🏃 Exercise & Movement Guide

Move Smart. Move Safely. Move Consistently.

On The New You Plan, your body may be receiving around 800 calories per day during structured phases.

This creates a calorie deficit — and weight loss can happen quickly.

Because of this, your body is already working in an energy deficit.

This is not the time to begin intense, high-impact training regimes.

It is the time to build a sustainable movement habit.

🟢 Why Exercise Matters

Movement supports:

• Long-term weight maintenance
• Mood and mental wellbeing
• Muscle strength
• Bone health
• Confidence

But during low-calorie phases, the goal is gentle consistency — not intensity.

🟢 Start Slowly

If you are new to exercise, begin with:

👉 Around 20 minutes per day
👉 Low intensity
👉 Gradual progression

The focus is habit formation.

Not exhaustion.

Embedding daily movement now makes long-term maintenance easier later.

🟢 Low Intensity Exercise Options

You do not need to run or “hit the gym hard” to benefit.

Low intensity steady movement has been shown to support weight reduction without intense strain.

Examples include:

🚶 Walking

Low impact and accessible.
Increase pace or distance gradually.
Fresh air also supports mental wellbeing.

🧘 Yoga

Improves flexibility, balance and strength.
Supports muscle and bone health.
Can be done at home or in class.

🤸 Pilates

Slow, controlled movements to improve muscle strength and posture.
Low impact and beginner friendly.

🚴 Cross Trainer

Low impact, steady pace.
Start slowly and build duration gradually.

🏊 Swimming

Works multiple muscle groups.
Breaststroke is the lowest intensity stroke.
Also supports sleep and mental wellbeing.

💦 Water-Based Exercise

Water supports your joints and reduces impact.
Ideal for beginners or those with joint concerns.

🟢 Everyday Movement Counts

Exercise does not always mean a workout.

Increase daily movement by:

• Taking the stairs
• Parking further away
• Walking at lunchtime
• Suggesting walking meetings
• Avoiding unnecessary sitting

Small increases compound over time.

🟢 Protect Your Energy

When calories are very low:

• Avoid high intensity training
• Avoid long endurance sessions
• Avoid sudden increases in activity

Doing too much too soon may cause:

• Fatigue
• Lightheadedness
• Reduced recovery
• Increased stress

Listen to your body.

Slow and steady wins.

🟢 When To Increase Intensity

As you:

• Move into Reset
• Increase calories
• Transition to maintenance

You may gradually increase:

• Duration
• Resistance
• Intensity

Building strength becomes more appropriate when energy intake rises.

🧠 Long-Term Thinking

Creating a daily movement habit now:

• Supports long-term maintenance
• Helps preserve muscle
• Builds resilience
• Improves confidence

You do not need to “burn off” calories.

You need to build a lifestyle.

🟢 Make It Easier With Community

If building a movement habit feels difficult, do not do it alone.

Inside Secret Slimmers, we regularly run:

• Monthly movement challenges
• Step goals
• Accountability threads
• Group encouragement

Moving your body becomes easier when others are doing it too.

👉 Join Secret Slimmers

Support builds consistency.

💛 Final Thought

This phase is about structure first.

Movement supports your journey.

It does not need to be extreme.

Start small.
Stay consistent.
Build gradually.

“Slow and steady builds lasting strength.”