Welcome to Merritt Clubs · 2017-01-30 · 2. 24hr CRANBROOK 598 Cranbrook Rd., Cockeysville 21030 410-683-1800 3. 24hr DOWNTOWN 210 E. Centre St., Baltimore 21202 410-332-0906 4

Welcome to

Merritt Clubs

1.800.new.shape1.800.639.7427

24 hr Buckingham24 hr Canton

24 hr Cranbrook24 hr Downtown 24 hr Eldersburg

24 hr Fort Avenue24 hr Owings Mills

24 hr Towson24 hr White Marsh

Updated 1/6/17

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www.merrittclubs.com

Welcome to Merritt Clubs!

We realize you have many choices when it comes to health and wellness. Thank you for choosing Merritt Clubs as your home for a healthy lifestyle.

We invite you to experience all we have to offer. We strive for 100% member comfort and satisfaction in our solid commitment to all our members. The atmosphere of all of our clubs is designed to promote active, healthy life-style changes for members of all ages and fitness levels.

What sets us apart from the others is that we are the only fitness facility in the area that will guarantee results. Our four week Results Program will help you get on the right track to achieve your fitness goals. At the end of four weeks, if you do not see results, we will give you your money back. Since 1977, we have proudly served Maryland and look forward to serving you for many years to come. Our growing network of clubs is designed to add convenience and value while enhancing the lives of all of our members in the community.

If you have shopped other health clubs in the area you will note that we are one of the more expensive, value driven clubs in town. We do this by choice. To us, poor service, unclean facilities, and lack of service all go hand-in-hand with cheaper prices. You simply can’t be the best and the cheapest at the same time in any service business. If you appreciate quality, then we’re the club for you.

Thank you again for your trust. We look forward to serving you as a member of our family for many years.

Yours in fitness,Merritt Clubs Employees

Voted Best Gym In Baltimore 2012, 2013, 2014 & 2015 by Baltimore Magazine and Baltimore Guide.

Welcome

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PurposeTo be the best part of our member’s day.

Mission StatementMerritt Clubs will strive to be an industry leader dedicated to serving our clients and providing them with the motivation to stay fit, have fun and further their health and fitness education. We also strive to create profitable partnerships with our community and clients, as well as our employees and owners.

Club DecreeAll members and guests are required to have fun. We are here to help you reach your fitness goals and provide you with a safe work out environment. Please let us know if you have any questions or recommendations on how we can best serve you.

Mission Statement, Club Decree

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6 New Member Welcome Guide • Welcome to your Club

• Hours of Operation

• Club Layouts

• Meet Our Members

28 Services and Amenities • Membership Programs

• Results Program

• Personal Training

• Small Group Training

• Group Fitness

• Racquet Sports

• Aquatics

• The Spa

• Kids’ Club

• Our Pro Shop

• IHRSA Passport

• Fitness Tips

• Six Items to Bring to the Club

• Healthy Recipes

42 Commonly Asked Questions • About the Club

• Club Suggestions

45 Your First Six Weeks • How to Get the Most out of your First Six Weeks

48 Club Policies and Membership Guidelines

51 We’re on a Mission at Merritt• Things to Know About Us

Table of Contents

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New Member Welcome Guide

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Welcome To Your ClubWelcome to Your ClubThank you for becoming a member of the Merritt Clubs family.

This Welcome Guide serves as an introduction to everything at Merritt Clubs and should answer almost any question you might have about being a member. If you have a question that is not answered in this guide, please call the club at 1.800.new.shape and we’ll do our best to get you the information you need. Email [email protected] with questions or comments.

If you’re new to fitness, this guide is only the starting point. To get the most out of your fitness experience make sure to schedule your first Results Program appointment with a trainer. Our staff will also help you determine the steps you need to take to help you meet your fitness goals as quickly as possible.

1. 24hr CANTON 3401 Boston St., Baltimore 21224 410-563-02252. 24hr CRANBROOK 598 Cranbrook Rd., Cockeysville 21030 410-683-18003. 24hr DOWNTOWN 210 E. Centre St., Baltimore 21202 410-332-09064. 24hr ELDERSBURG 1388 Progress Way, Eldersburg 21784 410-549-88555. 24hr FORT AVENUE 921 East Fort Ave., Baltimore 21230 410-576-20046. 24hr OWINGS MILLS 9710 Groffs Mill Dr., Owings Mills 21117 410-581-48007. 24hr TOWSON 8757 Mylander Lane, Towson 21286 410-821-01608. 24hr BUCKINGHAM 7585 Buckingham Boulevard, Hanover 21076 410-590-77119. 24hr White Marsh 5301 Campbell Boulevard, White Marsh 21236 410-773-9007

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1. 24hr Canton

3401 Boston St. , Baltimore410-563-0225

2. 24hr Cranbrook

598 Cranbrook Rd., Cockeysvil le410-683-1800

3. 24hr Downtown

210 E. Centre St. , Baltimore410-332-0906

4. ElDErsburg

1388 Progress Way, Eldersburg410-549-8855

5. Fort avEnuE

921 East Fort Ave., Baltimore410-576-2004

6. owings Mills

9710 Groffs Mil l Dr. , Owings Mil ls410-581-4800

7. towson

8757 Mylander Lane, Towson410-821-0160

8. 24hr buCkinghaM

7585 Buckingham Boulevard, Hanover 410-590-7711

9. white Marsh

5301 Campbell Blvd, White Marsh 410-773-9007

1.800. new.shape |1.800.639.7427Connect with us at www.merrittclubs.com

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3401 Boston St., Baltimore, MD 21224 410-563-0225

Club hours:Open 24 hours

Holiday hours:We will post all other schedule changes and early closings related to holidays at least 14 days in advance.

Inclement weather:In the event of inclement weather, please call the club for information on possible closing.

Kids’ Club hours:Monday through Saturday 9:00a.m. — 1:00p.m.Monday through Thursday 5:00p.m. — 8:00p.m.

Spa hours:Monday through Friday 9:00a.m. — 8:00p.m.Saturday 9:00a.m. — 7:00p.m.Sunday 10:00a.m. — 6:00p.m.

Construction:The pool area is under construction and is expected to open in Winter 2017. The project will add a parking garage with an indoor pool, as well as a rooftop pool and additional indoor workout space.

Hours of OperationCanton

Boston St.Boston St.

S Baylis StS Baylis St

S Conkling St

S Highland St

S Clinton StS Clinton St

O'donnell St.

1st MarinerTower

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Club LayoutCanton

Kids Club

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598 Cranbrook Rd.,Cockeysville, MD 21030 410-683-1800

Club hours:Club is open 24 hours. Staffed hours: Monday through Friday 6:00a.m. — 8:00p.m.Saturday through Sunday 8:00a.m. — 4:00p.m.

Holiday hours:We will post schedule changes and early closings related to holidays at least 14 days in advance.


Kids’ Club hours:Monday through Thursday 8:45a.m. — 12:00p.m. and 5:00p.m. — 8:00p.m.Friday 8:45a.m. — 12:00p.m.Saturday 8:30a.m. — 12:30p.m.

Hours of OperationCranbrook

CRANBROOK RD

GREEN

SIDE D

R

YORK RD

WARREN RD

PADONIA RD

Valley Mansion

SPRING HEAD CT

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Club LayoutCranbrook

Lounge

Cycle StudioLNK Pilates

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210 E. Centre St., Baltimore, MD 21202 410-332-0906




Kids’ Club hours:Not available. Minimum age for club is 18 years.

Pool hours:Monday through Friday 5:30a.m. — 10:00p.m.Saturday 7:00a.m. — 8:00p.m.Sunday 8:00a.m. — 8:00p.m.

Spa hours:Massage by appointment only.

Hours of OperationDowntown

E Monument st

Hunter St

Guilford Ave

E Madison St

N calvert St

E Centre St

St Paul St

E Franklin St

Orleans St

83

83

N calvert St

Guilford Ave

Term

inal Alle

y

MercyHospital

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Club LayoutDowntown

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1388 Progress Way, Eldersburg, MD 21784 410-549-8855




Kids’ Club hours:Monday through Thursday 8:30a.m. — 12:00p.m. and 4:30p.m. — 8:30p.m. Friday 8:30a.m. — 1:00p.m. and 6:00p.m. — 8:00p.m.Saturday 8:00a.m. — 1:00p.m.Sunday 9:00a.m. — 1:00p.m.

Pool hours:Monday through Thursday 5:30a.m. — 9:30p.m.Friday 5:30a.m. — 8:30p.m.Saturday 7:00a.m. — 5:30p.m.Sunday 8:00a.m. — 4:30p.m.

Family Fun Pool Summer hours:Monday through Friday 11:00a.m. — 8:00p.m.Saturday and Sunday 11:00a.m. — 7:00p.m.

Hours of OperationEldersburg

Syke

sville

Rd

Bennett Rd

Progress Way

Johnsville Rd

Syke

sville

Rd

32

32Liberty high School

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Club LayoutEldersburg

Club

Cycle Studio

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921 East Fort Ave., Baltimore, MD 21230 410-576-2004





Pool hours:Monday through Thursday 5:30a.m. — 9:30p.m.Friday 5:30a.m. — 8:30p.m.Saturday 8:00a.m. — 7:00p.m.Sunday 9:00a.m. — 6:00p.m.Please note: Pool season is early May to late September.

Hours of OperationFort Avenue

Key Hw

y

E Fort Ave

Key HwyHarvey E

Clemm st

Law

renc

e St

McHenry Row

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Club LayoutFort Avenue

Cycle Studio

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9710 Groffs Mill Dr., Owings Mills, MD 21117 410-581-4800

Club hours:Open 24 hoursStaffed hours: Monday through Friday 8:00a.m. — 8:00p.m.Saturday through Sunday 8:00a.m. — 4:00p.m.




Hours of OperationOwings Mills

GROFFS

MIL

L DR.

LAKESIDE BLVD.

TOWN PLACE DR.

NEW TO

WN B

LVD.

OW

ING

S MILLS BLV

D.

GIANT

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Club LayoutOwings Mills

State-of-the-art

Cycle Studio

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8757 Mylander Lane, Towson, MD 21286 410-821-0160




Kids’ Club hours:Monday through Friday 9:00a.m. — 1:00p.m. and 4:30p.m. — 8:00p.m.Saturday 8:45a.m. — 12:30p.m.Sunday 8:45a.m. — 12:00p.m., XRKADE: Closed on Sundays.

Pool hours:Monday through Thursday 5:45a.m. — 9:30p.m.Friday 5:45a.m. — 8:30p.m. Saturday 7:30a.m. — 6:30p.m.Sunday 8:00a.m. — 4:30p.m.

Outdoor Family Fun Pool:Open mid-May to mid-September. Please check club for specific days and hours.

Hours of OperationTowson

MYL

ANDER L

N

CROMWELL BRIDGE RD

E JOPPA RD

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Club LayoutTowson

Mezzanine

Club

Meeting Room

, Cycle Studio, Cardio Cinema

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7585 Buckingham Boulevard, Hanover, MD 21076 410-590-7711

Club hours:Open 24 hoursStaffed hours: Monday through Thursday 8:00a.m. — 8:00p.m.Friday 10:00a.m. — 7:00p.m.Saturday 8:00a.m. — 3:00p.m.



Kids Club Hours:Not Available. Minimum age for club is 16 years

Hours of OperationBuckingham

176

176

DORSEY ROAD

HICKORY CIR

IRONWOOD LANE

BUCKINGHAM PLACE

TELEGRAPH RD

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Club LayoutBuckingham

1 Entrance

2 Reception

3 Cardio Area

4 Free Weights

5 Women’s Locker Room

6 Men’s Locker Room

7 Group X

1

7

65

44

3

3

2

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5301 Campbell Boulevard, White Marsh, MD 21236 410-773-9007


Inclement weather:In the event of inclement weather, please call the club for information on possible closing


Kids Club Hours:Monday through Friday 8:30a.m. — 1:00p.m. and 4:00p.m. — 8:00p.m.Saturday 8:30a.m. — 1:00p.m.Sunday 8:00a.m. — 1:00p.m.

Outdoor Family Fun and Lap Pool Hours:Open mid-May to mid-September. Please check with the club for specific days and hours.

Hours of OperationWhite Marsh

Campbell Blvd

Franklin Square

Dr

Philadelp

hia R

dPulask

i Hwy

I-95

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Club LayoutWhite Marsh

1 Entrance

2 Reception

3 Smoothie Bar

4 Pro Shop

5 Kids’ Zone

6 Party Room

7 Women’s Sauna

8 Women’s Locker Room

9 Men’s Locker Room

10 Men’s Sauna

11 Cardio Theater

12 Group Cycling

13 Group X

14 Yoga

15 Cardio Area

16 Free Weights

17 Martial Arts Studio

18 Circuit Training

19 Abs & Stretching

20 Food Service Lounge

21 Leisure / Activity Pool

22 Lap Pool

23 Climbing Wall

24 Restrooms

25 Elevator

26 Stairs

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Meet Our Members

Maria Singleton

“My name is Maria and I’m 46 years old with hypertension, a strong family history of heart disease and no longer overweight. It’s been 3 months since I began my quest. I had been putting on weight slowly but steadily for the previous 8 years. I was a good 63 pounds above my ideal weight of 145lbs. The weight was easy to put on and hard to take off - I knew I had to do something and finding someone skilled to work with was my first big step in my journey. That’s where my personal trainer, Steve, came in. With the nutritional, lifestyle changes and my training sessions with Steve, I’ve lost 23 pounds. My blood pressure has been normal for the past 2 months! I look in the mirror now and say to myself... “Not bad!” I’ve gotten lots of compliments lately; I just smile and say “Body by Steve!”

Anil Kendir

“Merritt Clubs has changed my life. This time last year I was 19 years old and 310 lbs. A large series of events took place my freshman year of college that led me to gaining a lot of weight. By the end of my first year I was the heaviest I had ever been, and more anti-social than I had ever been. I made a sudden life decision that I wasn’t going to be this over weight, unsuccessful nobody and make something of myself. I started coming to the gym every single day of the week. I started out with half hour sessions, and worked my way up to 2 hour sessions. Eventually I learned to love being in here. Today I am 196 lbs, which is the lowest I’ve been since middle school. I am in the best shape of my life and I’ve never been so happy, confident, and successful.”

Before | After

Before | After

If they can, you can! Read all about their success...

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Meet Our MembersMichael Dorsey

“I avoided the doctor for over 5 years because I knew he would tell me something I didn’t want to hear. I wanted to be able to ride roller coasters again, however, after the birth of my son, I realized if I didn’t do something about my weight, he would grow up without his father. Now, you can’t get me away from the gym. I’m in love with what working out is doing to my body and my new life!”

Dwight Swan

“I joined Merritt in December 2012, and have been extremely satisfied. At that time, I weighed over 250 lbs, and I decided it was time to take care of my health. I worked with my trainer, Andrew, who pushed me when I needed it. I also work with Lauren, who helped me with a nutrition plan, and she encouraged me to change my eating habits to a healthier lifestyle. My cholesterol has dropped considerably, and there is no concern of diabetes any longer. I continue to work out at Merritt on a regular basis, and my next goal is to run a half marathon. ”

Before | After

Before | After

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Our Services and Amenities

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Membership ProgramsMerritt Clubs offers a variety of membership options and other solution-based plans to meet the needs of all our members. If you have special needs or are looking for more support or additional services, we can design a plan just for you.

Our club philosophy is to treat every single member the same every single day. This means we protect the integrity of our clubs by not making deals or offering wild discounts that are available to some members and not others. And, while we can always help a member obtain more service and support if they need it, we will never discount the basic membership plan.

One Pass Express Pass

• 9 24hr locations

• Results guaranteed

• Towel Services

• Indoor/outdoor pools

• Over 300 group fitness classes per week

• State-of-the-art cardio & strength training equipment

• Kids Zone

• Downtown locations

• 30 Day Fit Camp

• And so much more!*

• 3 24hr locations

• Results guaranteed

• Group fitness classes

• State-of-the-art cardio & strength training equipment

• Kids Zone

• And so much more!*

* Amenities vary per location

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Results ProgramWhatever your goals or fitness level, our Results Program is designed to help you get the most out of your Merritt Membership. The Program offers the following services:

• Baseline Measurements

• Goal Setting

• Basic Nutrition Information and Tips

• Equipment Orientations

• Creating a Workout Plan

• Additional Services and Programs Orientations

• Assessment and Re-Evaluation

• Workout Incentives and REWARDS

Members who have gone through the Results Program have experienced, among other things, weight loss, improved stamina, feeling younger, improved performance, reduced health risks, made friends and found their smile.

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Personal TrainingHave you got everything it takes to get in shape — but the motivation?Are you the type of person that needs strong personal motivation, such as a training partner waiting for you, to get to the club each day? Would you get more from your workouts if someone took you through every exercise every time you came to the club? Or are you the type of person that just doesn’t want to think when you’re at the club and would do better if someone held your hand and guided you through every step of your workout fr om the time you got to the club until you went home?

If you answered yes to any of these questions, then our clubs’ personal training program is what you need.

What is the personal training program and who should take part?Personal training, or working one-on-one with your own trainer, is for anyone who struggles with motivation when it comes to sticking with a fitness program. Simply book a personal trainer and he or she will bewaiting for you when you arrive. Your trainer will take you through every step of the workout, providingguidance and motivation, to help you get the most out of your time spent at the club. Having a personal trainer will give you the maximum workout with the least amount of thinking or hassle.

We now have group training available. You can now have a personal trainer work with you and two of your friends at the same time.

What are the benefits of Personal Training?

• Improved self-confidence

• Reduce risks of cardiovascular disease

• Weight loss

• Blood pressure reduction

• Remove stress

• Feel great

Gary Desper“In August 2009, I weighed-in at my heaviest ever, nearly 280 pounds and was very unhappy with how I felt and looked. Through working with trainers Rob Stempel and Karen Martinez, I have gained several new tools to help me with my personal fitness goals. Today I weigh 174 pounds. I’ve lost nearly 106 pounds so far. My young children have seen the changes in me and have become interested in making healthier choices.”

Before | After

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Small Group TrainingDoes the thought of working out with a group of motivated people doing new and exciting exercises inspire you?

Our fitness department offers a group option guaranteed to raise your level of training through an exciting new approach to working out. This type of fitness, which focuses on functional, or as we call it “lifestyle enhancement” training, gets you up and moving in small groups and working on exercises that will help you:

• Move better.

• Perform better in sports.

• Be more active in all aspects of your life.

• Make even the simple things such as chasing your kids or loading groceries in your car easier and more enjoyable.

We define lifestyle enhancement as making you more successful in anything that you choose to do in your life. Functional training, affects how far you hit a golf ball, how you feel after sitting in your office all day, how your back feels after lugging your kids around for the weekend, and other basic physical movements we all take for granted.

We offer this training in a group setting for those who like group dynamics and who are driven to new heights by being surrounded by a group of motivated training partners. The exercises are things you probably have never tried, the trainers are exciting and get everyone moving, and the results come in just a few weeks.Small Group Training sessions can be booked on an appointment basis if you have three or more participants ready to go.

Remember that this type of training allows for folks of all different fitness levels to participate together but go at their own speed.

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You will need to create an account on merritt.motionvibe.com or on the Merritt Clubs app in order to register and attend class.

Group fitness offers many advantages that doing workouts on your own just can’t match. Our program offers a variety of classes for every fitness level, as well as specialty classes for those who want to pursue different interests or who seek advanced levels of fitness training.

In addition to “traditional” group classes like step, yoga, and aerobics, our club also teaches Les Mills group fitness programs. With over 10,000 licensed clubs and 60,000 instructors worldwide, the Les Mills group of fitness programs is the name that club owners, instructors, and consumers have come to know and trust. Merritt Clubs is one of the only platinum clubs out there, currently offering all eight of the Les Mills classes. We offer BODYPUMP® (a class with barbells and adjustable weights to tone and condition muscles), BODYSTEP® (a high energy cardio workout), BODYFLOW® (a dynamic program that leaves you feeling relaxed and renewed), BODYCOMBAT® (kick and punch your way to a healthier you in this energetic cardio-kickboxing style class), BODYJAM® (a cardio workout where you are free to enjoy the sensation of dance, BODYATTACK® (sports inspired cardio for building strength and stamina), BODYVIVE® (the low-impact group fitness workout that lets you choose how hard you work) and RPM® (the indoor cycling workout where you ride to the rhythm of powerful music). But it doesn’t end there. Try our Merritt-branded programs and freestyle classes for a total body workout that will keep you coming back for more!

Why group fitness works for you:

• Group fitness offers the motivation of being part of a large, enthusiastic group of people who want their fitness in a class setting.

• Group fitness allows you to explore the mind/body aspects of fitness in a safe and controlled atmosphere as part of every membership.

• Group fitness can keep your personal schedule on track with workouts that begin at regular times, don’t run over, and that get you in, done, and out while giving you a great workout.

• Group fitness offers a routine for those who want to look forward to their favorite classes as well as offering variety for those who like to mix it up to stay fresh and motivated.

Group Fitness

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Racquet SportsIf you are new to racquetball, squash, or handball here are a couple of quick facts:

Racquetball and Squash are:

• Fun!

• Easy to learn

• A great cross training sport for the winter months (but we think you should play year round)

• A great way to meet new people

Racquetball and Squash are not:

• Just for young people. People have started playing in their 40’s

• Expensive

• Just for athletes. You can start at any physical level and improve as you learn and play

For those who have joined the club specifically to improve their physical condition (i.e. weight loss, conditioning, etc) racquet sports are much like interval training and can provide more aerobic benefit than a sustained activity such as running a marathon. As an overall workout you can burn over 600 calories per hour and will use all the major muscle groups.

Once you’ve started playing and enjoying the game, it is natural to want to test your abilities against different opponents. For that we have leagues! They are offered year round and at various skill levels so you can be sure to find something to match your current ability.

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AquaticsMerritt Clubs was named the top Aquatics Program in the country by the United States Water Fitness Association from 2007 - 2014. The aquatics program at Merritt Clubs has been designed to promote the physical, social, mental, and emotional well-being of our members and guests.

Most of our pools offer year-round programs for all ages, fitness levels, and abilities. These include group and private swimming lessons, aqua aerobics, aqua arthritis, and deep water classes, as well as competitive master swim clubs, youth swim teams, and triathlon club. We also offer the benefit of “extra-curricular” activities such as aquatics personal training, additional workouts, or relaxing social functions.

Why aquatics works for you:

• At nearly zero gravity, water allows unrestricted movement

• Water creates 12 times the resistance you feel on land

• Exercising in water can reduce water retention, increase circulation, limber and strengthen muscles, increase balance, and provide an aerobic workout at reduced impact, which puts less stress on joints

• Working out in water transcends all ages and fitness levels and provides the benefits of health, well-being, and fun to you and your entire family

Michael Phelps Swim SchoolMerritt Clubs partnered with the Michael Phelps Swim School to provide our members with the best possible instruction and curriculum. The Michael Phelps Swim School is a learn-to-swim program for all ages and abilities with classes offered at our Canton, Eldersburg and Towson locations.

Discovering aquaticsThis gives new members or those new to aquatics an overview of what to expect when getting started in the water. Session covers: Aquatics safety policies, an overview of programs, explanation of pool schedule, and a 15-20 minute stroke techniques session to get started. Contact your aquatics manager to sign up.

Aquatic Personal TrainingAquatic personal training gives you all the benefits of traditional training with the added benefits of the water. Water training allows participants to use a greater range of motion while giving you the benefits of cardio as well as strength training. Ask us how you can get started training in the water.

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The Spa at CanonDay Spa, services and hours:Monday — Friday 9:00a.m. — 8:00p.m.Saturday 9:00a.m. — 7:00p.m.Sunday 10:00a.m. — 6:00p.m.

Merritt Clubs at Canton not only offers top-notch fitness but also Day Spa services. Everyone deserves relaxation and peace of mind. Take some time to slow down and treat your body and mind to something special.

We also offer massage therapy services which have many mental and physical benefits. Let us provide you with an improved state of well-being, comfort, and overall balance. We offer Swedish, deep tissue, pregnancy, and sports massage.

The Spa offers time for you to relax with the conveniences of hair and tanning services. Let us indulge you with a therapeutic scalp massage along with a deep conditioning treatment.

Our on-staff stylists specialize in designer cuts for men and women, single or double process color, high and low lights.

The Spa has several tanning packages and single-session options to choose. Walk-ins and appointments are available. The two large tanning beds are available to members and non-members during day spa hours.

Types of massage offered:

Swedish Massage — This relaxing massage utilizes gliding and kneading strokes with your choice of lotion or oil while gently manipulating your muscles and increasing blood and lymph circulation. Swedish massage lulls your body and mind into a deep state of relaxation, easing everyday aches, pains, and stresses. You experience an improved feeling of well-being, comfort, and overall balance.

Deep Tissue — Muscles are gradually warmed with lotion or oil prior to the application of slow, deep strokes that gently release tension in the deeper layers of your muscles. This type of massage eases deep-seated tension in specific areas that lengthen and loosen the muscles, thereby relieving pain and allowing your body to move more freely and comfortably. Deep tissue massage releases toxins from your muscles and connective tissue, which helps alleviate post-workout soreness and symptoms of everyday stress. It also relieves pain, tingling, and numbness by releasing tight muscles that are pressing on affected nerves and loosens muscle spasms.

Pregnancy Massage — This is generally offered after the first trimester has passed and with the approval of your obstetrics professional. Massage can relieve some of the discomfort caused by pregnancy. A gentle massage and proper positioning is used to maximize the comfort of the pregnant client. Expecting Moms - $5 off 1 hour Tuesdays and Saturdays.

Sports Massage — Sports massage is a great adjunct to your workout or athletic training. A program will be tailored specific to the biomechanics required of your sport. A combination of stretching, Swedish and deep tissue massage may be used towards a general recovery plan from working out or post event cool down.

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Kids’ ClubChildcare is available seven days a week at some Merritt Clubs locations, including morning and evening sessions during the week and limited hours Saturday and Sunday. Here are a few things we would like you to know about Merritt Clubs’ childcare programs:

• Date Night - This is an opportunity to leave your child with us while you enjoy a night out! If interested, please inquire with the Kids’ Club staff or look for signs. Times and dates vary per location. For more details ask your Kids’ Club Manager.

• Crafts and activities - The Kids’ Club offers children a wide range of special crafts and activities. Our goal is not only to provide a safe environment, but also a fun and stimulating one. We offer crafts for various holidays and activities. If you have a suggestion for programs and activities, please let us know.

• General information - The Kids’ Club accepts infants and children 8-weeks to 12 years-of-age. You may leave your child/children with us for up to 2 hours daily for over 1 year old and 1.5 hours for children under 1 year old. There will be a late fee of $1.00 per minute after the 2-hour limit. Only members’ children, signed and scanned in by their parent or grandparents, are to be left with us. We cannot allow guests (cousins, nieces, nephews, or other members’ children). Parents must remain on the premises while children are signed in to the Kids’ Club (outside jogging is not permitted). Once a child is checked into the Kids’ Club, he/she will not be permitted to leave unless properly checked out by their parent. If a child is upset or uncomfortable for a period of ten (10) minutes or longer, the staff has the option to request parental assistance. Staff will call the parent if the child needs a diaper change.

• Discipline - The Kids’ Club staff will use ‘time out’ as a suitable form of discipline. Your child may be placed in time out for any behavior that warrants such. Parents will be called for children who have been placed in time out more than three times (within reason). Incidents that require discipline and compromise the safety of other children may result in a minimum of three (3) days suspension from the Kids’ Club and its programs. Additional appropriate action will be determined on a case-by-case basis by the Kids’ Club Manager and Member Service Manager/Operations Leader.

• Other - Minor illnesses are an unavoidable part of childhood. If a child has a fever of 100° or above, vomiting, or diarrhea, he/she must be symptom free for at least 24 hours before returning to the Kids’ Club. Additionally, any child on antibiotics must be on them for at least 24 hours before he/she will be permitted back in the Kids’ Club. Any child kept home from school due to illness will not be permitted in the Kids’ Club. No snacks or drinks are permitted in the Kids’ Club. In the event of inclement weather, please call the club for possible closings or schedule changes.

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IHRSA PassportMerritt Clubs participate in the International Health and Racquet Sports Association Passport Program. This program entitles members of participating clubs to enjoy guest access at more than 1,700 clubs worldwide when they travel. Guest fees are discounted by at least 50% for a minimum of one visit.

Here’s how it works:• Obtain Valid Passport Identification

- Ask the Manager On Duty at your club for an IHRSA Passport Guest Pass

• Identify an out-of-town club - Visit www.healthclubs.com/passport to locate a club in the area where you will be traveling

• Call ahead - Once you’ve found the club you will be visiting, give them a call before you arrive to verify any guest fees that

may apply as well as to confirm the availability of the facilities you intend to use.

• Present Your Passport - Upon arrival at the club, present your Passport ID, pay the guest fee and you’re in!

Reminders about the IHRSA Passport Program:The IHRSA Passport Program is not intended for temporary membership privileges or for transferring a membership. It is designed for use on a short-term visitation basis only. Passport guests may only visit clubs that are located at least 50 miles away from their home club. Passport guests must honor each club’s rules and regulations regarding guest fees, guest hours, visitation frequency, etc.

Questions or Comments? Contact [email protected].

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Fitness TipsGet Your Move On at Work – While at work, we can spend hours at a time at our desk, barely moving and burning a minimal amount of calories. To remedy this, increase the amount of calories you burn each day at work. Make it a goal to take four tours of the office each day. About every two hours, stand up and stretch your legs! Go for a walk down the hall, up the stairs, or around the building. A five-minute walk break four times a day can lead to an extra hundred calories burned each day!

Great Posture = Happy Back – Back pain is something that will affect over 80% of us at some point in our lives. Ensuring we have a great posture, especially while sitting at our desk, will help prevent back pain from afflicting us and help build a strong core at the same time. To improve your posture, keep these two tips in mind: Keep your shoulder blades flexed together as though you are trying to hold a piece of paper with them and keep your abs flexed, tilting your hips just slightly forward. These two combined will help give you great posture and keep your back feeling great!

I’m Flexible – Flexibility is often one of the most overlooked components of fitness, but in fact, a regular stretching routine will help improve muscle tone, prevent injury, improve posture, and alleviate some lower back pain. Make sure to incorporate stretches at the end of every workout, holding each stretch for a minimum of 30 seconds. Each stretch should be held in a fixed position without bouncing, breathing deeply the entire time. Benefits of regular stretching can usually be noticed almost right away!

Park Far, Get Toned – It’s a great idea to always look for ways to incorporate more activity into each day. With some creativity, we can find opportunities everywhere. While out running errands, park at the opposite end of the parking lot. Take the stairs instead of the elevator; even try walking them two at a time. A few changes in activity level can add up to the difference of a few hundred calories burned each day!

Serious Squats – One of the most functional and all-inclusive exercises out there is the full body squat. Use this exercises to activate your thighs, glutes, core, and back. To start, you won’t need any equipment, just yourself. Stand with your feet slightly wider than shoulder width apart. Place your arms out in front of you for balance. While looking upward the entire time, slowly bend at the hips and knees to lower yourself as low as you can go while still keeping both your feet on the ground. Throughout the motion, keep your abs tight, your back arched and your shoulders back. After a few reps you’ll see that this is truly a full body exercise!

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Six Items to Bring to the Club

Here are 6 things you should always have at the club with you.

A Towel – Even if you don’t shower at the club, you should still bring a towel. Why? Because you should cover every piece of equipment you use. Clubs can be filled with bacteria and a towel will prevent your skin from being exposed to some of it. Also, you can towel off any sweat on your body. (One Pass clubs offer free towel service.)

Deodorant – This is an absolute must! Put deodorant on before you train and after as well.

An iPod or Phone – Since music affects your state of mind and mood, it is a good idea to bring your own tunes with you. While there is music in each of our clubs, bringing your own may be a better way to ensure you will hear the songs that will be best for your workout.

Heart Rate Monitor – A heart rate monitor will determine your heart rate range which will help to keep you on track. For example, if you want to burn fat, you should be in the 60%-70% range during your cardio exercise. Having a heart rate monitor will also let you know if you are overdoing your workout.

A Training Log – This can be useful to record the date you started and each day that you work out, your measurements, body fat percentage, weight, nutrition program, weight training routine, and any other work out data. This helps you to track whether or not your workout regimen is working.

A Workout Partner – It’s always a good idea to bring a friend with you to the club. You can workout together and keep each other company. Additionally, making an “appointment” with your friend will keep you motivated.

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Healthy RecipesVeggie Dip

Ingredients

• 1 cup low fat cottage cheese

• 1/2 tsp. dill weed or chives

• 3 tbsp. milk

Combine ingredients in blender and whirl until smooth. Enjoy with an assortment of raw veggies!

Spinach Tomato and Feta Pizza

Ingredients

• 4 large wheat pitas

• 10 oz. chopped frozen spinach, thawed and drained

• 1/4 cup feta cheese, crumbled

• 1 cup part skim ricotta cheese

• 1/4 tsp. garlic powder

• 1 large tomato, beefsteak, thinly sliced

• 1 tsp. dried oregano

Preheat oven to 400o. Arrange pitas on a large baking sheet. Combine ricotta and garlic powder. Spoon mixture over pitas to within 1/4 inch of the edges. Top with spinach, tomato and feta. Sprinkle with oregano. Bake until edges of pitas are golden, about 12 minutes. Serve warm or at room temperature.

Chocolate Cherry Muffins

Ingredients

• 1 box fat free brownie mix

• 1 cup Fiber One cereal

• 2/3 cup light cherry pie filling

• 1/4 cup light vanilla soy milk

Preheat oven to 400o. In a bowl, mix all ingredients together. Place batter into muffin tins lined with paper or sprayed with non-stick spray. Bake for 20 min.

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Commonly Asked Questions

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Commonly Asked Questions About the Club

How’s the parking?Parking is easy at the club. We have plenty of spaces directly in front of the club, overflow spaces on the side, and during busy times, we also use additional parking in the back of the club.

Do you have lockers and towel service?We have a large number of free day-use lockers at all locations and we offer towel service at one pass locations.

Do I have to have a card to check-in?We will issue you a membership card that makes checking in much easier and faster, but if you forget your card, simply tell the front desk staff and we will take care of you.

Do I have to register for group fitness classes?You must register for classes at all locations. Members must register for all classes via www.merritt.motionvibe.com, our Merritt Clubs app, or one of our convenient kiosks in the clubs. Please check with staff if you need assistance.

What security measures are in place at the club?We take your picture upon joining to protect your account and we have invested in security cameras at all locations.

Can I book training or other club programs by phone?Almost everything we offer, beyond those things included as part of everyone’s base membership, can be booked by calling the club at 1.800.new.shape (1.800.639.7427).

Can I bring my own personal trainer to train me at the club?No. Our liability insurance requires us to permit only trainers who are employees or contractors of the club to provide training services to members and guests of the club. The club has many capable trainers who can work with you. If you contact the club, we can recommend someone to you. Persons providing training services in the club who are not employees or contractors of Merritt Clubs will be required to leave the premises.

How do I bring a guest?Guests are always welcome at the club for a fee. If your guest lives in the club’s marketing area and qualifies for our trial membership, we will be happy to extend the courtesy free of charge. See a Lifestyle Consultant for details.

Can I rent the club?Yes, you may rent the club for parties, birthdays, or events. Ask the front desk for details and information.

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Club SuggestionsHere are a few suggestions that will keep the club moving and safe for all members. We have also included a separate section later in this guide for club policies.

• Always carry a workout towel and clean up after yourself on each piece of equipment you use. The club furnishes spray cleaner or gym wipes throughout the club and we ask that you wipe each piece of equipment after you finish with it.

• Allow others to work in between sets. If you are using a piece of equipment for multiple sets, please allow other members to share with you while you are resting.

• Clean outfits please. Clean, comfortable clothing is encouraged.

• Be safe at all times. Use the collars on the weights, be aware of where other members are working out, replace all weights after each use, and do not do any exercises or movements that may endanger yourself or other members.

• Watch your language. Questionable language offends many of our members and will not be tolerated.

• Keep your personal things off the workout floors. Gym bags and other personal workout items are not allowed on the floor due to the hazard they may present to members. Lockers are available for gym bags. We encourage the use of lock boxes behind the front desk for your valuables.

• Please help keep the rest rooms and locker rooms safe and clean by cleaning up after yourself. Wipe the counters, flush the toilets, and please shut your lockers after each use.

• Strong perfumes and colognes are not recommended.

• Please shower before entering the pools, especially after athletic activity.

• We ask that all members are left to enjoy their privacy and peace and that no one solicits or bothers other members when they are in the facility.

• Wear athletic shoes. No open-toed shoes, flip-flops or bare feet are allowed on the fitness floor.

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How to Get the Most Out of Your First Six Weeks as a Member

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Your First Six WeeksMany of our members start their fitness program with their own agenda and simply want to know how they can get the most out of their fitness experience in the shortest period of time. Keeping this in mind, we asked the National Academy of Sports Medicine (NASM), the industry’s premier certification company for fitness professionals, to offer their suggestions as to how a member can get the most from their memberships. The following are their suggestions as to how you can be more successful in your personal search for fitness:

Know Your Club

1. Make sure you know and understand all the services and amenities your club offers so you can work with the staff to create a map to success. Many members start first and find out later that the club offers support and guidance in areas that will help them reach their goals that much quicker.

2. Have your Lifestyle Consultant or Manager introduce you to someone in the fitness department so you have a point of contact for questions related to your goals – book your first results appointment upon joining the club.

3. Explore the facility and acquaint yourself with all the programs, services, and equipment available; look for your favorites, and try something new.

Know Yourself

1. Work with the fitness staff to complete a comprehensive assessment of your current fitness levels, including movement, general health screening, and fitness history. These factors are critical in building a successful plan for reaching your goals.

2. Create a realistic schedule that is fun and empowering – many new members dive in too fast and over-commit their time and energy. Build a plan that fits into your current lifestyle and increase your commitment a little at a time. Schedule your time at the club and book it in advance.

3. Hiring a personal trainer short-term or long-term is a great way to make sure you can get the most out of your membership. A qualified trainer will save you tremendous time and help you focus on your goals by creating a concise individualized plan. Working with a personal trainer also creates accountability for your time scheduled and keeps you motivated.

4. Utilize both the fitness and nutrition services your club provides to maximize your efforts and achieve your goals. Your club provides several options, from specific nutritional guidance and programs to convenient supplements and snacks – use this expertise and these tools to accelerate your success.

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Your First Six Weeks Continued

5. Take advantage of our trainers. Use them to help you learn new equipment and build rapport with them to help you create accountability and adherence to your goals.

6. Leverage the variety your club offers – an example would be to incorporate group exercise into your program for variation and motivation. By incorporating new activities and exploring other areas of the club you will truly maximize your membership and your outcomes.

Fitness and Nutrition Tips

1. Work with a professional to assess your current level of fitness, outline an individualized fitness and nutrition program, and follow up every 4 to 6 weeks to evaluate progress and spice it up.

2. Your complete fitness plan must include flexibility, core, balance, reactive, strength, and power training combined with a well-rounded nutrition and cardiovascular program. All of these elements are crucial to the overall success of your plan.

3. Monitor your fitness and nutrition plan as you progress – training and nutrition programs should energize you and leave you feeling relaxed. Be cautious not to over-train or modify your diet too severely as this will cause soreness, fatigue, and discomfort.

4. Work to spread your meals throughout the day. Four to 6 smaller meals tend to help you curb your appetite and provide sustained energy throughout the day. Utilize your club’s nutritional programs and tools to track calorie intake and calories burned.

5. Hydration is critical to the overall success of your fitness and nutrition program. On average, a person should consume approximately 64 ounces of water per day. Those participating in a fat loss program should drink an additional eight ounces of water for every 25 pounds they carry above their ideal weight. Water intake will increase beyond these basic recommendations with strenuous exercise.

Work with a fitness professional to implement an individualized, progressive fitness plan. Reaching your goals faster and more effectively relies on sticking to your plan and progressively increasing your activity and intensity. Minutes, hours, days and weeks, are wasted in the club without a plan to succeed – the right plan will help you achieve results faster than you ever imagined.

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Club Policies and Membership Guidelines

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Club Policies and Membership Guidelines

We mentioned some suggestions for member etiquette earlier in our club guide, but we also want to make our new members aware that we do have set guidelines in place that ensure the safety and comfort of all members at all times. If you have any questions about these, please see a staff member before you begin your workout.

Acknowledge that you are physically able to engage in any activity, program, or training provided and agree that all exercises and use of this facility are undertaken at your sole risk. You also agree to accept full responsibility for all personal belongings. Derogatory remarks involving any other member or club personnel will not be permitted.

Proper Clothing and Hygiene

• Appropriate athletic shoes only. No street shoes, boots, sandals or open-toed shoes are allowed in the fitness areas.

• Shorts, sweat pants, tee shirts, tank tops, and spandex accessories may be worn if deemed appropriate by the club management.

• Clean workout clothing is required. The management will address unsatisfactory hygiene conditions and corrective action may be required.

• All other clothing and shoes must be kept in lockers. Please keep all valuables at home. We are not responsible for any lost or stolen items.

• Please avoid the use of heavy perfume or cologne.

• No belt buckles, blue jeans, or loose jewelry may be worn in the workout area.

Equipment and Cardiovascular Areas

• Please be courteous at all times.

• Allow others to work in during your rest periods.

• Keep hands and feet away from all moving parts and weight stacks.

• Do not attempt to repair or adjust any equipment that has malfunctioned. Report to the front desk or fitness staff.

• Report any equipment problem immediately to the staff.

• Use your workout towel or gym wipes to wipe off equipment and benches after each use.

• If you are unfamiliar with the use of any equipment, please ask a staff member for assistance.

• Children under the age of 14 are not allowed in any of the weight or cardiovascular areas until they have completed the Junior Fitness certification.

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Club Policies and Membership Guidelines Continued

Weight room areas

• Again, be courteous at all times. Allow others to work in during rest periods.

• Rack all weights after each use.

• If dumbbells appear loose or cracked, report the item to the staff immediately.

• Always use a spotter when attempting maximum weight.

• Collars and clips must be used for free bar lifting.

• Wipe down equipment when finished with wipes provided in club.

• Please do not drop weights.

Food and drink in the club

• Water bottles with spill-proof lids are allowed in all areas of the club.

• Please consume all food items, shakes, and supplements at the juice bar.

Pool areas

• Please shower before entering the pool, especially after other athletic activity.

• Swim diapers are permitted in the rec pool only. (Towson and Eldersburg clubs only)

• Appropriate swim wear must be worn in the pool.

• Please circle swim when other members are present in lanes.

NondiscriminationMerritt Clubs are nondiscriminatory facilities. There will be no discrimination in the use of the facilities or participation in the Clubs’ programs on the basis of race, creed, color, national origin, marital status, sexual orientation, gender identity or disability. Merritt Clubs will not tolerate behavior by members or guests in violation of this policy.

Email [email protected] for questions or more information.

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We’re on a Mission at Merritt

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• We are the only health and fitness facility in town that offers a Results Program membership. Not for just a sin-gle workout, but for a full 4 weeks with no risk.

• We have been in the fitness business for over 39 years, under the same local ownership and management.

• Ranked #1 Largest Operating Fitness Chain by Baltimore Business Journal 3 years in a row.

• Voted Best of the Best by Club Industry.

• Voted Top Gym in Maryland by Baltimore Magazine and Baltimore Guide.

• Voted Best Place to Workout by City Paper readers poll.

• Voted Top Aquatics Program in the US by the United States Water Fitness Association.

• We support The American Heart Association, The Arthritis Foundation, American Cancer Society and MACMA - Award of Excellence Program.

• Our partners in good health include:

Share Your Merritt Clubs Experience……with your 3 closest friends! These LUCKY friends and their families will get a 5-day free VIP guest pass to come in as your personal guests to use the facility. See a Lifestyle Consultant for more information.

Check Us Out On Social Media

Things to Know About Us

@MerrittClubs/MerrittClubs /MerrittClubs MerrittClubs /MerrittClubs

Documents

Welcome to Merritt Clubs · 2017-01-30 · 2. 24hr CRANBROOK 598 Cranbrook Rd., Cockeysville 21030 410-683-1800 3. 24hr DOWNTOWN 210 E. Centre St., Baltimore 21202 410-332-0906 4