fbpx

01224 587039

 

The AKR Directory

October 17, 2022

The AKR Directory

Hello and welcome to AKR Fitness!

Below is an A-to-Z of some information to help you get the most from your time with us.

Contents:

_____________

The AKR Fitness app is your home for booking sessions, reviews, body comp analyses and generally managing your schedule.

You can view how many sessions you have left by tapping Profile > Passes.

We also use it for important communications. There is a home screen message (typically about upcoming events) and occasional notifications.

If you miss a notification, you can find them in the “More” section of the app.

Also in the More section is a host of other resources including the training programme, nutrition guides and more.

You can download the app here:

_____________

Even today, a curious attitude towards health and fitness exists. It’s often seen as a product of strictness, of sacrificing and suffering.

To help you maintain this strictness – to make you do the “right” things – you might seek accountability. That is, someone or something to keep you on track.

Accountability has value. But it’s not a great long-term approach. Not least because feeling controlled and cajoled isn’t much fun.

Autonomy is different. Rather than all the should do’s and have to’s, consider what you actually want for yourself.

In practice, it sounds like this: I’m a grown adult and I can do what I want.

It’s empowering to think this way. And by giving yourself permission, you ease that sense of always being in a battle. Particularly when you realise you want to feel fit and healthy.

Yes, fitness is an acquired taste for most people. You might not enjoy it immediately or all of the time. But you can learn to enjoy doing the things that energise your life. You can want to do them.

You do that by taking ownership of your journey. By putting yourself in the right environment for you. By being flexible as opposed to perfectionist and by learning and reflecting along the way.

You don’t do that by relying on someone else to make you do it.

It’s your life. You get to choose.

Let us know how we can help because we are on your team.

_____________

54-84% of us will experience low back pain at some point in life.

It can be both painful and scary.

It’s something that is not well understood and as a result there is a lot of misinformation out there.

We’ve put together a 7-day email course on Back Pain. It’s free for AKR Members and you can access it here:

https://akrfitness.com/BackPainCourse

_____________

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.

_____________

It is your responsibility to book your own sessions.

You can do that via the AKR app:

iPhone: www.AKRFitness.com/App
Android: www.AKRFitness.com/Android

Or online at www.AKRFitness.com/Login

_____________

We send a monthly Bulletin email to keep you in the loop with the latest news and events at AKR.

_____________

We hope you continue your journey with us for a long time.

When the time does come to step away, we appreciate you sharing your genuine reasons for choosing to leave.

Note that completion of a cancellation form is required for cancellation of membership and that the cancellation form must be submitted with at least two full months notice to cancel.

That means two more full payments.

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

You can find the cancellation form at www.AKRFitness.com/Cancel

_____________

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

Attendance numbers affect staffing and session setup and by cancelling – no matter how late – it 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 from time-to-time without penalty.

_____________

To change the level of your membership, please contact [email protected]

_____________

You’ll find the class timetable and descriptions at www.AKRFitness.com/Classes

_____________

In most instances, AKR remains open on bank holidays.

We close for the festive period, December 25th – January 3rd.

From time-to-time we need to close for staff events / essential maintenance.

_____________

To help the team 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:

_____________

AKR has always aimed to be a place of positivity.

That does not mean you need to be cheery. You be you! It simply means AKR is not the place for gossip or for griping.

If you have some feedback, please have the conversation with the right person – i.e. directly with the team. We’re open to it and continually looking for ways to improve.

If you’re new or see someone new, say hello. We’re all in the same boat and we all know what it’s like to start something new.

_____________

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

You can view/download the full events calendar at AKRFitness.com/Events.

The screen in the chillout area displays the events calendar.

Also look out for the monthly Bulletin email and notifications via the app for more info on what’s coming up.

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

_____________

AKR is a choose-your-own-adventure kind of a place.

This is PERSONAL training.

We offer a lot of different kinds of support, resources, events and 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 reach out to let us know how we can help.

We are on your team.

_____________

We have a private Facebook Group for AKR Members.

Click here to request to join.

_____________

We are open to feedback and are continually looking for ways to improve our service.

If you have any thoughts, questions or concerns about AKR please share them directly with the team.

_____________

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.

_____________

Try to remember your things!

We clear out the lost property every month so please contact us swiftly if you have left something behind.

_____________

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 or anything else relevant to your health & fitness journey.

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.

_____________

Feeling stiff or restricted?

We have a number of general and body-part-specific mobility exercise videos.

You’ll find them in the Members’ Portal and via the More section of the app.

_____________

Myzone is a state-of-the art fitness tracker that rewards effort; not fitness.

It uses a heart-rate based system (99.4% accurate to ECG) and a game-based platform to keep you motivated.

There are three main benefits:

1. Immediate feedback on how hard you’re working.
Check for your coloured tile on our TV screen at AKR and you’ll get objective data.

2. A record of every workout.
The Myzone app records your workouts allowing you to compare your effort levels over months and even years.

3. The gamification of fitness.

Possibly the best thing about Myzone is its motivational power. It makes exercise a game and encourages you to exercise consistently.

When you sign up as member at AKR, look out for an email from us explaining more about how it works.

If you have questions, just let us know!

P.S. Our facility code is: AKRUK001

_____________

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

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

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
  • Seminars and webinars
  • Our 6-week Accelerator Programme*

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

*We run this programme periodically throughout the year. It offers a chance for you to invest a period of heightened focus on your fitness and nutrition.

_____________

Check out the Members’ Portal and the “More” section of the AKR App for access to prerecorded, on-demand workout videos.

_____________

Personal Challenge Week offers the chance for you to establish some baselines in the gym.

We run it quarterly, at the end of each training programme.

Learn more at https://akrfitness.com/ChallengeWeek

AKR is a choose-your-own-adventure place and that means everything is optional. If Personal Challenge Week isn’t for you, that’s ok! SGPT sessions will run as normal.

_____________

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.

_____________

Do you know someone for whom AKR might be a good fit?

We appreciate referrals as it helps us to grow and serve more good people like you.

_____________

You do not need to know or understand anything about the training programme at AKR.

Just Show Up!

However – for those who are interested – the training programme can by viewed via the Member’s Portal or the More section of the app.

It runs quarterly with each programme culminating in Personal Challenge Week and a big fitness event.

Each day’s workout is displayed on the screen in the hallway.

Remember, this is PERSONAL training and we can and do adapt the workout for the individual.

Please book a review if you’d like to chat it through.

_____________

If you’re unwell with something that could be contagious, please consider others before you attend the gym.

Of course we don’t want you to cancel sessions lightly and a minor head cold is usually no big deal to train through.

In other cases it’s better to take a few days out while you recover rather than spread the germs amongst your peers.

If – for any reason – you cannot attend a session, please do cancel via the app, even if it’s last minute.

Cancelling lets us know not to expect you and your attendance influences staffing and session setup.

_____________

We have a member wifi network at the gym

Network: AKR Member
Password: 2020Training

_____________

A WLWL is a “When Life Works List”.

Think of a time when life worked – when you felt on top of things. When you felt good about your health and fitness.

Hopefully that’s right now. If so, this should be easy. If not, that’s ok too (and somewhat normal!)

When life works, what are the top 3-5 simple things that you do consistently?

It could be:

  • Booking and showing up for your sessions.
  • Outlining your day or your week in advance.
  • Doing the food shop.
  • Planning / prepping meals.
  • Having a consistent bedtime / wake time.
  • Going for a daily walk.
  • A daily self-care routine or some “me time”.

It could be something totally different or completely unique to you. It’s likely something that sets the tone, that keeps you in routine and that makes everything else that little bit smoother.

Take some time to outline your WLWL. It’s a brilliantly simple and effective tool for getting back on track – and staying on track.

_____________