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You may have heard the saying that ‘sitting is the new smoking’. It is so important for us to move our bodies regularly for all of the important health benefits that come with this. Prolonged static postures like sitting, have been proven to increase our risk of diabetes, heart disease, even digestive issues andRead More
Often women struggle with knowing what to eat in the lead up to their period. For many this time of the month leads to cravings and an increased appetite which can make it hard to feel like you are staying on track with your healthy lifestyle. But it doesn’t have to be this way, belowRead More
When you think about your health, your lady parts sadly don’t often get much attention! However, there are easy things you can do to ensure your lady parts are in good health and this may save you from experiencing issues such as thrush and other annoying lady problems. Eat a Vagina-friendly diet: Foods like yoghurt,Read More
We’re so excited to finally announce that we have a new addition to our Keep It Cleaner Grocery range at Woolworths. Say hello to our Chips and Salsas! We have always been huge chip lovers, so it was only fitting to create our very own with a healthy twist. All of our chips are made fromRead More
One of our favourite things to make in the summertime is smoothies. They’re the perfect breakfast or snack to have on a warm day which you can pack full of nutritious and delicious ingredients. We personally love adding in protein powder to our smoothies to increase our protein intake for the day. Plus, it alsoRead More
1. Pack Healthy Snacks Often the snacks available when we are out and about aren’t the most nutritious snacks. Packing some healthy snacks like a KIC ball or some fruit and nuts to take to work or uni can save you from needing the vending machine as often. 2. Make Time for Meal Prep (orRead More
Steph. When I was younger the only time I thought about goals were at New Years Eve, and majority of the time I never stuck to my New Years resolutions anyway haha😂. I had a really bad habit of setting a big goal, but never writing it down or never planning out how I wasRead More
10 Facts… Being a woman, there is a good chance that one day you will need to see a Gynaecologist (Women’s Health Specialist) at some point in your life. Keeping up to date with your PAP smears/Cervical Screening Tests and any health concerns is important so I thought I would share a few facts aboutRead More
Welcome to #KICMAS! To celebrate the festive time of year, we want to see how you are KIC’ing it over Christmas! We’ve got 4 weeks of awesome prizes ahead! Each week we’ll announce a new competition which will encourage you to share your favourite recipes, summer workout spots and much more! To enter, simply shareRead More
7 plant based proteins you need to get amongst If you’re considering moving towards a more plant based diet, you need to do it very carefully to ensure you aren’t leaving your body deficient in vital nutrients. The thing is, is that some plant proteins can be difficult to digest, particularly if your gutRead More
Top 5 tips for recovery So you’ve taken your workout routine to a new level or you’re just starting to exercise again after some time off. You may be beginning to notice that with this new exhilarating increase in activity comes something not so fun. Aching muscles and soreness in places you never even feltRead More
Keep Active Keeping active during the silly season not only keeps you fit, strong and healthy but will provide you with mental benefits too. Keeping active during the holidays might be doing a KIC workout in the hotel room or it could be as simple as going for a walk in the morning. Remember everyRead More
If you know us, you will know that we’re BIG sweet tooths. This recipe is a popular one from our Book ‘A girl’s Guide to Kicking Goal’s’. Seriously, what a perfection combination of chocolate, caramel and crunchy biscuit. What more could you want? This recipe is a tribute to one of our favourite choccie bars whenRead More
How I have stayed healthy in pregnancy. It’s true, pregnancy really does have its absolute highs and lows. I think it’s important to be aware of both, and knowing firstly that everyone’s experience is different, to be open minded, to avoid expectations and to have a mantra like ‘what will be will be’ to getRead More
Four Pilates Areas that will help improve your practise (on and off the mat) Pilates is one of my absolute staple exercise routines every week – no surprises there, I’m sure! It’s such a great way of achieving balance, head to toe strength, core endurance, and coordination. Particularly if you are new to Pilates, IRead More
We’re all about living a healthy and well-balanced lifestyle. This means, that we too enjoy the occasional pizza, pasta or even chocolate. Although we tend to enjoy these in moderation, we don’t want to completely remove them from our diet, which is why we’re sharing with you our favourite food swaps, so you can enjoyRead More
We’re super excited to announce our first ever Keep it Cleaner Tour brought to you by AIA Vitality. We’ll be hitting a city near you for a sweat-filled workout and meet and greet sesh. Plus every attendee gets an awesome goodie bag filled with treats from some of our fave brands. Coming to… Melbourne –Read More
2020 is just around the corner and we’re getting excited. Who loves fresh starts? We sure do. A new year is a perfect excuse to sit down and get some goals. Whether they’re long term or short term, by setting realistic and achievable goals, you’ll feel more motivated when you smash them. Here is Adam’s,Read More
I’m sure if you’re reading this you most likely want to get fitter in one way or another, whether that’s stronger, faster, more endurance, better cardio, or simply just healthier on the inside. So what if you could fast track that in a healthy and sustainable way? Well here’s 5 ways that will give youRead More
There’s nothing more frustrating than working hard in your strength session and not getting the optimal results. Our trainer Danny is sharing his top tips to “Turn On” your glutes when you train so you can be sure you’re feeling the burn. #1 Release hip flexors/improve hip mobility Tight hip flexors is not only theRead More
Contraception. It is essential part of life unless you are planning on having a baby or three! What you may not know is there are plenty of old wives’ tales out there that aren’t totally true… Myth #1 The Combined Oral Contraceptive Pill (COCP)will make you gain weight! The research does not support this. However,Read More
There is something so relaxing about sitting down to a good book. We’re all about using reading as a way to broaden our horizons and learn new things. We thought it would be fun to share our inspiring reading list – especially as the summer months are coming here in Australia! It’s the perfect timeRead More
Today I want to focus on our deepest core muscles. So many people ask me what the best exercises are to have toned and defined 6-pack abs – unfortunately this blog is not going to answer that for you! But what I WILL talk about, is what our deepest core muscles are and why theyRead More
OK, OK, we know salad isn’t typically something to get excited about! What can we say? There’s just something about a well put-together bowl of veggies that makes us happy. If you have a problem with that, please “lettuce” know (hahaha sorry). Middle Eastern Cauliflower Bowl 1x cauliflower 20ml extra virgin olive oil 2tbsp dukkah 1x zucchini 60ml greekRead More
Have you ever noticed that after you experience a period of stress, you menstruate early, late, or it’s just completely out of whack, you get a break out of pimples, you feel more fatigued, you catch colds easily, your sleep is disturbed and/or you have ongoing heart palpitations in times where you think the stressRead More
These are our top 4 favourite recipes with only 4 ingredients or less, YEP, that’s right, only 4 or less! This is perfect for anyone who is time-poor or wants something quick and easy to whip up for dessert. Frozen Choc Nut Banana Bites – 4 servings Ingredients: 2x Banana 100g Dark Chocolate 5ml Coconut oilRead More
I used to have hair that would break easily, be absolutely riddled with split ends and I would have to get it trimmed very regularly for it to maintain a somewhat healthy appearance. I am not sure whether things would have changed naturally with age, or it truly fixed the underlying cause by changing myRead More
If there’s one question we get asked over and over again, its this – “How do I get out of my food / workout / motivation slump?” We know what’s it’s like to get trapped in a negative mindset. You feel like you just can’t motivate yourself so there is no point in trying! ButRead More
Buckle up girls, we’re about to blow you away with some awesome facts about periods! We hope this post will help you better understand your body and how you can expect to feel throughout your monthly cycle. Most women will have up to 450 periods in a lifetime. The average age of women getting theirRead More
Ever heard the theory that we’re a reflection of the five people we spend the most time with? It’s an idea from motivational speaker Jim Rohn, and it holds a lot of truth. Whether we like it or not, the people we surround ourselves with greatly influence our way of thinking, self-esteem, and decision-making. That’sRead More
Have a savoury start – Starting the day with a high-protein brekkie is always a good idea. Protein is one of the most satiating nutrients helping to keep you full and avoid mid-morning munchies. The real trick with breakfast though is to choose a savoury option. Often when we have a sweet breakfast, even aRead More
Did you know most people spend 53 minutes a day on Insta? Yep, almost an hour scrolling through our feeds – taking in the images, videos, and captions. That’s a lot of time, and it can have a huge influence on how you feel about your place in the world. When Instagram is brimming with seeminglyRead More
There are so many awesome snacks on Keep it Cleaner – which is handy because we are total snacking fiends! So in the spirit of sharing, we thought we would whip around and find out our teams’ all time faves. These are the snacks that regular fixtures in the KIC office. We hope they inspireRead More
The recipe you’ve all been waiting for, our ‘Peanut Butter Crispies’. For anyone who loves to have something sweet with their cup of tea or coffee, you will definitely want to try this recipe. It’s quick, it’s easy, and it has minimal ingredients. It can be really difficult to fight sweet cravings, but this willRead More
Having a strong and toned booty goes way beyond just aesthetics. There are so many benefits for the body, and how it moves too. The glutes are the main group of muscles that offer a huge amount of support to our pelvis, and the pelvis is like the foundation, or base that our legs attachRead More
Namaste KIC Girls! Today is International Yoga Day so what better excuse to sneak in a cheeky downward dog or two? We know that for many people, yoga is a little intimidating. All those crazy names and difficult postures… it’s all a bit much. But there are so many benefits that come from doing yoga.Read More
We love our yoga here at Keep it Cleaner but it hasn’t always been that way. When Steph and Laura first started practising yoga, they both really struggled! Because Laura is a runner, she tends to have quite tight hips and struggles with flexibility. And when Steph first started, she found it a little overwhelmingRead More
We know that for many of our subscribers, pregnancy is something that is still a fair way in the future – or not on the table at all! However, for those of you who are considering a pregnancy in the next few months, now is the time to get ready to be as healthy as possibleRead More
You may have heard that this June is our BIGGEST #KICFIT challenge ever! Thousands of women all around the world are pledging to move their bodies every day in June. How awesome is that?! So if you’re thinking of getting involved, here are some simple tips that will help you make it through the monthRead More
If you’re a member of our awesome private Facebook community, you’ll know that it’s a great place for KIC Girls to share their health and wellness tips. One question we’ve noticed that has been asked again and again is, ‘how do I get more sleep?’ So we’re inspired to dedicate this week’s blog post toRead More
They say summer bodies are made in winter. We say let’s stop focusing on how our bodies LOOK and start focusing on how good they FEEL – all year around! How amazing would that be? If you’re ready to make a real commitment to change both your mindset and your physical fitness levels, we’d loveRead More
There is a common trend going on at the moment with a line of products going by the name of ‘beauty powders’. Of course they are all different, some claiming they are for radiant skin, strong hair, strong nails, or all of the above. The question is, are they really needed in order to achieveRead More
We’ve got some pretty special people in our team! So who better to ask for a little motivation inspiration? From finding the time to exercise to sticking to a healthy eating routine, here are the tips and tricks our awesome team use to stay motivated and KIC their goals. Steph, Co-Founder Leave your workout gearRead More
So you’ve signed up for your first half-marathon? Awesome! You’ve been diligently following your KIC Girls run training program consistently getting your interval, hill and tempo sessions done and putting in those long runs to get your body accustomed to running for longer periods of time. Excellent work! Here are a few tips that will makeRead More
We know that lots of you like setting yourselves a challenge each month. It’s a great way to set yourself a goal and stay accountable. So here’s our May challenge calendar! Download it and print it out, or save it to your phone to update each day and share on Insta Stories! Remember, the goalRead More
Earlier in the year we took some time for ourselves and flew to the Maldives with the boys! We stayed at Soneva Fushi and it was even more beautiful in person than it was in pictures. I had been to the Maldives before with Josh but I knew Laura hadn’t, so I surprised her forRead More
We’re all about helping you live your best life, in every way possible! So we thought we’d take the chance to share some of the tips we’ve learnt from juggling so many different things in our lives. From running a business to working additional side projects and managing our team, life can certainly get busy.Read More
Some days you wake up happy, some days you can feel a bit sad. Sometimes your skin is radiant and other times it’s really not. Energy levels vary and your libido too! These changes aren’t just random – your Menstrual cycle may have more to do with how you are feeling than you think! WhatRead More
Easter is the best!! Time with family plus yummy chocolate? Yes please! Of course, it’s all too easy to overindulge (which is totally fine and normal!!). We just want remind our lovely KIC Girls that it really doesn’t matter if you have a cheat day or two. The most important thing is not to feelRead More
The dreaded PMS symptoms that many women are just waiting for every month, some only with a 2 week window of feeling on top of their game and then it just hits them all over again! We put up with a lot as women, don’t we. PMS stands for Premenstrual Syndrome and is a combinationRead More
We’ve been blown away by your efforts achieving your #KICFIT goals each month. It’s so great to see how you are motivating and inspiring each other by working out and posting each day. So we want to encourage you to keep going! We’re challenging you to move your body in some way every single dayRead More
Take a scroll through Insta, and what do you see? If your feed is anything like ours, it’s probably filled with posts about fitness, health and wellness – tips on how to live a happier, fuller life. And that’s great, but when those posts about ‘wellness’ get muddled with ‘illness’, it can open up aRead More
I was on a tram heading to work when it dawned on me. Despite being on the cusp of winter, I was sweaty. Fidgety. Frazzled. For whatever reason, my brain convinced itself that I was in danger and needed to swap trams immediately. I felt like something – or someone – threatening was on myRead More
You are not alone! Achieving clearer skin is an ongoing mission throughout the lives of most men and women. Some individuals are a little more gifted with naturally clearer skin no matter their diet and lifestyle, others it is their sensitive area where it requires a little more attention. But that is okay, as yourRead More
Alrighty. This eating healthy business can be a little confusing from time to time, right? It feels like there are a heap of intimidating words and acronyms that might be recognisable to scientists, but not so much the average person. So you don’t pull faces every time you read an ingredients list, here’s a handy guideRead More
We’ve been blown away by our Feb #KICFIT challenge! Thousands of you from across the world have shared your progress as you’ve challenged yourselves to move your body every singe day. It’s been the biggest pleasure to see the smiles on your faces as you pushed yourselves to get it done. You should all beRead More
We have literally hundreds of delicious recipes on the Keep it Cleaner program and we test every single one of them to ensure each is delicious, as well as nutritious and affordable! But of course, we all have our favourites! That’s why we wanted to share our team’s top go-tos. These are the snacks andRead More
Running; you either love it or you stick with it until you do! Whether you’re brand new to running, or you’ve been running for awhile, these tips by our friends at V&B Athletic will help with your technique and recovery. Hopefully they will inspire you to take your running to the next level. Motivation TipRead More
There’s nothing wrong with having a sweet tooth! What matters is the types of sweets you eat! This Cherrylicious Ripe is all killer, no filler. So no refined sugar, no nasties. And because we’re nice, we’re sharing the recipe. What are you waiting for? Ingredients: 1 cup frozen cherries 1 cup oats 1 tbsp riceRead More
Experiencing fatigue can seriously be frustrating. In a world where we feel the need to consistently be doing something with our time, the feeling of exhaustion can be really horrible – but something we can do something about. The first to mention is of course the obvious, are you giving your body the chance toRead More
We’re SO SO excited to see how many of you have pledged to move your body every day as part of our #KICFIT Feb Challenge! We want to inspire people to make exercise part of their daily routine – to forget about numbers and measurements and instead focus on how exercise makes you FEEL! That’sRead More
We want health to be something you experience ALL year round, not just for a few weeks a year. Print off or save a digital copy of our challenge calendar and tick off some type of movement every day in Feb.
I always do my best to set aside 30-60 minutes every day for a workout – my own kind of ‘me time’. The mental clarity I get from exercise is unlike anything else.
We’ve all heard about relationship red flags. But what about the green flags? From communication to respect – these are the signs you’re on to a good thing.
I know how easy it is to fall into the trap of comparison. We all do it, and it takes a conscious effort not to. Life is like chapters of a novel – don’t compare your chapter to someone else’s – you might be at entirely different parts of the book.
Learning to love myself and my body wasn’t easy, but that’s exactly why Laura and I created Keep It Cleaner. I’m so happy that I now love my body for what it can do, rather than what it looks like. And helping other women find that balance every single day is what makes me happier than anything!
Yay! Christmas is finally here!! We’re here to remind you to enjoy each moment and be kind to yourself if you overindulge. It’s only one, tiny day. And you, gorgeous girl, are doing just fine.
It’s a brand new year! And that means there are sure to be so many New Year’s Resolution posts floating about on Insta right now. The concept of New Year’s Resolutions is something that leaves us feeling super conflicted. On the one hand, it can be helpful to have a clear goal that you canRead More
Here’s our second batch of recipes. Believe us, they taste every bit as yum as they sound!
Who says being healthy has to make you the Christmas grinch?! We’re sharing our fave holiday recipes to keep it clean over Christmas.
Starting your first job can be daunting so we thought we’d share some lessons we’ve learnt along the way.
We want to give you the heads up on everything you need to get started and thrive! Let’s KIC some butt!
One of the biggest benefits of doing Pilates is achieving great posture. Find out more with Mari.
See what we got up to at our app-solutely amazing launch event!
Bloating can affect your confidence, mood, be uncomfortable and painful! Read on for Sheridan’s top tips to help you feel better.
This is a healthy twist on one of our favourite choccy bars!
Our Pilates expert Mari explains what a core is and how you can improve yours.
Guys, we are just hours away from releasing something that will rock your world!
The most effective fitness routine in the world is useless if you can’t stick to it. Here’s Danny’s top tips.
Our dietitian Marika Day shares her snacking tips!
I want to share what I have learned about failure (from failing), how I have learned to deal with it, and why I believe it is just as important as success.
We are SO excited to finally tell you what’s going on!
Steph shares what NOT to do for a healthy lifestyle!
So you want a better butt? Our resident fitness trainer Danny can help with that.
To celebrate the launch of Keep it Cleaner, we’re giving you the chance to win a FREE 12-month membership.