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Congratulations! You’ve made a (potentially) life changing decision to Keep it Cleaner. We’re so excited for you and want to support you in your journey. We’ve put together this guide to answer all of your questions so you can feel completely prepared and confident to start. Let’s do this KIC girls!
How do I plan my week?
It all starts with your planner! This is your weekly overview and we encourage you to check in every day to see what’s going on. The planner has your daily workouts and meals, as well as lots of fun stuff like blog posts, meditations and extra challenges. We recommend you spend a moment on Sunday evening to look ahead so nothing takes you by surprise.
What about the workouts?
As you can see, there is a workout every day, with two on Sundays! Our program has been designed to be flexible and provide a wide variety of exercise types to give you a well-rounded schedule. Choose from HIIT, Running and Boxing when you want to get your heart pumping, Strength for when you want to tone, and Yoga or Pilates to help you tone and improve flexibility.
Of course, we don’t suggest you do every single one. We highly recommend taking at least one rest day a week. This is essential to give your body time to recover and can also help prevent nasty things happening like burnout, fatigue and injury. If you’re an exercise newbie, why not start with 2-3 workouts a week and build up from there? (We recommend checking with your doctor first before starting any change in exercise and nutrition.)
You’ll also notice that our run program has three runs per week, but there are only two in the planner. This is because we want to give you the freedom to choose what you want to do. If you’re a keen runner, simply swap another workout for your third run.
What equipment do I need?
First and foremost, you really only need a positive attitude and a strong belief in yourself!! Of course, there are some practical steps you can take to prepare too. Some of our workouts, in particular the strength workouts, require equipment. We recommend sourcing a couple of kettle bells and dumb bells to complete these exercises. You can find these super-cheap in lots of discount sporting and lifestyle stores (Kmart is great if you’re in Australia). If you’re just starting out, you could get a couple of light dumb bells (1-3kgs) and a moderate kettle bell (8-12kg). Of course, if you don’t want to buy these, you absolutely don’t have to. There are many household items you can use instead, for example soup cans or water bottles.
We also sometimes use a gym box for box jumps, toe taps and more. If you have space in your home, you can also source these in sporting good stores. If this doesn’t work for your space, simply use a step, sturdy chair or sofa depending on the exercise. For box jumps, you can sub these out for tuck jumps if there is nothing safe to jump on. We don’t want you getting hurt!
Finally, we also use skipping ropes sometimes. If you don’t have one of these to hand, just skip without the rope! And don’t forget, if you want to continue with your gym membership, you can take us with you to the gym. Just find a quiet space and make the most of the gym equipment to complete your workouts. If you don’t want to use your data to watch the videos, use the breakdowns instead!
I’ve never meal planned before. Help!
If you’re not used to meal planning or cooking healthy recipes, it can feel a little daunting to get started. To get the most out of the eating plan, we do recommend sticking to this every day but of course, the choice is ultimately up to you! It might be more achievable to shop and prep for 3-4 days of the week. Or perhaps you just want to make the dinners. Simply go to your Shopping List and remove the meals you don’t want to shop for.
Our meal plan is designed to be balanced, nutritious and affordable. Many of the pantry ingredients can be used over and over, so once you start to stock up your kitchen with a few essentials, you will find it even easier to shop and cook each week. You can even double the quantities of some of the recipes and make a larger meal that you can eat the next day, or store in the freezer for another time.
How do I stay motivated?
You’re not on your own lovely! We’re always here to help. Join us in our private Facebook Community where you can connect with other KIC girls, ask questions and just generally hang out! After all, having likeminded people around you will help you stay accountable while working towards your goals.
Got a question we haven’t answered? Check out our FAQs here. Or send us an email to firstname.lastname@example.org. We’re always here to help!