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APPLIED FITNESS SOLUTIONS
TABLE OF CONTENTS
Topic
Page Numbers*
Fat Secret User Instructions
3-4
Food Log Tips & Suggestions
5-6
Workout Recovery Log: Exercise Notation
7
Food Log & Recovery Log Submission
8
Nutrient Timing
Nutrition Tips for Body Fat Reduction
Fad Diets: Fact vs. Fallacy
9-10
11
12-13
Membership Frequently Asked Questions
14
Referral Rewards Program
15
Class Check-In
Other Services, Programs, Amenities
16-17
18
*Please note that you can link to any page in the booklet by clicking on the page number(s) above.
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APPLIED FITNESS SOLUTIONS
YOUR FITNESS SOLUTION
CALORIE COUNTER BY FAT SECRET – USER INSTRUCTIONS
Download the Smart Phone App “Calorie Counter” by Fat Secret OR go to www.fatsecret.com
I-phone/Android
1.
2.
3.
4.
Download the Application; click ‘agree’ to terms and conditions
Follow prompts to enter personal information
Create an account
Adjust calorie goal
a. On the home page, click on calories used/remaining
b. Click ‘recalculate’
c. Scroll down, click ‘calculate’
d. Enter calorie goal designated by AFS Practitioner
e. Save
5. CMS 2.0-Fat Secret Sync
a. Log in to CMS 2.0 on Sunday
b. 3 buttons will appear in the FL/RL Data Quadrant:
i. Save RL: Saves and sends Recovery Log Data (including “Notes for FP”)without syncing or
sending your Food Log
ii. Fat Secret Sync: Syncs Food Log Data entered into Fat Secret with CMS and automatically sends
your log to your Practitioner. Please note that the first time you do this, you will be required to
enter your Fat Secret Username and Password.
iii. Save RL & Fat Secret Sync: Saves and sends Recovery Log Data (including “Notes for FP”) AND
syncs Food Log Data entered into Fat Secret with CMS. This also automatically sends your log to
your Practitioner. Please note that the first time you do this, you will be required to enter your
Fat Secret Username and Password.
Web
1. Create an account
a. Log onto http://www.fatsecret.com/
b. Fill out the information on the right side of the screen under the ‘Register Today!’ heading. Click ‘Sign
Up’
2. Activate account
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3.
4.
5.
6.
7.
8.
a. You will be sent an email confirmation to the email you provide. Open the email and click ‘Activate my
Account’
Input food log friends
a. Input anyone you would like to food log with and click ‘Next Step’
b. or click ‘skip’
Fill in further required information and click ‘Next Step’
Input calorie goal
a. Next to ‘Set my RDI’, enter the calorie goal designated by your practitioner. Click ‘OK! Let’s get Started’
Submit a Journal and click ‘save’, or click ‘Skip’
Add food:
a. From the ‘my fatsecret’ tab, choose ‘Enter Food’ from the drop-down menu
b. Click ‘Add Food’ to the meal you would like, and search for the food you want to add
CMS 2.0-Fat Secret Sync
a. Log in to CMS 2.0 on Sunday
b. 3 buttons will appear in the FL/RL Data Quadrant:
i. Save RL: Saves and sends Recovery Log Data (including “Notes for FP”) without syncing or
sending your Food Log
ii. Fat Secret Sync: Syncs Food Log Data entered into Fat Secret with CMS and automatically sends
your log to your Practitioner. Please note that the first time you do this, you will be required to
enter your Fat Secret Username and Password.
iii. Save RL & Fat Secret Sync: Saves and sends Recovery Log Data (including “Notes for FP”) AND
syncs Food Log Data entered into Fat Secret with CMS. This also automatically sends your log to
your Practitioner. Please note that the first time you do this, you will be required to enter your
Fat Secret Username and Password.
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APPLIED FITNESS SOLUTIONS
YOUR FITNESS SOLUTION
FOOD LOG TIPS & SUGGESTIONS
Food Log Tips:
1. 3 Options Determining Serving Size
o Palm of Hand = 4oz/120g (women) or 6oz/180g (men)
 Anything weighed on food scale
o Fist Clinched = 1cup/8fl Oz (women) or 1.5cup/12fl Oz (men)
 Anything measured in a measuring cup
o Count = anything that can easily be counted (slices of bread, pieces of fruit, etc)
o Example:
 Plate with 2 palms worth of chicken, 1.5 fists clinched of potatoes, and 2 dinner rolls
 Serving sizes (for a woman) =
o 8oz Chicken
o 1.5cups Potatoes
o 2 Dinner Rolls
2. Determining Calorie Values for Restaurant Foods
o Normally, the website of the restaurant (for chains) will provide some information
 If so, it’s usually a good idea to go to this website PRIOR to eating there
o If the calorie values cannot be found directly, then:
 Use an approximation from a similar food source
 Estimate on the high end, just to be on the safe side
 Include enough information so your Fitness Practitioner can approximate the calorie
value
 Good description of foods/beverages consumed
 Approximate serving sizes
3. Determining Calorie Values for Recipes/Dishes you Prepare
o Ideal Option: Cookbook recipe gives you number of servings and you divide into equal servings
o Easiest/Least Accurate Option: Look up a similar calorie value in an electronic database or
calorie count book
o Harder/Most Accurate Option:
 Record calorie values per servings of all foods you include in the recipe
 Divide by the number of servings the recipe yields (or how many you want it to yield)
4. If you have logged only a partial day, please indicate that the day was “partial,” so the partial day is not
used on your numerical analysis
Common Food Logging Errors:
1. Failing to include serving sizes
2. Failing to indicate serving size appropriately
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3.
4.
5.
6.
o Indicating 1 or 2 for serving size (to suggest one or two servings) rather than indicating serving
as outlined above
Failing to include times for all meals and snacks consumed
Failing to approximate calorie values for unknown food sources
Only handing in ‘good’ food logs and failing to hand in ‘bad’ food logs
All or none thinking: ideally everyday should be food logged, however, occasionally life will get in the
way and this will not happen. You will have a bad day, couple of days, or even week – all is not lost
though! Get back in the habit of handing in food logs as quickly as possible, even if only 1 or 2 days are
handed in for a given week. Something is better than nothing!
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WORKOUT-RECOVERY LOG:
EXERCISE TYPES
To ensure you provide your Practitioner with the correct data, please select/note exercises in
CMS 2.0 as follows (abbreviations are in bold as they appear in CMS 2.0)
AFS Exercise
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Weight Loss Solutions = WLS
Fitness Solutions = FS
Group Strength = GRST
Personal Training = PT
Supplemental (outside of AFS) Exercise
 Supplemental Conditioning Exercise (Cond. in dropdown list):
o This would include: Walking, Running, Jogging, Elliptical, Bike, Spinning,
Aerobics Class, Bootcamp, Step Aerobics, High/Low, Jazzercise, Swimming,
Stepper, Stairmill, P90x, Interval Training of any type
 Supplemental resistance training (RT in dropdown list):
o This would include: Weight Lifting, Resistance Training, Cross-Fit, Lifting,
Personal Training
 Prehabs/Corrective Exercise (PH in dropdown list)
o This would include: Any prehab or corrective exercise progression given to treat or
prevent an injury (either given to you by your AFS practitioner or a doctor/physical
therapist). This also includes physical therapy sessions, yoga, and pilates
 Other Exercise (Other in dropdown list)
o This is exercise that would not fall into one of the three categories above
o Typically these would be recreational sports (softball, hockey, basketball) or other
activities not list above.
Logging Multiple Workouts in ONE DAY
 If you’ve performed more than one workout in a given day, do as follows in CMS 2.0:
o Select your AFS exercise session from the dropdown menu
o Log your other workout(s) by typing in what you did to the notes section on the
FL/RL Data quadrant on the dashboard
If you’re not sure what to select, please message your practitioner!!
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APPLIED FITNESS SOLUTIONS
YOUR FITNESS SOLUTION
FOOD LOG & RECOVERY LOG SUBMISSION INSTRUCTIONS
Food Log Data
1. Log in to CMS 2.0 on Sunday
2. 3 buttons will appear in the FL/RL Data Quadrant:
a. Save RL: Saves and sends Recovery Log Data (including “Notes for FP”)without syncing or sending your
Food Log
b. Fat Secret Sync: Syncs Food Log Data entered into Fat Secret with CMS and automatically sends your log
to your Practitioner. Please note that the first time you do this, you will be required to enter your Fat
Secret Username and Password.
c. Save RL & Fat Secret Sync: Saves and sends Recovery Log Data (including “Notes for FP”) AND Syncs
Food Log Data entered into Fat Secret with CMS. This also automatically sends your log to your
Practitioner. Please note that the first time you do this, you will be required to enter your Fat Secret
Username and Password.
Recovery Log Data
1. Logged daily (optional, but recommended)
2. Notes for FP can be used daily or weekly in addition to, or in replacement of recovery log data
3. To save Recovery Log Data and/or Notes for FP click on Save RL
CMS “Food Log- Recovery Log” Interface:
(Note the three buttons below only appear on Sunday)
FAT SECRET SYNC TUTORIAL CLICK HERE
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APPLIED FITNESS SOLUTIONS
NUTRITIONAL PRINCIPLES & TIPS:
NUTRIENT TIMING
Nutrient Timing Basics:
o All exercise adaptations are nutrient-based
 Exercise is just the primer
 Nutrients (proteins/carbs) are the catalyst
o Research has shown that the meals before, during, and after exercise are the most important
meals of your day
o Digestive state during exercise favors the BREAKDOWN of nutrients, NOT their storage
 Requirements for a sports beverage during exercise
 Simple Carbs
 Fast Acting Protein
 Liquid
 Electrolytes
o Nutrient Timing Defined: Consuming simple sugar (dextrose) and fast acting protein (whey)
before, during, and after exercise
 Before: 20-30min before
 During: Throughout exercise
 After: Within 20min of terminating exercise
 The closer to termination of exercise, the better
Benefits of Nutrient Timing:
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More Energy for Exercise
o Especially important when in a calorie restricted state
Improved Performance During Exercise
o Reduced Fatigue/Greater Endurance
o Improved Strength
Improved Recovery Post-Exercise
o Reduced Soreness
o Replenish Energy Stores
o Repair Damaged Muscle Tissue
Greater Body Fat Reduction
o Increased energy expenditure/fat breakdown during exercise
 Enhanced fat burning post-exercise due to reductions in circulating cortisol (stress hormone)
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Science of Nutrient Timing
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Pre- /During Workout Nutrition:
o Provides Carbohydrate to fuel contractile activity
o Provides protein to prevent metabolic breakdown of muscle tissue
Post-Workout Nutrition:
o Provides Carbohydrate to replenish liver and muscle glycogen (carbohydrate) stores
 Blunts the muscle breaking down - cortisol response
o Provides Protein to repair and synthesize contractile protein within skeletal muscle
Advantage to nutrient intake in the “peri-workout” window
o Local nutrient release in active muscle tissue (vascular response)
o Enhanced insulin sensitivity and tissue demand increases nutrient uptake 10-fold during the
workout and up to 20min following the end of a training session
Pre, During, & Post-Workout Nutritional Guidelines:
o Pre-Workout (consumed approximately 20-30min BEFORE training)
 15-25g of Simple Liquid Carbohydrate
 Preferably Dextrose (but Gatorade, Powerade will suffice)
 6-15g of Fast Digesting/Absorbing Protein
 Whey Protein Only
o During Workout (consumed per hour of training)
 15-25g of Simple Liquid Carbohydrate
 Preferably Dextrose (but Gatorade, Powerade will suffice)
 6-15g of Fast Digesting/Absorbing Protein
 Whey Protein Only
o Post-Workout (consumed within 20min of ceasing training)
 20-50g of Simple Liquid Carbohydrate
 Preferably Dextrose (but Gatorade, Powerade will suffice)
 6-30g of Fast Digesting/Absorbing Protein
 Whey Protein Only
For a more in-depth explanation of Nutrient Timing Go To:
http://4afsfit.com/nutrient-timing-supplements-critical-to-all-training-adaptations/
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APPLIED FITNESS SOLUTIONS
NUTRITIONAL PRINCIPLES & TIPS:
BODY FAT REDUCTION
General Nutritional Principles for Fat Loss:







Concerned with quantity (amount) NOT quality (type)
There are no “good” calories, there are no “bad” calories
There is nothing you can’t eat, there is nothing you have to eat
Primary nutritional objective = intake an appropriate amount of calories throughout the day so you are in
a large enough calorie deficit to lose the desired amount of body fat
In general,
o Calorie deficit (between expenditure & intake) can be no greater than 1000 calories
o Cannot eat less than 1200 calories per day
Your job: find the right combinations of foods, portion sizes, and calories that sum to your daily calorie
goal
For all food & beverages you consume YOU MUST KNOW:
o Approximate Serving Size & Approximate Calorie Value/Serving
Nutritional Tips for Fat Loss






Be consciously aware of the calories associated with all foods/beverages you consume
Limit your consumption of foods and beverages high in fat and sugar
o Substitute low or no-fat alternatives
Limit your liquid calorie consumption
o Substitute “diet” or low sugar alternatives
Limit eating out:
o Fast Food (average meal ≈ 750-1000 calories)
o Restaurant (average meal ≈ 1500-2000 calories)
o If you have to eat out:
 Plan ahead (go to website, look up menu, make selection ahead of time)
 Order the “healthiest” option
 Reduce portion by 50-75% (only eat one-quarter to one-half of the meal)
Ideally try to consume three meals (300-500 calories/meal) and two-three small snacks (100-300
calories/snack) per day
Ideally each meal would contain:
o 2-4oz Protein (chicken, turkey, fish, eggs, lunch meats, etc)
o ½ to 1 cup of Complex Carbohydrate (whole grains, whole wheat’s, etc)
o One serving of fruit or vegetable
o 8-16oz water
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FAD DIETS:
SEPARATING SCIENTIFIC FACT FROM POPULAR FICTION
Common Features of Fad Diets1:

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Promises of Rapid Weight Loss
Elements of Ritual & Sacrifice
Magical Food or Food Combination
Unlimited Foods of Some Type
Rigid Menus or Monotonous Food Choices
Jargon & Scientific Half-Truths
Lack of Scientific Evidence
Lack of Acknowledgement of Physical Activity
Assessing a Weight Loss Nutritional Plan1:

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Does the diet promote a new fact or newly discovered secret?
Does the diet involve purchase of a commercial product?
Is there a promise of rapid weight loss?
Has the diet been independently tested and results published in a reputable journal?
What are the credentials of the author or promoter?
Will the diet result in only small quantities of carbohydrate foods being eaten?
Does the diet promote adequate intakes of the main food groups: fruit and vegetables, cereal foods, low fat dairy
foods, lean meats?
Is there an overemphasis on dietary fat or any one food type?
Is the energy-balance equation recognized and physical activity promoted as an important part of this?
Popular Fad Diets:
1. Low Carbohydrate Fad Diets
a. Low Carbohydrate, High Fat, Moderate Protein
b. Common Names: Atkins, Sugar Busters, Protein Power
c. Diet’s Suggested Mechanisms (not validated by any existing research):
i. Obesity exists for metabolic reasons
ii. Not overconsumption of calories
iii. Insulin and Insulin Resistance cause weight gain
iv. Achieving a ketosis state is necessary for fat loss
d. Physiological Fact:
i. Limited Metabolic Flexibility
1. Can’t eliminate one of the four macronutrients (would you eliminate water?)
ii. Fuel Source for Higher Intensity Activity: carbohydrate then protein (not fat)
iii. Appears Effective:
1. Weight Loss NOT Fat Loss
a. Up to 80% of weight lost can be lean (muscle) tissue, not fat
b. Little change in Body Fat or appearance
2. Stored Carbohydrate and associated water (~3 to 5lbs)
3. Increased Urination
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4. Increased Muscle Tissue Breakdown
5. Weight is lost due to calorie deficit (eliminating one of the major macronutrients)
e. Disadvantages to Diet:
i. Weight loss comes from lean tissue – not fat tissue
ii. Lost weight is regained
iii. Increased risk of cardiovascular disease and heart attack
iv. While on diet: increased irritability, reduced mental performance, increased fatigue
2. Zone Diet (Dr. Barry Sears)
a. 40% CHO – 30% Protein – 30% Fat
b. “Fat doesn’t make you fat, the body’s response to carbohydrate does”
c. Lean Meats, Fowl, Most Grains, Starchy Vegetables, & some Fruits are allowed
d. Diet’s Suggested Mechanisms (not validated by any existing research):
i. Creates a metabolic state where the body is functioning at “peak efficiency”
ii. 40/30/30 Ratio optimizes health-producing eicosanoids
e. Physiological Fact:
i. Similar to lower carbohydrate dieting
1. Limited fat loss, lean tissue lost, etc
ii. Weight is lost due to calorie deficit (reducing one of the major macronutrients)
f. Disadvantages to Diet:
i. Similar to lower carbohydrate dieting, just not as extreme
3. Very Low Calorie Diets (VLCD):
a. 400 to 1000 calories/day
i. World Health Organization defines starvation as < 1200 kCal/d
b. Common Names: HCG Diet, Medical Weight Loss Clinic, Medifast
c. Only appropriate for morbidly obese individuals (~50% Body Fat)
i. When medically supervised in a hospital setting
d. Calories are from:
i. Engineered Foods
ii. Nutrient Dense Protein Shakes
e. Physiological Mechanism: Extreme Calorie Deficit
f. Result:
i. Significant Weight Loss (4-5lbs/wk)
ii. >85% of Weight Loss from non-fat sources
1. Water, glycogen, muscle protein
g. Disadvantages to Diet:
i. In nearly every case lost weight is regained by 105-115%
ii. Significant and lasting damage to metabolism
iii. Side effects such as:
1. Prolonged hunger, depression, reduced sex drive, fatigue, irritability, fainting, sinus
problems, muscle atrophy, rashes, acidosis, bloodshot eyes, gallbladder disease, seizures,
malnutrition, sudden cardiac death, constipation, dehydration, risk of developing eating
disorders
References/Works Cited:
Anderson JW, Konz EC, Jenkins DJ. (2000). Health advantages and disadvantages of weight-reducing diets: a computer analysis and critical review. J Am Coll Nutr. 2000 Oct;19(5):578-90.
Foster GD, Wyatt HR, Hill JO, Makris AP, Rosenbaum DL, Brill C, Stein RI, Mohammed BS, Miller B, Rader DJ, Zemel B, Wadden TA, Tenhave T, Newcomb CW, Klein S. (2010). Weight and
metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.
Lecheminant JD, Gibson CA, Sullivan DK, Hall S, Washburn R, Vernon MC, Curry C,Stewart E, Westman EC, Donnelly JE. (2007). Comparison of a low carbohydrate and low fat diet for weight
maintenance in overweight or obese adults enrolled in a clinical weight management program. Nutr J. 2007 Nov 1;6:36.
Lijesen GK, Theeuwen I, Assendelft WJ, Van Der Wal G. The effect of human chorionic gonadotropin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria-based metaanalysis. Br J Clin Pharmacol. 1995 Sep;40(3):237-43.
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Roberts, DC (2001). Quick weight loss: sorting fad from fact. The Medical Journal of Australia. 2001 Dec 3-17;175(11-12):637-40.
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MEMBERSHIP FREQUENTLY
ASKED QUESTIONS
What are the important dates I have to remember?



1st of the Month: all monthly membership payments are debited from the credit card on file
25th of the Month: all cancellations, holds, stoppage of payments and membership changes for the following
month must be made by signing the appropriate paperwork at AFS.
o Phone calls, faxes, email, or standard mail are not permitted.
Last Day of the Month: all negative account balances for drop-in sessions and items billed to account (i.e.
waters) for that month are charged to the credit card on file.
How is my credit card information kept safe?
AFS uses a third-party merchant processing company that is responsible for all membership billing transactions. Their
redundant fraud protection measures, as well as the internal procedures used by AFS, ensure your personal information
stays safe.
Why does AFS require in-facility signatures for membership cancellations and changes?
The third-party merchant processing company AFS uses requires a “wet signature” on all change forms as a part of their
fraud protection policies. Forms are submitted via overnight carrier on the 25th of every month (business day or not).
How do I know how many sessions I’ve used in a month?
Go to: www.4afsfit.com and click on ‘login’ in the upper right corner of the website. Login to your client account through
the web portal; this will allow you to view various aspects of your membership, usage, and payment history.
What happens to my sessions if I get sick or injured?
The good news with most injures is you won’t have to miss any sessions. AFS has the ability to work around nearly every
localized and stable orthopedic issue. As we like to say – if you have 2 good limbs, you can exercise. If you become
injured, please contact AFS at 734-994-8570 and set up an appointment with our fitness director.
With some injuries and illness, exercise is not appropriate (if you are unsure contact AFS). In these cases, sessions can be
credited to your client account for future use or future payments. In order to do so, AFS must submit a letter from your
doctor stating the nature of the issue and the date range during which you are unable to exercise. AFS will submit this
letter to our third-party merchant processing company. They will apply the appropriate credit.
For any billing related questions, please contact
AFS at 734-994-8570
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REFERRAL REWARDS PROGRAM
Terms and Conditions:
 For every friend you refer who becomes a client of AFS you will receive $25
complimentary AFS Account Dollars, which can be applied to AFS Group
Training Services (products are not eligible).
 Complimentary AFS Dollars/Sessions are not based on the size or amount of
the package purchased
 Complimentary AFS Dollars/Sessions are automatically added to your
account on the membership purchase from your referral
 Application of ACCOUNT DOLLARS is the responsibility of the client –
account dollars WILL NOT be automatically applied to a specific service.
Please notify the front desk staff as to how you would like your AFS dollars
allocated.
 Referral dollar balance can be obtained by either asking an AFS staff member
OR by logging into your client account
 Complimentary AFS Dollars/Sessions have no “real world” monetary value
(i.e. cannot be exchanged for cash)
 Referral must state at the time of purchase the referring party for AFS
Dollars/Sessions to be credited
 Referrals are not retroactive
 Complimentary AFS Dollars/Sessions are awarded on initial purchases only
Thank You for Your Referrals &
Support of the AFS Mission!!!!
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POLICY & PROCEDURE
CLASS CHECK-IN AND REGISTRATION
Weight Loss Solution (WLS) Check in
1. When checking in for a class, please swipe your membership card at the barcode scanner on the front desk. This is
your electronic signature that you have attended class.
2. For the majority of the WLS classes, two classes will be performed simultaneously (referred to as the ‘south’
room and ‘north’ room). Upon checking in, you will reference the computer monitor next to the barcode scanner
to verify that your name is on the class list. A sign on top of the computer monitor will let you know which room
to attend for the class (north or south). If the sign reads ‘ask,’ we are alternating rooms, so ask the front desk
associate for your room assignment.
o You are required to attend your assigned class. To ensure the safety of all members, our policy is to
make no exceptions to this rule.
o If you would like to attend class with another AFS member, please wait for all members of the party
to arrive to ensure you are in the same room.
3. If you forget your membership card, please notify a front desk staff member. Habitually forgetting your card will
result in a $5 charge for a replacement card.
4. Certain WLS class times will have a pre-registration/appointment policy.
o For these classes, clients can register online up to 24 hours in advance (reference the online signup page
for complete instructions). Drop-ins will still be permitted for these classes, with the understanding that
once maximal attendance is achieved (44 total clients), no more clients can be added to the classes.
o Registrations may be cancelled up until 1 hour prior to class start time
o Registrations cancelled within 1 hour of class start time will be charged for the session
o Because the registration is done online, clients should not swipe key tags at the barcode scanner at the
front desk for the appointment-based classes.
o If the system does not allow you to ‘make single reservation’, choose the ‘sign up as unpaid’ option to
register for the class Registrations may be cancelled up until 4 hours prior to class start time
Fitness Solution (FS) Check in
1. Sign in to your Mindbody account (see AFS Online Accounts for instructions)
2. Click the ‘sign up now’ link next to the class time for which you would like to register
a. Class registration opens up exactly 72 hours prior to the class start time
3. Follow the prompts to complete your registration
a. If the system does not allow you to ‘make single reservation’, choose the ‘sign up as unpaid’ option to
register for the class
4. Registrations may be cancelled up until 4 hours prior to class start time
a. Registrations cancelled within 4 hours of class start time will be charged for the session
5. Because the registration is done online, FS clients should not swipe key tags at the barcode scanner at the front
desk
Strength Solution (Group Strength, or GRST)
Group Strength clients arrange standing appointment times that are scheduled 2 months in advance by AFS staff and
systems. Standing appointment times are arranged at the front desk upon enrollment into the program. To make changes
to standing appointment times, contact a front desk staff member. Individual changes to standing appointments are
arranged by the client online using the following guidelines:
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1. Sign in to your Mindbody account (see AFS Online Accounts for instructions)
2. Cancel the class that will not be attended (if applicable)
a. In client account, click on the ‘my info’ tab, and then the ‘my schedule’ link
b. Click the ‘cancel’ link next to the associated class
3. Go to the classes tab to sign up for a class
a. Click the ‘sign up now’ link next to the class time for which you would like to register
b. GRST class registration opens up 2 months in advance
4. Follow the prompts to complete your registration
5. If the system does not allow you to ‘make single reservation’, choose the ‘sign up as unpaid’ option to register for
the class Registrations may be cancelled up until 4 hours prior to class start time
a. Registrations cancelled within 4 hours of class start time will be charged for the session
b. Remember to cancel standing appointments if a session cannot be attended any longer
6. Because the registration is done online, GRST clients should not swipe key tags at the barcode scanner at the front
desk
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SERVICES, AMENITIES,
AND OTHER PROGRAMS
CHILDCARE SERVICES
Childcare services are available for all AFS clients who under age 14. Childcare at AFS is a breakeven client service; therefore
it is extremely affordable and flexible. Childcare memberships are available for $15/month for one child and $10/month for
each additional child. Monthly usage is unlimited; however appointments are required to ensure quality care for children under
our supervision. AFS childcare staff has experience working with children, and are infant and child AED and CPR certified. A
variety of toys, activities, and videos are available to occupy your child(ren) when you exercise. Childcare hours are: MondaySaturday: 8am-1pm, and Monday-Friday: 4:15pm-7:45pm. A drop-in rate of $7.50 per child per visit is available for those
clients not wanting to purchase a childcare membership. For more information on childcare services please ask any AFS staff
member.
RETAIL PRODUCT SALES
AFS offers retail sales of dietary supplements, beverages, and apparel for your convenient purchase before, during, or after your
training sessions. We strive to make purchase of retail products as affordable and simple as possible. With that in mind, in
addition to making individual purchases, you can prepay any dollar amount on your client account (using cash, check, or credit
card) and use that money to purchase products and services as needed. You can refill your client account at any time as it begins
to run low. For questions on retail products or for more information on prepaying on your client account please ask any AFS
staff member.
AFS EXERCISE SOLUTIONS
WEIGHT LOSS SOLUTION:
The AFS Weight Loss Solution is designed to shift your body into an accelerated fat burning state using scientifically-based
principles of weight management. Dynamic, high intensity group conditioning sessions will boost your metabolism through
whole body dynamic exercise. Dietary modification through nutrition education, food log analysis, and metabolic estimation
will ensure you are at the optimal calorie level to reduce body fat. Individualized attention ensures your diet and exercise
program meets your unique needs and goals.
STRENGTH SOLUTION:
The AFS Strength Solution is designed to improve specific aspects of muscular fitness through periodized resistance training
workouts. Regardless of your training goal; toning, strengthening, gaining muscle, or improving athletic performance, strength
training plays a critical role in achieving this goal. Strength training workouts are specifically designed to the unique needs of
each individual, taking into consideration training goals, fitness status, and orthopedic limitations. Workouts primarily
emphasize core lifts such as Squats, Chest Press, and Rows, as well as supplemental lifts. Workouts are continuously varied to
ensure an optimal training response.
RECOVERY SOLUTION:
All adaptation to exercise is first dependent on recovery. Indeed, you cannot adapt to exercise until you have recovered from its
stress and trauma. The AFS Recovery Solution accelerates recovery through a combination of therapeutic modalities. Our
multifaceted clinical approach is based on objective evaluation designed to uncover specific deficits in flexibility, mobility,
strength, and nutrition. Treatment protocols incorporate a combination of Therapeutic Massage, Pilates, and Corrective
Flexibility & Strengthening Exercise.
Fit4Kids Solution:
The AFS Fit4Kids Solution is designed for 5th to 8th graders looking to get moving to improve physical fitness and sports
performance. Fit4Kids workouts are a combination of age- and ability-appropriate strength training and conditioning, all taught
in a fun, dynamic, engaging group exercise setting. Fit4Kids workouts are perfect for kids who don’t participate in sports due to
lack of interest or ability, while at the same time being great for young athletes looking to build a base of physical fitness for
sports performance and future strength conditioning.
For Additional Information on AFS Exercise Solutions
Ask a Staff Member
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