You can't out-exercise a poor diet, but movement still matters. It boosts metabolism, lifts mood and energy, and adds to the calorie deficit your Fast FX is already creating.
Reframing exercise
Movement is a gift, not a punishment. Something you get to do, not have to do.
Consider these questions:
- Movement make me feel.......
- The kinds of movement I genuinely enjoy are.......
- What has historically stopped me from moving more?....
- How could I overcome these obstacles?... (eg plan to walk with a friend)
- My movement mantra could be.... (eg I move because I love my body)
Your weekly movement plan
Build a realistic, sustainable schedule that fits your life. Every extra bit of movement counts.
Walking (make 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
My weekly walking goal is:
Strengthening
Strength training helps preserve muscle during weight loss, boosts metabolism, lifts mood, and builds a strong, capable body.
My weekly strengthening goal:
Incidental movement plan
You can move more in every hour of every day.
Tick what you could easily weave into your routine.
At home: ☐ Calf raises while brushing teeth ☐ Squats while the kettle boils ☐ Stretches while the shower warms up ☐ Counter push-ups while the microwave runs ☐ Lunges putting away groceries ☐ Squats unloading the dishwasher
Relaxing: ☐ Stand during ad breaks ☐ Planks during show intros ☐ Walk during phone calls
Office/Desk: ☐ Stand every 30 minutes ☐ Walk to a colleague instead of emailing ☐ Walking meetings ☐ Walk during lunch break
Grocery shopping: ☐ Park further from the entrance ☐ Carry a basket instead of a trolley ☐ Walk every aisle
Driving and parking: ☐ Park in the furthest spot ☐ Take the stairs in car parks ☐ Engage your core at red lights
Overcoming movement barriers
Consider the obstacles that might apply to you — and decide solution you'll try.
"I don't have time" → Wake up 20 minutes earlier. Break it into 10-minute chunks. Schedule it like any other appointment.
"I'm too tired" → Start with 10 minutes. Check your sleep and hydration. Movement creates energy, it doesn't just use it.
"I'm embarrassed exercising around others" → Use YouTube for home routines. Walk in quiet areas or early morning. Remember other people are actually not judging you.
My personal barrier to movement?
I don’t move enough because…..
My solution to that is....
Nurture a body that moves
Every walk, every stretch, every set of squats while the kettle boils — all add up to a body and a life you feel good in. This isn't about punishment or perfection. It's about becoming someone who moves, consistently, because you have value.
