Exercise can absolutely be part of your New You journey — but it’s important to approach it sensibly while following a calorie-controlled plan.

Because our structured plans reduce calories, your body needs time to adjust — especially in the early stages.

Here’s how to stay active safely while protecting your results.

✅ Exercise Guidelines

🕒 Initial Phase (First 2 Weeks)

During the first two weeks, we recommend focusing on gentle, low-intensity activity and avoiding intense or prolonged workouts.

Your body is adapting to:

• A lower calorie intake

• Reduced carbohydrate intake (if applicable)

• A new structured eating routine

Give it time to adjust before increasing intensity.

🌿 What Counts as Low-Intensity?

There are many ways to move more without overexerting yourself:

🚶 Walking

• Low-impact and accessible

• Gradually increase pace or distance

• Fresh air supports mood and mental clarity

🧘 Yoga

• Improves flexibility and mobility

• Builds strength gently

• Supports stress reduction

🧘 Pilates

• Focuses on slow, controlled movement

• Strengthens core and stabilising muscles

🏊 Swimming / Water Exercise

• Low impact on joints

• Works the whole body

• Ideal for beginners or those returning to exercise

🏋️ Light Gym Equipment

• Cross trainer at low resistance

• Gentle cycling

• Controlled strength machines

🚶 Everyday Movement Counts

You don’t need formal workouts to make progress.

Try:

• Taking the stairs

• Walking short distances

• Parking further away

• A lunchtime walk

• Standing more during the day

Small daily movement supports overall health and weight loss.

If you need extra motivation, our Secret Slimmers community regularly runs:

✔ Steps challenges
✔ Movement challenges
✔ Walking groups (5k, 7.5k, 10k steps)
✔ Monthly activity goals

These are designed to:

• Keep you accountable

• Build consistency

• Make movement fun

• Celebrate progress together

You don’t have to do it alone — and even small increases in daily steps can make a big difference over time.

🥤 What If I’m More Active?

On days where you’re more active, you may consider:

✔ Adding one additional New You product
✔ Choosing a protein-rich option
✔ Increasing hydration

This helps reduce fatigue and supports your body’s nutritional needs.

🍫 High Protein Products & Snacks

Our High Protein snacks (such as protein crisps, wafers and bars):

• Are not meal replacements

• Can be enjoyed in moderation

• May support convenience around activity

They can be helpful post-exercise, but they do not replace your main meal products.

If training regularly, focus on:

✔ Following your structured plan
✔ Staying hydrated
✔ Listening to your body

💧 Hydration & Electrolytes

Hydration becomes even more important when exercising on a calorie-controlled plan.

Aim for:

• 2–4 litres of water per day

• Increased fluids on active days

If you are sweating more or feeling lightheaded, Electrolytes can help support hydration balance.

Our Cherry Lemonade Electrolytes provide key minerals including:

• Sodium

• Potassium

• Magnesium

• Calcium

These support normal muscle function and hydration — particularly helpful:

✔ In early weeks
✔ During warm weather
✔ On more active days

🎯 Important Reminder

Our plans work through calorie control and structure — not intense exercise.

You do not need heavy workouts to see results.

Consistency, hydration and gentle movement are more powerful than overtraining.

Exercise should support your wellbeing — not exhaust you.

💬 Need Personalised Support?

We’re here to help you build a plan that feels sustainable and safe.

📧 [email protected]
📞 028 3833 0720
💬 Live Chat via our website

Take it steady.
Listen to your body.
Build strength gradually.

Even small steps move you forward 💛