Energising Life with AKR Fitness

Episode 20: The 3 Key Ingredients for Motivation

In this episode, Lynsey, Jase and Mike chat about the most important theory we have for understanding motivation - both in health and fitness and in everyday life. Listen in to learn about self-determination theory and the three key ingredients to help you feel motivated.

Episode 19: Feeling Good w/Ryan Milne

In this episode, AKR member, Ryan, joins Jase & Mike to chat about his fitness journey. From being a Category 1 football referee, overcoming a serious bike accident and changing his view of fitness, Ryan's story is not to be missed.

Episode 18: Self Sabotage: What's Really Going On?

In this episode, Lynsey, Jase and Mike chat about self sabotage, sharing 10 ways to reframe it.

Episode 17: Anniversary Special + Listener Questions

In this episode, Lynsey, Jase & Mike answer listener questions and reflect on 6 years of AKR Fitness.

Episode 16: Season 2 Wrap up & Takeaways

In this episode, Lynsey, Jase and Mike pull together the key points from Season 2 and add fresh insight as they summarise the discussion on the AKR skills practices.

Episode 15: Flourishing w/Susan Stewart

In this episode, Lynsey and Mike welcome AKR member, Susan, who shares the ups and downs of her decades long fitness journey, from aerobics and battling with her weight to redefining fitness and finding herself at AKR.

Episode 14: 10 Tips to Help You Eat "Just Enough"

Tired of will powering your way through diets?

In this episode, Lynsey Jase and Mike share 10 tips you can use to improve your relationship with food and learn to consistently eat the right amount.

1. Notice: Notice when you are getting full and stop eating (when you reach this point).

2. Portions: Plate nutritious and balanced meals.

3. No screens: Eat without screens.

4. Fork Off: Put the fork down between bites.

5. Halftime: Check in with your stomach halfway through your meal.

6. Find Flavour: Notice that flavour enjoyment is different from fullness.

7. Five Senses Mindfulness: Use all of your senses to experience the meal. As well as the taste, consider what it looks like and smells like. How does it feel and sound in your mouth as you eat it.

8. Wait: Wait 10 minutes before having seconds or treats.

9. Eat enough: You should find you get hungry 30-60 minutes before your next meal.

10. Post Check: Check-in with your stomach an hour after your meal and adjust portion sizes accordingly.

Episode 13: How to Snack Smart (& the power of moving more!)

When are you most likely to go off track with your food - at meals or between meals?

The chances are you find it's mostly straightforward to put together a balanced meal (even if you might not always do it consistently).

Eating between meals (i.e. snacking) can offer a different challenge because there tends to be less planning or structure and our eating is influenced, not just by hunger, but also by feelings and emotions.

Being a little more switched on around your snacking could make a considerable difference to your energy and your body composition.

In this episode, Lynsey, Jase & Mike introduce two approaches to "snacking smart" as well as discussing the power of moving more.

Episode 12: Reaching a Turning Point w/Chris Ward

AKR Member Chris joins us to share his journey having never previously attended at gym.

Episode 11: Strategies for Self Renewal (& Eating Your Veggies!)

Lynsey, Jase & Mike share self renewal strategies.