🏃 Can I Exercise While on the Total Plan?

Guidelines for Exercise When Starting Our Diet

Exercise can be a great addition to your New You journey, but it is important to approach it with care while on the Total Food Replacement (TFR) Plan. Because the plan is calorie controlled, your body needs time to adjust, particularly in the early stages.

Here is how to safely incorporate exercise while staying fully on track with your goals.

✅ Exercise Guidelines

🕒 Initial Phase (First 2 Weeks)

During the first two weeks, we recommend focusing on gentle, low-intensity activities and avoiding any intense or prolonged workouts. This allows your body to adapt to the lower calorie intake without strain or fatigue.

🌿 What Types of Exercise Are Low Intensity?

There are many ways to start moving more without overexerting yourself:

🚶 Walking

• A simple, low-impact way to get moving
• Improve fitness gradually by increasing your pace or distance
• Getting fresh air regularly can also boost your mood and mental well-being

🧘 Yoga

• Helps to improve flexibility, strength, and well-being
• Builds muscle strength and supports bone health
• Try different classes or online instructors to find what suits you

🧘 Pilates

• Focuses on slow, controlled movements to strengthen muscles and rebalance the body
• Can be done at home or in a group class at your level

🏊 Swimming and Water Exercise

• Swimming works your whole body and is gentle on the joints
• Breaststroke is a good low-intensity option
• Water-based exercises are ideal for beginners or those looking to reduce impact on joints

🏋️ Low Impact Gym Equipment

• A cross trainer can be used at a low intensity
• Start slowly and build up as you gain confidence and strength

🚶 Everyday Movement

You do not always need a workout to add activity to your day. Try:

• Taking the stairs instead of the lift
• Walking or cycling instead of driving short distances
• Parking further away and walking
• Going for a walk during your lunch break
• Suggesting walking meetings
• Standing more often if sitting is not required

These small changes can add up and support your overall health and weight loss goals.

🥤 Add an Extra Product if Exercising

On days when you are more active, consider adding one extra New You product to your routine.

• Our protein-rich shakes are ideal for fuelling light workouts
• This helps prevent fatigue and ensures you are meeting your body’s nutritional needs

🍫 Post-Exercise Nutrition

Support recovery and muscle maintenance by enjoying a protein-rich snack after exercise. For example:

• New You wafers are a convenient choice to help replenish energy
• Stay hydrated before, during, and after exercise

🎯 Stay Focused on Your Goals

Remember:

• Our plan is designed to work through calorie deficit, not intense exercise
• You can still achieve great results through consistency, hydration, and gentle movement
• Exercise should support your well-being, not exhaust you during this phase

💬 Need Personalised Support?

We are here to help you create a plan that fits your goals and feels right for you.

📧 Email us: [email protected]
📞 Call us: 028 3833 0720

Movement is powerful — even the smallest steps matter. Take your time, listen to your body, and enjoy the journey towards a healthier, more active you. 💛