:00AM to 7:00PM Saturday 9:00AM to 2:00PM PHONE Club Number (813) 269-8463 E-MAIL RiverviewFL3@anytimefitness.com SOCIAL Facebook facebook.com/anytimefitness.bloomingdale Instagram instagram.com/afbloomingdale

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CLASSES MONDAY 9AM 10AM 11AM 5:30PM 6PM 7PM

SilverSneakers Classic SilverSneakers Classic Senior Bootcamp Core Blast Circuit Nation Spin Rhythm

6AM 10AM 6PM 7PM

Breakfast Club Bootcamp SilverSneakers Circuit Yoga Zumba

9AM 10AM 11AM 5:30PM 6PM 7PM

SilverSneakers Classic SilverSneakers Classic Senior Bootcamp Core Blast Cardio Bootcamp Spin Rhythm

TUESDAY

WEDNESDAY

THURSDAY 6AM 10AM 6PM 7PM

Breakfast Club Bootcamp SilverSneakers Circuit Pound Zumba

FRIDAY 9AM 10AM

SilverSneakers Classic SilverSneakers Classic

SATURDAY 8AM 9AM 10AM

Tone & Pound Bootcamp Yoga

SUNDAY 8AM 9AM

Yoga Bunz & Gunz

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FAQ CAN'T I JUST EXERCISE A SPECIFIC PART OF MY BODY TO MAKE THE FAT GO AWAY? CAN I JUST DO A BUNCH OF SITUPS TO GET A 6-PACK? Nope. That's called "spot reduction" and it's 100% a myth.

You can't exercise one part of your body to make fat in that part of the body go away, it just doesn't work that way. You can only reduce your overall body fat, not make it go away in a specific area. Picture a bucket with a hole in the bottom - the water will drain equally from all sides; it's up to you to create the "hole".

BUT I STILL WANT ABS, SO WHAT SHOULD I DO? Like the old saying goes, "Abs are made in the kitchen, not in the gym."

Having visible abs has very little to do with doing abdominal exercises, and a whole lot to do with how much body fat you have. Ab exercises won't make fat over your belly go away. To get visible abs, you need to get your body fat down with diet and exercise.

Keeping a strong core is important for a variety of reasons, so don’t think we are telling you to not work out your mid-section. But to get those rock hard abs, it all starts with a consistent and healthy diet!

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I'M A FEMALE, SHOULD I LIFT WEIGHTS? I DON’T WANT TO LOOK “MANLY”.

With very few exceptions, the principles of diet and exercise are the same for both men and women.

If you're a female, you should not worry about packing on an insane amount of muscle from lifting weights. In fact, most women cannot gain muscle at anywhere near the rate of men, no matter how hard or how often they lift. Remember, female bodybuilders are lifting weights constantly, and more importantly, eating OVER TWO TIMES as much as the normal woman eats.

Getting huge and muscular doesn't happen overnight, it takes years of dedicated and focused work.

WHY DO I NEED A GYM? I JUST HEARD ABOUT THIS NEW FAD DIET/BODY WRAP THAT SEEMS LIKE IT'S LEGIT. Sorry, but that newfangled diet or body torture device that you read about in a grocery store magazine is totally BS. These approaches tend to be restrictive, boring, and even dangerous. Some diets restrict vital nutrients that your body needs, which can lead to heart disease, kidney stones, cancer, high blood pressure, and osteoporosis.

There is no shortcut to leading a healthy life. But all of the hard work and dedication is WORTH IT! PAGE 05

DI ET AH, THAT HORRIBLE 4-LETTER WORD Diet is the single most important factor in your health, body composition, and overall appearance. If you consume more calories than you burn, you will gain weight. If you consume fewer calories than you burn, you will lose weight. If you consume the same amount of calories that your body burns, you will stay the same. Regardless of your metabolism, body composition, genetics, or whatever, your body obeys the laws of physics and biological imperatives.

GENERAL DIETARY ADVICE You can improve your health a great deal by changing the staples of your diet as well as your patterns of eating. This is way simpler than it sounds, and is relatively painless. And don't worry, we aren't going to tell you to eat tree bark and fungus.

First, the obvious stuff: fast food and soda? Cut it out.

Fancy coffees and Frappuccino’s? Cut it out.

Oh, and drink more water. Period.

Everything comes down to moderation and common sense. Everyone knows McDonald's is bad for you, so don’t eat it. There are even mobile apps like MyFitnessPal and Anytime Health that take the guesswork out of eating healthy!

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Focus your meals on traditionally cooked food.

Minimize the amount of processed foods you eat and try to only eat whole, naturally occurring foods. Eating these will keep you feeling fuller for much longer than processed foods do, and for less calories!

A FEWÂ STAPLES OF A HEALTHY DIET: Lean animal protein sources, like turkey, chicken, eggs, pork, beef, and fish Whole grains, such as whole wheat breads, pasta, brown rice, and oatmeal Virtually all fruits and vegetables, as they help protect against a variety of diseases and are rich in almost every essential micronutrient Beans, legumes, and dry-roasted nuts Healthy fats like olive oil (for sauces, dressings & low-temperature cooking) and canola oil (for hightemperature cooking), and Omega-3 rich fish oil Dairy products like plain yogurt, cheese, cottage cheese, and milk

HEALTHY COOKING METHODS If it is a fruit or vegetable, you can eat it raw!

Steaming or boiling Baking, broiling, or roasting without added fat Smoking or grilling Stir frying with vegetable oil

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EXERCI SE THIS IS WHERE WE COME IN We've talked about the importance of diet, but what about exercise? Yes, diet is the most important aspect of a healthy lifestyle. But regular exercise is also a critical part of living a long and healthy life.

WHY IS EXERCISE SO IMPORTANT? Exercise is what determines your overall body composition. For example, you could follow a strict diet and get down to 120 pounds. Good for you! But do you want to be a weak and frail 120 pounds, or would you rather be 120 pounds of sleek and sexy muscle?

How and when you exercise largely determines that outcome.

Exercise burns calories, builds strength, increases endurance, and even helps protect your body against injury and illness.

So now that you have learned the benefits of exercise and an active lifestyle, where do you start?

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CARDI O WHAT IS CARDIO? Any type of exercise that sustains an elevated heart rate consistently for a long period of time, such as running, cycling, or high intensity interval training.

WHAT ARE THE BENEFITS? WEIGHT LOSS If you’re trying to lose weight, add cardio to your exercise routine. Cardio has been proven to be a great exercise for reducing, losing and preventing belly fat.

IMPROVED HEART HEALTH Your heart is a muscle just like any other and in order for it to become strong it must be worked. By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy.

SUMMARY Aside from the main reasons listed above, cardio has many other benefits such as increased bone density, better sleep, reduced stress, and even temporary relief from depression and other forms of anxiety.

Cardio also helps stabilize hormone levels (increasing testosterone and increasing insulin sensitivity), improves endurance and recovery, helps the body fuel calories away from the fat cells and into the muscle, helps with weight maintenance, and generally keeps you healthy.

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STRENGTH WHAT IS STRENGTH TRAINING? Pretty self-explanatory, you push around heavy weights. However, FORM IS KEY! If you have any questions on how to properly perform a particular exercise, ASK US! WHAT ARE THE BENEFITS? WEIGHT LOSS While proper dieting will help you shed those unwanted pounds, adding a weightlifting routine will help you build muscle, lose fat, and look great. The name of the game when it comes to being healthy is fat loss, NOT weight loss.

BUILD & TONE MUSCLE In truth, "toning" is another misconception in the fitness world. You can burn fat and build muscle with a healthy diet and weight lifting routine . Lifting weights is a huge park of determining how much of your bodyweight is muscle vs. fat.

SUMMARY Lifting weights makes you stronger and healthier, improves your posture, makes you less injury prone, and strengthens your bones (making it especially important for the elderly and for women). Additionally, it speeds up your metabolism even while you rest more than cardio by itself.

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OTHER TI PS TRACK YOUR PROGRESS The best way to see your progress is to track it meticulously, whether that's with a pen and paper or with the various mobile apps out there. Think of it this way: if it's not in writing, it didn't happen!

DON'T BE AFRAID OF EQUIPMENT The key to safely using any of the equipment is to focus on good technique and form. and to increase the weight you are using gradually. Only do the exercise for as long as you can maintain proper technique and form, and if you can't control the weight, it's okay to lower it until you can. Everyone was a beginner at some point.

ALWAYS WARM UP BEFORE YOU WORK OUT A light warm up will loosen you up and get your heart rate pumping! Whether you start with a few minutes on the treadmill or you spend time stretching, make sure your body feels warmed up and ready for the workout ahead.

KEEP PROGRESSING, KEEP INCREASING YOUR INTENSITY, AND YOU WILL SEE RESULTS! STEP OUT OF YOUR COMFORT ZONE.

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GYM TERMS HERE ARE SOME TERMS YOU MAY NOT BE FAMILIAR WITH YET. BUT DON’T WORRY, YOU'LL BE SPEAKING THE LINGO SOON! REPETITION (REP) Doing an exercise one time properly SET A group of repetitions. If you do five reps in a row and then stop, that is one set of 5 reps.

FORM How correctly you are doing the exercise. Strict form is important to prevent injury & get the most benefit from the exercise.

BARBELL A long bar you put weights on, meant for two-handed exercises.

DUMBBELL A short bar with weights on the ends, meant for onehanded exercises.

PLATE Plates are round weights that go on each end of a barbell. In America, plates typically weigh 45, 35, 25, 10, 5 or 2.5 pounds.

HIIT High Intensity Interval Training.

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GYM ETI QUETTE HERE ARE SOME DO'S AND DON'TS OF COMMON GYM ETIQUETTE FOR YOU TO KEEP IN MIND AS A NEW GYM MEMBER DO Put equipment back! If you use something, return it where it belongs. Your fellow gym goers will appreciate it, and so will your staff. This is your gym too, so keep it clean and safe for everyone!

DO Wipe down equipment after each use! Sharing isn't always caring, especially when it comes to your bodily fluids.

DO Ask questions! We have Certified Personal Trainers and experienced staff on hand that would love to help you if you need it. And don't forget that your fellow gym members are a great source of information as well!

DO Pick up after yourself! Whether it's used cleaning wipes, water bottles, gym bags, or weights, everything has its own place in the gym. We know you want your gym to be a nice and clean place to work out, and so does everyone else!

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DON'T Slam or drop weights! Not only does it cause unnecessary wear and tear on the equipment, your fellow gym goers will appreciate not having to listen to someone slamming things down like the Hulk.

DON'T Spend all your time on your phone when using the equipment. Remember that someone could be waiting for you to finish, so please wait until you are done using something to go on your cell phone or another device. No one wants to stand there while you swipe right!

DON'T Floss, tweeze, blow dry, or shave anything in the restrooms. It's not pleasant to other members or the staff to have to see the hairballs left behind by less considerate members!

AND LAST BUT NOT LEAST...

DON'T Worry about what other people are thinking!

That dude who is ripped? He’s looking in the mirror wishing he was as big as that other guy.

That woman on the treadmill? She wants to be confident enough to go to the free weights section!

That guy running sprints? He’s praying he can last until the girl next to him ends her workout.

Oh, and that girl? She’s self conscious too.

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MEMBER SUCCESS STORY JASON ZWICK I was your average freshman in high school. I studied for all of my classes, hung out with my friends, and didn’t get in trouble. In short, I was a good kid. Then in my sophomore year, I started smoking weed.

This went on all throughout the rest of my high school career and beyond. It finally caught up with me when I got arrested and put on probation.

My first probation lasted a year, during which time I still drank alcohol.

A month after my first probation ended my second probation started, this time for alcohol. This was my second strike, there wouldn’t be any more chances for me if I had screwed up again. I knew I needed to make a change, and I started with cutting off all ties to my bad influences and became completely sober.

I had always thought about joining a gym and exercising, like my brother and sister, but I always had excuses. All those excuses disappeared after my second probation. I needed to keep my mind and body occupied, and the gym was the perfect place to do that.

Days at the gym became weeks, weeks became months, and months became years. I started exercising in order to keep myself occupied and have a healthy place to release negative emotions and energy, and that decision became a passion that I literally owe my life to.

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MEMBER SUCCESS STORY STACIE PARRIS I’ve always struggled with staying consistent when it comes to my health and fitness. I wasn’t afraid of the gym, but I had a “let’s get this workout over with” mindset. This year, however, it’s been a lot easier to stay motivated with the help of the personal trainers at Anytime Fitness - Bloomingdale, and I have to give a shoutout to David Gomez and Nikki Brown who have really transformed my outlook on my personal health.

David loves to mix and match different exercises in his programs, with his passion and motivation pushing me to keep fighting no matter how much I want to quit. You can’t help but give it your all when David is preaching “one more” over and over, and I have seen great results. Nikki is so talented and creative in her weekly Zumba class, developing dance routines that are seriously fun and enjoyable. She’s a great leader and motivator, and I enjoy every class I take with her.

I’ve lost 17 pounds over the last year, and I feel so much stronger and have a much deeper enjoyment for working out. I follow a customized nutrition plan and workout routine that has really done wonders for me. Joining Anytime Fitness was a great decision for me, and it’s been an amazing platform to not only get healthy but to also have fun while doing it!

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MEMBER SUCCESS STORY ELSIE POHLAND After suffering two aneurisms, two brain surgeries, two strokes, and a 10-day coma, Elsie Pohland had lost her ability to walk or speak.

Elsie had her first aneurism in 2003, and her second one in 2006. It was after the second one that she made the decision to have the first brain surgery. It was during the second surgical procedure that she suffered a major stroke, which put her in a coma for 10 days. After she woke from the coma, she could not walk, talk, or read. It took her a week to understand a simple message that her granddaughter had written for her on a dry-erase board: “I love you.”

When Elsie started with us, she could barely walk, sit down, or get up from her chair. In a little over 3 months, Elsie is not only standing up and sitting down unassisted, but has lost 7 pounds, and is even able to dance now! While Elsie still feels aggravation and shame for her difficulty in communicating, she has achieved so much in such a short time with the SilverSneakers Classic class, and her own selfdetermination. When asked what her big goal is now, her response was filled with emotion: “I want to live to be 101, and have someone hold me while we dance merengue in half-time for half a minute.”

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MEMBER SUCCESS STORY JAKOBE COOPER When I first started my weight loss journey, I couldn't walk a block without feeling winded or wanting to quit. A combination of being overweight and having asthma kept me from being active, so any exercise I did try to fit into my day was short-lived.

Back then, I thought that to lose weight all you needed to do to was exercise, not knowing that having proper nutrition is just as important.

Since starting on this path to a healthier me, I have lost 60 pounds, and I’m able to run two miles without stopping. My asthma doesn’t bother me anymore either, and I can work out 1 to 2 hours every day without having an attack!

The most valuable thing I have learned so far in my own journey is that you have to pick your “hard”. Yes, losing weight is hard, but being overweight is even harder!

I haven’t reached my personal fitness goals, but I will get there very soon. If I can do it, anyone can!

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MEMBER SUCCESS STORY CHARLOTTE BRIGHT I joined Anytime Fitness last year, during a time when I was overweight, pre-diabetic, and unable to complete even the most basic exercises. Having not exercised in over 10 years, I was weak and there were so many times that I wanted to give up. There have been many tough days, but I have persevered and I am glad I did.

I have lost nearly 30 pounds since I started, and I’m now able to make it through a full 60-minute class! I have come a long way and I am fitter than I have been in a long while. I am no longer pre-diabetic and on my way to a better and healthier me.

I’m still not where I want to be, but with the help of Anytime Fitness Bloomingdale (and David’s classes!), I have made positive life changes and I’m proud of my continued success.

I feel and look so much better and can’t wait to see what another year will do for me!

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MEMBER SUCCESS STORY AWILDA BOBBITT Awilda Bobbitt had hit a breaking point. She had been on medication that made her feel lazy and gain weight. She couldn’t even carry or play with her grandchildren for more than 5 minutes without getting tired. She had also had enough of the disparaging comments, like “Oh wow, I’ve never seen you this heavy!” or “Wow, you’ve gained a lot of weight!” She knew she needed to make a change.

Her original goal that she set for herself was to lose at least 20 pounds.

She began training with our trainer David Gomez, and the first thing she told him was that she didn’t run. After working hard over the last 8 months, Awilda is not only running, but has beaten her goal and lost 30 pounds.

Exercise has changed her life in more ways than just weight loss. She is no longer on the medication that made her feel so bad, and whenever she gets stressed or feels a migraine coming on, all she has to do is exercise and she feels better. As Awilda puts it, “I have my confidence back.”

Awilda now has one piece of advice for anyone thinking of improving their health: “Do it. Make time for yourself, take care of YOU!”

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MEMBER SUCCESS STORY CRYSTAL BECKTON I was an overweight mother of four, too busy taking care of everyone in my life except one person: me. It wasn’t until I went to get on a fair ride with my son and could barely close the door that I knew I had to make a change. The last thing I wanted was to become a ‘sideline mom’.

I met my personal trainer David Gomez shortly after I joined Anytime Fitness. The two goals I had when I first started was to lose weight and tone the excess skin that comes from a lifetime of inconsistent dieting.

David has been an amazing influence on me and my health, helping me achieve more than I ever thought possible.

I now have my sights set on new and healthy goals! Besides maintaining my weight loss, I want to find new ways to further my performance, whether it’s being able to run longer, do more pull-ups, or lift weights I couldn’t lift before. I love participating in various local runs and mud runs as a way to find fun ways to keep pushing myself.

If you’re thinking of starting the journey to a healthier life, I have just a few words of advice: It’s never too late. You are worth it! A little progress each day adds up to big results!

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MEMBER SUCCESS STORY JAY ESPURVOA As I entered into my 30’s, words like “high blood pressure”, “high cholesterol”, and “borderline diabetic” started coming out of my doctor’s mouth. At that time I weighed close to 235 pounds, which for my height meant I was obese. I didn’t like the way I looked, which made me depressed and negatively affected other aspects of my life like school, work, and my personal relationships.

The process of turning around your health is simple but definitely not easy. I started making really small goals that I could achieve every day, like getting up a little earlier, saying no to a particular snack during the day, or doing an exercise I didn’t like. The more consistent I was in setting these little goals, the stronger my own self-awareness and willpower became.

If there’s one thing that I’ve learned in this journey, it’s that if there is something that you want and you’re hungry for it, you’ve got to do whatever it takes to achieve it. Never, ever give up on yourself. You must have the determination to keep knocking on the door, because eventually it will open for you!

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WANT FREE STUFF?

Who doesn't love free stuff? Here are a few ways to earn free swag from t-shirts to free months on your membership!

FREE T-SHIRT / TANK TOP 1. Submit your personal success story 2. Cash in Stealz points

FREE FITNESS TOWEL 1. Download Stealz app 2. Become top DJ on RockBot

FREE MONTH 1. Refer a friend that also signs up 2. Renew your membership agreement 3. Cash in Stealz points

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I N SHORT We hope this guide has been somewhat helpful!

Don’t forget that you have two complimentary sessions with one of our experienced personal trainers should you have any questions or want to take that next step towards a healthier you! Plus, all of the staff here at Anytime Fitness Bloomingdale is here to help you succeed. So when in doubt, ask us!

We want to fuel your passion, and provide you with encouragement and knowledge, not fill you up with burritos, pizza, and bagels! The only gimmick we have here is actually caring for our members!

So, on behalf of your new gym family...

WELCOME to Anytime Fitness Bloomingdale!

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