General Rules

• Please take a towel from the rack and spray/wipe down equipment after using it. After you’ve finished your workout, put the towel in the hamper where you picked it up.

• Re-rack your weights and put away equipment after using it.

• Do not let in people after-hours, even if they say they’re a member. If somebody has a problem with their card, have them contact us and they can be remotely let in.

• Don’t drop weights.

• No chalk.

• Shirts must be worn at all times.

• Let’s get fit!

Why use a sauna?

WebMd, MayoClinic, and Nike list some possible benefits*:

• IMPROVEMENT in muscle recovery time, heart, lung, and brain functions.

• REDUCTION in heart disease, high blood pressure, risk of dementia, inflammation due to arthritis, and risk of lung conditions like asthma or pneumonia.

• General relaxation.

With better results multiple times a week, all from just sitting and relaxing in a sauna. Our saunas are traditional Finnish-style (not infrared).

Please read the instructions outside our saunas before using them, but some general instructions:

1. Flip both switches outside to turn it on (both switches should light up).

2. Turn the temperature knob to your preferred setting. It can take up to 30 minutes to heat up, so you may want to turn it on beforehand.

3. Have some material (clothing/swimsuit/towel/etc.) between you and the bench when sitting.

4. When finished, please remember to turn off the sauna. Flip both switches (one switch will still remain lighted).

How do I purchase items/drinks?

If there’s nobody at the front desk, there’s a deposit slot/night drop box on the front desk for cash, or use Venmo** (Troy Mann @fitnesswestpa):

• Protein Drink

• C4 Ultimate

• Energy Drinks (Ghost, Sparking Ice, etc.)

• Alkaline Water

How do I sign up for a class?

All classes are free with membership and no signup required. They are first come, first served.

What’s the WiFi password?

See the sign on the wall near the front entrance desk.

Do you have day passes or short-term plans?

Our best values are annual plans, but we do have shorter term ones too.

Can I change television channels in the cardio area?

If it’s OK with the members around you, there’s a remote on the wall near the front entrance desk.

Staffed Hours?

Normally we’re staffed from 6am-1pm weekdays, but our availability can change on a daily basis. However, all memberships can be started remotely. Please contact us for any questions, or to confirm what time you’ll be by so we can meet you. We’re usually available to answer questions off-hours too.

Should I get a DXA scan to get my body fat percentage/muscle composition?

DXA scans are great for measuring body fat/muscle composition, however each DXA scan can cost $150-$300 and uses radiation. Our InBody Composition Analysis scanner here is just as accurate**, a fraction of the cost, and uses no radiation. It provides a readout of your body fat %, dry mass (muscle + skeleton)%, and water %, in each arm, leg, and your trunk. And can chart multiple readings over time.

So it’s great for tracking your progress over time, so you can make adjustments to meet your goals. We have one available here and recommend having a scan anytime you want to check on your progress. Please contact us for more information or to schedule an appointment.

Should I take protein before/after working out?

We recommend having 20-30 grams of protein before or after working out to help with muscle gain and fat loss. Whether you take it before or after depends on personal preference. We have protein drinks available for purchase in our cooler.

Have a question that’s not here?

Feel free to contact us in person, e-mail, phone, or Facebook Messenger.

*This is not meant as medical advice. Please contact your medical professional if you have any questions, especially when starting new physical activities. Also please remember to stay hydrated.

**There’s a small, additional service charge for using Venmo instead of cash, due to WA state sales/US business taxes.

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