Exercise in the morning while your willpower is strong

The idea of working out first thing might seem to some like a horrible idea and far away from where you want to be, tucked up warm in your bed! however, research shows that when you exercise in the morning, you’ll be more likely to stick to it and create a habit for a lifetime. This will transform your health, improve your happiness, mood, outlook & overall well being. There’s also something really quite rewarding from getting up and completing a workout before most have had breakfast! If that’s not enough, the whole routine of getting up early and getting to it might surprise you just how much you can actually achieve before breakfast.

Plan your workout

To start with, working out early in the morning is going to be hard, you’ll have to dig deep to find the willpower to get up, get dressed and get out for the run, get to the gym or do your home workout. The good news is your willpower in the morning is high, you’ll be much more likely to complete the tasks you set yourself, your workout will get done, even though to start with it might seem like a chore, after time you will create a lasting habit that requires less and less willpower, you’ll just do it!

So, to get started make sure you know what it is you want to do before you get up, whether it be a 5km run, 40 minutes in the gym or just a couple of planks and core exercise at home on the gym ball. Have you gear ready, set it out, this acts as an excellent reminder and motivator to get you to do it!

Get accountable

One of the most motivational ways to get a workout done is to get accountable, you can do this yourself or you can get someone to do it for you. Tracking your workouts is a great idea and will help you focus on what you’ve done in the past plus it will make you accountable when you miss a workout. There is also a really easy way and that is to tell someone what your going to do workout or get them to join you, it’s easy to convince yourself not to do a workout but if someone (like your partner or friend) either knows you plan to workout or is working out with you, you’ll be much less likely to back down.

Get a personal trainer and get them to turn up nice and early! If you’re having trouble motivating yourself to get up, then beef up the accountability by hiring a personal trainer, they’ll be there at 6am, and you’ll need to be ready! 

Enjoy the rest of the day! 

If you manage to accomplish a morning workout, make it part of your day, you’ll be eating breakfast with a hot cup of java as most people are just getting up having achieved a workout, bettered yourself, improved your mood and fired up your system ready for the day, you’ll be alert and focused, your boss will wonder where your energy has come from, you’ll be more productive and hey it might even lead to a promotion.

If you want to find out how to make the most of not just your morning and workouts but your whole week, read the book 168 Hours: You Have More Time Than You Think


#Feburpee Exercise Challenge 2014

Welcome to the #Feburpee exercise challenge, the Kiss Fitness monthly challenge for February, featuring one of the old time greats in body weight & functional exercise, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to it’s excellent full body activation and effectiveness.

Join us this February, putting the burp into Feburpee, simply download, print out the target sheet below for each day, follow us on Twitter, facebook & Instagram to stay up todate with the daily target and regular motivation.

Choose your levels of intensity from beginner to advanced and jump to it, Burpee Style!

Kiss Fitness February Burpee Challenge 2014 Feburpee

The Burpee

The burpee is a fundamental compound exercise, the exercise is demanding, perform at a controlled speed and with good form. The exercise essentially combines a Squat, A Squat Thrust, A Plank and an Explosive Squat into one movement making it extremely dynamic and functional.

Beginner Burpee

To start, adopt a ‘Squat’ stance with feet at about hip width apart and soft knees, squat down to the floor, placing your hands on the floor in front of you, first take one leg back, then the other so you hold a plank position before bringing the first leg you stepped back with back and then the other and push through the floor to return to a standing position.

Regular Burpee

To start, adopt a ‘Squat’ stance with feet at about hip width apart and soft knees, squat down to the floor, placing your hands on the floor and hop both feet backwards until you reach a ‘Press Up’ or ‘Plank’ positions. Now hop both feet forwards again bring your knees up towards your chest, now explosive push through the floor to drive yourself into a squat jump making sure your feet leave the floor.


Full Burpee with Press Up

As with the regular burpee, this time once you get into the plank position you’re going to do a press up and explosively press out of it to complete the burpee as normal.



If you don’t buy it, you can’t eat it!

Don’t fall into temptation when trying to adjust your eating habits, you can only eat what you have in the house, if you don’t buy it, you can’t eat it! 

Eating habits start with your grocery shopping! Reducing & maintaining weight is about changing your habits, this includes buying your food, food choices, when you eat, how much & how often.

Don’t buy it!

We all know what our own weakness & secret indulgences are, we know what we like, the naughty snack! These ‘Naughty Snacks’ are a result of habit rather than need. Therefore the best method to combating any temptation is to cut it out at the source, your grocery shop. If you don’t buy it, you can’t it it!

Don’t Shop when you are hungry!

No Brainier really, if your hungry when you do your grocery shop, you will buy more food items that will cure your immediate food cravings rather than healthy meal choices.

Don’t blame the kids!

I only buy chocolate & crisps because the kids like it! This is not a reason for buying it, it’s an excuse! Try healthier alternatives, the kids will learn to like it, they’ll be healthier and the whole family will benefit.

The less you have, the less you want!

Snacks and food that taste good and make you want more are designed to make you love it, engineered with the goal to make you buy more! These are the high fat, high sugar & high salt foods that destroy our weight management, affect our health, putting us at greater risk to cardiac disease, diabetes and high cholesterol. The truth is, you don’t need it and it’s not good for you, or helping your weight management, but you knew that! It’s also true your body responds to dietary modification, if you start eating less processed foods, high sugar chocolate & high salt foods, you will want less.

Where to start

  • Reduce or cut out fizzy drinks
  • Reduce or cut out alcohol
  • Reduce or cut out chocolate
  • Reduce or cut our crisps
  • Increase complex carbohydrates intake to 50-60% of total calories
  • Increase dietary fibre intake to 30g per day

Remember! Diets are Short Term – Lifestyle Change is for Life!

How many reps? Get the most out of your workout!

Ever had a workout done for you by a trainer at the gym or followed a workout from online or elsewhere, likely what they ask you do do looks like a basic school maths question, these numbers tell you how many sets, how many repetitions and what weight you need to do.

Getting the most out of your workout and working at the right intensity to reach your goals comes down to these numbers, but not just the numbers, it has to have the desired effect on your muscles and if it doesn’t you need to change it.

Here are those numbers which dictate the amount of sets & repetition we should be aiming for, E.G;

3 x 12

thats 3 sets & 12 reps

You might sometimes find these numbers the other way around for example 12 x 3, in most cases the smaller number is always the sets and the larger number will be the repetitions.

What is a set?

A set comprises a set number of repetitions, a set is complete once all the repetitions in that set have been executed, depending on the training goal you could perform between 1 & 6 sets. Sets are performed until the desired number within the programme has been achieved. E.G. in the above example there would be 3 sets.

What is a repetition?

The repetitions is exactly that, how many individual repetitions of the desired exercise are performed. E.G. in the above example there would be 12 repetitions in each set.

Getting the right frequency & intensity for your goal

Download PDF

The chart above shows what frequency we should be working at for our desired goal, whether that be to increase strength, develop power, gain muscle size or for muscle endurance. The sets and reps alone is only half the information as we have to get the intensity, that’s the weight right!

Each set should be effective, to be effective your muscle will need to have sufficient demand placed upon it for the desired adaptations to occur. If your body & muscles are able to perform a certain action without undue fatigue, they will NOT change as they are already capable of performing at that intensity.

Simply performing 20 reps of squats for endurance will not be sufficient if once you get to 20 reps you do not feel fatigue, at the end of every set you should feel close to what you are capable off and in some instances especially when training for power & hypertrophy the amount of repetitions should be all you are able to achieve, if you could perform more, you will need a higher intensity (weight) to achieve gains towards your desired goal.

Time Under Tension – TUT

Once you’ve got the sets right, you’ll want to perform the repetitions correctly, as a rule of thumb. 2 seconds out and 2 seconds back for each rep will ensure you correctly tension the muscle maximising the amount of time the muscle remains under tension and thus increasing demands placed upon it.

For most goals and training outcomes the above will work fine, for power you would want fast explosive reps