Your checklist
Haven't watched the video yet? Ninety seconds, here.
The two apps
Two apps. That's it. You won't need anything else.
TeamUp
This is where you book your sessions. Nana sends your invite on WhatsApp. Once you're in, you're in. You can book up to 7 days ahead straight away, so get your first week in the diary early.
Not sure how to book? A minute on it, here.
You'll see the timetable. Your Saturday intro is already booked if you sorted it on the phone, so the first thing to book in here is your first session next week, on whichever day suits you, then the other two for that week.
Trainerize
This is where your coach talks to you and where your programme lives. Your invite went to your email the day you signed up.
Not sure where anything is? A quick tour, here.
Don't worry about logging anything yet. Your coach will message you on Monday morning and it goes from there. If you can't find the invite, check spam, then message Nana.
Saturday: your intro session
When
Saturday at 10:15. Get here ten minutes early. The door will be open. We're the building with Network House above the door and Apex Coaching in the window, and you'll know you're in the right place because the branding's everywhere. Come on through reception, through the corridors and onto the main gym floor.
Where
Unit 1, Network House, 12 Danefield Road, Sale, M33 7GE. Park on the road outside the building. It's free and not parking controlled. Don't park outside the other industrial units, although anything after 5pm or so tends to be fair game.
What to bring
Trainers you can lift in (flat soles are ideal, normal trainers are fine), something comfortable to move in, and a water bottle. That's it.
What happens
It's 45 minutes. We show you round, take any measurements, and get you moving so you can see how things feel and we can see where you're at. Nothing heavy, nobody watching, and a coach next to you the whole time. It just means your first session starts from exactly where you are.
More on this: The scan
Some people find a body composition scan useful as a starting point. If your coach thinks it fits what you're after, they'll suggest one in the intro. It's thirty seconds, standing still, and it's not a test. If it's not for you, that's fine, there are plenty of other ways to see progress.
More on this: I've never lifted weights
Most people who walk in haven't, and the whole thing isn't about weights anyway. Nothing gets forced on you. Saturday is us seeing where you're at, so your first session starts from there and you get the best results. We start as light as you need, lighter than the bar itself if that's right, and the coach is beside you for every rep. By the time your first session comes round, it isn't your first time.
More on this: I've got an old injury
Tell the coach on Saturday. Nearly everything can be worked around, and nobody here will tell you to push through pain. The more we know, the better the session is for you.
Your first week
Your first session is whichever day next week suits you. Then it's three a week.
What a session looks like
It's 45 minutes. Your coach explains the main lift for the day before you touch a single weight. You warm up. You work the main lift in a small group on a rig. Then a second block where you pick Build or Burn. That's the shape of every session: strength and toning work in a small group first, then higher intensity strength and fitness work after it. Don't worry about the fitness side, everything is adapted to exactly where you're at.
Booking sessions
Three a week, whichever days suit you. Book ahead in the app so you know your week. Free to cancel up to an hour before. Any closer to the session counts as a late cancel and uses up one of your sessions, because by then that spot can't go to anyone else. We're always fair about it and will help where we can, just don't make a habit of it.
Your coach
They'll message you on Trainerize on Monday morning, and again midweek. Reply, even if it's one word. That's how they know how you're getting on.
Food
One thing for week one: protein at every meal. Nothing else to think about yet.
The people
You'll know these faces by the end of Saturday.
Em Coach
Runs most of the Saturday intros, so she's likely the first coach you'll meet.
[COACH_2_NAME] [COACH_2_ROLE]
[COACH_2_LINE]
[COACH_3_NAME] [COACH_3_ROLE]
[COACH_3_LINE]
Dan Owner
[DAN_LINE]
Things people worry about
What if I'm the least fit person there?
Every session has people at every level, and nobody's comparing. Your coach scales every lift to you. Six weeks from now someone new will be thinking the same thing about you.
What if I can't make three sessions some weeks?
Two is fine. Tell your coach and carry on. Nothing resets.
What if I'm sore?
You will be, around day two or three of week one. It's normal, it's not damage, and it goes quickly. Moving helps more than resting.
What if I need to cancel a session?
Free to cancel up to an hour before. Any closer to the session counts as a late cancel and uses up one of your sessions, because by then that spot can't go to anyone else. We're always fair about it and will help where we can, just don't make a habit of it.
Do I need to track my food?
No. Protein at every meal is the whole ask for now. If tracking would help you, your coach will say so.
What happens after six weeks?
Most people carry on as members. You'll talk about it properly with your coach around week three. Nothing to decide now.
Anything else
Message Nana on WhatsApp. She's quicker than email.
Or email info@apex-coaching.co.uk.
See you Saturday.