Bespoke Training Plan

Our bespoke training plans are custom designed by our personal trainers just for you, your trainer will put together a training plan that suits you, what equipment you have avalible. How much time you have and your current fitness level. Whatever your goal, our trainers can get you on track.

Browse Bespoke Training Plans

DryJuly Challenge 2016

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise is 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.

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 throughought the month and you can join in our fuiture 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 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 behaviors instigated through habit.

#Dry July

Use the hash tag #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.

Fund raise 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 DryJuly in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources

Did you think Orange Juice was good for you?

I know what your thinking! Orange Juice! Bad for me? Well, all in moderation however, it’s certainly something I don’t drink, it’s awfully sweet with a lot of sugar which is why people drink it like water!

“It’s OK, I drink 100% Orange Juice!” Wrong! This is still full of sugar and it’s not pure. The one thing we need to learn about diet is that if it’s processed it’s not going to be a healthy choice to sustain a long term healthy lifestyle. Orange juice is seen as the healthy option compared to other soft drinks but the truth is, it’s just as bad as the rest. The worst thing about Orange Juice is the combination of the consumers lack of knowledge about food labelling and the manufactures overwhelming desire to ensure you believe their drink is good for you. While keeping to the ‘legal’ food labeling guidelines, it’s still going to confuse you and look like a good choice by looking at the label.

Most Orange Juices will show No Fat & a bunch of Vitamin C! Good right! Well lets look at a popular Orange Juice Drink label

Tropicana Pure Premium Original

 

Per 100ml

Actual Percentage

Calories 48Kcal  
Protein 0.8g 0.8%
Carbohydrates 10g 83.3%
-of which sugars 10g (83.3%)
Fat 0g 0%
-of which saturates 0g 0%
Fibre 0.7g 0%
Sodium/Salt 0g 0%
Vitamin C 32mg RDA = 40%
We have added the “Actual Percentage” Column, this is not on food labels. We have added it to represent the value of that ingredient in the percentage of the product.  The producers would only ever show you this if it was a good thing like “Vitamin C”

The crazy truth about this 100% Pure Orange Juice is that a massive 83% of it is SUGAR!

The 10 grams of SUGAR is equivalent to TWO teaspoons of sugar per 100ml

We won’t be analyzing every orange juice drink here but you get the point. The sugar content looks deceiving from the label, however, this carton has a whole bunch of sugar in it. You can understand why they do not want you to show you the actual percentage, although we think they should. So, because they don’t show you, we’ll show you how to calculate it yourself.

Key Fact: Carbohydrate consist of 4 kcal per 1g

Now we know that, we can get to calculating the actual percentage of sugar in our fruit juice drink.


Step 1: Multiply the Weight in grams of carbohydrate by 4 (the energy content of 1 g)
in this example: 10 x 4 = 40


Step 2: Divide the number of step 1 by the total number of calories in the product.
in this example: 40/48 = 0.83


Step 3: Multiply that result by 100 to give you the percentage of sugar in your fruit juice drink.


in this example: 0.83 x 100 = 83%

REMEMBER TO THINK BEFORE YOU DRINK, HIDDEN SUGAR IS EVERYWHERE!
 

#StepitUpJune Exercise Challenge 2016

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 4000 to a very active 15000. 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
 
If you are already a walking fanatic, you might find the target steps a little easy, therefore we’ve added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
 
Your daily step target in this challenge should be considered a ‘minimum’, if you hit it, awesome but keep on stepping!
 

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

 

Total steps is 254,400 which is roughly 120 miles*

*reference for step to mile calculation via http://www.convertunits.com/from/steps/to/miles

Download Target Guide

{rsfiles path=”exercisechallenges/stepitupjune/StepitUPJune Exercise Challenge 2016.pdf”}

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labor-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

e.g if you believe you are in the ‘Moderate Activity Level’ adjust the step target by a factor of 1.55. Your first days target would rise from 3000 to 4650.

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
 Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5400 7425 8370 9180 10260
9 5800 7975 8990 9860 11020
10 6200 8525 9610 10540 11780
11 6600 9075 10230 11220 12540
12 7000 9625 10850 11900 13300
13 7400 10175 11470 12580 14060
14 7800 10725 12090 13260 14820
15 8000 11000 12400 13600 15200
16 8400 11550 13020 14280 15960
17 8800 12100 13640 14960 16720
18 9200 12650 14260 15640 17480
19 9600 13200 14880 16320 18240
20 10000 13750 15500 17000 19000
21 10400 14300 16120 17680 19760
22 10600 14575 16430 18020 20140
23 11000 15125 17050 18700 20900
24 11400 15675 17670 19380 21660
25 11800 16225 18290 20060 22420
26 12200 16775 18910 20740 23180
27 12600 17325 19530 21420 23940
28 13000 17875 20150 22100 24700
29 14000 19250 21700 23800 26600
30 15000 20625 23250 25500 28500
  Total
  254400 349800 394320 432480 483360

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune


How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.