Induction Manual 

Welcome to Bfit Lincs Gym, we are pleased you have chosen us for your fitness journey! We are a gym which is for people of all ages and abilities and we work hard to make everyone feel welcome. We have a team of friendly staff who are always happy to help you out.

GYM INFORMATION

Check-In

When you enter the building, you must check in using either the ClubRight app. We ask that you do this, so we know who is in the building at all times in case of emergencies. When you leave please remember to check out using the same barcode on the app.

Lockers

We have a set of lockers located immediately as you come through the main doors and outside of the changing rooms, these are free of charge and lock using a numbered key.

Classes

If you would like to book a class, you can either call the Gym or use the app. You can purchase a membership to include classes or purchase class singles or packs.  This can be done via the shop, within this app. 

Virtual Classes

We also offer virtual classes and so if you would like to partake in one out of class hours just ask a member of staff to set it up for you, there are a vast range of classes to choose from to suit your needs.

Studio

We have a studio located upstairs in which most of the classes take place. If the studio is free you can use it however, we ask that you put everything away after you have finished. Please be aware that you will be asked to leave the studio if it is required for cleaning or other purposes. 

Programme

We offer a fitness programme free upon joining the gym as a member, or £10 for pay and go customers. These are specific to your goals and can be updated if you need it.

Starter Pack

Available to purchase upon joining.  Start your fitness journey the right way.  By purchasing a starter pack which includes a inbody scan, the gym team can write a specific programme designed exactly to your body requirements.

Personal Training

Here at BFit we have 3 fantastic Personal Trainers, all with different styles and skill sets. Just ask at reception for more info or contact them directly;

Tracey - Train For Change - 07377450656 - https://www.facebook.com/Trainforchangetraceychuck

Kerim - KD Development - 07809 107067 - https://www.facebook.com/KDDevelopment19

Leah - Leah Warman Fitness Coach - 07702593212 - https://www.facebook.com/LeahWarmanFitnessCoach

PRICES

·       Pay & Go – £30

·       Pack of 5 – £137.50 (£27.50 per session)

·       Pack of 10 – £250 (£25 per session)

·       Pack of 20 – £450 (£22.50 per session)

Showers/ Changing rooms

Located through the grey door past the coffee/protein bar we have toilet, shower and changing room facilities. Pay and go customers and members can use these facilities at no extra charge. The showers have a door which can be locked, an area in which you can get changed, mirrors and a hair dryer. We request that you turn off any lights or appliances that you use.

Sauna

We have a sauna in which anyone using the gym can use, it is only turned on at request so please ask a member of staff to turn it on shortly in advance. You must shower before using the sauna, wear appropriate swim wear and use a towel. We ask that you read the health and safety guidelines on the right-hand side area of the sauna.  The Sauna closes at 9pm on weekdays, 4.30pm Saturday and 3.30pm on Sunday.

Sunbed/UV Tanning Equipment

If you wish to use the sunbed, we require you to fill out and sign a card. We also ask that you read the information in the sunbed room on the leaflet ‘Controlling Health Risk from the use of UV Tanning Equipment’, to ensure you safety whilst using it. A 3-minute token costs £2.50 or you can buy a pack of 30 minutes for £20. We do have loyalty cards - buy 9 packs of 30 minutes and receive a free pack of 30 minutes. You must be 18 to use the Sunbed.

Drinks

We have a water fountain located next the coffee bar, which is free for anyone to use. We encourage you to bring your own bottle to the gym. We do offer a range of different drinks. Please ensure you pay at reception. 

HEALTH & SAFETY INFORMATION

First Aid

All gym staff are first aid trained and there is always a member of staff within the gym when it is open to public. We have a first aid box located behind reception and a Defibrillator located on the wall at the front of the gym on the left-hand side. If you sustain any injury or near miss whilst on the gym premises, we encourage you to report it. 

Fire Safety 

We test the fire alarms every Friday morning. We have fire alarms located at every fire exit, which are located at the end of the free weight area and through the door past the Beauty Box. The assembly point is at the front car park of MVPS.

CCTV

For the gym’s and customer’s safety and security we have CCTV cameras located around the gym which will be recording footage 24/7.

Car Park

Please be aware that you are parking at your own risk. We do not accept any responsibility for any damage, accidents or losses.

No Smoking

There is to be strictly no smoking on these premises.

SAFE USE OF EXERCISE EQUIPMENT

Treadmills

1.      When using the treadmill ensure you are going at a speed most comfortable for yourself.

2.      On all of them there is an emergency stop button which will stop the treadmill moving almost immediately if any issues were to arise.

3.      There are also clips located on 3 of the treadmills which you can clip onto clothing which will stop the treadmill moving if it is pulled.

4.      On all treadmills you can press ‘quick start’ or ‘go’ in order to start the treadmill moving, you can then alter the speed and gradient to your preference.

Cross Trainers

1.      Both cross trainers have a ‘quick start’ button which you will need to touch to start off your workout.

2.      You can change your resistance which will either make it harder or easier. Ensure you are not at too low of a level as you can go too fast and uncontrolled. 

Steppers

To start these, you need to use them and then press ‘quick start’, both can be made easier/ harder by turning up the resistance.

Bikes

·       Matrix - You will need to start pedalling to get the screen to light up, then you can press ‘go’ to start your workout.

·       Star-trac - You can press ‘quick start’ to get going.

For both bikes you can change the resistance and adjust the seats but using the lever under the front of the seat. Ensure that your legs are not fully extended when the pedal is the furthest away it can be.

·       Matrix Spin - You can adjust this bike by using the knobs and unlocking them and pulling them out to move the seat and handles bars up/down. You can also move them fore/aft by pushing the small lever round. There is an emergency brake under the handle bars next to the resistance, which is a knob that you twist to make it harder/ easier to pedal. Do not have the seat too high, you must not be able to fully extend your leg when the pedal is nearest to the ground as this may cause injury or discomfort.

·       Watt Bike - There are many different settings which you can use on this, you can do intervals or continuous training on it, or set targets for how many calories you want to reach etc. You can adjust the seat on this by the leaver at the back.

Resistance Machines -

·       Adjust the seat by using the lever underneath or adjust the equipment using the required lever.

·       Ensure you are at a comfortable position as to not put any strain on the wrong body parts.

·       Make sure you chance the weight to suit you by using the pin.

·       You can also have variations of weight by moving the knob round at the top of the stack of weights to add, 2.5, 5 or 7.5kg.

·       Look at the sticker which explains which muscle groups you should be using and how your set up should look like.

Free weights

When using the free weights area, ensure you pick up any weight by squatting down and using your legs. Do not bend your back or use your back to pick up the weight as this may cause serious injury. If you are wanting to lift extremely heavy weight and you are not sure if you may need assistance, just ask a member of staff if they are able to spot you.

Abdominal Area

Any machines that need adjusting has instructions on them for you to read in order to ensure a safe and correct set up and use of it.

Assisted Dip/Chin Assist

Dip Assist

1.      Choose an appropriate weight

2.      Step onto the footsteps

3.      Choose desired handles

4.      Slowly kneel on to the pad one leg at a time

5.      Lower your body with a comfortable range of motion and return

Chin Assist

1.      Choose an appropriate weight

2.      Step onto the footsteps

3.      Choose desired handles

4.      Slowly kneel on to the pad one leg at a time

5.      Pull your body upward within a comfortable range of motion and return

Concept Rower

Set up

Move the damper lever to alter the feel of the stroke - choose the level that best suits you. Adjust the foot stretchers to fit your feet, the foot strap should cross above the ball of your foot. The monitor should power up as soon as you start rowing and measures your progress

Technique

1.      Sit up tall with shoulders in front of the hips, shins are vertical, head, neck and shoulders relaxed. Arms are long and grip is loose.

2.      The drive starts with a push of the legs not a pull of the arms

3.      To initiate movement with the legs, drive your heels into the foot stretcher and push the machine away.

4.      Swing the body by opening from the hips

5.      The seat and the handles should move simultaneously until the legs are fully extended

6.      Pull with your arms only after your hands clear your knees

7.      At the finish of each stroke, the core should be engaged, the handles pulled in below the rib cage, wrist flat.

8.      The arms move first, then the body swings forward, then the legs to return to the starting position.

Concept Ski erg

Technique

1.      Start with your feet shoulder width apart

2.      Hold the handles, arms bent at a 90-degree angle slightly above eye level

3.      The drive is initiated by engaging the core. Drive the handles downward by hinging at the hips before bending your knees.

4.      After each pull the knees should be bent and arms extended along the hips, thumbs aiming for the thighs. Don’t bend your wrists.

5.      From this position stand up and elevate your arms for the next pull

6.      You may come up on your toes for each pull

7.      For a classic skiing technique, alternate arm pulls

CLUB RULES

We would like the gym to run as smoothly as possible for our members, so we have some rules that we would like you to abide by. We do reserve the right to terminate your Membership immediately if you do not abide by these Membership Rules. We hope that you understand.

As a Member of the Gym you agree that you will:

 ·  If a first-time gym user, you are advised to attend an induction before using the gym (inductions can be booked at the reception desk). If you are a           seasoned gym user and are happy to proceed without an induction, then you must sign a waiver to agree to this.

 · Wipe down equipment after you have used it

·   Not take bags onto the gym floor.

·   Not eat on the gym floor.

·  Not wear black sole trainers in the exercise studio.

·  Not take photographs or videos on the premises or post remarks or imagery to the internet that could identify another Member.

·  Replace equipment back onto the racks after you have finished with it.

·   Not drop or throw weights down on the floor (including in the free weights area).

·   Lockers are free of charge but please do not leave your belongings in a locker when you are not on the premises or take the key away with you.

·   Wear suitable sports clothing and footwear when exercising (denim, bare feet, flip-flops, boots are unsuitable) – no black sole trainers in the exercise studio.

·   Use the gym facilities and equipment in a proper manner and not in a way that might cause harm to yourself or others (just ask a member of staff if you are unsure).

·   Not engage in any exercise activity that may be potentially harmful to you or others.

·   Not use, block or interfere with fire, emergency or disabled access doors or alarms (except in a genuine emergency).

·    Not behave in an aggressive, abusive, intimidating, anti-social or threatening manner or in a way that might cause distress to staff or Members.

·    Not conduct any paid Personal Training business with other Members.

·    Use any parking facilities provided in accordance with the rules that the parking provider posts and may change from time to time (if you get a parking ticket, we are not responsible).

·    Put your litter in one of the bins we provide.

·    Not enter our premises whilst intoxicated.

·    Not engage in any type of criminal behaviour whilst on our premises.

·    Not cause misuse or cause damage to the premises.

·    Leave the premises before closing time.

·    Sit on a towel in the sauna.

·    Not wear shoes in the sauna.

·    Not go behind the coffee bar.

·    Not go behind the reception desk

 

VISITING SITE

Vehicles are on site between the hours of 6.30am – 9.30pm on a weekday.  Saturday 8am - 5pm and Sunday 8am - 4pm.

Members/visitors are to be considerate of neighbouring properties and keep noise levels to a minimum when entering and leaving the gym either by vehicle, foot or bike.

ENVIRONMENTAL IMPACT

Gym members are encouraged to walk or cycle to the gym (a cycle rack has been fitted).  We also encourage gym members to car share wherever possible, this helps to reduce the traffic flow and vehicle emissions.