Author: Steph Simpson

Body-weight Exercises For Beginners

If you’re trying to get in shape, it doesn’t matter which diet protocol you happen to be following, it’s essential that you put the hard work in when it comes to training and working out. People often think that getting in shape requires an expensive gym membership and access to the most sophisticated gym equipment currently on the market. This is not necessarily the case at all however, as in actual fact, you can get in shape in the comfort of your own home, performing nothing more than body-weight exercises. Body-weight exercises are vastly underappreciated in the health and fitness world, despite the fact that they have been performed for literally centuries upon centuries. The ancient Greeks for example, used to perform calisthenics body-weight exercises in order to train their most fearsome warriors in preparation for battle. If you’re looking for a new, exciting, and highly efficient way to get in shape, then take a look at the following, as we look at a couple of body-weight exercise routines for beginners. Low Intensity Routine We’ll …

2 Delicious Bulletproof Coffee Recipes to Start Your Day

30If you’ve been following a ketogenic diet for some time, then you’ve probably already heard all about the wonder that is Bulletproof Coffee. It’s a staple among keto dieters as a breakfast ‘replacement’, partly due to the fact that it’s easy and convenient (as well as filling), and partly because of its numerous health benefits. The only problem is, it can quickly become boring drinking the same thing for breakfast, day after day. That’s why we’ve come up with a couple of tasty variations on the classic bulletproof coffee recipe, meaning you can add some variety into your meal plan and still benefit from the convenience and the health benefits that Bulletproof Coffee offers. What is Bulletproof Coffee? Before we dive straight in to the recipes, I would HIGHLY recommend the book The Keto Diet Kickstart Program, which has some lovely recipes. But for now, here’s a brief explanation for those of you who are unfamiliar with the term Bulletproof Coffee (or BPC). If you’re already clued up on this amazing beverage, please feel free to skip …

Keto-friendly Sweet Treats for Halloween

It’s no secret that Halloween is a holiday all about candy. It’s a time of temptation – with sweet treats lurking around every corner. To be honest, the holiday seems to have become less  about ghosts and ghouls over the years, and more about… well, sugar! This seems kind of strange to me, because I’m British – and when I was a kid we’d go trick-or-treating and be given money. No joke! Granted, it was just spare change – but the concept of giving neighbourhood kids candy and sweets wasn’t really a ‘thing’ in northern England back in the ’90s. At least not where I grew up. Oh how times have changed! So, in light of this, I thought it only fair to post a couple of life-saving, keto-friendly Halloween treat recipes, to save you from reaching for the multitudes of sugary snacks that are flying around at this time of year. Enjoy! Pumpkin Spice ‘Cheesecake’ Fat Bombs Fat bombs are awesome. They’re great for satisfying carb cravings, and due to their high fat content they have great …

healthy fats for low carb diet

The Best Healthy Fats for a Low Carb Diet

Contrary to popular belief, not all fat sources are bad for our health. Fats have gotten a bad reputation over the years, but with’ the rise of the ‘low carb, high fat’ (sometimes abbreviated as LCHF) diet, this looks set to change. If you’re following a LCHF or Ketogenic diet then it may come as no surprise that certain fats are actually great for your health, with purported benefits that can help to boost the metabolism and assist with fat loss in the process. Remember – fat doesn’t make you fat! By taking away carbohydrates, the body is forced to find an alternative source of energy to fuel itself each day instead, and that source just so happens to be body fat. By taking away the body’s preferred source of energy however, in the form of carbohydrates, we instead need to get our energy from elsewhere, which is why low carb diets rely so heavily on a selection of healthy fats. If you’re following a LCHF diet, here’s a look at five of the best …

How To Beat Sugar Cravings on Keto

How to Beat Sugar Cravings on a Keto Diet: 5 Useful Tips

Sugar cravings can be the downfall of many a well-meaning ketogenic dieter. Once you switch from a ‘regular’ diet (which often contains a fair amount of processed and sugary foods), to a diet which is high in fat and low in sugars and carbohydrates, the cravings can kick in. This can lead to feelings of frustration, low-mood and just generally feeling like your will-power is being tested at every single meal time (and in between). Trust me, we’ve all been there. However, it’s easy to forget that sugar cravings are actually a completely normal part of following a keto lifestyle, particularly when you’re first becoming adapted. And it’s even easier to forget that that the cravings will pass! The first couple of weeks are definitely the roughest part – so we’ve highlighted a few useful tips on how to beat sugar cravings when starting a ketogenic diet. 1) Accept That Cravings Are Normal Although low carbohydrate diets do have their benefits and do sound very appealing (there aren’t many diets that allow you to eat bacon, …

Two Delicious and Healthy Low-carb Soup Recipes

Occasionally, many of us just try to recover and regroup following the weeks of partying and overindulgence as a result of the holiday season. After weeks of way too much junk food and alcohol, we’re now looking to lose our holiday weight and get some fresh and healthy ingredients inside of our systems.  As you (probably) already know, low-carb diets are ideal for those looking to lose weight quickly, in a safe and controlled manner. Hence, we’ll be taking a look at a couple of simple low carbohydrate soup recipes ideas for you to try at home. Follow the info below, and before you know it, all the over-indulgence of the holiday season will be a distant memory. As we move into 2016, there’s no better time to set yourself up for success and become leaner, fitter, and healthier, than ever before!   Creamy Stilton and Broccoli Soup This soup is absolutely perfect for anybody following a low-carb/moderate fat diet such as Atkins, or (you guessed it) Keto! It is packed full of healthy vegetables, rich in vitamins …

keto italian food

Keto Italiano: How to Make Your Favourite Italian Dishes Keto-friendly

Italian food has to be one of my favourite types of cuisine. Pizza, pasta, breadsticks – all of these are on my hit list of favourite foods, and they just seem to taste so much better with creamy mozzarella, tomatoes and basil literally thrown all over them. So, it’s not surprising that when I switched to a keto diet, one of the biggest shocks to my system was being unable to gorge myself on pasta with basil and olive oil. Yes – I could literally just throw these ingredients into a bowl together and tuck in. Did I mention how much I love pasta? So, you can imagine how happy I was to discover alternative ways to enjoy both pasta and pizza, whilst staying in ketosis. It is absolutely possible to enjoy a lot of your favourite foods on a ketogenic diet – all you have to do is get a little bit creative. Check out the following recipes for keto-friendly Italian food.   Almond-Flour Pasta Ribbons The great thing about these almond flour pasta …

Easy Plyometric Workout

Easy Home Plyometric Workout for When You Can’t Hit the Gym

With the winter months closing in, you might be forgiven for wanting that extra thirty minutes in bed in the mornings. At least, that’s what I tell myself every time I skip a workout. Sometimes waking up when it’s dark and cold outside – the thought of going to the gym can be a bit… unappealing to say the least! But, in reality, that’s no excuse not to get in a quick workout before you head out to begin your day. That’s why we’re sharing this simple (but definitely not easy, sorry) plyometric workout that can be done at home. So, whether you’re like me and just can’t seem to drag yourself to the gym some days – or even if you’re not member of a gym at all, this plyometric workout is perfect. It requires no equipment, and you don’t need tonnes of space; just a comfortable amount of room to move between the different exercises. Benefits of Plyometric Workouts Before I dive straight into the workout, first a little explanation about what Plyometric …

Keto-friendly Snacks: at Home or on the Go

You probably already know by now, that being on a ketogenic diet involves a LOT of cooking and preparing your own meals from scratch. Pre-packed sandwiches, fast food and other snacks are pretty much off the menu, as hidden (and often not-so-hidden) carbs abound in such convenience foods. Suffice to say – snacking on a ketogenic diet can sometimes be a little bit tricky! Now, it’s important to point out that when I say ‘snacking’ here, I’m mainly talking about convenient foods that you can either consume on the go, or relatively easily with little to no preparation. It’s easy to ‘snack’ on a couple of chicken legs or a slice or two of ham if you’re at home and close to a refrigerator, but this doesn’t really translate to when you’re out and about. Plus, when you’re away from the home – this can be when you’re most likely to succumb to temptation from pre-packaged, processed foods. So, that’s why we’ve compiled a quick list of different keto-friendly snack ideas, both for when you’re …

keto diet budget

Keto Dieting on a Budget: 3 Ways to save Money

It’s no secret that the ketogenic diet is a powerful weight loss tool. Science has proven, time and time again, that if we restrict our carbohydrate intake and eat more fats and proteins, our bodies will begin to shed pounds, by burning fat (rather than carbs) for fuel. But while the keto diet is incredibly effective in controlling weight (as well as providing lots of other health benefits), it does have a down side. It can be expensive! Meat and veg don’t come cheap, especially in comparison to junk foods like chips, candy, soda and frozen, processed foods (such as pizza). People say you can’t put a price on your health – but that doesn’t change the fact that buying large quantities of fresh meat and vegetables can sometimes put a bit of a dent in your wallet. However, the good news is that there are a few things you can do to try to save money when you embark on the keto diet, and in this blog post we’ll show you how. Prep, Prep …