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.
If you can’t find the answer to your question below please ask your coach during your next session or ask us on Facebook.
During the Energise programme you will take part in weekly 1 hour sessions at your dedicated venue. These sessions consist of 30 minutes education on positive lifestyle changes and 30 minutes of exercise.
Each week you will explore a wide range of topics and gain the knowledge and understanding to make a long term sustainable change to your lifestyle. You will also be required to weigh in each week to track your progress.
Outside of these sessions you will have 10 weeks of unlimited access to Activ8 Health & Fitness’ state-of-the-art fitness clubs, fitness classes and Tees Active pools which you can use to achieve your goals. You will also be provided with a bespoke exercise plan.
On top of all that, you will receive mental health support from Mind and for those who require them there will be nutritional support workshops to help you make the right choice and plan healthy meals.
Of course! To help you achieve your goals we are providing 8 weeks of free additional support once your 12 week programme has ended. During this time you can continue to attend the weekly Energise sessions at our venues to take part in weight ins and activities in these sessions.
After the 8 weeks you can pay to attend Energise sessions if you wish to continue and there are a variety of Activ8 memberships available. Speak to your coach for more information.
You do not need to book for gym sessions, simply turn up at any of our Activ8 clubs during their opening hours and train!
Fitness classes and swim sessions need to be booked online in advance using your online booking account.
As you are members for the duration of the Energise programme, you can book up to 8 days in advance.
You will track your workouts through the free Technogym mywellness app. Within this app you can add individual workouts and follow your bespoke exercise plan.
You can find out more information about the mywellness app on our technology booklet above.
You will need to track everything you eat and drink through the MyFitnessPal. Simply scan your food as you cook and weigh each item and input the data into the app to see your exact calorie intake for each day.
You can find out more about the free MyFitnessPal app on our technology booklet above.
Honesty is the best policy. Be honest with yourself, your apps and your coach about your calorie intake and activity levels.
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.
To successfully track your calorie intake you need to weigh all of your ingredients as you cook and track all meals using MyFitnessPal.
Drinking 2 liters of water a day is recommended. Drinking more is great and helps you to feel fuller.
Walking 10,000 steps a day is not only great exercise but typically burns about 2000 to 3500 extra calories each week.
Sleep has many health benefits and when you're exercising, helps with recovery.
Plan your week's workouts and meals in advance to avoid lazy days and unhealthy food.
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.
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.
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.
This is to ensure that you receive all the nutrients your body needs e.g. vitamins, minerals, energy, protein, calcium, fluids etc.
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 you will find some useful external resources that you can refer to whilst you are on the Energise programme.
8 tips from our NHS on healthy eating.
Find 50 BBC Good Food recipes that are not only healthy but quick and easy to make.
Find delicious vegan recipes for healthy meals here.
Gluten free, healthy recipes the whole family will love.
Healthy eating recipes from Jamie Oliver!
Find out more about how Tees Active are working with partners to drive positive change in the community.