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For any gym junkie, owning your own personal gym could very well be the ultimate fantasy in life. If you’re lucky enough to have a spacious garage, you could clear it out and turn it into a killer gym, complete with free weights, commercial machines, and motivational posters on the walls.

If however, you happen to live in an apartment, building your own gym will be much, much harder. Apartments aren’t renowned for their large and spacious designs, in fact, in realtor talk, apartments are best described as being ‘cosy’. Just because your apartment is “cosy”, doesn’t mean you can’t make use of what space you have, and build yourself a very impressive home gym. Here are a few suggestions to help you get started.

Adjustable Dumbbells

Source: DumbbellShop

If you’re building a gym, you will almost certainly need weights, and dumbbells are ideal. The problem is that you need different weights for your dumbbells to perform different weight training exercises, and if you’re struggling for space you won’t be able to purchase multiple sets of dumbbells. This is where adjustable dumbbells prove so useful.

These dumbbells are designed to function as an all-in-one set that allow you to select the desired weight of the dumbbells by simply placing the dumbbell in a specially created block and turning a dial to your selected weight. Each block has multiple weight plates, and by turning the dial, a bracket will latch on to your chosen weight, leaving the rest of the plates behind. This means that one pair of dumbbells can function as an entire set.

Fold-up Bikes

Source: Domu

Cardio is another important component of any gym regime and if you’re struggling for space, a treadmill, even one that folds away, is going to take up a lot of space. Exercise bikes are a great compromise as they’re smaller, and if you go with a fold-up exercise bike, you’ll save space and will still be able to smash your cardio!

Resistance Bands

Source: Maybe I Will

Resistance bands are perfect for home gyms where space is an issue because they take up virtually no space at all. Resistance bands are basically elasticated rubber bands which come in a number of different lengths, sizes, and levels of tension and they can be used to perform similar exercises to those you would perform with free weights such as dumbbells and kettlebells. The bands can be attached to pieces of equipment to secure them in place, or you can simply stand on them to ensure they don’t move whilst you use them. They’re a great addition to plyometric workouts at home!


Source: Garage Gyms

When building a home gym, mirrors are also very important, and should not be overlooked. Mirrors can be used to check your form to make sure you’re working out correctly, plus, if you do have a “cosy” home gym, having large mirrors on the wall will help create the illusion of size, so your gym will appear larger than it actually is.

Do you have any tips for working out in small spaces, or maybe you’ve made your own tiny gym at home? Let us know!

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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 begin by looking at a fairly low intensity routine. The routine itself will require you to train four days of the week, but as it is a low intensity routine, you can perform the exercises at your own pace, and can afford to get plenty of rest in between working sets. The aim is to target all major muscle groups, focusing on upper and lower body parts on alternate days, so take a look:

Day 1: Upper Body
  • Push ups – 4 sets of 10 reps
  • Triceps dips – 3 sets of 10 reps
  • Pull ups – 3 sets of 8 reps
  • Chin ups – 3 sets of 10 reps
  • Crunches – 4 sets of 20 reps
Day 2: Lower Body
  • Bodyweight squats – 3 sets of 10 reps
  • Walking lunges – 4 sets of 10 reps on each leg
  • Squat jumps – 3 sets of 8 reps
  • Standing calf raises – 2 sets of 20 reps
Day 3: Upper Body
  • Close grip push ups – 4 sets of 12 reps
  • Spiderman push ups – 3 sets of 10 reps
  • Close grip pull ups – 3 sets of 10 reps
  • Plank – As long as possible
Day 4: Lower Body
  • Sumo squats – 3 sets of 10 reps
  • Mountain climbers – 3 sets of 10 reps per leg
  • Glute bridge – 4 sets of 12 reps
  • Leg raises – 4 sets of 15 reps
Two-day Full-body HIIT Routine

Source: HIIT Academy

Now we’ll look at a 2 day per week full-body HIIT (high intensity interval training) routine which utilizes nothing but your own bodyweight for resistance. It is a very intense, very fast-paced routine with little rest between sets and  is designed to melt fat and help tone your muscles. The idea is to perform as many reps as possible per exercise for 20 seconds, before spending the next 20 seconds catching your breath, and repeating for 3 sets per exercise in total.

Day 1

20 seconds active, 20 seconds rest, 4 sets per exercise:

  • Push ups
  • Star jumps
  • Close grip push ups
  • Knee raises
  • Squat jumps
  • Burpees
Day 2

20 seconds active, 20 seconds rest, 4 sets per exercise:

  • Bodyweight squats
  • Laying leg raises
  • Triceps dips
  • Mountain climbers
  • Hop squats
  • Jumping lunges

These are just some suggestions for body-weight exercises, but you can, of course, add in some weight training if you wish. The purpose of this article is to show you how getting fit and healthy doesn’t need to involve equipment, or even a gym membership.

If you have a killer body-weight exercise tip, please feel free to share it with us in the comments section.

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If weight loss is a key objective for you, following a ketogenic diet plan is certainly one of the smartest decisions you can make. A ketogenic diet is a diet plan which requires an individual to consume very low amounts of carbohydrates, moderate amounts of protein, and high amounts of primarily healthy fats.

Put simply, it’s a low carb, high fat diet. If adhered to correctly, you will find that fat literally melts from your body and you will drop weight like never before. In the early stages, your fat loss will be especially impressive. As time goes by however, you may find that your fat loss is slowing down, until it eventually stalls completely, leaving you in a fat loss plateau. These are common when following keto, and they can be overcome.

Fat Fasting

Fat fasting is one of the most effective ways of losing weight on keto, and if done correctly, it can kick-start the weight loss process. We’ve already talked about fasting on Keto, but the basic idea behind the fat fasting principle is that, once fat adapted, you will aim to consume roughly 90% of your daily calories from healthy fat sources. The catch however, is that you also count calories, and should aim for around 1000 – 1200 calories per day. Stick to this plan for the next 3 – 5 days max, and you should find that you’re once again burning fat like never before.

Reduce Dairy Consumption

Unless you have access to very sophisticated equipment, you’re probably measuring your weight loss attempts with a common set of household weighing scales. If you find that the numbers aren’t going down, you could try cutting dairy from your diet. Some people struggle to digest dairy, and what’s more, a lot of people don’t even know they have an intolerance. If you can’t digest it properly your metabolism will slow down, plus you will still weigh more on the scales because you won’t be able to break down and digest the dairy properly, so you’ll be full for longer.


HIIT, or High Intensity Interval Training is one of the most popular methods of cardio currently available. HIIT involves alternating between slow and steady exercise, and fast paced exercise, for several rounds. A typical HIIT session will last just 20 minutes, but during this time you could potentially burn upwards of 500 calories. The benefits don’t stop there however, because experts have proven that HIIT causes what is known as the ‘afterburn effect’. This is a process where your metabolism temporarily increases, even whilst resting, allowing you to burn more fat than you would normally, even when stationary. 2 – 3 HIIT sessions per week will soon get you losing weight again, so why not give it a go?

Reduce Protein Intake

If your protein intake is fairly high, try reducing it slightly and see how you get on. Protein is tough to digest, plus it must be broken down into amino acids, which can then be used to repair cells and tissue in our bodies.

Only so many amino acids will be required however, and once they’ve done their jobs, any leftover won’t be wasted by the body, they will instead be converted into carbohydrates. These carbs are then turned to glucose, and you could then be knocked out of ketosis. Try cutting back on protein ever so slightly, and see how you progress.

Do you have a tip for overcoming a stall on Keto? Please share it with us in the comments section. 

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There’s something super comforting about the taste of pizza. Maybe it’s the delicious (and classic) combination of cheese, tomato and dough that make it so irresistible.

The only problem is – pizza is absolutely brimming with carbs  – coming from the dough in the base (usless you opt for a pre-packed low-carb pizza crust) and the often sugary pizza sauces.

If you’d like to satisfy your pizza cravings without the guilt, check out these low-carb pizza recipes from around the web.

Low-Carb Pizza Pepperoni Cups

These low-carb pizza cups look like mouthfuls of deliciousness! They’re quick and easy to make – and serve as a great tasting low-carb breakfast recipe! The recipe from A Spicy Perspective calls for just 5 ingredients, but you could make them as elaborate or as simple as you like.

Crock Pot Crustless Pizza

If you’re all about pizza toppings (and not so much about that base), then this crock pot crustless pizza is definitely one to try. Use a low-carb pizza sauce, or make your own to make it super keto-friendly. Get the full recipe from Recipes That Crock.

Low-carb Pizza Sauce

Since we just mentioned making your own low-carb pizza sauce, here’s a recipe for you to do just that! This delicious sauce from What’s That Smell? contains a ton of herbs and spices to pack a flavourful punch, without the added sugar.

The Best Low-Carb Cauliflower Pizza Crust Recipe

This really does look like the best cauliflower base! Light and crispy, with plenty of topping – it’s a keto pizza lovers dream. Check out the full recipe over at Gimme Delicious Food for step-by-step instructions on how to make this awesome low-carb substitute.

Low Carb Courgette Pizza

If a cauliflower crust isn’t your thing, then why not try this low-carb courgette (zucchini) pizza crust from Wholeheartedly Healthy? The recipe calls for mild cheddar, but we think substituting this for mature cheddar and a little parmesan would give this some added zing!

Keto Pizza Dip

Source: Keto Connect

This easy pizza dip from Keto Connect is a delicious twist on the classic pizza recipe. It combined sour cream, mozzarella cheese, cream cheese, pizza sauce and pepperoni and is perfect for dipping veggies or your favorite low-carb bread into.

Creamy Mushroom Fathead Pizza

Source: Ketoship

This recipe from our very own Jessica at Ketoship uses almond flour for the base, giving a deep and mildly nutty flavor. Pile it high with whatever toppings you like – although we think the baked egg and mushroom works really well.

Low-carb Pizza Crackers

These low carb pizza crackers make up with crunch what they lack in crust! The full recipe from A Girl Worth Saving is pretty simple and easy, using just two ingredients – cheese and pepperoni. Perfect to whip up for a quick snack when those pizza cravings hit.

Do you have a low-carb pizza recipe that you’d like to share? Or maybe you have a helpful tip for creating the perfect low-carb pizza base?

We’d love to hear about it, so please feel free to share it in the comments section.

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Believe it or not when you’re following a keto diet plan, eventually you’ll get sick and tired of meat, fish, cheese, and eggs. And there will also be times where you’re sick of fat too!

There, I said it. Even though the keto diet is fantastic for allowing you to eat tasty, satiating foods that are loaded with fat – it can inevitably become tiresome.

Every now and again you’ll crave something new and exciting. As you probably already know, Keto diets place an emphasis on very low carb intakes, moderate protein intakes, and high fat consumption – which is where people often struggle. Rather than emphasizing healthy fats, people often consume too much meat and definitely too much protein.

Phytonutrients Are Important on a Keto Diet

On top of consuming the right balance of fats, proteins and carbs, you must ensure you are getting plenty of nutrients from healthy vegetables. The Keto diet is restrictive by nature, so aside from taking the right supplements for the keto diet, you have to take into account your phytonutrients if you want to maintain a level of balance.

This is where ketogenic-friendly soup recipes can prove so useful. Keto soups are great because you can get plenty of healthy fats, proteins, and nutrient-rich vegetables in there, and subsequently consume them in bulk.

Whether you go for chunky or smooth soup, it is still much easier to consume larger quantities of soup than it is with whole foods. If you’re looking for inspiration here are a few simple and delicious keto soup recipes to try.

Keto Superfood Soup

This keto soup is perfect for those of you looking for a quick and easy way of getting plenty of super-healthy vegetables inside of you. Packed full of green superfoods and healthy fats, this soup tastes divine.


  • 1 tbsp coconut oil
  • Half a can of coconut milk
  • 1 diced onion
  • 3 cloves chopped garlic
  • 1 head cauliflower
  • 1 handful fresh kale
  • 250g spinach
  • 150g watercress
  • Salt and pepper to taste
  • 1 bay leaf
  • Mixed herbs
  • Half a litre of chicken or vegetable stock/broth


  • Heat the coconut oil in a deep pan and gently fry the onions until soft
  • Add the chopped garlic and heat over a low heat for 2 minutes
  • Add your chopped cauliflower and heat gently for 10 minutes
  • Add your spinach, kale, bay leaf, and watercress, and heat until wilted
  • Add the stock and bring to a simmer
  • Cook on low for 20 minutes until the cauliflower is nice and soft
  • Add the coconut milk and heat for 4 minutes
  • Turn off the heat, allow to cool, remove the bay leaf, season and blend the mixture until smooth
Garlic Cajun Chicken Soup

This soup is packed full of protein and flavor, and is perfect for when you need an instant hit of energy. Plus, it contains a healthy dose of spinach, which is great for upping your iron intake.


  • 2tbsp grass-fed butter
  • 4 OZ fresh cream cheese
  • 4  or 5 cups of spinach
  • 2 large shredded chicken breasts
  • 4 diced garlic cloves
  • 2 tsp garlic Cajun seasoning
  • Half a diced onion
  • ¼ cup of heavy cream
  • Half a can of vegetable stock, or chicken (low sodium)
  • Salt and pepper to taste


  • Heat the butter in a large deep pan and add the diced onions
  • Heat gently for 8 minutes until soft
  • Add the diced garlic and heat for a further 2 minutes
  • Next, add the pre-cooked and shredded chicken to the pan
  • Add the spinach
  • Slowly add your creamed cheese and the garlic Cajun seasoning
  • Once the cheese has melted, add your broth/stock and bring to a simmer
  • Simmer for 5 minutes, add the cream, simmer for a further 2 minutes and turn off the heat
  • Season to taste, and enjoy.

How about you? Do you have any top tips or useful hacks for upping your veg intake on a ketogenic diet?

We’d love to hear about it – so please let us know in the comments section below.

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