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How to set up a home gym on a budget

Keen to set up a personal workout space in the comfort of your own home but you’re not sure if your bank balance will stretch far enough? You’ve come to the right place. In this blog, we take a look at three easy ways you can make yourself a home gym without it costing you a fortune.

Buy your equipment online

To keep your spending to a minimum, you could buy your sporting equipment online. On the web, you’ll be able to compare prices easily, read reviews and look around for deals, which is ideal if you need to stick to a specific budget.

While it’s a given that you’ll be able to find sporting equipment from websites that specialist in this area, you might be surprised at what else you can find on the internet. For example, online retailers Hi House sell everyday essentials as well as fitness products including yoga mats, workout gloves and gym balls at affordable prices, so it’s definitely worth looking around on the net to see what you can find.

Only invest in pieces that you’ll actually use

From kettlebells, lifting bags and resistance bands, to treadmills, rowing machines and cross trainers, there are a whole host of sporting accessories and pieces of apparatus that you could include in your home gym. However, it’s important to be realistic and only buy what you’ll actually use.

Think about what it is that you want to get out of your home workout space to establish which pieces of equipment you’ll need. This will help you stick to your budget, and it also means that you can add to your gym over time.

Don’t always go for the popular brands

When it comes to buying equipment for your new home gym, you’ll find that there are a variety of different sporting brands to choose from, such as Nike, Puma, Reebok and Adidas. However, while these brands might be among the most popular, they are often accompanied by a big price tag, which isn’t ideal when you’re looking to set up a workout area on a budget.

So, to avoid paying over the odds to furnish your gym, try to steer clear of these brands and go for the lesser known sporting lines instead. You should find that you’re able to buy very similar equipment at much lower prices. To make sure that what you’re buying is the real deal, do your research beforehand and check out reviews online.

Setting up your home gym doesn’t need to break the bank, especially if you keep these tips and tricks in mind.

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What could be more relaxing than a gentle application of heat combined with a relaxing massage? A hot stones massage uses smooth, heated stones as a tool to deliver a deeply relaxing treatment. They can be used solely to relax and sooth or combined with sports massage to allow deep relaxation of tight muscles and soothe soreness. The hot stones can also be complemented with cold (cool) stones to compliment, refresh and invigorate.

The use of hot stones to promote healing dates back thousands of years – Indians would heat them by the fire and use them to treat sore muscles. The stones commonly used in today’s treatments are basalt (volcanic rock) which have been tumbled – smoothed.

Heat applied through hot stones, and massage increases blood flow, metabolism and lymph function. Heat can also provide a sedative effect promoting deep relaxation and relief from chronic pain. A therapist is then able to work deeper into the muscle following the application of heat increasing the healing benefits.

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What is Sports massage and how could it benefit me?

Sports massage as the name suggests is a bodywork therapy geared towards the physically active.

It is a soft tissue massage carried out only by qualified sports massage therapist. Armed with an in-depth knowledge of anatomy followed by a thorough consultation the therapist will incorporate various techniques to manipulate muscles, tendons and ligaments (soft tissue) to elevate pain and tension, reduce swelling and lack of mobility stimulate blood flow which promotes healing and allow your body to move as it should by enabling it to realign.

Sports massage can be carried out pre (to stimulate) and post-event (to relax/normalise) as well as to rehabilitate (post injury/trauma) and as a restorative treatment as part of a training program or at regular intervals by non sporting individuals who perhaps just get stiff and tired or have twinges and niggles (as most of us do!)

Unlike a relaxing spa massage, a sports massage usually targets specific areas of the body, targeting areas of pain and often working just below the pain threshold at times. Treatments can manipulate your body into feeling a little sore the following day, and you should be advised to drink plenty of water and avoid alcohol for a short period following treatment. This is a result of increased circulation and waste products being metabolised by your body. Rest assured the outcome outweighs these potential side effects! The full effects of a sports massage usually take 24-48 hours to kick in by which time you should feel comfortable, mobile and refreshed.

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Dry July Challenge 2017

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise in self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it's takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq's or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you'll reduce your calorie intake and might even lose weight.

Ditch The Booze and Lose Weight! Are you In

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It's important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in's and out's don't balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

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Summer health and safety advice for older people

Summer is, of course, an exciting time. The weather, hopefully, will take a more positive turn, bringing some sun and warmer temperatures for all to enjoy. But of course, when the climate grows hotter, this can also lead to a number of health issues, especially for older people and those that require the use of stairlifts at home. Although there are a number of things people need to be aware of and steps to take, there’s no reason that the nice weather can’t be enjoyed by everyone, and hobbies such as gardening and trips to the beach can’t be pursued. To help those in their golden years make the most of the hotter months, while still staying healthy and safe under the sun, this guide full of summer health and safety advice for older people will hopefully prove to be a valuable tool.

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4 Ways to help you stay Cool while exercising in the Heat

It doesn't happen very often here in the UK (United Kingdom), but when it does, it can get rather hot, if you are exercising in it, you need to prepare for your workout. You might find it more challenging to adapt to the increase in temperature. During a warm weather spell, it may have been hard for people to maintain their usual routine because of the heat, this is understandable. Your body is having to adapt to the changes in weather and trying to cope with typical day to day routines can be more difficult. During times like these, your fitness routine does not have to go out of your schedule though! You can adapt this too. Even if you cut your routine down by half and do 20-30 minutes, this is still more beneficial than doing nothing. Your body will be burning more calories in the heat to try and maintain your core temperature, so you need not work as hard.

So what can we do to stay cool

1. Hydrate before, during & after

Before we head out to exercise, either during a group exercise session, a run or a cycle etc. it's important to be hydrated before we even set off, that means taking on enough water for hours leading up to it to ensure your body is not already lacking in water.

While exercising, take at least a litre of water for every hour you intend to exercise. Drink little and often.

Post workout, again re-hydrate, take on water or an isotonic drink to replace electrolytes. Coconut water is an excellent example.

2. Time it right

Most of us are not training to run at midday for an event, so it's essential to apply specificity to your training plan. If you don't need to run in the heat of the midday sun, don't make it hard for yourself, train either before 10 am or after 3 pm when you are not out in the full heat of the day.

3. Wear the right clothing

Light coloured, loosely fitted clothing that reflects radiant energy and reduces heat gain (this is cooler than being nude because bare skin absorbs radiant energy that strikes it)

Alternatively, thermal layers and active tops work well as they take moisture away from the surface and encourage evaporation to take place.

4. Listen to your body

Your body can tell you a lot about how hard you're working especially when working out in a state of homeostatic imbalance, this is your body working out in a hot environment, and its natural cooling mechanics have been activated to cool the body and return it to homeostasis.

When this happens one or both of the following occurs;

Skin blood vessels dilate; capillaries become flushed with warm blood, heat radiates from the skin surface.

Sweat glands activated; secretes perspiration, which is vaporised by body heat. Helping to cool the body.

STOP immediately! If you feel dizzy, faint or nauseous, you are already burning more calories than normal so don't push it.

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6 Reasons to Plank Everyday

Core stability is fundamental to not only performance in sport but to everyday life, the plank exercise also known as a prone bridge is a highly effective core stabilization exercise. Whether you're an elite athlete, looking to increase fitness and lose weight, if you're elderly or recovering from injury, this exercise and core stability training as a whole can provide significant benefits, these include;

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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.

Follow the hastags #MondayMotivation


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