• Home
    • Home [English]
    • Página Principal [Español]
  • Memberships
    • Memberships [English]
    • Membresía [Español]
    • Short-Term: Day/Week Pass
    • Waiver
  • Locations
    • theGYMkc: River Market
    • theGYMkc: Westside
    • theGYMkc: Uptown
  • Classes
    • [Complete Class Schedule]
    • Project Poolside: 50/50
    • Project Poolside: Nooner
    • Project Poolside: Quickie: Core Blast
    • Project Poolside: Quickie
    • 808 Dance Fitness
    • Boxing
  • Trainers
    • Blake Allen
    • Jonathan Cabrera
    • Tika Castilleja
    • Deon Cummings
    • Jason Dorssom
    • Bobby Jackson
    • Nicole Kube
    • Brianna Lee
    • Dustin Taber
    • Jonetta Stewart
    • Barry BJ Ward
  • FAQ
    • FAQ [English] >
      • Interested in joining?
      • Membership Basics
      • The Doors
      • Classes
      • Personal Trainers
      • Gym Etiquette
      • Dress Code
      • Other Notable Mentions
    • Preguntas Frecuentes [Español] >
      • ¿Interesado en unirse?​
      • Conceptos básicos de membresía:
      • Las Puertas:
      • Las Clases
      • Entrenadores Personales:
      • Etiqueta del gimnasio
      • Código de vestimenta
      • Otras Menciones Notables
  • Forms
    • Forms [English] >
      • Former Member: Online Sign-Up Form
      • New Member: Online Sign-Up Form
      • Former Member: Short-Term Membership Online Sign-Up Form
      • New Member: Short-Term Membership Online Sign-Up Form
      • Appointment Request Form
      • Contact Form
      • Active Member: Update Personal Information Form
      • Request to Purchase a T-shirt Form
      • Membership Cancellation Form
    • Formas [Español] >
      • Formulario de solicitud de cita
      • Formulario de contacto
      • Ex miembro: Formulario de inscripción en línea
      • Formulario de inscripción en línea para nuevos miembros:
      • Miembro activo: Formulario de actualización de información personal
      • Formulario de cancelación de membresía
      • Certificados de regalo
  • Exercise Directory [ALL]
    • Exercise Directory [UPPER]
    • Exercise Directory [LOWER]
    • Exercise Directory [COMBO]
    • Exercise Directory [CORE]
  • Gift Certificates
  theGYMkc

Automobile Accident Guide

11/30/2014

 
Picture
What to do if you are in an automobile accident!
  • Stop immediately!
  • Remain as calm as possible.
  • If are outside the city limits of KCMO, then contact the local law enforcement agency.
  • If the accident occurred within the Kansas City, Missouri city limits then do the following:
  • If the accident involves injury, then call 911.
  • If the accident does not involve injuries ... and all of the vehicles are drive-able ... and the drivers do not appear to be intoxicated,
Then:
  • Agree to exchange information. Consider collecting the information listed at the bottom of this page. You might consider making a copy of this list to have in your glove box to be proactive).
  • Move the vehicles and people off the roadway.
  • Stay out of the lanes of traffic if possible.
  • Call your insurance company.
  • One or both parties respond to a KCMO Police Division Station with the information to make a report because accidents can't be handled with phone-in reports.
  • Exchange Case Report Numbers given by police personnel to all parties involved.

If any of the above items cannot be met, then call the police non-emergency number (816.234.5111) and report the incident. The call taker will instruct how best to handle the situation from there.

NON-INJURY VEHICLE ACCIDENT INFORMATION FORM

Date of Occurrence:
Time of Occurrence:
Location:

For ALL vehicles involved, collect the following information:
  • Color
  • Year
  • Make
  • Model
  • License Plate Number
  • State of Issuance
  • Driver's Name
  • Sex
  • Date of Birth
  • Drivers License Number
  • Address
  • Phone Number
  • insurance Carrier
  • Policy Number

Collect the following information for ALL occupants of EACH vehicle:
  • Name
  • Address
  • Phone Number
  • Where Seated in the Vehicle

Collect the names, phone numbers, and addresses of all of the witnesses to the accident (other than the occupants or drivers)
Write a statement detailing the accident. Include each vehicle's direction of travel.
Make a detailed list of the damages to each vehicle.

Car Safety Tips

11/30/2014

 
Picture
Sometimes being reminded of a few easily-to-follow safety tips can help protect you from becoming a victim ... and help you stay more aware of your surroundings. Below are a few tips that could help protect your safety.
  • Have a car key in hand and ready when approaching your car.
  • Look underneath as you are approaching your car.
  • Before entering your car, check the front and rear seats to make sure no one is inside the car.
  • Enter promptly and avoid lingering in the lot (updating the checkbook, reviewing the recent purchase ...).
  • Scan the environment prior to exiting the vehicle looking for signs of trouble.
  • Keep the doors locked and the windows up whenever possible.
  • Avoid the curb lane of intersections.


  • Place your purse on the floor where it won't interfere with foot controls and can't be snatched from your car.
  • Park in well-lighted areas.
  • Be prepared to unbuckle.
  • Avoid parking near vans and large trucks that can limit the view of witnesses.
  • When stopped in traffic, leave space to maneuver around vehicles.
  • Try to maintain at least 1/2 tank of gas.
  • Ensure your vehicle is in good condition.
  • If you develop mechanical trouble and it is safe, remain in your vehicle. Keep the doors locked and the windows up until help arrives.
  • To signal distress, put up the hood of your car or display a sign. If someone stops to offer help, don't leave your vehicle. Ask them to call the police or a service provider for you (if you can't).
  • Don't accept rides from newly-made acquaintances.
  • Avoid isolated roads and short cuts.
  • If you are followed, drive to the nearest open business for help... or go to a police or fire station.
  • When dropping someone off, wait until the passenger has safely entered his/her destination.
  • If involved in a minor collision at night or in an isolated location and you suspect foul play, do not exit to inspect damage or speak to the driver. Signal the other driver with your lights and proceed to the nearest lighted and occupied business or police station.

Blood Pressure Tricks

11/30/2014

 
Picture
Did you know that 67 million Americans have high blood pressure?

Did you know that 77% of those who have a first stroke have high blood pressure?

There are a few simple changes that you can make to lower your risk of both. Start by trying to lower your blood pressure naturally. If yours is creeping up or has reached the "uh-oh" levels, try these drug-free ways to bring it down.

Exercise:
Raise your pulse: lower your BP by taking a walk, by jogging, or by engaging in another aerobic activity. Aim for 30 minutes or more of pulse-raising and respiration-raising exercise on most days.

Strength training using free weights, machines, or resistance bands can lower your BP a few points. Aim for 2-3 times a week ... at a level where you can manage 3 sets of 10 reps.

Adding yoga to your exercise repertoire can help lower your BP. Shoot for 2-3 times a week, and you may strike a few points from your score.

Food:
The mineral Potassium relaxes blood vessels, lowering BP and countering the constricting action of sodium. The ideal amount is 4,700 mg/day, but 750-1,000 mg above your usual intake can lower BP 2-3 points. That's 2 bananas or 1 cup of cooked spinach.

Burglar-Proof Your Home

11/30/2014

 
Picture
According to Good Housekeeping 2013, too many break-ins are preventable. 

Quiz Question #1: When are intruders most likely to break into your home?
A. July and August
B. April and May
C. December and January

Answer: (A) thieves like to strike in the summer when most people go on vacation. Home burglaries go up a bit in July and August. That doesn't mean you can be careless during the other months ... especially in December ... when electronics boxes by the curbside are signaling new, expensive toys. Hold the packaging in your garage until pickup day ... or take the packaging to a neighborhood recycling center or drop off.

Quiz Question #2: Keeping a light on for the entire time you are out of town will deter burglars.
A. True
B. False

Answer: (B) leaving the lights on can actually alert them to the fact that you are not at home. Instead, use timers on different lamps or even on a TV to make it look as if someone is inside the house. Another tip is to not allow your mail or newspapers to pile up on your porch. Putting a hold on your mail is simple. You can either go to the post office or you can register online at www.usps.com. Also avoid letting your garbage sit out for a few days awaiting pickup after you have left.

Quiz Question #3: a deadbolt is the best type of lock that you can have on your doors.
A. True
B. False

Answer: (A) a deadbolt is usually the safest option; but if you didn't change the lock when you moved in, spare keys could be floating around. Also the standard screws that secure the strike plate (the part of the doorframe that the deadbolt slides into) are only about 1-inch long, making the door vulnerable to being kicked in. Replace them with 3-inch screws to help ensure a better defense.

Quiz Question #4: What height should shrubs be to deter intruders?
A. 3-4 feet high
B. 5-6 feet high
C. 7-8 feet high

Answer: (A) that is the perfect height: tall enough to make getting close to the house difficult for a burglar but short enough so he can't hide behind them. Neighbors can also see over these shrubs into your house or yard ... which is a bonus deterrent. For extra intimidation, plant thorny bushes.

Quiz Question #5: You definitely need a home alarm system ...
A. ... if you live in a high-crime area.
B. ... in any kind of neighborhood.
C. ... never! They're just not worth the money.

Answer: (B) police say having a loud alarm (even if it's not connected to your local precinct) is a good idea. It attracts attention ... exactly what burglars don't want. Home-improvement stores typically carry inexpensive options ($10 and up per window) that sound when windows are jostled.

Is it a Stroke?

11/30/2014

 
Picture
A stroke victim may suffer brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say any bystander can recognize a stroke by asking three simple questions:
  1. Ask the individual to smile
  2. Ask him to raise both arms
  3. Ask the person to speak a simple sentence

If he or she has trouble with any of these tasks, call 911 immediately and describe the symptoms to the dispatcher. Most non-medical volunteers can identify facial weakness and speech problems.

Is it a Heart Attack?

11/30/2014

 
Picture
If you start experiencing severe pain in your chest that starts to radiate out into your arm and up into your jaw, you might be having a heart attack. If you are alone, there are some steps that you can do to help yourself.

Victims can help themselves by coughing repeatedly and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest. A breath and a cough must be repeated about every 2 seconds without let up until help arrives ... or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to the hospital.

Identity Theft

11/30/2014

 
Picture
It's an unfortunate fact that there are a lot of bad people out there.
  • Shred personal information.
  • Use your initials and work phone number on checks.
  • Protect your Social Security Number. If asked for it, ask the person why he/she needs your SS# ... and if you can, do not give it out.
  • Photocopy the contents of your purse/wallet. It makes it easier to remember what was in your purse/wallet if ever it is taken.
  • Avoid placing any outgoing mail in your mailbox.
  • Clear out your car of any personal or business information when it is not totally necessary.
  • Do not ever give protected information to unsolicited contacts.
  • When involved in casual contact with people (selling items like cars or just chance encounters) avoid giving out unnecessary information.
  • When using a credit card, protect it from people with camera phones.
  • When using credit cards at a restaurant, make sure it's your card that is returned to you.
  • Call the 3 national credit reporting organizations immediately to place a fraud alert on your name and Social Security Number. The alert means they have to contact you by phone to authorize new credit card.
  • You can opt out of pre-approved credit cards by calling 1.888.567.8688.
  • Watch for missing bills, checks, strange names in mail.
  • Gel pens are the best to prevent "washing" of checks.
  • Maintain updates for fire walls, anti-virus, and operating systems on your computers.
Picture
  • Never email any protected information.
  • Understand your web browser and its functions and look for encryption on shopping sites.
  • When getting emails don't click on included web links to sites. They can seem real but guide you to malicious sites.
  • Never put the full credit card account number on the check ... only put the last 4 numbers. The credit card company knows the rest of the number.
  • File a police report immediately in the jurisdiction where your credit cards, etc were stolen. This proves to credit providers you were diligent, and this is the first step toward an investigation if there is one. 
Picture
The Fair Credit Reporting Act (FCRA) requires each of the nationwide credit reporting companies — Equifax, Experian, and TransUnion — to provide you with a free copy of your credit report, at your request, once every 12 months. If you plan it properly, you can request a free copy every 4 months from a different company. To remind yourself to request your free copy, add a reminder in your calendar/planner.

Should you order all three reports now or spread them out over time? The answer depends on you.

If you are thinking about buying something big soon - a new car or even a home - you may want to get all of your credit reports now. That way you can correct any mistakes on all of them right away.

If you are not planning a big purchase, requesting them over time might be a better choice. When you spread them out, watch for expected changes or suspicious activity throughout the year.

Whichever strategy you choose, mark your calendar so you know when you can request your next free credit report.

3 Credit Report Companies
Equifax: www.equifax.com
Experian: www.experian.com
TransUnion: www.transuntion.com

Because why wouldn't you want everyone sniffing your armpits?

11/11/2014

 
Kip's at it again ... showing you a few easy stretches to keep you limber throughout your day.

What? You don't have a barbell setup like this at home? You can always improvise by using a door frame to get to those hard-to-reach stretches.

Thanks, Kipster, for the demo!

Schedule a massage appointment at Solaris Massage. You deserve it!
Picture

Live a Great Story: Austin, Texas: October 2014

11/2/2014

 
Picture

Spidey Stretches

11/2/2014

 
As every Superhero knows, stretching is essential for a successful day of fighting crime and for catching villains. 

Here is Kip with Solaris Massage demonstrating 2 very important inner thigh stretches that Spiderman incorporates throughout his day so he can leap from building top to building top as he rescues the damsel in distress.

The first set of pictures demonstrates the sumo/plie positioning of the legs. Place your feet wider than shoulder-width apart with your toes pointing out. Squat down and back so that you are in a seated squat position. Place your forearms on your inner thighs and gradually push your thighs out for a stretch.

The second set of pictures also stretches your inner thighs. Stand in the same position. This time instead of sitting down and back, I want you to lean to one side ... really focusing on stretching your inner thigh. Do the same for the opposite side.
Picture
Thanks for sharing your superhuman/superhero moves,  Solaris Massage!
<<Previous

    Archives

    April 2024
    December 2022
    January 2022
    October 2021
    August 2021
    July 2020
    May 2020
    September 2019
    July 2019
    June 2019
    January 2019
    December 2018
    November 2018
    September 2018
    March 2018
    November 2017
    May 2017
    April 2017
    January 2017
    January 2016
    December 2015
    September 2015
    January 2015
    December 2014
    November 2014
    October 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    July 2013

    Categories

    All
    Ask An Expert
    Crime Prevention
    Easy To Follow Diet Tips
    Exercise Directory
    Health And Wellness
    Inspirational Quotes
    Nutrition
    Random Goodness
    Solaris Massage
    Stretching Tips
    TheGYMkc Classes
    TheGYMkc Information
    TheGYMkc Location History
    TidBits

    RSS Feed

© 2025 theGYMkc:
Kansas City Exercise Clubs
Web Design + Development by The Brave Creative
Do you want to reactivate your membership?

Click Here To Fill Out The Appropriate Form
Call us at: 816.960.0502.
theGYMkc is not responsible for lost or stolen property. Lockers are provided for daily use. Please bring your own lock.
--------------------------------------------------------------------------------------------------------------------------------------------------------------
​theGYMkc continues to encourage individuals to maintain personal safety measures including but not limited to:
masking, social distancing, handwashing, and wiping down equipment before/after use.