The Crappy Keto Run-down

Disclaimer: I am not a doctor, nutritionist, or expert at all. This is what has happened for me, and here are the places where I got a lot of information when I first started out:

This Video
Ruled.me
Reddit.com/r/keto
Healthful Persuit

I started the keto WOE last year with my partner to deal with his allergies to gluten and a few other things that were causing digestive issues. We did really well at it, and kept it up until we went overseas, where we both indulged, and came back a bit more bloated than expected.
I got back into it as soon as we returned because I was enjoying the feelings of digestive comfort, clear-headedness, and of course the weight loss.
Let me tell you though:
It can be rough. Especially the first few days when you get into ketosis.
The “keto flu” gets talked about a lot, and people complain a lot about early days in ketosis. I’ll discuss the “keto flu” in-depth in another blog post.

I thought I might start a little series documenting the stages of ketosis, and since I’ve started by getting back into ketosis after getting back from holidays, I can also document how I’m going, while also discussing many common topics brought up by keto beginners.

Currently I am on day 8 of being back in ketosis. Thankfully, I had been in ketosis before, so my body was able to get me back in quickly.

Weighty Stuff:

I started 9 days ago, and my weight started at 74kg (post holiday bloat).
By day 2, I had dropped almost 1kg of water weight, and 9 days in I have lost a total of 2.8kg.

Training:

I have had a lot of time to train lately, and have made myself a pretty intensive workout schedule while I’m so free up.

The Schedule:
Gym 6 days per week. Around 40 mins running, arms, back, chest, shoulders, core, legs, glutes and I’m also working on pull-ups.

I noticed the first few days of being back in ketosis my training suffered, as it does for most! My stamina was shot and I was super weak. Unfortunately, this feeling does tend to stick around for a little while, and it depends person to person how long this might last, or if it happens at all!

The last few days I have noticed a significant increase in my stamina, and a slight strength increase. Day 6 was when things started to click into place for me in the gym, and things have been on the up-and-up since then!

Mental Clarity:

Here’s a thing that I really didn’t take much stock in when I first started keto. I assumed it was all just bunk, until I got into ketosis.
I don’t mean a week into ketosis, I mean when you’ve been peeing ketones for over a week, have acetone breath (another lovely early stages (first 1-3 months) side-effect of keto – “keto breath”), and are waking up at 6:30am without complaints or issues.
That is when you start to notice that the fog has lifted off your brain, you can think clearly and BAM! You’ve now entered that next door of ketosis!

Extra Things to Note:

  • Ketosis isn’t something you can do 6 days a week then have cheat days one day. It won’t work like that unfortunately.
    If you’re willing to be kicked out of ketosis and go back through the whole process again, go for it. But my advice is to stick with it, eat over your calorie amounts if you want to, get bunless McDonalds burgers, or deep fry something, but try to stay away from carbs if your end goal is long-term ketosis.
  • Try to stick to healthy fats. Healthy fats are the ones that will help with your brain function, give you glowing skin, and give you good amounts of energy. Stick to avocado (also a good source of fibre, magnesium, and potassium), olive oils (unheated), coconut products, salmon, brazil and macadamia nuts, tuna, chia, eggs and many more that I might expand on in another post.
  • Drink more water than you think is necessary. It’s important to do this all the time anyway, but when you’re changing up your diet, it’s important to make sure you’re getting enough H2O.
  • Don’t be scared if you poop less often. I was, then I realised that you’re replacing carbs with fat in your diet, carbs take up so much more volume in your body than fat, so you’re actually consuming less food (volume / calories), so your body needs time to adapt to having less volume. So don’t fret, it will pass. 😉

In my next post I’ll discuss “Fat Adaption” and how to tell when you’re a “fat burning machine” (If any of you have listened to Leanne Vogul’s podcast you will know)

P.S. Entering shark week this week. Wish me luck.

 

 

More Cardio, Less Hardio (+my workout schedule)

This week has been a light-switch-week for me. My workouts have been more intense and for some reason running has become so much more natural and easy!

I know that last week I complained about using the treadmill, but I think with the strange beginning to summer that we’ve been having in Australia, and the many many Vlogmas videos being posted to YouTube, I am actually coming to appreciate the Treadmill.

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My new theory is that I can do things in ten minute increments. I run for ten minutes as a warm up then see how I’m feeling,  if I’m feeling limber and  (which I usually am after a nice ten minute warm up) I continue for another ten minutes. This then goes on until I’ve done around 3-5km.

It’s magic!!

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Sooooo anyway, that’s been working, so here’s my current workout schedule:

Monday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Tuesday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Wednesday: Chest

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Chest press
  • Incline chest press
  • Fly
  • Pushups
  • 10 min cool down on the Treadmill

Thursday: Cardio

  • So much treadmill
  • As much StairMaster as I can
  • Heaps of rowing
  • More treadmill

Friday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Saturday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Sunday: Blissful rest / LISS

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What does your schedule look like?

 

 

5 Crappy Tips To Help You Get Better

My crappy tips for recovering from a cold.

Waking up with a cold is crappy.
I woke up yesterday feeling amazing, then I went on to do amazing things all day, and now I feel terrible. It happens.

So here are my quick tips to a happy recovery from a cold:

1. Drink water

Yep. And lots of it. I have a handy 2L drink bottle that goes with me most places, and I aim to drink one and a half of it every day, and two when I’m sick.

2. Tea is life

Drinking tea makes it all better. I have my own killer recipe for cold recovery (actually stolen from an old colleague that used to make this for me when I was sick, but he would totally be fine with me telling you guys, I’m sure)

Brutali-tea

1 lemon and ginger tea bag
Half a lemon
Nub of ginger (cut up into pieces
Tsp honey
Quarter of fresh chilli (birds eye) / tsp cayenne chilli if you don’t have the fresh stuff
Half a clove of garlic

It is actually pretty brutal. The garlic is intense, the chilli makes your eyes water, and the honey soothes it all to make you feel like it’s going to be A-OK.

You’re welcome.

3. Rest days

I am actually the worst at taking my own advice! I am notorious for not taking rest days when I’m on a training program, because I know how little it takes to derail all of my good efforts, cut to me one week later having not moved from the couch and ordering my fourth pizza for the week….. It happens.
But let’s all stop and rest here for a second. We’re going to rest and let our bodies deal with the virus that is currently trying to slowly kill us.. k?

4. Vitamins!

Those little bastards just want to make us feel good and here we are trying to derail all their good work by drinking all the alcohol and going running in the rain.. tsk tsk.

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So let’s all just be good for a few days and try to take our vitamins, give the alcohol a rest, and stay warm and dry for a bit, give those suckers a chance to do some good.

5. Drugs

Sometime we still need to soldier on and get shit done. On those days we stock up on paracetamol, water, and maybe some fruit and we do the things.
Paracetamol and ibuprofen are absolute godsends.

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These are some of my tips, but my preferred list would only include one item:

1. Stay in bed, watch Netflix & wait for it all to be over

Unfortunately we can’t do those things, and colds pop up at the most inconvenient time, so we have to do all the other stuff too.

I hope the flu season hasn’t caught you like it did me!
I realise now after writing this post that I may have brought this on myself by skinny dipping in the middle of the night at the beach over the weekend.
Huh.
Such is life I guess!

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How do you make yourself feel better when you’re sick?
Do you have your own tea recipe? Let me know in the comments!