Exercise is a key component of a successful weight loss strategy. While it's difficult to out-exercise a poor diet, physical activity helps by boosting metabolism, improving mood and energy levels, and burning calories.
Reframing exercise
Movement is a celebration, not punishment. It's something you GET to do, not HAVE to do.
Movement makes me feel...
The kinds of movement I genuinely enjoy...
What has historically stopped me from moving more?
How will I overcome these obstacles? (eg plan to walk with a friend)
My movement mantra... (eg "I move because I love my body")
Your weekly MOVING plan
Create a realistic, sustainable movement schedule that fits YOUR life. Remember, EVERY extra movement you can make helps.
Walking
Making walks enjoyable
☐ Listen to podcasts or audiobooks
☐ Enjoy music
☐ Walk with a friend
☐ Explore new routes
☐ Walk in nature
☐ Make phone calls
☐ Practice mindfulness
☐ Walk the dog
Weekly goal: walks / week, minutes / walk
Strengthening
Helps sustain muscle during weight loss, boost metabolism, and mood and creates a strong, capable body.
Weekly goal: sessions / week, minutes / session
Where I'll do it: ☐ Home ☐ Gym ☐ Outdoors ☐ Combination
Incidental movement plan
You can also move more every hour of every day.
Tick the extra movement you could easily incorporate into your life.
At home
☐ Calf raises while brushing teeth or drying hair ☐ Squats while kettle boils ☐ Stretches while shower warms up ☐ Counter push-ups while waiting for microwave ☐ Calf raises while washing dishes ☐ Lunges while putting away groceries ☐ Squats while unloading dishwasher ☐ Lunges while vacuuming ☐ Vigorously clean surfaces
Relaxation
☐ Stand during TV commercial breaks ☐ Planks during show intro ☐ Sit in half sit-up position while watching TV ☐ Walk while on phone calls ☐ Sit-ups at the end of every chapter read
Office/Desk
☐ Stand up every 30 minutes ☐ Walk to colleague's desk instead of emailing ☐ Take the long route to bathroom ☐ Seated leg lifts under desk ☐ Desk push-ups during breaks ☐ Walk during lunch break ☐ Take walking meetings when possible
Grocery shopping
☐ Park far from entrance ☐ Carry basket instead of using cart ☐ Walk every aisle (even ones you don't need) ☐ Carry bags into house one at a time (multiple trips)
Driving and parking
☐ Park in furthest spot ☐ Shoulder rolls at red lights ☐ Engage core while driving ☐ Butt squeezes at stop signs ☐ Take stairs in car parks
Overcoming movement barriers
Common obstacles & solutions
Tick the obstacles that apply to you and which solution you will try.
"I don't have time"
My solution: ☐ Wake up 20 minutes earlier ☐ Exercise during lunch break ☐ Break into 10-minute chunks ☐ Exercise while watching TV ☐ Schedule it like any other appointment
"I'm too tired"
My solution: ☐ Start with just 10 minutes ☐ Do gentle movement (walking, stretching) ☐ Evaluate sleep quality ☐ Remember that movement creates energy ☐ Ensure you’re drinking enough water
"I'm embarrassed to exercise around others"
My solution: ☐ Use YouTube for at home routines ☐ Walk in quiet areas or early morning ☐ Focus on my own journey, not others ☐ Remember everyone started somewhere
My personal barriers to movement:
1.
Solution:
2.
Solution:
Great, now remember to move in ways that bring you joy and that bring you closer to your goal - every extra bit of movement helps. Next, let's add your Mind Strategy in Part 4.
