Natural Weight Loss

Lesson #4

Exercise is a key component of a healthy lifestyle and the truth is that you cannot enjoy optimal health and well-being if you are sedentary.

your body was made to move

Let us begin with a biology bit:

Our body has more than 200 bones and more than 600 skeletal muscles that allow us to move and perform various tasks.  In order for the body to keep functioning in an optimal way, it needs movement. 

What will happen to a car if it’s not being driven? It will start to deteriorate, no doubt about it. Your body is very much the same. Those muscles and bones will start to crumble if they don’t get the right form of movement. That old saying “move it or lose it” is a perfect way to put it. 

Today, many of us live in a world where most things surrounding us tend to be managed by the touch of a button. 

This ever increasing ability to rely on technology is perhaps making things faster and more convenient, but it comes with an unfortunate side effect on our bodies. Just think about how much time we spend sitting down. When we drive, we sit. When we work at an office, we sit. When we watch TV, read, eat, meet someone for a coffee . . . well, you get the picture. While a brief period of sitting here and there is natural, long periods of sitting day in and day out can contribute to weight gain as well as seriously impact your overall health and shorten your life. 

Daily Exercise

Easier said than done, but you gotta fit it in! We recommend at least 30 minutes a day to get your blood circulating. You can go for a walk, ride a bike, swim, … just get moving. You will start to feel better, healthier and stronger. We personally include a variety of exercise (strength, running, walking, mobility, hiking, cycling,) for a minimum of 60 minutes each day. It keeps us in a great shape, healthy and moving forward with energy and excitement for life.


Include at least 30 minutes of regular daily movement. If you are new to exercise or you have fallen into a sedentary lifestyle and haven’t regularly moved your body for a while now, we suggest that you start walking.  Day by day, week by week you will gain your stamina back, the extra bodyweight will start to come off and soon you will be amazed by what your body can do for you!

No matter where you’re starting, the more you move, the better your body will function. The benefits of regular movement will soon be very obvious in your day to day life. You will find it easier to: 

  • climb stairs or hills
  • carry groceries
  • stand up from sitting down, or get up from the floor
  • pick up heavier boxes  
  • Keep up with your children, or walk an excitable dog

The more you can do confidently and capably, the fitter you will be. Even better, that means you will be motivated to move more. That leads to more fitness. And this beautiful wholesome cycle continues.

We believe in you and we want you to win,

2 responses to “Lesson #4 – Everybody Move Your Body”

  1. Hello, I have your book, The Vegan Manifesto. I’m trying to lose weight. I’m 6, 6’4” and I weigh 179 pounds. I was told to stay with 1400 calories per day. Isn’t your plan 2000 calories? I’m not sure what to do. I appreciate these tips.
    Sonjia Penn

    • Hello Sonjia,
      Thank you for reaching out.

      In regards to your question about daily calorie intake, here is our suggestion:
      When it comes to a whole food, plant-based diet we find that there is not much need to count calories. If you stick to the provided meal plans you will be eating a diet based on non-processed foods, fresh fruits, fresh vegetables, herbs, legumes, nuts and seeds. Be patient with yourself and rather than looking at it as a calorie restricted diet, see it is an abundant and satisfying lifestyle.

      Wishing you all the best on this journey.
      With Love & Care,
      Nikki & Zuzana

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