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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


Exercising in the COLD burns more calories

Your body burns more calories in cold weather environments as it tries to maintain it's core temperature.

Whether you are going for a run, walk, cycle, snowboarding or skiing, any cold weather activity will burn more calories compared with exercise in environments closer to your core body temperature as your body constantly burns calories to raise your body temperature as well as dealing with the demand placed upon it by exercise.

Walking Sideways Burns 78% More Calories than Walking Forwards

Did you know Walking sideways burns 78% more calories than walking forward. Add variation to your workouts and walking activities to engage more muscles, work in unfamiliar ways and burn more calories with functional movement patterns.

Exercise in the morning, before your brain figures out what you are doing

Why do people always say you should exercise in the morning? It's not just a myth, it's actually much better for you and if you're going to do it, you might as well get it out of the way, right?

Well sure, that's right but it's more than just getting it out of the way, it's about setting you up for the day, it's about feeding your own needs, nurturing yourself and making yourself more productive. Many Successful people all exercise in the morning, normally for at least an hour and considering their the CEO's of major companies they still find the time. They find the time because they've planned it and it's part of their routine, that's the important part, routine. To get something to be part of your routine you need to make a habit and to do that you have to repeat what you do until it sticks. In Laura Vanderkam's 168 Hours: You Have More Time Than You Think she discusses habits that both successful and everyday people do before breakfast, exercise is normally part of most peoples get up routine.

If you want to live a happy life, tie it to a goal, not to people or things  - Albert Einstein

If you want to live a happy life, tie it to a goal, not to people or things  - Albert Einstein

Energy and persistence conquer all things - Benjamin Franklin

Achieving your health and fitness goals is not always easy, but remember; energy and persistence conquer all things. Write your goal down, you will get there but don't give up.

A Year From Now You Will Wish You Had Started TODAY

Are you ready to make a lifestyle change?

There will never be a right time to start so take one step TODAY. Take one step everyday until you get where you need to be. Whether it's joining a local weight loss group, hiring a personal trainer or joining a local gym, you just need to get the ball rolling so get out there and start. TODAY! or...this time next year, you will wish you had

How to set up a TRX in Single Handed Mode

Single handed mode is used for advanced TRX exercises and for rotational movements, it's important to set it up correctly as incorrect set up can lead to accident and injury, once you learn this simple method you'll be able to get your TRX into single handed mode in seconds.

  1. Grab both handles and hold them one on to top of the other
  2. Take the handle on the bottom and pass though the top handles webbing (upper part of handle)
  3. Now the handle that was on bottom is on top.
  4. Repeat this process so that the bottom handle again goes through the top.
  5. Pull the top handle to tighten up, if this has been correctly it will be safe to work in single handed mode.
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Fitness balls are very popular, from specific stability ball classes to casual gym use and personal training sessions, they provide an excellent platform to work out our core muscles. To get the most out of fitness ball exercises,  you should make sure you have the correct size. The correct sized fitness ball is vital for good technique and posture during your workout. T his guide will show how to select the correct size fitness ball.

Ok, so you are in the gym looking at the fitness ball rack and there are small, medium and large sized fitness balls. So which do you need, in this article you will find out how to select the correct sized fitness ball for you.

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The Dumbbell Forward Lunge exercise, The lunge is a basic functional movement pattern and forms the basis of many exercises and should form the base of any strength and functional training programme.

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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.

Sign Up to our FREE Monthly Fitness Challenge Newsletter

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

Send the monthly challenge to my inbox

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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