Written by: ASN



Time to read 10 min

Tired of confining your health to a start and an end date?

Sick of eating just chicken, broccoli and rice?

Ready for a program that evolves with you?

So are we.

Let’s face it: for many of us, 2020 hasn’t quite been the year for kicking goals, putting our health first, or being at the top of our fitness game. Yet, despite the unpredictable hurdles and unforeseen events, we’d be lying if we said it didn’t teach us what truly matters most: the importance of making time for our health and putting ourselves first. If this year has left you feeling miles away from ticking off your goals and you’re unsure how to pick yourself back up, we’ve got just the tool to help turn your motivation around and allow you to take control of your life. *drum roll* Say hello to ASN Life, our brand new platform designed to help you live your life your way, with the help of a completely personalised program suited to your goals and lifestyle!

First things first, what is ASN Life?

At ASN, we understand that no two bodies are the same, which means no two health solutions should be either. While we’ve helped transform over 23,000 lives since launching our first fitness challenge in 2014, we’re ready to do things a little differently now. In fact, if our fitness challenges have taught us anything, it’s that your health shouldn’t have a start and an end date. After all, it’s not just a challenge, it’s a lifestyle. It’s not about being better than anyone else, it’s about being better than the person you were yesterday. It’s about building connections with a community you love because you want more for yourself and your team.

The ASN Life platform delivers personalised health and fitness solutions to men and women of all ages and fitness levels. There’s no deadlines or boundaries. Just you and your goals. It’s a program that measures your success and evolves with you.

How does ASN Life work?

It’s super simple. We know starting a new health and fitness journey can be daunting and overwhelming, so, we’ve simplified the process into four easy steps to make your journey easy to navigate.

Step 1: We get to know you a little better

Once you’ve signed up to the ASN Life platform, you’ll be asked to fill out a form to give us a better understanding of your body type, requirements, lifestyle, and your goals. This will include finding out a little more about your dietary likes and dislikes, what workout goal you’ve set for yourself, and what your current body composition and lifestyle looks like. Don’t worry, your information is completely confidential, we just want to make sure we can create a tailored program that’s customised to your exact requirements.

Step 2: It’s time to create a program for you

Once we have a clear idea of where you‘re currently at with your health and fitness goals and where you’d like to be, the fun part starts. Once you’ve signed up and given us all the info we need, our expert team will work hard behind the scenes to create the perfect meal plan and workout program tailored to your unique goals. Forget a ‘one size fits all’ cookie-cutter approach - we’ll design your plan based on your dietary preferences (likes and dislikes), your goals, your activity level, and your current body composition. Your plan will be completely unique to YOU. Great things take time, so expect your program to be ready within 24 hours of signing up!

Step 3: It’s time for you to live your life, your way!

Now that the planning is out of the way, it’s time for you to embark on your new journey. With the help of your personalised program and our incredible online community, we’ll be there to help you reach your goals every step of the way.

Step 4: Your plans will evolve with you

Don’t worry, this isn’t a quick fix. Just as your body and fitness level will change, so too should your meal plans and workout program. As such, after every month, we’ll ask you to update your personal statistics so we can adjust your program accordingly to ensure you continue seeing results.

How do I choose the right program for me?

Our ASN Life platform has been designed around three primary goals: to get fitter, to get leaner, or to get stronger. Both the meal plans and workout programs have been carefully created based on the goal you select. Let’s take a closer look at your options.

How to choose your workout goal:

Fitter - choose this goal if you’d like to train at home to reduce body weight and build overall strength, fitness and endurance.

Leaner - choose this option if you want to train at the gym to reduce body fat and tone up.

Stronger - choose this option if you want to train at the gym to grow muscle and build strength.

Goal 1: I want to get stronger and build muscle

If your goal is to build strength and muscle, there will be two components to your goal:

  1. The Stronger Workout Program
  2. The Stronger Dietary Goal

The Stronger Workout Program
This program is perfect if you want to build lean muscle while improving your all-round performance. This gym-based program is designed to increase your strength and performance by progressively overloading your muscles with heavier weight selections and fewer reps. If you are looking to get stronger, build muscle, and improve your performance, this gym program is for you.

What’s included in the Stronger Workout Program?
Whether you’re new to the gym or a fitness enthusiast, the stronger program is suitable for all fitness levels and can be customised to suit your lifestyle. The stronger program incorporates a range of gym-based resistance exercises, ranging from pull-ups, barbell chest press, dumbbell front raises, dumbbell clean and press, and more, to help improve full-body strength.

Key features:
Suitable for beginners and advanced trainers

Great for building strength and muscle

Designed for men and women

Requires a gym membership or a complete at-home gym set-up

The option to choose between 30 or 60-minute workouts

The option to train either 3 or 5 days per week

Full step-by-step instructional videos

The option to swap out an exercise

The Stronger Dietary Goal:
If your goal is to build lean muscle growth, you’ll also want to select the ‘stronger’ dietary goal option in the sign-up process. Wondering what this means? Your meal plans are designed according to your goal, which in this instance, will put you in a slight calorie surplus as you require more calories to build muscle. A calorie surplus means you’ll be eating more calories than your body burns throughout your daily activities, workouts and normal pprocesses.

Don’t worry ladies, consuming more calories alone doesn’t necessarily mean you’re going to gain fat. In fact, when paired with strength training, it will help you gain muscle. As your body will be using the calories and the specific nutrients they provide, they’ll be used to fuel your workouts and to support muscle repair and growth. Your meal plan is designed based on your goal, as well as many other variables, including your activity level, gender, weight, and body fat percentage.

Goal 2: I want to tone up and improve my fitness levels

If your goal is to improve your all-round fitness and tone up, there will be two components to your goal:

  1. The Fitter Workout Program
  2. For the dietary goal, this workout program is most suited to either the maintenance or leaner dietary goal, depending on what your overall goals are. If you feel quite fit and healthy but just want to tone up, select ‘maintenance’ to help tone and tighten up. If you want to lose a little bit of body fat or feel you have a bit more to achieve with your body goals, select the ‘leaner’ dietary goal.

The Fitter Workout Program

This program is perfect if you want to burn fat and build overall strength and endurance from the comfort of your home.
The fitter program is essentially the at-home alternative to the leaner program and is the only home-based workout program available through ASN Life. This program is perfect for anyone wanting a high-intensity, short, sharp and extremely effective workout designed to improve body strength while simultaneously burning calories!

What’s included in the Fitter Workout Program?
Your fitter workout program has been carefully designed to target all muscle groups using bodyweight exercises, common household items, and dumbbells only. The program will incorporate a range of full-body, abs, lower body, upper body and active stretching exercises to provide the ultimate burn to maximise your results. Simply grab your exercise mat, drink bottle, and towel, and choose your favourite spot to get your sweat on!

Key features:

Complete at-home program

Suitable for all fitness levels

Requires dumbbells

Designed to help you burn fat, tone up and feel energised

Designed for men and women

30-minute, high-intensity circuits and interval training to build your overall fitness, strength and agility

Perfect for those who are short on time or those who simply want a quick, efficient and effective workout

Full step-by-step instructional videos

The option to swap out an exercise

Meal Plans:
As this particular goal is all about improving your fitness with an added bonus of working up a sweat and toning up, you can pair it with the maintenance or leaner dietary goal, based on your overall goal. Let’s take a closer look:

Maintenance Dietary Goal: If you’re not looking to alter your weight much, but simply want to improve your fitness level and endurance, this may be the right dietary goal for you. As the name suggests, a maintenance meal plan is designed to put you in an energy balance, whereby you burn the same number of calories that you consume, resulting in your weight staying roughly the same.

Leaner Dietary Goal: If you’re looking to improve your fitness and endurance while toning up, the leaner dietary goal might be the perfect choice for you. The leaner meal plan has been designed to place your body in a calorie deficit, meaning you will consume fewer calories than your body expends. As your body will be burning more energy than what you consume, it should result in weight loss.

Goal 3: I want to lose weight and create the shape I want

If your goal is to lose weight and tone up, there will be two important components to your goal:

  1. The Leaner Workout Program
  2. The Leaner Dietary Goal

The Leaner Workout Program
This program is ideal if you want to train at the gym and lose body fat/tone up. This gym-based program is designed to help you tone up, drop body fat, build lean muscle, and create the shape you want. This program is the gym-based version of our at-home option, ‘Fitter’. This workout program is the perfect choice for anyone wanting the perfect mixture of resistance-based exercises with integrated cardio to work up a sweat and feel energised.

What’s included in the Leaner Workout Program?
This program will focus on cardio, as well as light to medium resistance and higher reps to get your heart rate up and allow you to get the most out of every workout. You’ll gain experience using a range of varying gym equipment to effectively work all muscle groups. New to exercise? No stress, all of our programs come with instructional videos to show you a step-by-step tutorial of each exercise.

Key features:

Suitable for all fitness levels

Great for dropping body fat, building lean muscle and feeling great

Requires a gym membership or a complete at-home gym set-up

The option to choose between 30 or 60-minute workouts

The option to train either 3 or 5 days per week

Designed for men and women

Full step-by-step instructional videos

The option to swap out an exercise

Leaner Dietary Goal
If your goal is to slim down and create your ideal shape, the leaner workout plan should ideally be paired with the leaner dietary goal. The leaner meal plan has been designed to place your body in a calorie deficit, meaning you will consume fewer calories than your body expends. As your body will be burning more energy than what you consume, it should result in weight loss.

Let’s talk meal plans

Once you’ve decided on your overall goal and have chosen the workout program and dietary goal that reflects your desired end result, the fun part begins: choosing your meal plan.

Unlike many apps on the market, we don’t offer a ‘one size fits all’ style meal plan. Sticking true to our philosophy, our meal plans have been carefully designed to allow you to live your life, your way. At the end of the day, if you aren’t eating food that you love and that works with your lifestyle, let’s be real: you won’t stick to it. Here are just a few of the benefits of signing up to the ASN Life platform:

1000+ recipes - so you’re never short on choice!

Populated shopping lists - to make grocery shopping a breeze

The option to filter out your dislikes - you name it and we’ll make sure it’s not on your plan!

Over 12 meal plan categories to choose from - select from our affordable, gourmet, dairy-free, gluten-free, low-carb, vegetarian, vegan, paleo, pesce-pollotarian, pescetarian keto, or everyday meal plan options!

We’ll update your meal plans monthly based on your progress - we want to make sure you’re always at the top of your game.

Meal swap button - Picky eater? No worries!

Looking for motivation? Join our ASN Life Community!

Can’t do it alone? We totally get it. At the end of the day, we all do a little better when we work as a team. Whether you’re ready to level up and join the ASN Life Platform or simply want a little extra help from the sidelines, our incredible ASN Life Community is a completely free forum open to anyone who is ready to be unstoppable. Here’s what our Facebook Forum has to offer:

Free health resources, tips and tricks

Product education

Product giveaways

Motivation and support from our community and team

Foodie Friday - get your hands on a new recipe every week!

Are you ready to live your life, your way? To join our ASN Life Facebook Forum, click here.