Welcome to the weight management programme hub!

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

You will also be able to access the Technogym Training App to track your progress, receive training plans and monitor your body composition. Plus you will be able to access a range of live streamed and on demand fitness classes to keep you active.

You will also need to create an existing member account on Tees Active’s booking platform here using the membership number on the band that you were given at your induction. This is where you will book your activities!

Let’s get started!

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.

What do we do on the programme?

Lite4Life – During the programme you will take part in weekly 1 hour sessions at your dedicated venue. These sessions consist of 60 minutes of education on positive lifestyle changes.

Energise – During the 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 12 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.

Do we get any support after the initial 12 weeks ends?

After your 12 weeks on the programme have been completed, you will receive 8 weeks of free follow on sessions. These sessions will give you the opportunity to get weighed and also to ask for any further advice or support to help you to continue on your fitness journey. In your final session on the Lite 4 Life programme your coach will give you more information on how to access the further 8 weeks.

For the up to date follow on session times please head to the bottom of the page.

Do I need to book for gym, swim and fitness classes?

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 can be booked online in advance using your online booking account. Swimming can also be booked using the same online booking account or you can walk in too.

As you have a membership for the duration of the 12 weeks programme, you can book up to 8 days in advance during this time.

How do I create an online booking account?

You can create an online booking account here.

You will need to create an existing member account using your email address and the membership number that you have been given from our team.

If you do not know your membership number, speak to your coach or speak to us on Facebook.

When do I get access to Tees Active facilities?

You get free access to Tees Active facilities from the moment your course begins!

Once you have had your induction and been given your band, you can create an existing member booking account (as mentioned above) using the number on your membership band. Once created you can access facilities on a pay-as-you-go basis until your course begins.

How do I track my workouts?

You will track your workouts through the Technogym Fitness App. Within this app you can add individual workouts and follow your bespoke exercise plan. For more information and to download the app click here.

How do I track my calorie intake?

You will need to track everything you eat and drink either by using our food diaries. You can download these here or on the cooking section of this page.

Alternatively you could download the MyFitnessPal app. This will allow you to 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.

As part of your programme you receive a FREE 12 week activity pass giving you access to 4 gyms, 4 pools and over 400 weekly fitness classes. For more information about the venues click on the venue below.

Fitness Classes

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Studio Virtual Fitness Classes

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Adult Swimming

Explore

Helpful Tips & Advice

Be Honest

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

Ask For Help

When you're not sure of something, ask for help. Your health advisor 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.

Gym Safety Induction

Before you attend a session at Activ8 Health & Fitness, please make sure you have completed your induction and watched the safety video by clicking on the link below.

Watch Here

Technogym Fitness App

The Technogym Fitness App acts as a central hub for all things Activ8 and will help you get the most out of your Activ8 membership and individual fitness journey to keep you motivated, improve your fitness and track all your training and results in one place. Plus gain quick and easy access to timetables and booking systems as well as lots more info and resources.

FIND OUT MORE

SWIMTAG is the free to use, social swim app that helps you track your progress in any Tees Active pool and helps to keep you motivated! Plus there’s plenty of prizes on offer. Ask for a SWIMTAG band at reception when you go for your first swim and then download the free SWIMTAG app to track your progress each time you swim.

FIND OUT MORE

WORKOUT INSPIRATION

Below you’ll find a range of different workouts to give you inspiration and to keep you motivated. Don’t forget that there’s a huge range of workouts available on the Technogym app too. Please ensure you workout within your limits at all times.

Video Gallery

HEALTHY COOKING DEMOS

Below you’ll find a range of healthy cooking demonstrations with delicious recipes that can be easily made from home.

Video Gallery

External Resources

Here you will find some useful external resources that you can refer to whilst you are on the programme and for when you have finished.

Walking Routes

Walking is a great way to keep physically active and can be done alone, with family or friends or as part of an organised group.

For inspiration, we’ve provided some of our favourite walking routes across Teesside and some mapped routes that can be done straight from your front door in Stockton for you to try!

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The Hub

The Hub is Stockton-on-Tees’s active travel centre. They are here to make it easy for you to walk and cycle around the Borough, whether that’s to school, work, the shops, or just for fun. Offering a wide range of info and services to help get you moving (all for free!),

Visit Now

Physical Activity Resources

Take a look at more resources from Stockton-on-Tees Borough Council.

Visit Now

Healthy Eating

8 tips from our NHS on healthy eating.

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Heathy Recipes

Find 50 BBC Good Food recipes that are not only healthy but quick and easy to make.

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Vegan Recipes

Find delicious vegan recipes for healthy meals here.

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Gluten Free Recipes

Gluten free, healthy recipes the whole family will love.

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Jamie Oliver Recipes

Healthy eating recipes from Jamie Oliver!

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Download a shopping and equipment list, as well as full recipe details for the above videos and bonus recipes by clicking below

Download a food diary to track your food and drink intake

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.

Follow On Sessions

Our support doesn’t stop once you have finished your course!

After your 12 weeks on the programme have been completed, you will receive 8 weeks of free follow on sessions. These sessions will give you the opportunity to get weighed and also to ask for any further advice or support to help you to continue on your fitness journey. In your final session on the programme your coach will give you more information on how to access the further 8 weeks. Here are the current follow on sessions days and times.

Stockton Splash – Tuesday 6:50pm – 7:20pm – Amanda
Billingham Forum – Thursday 10:30am – 11:00am – Jordan
Thornaby Pavilion – Thursday 6:35pm – 6:50pm – Amanda
IB Leisure – Thursday 12:30pm – 1.00pm – Scott

Testimonials

“I found the information provided very informative and packed with excellent advice on food and drink content regarding calories, salt and food information labels, also it got me focused on what I was eating and drinking and I had a weight loss of around 6kgs which I was really pleased with.

Overall really enjoyed the course and would definitely recommend people joining in and educating themselves to a better eating lifestyle.”

Testimonials

“I was totally gymphobic and adamant I would just be going swimming. However, I now use the gym 5 to 6 days a week along with swimming.

I found the information and discussions very informative. Along with losing weight, I’ve lost inches and also feel so much fitter. I would recommend this course to anyone wanting to improve their lifestyle.”

Testimonials

“I have learnt so much from the health team, things I thought I already knew and a few myths regarding health, fitness and food which I will use in the future. It has been life changing for me. I have lost weight, been armed with information, tips, tricks and ways to make positive changes for my health. Being giving free access to Activ8 and all of its facilities is a game changer. I have met some like minded people, formed friendships who all have their own goals. Support is everything and I am certain I will give and receive that support going forward. If I was asked… Would I recommend this programme? I would say ABSOLUTELY.”

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Find out more about how Tees Active are working with partners to drive positive change in the community.

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