Welcome to the Energise programme hub!

Here you will find all of the relevant information you will need to take part in the Energise programme. Please download the course booklet above before starting your first session, as this includes all of the information that will be discussed in each session.

We also ask that you download the above technology booklet and download the relevant apps ready for your first session.

Let’s do this!

Join our Facebook group to share support, tips and advice with others on the course as well as our coaches!

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Your Questions Answered

If you can’t find the answer to your question below please ask your coach during your next session or ask us on Facebook.

Helpful Tips & Advice

Be Honest

Honesty is the best policy. Be honest with yourself, your apps and your coach about your calorie intake and activity levels.

Ask For Help

When you're not sure of something, ask for help. Your coach and our venue teams are there to help, as are your peers on our Facebook page.

Weigh Ingredients

To successfully track your calorie intake you need to weigh all of your ingredients as you cook and track all meals using MyFitnessPal.

Drink Plenty of Water

Drinking 2 liters of water a day is recommended. Drinking more is great and helps you to feel fuller.

10,000 Steps a Day

Walking 10,000 steps a day is not only great exercise but typically burns about 2000 to 3500 extra calories each week.

Get Plenty of Rest

Sleep has many health benefits and when you're exercising, helps with recovery.

Plan Ahead

Plan your week's workouts and meals in advance to avoid lazy days and unhealthy food.

Motivation is Key

Keeping motivated can be harder on some days than others, but remember you can do this and we are here to help each step of the way.

Drink Sensibly

If you drink alcohol, drink sensibly. Women should not exceed 2-3 units per day and men should not exceed 3-4 units per day. Remember though that all alcoholic drinks are high in
calories and contain very little nutrition.

Eat Regularily

Always have a healthy breakfast, lunch and dinner. Eating breakfast kick-starts your metabolism and consuming food at regular intervals maintains this throughout the day. Skipping meals decreases your metabolism.

Eat a Variety of Foods

This is to ensure that you receive all the nutrients your body needs e.g. vitamins, minerals, energy, protein, calcium, fluids etc.

Portion Control

Use around a 9” plate at meal times. Vegetables should cover half your plate, carbohydrates such as potatoes, rice or pasta should cover a quarter and lean meat or fish should cover the final quarter.

Here’s a few safety points for before your first visit to the gym!

Mental Health Support

Your mental health matters. Take a look at the documents below which have been provided from our friends at Mind, the Mental Health Charity, to support you for a number of mental health problems.

External Resources

Here you will find some useful external resources that you can refer to whilst you are on the Energise programme.

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