Health MOT

Get a snapshot of your current health

This Kiss Fitness Heal MOT assessment provides you with a overview of your current health & well-being and can help predict your overall risk to common health & lifestyle problems including, type 2 diabetes, coronary heart disease and obesity.. The Assessment is a set of simple checks & tests to ascertain if you are healthy or if there are areas you need to work on. The test procedure provides a standardise score which can easily be compared against previous and future MOT Health Assessment Tests. The benefit of the Health MOT is that it brings together a range of assessments into one unique score rather than relying on individual tests to provide an overall indicator to current health & wellness.

The MOT Health Test Structure

The test consist of assessments which provide a vital insight into your health & well- being. Using our unnique scoring system from the results of the infdivudual assesments we can ascertain a unique MOT score which can help predict pre-defined indicators of health risks as a collated result of all these assessments. The Test focuses on 4 main areas which are; body composition, blood pressure, lung function & body shape. The test has a maximum score of 50 and a minimum score of 10. A healthy subject will ideally have a score of 25 or higher, those that score less than this will have areas they will need to work on to increase their health and in some cases we may also refer you to a medical practitioner. Athlete – a score of 45-50This is an excellent score typical of well conditioned athletes.Very Healthy – a score of 35-44This score represents a subject of excellent overall health.Healthy – a score of 25-34A score in this range represents satisfactory health or low risk.Poor Health – a score of 15-24Subjects in this range should act immediately to increase their overall health.Health Risk – a score of 10 to 14Immediate action is required, this range indicates a high health risk

The health assessment forms part of our initial personal training consultation, during the consultation process, your personal trainer will perform a set of basic health assessments focusing on; body composition, blood pressure, lung function & body shape. You’ll be provided with a detailed report with your unique MOT score, the report breaks down your test results, providing information and specific feedback for each test.

What’s included?

August Squat Thrust Exercise Challenge (AugThrust)

Squat Thrusts are another one of those exercises you love to hate, you know they are good for you, but they are demanding, just like the Burpee yet for good reason.

They are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system. 

Squat Thrusts are our exercise of choice for the Kiss Fitness #Augthrust challenge, Join in throughout August as we challenge you with a new target each day. Use the target guide below and attempt to complete the repetitions set each day, you can break down the reps into sets if it makes it more manageable. 

Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Squat Thrust variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.


e.g, if you choose the LEVEL 2 target guide and the Regular Squat Thrust you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

Augthrust Squat Thrust Challenge Levels Target Chart

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What is a Squat Thrust

The Squat Thrust forms part of the Burpee exercise, it’s the floor part of the Burpee without the squat down and jump up, it’s an excellent cardio exercise recruiting core and shoulder stabilizers, the strain on the upper body is for some the hardest part of the exercise. Unlike the Burpee, in a Squat Thrust, we never get out of the prone position which keeps the arms and shoulders in constant activation supporting the upper body throughout the exercise while your core activates to protect the lower back and keep good posture and form.
I guess you could call the Squat Thrust a Half Burpee and it’s considered a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump if there is no double jump I’d be inclined to refer to the exercise as a variation of a mountain climber which alternates feet potions front to back rather than a double hop/jump.

A Squat Thrust is NOT a Burpee

Often Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise, the Squat Thrust is NOT a Burpee, however, the Burpee involves performing the Squat Thrust action as one of its components.

What’s the difference

Simple, no jump! This means that when you perform the double jump so your feet are close to your hands you simply double jump back rather than pushing through the floor and jumping up, the latter being a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilizers to support our body weight for the set reps or duration.

Target Guides

Choose the level you’d like to start on, remember, you can always mix and match, don’t forget to download the Challenge Scoring Sheet to track your progress.

Level 1

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 1 EASY

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Level 2

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 2 MODERATE

 {rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 2 – MODERATE.pdf”}

Level 3

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 2 HARD

{rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 2 – HARD.pdf”}

How to do a Squat Thrust

Equipment: None required but you might like a mat for your hands. A hard floor will work best.

The Squat Thrust is essentially half a Burpee, the Regular Squat thrusts as seen in the level 2 description below is the standard exercise with variation both easier and harder shown below.

Squat Thrust Exercise Levels

These alternatives can be used to make the Squat Thrust exercise harder or easier.

LEVEL 1 Exercise (1  point)

The Beginner Squat Thrust

This variation enables 3 points of contact at all times proving more support in a slower and more controlled movement.

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • Tuck your left leg up so that the foot is under your torso with your knee close to your chest, bring your right foot up to the same position.
    • Return your left foot back to the start position and follow with your right foot.
    • Repeat the action for the number of reps set within the target guide.

Level 2 Exercise (2 points)

Regular Squat Thrust

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • In one movement, bring both legs into a tuck position, bending the knees into the chest.
    • Return to the start position by hopping back with both feet
    • Repeat the action for the number of reps set within the target guide.

Exercise Video

Level 3 Exercise (3 points)

The Star Squat Thrust

This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • In one movement, bring both legs into a tuck position, bending the knees into the chest.
    • Double jump back to a wide stance.
    • Repeat the action for the number of reps set within the target guide.

Tag your workout #Augthrust

Follow us on Twitter and Facebook to get your daily target updates, motivation and more, we’d love to hear about how you get on with the challenge, hashtag your efforts with #AugThrust and we’ll follow & motivate you along the way.

#AugThrust Tweets

17 Foods That Boost Weight Loss

When you first start a new weight loss plan, it can be easy to assume that all you really need to do to get your dream figure is to exercise. However, the food you eat can make or break you. It does not matter how often you are going to the gym if you are having a burger every day. Fortunately, there are many delicious foods that will help you shed the pounds in no time. You can also visit Authority Health for more great tips to help you get your dream body.

  • Avocados

These are one of the best foods to eat when you want to lose weight. They are high in vitamins K, B5, B6, C, folate and potassium. Additionally, they are high in fat and fiber, which keeps you feeling fuller for longer.

  • Broccoli

This green vegetable is incredibly high in fiber, which improves digestion and keeps you feeling full. However, you should take care when cooking broccoli as the useful antioxidants can easily be destroyed by overcooking.

  • Nuts

Nuts are packed with healthy fats and omega 3’s, which have major health benefits. They also have fiber and antioxidants. Nuts have been proven to promote weight loss, when eaten in moderation.

  • Oats

This grain contains a variety of important vitamins, minerals and antioxidants that improve your health. Additionally, they are high in fiber so they keep you feeling full without adding more calories.

  • Apples

There is a good reason why the saying an apple a day keeps the doctor away. Apples are high in antioxidants, fiber and vitamin C.

  • Leafy Greens

Vegetables like lettuce, spinach, chard and kale are excellent weight busting ingredients. They are filled with iron, beta-carotene, calcium, vitamins C, K, B, and folate. They are also low in calories so you can eat larger amounts that fill you up more effectively.

  • Sweet Potatoes

This tuberous vegetable is high in beta carotene, a pigment that helps your body to convert vitamin A into its usable form. They are great due to their sweet taste and when you add cinnamon, it makes an excellent dessert.

  • Watermelon

Watermelon is loaded with vitamin C. It is low in calories and because of the amount of water and fiber it contains, it aids in digestion. Watermelon also contains the amino acid L-Citrulline, and can help reduce muscle soreness.

  • Salmon

This fatty fish is rich in Omega 3, which is a fatty acid that improves your heart health. Eating salmon is a great way to reduce your appetite and boost your metabolism.

  • Brown Rice

This grain has a low glycemic index; this means that it does not cause the levels of insulin in your blood to spike. Additionally it is full of fiber, vitamins, minerals and antioxidants.

  • Peppers

These vegetables contain capsaicin that helps to boost the metabolism. It works by causing the body to heat up and allows calories to be burned.

  • Quinoa

Quinoa has all nine of the essential amino acids, which contribute to healthy muscles. It also has tons of fiber and antioxidants. A serving of quinoa will keep you feeling full longer and keep you from overeating.

  • Berries

Berries are low in sugar and calories, and packed with antioxidants and fiber. Raspberries contain ketones, which help the body metabolize foods more effectively. Blueberries help you lose weight because they are incredibly high in antioxidants and strawberries can help lower blood sugar.

  • Lean Meats

Lean meats like fish and chicken are possibly the best source of protein because they can help you build more muscle and it does not leave you hungry and searching for food when you finish a portion.

  • Yoghurt

This dairy product provides a wide variety of benefits for the people who eat it. It helps digestion because it contains probiotics. Additionally, they contain high levels of proteins and calcium.

  • Lemons

Eating many lemons will help your body release any stored water. They are also high in vitamin C and Potassium that help to boost your metabolism.

  • Legumes

Pulses like beans and lentils are great for weight loss because they are high in fiber and keep you feeling fuller for longer. You will also consume fewer calories than you would if you ate carbs or even some meats.

Crunch it Out, Bend it Back Core Workout

This core workout will evenly work both the front and back of your core stimulate both abdominals and lower back muscle groups. Great for a short core workout and an all round core workout to develop a strong core for protecting your lower back,  mobility and helping to counter poor working posture at desks during the workday.



Perform 2-3 sets of 15-18 repetitions on each exercise

  1. Bent Knee Crunch
  2. Box Crunch
  3. Leg Lower
  4. Dorsal Raise
  5. Standing Good Morning

1. Bent Knee Crunch

2. Box Crunch

3. Bent Knee leg Lower

4. Dorsal Raise

5. Standing Good Morning

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.

Outdoor Workouts To Challenge Yourself This Summer

unsplash-logoViktor Kern

There’s no time like summer to take your workouts outdoors. Exercising out in nature releases feel-good hormones to boost your mood and gives you your dose of vitamin D — essential for healthy bones. Moreover, outdoor workouts also burn more calories than indoor ones due to the extra challenge of changing temperature and terrain, research from the University of Exeter reveals. And if you’re wondering how to start exercising outdoors, we’ve got you covered. Here are three fun workouts to build your strength, endurance, and fitness.

Pool workout

Water workouts are low-impact exercises gentle on muscles, bones, and joints. They’re therefore great for people with fibromyalgia and arthritis. Pool workouts also strengthen your balance, stamina, and agility — making them perfect for beginners and experts alike.

Swimming laps are enough to work for all your major muscle groups and burn hundreds of calories, but you can mix your swim session up with other moves. Stationary exercises like jumping jacks, leg lifts, and flutter kicks are extra challenging underwater. Use ankle weights for an even bigger burn.

Go cycling

If you prefer working out from the shaded, air-conditioned comfort of your home, a stationary bike is ideal. Gradually increase the intensity and you’ll test your endurance and get a great workout in. However, there’s something freeing about cycling in the great outdoors. Jump on your bike and try this half hour workout:

  • 15 minute warm up, moderate pace

  • 10 seconds fast pedalling, 1-minute recovery

  • 20 seconds fast pedalling, 1-minute recovery

  • 30 seconds fast pedalling, 2-minute recovery

  • 10 seconds fast pedalling, standing up, 1-minute recovery

  • 15 seconds fast pedalling, standing up, 1-minute recovery

  • 20 seconds fast pedalling, standing up, 2-minute recovery

  • 5 minutes moderate pace, 5-minute easy riding

Beach workout

A brisk walk or run on the beach is a deceptive challenge. Loose sand provides plenty of resistance: you’ll strengthen your muscles and burn more calories than you would on a treadmill. Take it up a notch and do this beach leg workout:

  • Reverse lunges (15 reps per leg)

  • High knees (30 seconds)

  • Squat jumps (15 reps)

  • Jumping jacks (1 minute)

Repeat this set three times, taking a 30-second rest in between sets.  

Finally, always remember to stay hydrated and wear sweatproof sunscreen to stay safe. You can also start venturing further afield and exploring new places to workout. Exercising outdoors is a great way to stay healthy, but — most importantly — it keeps fitness fun!

12 Week Kayak Fit Training Plan

The GET Kayak Fit Training Plan is a simple 3-phase program for getting Kayak Fit, increasing strength, stamina and flexibility in 12 short weeks.

Kayaking is a demanding sport requiring dynamic movements in multiple planes, good flexibility, power and strength in balance with endurance are essential for getting the most out of your kayaking.

Who is this plan for?

This Kayak-Fit training plan has been specifically designed for kayakers of all abilities and skill levels, it is designed to complement any existing kayaking you already do. It will increase strength and endurance in movement ranges and muscle groups that are specific to the activity of kayaking and help to reduce injury.

Who Designed the Training Plan?

The plan has been designed by Daniel Jeal, a level 3 Personal Trainer who has delivered over 4000 personal training sessions who is also a qualified kayak coach. Dan has used his specific knowledge of kayaking and fitness training to build an excellent kayaking programme to get you kayak-fit.

3-PHASE APPROACH to get YOU Kayak Fit

Your Overall Goal: Increase fitness, strength and stamina to be able to kayak better and more safely reducing the chances of injury.


  • Specific: Increase Strength & Flexibility in Sport Specific movements for Kayaking.
  • Measurable: Monthly Strength Tests & Flexibility Monitoring
  • Agreed: You’ve agreed you have the time & resources to reach your goal.
  • Realistic: 3 phase training plan will help you achieve goals in a realistic time frame.

Time Frame – 12 weeks with 3 Training Phases of 4 weeks each

Phase 1 – Basic Fitness (4 weeks)

Phase 2 – Building Functional Foundations (4 weeks)

Phase 3 – Kayaking Endurance, Strength & Core (4 weeks)


I’ll provide you with a training template and workouts you can follow after you finish the 12 weeks completely FREE.

ONGOING – Maintaining Kayaking Strength & Stamina

Start Today

DryJuly Challenge 2018

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

Sign up to our challenge email and we will send you motivational updates throughout the month and you can join in our future exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviours instigated through habit.

#Dry July

Use the hashtag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.


The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fundraise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is dry July in Australia so if you are in that part of the world, do check out where you can take part and donate. 

Will you take the challenge?

Links & Resources

How To Match Your Diet To Your Workout

Working out is more popular than ever before in the UK; over 9.7 million Brits have a gym membership, working out at nearly 15% of the population. If you count yourself among them, you should consider matching your diet to your work out. When people have a good diet as well as a good exercise routine, studies have found that they see results much faster – but if you want to take this a step further, you could try periodized nutrition. 

Periodized nutrition is focused on completely personalising your diet around your body type and training programme, and fitness buffs recently predicted that it will become one of the biggest fitness trends in the UK. It isn’t hard to see why; new research has found that a completely personalised diet can reduce the chance of health problems and disease. If you want to find out more about personalising your eating habits, here’s everything you need to know.

A More Personal Approach

Periodized nutrition will help to improve your overall health, but that isn’t all; studies have found that it can also help to prevent cancer, Type 2 diabetes, cardiovascular disease and obesity. This is because instead of providing general advice (such as “eat five portions of vegetables a day and avoid red meat), the approach uses personal factors to provide specific advice that is relevant to the individual. This includes fitness goals, your genes, your current workout plan and your past diet.

Factors That Affect Periodized Nutrition

One of the main things that must be considered is your natural body type and your genes. Everyone absorbs and metabolises food differently, so it is important to factor this information into your diet plan if you want it to be effective. A personal trainer or a nutritionist will be able to help you with this. For instance, if you metabolise food quickly but you want to gain weight, your personal trainer may add supplements and vitamin tablets to your diet. This will ensure that your body is getting all of the vitamins and proteins that it needs!

You should also factor your workout routine into the equation. Some workouts (such as high-intensity interval training) are very intense and will require a high energy diet, but a less strenuous workout (like yoga) won’t have the same requirements. For this reason, you should also discuss your future workouts with a personal trainer when you are creating a personalised diet. 

Diet is just important as exercise when it comes to a healthy lifestyle, but everyone has different fitness goals. Make sure that you tailor your diet to your own specific fitness goals, as this will make it much easier for you to achieve them – but make sure that you speak to your doctor or personal trainer before you make any drastic changes.

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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