Aussie Keto Queen

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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 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? 


Rachel xxx

The Aussie Keto Queen 

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