SHAPE_OCTOBER_2016
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
new<br />
member’s<br />
section<br />
Welcome to<br />
Gold’s Gym!<br />
ALWAYS BRING a workout and bath towel (for the gym and<br />
for the shower) and a padlock.<br />
*Towels can also be rented out at the front desk<br />
WEAR comfortable exercise clothes and rubber shoes.<br />
BRING a padlock for you gym-use locker. You cannot use<br />
the locker when you’re not in the gym working out.<br />
ON YOUR FIRST DAY<br />
Schedule a New Member’s Orientation, which consists of<br />
three free personal training sessions with your annual<br />
membership and a free nutritional counseling session.<br />
GENERAL GYM RULES<br />
1. No membership card, no entry. This is strictly enforced.<br />
2. No children and non-members may accompany you to the gym<br />
or locker during your workouts. The gym is exclusively for<br />
members.<br />
3. Gold’s Gym is known worldwide as a celebrity gym. Aside from<br />
providing results, celebrities patronize Gold’s Gym because their<br />
privacy is respected. You are not allowed to ask for autographs or<br />
photos from our celebrity VIP clients especially when they are working<br />
out.<br />
4. Please return the dumbbells, mats, plates and any exercise<br />
equipment you use to their proper place.<br />
5. Use your gym towel to wipe off your sweat from the equipment as<br />
a courtesy to the next user.<br />
6. Standard rules of decency, respect of privacy and good general<br />
conduct applies. Refer to back of your membership contract for<br />
details.<br />
Just approach the fitness desk to schedule your orientation<br />
and ensure that your assigned trainer will always be available<br />
for you. Please take note that nutritional counseling<br />
may be at a different club.<br />
HERE’S WHAT TO EXPECT EVERY STEP OF THE WAY:<br />
DAY 1 | 1st Free Workout or 1 W<br />
1. Fill out the Foundation of Fitness (FOF) Form with your<br />
basic health information, physical activity and goal setting.<br />
2. Undergo Fitness Assessment - body composition, fitness<br />
and flexibility tests which will help your PT create a specific<br />
program for you to follow.<br />
DAY 2 | 2nd Free Workout or 2 W<br />
1. Establish your SMART (specific, measurable, attainable,<br />
realistic, time bound) goal with your trainer.<br />
2. Your PT will take you through your first general workout<br />
session to show you how to use the different equipment.<br />
DAY 3 | 3rd Free Workout or 3 W<br />
1. Your PT will present your personalised program based on<br />
all your assessments.<br />
2. Time for your first specific workout with your unique goal<br />
in mind!<br />
DAY 4 | 4th Free Session or 1 NC: Nutritional Counselling<br />
1. Get your anthropometric or nutritional assessment<br />
2. Conduct 24 hour food recall.<br />
3. Set your nutritional goal.<br />
10 COMMANDMENTS<br />
OF THE GYM FLOOR<br />
1. Dress properly<br />
2. Keep your belongings in<br />
your locker<br />
3. Do not eat on the gym floor<br />
4. Do not stare at people<br />
5. Share the use of<br />
equipment<br />
6. Clear as you go<br />
7. Keep noise to a minimum<br />
8. Practice personal hygiene<br />
9. Ask for assistance from a<br />
fitness instructor<br />
10. Do not drop the weights<br />
10 COMMANDMENTS<br />
OF THE WET AREA<br />
1. Bring your own strudy<br />
padlock<br />
2. Bring your own towel or rent<br />
one at the front desk<br />
3. Do not touch the controls of<br />
the steam and sauna room<br />
4. Throw used sachets in the<br />
garbage can<br />
5. Don’t leave your belongings<br />
unattended<br />
6. Do not reserve a cubicle<br />
(only meant to be used by<br />
one person at a time)<br />
7. Keep your hands to yourself<br />
(stray hands have caused a<br />
lot of fist fights or even court<br />
cases)<br />
8. Respect others. Don’t take<br />
photos (even of yourself)<br />
and do not take other<br />
people’s belongings<br />
9. Do not bring food or<br />
beverages in the locker room<br />
10. Report all lost items to the<br />
reception area immediately<br />
62 <strong>OCTOBER</strong> <strong>2016</strong> <strong>SHAPE</strong>.COM