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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

 

Chicken, Broccoli & Sweetcorn Lasagne

Serves 4

Prep time - 15 mins 

Cooking time - 30 mins

This winter warmer will become a winner all year round. A variation on a traditional lasagne that will soon become a family favourite.

Chicken & Ham Pie
  • Serves 5
  • Prep time - 15 mins
  • Cooking time - 30-35 mins

This recipe feels like an indulgence but coming in at around 400 kcals per portion it will soon become a family favourite. All the taste without hurting the waist!

Sweet & Sour Chicken Recipe
  • Serves 4
  • Prep time - under 10 mins
  • Cooking time - under 10 mins

This is a blast from the past that you may only have ordered from a takeaway! Now however you can bring this old favourite back into your life with only 300 cals per portion and even more flavour than you remember!

Crispy Chicken & Homemade Wedges Recipe
  • Serves: 4
  • Prep time:10 mins
  • Cooking time: 30 mins

This is a finger-licking good recipe for chicken & chips and the family won’t even realise it’s a healthier option!

Plankaway January Exercise Challenge

#Plankawayjanuary

Are you ready to get you fitness plans for the new year started! Whatever your fitness resolutions for the new year, add this challenge into the mix for daily inspiration and a challenge to keep you focused throughout January, plus keep with us, we have an new challenge every month.

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. 

This challenge is staggered & progressively increases in time throughout the month. You'll end up holding a plank for 2 minutes which is enough for most of us, any more is likely to cause undue stress and not likely to be any more effective. If you find the plank exercise easy, increase intensity by adding instability by placing you feet on a BOSU or balance pod or feet or arms on a fitness ball etc. Get creative and up the intensity. 

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The Kiss Fitness Starcember Exercise Challenge

Introducing the #STARcember Kiss Fitness monthly exercise challenge, this month were going to be doing Star Jumps, also known as Jumping Jacks. We thought the STAR was appropriate for the time of year, this challenge starts off with a moderate intensity at 150 Star Jumps coming down to 100 and then back up again heading towards New Years Eve. We've given you Christmas Day off, you can thank us later!

Our monthly exercise challenges are designed to get you moving on a daily basis with the prmise that you don't need to do much to start! You just need to start and with this simple exercise challenge, you can do just that. 

The Star Jump (Jumping Jack)

Photo of a Star Jump

For this challenge there are three levels of intensity you can choose from starting with a one leg star jump to a regular star jump and up to an explosive star jump. The star jump is a very metabolic full body exercise, it incorporates the whole body with lower and upper body movements recruiting multiple muscle groups and you'll feel the cardiovascular affect on the heart for a full body metabolic exercise.
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Kiss Fitness Skiptember Exercise Challenge 2015

Grab that Skipping Rope, we're going to get the heart going and revive some old school skills, quite latterly with the Kiss Fitness #Skiptember challenge.

Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body! By just doing a few minutes of high intensity workout a day can have a big impact on your heart as well as the health benefits of lowering your blood pressure and losing weight. Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health also.

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Spotty Dog Exercise

Get active with our Spotty Dog May Exercise Challenge

 Get moving this May with our monthly exercise challenge, 'Spotty Dog May'. Our progressive target will challenge you throughout the month but most importantly it will keep you moving and get you into the habit of exercising regularly. 

This full body exercise will get your heart going and throughout the month you'll test your endurance, the Spotty Dog Exercise is  an excellent yet simple cardiovascular exercise that works the whole body. 
 
Follow the daily target level this May and stay active and kick losing those last few pounds before summer.
Stepping with the Step It Up June Challenge

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month's Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we'll be increasing the amount of steps we do slowly but surely from a low 3000 to a very active 13000. Check the target each day and hit that goal, you'll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 
Plank Exercise

#Plankawayjanuary

Are you ready to get you fitness plans for the new year started! Whatever your fitness resolutions for the new year, add this challenge into the mix for daily inspiration and a challenge to keep you focused throughout January, plus keep with us, we have an new challenge every month.
Follow +Kiss Fitness | @KissFitneeUK | facebook/kissfitness for motivation & more monthly challenges

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. 
This challenge is staggered & progressively increases in time throughout the month. You'll end up holding a plank for 1 minute 50 seconds which is enough for most of us, any more is likely to cause undue stress and not likely to be any more effective. If you find the plank exercise easy, increase intensity by adding instability by placing you feet on a BOSU or balance pod or feet or arms on a fitness ball etc. Get creative and up the intensity. 
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Subcategories

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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Get the new monthly challenge sent to your inbox every month plus motivation, tips and hacks from our expert Personal Trainers

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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.

Join our FREE Monthly Exercise Challenge 

Fitness Articles & Resources

 

 

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.

Follow the hastags #MondayMotivation

 

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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