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The Kiss Fitness Blog

Welcome to the Kiss Fitness Blog. We are on amission to make the WORLD, Fitter, Healthier and Happier. We post fitness related topics & discussions to our blog from our personal trainers, instructors & staff members


Did you think Orange Juice was Good for you?

I know what your thinking! Orange Juice! Bad for me? Well, all in moderation however, it's certainly something I don't drink, it's awfully sweet with a lot of sugar which is why people drink it like water!

"It's OK, I drink 100% Orange Juice!" Wrong! This is still full of sugar and it's not pure. The one thing we need to learn about diet is that if it's processed it's not going to be a healthy choice to sustain a long term healthy lifestyle. Orange juice is seen as the healthy option compared to other soft drinks but the truth is, it's just as bad as the rest. The worst thing about Orange Juice is the combination of the consumers lack of knowledge about food labelling and the manufactures overwhelming desire to ensure you believe their drink is good for you. While keeping to the 'legal' food labeling guidelines, it's still going to confuse you and look like a good choice by looking at the label.

Most Orange Juices will show No Fat & a bunch of Vitamin C! Good right! Well lets look at a popular Orange Juice Drink label

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How Resistance Training for Women Promotes Weight Loss

Weight training is this super scary, underworld activity performed by huge muscle bound men and looking at a dumbbell is enough to build huge muscles! The truth is, as any man will know who's tried to gain muscle, it's not quite so easy. 

Weight training is an excellent way to reduce body fat, tone up, firm up and increase muscular strength and fitness. If you are a women concerned about using weights for your workout or to lose weight, it's time to think again, it's one of the most effective methods to stimulate weight loss and maintain your desired weight.

The difference between the huge weight lifters and women wanting to lose weight and tone up. When it comes to training it's all about freqancy & intensity or more simply reps, sets & weight. Its how we train not the training that will dictate muscle size, tone and strength.

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Want to burn more calories? Get up earlier!

Most people would like to lose a few pounds and it really comes down to lifestyle, those that are able to manage their weight have a better and more productive lifestyle than those that struggle! Lifestyle is the activities we do, the things we do, and the food choices we make. Hands down one of the best ways to manage weight issues is to become more active and more than that its about training your metabolism to fire up earlier, to do that you're going to need to get up & eat!. Yes eat!

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Snacking is key to weight loss

Diet & healthy eating is a hugely confusing area with every book you read contradicting the last one, ditch all carbs, only eat protein or starve yourself 2 days a week. Nearly all complete rubbish, so why do we go for it? Because it's easier than hard work! When people want to lose weight they pick up the latest diet book, there is a huge market for this stuff and no shortage of so called experts explain their latest diet. In this blog post, I'll cover one of the most basic weight loss tools which is 'actually eating' and often.

My view on diet is that no one needs to go on a diet, unless morbidly obese in which case a massive calorie reduction diet designed by a qualified nutritionist is required. Therefore for the rest of us all we have to do is eat healthy, eat balanced portions and eat often, that's it!

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4 Simple Steps to avoiding Christmas Weight Gain

Each year over the Christmas period the average person will gain 2kg and really it should be no big surprise. We are eating more and doing less, science will tell you if you don't burn as much as you intake, you'll be in a calorie positive state and this will lead to weight gain, easy to put on, not so easy to shift. 

Most of us are lucky enough to have a break from work over the Christmas period, this historically is also one of the least busiest times of the year for gyms and fitness facilities so it's clear were not spending this extra time at the gym. Therefore we need to manage the positive calorie balance, this can be achieved through increased activity and more awareness about portion sizes and food choices.

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Quinoa & bean citrus salad Recipe

Quinoa & bean citrus salad  (V, DF, P, GF) - Serves 4-6

Cooking time - 15 mins Prep time - 5 mins

Ultra healthy salad with flavourful ingredients in a light yet filling salad.

Vegetable coconut curry with sweet potato noodles recipe

Vegetable coconut curry with sweet potato noodles

(V, VG, DF, P, GF) - Serves 2
Cooking time - 22 mins Prep time - 5 mins
A flavoursome easy dish to make. Versatile that ingredients can be substituted to be made for meat eaters too. If you don't have a spiralizer then serve with rice.
Sweet potato, lentil & bean soup

(V, VG, DF, P) - Serves 4

Cooking time - 25 mins Prep time - 5 mins

This heart warming soup will have you coming back for more. Quick & easy to make, it is a winner all round.

Mexican Quinoa Bowl with guacamole

Serves 2 - 4

Prep time - 15 mins

Cooking time - 10 mins


At this time of year when you may be watching what you eat, this warm salad is a must. Not only is it easy to make, it’s also filling and full of flavour. This will become your new go to salad. Goes well by itself for lunch or as a side to any meat dish.


Getting motivated to stay active is not always easy, that's why we created our simple monthly exercise challenges to get you moving on a regular basis. Every month we have a new challenge, normally based around a training exercise or concept that you can master and progress with during the month. There are always variations available to suite all ability and fitness levels, the key is to get into the habit of moving on a regular basis.

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Take part in our Monthly Exercise Challenge for FREE by Signing Up below, you'll receive a daily email with your challenge each day and sent a new challenge each month. Get extra value by subscribing to our Premium Exercise Challenge Service and gain access to our Online Personal Training System with all your challenges scheduled for you, easy to track, add additional workouts and track your progress.

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Fitness Tips from our Expert Personal Trainers

#FitTipTuesday is where we share a little bit of insight that you probbaly don;t already know about health and fitness, we share these tips on our Instagram and Tumblr Social Media accounts. We welcome you to share these awesome tips with your friends and family and don't forget to follow us on Instagram for daily motivation, tips and fitness hacks.

Every Monday we share a little dose motivation in the form of qoutes and words of wisdom to get you set towards your health and fitness goals.

Follow our social media accounts on Instagram, Twitter and Tumblr to see our visual motivational ques on your feed.

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Product reviews by Kiss Fitness personal trainers, get the low down on gear, supplements, gadets and apps to help you reach your fitness goals, tested by our trainers.


 Trainer Tested takes fitness gear and puts it to the test! If it's good enough for our personal trainers, it should hold up!


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