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28 Day Challenge

28 Day Challenge Final Recap!

28 Day Challenge Final Recap!

The 28 Day Challenge is over!  At least this version of it.  We had several success stories come out of, most of which you can read about in the 28 Day Challenge Facebook group here.  Overall, this was a great challenge for everyone involved as I was the first time we had a specifically ketogenic bent to the teachings instead of just a general low carb focus so there was a ton of new information for everyone to learn and enjoy.

As for my own personal 28 days, I started January 2nd at 230.1 and ended January 30th at 220.4 which means I was about .3 lbs away from losing 10 lbs during the challenge.  Overall, I’d have to say that I was pretty happy with the results.

Just because the challenge is over doesn’t mean that you can’t lose weight!  Just join us in the FaceBook group and let us know if you need any help with what to do.  Everyone in that room is happy to help.  You can also get caught up on the lessons here.

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Day 26: How to Improve Your Sleep

 

How to Improve Your Sleep

These are the notes from last night’s video in the 28 Day Challenge.  You can join us in the 28 Day Challenge FaceBook Group here, get our FREE 28 Day Ketogenic Meal Plan here, and pick up our recipe and instructional books here.

Sleep is an incredibly important but often overlooked component of your overall health routine.  Sleep has been proven to increase overall health by improving your sex drive, reducing chronic pain, helping your body recover from injuries faster, improving your mood, increasing your ability to resist sugar cravings, improve your cognitive function, and increase your immunity.

 

You should experience better and more restful sleep in ketosis but there are things you can do to improve your sleep time.

 

Stick to a sleep schedule

Consistently going to bed and waking up at the same time every day trains your body when to sleep.  You will go to sleep faster and sleep more soundly.

 

Stop eating a few hours before bedtime

 

Your body shouldn’t have to work on digesting food while sleeping.  Not only will cutting out those late night snacks help you lose weight faster but your sleep will be more restful as your body can focus on doing the restorative work it needs to do at night instead of digesting food.

 

Create a bedtime ritual

 

Do the same thing every night before going to bed.  It might be a warm bath or reading a chapter in a book or listening to soothing music.  Try to limit your exposure to screens in that last hour before bedtime because that stimulates hormones that will keep you awake.

 

Create a “comfort zone”

 

Invest in things that make your bedroom a relaxing place.  This might be a new mattress or high thread count sheets.  You could get black out curtains, earplugs, or anything else that makes you more comfortable.

 

Destress

 

Stress keeps you awake.  Whether you are worried about bills or personal relationships, these stresses can keep you awake at night.  Some basic things you can do to reduce stress are getting organized, setting priorities, setting and meeting goals, stretching, being with friends and family and setting a budget.

 

If you would like to learn more sleep hacks, take a look at Sleep Smarter by Shawn Stevenson.

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Need more info about the ketogenic diet? Sign up for our 28 day training program and weekly ketogenic meal plans!

Day 25: What Exercise is Best when You Are in Ketosis?

What Exercise is Best when You Are in Ketosis?

These are the notes from last night’s video in the 28 Day Challenge.  You can join us in the 28 Day Challenge FaceBook Group here, get our FREE 28 Day Ketogenic Meal Plan here, and pick up our recipe and instructional books here.

So what exercise should you actually do?  The great thing about living in ketosis is that most of the needed weight loss will be happening regardless of how you exercise,  now it’s just a matter of enjoying the benefits we discussed in yesterday’s lesson.

 

Stretching

 

Stretching is probably the most important thing you can do before you start exercising, especially if you are new to exercise or older as it will prevent injuries.  I spend about 10 minutes stretching before doing anything and I have a short 10 minute video on my phone that walks me through some easy stretches that I play every time I start.  Just look for an easy video perhaps on YouTube that is at your level that will stretch you out and follow that.

 

Aerobic exercise

 

Aerobic exercise is exercise that increases your heart rate and makes you breath harder.  Again, this doesn’t take much.  You can get many benefits from taking a walk around the block at a brisk pace.  You are just trying to get your heart rate up.  If you think you are ready for something more advanced, look into HIIT training as it will increase your heart rate and exercise you in a very short amount of time.

 

Weight Training

 

Weight training or resistance training is the exercise that will allow you to begin to put on muscle mass.  It is the weight training that will encourage your body to make new insulin sensitive muscle fibers so it is important that it is included in your routine.  I use the app StrongLifts to walk me through a simple weight lifting routine but if you don’t want to join a gym and don’t have weights, you can just do simple bodyweight exercises to get many of the same benefits.  I have used the app madBarz in the past for Bodyweight exercises and have been happy with it.

 

Rest

 

The most important part of any exercise routine is the rest you take between sessions.  The time you are asleep and the time you are not exercising is when your body is hard at work adjusting to the the benefits of exercise like increasing your bone density, muscle mass, and cardiovascular capacity.  Don’t overdo it.

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