`;\n const iconCheckElements = document.querySelectorAll(\".step-label .icon-check\");\n iconCheckElements.forEach((icon, index) => {\n icon.textContent = `${index + 1}`;\n icon.classList.remove('icon-check');\n });\n let bridgeSpans = document.querySelectorAll(\".bridge\");\n let newBridgeCheck = document.querySelector(\".new-bridge\");\n !newBridgeCheck && bridgeSpans.forEach((bridgeSpan) => {\n let newBridgeSpan = document.createElement(\"span\");\n newBridgeSpan.classList.add('bridge', 'new-bridge');\n bridgeSpan.parentNode.insertBefore(newBridgeSpan, bridgeSpan.nextSibling);\n });\n\n let currentUrl = window.location.href;\n // Disclosure\n if (currentUrl.toLowerCase().includes(\"plans\")) {\n let labelElement = document.querySelector('label[for=\"phoneNumber\"]');\n if (labelElement) labelElement.innerHTML = 'Mobile Phone Number*';\n if (vwo_$('footer.signup .disclosure').length <= 0) {\n vwo_$('footer').prepend(\n `
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Terms & Conditions
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By providing your contact information, you consent to be contacted by Anytime Fitness, LLC, its affiliates, master franchisees and/or its franchisees and their authorized designees, through email, telephone, text message, or by other means, some of which may be from an automated service, as well as any other communication described in our Privacy Policy. For mobile messaging, message and data rates apply and consent is not required to become a member. Data collected will be sent outside your jurisdiction and to the United States and will be governed by our Privacy Policy, as it may be updated or amended. Full terms and conditions can be found at: www.anytimefitness.com or your local Anytime Fitness club.\n
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For California Residents
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Please review if you are a California resident, and to comply with Section 1798.100(b) of the California Consumer Privacy Act. For information regarding the categories of personal information collected about you, and the purposes for which your information will be used, please visit Anytime Fitness, LLC’s Privacy Notice for California Residents.
`\n );\n }\n\n vwo_$('footer.signup.forms').css('padding', '0 0 4rem');\n }\n\n\n // Account\n if (currentUrl.toLowerCase().includes(\"account\")) {\n /* EDITELEMENT */\n vwo_$(\".form-headline\").html(\"Create Your Account\");\n /* REMOVE */\n vwo_$(\".btn-clear\").vwoCss({ \"display\": \"none !important\" });\n }\n\n // Address\n if (currentUrl.toLowerCase().includes(\"address\")) {\n /* EDITELEMENT */\n vwo_$(\".form-headline\").html(\"Enter Address\");\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 3 bridge spans and change their background color\n for (let i = 0; i < 3 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n if (vwo_$('.margin-bottom').length <= 0) {\n vwo_$('.form-header').append('
* Indicates a required field
');\n }\n }\n\n // Review\n if (currentUrl.toLowerCase().includes(\"review\")) {\n vwo_$(\".form-headline\").html(\"Review Your Plan\");\n let elements = document.querySelectorAll('.display-plans .item');\n vwo_$(\".display-plans .item\").vwoCss({ \"box-shadow\": \"none\", \"border\": \"1px solid #707070\", \"border-radius\": \"8px\" });\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 5 bridge spans and change their background color\n for (let i = 0; i < 5 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n document.querySelectorAll('h4 br').forEach(function (brElement) {\n brElement.remove();\n });\n document.querySelectorAll('p.disclosure').forEach(function (paragraph) {\n if (paragraph.innerHTML.trim() === 'You will have access to over 4,000 Anytime Fitness clubs worldwide! How cool is that?') {\n paragraph.textContent = paragraph.textContent.replace('4,000', '5,000');\n }\n });\n /* EDITELEMENT */\n vwo_$(\".bod > ul:nth-of-type(1) > li:nth-of-type(4)\").vwoCss({ \"border-bottom-style\": \"none !important\" });\n }\n\n // Terms\n if (currentUrl.toLowerCase().includes(\"terms\")) {\n vwo_$(\".form-headline\").html(\"Terms & Conditions\");\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 7 bridge spans and change their background color\n for (let i = 0; i < 7 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n // Select the first paragraph element\n const firstParagraph = document.querySelector('.terms-segment p');\n\n // Select the first child paragraph within the first paragraph element\n const firstChildParagraph = firstParagraph.querySelector('p');\n\n // Remove the tags from the first child paragraph\n const strongTags = firstChildParagraph.querySelectorAll('strong');\n strongTags.forEach(tag => tag.outerHTML = tag.innerHTML);\n\n // Check if you need to replace the content without the tags inside the first paragraph child\n const searchText = \"MEMBERS’ RIGHT TO CANCEL:\";\n const textContent = firstChildParagraph.textContent;\n const index = textContent.indexOf(searchText);\n\n if (index !== -1) {\n const strongText = textContent.substring(index, index + searchText.length);\n const newHTML = textContent.replace(strongText, `${strongText}`);\n\n firstChildParagraph.innerHTML = newHTML;\n }\n }\n\n // Agreement Actions on Terms and Success pages\n const download = document.querySelectorAll('span.icon.icon-cloud-download');\n if (download) download.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n spanElement.parentNode.innerHTML = ``;\n });\n const printer = document.querySelectorAll('span.icon.icon-print2');\n if (printer) printer.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n svgElement.innerHTML = `\n \n `;\n spanElement.parentNode.innerHTML = ``;\n });\n let anchorElements = document.querySelectorAll('.agreement-actions a');\n if (anchorElements) anchorElements.forEach(anchorElement => {\n anchorElement.setAttribute('href', 'javascript:;');\n });\n\n // Billing\n if (currentUrl.toLowerCase().includes(\"billing\")) {\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 9 bridge spans and change their background color\n for (let i = 0; i < 9 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n vwo_$(\".form-headline\").html(\"Payment\");\n vwo_$('.form-headline').css('text-align', 'left');\n if (vwo_$(\"#billing .secure-payment\").length <= 0) {\n vwo_$(\"#billing .icon-lock.pull-left\").append(`
Secure Payment
`);\n }\n vwo_$(\"#billing .icon-lock.pull-left\").each(function () {\n var destP = vwo_$(\"#main\"),\n dest = vwo_$(\"#abcPayPage\");\n if (dest.length)\n dest.before(this);\n else\n destP.append(this);\n });\n vwo_$(\"#billing p.text-left:not(.disclosure)\").each(function () {\n var dest = vwo_$(\"#abcPayPage\");\n if (dest.length)\n vwo_$(\"#abcPayPage\").before(this);\n this.classList.add(\"mb-0\", \"mb-lg-3\", \"pb-4\");\n });\n // Select the first element to be wrapped\n var firstElement = document.querySelector('#billing .icon-lock.pull-left');\n\n // Select the second element to be wrapped\n var secondElement = document.querySelector('#billing p.text-left:not(.disclosure)');\n\n // Create a new div element with the class \"bg-light-gray\"\n var divElement = document.createElement('div');\n divElement.className = 'bg-dark-purple mx-auto';\n if (!vwo_$('.bg-dark-purple.mx-auto').length) {\n // Insert the created div element before the first element\n firstElement.parentNode.insertBefore(divElement, firstElement);\n\n // Move the first to the newly created div\n divElement.appendChild(firstElement);\n\n // Move the second element inside the newly created div\n divElement.appendChild(secondElement);\n }\n let container = document.querySelector('.form-container.form-width-sml:nth-of-type(1)');\n\n // Select all the ` ` elements inside the container\n let brElements = container.querySelectorAll('br');\n\n // Determine the number of ` ` elements to remove\n let elementsToRemove = 3;\n\n // Remove the last three ` ` elements\n for (let i = brElements.length - 1; i >= 0 && elementsToRemove > 0; i--) {\n container.removeChild(brElements[i]);\n elementsToRemove--;\n }\n let element = document.querySelector('#billing .form-footer .btn-rounded');\n\n // Change the text content to \"Submit\"\n if (element) {\n element.textContent = \"Submit\";\n }\n }\n\n // Success\n if (currentUrl.toLowerCase().includes(\"success\")) {\n // Add font awesome links\n const linkElement = document.createElement('link');\n\n // Set attributes for the link element\n linkElement.rel = 'stylesheet';\n linkElement.href = 'https://cdnjs.cloudflare.com/ajax/libs/font-awesome/5.15.3/css/all.min.css';\n\n // Append the link element to the head of the HTML document\n document.head.appendChild(linkElement);\n const heroGymElement = document.querySelector('section.hero.hero-gym');\n if (heroGymElement) heroGymElement.classList.add('bg-line-blend-aqua-5');\n const successMsg = document.querySelector('.success-msg');\n if (vwo_$('.container.bg-white.text.center').length <= 0) {\n successMsg.style.marginTop = 0;\n successMsg.innerHTML = `
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Success! Congrats on becoming a member.
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We sent a confirmation email which includes your membership confirmation and receipt.
\n
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\n
`;\n }\n vwo_$(\".whats-next > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Next Steps\");\n vwo_$(\"h2 strong span\").vwoCss({ \"font-size\": \"1.25rem\" });\n vwo_$(\"#success figcaption.hero-content.slim\").each(function () {\n if (vwo_$(\".success-msg .col\").length) vwo_$(\".success-msg .col\").append(this);\n });\n const whatsNextParent = document.querySelector('.whats-next');\n\n if (whatsNextParent) {\n // Create a new section element with the class 'bg-gray' and a div with the class 'container'\n const containerDiv = document.createElement('div');\n containerDiv.classList.add('container', 'my-4');\n\n const sectionElement = document.createElement('section');\n sectionElement.classList.add('bg-gray', 'py-5');\n\n // Move all children of .whats-next into the new section.bg-gray element\n Array.from(whatsNextParent.children).forEach(childElement => {\n\n // Check if the child element has the classes 'd-block', 'd-sm-flex', and 'py-4'\n if (!childElement.classList.contains('d-block') && !childElement.classList.contains('d-sm-flex') && !childElement.classList.contains('py-4')) {\n containerDiv.appendChild(childElement.cloneNode(true));\n whatsNextParent.removeChild(childElement);\n }\n });\n\n // Append the section.bg-gray element into the div.container\n sectionElement.appendChild(containerDiv);\n\n const heroElement = document.querySelector('.hero.hero-gym');\n // Append the new container with filtered elements to the body of the document\n if (heroElement) heroElement.insertAdjacentElement('afterend', sectionElement);\n }\n const leadParagraph = document.querySelector('.bg-gray p.lead');\n const phoneNumber = document.querySelector('.bg-gray a.phone').innerHTML;\n if (leadParagraph) {\n leadParagraph.classList.add('px-0', 'px-lg-5', 'px-xl-0');\n // Update the content of the paragraph with the dynamically fetched phone number\n leadParagraph.innerHTML = `Our gym staff will reach out to you to schedule a time to pick up your access passes.\n Or if you’re excited to get in here, just call us at ${phoneNumber}.`;\n }\n /* EDITELEMENT */\n vwo_$(\".mr-4 > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Download the AF app\");\n /* EDITELEMENT */\n vwo_$(\".my-4 > div:nth-of-type(1) > p:nth-of-type(1) > span:nth-of-type(1)\").html(\"Using the AF App, you can access the club 24/7 as well as any Anytime Fitness worldwide.\");\n if (vwo_$('.next-step-1').length <= 0) {\n const iconGpsMarkers = document.querySelector('.icon-gps-markers');\n const iconGroupEx = document.querySelector('.icon-groupex-fill');\n const iconMobilePhone = document.querySelector('.icon-mobile-phone');\n if (iconGpsMarkers) {\n // HTML content to be inserted\n const htmlContent = '
1. Get Your Access Pass
';\n // Insert the HTML content adjacent after the .icon-gps-markers element\n iconGpsMarkers.insertAdjacentHTML('afterend', htmlContent);\n }\n if (iconGroupEx) {\n // HTML content to be inserted\n const htmlContent = '
2. Get FREE Consultation
';\n // Insert the HTML content adjacent after the .icon-gps-markers element\n iconGroupEx.insertAdjacentHTML('afterend', htmlContent);\n }\n if (iconMobilePhone) {\n // HTML content to be inserted\n const htmlContent = '
3. Download the AF App
';\n // Insert the HTML content adjacent after the .icon-gps-markers element\n iconMobilePhone.insertAdjacentHTML('afterend', htmlContent);\n }\n }\n const elements = document.querySelectorAll('.bg-gray .container .d-flex.align-items-start');\n\n if (elements.length > 0) {\n // Create a new div element with the class 'd-flex'\n const divWrapper = document.createElement('div');\n divWrapper.classList.add('d-flex', 'next-steps', 'flex-column', 'flex-md-row', 'mt-4', 'pt-2');\n\n // Move each selected element into the new div container\n elements.forEach(element => {\n // Create a copy of the element without the 'd-flex' and 'align-items-start' classes\n const elementCopy = element.cloneNode(true);\n elementCopy.classList.remove('d-flex', 'align-items-start');\n\n // Append the updated element to the new div container\n divWrapper.appendChild(elementCopy);\n\n // Remove the element with classes 'd-flex align-items-start' from its original parent\n element.parentNode.removeChild(element);\n });\n\n const lead = document.querySelector('.bg-gray .lead');\n // Append the new container with filtered elements to the body of the document\n if (lead) lead.insertAdjacentElement('afterend', divWrapper);\n }\n const removeFlex = document.querySelectorAll('.bg-white .d-block.d-sm-flex.py-4');\n\n removeFlex.forEach(element => {\n // Check if the element has the class 'd-sm-flex'\n if (element.classList.contains('d-sm-flex')) {\n element.classList.remove('d-sm-flex'); // Remove the class 'd-sm-flex'\n }\n });\n vwo_$(\"#success .staffed-hours\").each(function () {\n if (vwo_$(\".cta\").length) {\n const cta = document.querySelector('.cta');\n if (cta) cta.insertAdjacentElement('afterend', this);\n }\n });\n // Move Facebook Inside the column\n vwo_$(\"#success section.bg-white p.text-center a\").vwoCss({ \"display\": \"none\" });\n const newAElement = document.createElement('a');\n const facebookLink = document.querySelector(\"#success section.bg-white p.text-center a\").href;\n newAElement.classList.add('cta-item');\n newAElement.href = facebookLink;\n newAElement.setAttribute('data-toggle', 'lightbox');\n newAElement.setAttribute('data-gallery', 'gym-photos');\n\n // Add the inner HTML content to the anchor element\n newAElement.innerHTML = '' +\n '
Join Facebook Page
';\n\n // Select the parent element with the class .cta and the second col-sm-4 element\n const ctaParent = document.querySelector('.cta');\n const secondCol = ctaParent.querySelector('.col-sm-4:nth-of-type(2)');\n\n if (ctaParent && secondCol) {\n // Append the new anchor element to the second col-sm-4 element\n secondCol.appendChild(newAElement);\n }\n const container = document.querySelector('.cta .row');\n\n if (container) {\n // Get the col-sm-4 elements\n const colElements = container.querySelectorAll('.col-sm-4');\n\n if (colElements.length >= 2) {\n // Swap the position of the first two col-sm-4 elements in the container\n const firstElement = colElements[0];\n const secondElement = colElements[1];\n\n // Insert the second element before the first element to switch positions\n container.insertBefore(secondElement, firstElement);\n }\n }\n const iconBinoculars = document.querySelector('.cta span.icon.icon-binoculars');\n if (iconBinoculars) {\n const newIcon = document.createElement('i');\n newIcon.classList.add('icon-binoculars2');\n iconBinoculars.parentNode.replaceChild(newIcon, iconBinoculars);\n }\n const iconPin = document.querySelector('.cta span.icon.icon-pin');\n if (iconPin) {\n const newIcon = document.createElement('i');\n newIcon.classList.add('icon-geo');\n iconPin.parentNode.replaceChild(newIcon, iconPin);\n }\n const staffedHoursHeader = document.querySelector('.staffed-hours h2');\n if (staffedHoursHeader) {\n // Capitalize only the first letter of the text content\n let textContent = staffedHoursHeader.textContent;\n staffedHoursHeader.textContent = textContent.charAt(0).toUpperCase() + textContent.slice(1).toLowerCase();\n }\n vwo_$(\".mr-4\").vwoAttr({ \"class\": { \"removedClasses\": [\"mr-4\"] } });\n vwo_$(\".d-block > div:nth-of-type(2)\").vwoAttr({ \"class\": { \"addedClasses\": [\"d-flex\", \"flex-column\", \"flex-sm-row\", \"app-links\", \"justify-content-center\", \"mt-4\", \"pt-2\"] } });\n }\n\n // Contact Us\n if (currentUrl.toLowerCase().includes(\"contactus\")) {\n let aside = document.querySelector('aside');\n if (aside) aside.style.display = 'none';\n const diffText = document.querySelector('.navbar li:nth-of-type(1) a').innerHTML;\n const formHeader = document.querySelector('.form-header');\n\n if (diffText && formHeader) {\n // Create a new h1 element with class 'step-header' containing the diffText\n const newH1 = document.createElement('h1');\n newH1.classList.add('step-header', 'text-center');\n newH1.innerHTML = diffText;\n\n // Create another h1 element with text 'Join Now'\n const joinNowH1 = document.createElement('h1');\n joinNowH1.innerHTML = 'Join Now';\n\n // Append the joinNowH1 element before the new h1 element and diffText\n newH1.append(joinNowH1);\n\n // Prepend the new h1 element with class 'step-header' to the form header\n formHeader.prepend(newH1);\n\n }\n }\n\n if (currentUrl.toLowerCase().includes(\"plans\")) {\n let modalElement = document.createElement(\"div\");\n modalElement.className = \"modal\";\n modalElement.id = \"afpModal\";\n modalElement.setAttribute(\"tabindex\", \"-1\");\n modalElement.setAttribute(\"role\", \"dialog\");\n modalElement.setAttribute(\"aria-labelledby\", \"afpModal\");\n modalElement.setAttribute(\"aria-hidden\", \"true\");\n\n let modalDialog = document.createElement(\"div\");\n modalDialog.className = \"modal-dialog\";\n modalDialog.setAttribute(\"role\", \"document\");\n\n let modalContent = document.createElement(\"div\");\n modalContent.className = \"modal-content\";\n\n let modalHeader = document.createElement(\"div\");\n modalHeader.className = \"modal-header\";\n let h5Title = document.createElement(\"h5\");\n h5Title.className = \"modal-title\";\n h5Title.id = \"afpModal\";\n h5Title.innerText = \"*APPLE FITNESS+ TERMS & CONDITIONS\";\n let closeButton = document.createElement(\"button\");\n closeButton.type = \"button\";\n closeButton.className = \"close\";\n closeButton.id = \"closeModalBtn\";\n closeButton.setAttribute(\"data-dismiss\", \"modal\");\n closeButton.setAttribute(\"aria-label\", \"Close\");\n closeButton.innerHTML = `×`;\n\n modalHeader.appendChild(h5Title);\n modalHeader.appendChild(closeButton);\n\n let modalBody = document.createElement(\"div\");\n modalBody.className = \"modal-body\";\n modalBody.innerHTML = `\n
Fitness+ Trial Offer: Offer open to new Anytime Fitness®️ customers, local residents to participating locations in the United States & Canada, only. Photo ID required. Offer valid for 1 or 7 days’ (as applicable) access to participating Anytime Fitness location plus up to 3 months access to Apple Fitness+℠ beginning on eligible device activation. Prior Fitness+ subscribers will qualify for 2 months. Fitness+ requires a subscription & Apple ID with payment card on file. After trial ends, payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
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Existing Anytime Members: Offer open to existing Anytime Fitness®️ members of participating locations in the United States & Canada, only. Offer valid for access to Apple Fitness+℠ access begins on eligible device activation & continues for 3 months. Fitness+ requires a subscription & Apple ID with payment card on file. Reactivation of the offer is required every 3 months to maintain access. If free access ends payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile application. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
\n `;\n\n modalContent.appendChild(modalHeader);\n modalContent.appendChild(modalBody);\n\n modalDialog.appendChild(modalContent);\n\n modalElement.appendChild(modalDialog);\n\n document.body.appendChild(modalElement);\n\n const modal = document.getElementById('afpModal');\n const openModalBtn = document.getElementById('openModalBtn');\n // const openModalBtn = document.querySelector('.btn-modal');\n const closeModalBtn = document.getElementById('closeModalBtn');\n const modalWindow = document.querySelector('.modal-dialog');\n // const cancelBtn = document.getElementById('cancelBtn');\n // const confirmBtn = document.getElementById('confirmBtn');\n\n // Open modal function\n function openModal() {\n modal.style.display = 'block';\n }\n\n // Close modal function\n function closeModal() {\n modal.style.display = 'none';\n }\n\n // Event listeners for opening and closing the modal\n openModalBtn && openModalBtn.addEventListener('click', openModal);\n closeModalBtn && closeModalBtn.addEventListener('click', closeModal);\n // cancelBtn.addEventListener('click', closeModal);\n\n // Close modal if user clicks outside of it\n window.addEventListener('click', function (event) {\n if (event.target === modalWindow) {\n closeModal();\n }\n });\n\n // Optional: Close modal with Escape key\n document.addEventListener('keydown', function (event) {\n if (event.key === 'Escape' && modal.style.display === 'block') {\n closeModal();\n }\n });\n\n\n let elements = document.querySelectorAll('.display-plans .item');\n elements.forEach(element => {\n element.style.boxShadow = '0 0 10px 0 rgba(0, 0, 0, 0.2)';\n });\n }\n\n // Miscellaneous Global Styling\n /* EDITELEMENT */\n vwo_$(\".p-2 > p:nth-of-type(2)\").vwoAttr({ \"class\": { \"removedClasses\": [\"mb-0\"] } });\n /* EDITELEMENT */\n vwo_$(\".step-header\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-md-4\"] } });\n /* EDITELEMENT */\n vwo_$(\".form-footer\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-4\", \"pt-2\"] } });\n\n /* CONTENT */\n vwo_$(\"#plans > div:nth-of-type(1) > div:nth-of-type(1) > h1:nth-of-type(1) > strong:nth-of-type(1)\").replaceWith(\"Select the plan that works for you.\");\n /* EDITELEMENT */\n vwo_$(\"#plans > div:nth-of-type(1) > p:nth-of-type(1)\").vwoAttr({ \"class\": { \"addedClasses\": [\"text-gray\"], \"removedClasses\": [\"text-white\"] } });\n /* EDITELEMENT */\n vwo_$(\".col-md-4 > a:nth-of-type(1)\").vwoAttr({ \"class\": { \"addedClasses\": [\"btn-outline-primary\", \"fw-800\"], \"removedClasses\": [\"btn-white\"] } });\n /* CONTENT */\n vwo_$(\".disclosure .mt-0\").replaceWith(\"
`,t.innerHTML="TAKE ADVANTAGE TODAY. JOIN AT THE GYM."))):(t=document.querySelector("div.form-body h3"),e=document.querySelector("div[data-join-online-promo-plan-url], li.active[data-join-online-promo-plan-url]"),e&&(o=e.getAttribute("data-join-online-promo-plan-url"),e&&!document.querySelector(".join-online-container")&&(document.querySelector(".step3-content").innerHTML+=`\n
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Join Online to Get Started Today
\n
Complete your membership signup in minutes—right now.
By providing your contact information, you consent to be contacted by Anytime Fitness, LLC, its affiliates, master franchisees and/or its franchisees and their authorized designees, through email, telephone, text message, or by other means, some of which may be from an automated service, as well as any other communication described in our Privacy Policy, which can be found at: https://www.anytimefitness.com/privacy/. For mobile messaging, message and data rates apply and consent is not required to become a member. Data collected will be sent outside your jurisdiction and to the United States and will be governed by our Privacy Policy, as it may be updated or amended. Full terms and conditions can be found at: www.anytimefitness.com or your local Anytime Fitness club.
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Have you ever been in the stretching area of your gym and noticed a circular piece of foam just sitting there? We have too! Most people don’t know that they don’t have to spend thousands of dollars with a massage therapist or personal trainer to get a good deep tissue massage. Today, we dig into what a foam roller is, how to use it, and why it’s beneficial for your workout routine!
What Is Foam Rolling?
Foam rolling is a self-myofascial release technique used to alleviate muscle pain, help sore muscles, and increase blood flow. Fascia is a connective tissue that makes up the soft tissue within the human body. It wraps around muscles and internal organs to separate and stabilize them. Normally, fascia is great at doing its job, but sometimes it can tighten around muscles and cause knots, also known as trigger points or adhesions, in muscle tissue. That’s where self-myofascial release comes in.
Self-myofascial release is the term used in physical therapy to describe foam rolling. It essentially means self-massaging your own fascia tissue to release the stress within fascia and soothe sore muscles. Using a foam roller or muscle roller is an easy way to administer this self-massage, without going to a physical therapist. Foam rolling uses body weight to generate direct pressure to the “knots” or trigger points in the body. Often thought of as an “athlete’s only” piece of equipment, the foam roller is a great tool for anyone needing to release muscle tension (and we ALL have a bit of muscle tension from sitting too long, exercise, or general tension). You can foam roll just about any body part, from your neck to your IT band. Imagine using a rolling pin to roll out lumps in bread dough and you’ll get the picture.
What Are The Benefits?
Rolling is beneficial before and after your workout, though people have different preferences on when to roll. Foam rolling prior to a workout can help decrease muscle density and allow for a better warm-up. Rolling after a workout can aid in recovery for sore muscles after strenuous exercise. There’s really no wrong time to do the thing – just make sure you do it! Other benefits of self-myofascial release include:
Improvement in joint range of motion
Ease of muscle soreness and joint stress
Help in maintaining functional muscular length
There’s also some evidence that foam rolling can help alleviate chronic pain. For most people, chronic pain occurs after an injury or health condition. Chronic pain is associated with signals that fire from the nervous system, and studies have shown that foam rolling has positive benefits for your nervous system. Foam rolling can also help treat trigger spots that might be causing chronic pain, which is why many physical therapists often recommend it.
The Roller
The roller is a foam cylinder and it comes in a variety of sizes. Most commonly in the gym setting, you’ll see a longer roller, measuring 36 inches with a 6-inch diameter. The density of the foam can vary as well. If you’re new to foam rolling or have particularly tight muscles or trigger points, opt for a softer foam roll. Typically, white rollers are softer, while blue or black rollers tend to be firmer, so if you’re not sure how much pressure to start with, we recommend trying a white roller first.
Foam rollers are not to be confused with muscle rollers, although the terms for both things are sometimes used interchangeably. Muscle rollers are also called muscle roller sticks, which is a helpful way to differentiate the two. Muscle roller sticks are long and thin, with handles at either end and a flexible, rubber or plastic roller section in the middle. As opposed to muscle roller sticks, foam rollers are large, thick cylinders of foam, without handles. While both foam rollers and muscle roller sticks help roll your muscles – which is where the muscle roller confusion comes from! – muscle roller sticks are more specific and targeted than foam rollers.
Furthermore, foam rollers are far more likely to be found in a gym than muscle roller sticks, which is why we wanted to share all the information you need to know to try one!
If you don’t have a foam roller, you can also use something like a tennis ball or lacrosse ball for self-massage. You won’t be able to hit large regions, like your lower back, but you can still apply pressure to knots and trigger points. We’d recommend a tennis ball over a lacrosse ball, because we like the extra give, but you can use whatever suits your preference! The best foam roller is whatever you feel gives you the best results.
Key Points for Foam Rolling
Rolling can be effective for many muscles, including calves, hamstrings, glutes, quadriceps, hip flexors, latissimus dorsi, and the thoracic spine. There’s no specific order in which you need to foam roll; you can do what works best for you. Place the foam roller under each muscle group and roll, using long strokes, for 60 seconds until a tender area is found. Once a knot is found, maintain pressure on the knot or trigger point for 30 to 60 seconds by moving back and forth over that surface area. For example, start by rolling your leg muscles, and once you find a point of tension, for example in your calves, continue to roll the calf muscles for 30 to 60 seconds.
Follow up by performing a stretch for each muscle group you just have rolled for maximal benefit.
Tips for Foam Rolling
Sometimes, it hurts so good! Sometimes, things like foam rolling might be a little uncomfortable and that’s ok. Stick with it!
Spend at least one minute per area when you foam roll to make sure you’re making an impact.
Find a friend to hold you accountable to foam rolling after a workout. Think of it as your new cool down!
Easy Foam Roller Routine
Try these simple foam roller exercises and stretches to target areas where most everyone could use a little self-massage love: the upper back, and leg muscles including glutes and thighs.
Foam Roller: Thoracic Spine (Upper Back)
Begin with the foam roller underneath your shoulder blades.
Place the hands behind the head for support, or cross the arms over the chest.
Lift the hips up slightly off the ground, maintain a slight curve in the low back (almost like you are performing a small crunch).
Use your feet to push forwards and backwards to roll out the upper back, rolling from the shoulder blades to the mid-back.
Stretch: Quadruped Cat/Cow
Begin on your hands and knees, with your back in a neutral position.
Inhale and lift the chin and tailbone towards the sky, creating an arch in the back.
Exhale and tuck the chin and tailbone towards the ground, rounding out the spine.
Foam Roller: Glutes
This stretch pairing is great for your leg muscles. Begin by sitting on the foam roller, knees bent and feet on the ground.
Shift slightly to put your weight on your right leg, and begin to roll up and down the length of the glute on the side of your right leg. Don’t shift from side to side; instead, switch sides once one side is complete.
If you’d like, you can shift the focus of this exercise toward your IT band. Instead of placing the roller under your glutes, shift so that you’re on your side and keep the roller under your IT band. Then, roll from just above your knee and work your way up to your hip, to make sure you get the full IT band.
Stretch: Supine Knees To Chest
Lie on your back and draw both knees into the chest.
Keep head and shoulders grounded to the floor
Foam Roller: Quadriceps
Begin with the foam roller underneath the quadriceps (fronts of the thighs).
Lift the legs slightly off the ground and place the weight of the upper body on the forearms.
Push with your arms to roll out the quadriceps by moving forward and backwards from pelvic bone to the knee. Keep your left and right leg even so that you’re rolling the leg muscles at the same time.
Stretch: Standing Quadriceps Stretch
Stand on the left leg and bring the right foot towards the glutes.
With the right hand, grab onto the right foot, keeping the knee pointed towards the ground and legs close together.
Free 7-Day Passes are only available for new customers who live or work nearby. Most Anytime Fitness locations have a drop-in charge for non-residents who want to use the gym for a short period of time. If you cannot provide proof of local residency, you may be charged a fee to use this club.
Free {{nday}}-Day Passes are only available for new customers who live or work nearby. Most Anytime Fitness locations have a drop-in charge for non-residents who want to use the gym for a short period of time. If you cannot provide proof of local residency, you may be charged a fee to use this club.