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Gym Life

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YOU KNOW WHAT MAKES US REALLY HAPPY?

Hearing positive feedback from you, our members!

We are so happy to see our community thriving.

With such a booming atmosphere, it’s important we all work as a team to keep our home at its best!

You and I both know that it can get frustrating when things are left unclean, unorganized, or poorly treated.

Here are some simple do’s and don’ts that go a long way in helping resolve these issues:

 

DO:

  • Clean up after yourself (this means wiping down machines and re-racking your weights).
    Think about how much it helps not only staff, but other members to not have to worry about re-racking weights they didn’t use, or having to wipe down sweat that isn’t theirs.
    A little effort goes a long way in helping everyone!
  • Have good hygiene.
    There can be a lot of moving bodies in our gyms.
    Smells tend to add up quick, and linger, so it’s really important to stay on top of your own cleanliness.
    Not just for yourself, but for everyone around you trying to stay focused on their workouts.
  • Work together.Sometimes it can get busy. 
    No one enjoys having to wait around for a machine, so how about we work-in together? 
    This is beneficial to everyone and helps add to the community feeling of our gyms.
  • Dress appropriately.Moveable fabric is best for a good workout.
    Having proper footwear is also hugely important (best to have a good grip).
    Dressing properly can help to prevent injury.

 

DON’T:

  • Aggressively grunt.
    Many newcomers can find this intimidating.
  • Stare. It makes people feel not only uncomfortable, but judged.
  • Groom in public. Nobody needs to see intimate grooming better done in the privacy of your own home. 
  • Use chalk. It’s extremely messy – there are alternatives such as Liquid Grip.
  • Drop your weights. Using weight you’re able to fully handle means no need to drop your weight abruptly.

 

Thank you for being a part of the family!

These simple tasks go a very long way in aiding in keeping a clean, happy environment.

Re-rack your weights, keep up with that hygiene, be respectful, and work together.

Thank you for taking the time to care as much as we do!

Keep grinding and crushing your goals.

NEW GYM JITTERS?

I can speak from personal experience when I say that making the decision to step into the gym for the first time can be scary! In times like this, I encourage you to remain motivated, and to reward yourself simply for making the choice to do it!

That’s HUGE. Be proud!

All of us have been there at one point or another, and you’ll be pleasantly surprised to know that people are quite helpful and understanding. You are there to work on yourself, to be happy, and to be healthy.

People around you respect any grind like that.

I know I do.

I am here to give you 3 simple tips that you can apply today to help you get the ball rolling. Breathe, I got you!

FIRST AND FOREMOST: CARDIO!

It’s important to get some blood flowing before you do anything else. Cardio is the perfect way to do that.

There are many great forms of cardio for you to take advantage of. You have to pick what feels comfortable to you and make it your tool.

Start off with:

  • jumping jacks,
  • hop on a treadmill or elliptical,
  • or grab yourself a jump rope!

Your primary goal is to get that heart rate going a bit, and to get blood flowing (as I mentioned before).

Don’t push yourself too hard when you start out!

Go at a pace that feels comfortable to you, and gradually work your way up with time.

I suggest starting out by going for 5-10 minutes. This is plenty of time to accomplish warming up your body properly.

NOW THAT YOU’RE WARM, LET’S JUMP INTO THE NEXT STEP!

Strength training!

Did you know that the more muscle you have, the higher your metabolism is?

This is a huge part of the success formula (researched by many respectable people in the fitness industry). Your body burns calories everyday even when you’re at rest.

Yup, you are burning up calories, even at this very moment while you read this, or when you’re at work sitting at your desk. This is called your BMR (basal metabolic rate).

Now, the reason converting fat to muscle increases your metabolism is this:

1 pound of muscle added = 50 additional calories burned everyday!

Here is one of our Personal Trainers with a quick video on how to properly execute these starter exercises:

  • Start with a chest press – 12 reps
  • Do some lateral raises for your delts – 12 reps
  • Assisted pull-ups or lat pulldowns – 12 reps
  • Lunges or squats – 12 reps
  • Crunches – 12 reps

* REPEAT FOUR TIMES *

LAST, AND VERY IMPORTANTLY – STRETCH!

It’s important to stretch out your muscles after every workout to help with soreness the following day.

 

 

 

 

 

 

 

 

 

YOU GOT THIS!

Trust the process and have belief in yourself.

If you’re ever unsure or need help, don’t feel scared to ask. I think I can speak for myself and other people at the gym that if someone asks me a question, I will do my best to help.

If you implement the strategies I share in this post, you’ll be well on your way to improving your health, physique, and overall confidence!

Not only that, you’ll become more skilled at navigating the brand new gym landscape.

What is ASF?

  1. ASF Payment Solutions is the billing company for Evolution Fitness.
  2. They will bill you for your membership dues, annual club enhancement due (CED), and any extras you have chosen to add to your membership (i.e. Towel service, tanning, courts, and hydromassage). Every member has their own unique membership account number.
  3. You will need to provide either credit card information or bank account information for automatic withdrawals. VISA, MASTERCARD, AMERICAN EXPRESS or bank account information is accepted for automatic withdrawals. If no information is provided, ASF Payment solutions will put you on Manual billing. They will send you a statement with dues owing and add on a manual billing fee

of $5.00 per payment.

 

What happens if I have an NSF payment?

  1. If you have a payment that goes NSF, ASF Payment Solutions will notify you that the payment has rejected and they will attempt to charge you again within the next 7 business days. You will be assessed a service fee of $29.00 for each NSF/rejected payment. This also applies to credit card rejections.
  2. If the attempts to take payment are unsuccessful, ASF Payment solutions will put you on Manual Billing and add a manual billing fee of $5.00 per payment. You must then provide a new form of payment.

What happens if I am late on payment?

  1. If you are late on payment then you will be assessed a late payment charge. It will increase as time goes by until the account is paid up to date.
  2. ASF Payment Solutions will contact you through the information that you have provided on your membership. (email, phone number, address) Please ensure you keep us updated with your current contact information, so you can be contacted quickly if there ever is a problem.

I just joined and haven’t seen a payment charged yet?

Take note of when your first payment is supposed to be charged. Ensure you are seeing the payments charged to your credit card or debited out of your bank account. Please contact us right away if you don’t see your payments start.

How do I change my method of payment?

  1. You may contact ASF Payments Solutions directly at 1-800-525-8967, or sign into your ASF account through www.myasfaccount.com.
  2. You can make a one-time payment or update your membership account with new information for automatic payments.
  3. Note: If you are paying for other people then EACH membership account will need to be updated individually. Your family members will not be linked to your membership account.

I need a receipt so I can get reimbursed through my workplace?

Sign into your ASF account through www.myasfaccount.com and you can print off a copy of all the payments you have made.

What happens when my contract expires? Do I need to sign up again?

When your contract term is finished your membership will automatically renew itself to an open ended month to month membership as the same rate.

Membership Freeze Information

We offer you the opportunity to freeze your membership dues for those times when you cannot attend the gym.

TERMS AND CONDITIONS

  1. Freeze requests require a 14 day notice period, regardless of the reason for the freeze or the term of your membership.
  2. There is a freeze fee of $10.00 plus GST/month. ($10.50) Minimum freeze time is 1 month, and in intervals of 30 days.
  3. Maximum freeze time is 3 months per year.
  4. Personal training payments cannot be frozen.
  5. Freeze requests will only be accepted through the website.
  6. You cannot use the gym during the duration of your freeze.

VERY IMPORTANT

Your membership dues will automatically reinstate after the freeze time is over.

Your account will NOT be frozen if your account is overdue.

The terms of your contract will be directly extended by the freeze time taken.

Club Enhancement

Annual Club Enhancement Due otherwise known as CED is charged to every member of Evolution Fitness. These funds in addition to more money invested by the club management go directly into the continual enhancement, and purchase of new cardio, strength, group exercise and other equipment. This annual fee is in addition to your bi-weekly dues and is debited from your account on the anniversary date of your membership and is applied to the year that you have just completed.

Request more Information

Having trouble finding what you’re looking for? Fill out the “Request for Information” form on our website for answers to any questions you may have.

www.EvolutionFitness.ca/request-for-information