Welcome to the Lite 4 Life hub!

Here you will find all of the relevant information you will need to take part in the Lite 4 Life programme whether you are taking part in one of our venues or online.

Below you will find the weekly course booklets which includes all of the information that will be discussed in each session.

You will also be able to access the new Activ8 Fitness 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!

Week 1 - Getting Started

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Week 2 - Portion Control

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Week 3 - Change is Possible

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Week 4 - Physical Activity

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Week 5 - Fats

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Week 6 - Carbohydrates

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Week 7 - Salts & Food Labels

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Week 8 - Dining Out & Takeaways

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Week 9 - Drinks

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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.

Live Streamed Classes

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On Demand Home Workouts

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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.

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.

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SWIMTAG is the free to use, social swim training aid and monitoring system that tracks your progress in any Tees Active pool! Improve your health, get active and lose weight by tracking your lengths, speed, strokes and calories burnt each time you swim with us.

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 about the SWIMTAG app and how you can take part in fun competitions and challenges whilst you swim by clicking below.

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

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!

To help you continue with your weight loss journey you have the opportunity to take part in 8 weeks of free follow on sessions. Click on the button below to see the days, times and locations of sessions which you can attend once you have completed your course.

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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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Proud to work in partnership

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

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