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The Top Reasons Keto Has Stopped Working For You – or it Wont’ Even Start Working For You

The Top Reasons Keto Has Stopped Working For You – or it Wont’ Even Start Working For You

This is a letter to everyone who has hit a wall with Keto. Grab a cup of tea (hold the milk), this is a long one. If I’ve linked you to this post, it’s because you’ve asked me why Keto has stopped working for you, […]

Day 21 of the 21 Day Keto Challenge

Day 21 of the 21 Day Keto Challenge

YOU DO IT!! WWOOOHHHOOO well done to you – you’ve made it to day 21. It doesn’t matter if you fell off the wagon, went off plan or made a few mistakes – we all do, and this is life. For 3 weeks you’ve been […]

Day 20 of the 21 Day Keto Challenge

Day 20 of the 21 Day Keto Challenge

Can you believe it, we are on the eve of the last day? If you’re following the complete meal plan, you’ll notice tomorrow’s dinner is a Celebration Meal! This means go out and treat yourself – with Keto foods. It might mean some delicious sashimi, […]

Day 19 of the 21 Day Keto Challenge

Day 19 of the 21 Day Keto Challenge

It was a bit of a heavy email yesterday wasn’t it? You might have guessed I’m pretty passionate about this, so occasionally have to let loose or I’ll explode! Today I’ll keep it a bit more light-hearted, so hopefully I don’t scare anyone off 🤔 […]

Day 18 of the 21 Day Keto Challenge

Day 18 of the 21 Day Keto Challenge

If you’re like most people, and almost all women, this isn’t your first attempt at getting healthy or losing weight.  I see a recurring message from many people who want to try Keto – they have diet exhaustion.  We are tired of trying everything – […]

Day 17 of the 21 Day Keto Challenge

Day 17 of the 21 Day Keto Challenge

As we get closer to the end of the structured challenge, it’s important that we learn a bit about WHY keto works.  This includes understanding why it’s not designed as a short term, quick-fix diet.  For me, I know I need to understand why something […]

Day 16 of the 21 Day Keto Challenge

Day 16 of the 21 Day Keto Challenge

We are now in the final week of the 21 Day Keto Challenge. Running these challenges have always been really interesting for me, as I watch thousands of people all react so differently to the same information. We all have the same FAQ, the same […]

Day 15 of the 21 Day Keto Challenge

Day 15 of the 21 Day Keto Challenge

Good morning! And welcome to day 15 of the Challenge – you are kicking butt 🙂 As the 21 Day challenge creeps towards the final week, I hope to offer you some tips on how to maintain your new way of eating. Don’t worry if […]

Day 14 of the 21 Day Keto Challenge

Day 14 of the 21 Day Keto Challenge

You made it, 2 weeks in. Whether you stuck 100% to your plan and commitments, or varied a little bit, you are still here. Reading these emails, knowing you want to make a change. So in that sense, you made it. Today I want to […]

Day 13 of the 21 Day Keto Challenge

Day 13 of the 21 Day Keto Challenge

As I write this, we are heading into another weekend. At almost the 2 week mark of the Keto Challenge, life often creeps back in and gets in the way. We always start challenges like this full of determination and will choose dates that really […]

Day 12 of the Keto Challenge

Day 12 of the Keto Challenge

Welcome to day 12! We are over the half way mark well and truly now, and only 9 days to go. Just a week and a half. And then we go back to eating hamburgers and chips … NOT Have you been asked yet when […]

Day 11 of the 21 Day Keto Challenge

Day 11 of the 21 Day Keto Challenge

Today we are going to delve into the sometimes confusing world of net carbs and total carbs! This is one of those topics that is pretty important to understand, and once you understand it properly, it stays with you. In a nut shell, carbs are […]

Day 10 of the 21 Day Keto Challenge

Day 10 of the 21 Day Keto Challenge

As we edge closer to the halfway mark, it’s a good time to think about some of the complimentary health things we can do. Keto on its own is great, but when you team it with other changes like fasting and exercise, you really propel […]

Day 9 of the 21 Day Keto Challenge

Day 9 of the 21 Day Keto Challenge

We humans tend to be short term thinkers. Studies have shown that we aren’t good at judging how much time things will take us, and weight loss is certainly one of them. “Most people overestimate what they can do in a day, and underestimate what […]

Day 8 of the 21 Day Keto Cleanse Challenge

Day 8 of the 21 Day Keto Cleanse Challenge

We’ve passed the 1 week mark and hopefully learnt a lot along the way. While of course we are focusing in the Keto diet, I also like to take this chance to review other areas of our life that might be holding us back, physically […]

Day 7 of the 21 Day Keto Challenge

Day 7 of the 21 Day Keto Challenge

At the end of today, it’s day 7 and one full week of the Keto Challenge! There might have been ups and downs, a few teething problems or a spot of the Keto flu but you’re already a week in! Now is a great time […]

Day 6 of the 21 Day Keto Challenge

Day 6 of the 21 Day Keto Challenge

Day 6 has come around so fast, and we are nearly at the end of the first week. Here comes the REAL challenge – the weekend. Our brains have an amazing way of rationalising our self sabotage. “I ate so well all week, I deserve […]

Day 5 of the Keto Cleanse Challenge

Day 5 of the Keto Cleanse Challenge

Yes, already 5 days in! That’s 5 days of commitment, healthy delicious keto meals and unfortunately some keto flu for some people. It’s around this time that most people who have been following the plan should well and truly be in ketosis. It can be […]

Day 4 of the 21 Day Keto Challenge

Day 4 of the 21 Day Keto Challenge

I’ve always said I want to be honest with my fellow challengers. I started these challenges because last November, I was in a Keto rut and couldn’t seem to stay committed and focused like I did for the first few years. I was eating ‘keto […]

Day 3 of the 21 Day Keto Challenge

Day 3 of the 21 Day Keto Challenge

3 days in already! Hats off to you, you are doing really well. How do I know? Because you are still here, reading this! ‘Doing well’ to me isn’t about losing the most weight or eating perfect Keto, it’s about committing to something and sticking […]


Latest

Day 19 of the 21 Day Keto Challenge

Day 19 of the 21 Day Keto Challenge

It was a bit of a heavy email yesterday wasn’t it? You might have guessed I’m pretty passionate about this, so occasionally have to let loose or I’ll explode!

Today I’ll keep it a bit more light-hearted, so hopefully I don’t scare anyone off 🤔

I get asked pretty regularly whether I recommend exercise while on a Keto diet. 

Some people wonder if they should exercise at all while doing the 21 Day Challenge. 

The key thing here is that you don’t HAVE to exercise on Keto to lose weight (or to lose weight in general).

BUT the benefits of exercise are huge, and I’m sure we’ve all heard them.

It’s all about finding out YOUR reasons for exercise though – why should you do it, what will get you out of bed in the morning and make it a priority? 

How much exercise should you do on Keto? This depends on your situation so below I outline a few different options depending on your current position. 

If you currently do no exercise at all

How are you feeling? Do you have extra energy?

If yes, then now is a great time to incorporate some new movements! If it’s been a long time since you’ve exercised, don’t hit the gym 5 times this week lifting weights.

You’ll over do it, risk injury and burn yourself out. If you are in immense pain for a week after a huge weights session at the gym, you’re pretty unlikely to go back again.

Here’s some things to try;

  • Introducing movement throughout your day. Get up and move at least 10 minutes of every hour, park further from the shops (or walk!), walk in the evenings after dinner or do some stretching when you wake up 
  • Join a casual walking group
  • Yoga is great, soft way to start exercising! Youtube has some great videos if you dont have a class near you

If you exercise regularly, should you continue on while transitioning to Keto?

For sure! 

You’ll almost certainly notice a dip in your capabilities in the beginning. For runners this can be a particularly hard struggle, so avoid planning any big runs while you are adjusting for the first few weeks.

Two good resources for you: “Prepping for a marathon on Keto” and Keto Marathon Training Program

Weight lifters will likely notice a decline in their performance as well, but don’t worry, it will come back

Chat to the guys over at Leangains.com and they’ll tell you all about it – world class and olympic level weight lifters are at their peak on Keto and even fasted. 

It is possible, it just takes some time. 

Go a little bit easier on your body, get LOTS of electrolytes and keep an eye out for cramps from lack of magnesium or any lightheadedness.

Be sure to watch your muscle mass too, as depending on how much you’re lifting, you may need more protein than what standard meal plans allow for. Again the lean gains website is a gold mine of information. 

What exercise do you do?

I love exercise, when I’m in a good groove and pattern. When I’m not, it’s pretty hard to get my butt into gear. 

I have learnt that the HARDEST part by far is getting to the gym/yoga mat/floor/ wherever.

Once I’m there, everything is great and I have NEVER had regrets after a workout, I only regret the workouts I miss. I remind myself of this when my alarm goes off at 6am and I can easily stay in bed for another hour. 

So, when I am at peak Rachel, my weekly exercise looks like this;

  • Yoga at least twice (usually a fast Vinyasa flow class and then a slow Yin or Hatha class)
  • Pilates at least once
  • One leg day and one arm day on the weights machines at the gym, or just using dumbbells 
  • A nice long walk somewhere – up a mountain, along a beach or around a shopping centre, I don’t care!
  • 10,000 steps a day or close to

It looks like a lot, but a lot of it is incidental and this is my absolute ideal week – most weeks it will be half of that. 

My reason for exercising?

90% mental health. 10% muscles and strength. 

Before gym session – tired, grumpy, sad, sore back. 

After gym – I’m a magical freaking rainbow unicorn who can achieve anything. Including carrying heavy stuff.

So, what exercise do you do? How has this changed since being on Keto? 

Love

Rachel xxx

The Aussie Keto Queen