Let’s revisit Principle 4: Joyful movement 

We all know how important exercise is and all the health benefits you get from being active on a regular basis.
But dieters tend to see exercise as a punishment for what they ate or a way to burn the calories they consumed. 
In this program I want you to really find enjoyment in exercise. Forget about weight loss. Just get active and feel
the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of

If you focus on how you feel from working out, such as energized, it can make the difference between rolling
out of bed for a brisk morning walk and hitting the snooze alarm. If when you wake up, your only goal is to lose
weight, it’s usually not a motivating factor in that moment of time.

Paying attention to how your body feels during and after movement is an important way to discover enjoyable
activities – this is called Mindful exercise. Try to enjoy exercise without judgment, comparison, or competition. 
By doing activities your love you will see how different working out can be:
• It rejuvenates, rather than drains energy
• It enhances the mind-body connection.
• It relieves stress, rather than increases stress.
• It provides genuine enjoyment and pleasure.

The best kind of exercise for your body is exercise that:
Makes you feel good
Is not a punishment
Is enjoyable
Has nothing to do with your appearance
Isn’t used to earn food

My exercise philosophy is: 
Fitness is more than looking good. It’s feeling good on both the inside and outside.
It’s about moving my body in ways that I love and resting when I need to. My biggest motivation to exercise is
the stress-relief and feel-good I experience afterwards. It really helps to improve my mood. I aim to exercise for
20-30 minutes, four times a week. 

Exercise should not add more stress to your life. If you are someone who over-exercises try to follow a more
gentle approach. Over-exercising can spike your stress levels, which isn’t good for your health. If you’re
suffering from high stress, take action by reviewing the ways you move your body. For one week, swap 1-2 of
your hardcore gym workouts, boot camps or spin classes with yoga, Pilates or a brisk walk. Add one rest day to
your routine this week. When you’re feeling exhausted and depleted, don’t force yourself to go to the gym.
Simply go for a 20-minute walk (even post-dinner) or do some yoga, and tell yourself that this restorative
exercise is doing your body a world of good.

I have decided to share my favorite 15-20 minute workout videos with you. You can do this in the mornings or
afternoons. It is quick and fun, and ideal for busy professionals. I usually go for a walk first then I do the video
in the kitchen while I am busy preparing food. If you are at a gym or fitness class you are welcome to continue,
as long as you find some form of activity you enjoy. 

Exercise alone is not the only form of physical activity; not sitting for too long is another component. Try not to
sit for longer than an hour at a time. Get up, walk around the office or home or do some stretches. Try to include
other activities in your daily routine, such as taking the stairs, playing, gardening, doing household chores,
dancing, and recreational activities.

Remember you need to eat enough to fuel your training, you cannot expect your body to be energized without
proper nutrition. If you are someone who always starts a new training program with a new diet changes are
you haven’t had great experiences in the past. Going into a nutrient deficit while trying to workout more is
impossible! You will be tired and miserable. If you want to exercise in a sustainable way you need to eat proper
meals.  Take a pre-workout snack especially if you train first thing in the morning. 
Click here for my breakfast and snack recipes.
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is
capable.”- Socrates
We will focus on this pillar during every week of the program
Training road map for the week:
Stretch – every morning when you wake up
3 x 20-minute training sessions per week 
4 days rest/ walk/ recreational activities
If you are not currently exercising I want you to start slow. Schedule 3×20-minute time slots into your
diary for this week.  You can use two of the time slots to go for a brisk walk, and the other one to try a
15-minute online video for beginners. Here is my favorite:

Good luck and have fun!