ActiveATE is 6-week exercise program designed to complement Lite n’ Easy’s Jump Start meal solution.
ActiveATE has been designed to cover a range of fitness levels from beginner, to intermediate to advanced. Lite n’ Easy will tailor a program that is right for you based on your current physical activity level and your cardio fitness.
The program consists of cardio and strength-building exercises. All workouts will be supported by guided videos – which can be paused, stopped, and restarted at any time.
Each week includes strength training workouts using the Lite n’ Easy resistance bands and guided cardio sessions (30-minute interval walking and jogging options).
All workouts include a warm-up, active phase and stretching, which helps your body adjust to exercise and helps prevent injury.
Minimal equipment is required to participate in the ActiveATE program, outside of the Lite n’ Easy resistance bands you will receive with your first Jump Start order. You haven’t ordered Jump Start? That’s okay, the Lite n’ Easy resistance bands can also be purchased through our website with your next order.
Regular physical activity reduces the risk of many health problems, such as cardiovascular disease, type 2 diabetes, anxiety, depression, musculoskeletal problems, some cancers, and unhealthy weight gain. This is not new territory for Lite n’ Easy; we have been raising awareness for years that chronic health problems can be improved by healthy eating and weight management as provided through Lite n’ Easy’s meal solutions.
Exercise apps offer convenience and personalisation. ActiveATE can be accessed anywhere, at any time, as long as you have a connected device and have downloaded the Jump Start ActiveATE App.
Nathan Carloss, Senior Sports Physiotherapist
Nathan Carloss is a senior sports physiotherapist and the owner of Knee Rehab Centre, Integrated Physio Centre and Recovery Science. With more than 20 years’ clinical experience, Nathan has worked with many of Australia’s elite athletes, including the Australian Wallabies rugby team. Prior to establishing his successful Brisbane clinics, Nathan’s roles included full-time positions with several Queensland sporting clubs, including Head of Physiotherapy at the Gold Coast Suns, Brisbane Lions and Queensland Reds. Nathan is passionate about helping people live better for longer through education about their health and where they can get improvement in their bodies as they age.
Kellie Morgan, Fitness Instructor
With over 30 years’ experience in the music industry and performing arts, Kellie extended her teaching experience in Dance to become a licensed Zumba instructor. Kellie also teaches POUND fitness which is an exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements. Kellie is the proud owner of Energetic Music founded 8 years ago with a passionate priority of energising all ages through music and movement with a strong focus on community.
Each ActiveATE workout can be logged in an activity tracker within the app. You will be able to track both your weight and your workouts across the duration of the program.
You will also have the ability to manually add physical activity performed outside of the program, such as team sports, groups exercise classes, etc. so you can track all of your physical activity for the week.
Or in addition to your ActiveATE workouts you can sneak extra minutes of activity into your day by enjoying one of our ‘Microwave Moves’. Microwave Moves can be performed as many times as you like and can also be tracked in the app.
Microwave Moves are designed to leverage the micro moments in your day to keep your body moving. Whether you have 1-minute or 5-minutes free, these exercises are designed to be done anywhere, anytime – at home, at work or in the park with the kids.
There is plenty of variety in our Microwave Moves – from full body to core workouts to our ‘One Minute Wonder’. These mini workouts celebrate one of the golden rules to live by – any movement is better than none. There are plenty of benefits of doing short little bursts of activity, such as:
- Breaks up sedentary or sitting time
- Challenges your body
- Fits more easily into your day than longer workouts
- Burns energy
- Feels good
- Energises you
- Fosters a sense of accomplishment
The Australian Physical Activity Guidelines encourage being active most, preferably all, days of the week. If you need to find some time each day to nail this brief, why not try our Microwave Moves while waiting for your Lite n’ Easy meals to heat up?
Resistance training helps build muscle strength and tone, promotes good posture and supports good bone health. These benefits reduce the risk of injury and can increase confidence and body image.
You can purchase a full set of quality, Lite n’ Easy resistance bands when you place your next Lite n’ Easy food order and we will include them in your delivery. Alternatively, you can purchase resistance bands from most sporting stores.
There are three resistance bands included in the Lite n’ Easy resistance band pack.
- The light green band offers the least resistance and is recommended for use with the New Mover and Groover
- The dark green band offers medium resistance and is recommended for use with the Mover and Shaker
- The black band offers the most resistance and is recommended for use with the Movement Master
You may choose to change bands as your muscle tone and overall body strength improve throughout the program.
Lite n’ Easy resistance bands are high-quality and durable. Follow these simple guidelines to keep them in good condition:
- Keep your bands in a cool, dry environment.
- Avoid storing bands in direct sunlight or near any hot surfaces.
- If you need to clean your bands, use a damp cloth; avoid the use of cleaning products as these can deteriorate the bands.
- Do not store anything on top of your bands.
- Avoid overstretching your band, you may need to use a different coloured band if you find you are using the end range of the band.
No problem! Try these household items or get inventive and create your own:
- Milk jugs or water bottles filled with water, rice, beans, flour or sand
- Bags of rice, beans or flour
- Bottles of laundry detergent
- Large tinned products
- Shopping bags filled with books or canned food
- Lite n’ Easy resistance bands
Just like our Lite n’ Easy meal plans have been developed to meet the Australian Dietary Guidelines, ActiveATE has been designed to meet Australia’s Physical Activity Guidelines.
What’s more, Lite n’ Easy meal solutions are developed by Accredited Practicing Dietitians and the ActiveATE program has been designed by Exercise Physiologists.
As recommended by Australia’s Physical Activity Guidelines, ActiveATE is designed to support you to be active most, preferably every day, of the week.
Each week you will be guided through an exercise program that will see you achieve the minimum 2.5-hours of moderate to vigorous intensity physical activity and muscle strengthening (resistance band) activities twice a week.
Of course! Just call 13 15 12 and one of our friendly Call Centre team members will help you with this.
All our ActiveATE videos default to the standard quality version to save data on your phone. You can change the video quality in your settings by selecting More + from the bottom toolbar – Profile – My Profile – Video Quality.
If you are still experiencing issues, please call 13 15 12, and one of our friendly Call Centre team members will assist in reporting it to our technical team.
Please call 13 15 12 and one of our friendly Call Centre team members will assist in reporting it to our technical team.
All exercise guidance and programming provided as part of ActivATE is of a general nature and may not be suitable to your individual circumstances. If you have a heart condition, unexplained chest pain or discomfort, experience dizziness or loss of balance during exercise, have had an asthma attack requiring medical attention in the last 12 months, have diabetes and had trouble controlling your blood sugar (glucose) in the past 3 months, or have any other conditions which may require special consideration for you to exercise, we recommend you seek guidance from an appropriate health professional or medical practitioner prior to undertaking exercise.
Absolutely! You are able to reset your ActiveATE program at any stage during the 6-week program. Simply head to More + on the bottom tool bar – Profile – My Profile – ActiveATE Tracking and reset from there.