Be sure to always consult with your doctor before commencing any new health, fitness or nutrition program. While we’re always here to provide general help and support, this should not be used in place of professional advice.
Congratulations! You’ve just done the hardest part by choosing to get started. Take a moment to thank yourself for doing something positive for YOU.
Let’s start by heading straight to the planner. This is your go-to tool for staying on track and hitting your goals. Get in the habit of checking in first thing each morning so you can plan your day – deciding when you’re going to work out and start your day with a positive mindset.
Our number one tip for KIC’ing those goals is organisation! Setting aside time each week to plan and prep meals will make it much easier to create (and stick to) a healthy and happy routine. We’re all about making things as easy as possible by removing last-minute tasks.
One of the best ways to stay motivated is by joining our private Keep it Cleaner FB Community. It’s full of amazing people just like you, with advice, support, live videos and exclusive competitions (hello freebies!). You have to be a program subscriber to join so be sure to let us know if your Facebook profile name doesn’t match your registered name.
We can’t wait to see what you achieve with us!
Oh YES! If you love working out at home, this health and fitness plan is practically made for you. We even have a complete equipment free workout bank! You can access this via the homepage – enjoy!
You can absolutely KIC it at the gym! Our program takes the guesswork out for you, so the time you’re spending in the gym is well spent KIC’ing goals!
If you have an existing illness, injury, physical disability, or are pregnant, please consult your medical practitioner before KIC’ing off your health and fitness journey.
If you are breastfeeding, it’s always advised to mention your Keep it Cleaner plans to your doctor before you begin. Consider adjusting the intensity of your workouts to best fit your needs.
Along with our dietitian we have created two versions of the meal plans Lean & Strong.
The lean recipes and meal plan are slightly lower in calories and carbohydrates than the strong recipes. If you’re looking to maintain your weight, increase your muscle mass or get stronger we encourage you to choose the strong meal plan so that you’re consuming enough calories for energy! Think of carbohydrates and calories as fuel so that you can continue to KIC’ some serious goals!
When choosing between meals, remember that it comes down to a ‘whole day’ or even ‘whole week’ approach. If you are choosing the lean meals most of the time but have the occasional strong meal, it will not impact your progress. The same goes if your goal is to maintain weight or build muscle mass. You can still choose lean meals, however you may wish to increase the portion size, add extra healthy carbs like brown rice, spelt pasta, potato or fruit or alternatively you could have bigger snacks in between your meals to increase your intake to achieve your goals. Don’t forget to always look at the bigger picture rather than focusing on one meal at a time.
It’s common to have a headache or two while your body adjusts to this new, clean lifestyle. You might be in slight discomfort because of dehydration; remember to keep a water bottle with you all day (get those two litres in!) or sip on a herbal tea. If you’re concerned, or if the headaches persist, make a trip to your doctor.
Welcome! We have tried our best to make sure that the app is easy to navigate, but due to the amount of content on there, we totally understand it can be a lot to take in at first glance! Automatically you will be shown the homescreen first; this is a great place for you to keep up with all the new content like new masterclasses, recipes, blog posts that are regularly updated in the app. Next up, we encourage you to check out the planner; this is where you will find your meal plan (which you can switch up to suit your current goals!) and your daily KIC workouts! If you ever struggle to find something you’re looking for please don’t hesitate to reach out to the KIC squad at firstname.lastname@example.org or via our private Facebook Community – we are always happy to help!
That is entirely up to you! We suggest joining our wonderful private Facebook community when you start so that they can encourage and motivate you from the beginning of your journey! You can start your program from any day of the week, why wait for Monday! If you’re a newbie to exercise we recommend signing up to our KIC START program.
Nobody’s perfect! We are always open to receiving feedback so please shoot an email through to email@example.com so we can work through any concerns you may have!
You will have access to the program within the subscription period you have paid for, canceling just tells us that you wish to not roll over your subscription! For example; you could sign up to the 3 month subscription plan and regardless of when you chose to cancel within that period, you will still have access until those 3 months are up.
Think of them like big, green ticks for KIC’ing your goals. Smashed a workout? Cooked that delicious dinner? Gave your mind a meditation break? Tick, tick, tick. That’s three activities completed.
We sure can! Keep it Cleaner is $19.50 per month and that gives you access to all of our workouts, recipes, meal plans, meditations and more! If you’d like to sign up for longer, we have a 3 month subscription for $49.50 (15% off) and a 12 month subscription for just $115 (that’s over 50% off)!
To make this as seamless as possible, we use a snazzy payment system called Stripe – a leading company in secure online payments. Stripe has been audited by a PCI-certified auditor and is certified to PCI Service Provider Level 1. This is the most stringent level of certification available in the payments industry. To check out Stripe’s security guide, head to https://stripe.com/docs/security/stripe
First up, make sure you have entered your card details correctly. If you have, it could be your bank being a little cautious of a foreign payment system. You may have to chat to them about it! If you’re still having trouble you can always reach out to us via firstname.lastname@example.org and we’ll see what we can do to help!
It depends on which subscription option you go for! Whichever option you choose, you will be charged at the start of each subscription period. For example: if you sign up to our monthly subscription you will be charged $19.50 AUD at the start of every month. Please do remember KIC is a subscription based service, which means it will continue to roll over, unless you cancel.
Absolutely! Our privacy policies are available for you to access at any time. We’ve popped them here for your convenience.
If you have signed up through our website, you can upgrade or cancel your account through the ‘Profile’ section of the website or app. If you are upgrading your account, the price of your new subscription will be prorated, taking into account what you have already paid for your current subscription. The price will be based on how far into your current subscription you currently are.
If you cancel through our website, please look out for an email confirming your subscription has been cancelled. If you do not receive this, please contact us to check you have cancelled correctly.
If you signed up through the iPhone app, please use the following steps to change your subscription:
If you signed up through the Android app, please follow these instructions:
Our group is exclusive to our Keep it Cleaner squad, and we can’t wait to have you in there! If things are moving slowly, it might be because your Facebook name isn’t the same as the name you used to sign up to Keep it Cleaner, or because your Facebook email and Keep It Cleaner email are different. If that’s the case, no problemo, just let us know at email@example.com and our squad will sort it out. There might be a tiny delay (our inbox is always buzzing with requests) but we’ll get to you ASAP!
Don’t stress – we’re getting to your request as soon as we can! Make sure your email was sent to firstname.lastname@example.org so we can ensure our team can help you.
Sorry to hear that! Despite having a speedy internet connection, networks can have random cut-outs which will interfere with streaming some media content. Try updating your browser to the latest version possible. Then clear your cache (following the instructions here http://www.refreshyourcache.com/) and restart your computer. While you’re playing ‘Miss Fix It’, can we suggest switching browsers to Chrome or Firefox?
They’re our top picks. If you’re still having problems, please email us at email@example.com and a member from our tech squad will be able to look into this for you!
Step one: quit your browser. Step two: try logging in and out again. Step three: update your browser to the latest version. Still nothing? Step four: Clear that pesky cache (following the instructions here http://www.refreshyourcache.com/) and restart your computer. Losing hope? Never fear – we have some technological wizards over here at Keep it Cleaner, so send us an email to firstname.lastname@example.org.
Been there, friend. See that ‘I forgot!’ button? Click that and we’ll email you a reset link.
Make sure you’re using the email address you signed up to Keep it Cleaner with. If you’re still having any issues please don’t hesitate to reach out to us via email@example.com and we will be there to help you out!
Well, that’s rather rude and lazy of them. If it’s a link to Facebook, you’ll need to be a member of our glorious private group to see it. If you want to join – we mean, who wouldn’t? – search for ‘Keep it Cleaner’ on Facebook, request access, and we’ll get you in ASAP!
Ah! That’s because you already have a Keep it Cleaner account, you lucky thing. Simply login instead. If you’ve forgotten your email address or have accidentally entered the wrong one, send an email to firstname.lastname@example.org.
Gee you’re missing out! Here’s where they might be hiding:
Spam folder (probably alongside the emails saying you’ve won $1,000,000 from a mysterious foreign prince) Settings: just make sure your email is entered correctly and that Updates & News is turned ‘ON’!
Alrighty. Let’s do some investigation work. Try updating your browser to the latest version, then check that your cookies aren’t set to ‘blocked’. Next, clear your cache (following the instructions here http://www.refreshyourcache.com/). If it’s still giving you headaches, make sure you’re using the correct email and password for the account you’re signing into – it’s easy to get them confused!
Oh no! Poor you! There is nothing more frustrating than wanting to workout and not being able to.
Please do us a favour and force quit and restart your app. Also check you have the latest version of the app updated.
If all else fails, please delete your app from your device and re-download! This usually solves most issues. You can also contact our tech team by emailing email@example.com .
All of the food we recommend under Keep it Cleaner has been approved by our in-house accredited team of experts.
Choose your goal, specify your gender, then take your pick between our regular, vegetarian, pescatrian or vegan meal plans.
If you’re a snacking fiend – aren’t we all? – choose two to three snacks per day from the list that fit your goals. If you’re looking for inspiration and education when it comes to snacking we recommend checking out our blog! Our resident Master Boxing Trainer, Ellice, wears many hats and is also a nutritionist! She’s created the ultimate guide for snacks including a few of her favourite recipes!
Oh, and always check the serving sizes on each recipe! Most generally suit one person and will cater for leftovers (or a ravenous partner). Breakfasts tend to be single serves, lunches will be for one or two people, while dinners will feed two to four. Remember, leftovers are AMAZING. At least three meals every week will be scheduled leftovers, which means less time cooking, more time KIC’ing goals.
Everyone is welcome to enjoy our colourful, yummy food. Just make sure the serving sizes and ingredients are suited to all ages and lifestyles.
Trying something new (or that you haven’t loved in the past) can be slightly daunting, but give it a go! We have a feeling we can change your mind. If we’re wrong (it happens) simply swap the ingredient for something you do like, for example: spice for spice, veg for veg, meat for meat, etc.
You’re not alone! Here’s how you can work around it:
Reach for almond, coconut, rice, oat, or hemp varieties.
Soy, rice and coconut alternatives to yoghurt, ice cream, cheese, and cream are fab!
Substitute onions and garlic for chives or the green leafy part of spring onions. Please be mindful that fructose intolerances are a very subjective thing, so thresholds may vary from one tummy to the next.
For scrambled breakfast dishes, try firm or silken tofu.
The substitute for eggs depends on the recipe. In baking you can make a flax or chia egg by combining 1 tbsp flax meal with 2.5 tbsp water, mix it together and allow to sit for 5 minutes until thickened. This will replace 1 egg.
Experiment with roasted chickpeas, soybeans, pumpkin seeds, and sunflower kernels.
Finely desiccated coconut, ground sunflower or pumpkin seeds, breadcrumbs, or oat/wheat bran are great alternatives.
Try a few combos of corn, buckwheat, chickpea and rice (brown and white), and quinoa flours, as well as maize/polenta, soy, potato starch, tapioca, millet and amaranth.
Gluten-free oats and corn flakes, millet flakes, puffed rice, and quinoa (seeds, flakes or puffs) make for epic brekkie ingredients.
Are we human? Of COURSE they are. We like – wait, no, love – a good snack. Just check out our snack recipes and choose two to three options every day. You will, however, need to add the ingredients to your shopping list as they aren’t included in your meal plan or automated shopping list. We did it this way to give you more freedom from one day to the next.
Some of our snacks are more indulgent or ‘treat’ snacks. We suggest that you choose to make one snack per week. For example you might make the choc chip cookies and have them as an afternoon treat each day that week. Your morning snack should be something simple like 30g nuts or a piece of fruit or some greek yoghurt. This means you can enjoy your healthy treats as part of a balanced diet. If you’re looking for somewhere to start when it comes to snacking we also recommend checking out our blog! Our resident Master Boxing Trainer Ellice wears many hats and is also a nutritionist! She’s created the ultimate guide for snacks including a few of her favourite recipes!
We made our meal plans with you in mind! Some recipes make four servings, meaning one cooking sesh will sort out multiple meals across different days. How good.
If you’re still a busy bee who’s struggling for time, why not try making breakfasts the night before, or grabbing ingredients in pre-cut, pre-cooked form?
And don’t forget you can do heaps of the cooking in bulk – that’s what Sunday nights are for, right?
Our ‘Get fit, lean & healthy’ meal plans focus on reducing your refined carb intake while boosting your intake of protein and good fats. This helps you maintain lean muscle mass.
If you’re looking to grow stronger – say, if you’re training for a sporting event, or one of those sweaty endurance runs – opt for ‘Get stronger & fitter’. This includes a increase in carbs on the meal plan to allow for higher energy levels and muscle growth.
We recommend about two litres per day – even more if you’re KIC’ing it at a high intensity. The best tricks for staying hydrated are drinking a glass of water each morning and making sure you have a water bottle handy wherever you go (seriously, that thing should be like your shadow).
Getting a tiny bit bored of plain water? Try adding some fresh lime, lemon or orange juice to zest it up.
Drinking enough water every day can prevent headaches caused by dehydration, help with skin health and increase your athletic performance. It’s a big YES from us!
Don’t fancy something in the planner for that week? No worries! You can switch up what you see and select one of your favourites from our recipe bank! Once you’ve selected your meals for the week, all your weekly ingredients populate in the shopping list – voilà!
We designed our meal plans with flexibility in mind. They are there to guide you through your week and help you with healthy recipe ideas when you need.
If that first receipt is stressing you out, keep these things in mind: you’ve just bought some staple ingredients that will last weeks, potentially months. That’s why you’ll find the cost of the meal plans decreases the longer you do the program. After a few weeks, you’ll mostly just be replenishing the fruit, veg, and meat sections every week. Also – keep in mind this is all for an amazing cause, YOU.
If you’d still prefer to keep costs down (life is exxy, we get it) here are a few tips:
Firstly, major props for picking a lifestyle that’s so mindful of our earth – go you. Eating vego or vegan can require a touch more prep, but it’s certainly doable with our Keep It Cleaner vegan or vegetarian meal plans. Here are the things to look out for:
As much as we love plant-based foods, they’re not always amazing in the amino acids department. That said, you can boost a meal with the helping hand of legumes, tofu, soy milk, nuts, seeds, eggs and dairy. If you follow a vegan diet – you will just need to pay some extra attention in this area to make sure your body isn’t missing out on any essential proteins.
Plant-based foods and iron are BESTIES. Only thing is, the iron found in veg and fruits can be tricky for the body to absorb on its own. Because of this, heaps of vegos and vegans take an iron supplement, especially if they avoid animal-based foods altogether.
Adequate calcium intake is vital for a healthy diet, so if you avoid dairy products please chat with your doctor about a potential calcium supplement.
Omega-3 fatty acids
Your gut and brain LOVE Omega-3 fatty acids. If you don’t return that love by eating fish, incorporating flaxseed oil or algae oil instead can work wonders.
Again, your brain will thank you every time you consume Vitamin B12. This little beauty is only found in animal products, so vegans should be taking an appropriate supplement as advised by their doctor.
For a detailed review of your vegetarian diet and supplements, discuss with an accredited practicing dietitian.
Here are some alternatives you might like…
Coconut, soy or almond yoghurt.
The substitute for eggs depends on the recipe. In baking you can make a flax or chia egg by combining 1 tbsp flax meal with 2.5 tbsp water, mix it together and allow to sit for 5 minutes until thickened. This will replace 1 egg. For breakfast recipes you can make scrambled tofu in place of scrambled egg.
There are many plant based milk substitutes. We suggest choosing a milk that is fortified with calcium. Milks like almond, soy or macadamia are all readily available and supermarkets and health food stores. It is best to choose unsweetened varieties.
Vegan cheese alternatives can be found in the chilled section of most supermarkets where you would find the tofu. Alternatively for that cheese flavour nutritional yeast can make a good parmesan substitute.
We want to make our meal planner flexible to your needs. That’s why some of our recipes recommend adding your choice of dairy, pasta, rice or bread. We advise that you choose the one that best suits your dietary requirements.
Our dietician Marika recommend whole wheat, buckwheat or spelt pasta.
We personally recommend unsweetened Greek yoghurt.
If you drink lots of milk choose a low fat or skim milk, if you only have small amounts choose whole milk. Choose organic or local product where available. If you milk doesn’t sit well with you lactose free milk is a good alternative otherwise use plant based milk such as unsweetened oat, almond or soy milk.
When it comes to bread, the more visible grains and seeds the better! Choose sourdough or wholegrain.
When it comes to cheese it is best to choose the variety you enjoy most and keep portions to ~30g per serve. If you are someone who eats cheese regularly or likes to have lots of cheese choose a low fat cheese, otherwise enjoy the real deal in moderation.
Wholemeal pizza base
We don’t count calories here at Keep it Cleaner. We believe in focusing on fuelling your body with healthy, nutrient rich foods.
There’s no need to worry, our dietician has analysed each and every recipe to ensure it falls in line with the recommended amount for each meal plan – e.g. lean and strong.
We use grams and ml in our recipes but we know some people prefer to use cups. To make things easier for you, here are some common ingredient conversions:
1 cup = 250ml
1/2 cup = 125ml
1 tbsp = 20ml
1 tsp = 5ml
Almond Meal, 1 cup = 120g
Almonds, 1 cup = 140g
Dates, 1 cup = 155g
Desiccated Coconut, 1 cup = 85g
Flour, 1 cup = 140g
Oats, 1 cup = 105g
Peanut Butter, 1tbsp = 20g
Quinoa, 1 cup = 190g
Rice (uncooked), 1 cup = 210g
Oh dear! Okay, before anything else – check you’ve selected the meals you want to make. Don’t forget you can also swap meals if something doesn’t tickle your fancy! This swap button can also be used if you don’t want to make a particular meal or have those ingredients counted in your shopping list. Simply swap that meal with ‘Leftovers’ to do this.
While we have you, can we suggest doing a big weekly shop, instead of heading to Coles every day? This will save you so much time and ensure you’re always fuelling your body with the best foods.
KICBUMP is a pre and postnatal Pilates program developed and guided by our qualified Pilates instructors, Christina Traychevska and Mari Yammas. Created especially for new and expectant mums, you can feel safe and comfortable knowing that each and every movement has been designed with the safety of you and your baby as the number one priority, and reviewed and approved by our expert Physiotherapist, Ashleigh Mason.
Looking after your body during pregnancy and postnatal can be really expensive, we get it! KICBUMP is an affordable and accessible series designed to support and empower you through this incredible journey.
Our postnatal Pilates is a little different to our usual KIC sessions! This is a 10-week program, our sessions are developed to be completed in order from session one to ten. Our experts recommend completing each session three-four times before moving onto the next. No matter where you are on your postpartum journey we recommended beginning from session one.
KICBUMP focuses on your body and your mind. Our meditation expert, Meg James has created a range of grounding meditations to help you remain calm and connect to your baby.
Together with Ashleigh Mason, we’ve also created a series of educational videos to help answer the common questions regarding pregnancy health and exercise.
Great news, no! Our KICBUMP pre and postnatal Pilates program has been added to the KIC app for all members to access, including YOU!
Our prenatal Pilates program is designed for all expectant mothers, no matter where you are in your pregnancy journey. Whether you’ve just found out that you’re pregnant (congrats!) or you’re about to pop – as long as you’ve had clearance from your healthcare professional – our program is for you. It doesn’t matter if you’ve just stepped foot on a mat for the first time or you’re a Pilates pro, KICKBUMP is an inclusive program for all levels of experience.
Our postnatal program is developed to guide new mothers to return to exercise safely and minimise injuries. Whether you’ve just had your six week check up with clearance to exercise, or your bub is ten months old, KICBUMP is here when you’re ready.
You can find our KICBUMP Pilates classes, educational content and guided meditation videos within the wellness hub on the KIC app.
Firstly, congratulations! KICBUMP is designed for all stages and phases of pregnancy, so you can start using our program as soon as you feel comfortable – as long as you have clearance from your healthcare professional.
Every pregnancy is different, so before you start we recommend that you check with a healthcare professional to make sure that our KICBUMP program is right for you and your baby.
Once you have the tick of approval, it doesn’t matter whether you’ve just stepped foot on a mat for the first time or you’re a Pilates pro, KICKBUMP is an inclusive program for all levels of experience.
Our KICBUMP Pilates program has been approved by our expert physiotherapist, Ashleigh Mason. So, every movement and meditation has been designed with the safety of you and your baby as the number one priority.
In saying that, you are more than welcome to continue to use the KIC program so long as you have clearance from your healthcare professional.
You should aim to be physically active on most days, preferably all days of the week! We recommend aiming to accumulate 150-300 minutes of moderate intensity physical activity each week, which averages out to about 30 minutes per day. Two strengthening exercises per week on non-consecutive days is a great goal to aim for!
Regardless of previous level of fitness and exercise routine, it’s important to remember that pregnancy is not the time for pushing your boundaries or physically challenging yourself, it’s about staying moderately active and maintaining a good level of physical fitness.
If your body is used to running it is safe to continue, so long as you feel comfortable. You may just need to adjust your routine to accommodate changes and tolerance, and monitor intensity appropriately.
However, if your body wasn’t accustomed to running before your pregnancy, now is not the advisable time to start.
Our prenatal Pilates classes are safe for you to complete right up until your due date – as long as a healthcare professional has given you clearance to exercise. A lot of mums-to-be find that moving your body can be really good for relaxation, sleep and general wellbeing during the third trimester.
Congratulations mama! There’s absolutely no pressure to rush back into exercise. Your body has just brought a little human into the world, go you! The first six weeks is really all about recovery, and taking time to adapt to all of the change that’s happening around you and in your body. It’s also important to remember that the hormones that caused increased laxity and flexibility during your pregnancy are still present during this time and for as long as you are breastfeeding. We recommend waiting until your six week postpartum check up, and if possible, seeing a Women’s Health Physiotherapist for a pelvic floor and core check and clearance to return to exercise prior to commencing the postnatal KICBUMP program.
KICBUMP postnatal Pilates is a 10-week program, our sessions are developed to be completed in order from session one to ten. Our experts recommend completing each session three-four times before moving onto the next. No matter where you are on your postpartum journey we recommended beginning from session one.
If you’re experiencing any uncomfort during exercise it is so important to listen to your body and take a break. Royal Australian New Zealand College of Obstetrics and Gynecology (RANZCOG) recommends that you cease exercise and talk to your healthcare professional if you’re experiencing any of the below symptoms:
KICRUN is for everyone! The program is here to guide you from 0-5km no matter your fitness level. If you’ve never run before or are struggling to start again we’ll help you all the way with easy steps and audio reminders during each run. You got this!
You sure don’t. KICRUN is available for all KIC members to access with an active subscription.
This program is designed to help you start running outdoors or on the treadmill. The program includes a series of runs across 8 weeks with 3 sessions per week with motivational audio from Laura and developed by expert Physiotherapists at Upwell Health Collective.
Sessions range from 26-42minutes with run and walking intervals to gradually build up your endurance.
To access the program head to the run hub by clicking the running person at the bottom of your main menu. From here you can choose to start a run or select the run program to pick your week and session. Completed runs will appear with a tick once finished.
Not at this time. To join the program you will need to use your Apple or Android phone using the KIC mobile app to access.
You can absolutely complete the KICRUN program on a treadmill as the cues are based off time as opposed to distance covered. When it comes to tracking your progress, you can record the distance your treadmill tracks in your KICLOG as your GPS won’t be enabled since you’re running on the spot.
We say get those tunes pumping! Music helps keep you going and motivated on your run which is why Spotify is integrated into the app. Simply click on the Spotify icon in the program to connect and start your music during a run. You’ll still be able to hear the audio queues from Laura.
Congrats on finishing the program! Keep up your running and track your progression using the run tracker ‘start run’ feature to record. Plus keep an eye out for new programs to come.
The run tracker is still here where you can record a walk, run or bike ride. Access this via the run hub in the bottom left of the app.
If you are finding the program easy, you can remove weeks 1 and 3 to make it a 6 week program, or 1, 3 and 4 to make it a 5 week program. Just be mindful to trust the process and remember that we are building up gradually so that you don’t overload. It’s better to skip a week, rather than start to skip individual runs because the week’s are designed specifically for load management.
If you are already comfortably running 2 or 3km, you can definitely jump ahead to week 4 or 5.
Remember, this is your journey and if you feel you are ready for a challenge you can definitely trial an alternative session from a later week but take it easy and be gentle with yourself – you don’t want to push yourself. This program is all about steady progression to reach your goals. As always be sure to stretch before and after your session and complete your walking warm up and cool downs! We hope this helps and can’t wait for you try KICRUN!
Can’t find what you’re looking for? We’re here to help!