The Big AKR Info Page

Start Here: The Big AKR Info page

Hello and welcome to AKR Fitness!

Below is some information to help you get the most from your time with us.

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Everything Is Optional

First up, AKR is a “choose-your-own-adventure” kind of place.

This is PERSONAL training.

We offer a lot of different kinds of support, resources, events, etc. It’s up to you to decide what you want to engage in.

This is your journey after all.

You have hired a team to support you and that’s our job.

However we can only do that if you take ownership and let us know how we can help.

We are on your team!

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Just Show Up

it’s a simple mantra.

You don’t need to feel motivated.

You certainly don’t need to go hard every session.

The heaviest weight is the front door. Push through the front door and you’re winning.

Just. Show. Up.

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Booking Sessions

It is your responsibility to book your own sessions.

You can do that via the AKR app:

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Zoom PT

At the moment Zoom PT sessions run every day at 0715.

These should be booked as normal just like other sessions.

To access the Zoom PT meeting,

If you have a resistance band, or any home workout kit, please bring it to the session. If not, we will do a bodyweight-only workout.

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Cancelling Sessions

If you can no longer attend a booked session, please cancel it via the app to free up the spot for another person.

By cancelling – no matter how late – it also lets the team know not to expect you.

We have a 12-hour notice period for session cancellations.

That means if you cancel your session within 12 hours of the start time, you lose the session (there are no additional cancellation charges).

We understand that sometimes you may want to move a session at late notice. In most cases this is ok to do form time-to-time without penalty.

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Cancelling Your Membership

We have a notice period of two full months to cancel your membership. That means two more full payments.

Exceptions are only made for medical issues and if you move away from Aberdeen.

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Contacting The Team

To help them maintain some separation between work and life, if you need to contact the team, please do so via their work email as opposed to personal social platforms.

Contacts are:

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Monthly 30-Day Review

Your membership includes a monthly 30-minute, in-person review with a coach.

Your reviews can be used as a check-in, to personalise your workout schedule, to chat through goals, to work on nutrition, to do a body composition scan (more on that below) or anything else relevant to your health & fitness journey.

You also have the option of checking in with a coach via email.

It’s your journey and Reviews are your responsibility to book.

These can be booked via the app. If you have trouble finding a slot, please reach out.

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Body Composition Analysis

Your membership includes access to our state-of-the-art InBody body composition machine.

It can measure lots of body metrics, including muscle, fat, metabolism and more.

It can be booked via the app, or done during a monthly review. If you have trouble finding a slot, please reach out.

Please note the following measuring conditions:

  • Do not exercise before testing.

  • Avoid the InBody during menstruation.

  • Do not eat or drink before the InBody measurement (2-4 hours fasted).

  • Go to the bathroom before the measurement.

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Nutrition

There are a number of ways we can help with nutrition.

  1. Step One is to read through our nutrition guidebooks. These are available directly via the app and also in your Members’ Portal (more on the Portal below).

  2. Step Two is to book a Review with a coach to chat through a plan together.

Our nutrition resources also include:

  • Example meal plans

  • A macro calculator and tracker

  • A guide on Beating Binge Eating

  • A programme of skills practises (more on that below)

  • Seminars and webinars

Again, it’s your journey. If you’d like more support, all you need to do is reach out to your team.

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Members’ Portal

Your Members’ Portal is an online hub of resources to support you on your fitness journey.

As well as nutrition resources, it include seminars, webinars, interviews, guidebooks, on-demand workouts and more.

You can access the Portal via the app or at:

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Skill Practices

To offer a sensible, sustainable path to behaviour change, we run an on-going programme of skills practices in which we focus on one key skill at a time, for two weeks at a time.

The 7 Skills of Highly Resilient Reachers Are:

  1. Power Down

  2. Prioritise Protein

  3. Eat Just Enough

  4. Move More

  5. Eat Colourful Veggies

  6. Review & Renew

  7. Snack Smart

You can find out more about each – and how to practise them – in your AKR Handbook.

Also check out Season 2 of our podcast, Energising Life with AKR Fitness.

Every weekday in the Facebook group, a fellow Reacher will lead the check-in for the current practice.

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Podcast

Back in 2021 we launched a podcast, Energising Life with AKR Fitness.

We released 40 consecutive episodes before calling time on it (for now!).

They are designed to be listened in order and can be found on Youtube as well as the usual podcast places.

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Events

We run a variety of events throughout the year – both in the gym and beyond.

The screen in the chillout area displays the events calendar and also look out for my monthly “Bulletin” email for more on what’s happening at AKR.

Typically, we round up each quarter with a fun fitness event:

  • Q1: The AKR Spring Games

  • Q2: Balmedie Beach Bootcamp

  • Q3: The AKR Autumn Games

  • Q4: The Nutcracker Workout

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Closures

In most instances, AKR remains open on bank holidays.

However, from time-to-time we need to close for staff events / essential maintenance. We also have a break for the festive season.

Please see planned closures below:

  • National Fitness Awards: November 17th (pm) – 19th.

  • Festive period: December 25th – January 2nd.

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Bulletin Email

Every month I send a Bulletin email to keep you in the loop with the latest news and events at AKR.

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Feedback

Lastly, we are open to feedback. If you have any thoughts, questions or concerns about AKR – please reach out!

One more time…

We are on your team!

Always Keep Reaching!

Mike