American Family Fitness

Gym and Studio

Chester

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Features

Academy of Strength‎

A very affordable group training program that incorporates the use of heavy bags, kettle bells, ropes and body suspension training. classes are 30-40 minutes long and can burn up to 400 calories. bring a towel – you will work hard! AOS classes are for all fitness levels. Sample classes listed below, may vary by location.

Suspension and Rope Training

Try a cutting edge state of the art suspension training class that utilizes your body weight as the resistance. receive a comprehensive full body workout that can be adapted to you as your body changes and fitness level increases. utilize air trainers and weighted ropes to take your heart, lungs and fitness to a whole new level! the perfect class to build muscle endurance, core strength and burn calories. 30 minute class will burn up to 400 calories. all fitness levels / 12 participants

Saved By The Bell

Do‎ you want to become strong and fit but don’t have a lot of time to exercise our efficient workout will deliver a fat fighting and body toning benefit that can be obtained in minutes. our revved up class will teach you dynamic multi-muscle movements using the kettle bell. saved by the bell is the class to improve flexibility, reduce body fat and increase strength! 30 minute class that will burn up to 300 calories. all fitness levels / 12 participants

A.O.S. Boot Camp

Join us for a nonstop intense workout. your trainer will utilize all the A.O.S. equipment to push you to the next level. the perfect class for the individual who is looking for the ultimate challenge! 40 minute class. all fitness levels / up to 20 participants

Aff-Benefits‎

Your AFF membership card is getting stronger! Now you can show your key card at area retailers and receive discounts on everything from restaurants to spa services. We’re just getting started so check back often for updates. whodoesyourteeth.com $99 custom whitening with new patient exam and cleaning. Dr. Jeffrey Neal and Team 804.447.1435 pescados Restaurant 10% off Mon - Wed lunch and dinner http://www.pescadosseafood.com/ 804-379-7125 the Peacock's Pantry 10 % off entire food purchase. Facebook Page state Farm American Family clients receive a complimentary Insurance and financial review from agent derek Mc daniel in chester. derek and his team are here to protect you and your family so call 804.796.2307 to set up your review today! www.teamderek.net NAPA Auto care center www.richmondautocare.com alicia’s salon and day spa 1/2 off eyebrow wax (regular $12.00) Manicure for $15 Shampoo/Style and makeup application $20 www.aliciasalon.com phone number: 804-768-0131 agee's Bicycles: AFF members get 10% off parts and accessories! www.agees.com ariya Initial exam, X-rays and Spinal Analysis for $49.95 www.ariyafamilychiropractic.com phone number: 804-526-7125 angel touch spa body wrap and lumi-cell body slimming and cellulite Reduction 2-treatment Package - $239. (reg. $290) www.angel-touch.com Phone number: 804-526-6344 "garden springs is THE place to live in chester, where everything you want is right here. amenities include: gated community, Tennis Court, State-of-the-Art athletic club, dramatic resort-style pool, outdoor grilling kitchen, cyber-cafe and more. NO APPLICATION FEE TO AFF MEMBERS. Call (804) 717-5466 or visit us at www.gardenspringschesterfield.com" lee Hill auto service Located at 4630 lee hill school drive, Fredericksburg, VA our "special" for AmFam Members is a FREE Loyalty Card Preloaded with 250 points! www.leehillautoservice.com BROCK's BAR-B-QUE Minced pork family pack $12.99 (1) pint BBQ, (1) pint coleslaw, (1) pint baked beans, 8 buns and sauce. (FEEDS 4) www.brocksbbq.com Phone number: 804-796-7539 ironfish restaurant http://ironfishrva.com/ Ironfish can be Mon-Thurs dinner, 10% off 804-249-4515

Am Famu‎

Am famu is a free, eight-week* course that teaches the basics of exercise. aff’s trained coaches will get you started on the right foot and help you stick with a successful workout plan. Stop by your club’s fitness desk for details. graduates receive a free t-shirt. ask about graduate programs designed to help you take fitness to the next level.

Am Famu

Am famu is a eight-week program utilizing technogym’s wellness system* to help users follow and view their personal goals, exercise programs and progress. It’s a no-fail program in which you have a strength test, and the program tracks your exercise and progress to maximize your results

Aquatics‎

Get Wet and Get Fit

Water’s unique environment can help reduce your risk of injury and increase your fitness levels in ways that cannot be accomplished with land exercise alone. In a world of impact, start thinking amphibious – water fitness classes are the best way to reduce the stress and pain from your joints, which will increase your mobility and decrease your level of pain. get liquidity back in your movement while adding aquatic cardio exercise. Lose weight and gain muscle strength at the same time with less stress. explore how you can combine land and water exercise to stay in top form longer. American Family Fitness provides a wide variety of aquatic fitness, cardio circuit and interval training classes to fit your needs. check your location’s on-line schedules for the class that’s right for you. If you are not into a group form of exercise, try the hydro training sessions or inquire about Aquatic Personal Training. We also offer Zumba H2O, Fluid Motion, yoqua, water walking or arthritis classes taught by a certified Arthritis foundation instructor

Swim Club

Swim club is a program offered during the fall, winter and spring months that is designed to mimic swim team practice. swimmers work on gaining endurance and speed by improving/learning strokes, turns, and starts. The program is limited to boys and girls ages 5 and up who meet swimming prerequisites.

Group and Private Swim Lessons

American family fitness provides group and private swim lessons at all locations (excluding chester and Williamsburg) . these swim lessons follow the American red cross learn to swim guidelines and are taught by certified American Red Cross Instructors. Each 40-minute group session (30 minutes for Parent/Tot classes for kids under 3) includes 4-6 participants during the 6-session class. please check with your location’s front desk or check your club’s schedule for specific session, registration and cost info.

Pool Play

Let your children ages 4 to 13 enjoy the pool while you workout. our clubs offer a supervised play time free of charge. check with your location’s Kids Zone for dates and times

Be A Loser‎

Our ‘Be A Loser’ program is a 21-week challenge where 90 participants compete to see who can make the biggest changes in their weight. two teams of five participants at each location will meet three times each week with a certified BAL personal trainer. teams will also meet outside of the club to learn how to incorporate healthy habits into everyday life. also included are one private and one group nutritional counselling sessions with a registered dietitian: victoria tate, R.D. 804-364-1200; vfinka@amfamfit.com Individual winners from each location will be determined, as well as an overall Be A Loser champion. Winners determined by the largest percent weight loss at the end of the 21 weeks. other assessments used to track progress include:

‘Be a loser 7’ is a paid participation program. not everyone is eligible. ‘Be a loser 7’ is designed to educate and motivate our members who are looking to make dramatic changes in their health and wellness. Information sessions will be held to help determine whether this program is right for you.

Circumference Measurements • Mobility and stability

Target Heart Rate

Body Fat Percentage

Blood Pressure

Cafe Proshop‎

Our cafe offers a variety of recovery and performance enhancing drinks and shakes, plus supplements for everything from advanced fitness training to safe, effective weight loss. We also offer healthy foods, energy bars and workout essentials. members may use their membership card for purchases. set up your account in our cafe

Easily purchase with your membership card

AFF members can also use their membership account to make purchases in our cafe. stop by any location and ask our Cafe personnel for more details

We serve many varieties!

Fuel up with the latest sports supplements, protein shakes, energy drinks, energy bars, smoothies and our popular shake of the month. We also offer workout essentials and towel rentals at most locations.

Camps‎: Fredericksburg

Ages 6-13. 85 for members, 110 for non-members. Discount for multi-camps.

Ages 3-5 only.

Basketball

Instructor: Rick Wright. June 25-28 (9am-1pm) ; July 16-19 (9am-1pm) ; Aug. 6-9 (9am-1pm) .

Swimming

Instructors TBA. June 18-21 (1-3pm) ; July 16-19 (1-3pm) ; July 30-Aug. 2 (1-3pm) .

Cheer! Instructor

Rachel Vincezes. June 18-21 (1-5pm) ; July 9-12 (9am-1pm) ; Aug. 6-9 (1-5pm) .

JR Camp

Instructor:‎ Activities Staff. June 18-21 (9am-1pm) ; July 23-26 (9am-1pm) ; Aug. 6-9 (9am-1pm) .

Mechanicsville

Kamp Kaboom! July 16-20 and Aug. 13-17: Four day camp includes swimming, play ground play, basketball and more. 9am-1pm. Ages 5 and up. $75 for members, 100 for non-members. See Kidzone for details.

Soccer

Instructor: Chris McGerigle. June 18-21 (9am-1pm) ; July 9-12 and July 16-19 (1-5pm) ; Aug. 6-9 (9am-1pm) .

Volleyball

Instructor: Mia Fortune. June 25-28 (1-5pm) ; July 23-26 (9am-1pm) .

Racquetball

Instructor:‎ Amie Brewer. June 25-28 (1-3pm) ; Aug. 6-9 (1-3pm) .

Dance

Instructor: Mejia-Lisa Nielson. June 25-28 (1-5pm) ; July 23-26 (1-5pm) ; July 30-Aug. 2 (9am-1pm) .

Camps‎: Midlothian

Kamp Kaboom!

June‎ 18-21, July 16-19 and Aug. 6-9: Four day camp includes swimming, play ground play, basketball and more. 9am-1pm. Ages 5 and up. $75 for members, $100 for non-members. See Kidzone for details.

S&S Sports Academy Basketball Camp

Aug.‎ 6-9: 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 30.

Cat Juson Volleyball Camp

July 23-26, 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 16.

Camps‎: Swift Creek

S&S Sports Academy Basketball Camp

July 16-19, 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 9.

Sportastic!

July 23-27, 8:30am-1pm. Ages 6-8. $75 for members. Deadline: July 16.

S&S Sports Academy Basketball Camp

Aug. 13-16, 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: Aug. 6.

All About My Body

July 23-27, 8:30am-1pm. Ages 3-5. $75 for members. Deadline: July 16.

Cat Juson Volleyball Camp

July 30-Aug. 2, 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 23.

Camps‎: West End

Bob Foley/Dean Lakey Basketball Camp

July 16-19, 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 9.

Cat Juson Volleyball Camp

Aug. 6-9, 9am-1pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 30

Thelma Ruhlen Racquetball Camp

July 30-Aug. 3, 9am-12pm (8:30am drop-off) . Ages 7-14. $100 for members, $125 for non-members. Deadline: July 23.

Drop It‎

Our Drop It program is a new way to a new you! please join us for weekly meetings that will provide everything you need to eat right and live healthy. this is a special program offered at American Family Fitness Chester, Mechanicsville, Midlothian and West End locations.Weekly meetings include nutrition tips, counseling, advice from a Registered Dietitian, and an amazing workout with a group exercise instructor or personal trainer. There are also weigh-in sessions, emotional support, motivation and social interaction with people just like you, going through the same struggles and successes the drop It program has been extremely successful and we have seen amazing results. on average, participants lose one to two pounds of weight per week! look for more details about free information sessions or stop by the front desk for more information. there is a cost to participate*:

35/Month

10/Week

30/Month for Two or More Months

Drop It‎: The Meetings

Chester

Monday mornings – Weigh-ins from 10:30-11:00am, class starts at 11:00am Wednesday evenings – Weigh-ins from 7:15-7:45, class starts at 7:45pm

Midlothin

Thursday evenings – Weigh-ins from 7:15-7:45, class starts at 7:45pm

Mechanicsville

Monday evenings – Weigh-ins from 6:45-7:15pm, class starts at 7:15pm

West End

Tuesday mornings – Weigh-ins from 10:30-11:00am, class starts at 11:00am Wednesday evenings – Weigh-ins from 7:00-7:30pm, class starts at 7:30pm

Drop It‎: Program Includes

Weekly meetings with a dietitian

Weekly workouts

Weekly weigh-ins

F.I.T.T.-Challenge‎

The F.I.T.T. program was designed to educate you on exercise and nutrition goal setting. You will learn how to implement the F.I.T.T. exercise principle and evaluate your performance to achieve expected results

F – Frequency, how many times you do an exercise each week

T – Time, how long you performed the exercise session (30 minutes, 40, 60, etc.)

Two nutrition seminars and three physical assessments complete with before and after photos will be performed in conjunction with a daily exercise and nutrition journaling The physical assessments will take place at the beginning, middle and end of the program. Each assessment will include:

Muscular strength push up test

Flexibility sit and reach test

Navel circumference measurement

F.I.T.T. Sign ups start Feb.15

I – Intensity, how strenuous or heavy the exercise is in terms of weight lifted, speed of movement or effort exerted

T – Type, what kind of exercise did you do? Aerobic, muscular, flexibility

1-Mile Cardiovascular Walk/Jog/Run Test

Muscular endurance sit up test

Weight

Body composition test

Kidzone & Youth‎

Access to the KidZone is included with your family membership. KidZone accepts children from 6 weeks to 13 years and offers separate infant care (reservations required) for children up to 12 months. We provide a wide-array of age-specific classes and play areas. See ‘schedules’ for a list of KidZone activities by location.

Birthday Parties

What to Know Before You Go

Hours

Parents’ Night Out

Youth Programs

Leagues‎: Midlthian

AFF Fall Open Racquetball Tournament: Sept. 14-16. Singles, doubles and age group divisions, USAR sanctioned event. Deadline: Sept. 10.

Racquetball League: begins Oct. 3, Wednesday nights, $12 per member. Deadline: Sept. 26 or first 30 people.

Basketball League: begins Sept. 18, Tuesday nights, $40 per member. Deadline: Sept. 11 or first 8 teams.

Leagues‎: Northside

Racquetball League: begins Oct. 3, Wednesday nights, $12 per member. Deadline: Sept. 26 or first 30 people.

Leagues‎: Swift Creek

Basketball League: begins Sept. 18, Tuesday nights, $40 per member. Deadline: Sept. 11 or first 8 teams.

Co-Ed Volleyball League: begins Sept. 27, Thursday nights, $30 per member, $40 per non-member. Deadline: Sept. 20 or first 10 teams.

Leagues‎: West End

Co-Ed Volleyball League: begins Sept. 25, Tuesday nights, $30 per member, $40 per non-member. Deadline: Sept. 18 or first 10 teams.

Racquetball League: begins Oct. 4, Thursday nights, $12 per member. Deadline: Sept. 27 or first 30 people.

Basketball League: begins Sept. 27, Thursday nights, $40 per member. Deadline: Sept. 20 or first 8 teams.

Metabolic-Testing/‎

Ever wonder if you have a fast or slow metabolism? Not seeing the results you want, even with diet AND exercise?

The RMR test is a quick and simple breathing test that can tell us exactly how many calories you burn each day. During the test, the air you are breathing is analyzed for oxygen levels. This determines your metabolic rate. From those numbers we can determine how many calories you need per day to gain or lose weight and reach your goals. Once you have your numbers you sit down with our Registered Dietitian to set up an individualized meal plan.

Starting March 5, American Family Fitness West End will introduce a brand new approach to nutrition and exercise. With metabolic testing we can give you the tools you need to maximize your results. There will be two tests available, Resting Metabolic Rate (RMR) and VO2 max.

The VO2 test measures your oxygen consumption at different exercise levels. This short exercise test will determine your target heart rate workout zones. Working out in these zones ensures results whether you are trying to burn fat or increase endurance. Until recently this technology was only available at hospitals and universities. Now, you can finally discover what’s going on with your body in a private setting at your favorite health club.

Nutrition-Services‎

We strongly believe that in order to fully achieve and maintain a healthy lifestyle you must find a balance between proper nutrition, physical fitness, and mental well-being. If you are great with your exercise but not taking care of your nutrition you may be missing out on an opportunity for total health and wellness.

Just like our personal trainers help you understand the different types of exercise and how they can give your body results; our dietitian can help give you a comprehensive and insightful understanding of your own nutritional needs.

Nutrition-Services‎: Nutrition Services Offered at American Family

Individual Consultations and follow ups

These sessions are completely individualized and based on your specific needs!

Body composition

Calorie recommendations

Customized menu plans

Drop It*

Our Drop It program is a new way to a new you! Please join us for weekly meetings that will provide everything you need to eat right and live healthy. This is a special program offered at American Family Fitness West End and now at our new Midlothian location.

One-on-one sessions include:

Dietary analysis and nutrition assessment

Customized meal planning

Grocery Tours

Our dietitian will guide participants through a local grocery store to recommend healthy choices while shopping and provide information on foods to avoid, reading labels, how to resist marketing traps, meal planning tips and food safety information. We find that this is invaluable information to beginning and maintaining a healthy lifestyle change. Ask about our discounted rates for groups.

Personal-Training/‎

Stop by the fitness desk at any location to arrange a free consultation. Meet one-on-one with an AFF Personal Trainer. Our trainers will assess your current physical condition, discuss your goals, and formulate a game plan to make sure you’re taking the right steps on your fitness journey.

PT Starter Kit

If you are a new member or have never done personal training at one of our locations, we have a special introductory offer just for you! We want to see you enter the club confidently, using your membership to the fullest, and begin to see results right away.

Partner Training

Let our Certified Personal Trainers take you and your training partner through a truly unique workout. Have fun, get results, and enjoy personal training with a friend.

T.E.A.M. Training – Together Everyone Accomplishes More

A team can encourage, challenge, and make working out more fun. Team training at AFF offers all the benefits of personal training but in a team environment. Let our Certified Personal Trainers create a motivating environment that will meet the team’s goals. Teams begin with 3 or more participants. Look for specialized programs at select locations.

Be A Loser

Once a year American Family coordinates a program that will transform your body, your health, and ultimately your life! The Be a Loser program is for our members who are looking for the motivation and inspiration necessary to make a dramatic change in their health and appearance.

PT Employment Opportunities

Interested in a career in Personal Training? Email your resume and contact information to Kimberly Dickhut at kdickhut@amfamfit.com or call (804) 965-5300 ext. 1782

PT Consultation

One-on-One Personal Training

The‎ one-on-one personalized attention you deserve. Motivation from your very own personal trainer is guaranteed to get results. You’ll learn the importance of consistent exercise and proper nutrition, and why you will need both to develop a truly effective program.

Recovery Training

Let‎ our Certified Personal Trainers take you and your training partner through a truly unique workout. Have fun, get results, and enjoy personal training with a friend.

Aquatic PT

Take your personal training to the pool. Many professional athletes use water resistance to train for strength and power. The supportive nature of the water also helps to achieve pain free movement and increase flexibility, range of motion, and promote balance. Your personal trainer will put all of this to use in formulating a water workout just for you.

TRX Suspension Training

TRX Suspension Training provides a workout that builds total body strength, flexibility and core muscles at the same time. Quick transitions keep your heart rate going so you burn more calories.

Tanning‎

Individual tanning sessions and packages are available for purchase at most locations. Contact our front desk to schedule your appointment. Equipment availability and pricing vary by location.

The-Edge‎

From teams to individuals, all athletes want an EDGE over their competition. Find your EDGE at American Family West End and Midlothian locations with our sport performance training. The closed area includes a state-of-the-art weight room and turf surface for plyometric and agility workouts. We have the latest and best equipment available for strength and performance enhancement training.

Why the evaluation?

Access the athlete’s current level of ability select the proper training time for the athlete design the proper strength and conditioning program record the pre/post tests for comparison Prevent injury

P.R.E.P.

This is the most important part of our program. We need to understand the individual strengths and weaknesses of every athlete that trains with us. The P.R.E.P. evaluation is mandatory for every athlete that wants to enter the EDGE program. During the evaluation we will take athletes through a dynamic warm-up series, study each athlete’s running technique, and test in areas related to that particular athletes sport or goals. After the evaluation, every athlete and parent will meet with a head evaluator to review the test results. At that time the athlete will be given the information from their testing and then select the best program for their specific needs.

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