Chicken, Broccoli & Sweetcorn Lasagne

Serves 4

Prep time – 15 mins 

Cooking time – 30 mins

This winter warmer will become a winner all year round. A variation on a traditional lasagne that will soon become a family favourite.


IngredientsChicken, Broccoli & Sweetcorn Lasagne

  • 75g butter
  • 1 onion
  • 12 sheets of lasagne verde
  • 350g cooked chicken, diced
  • 225g cooked broccoli, diced
  • 125g cooked sweetcorn
  • 75g plain flour
  • ½ pint of semi skimmed milk
  • 1 pint chicken stock
  • 50g grated cheddar cheese
  • Seasoning

Directions

  • Melt butter & fry onion gently for 5 mins.
  • Add flour & cook for 2 mins.
  • Remove pan from heat and gradually add stock & milk, stirring well between each addition.
  • Return to heat until sauce thickens.
  • Add chicken, broccoli, sweetcorn & seasoning.
  • Place a thin layer of your mixture in the base of an ovenproof dish.
  • Cover with four sheets of lasagne.
  • Repeat layer of sauce & lasagne ending with a layer of mixture.
  • Sprinkle cheese over top and bake for 30 mins at 190 degrees.
  • Serve with salad & garlic bread.

Enjoy! Tried & tested by Dan!

Sweet potato, lentil & bean soup

(V, VG, DF, P) – Serves 4

Cooking time – 25 mins Prep time – 5 mins

This heart warming soup will have you coming back for more. Quick & easy to make, it is a winner all round.


Sweet potato, lentil & bean soupIngredients

  • 1tbsp olive oil
  • 1 large spanish onion
  • 1 clove garlic, crushed
  • 100g red lentils
  • 1 large sweet potato, peeled & cut into bite size chunks
  • 2 large carrots, peeled & cut into bite sized chunks
  • 1.2 litres of vegetable stock
  • 1 large can of butter beans, rinsed & drained (or beans of your choice)
  • Handful of fresh flat leaf parsely, roughly chopped
  • Salt & pepper

Directions

  • Heat oil in a large saucepan on medium heat & add onion. Saute for 5 mins until softened but not browned. Add garlic & fry for 1 minute.
  • Add remaining ingredients & bring to the boil.
  • Reduce & simmer for 15-20 mins until the carrot & sweet potato are cooked through.
  • Add seasoning.
  • Serve.
 

Enjoy!

 

Tried & tested by Nikki!

 

V – Vegetarian VG – Vegan DF – Dairy free P – Paleo GF – Gluten free

I can highly recommend Dan and Kiss Fitness

“I have also used Dan as a Personal Trainer. He works very hard to help you reach your goals. Again sessions are always varied and different equipment is available to use.”

I can highly recommend Dan and Kiss Fitness. I have attended their Bootcamp sessions and found Dan to be very professional and well organised. These sessions are fun and full on – very varied and working on different areas of fitness. A really enjoyable hour. I have also used Dan as a Personal Trainer. He works very hard to help you reach your goals. Again sessions are always varied and different equipment is available to use. Dan is also able to tailor make a programme for you to continue at home – using the equipment that you have available to use. You are able to keep in contact with Dan via the app and he is able to monitor your progress and always answers any queries that you may have. Dan is very professional, good humoured and motivating….even training in the rain is fun!! I am still able to use the app to join in with Kiss Fitness monthly challenges, which I love. Really looking forward to starting a Kettle bell class. Brilliant!

Lindsey J

 

 

4 Simple Steps to avoiding Christmas Weight Gain

Each year over the Christmas period the average person will gain 2kg and really it should be no big surprise. We are eating more and doing less, science will tell you if you don’t burn as much as you intake, you’ll be in a calorie positive state and this will lead to weight gain, easy to put on, not so easy to shift. 

Most of us are lucky enough to have a break from work over the Christmas period, this historically is also one of the least busiest times of the year for gyms and fitness facilities so it’s clear were not spending this extra time at the gym. Therefore we need to manage the positive calorie balance, this can be achieved through increased activity and more awareness about portion sizes and food choices.

 

Portion, Portion, Portion

Your Christmas Dinner has a staggering amount of calories within it, up to 1500 calories for a sensible sized Christmas Meal. For full details, read this article from the British Nutrition Foundation.

Eating sensible portions in one of those things we struggle with when it comes to diet and nutrition, we are not quite sure what a portion is and we we normally eat till we are full and by that time it’s too late. 

So what can we do?

There a few things we can do that will modify our habits, activity and ultimately reduce the positive calorie state.

1. Dont arrive hungry.

The Christmas season brings all kinds of Christmas nibbles, whether at a works Christmas Party, over the Christmas period or on New Years Eve, nibbles and party food are sure to tempt you. The best thing we can do is ensure we don’t arrive to the party hungry. It’s easy to eat a meals worth of food in just nibbles in no time at all. A sensible meal before hand will ensure you only ‘nibble’.

2. Eat breakfast!

A healthy breakfast on Christmas day will fire up your metabolism, again waiting to eat until dinner is dished up in the afternoon is a sure fire way to ensure your starving and will most definitely over eat! Curb you hunger by eating breakfast, a mid morning snack and you’ll eat sensibly through your Christmas Meal.

3. Pace yourself

Christmas Dinner is a big meal, take your time when eating and you’ll give your body a chance to let you know when it’s full. The body is very slow at detecting when it’s had too much and if; you feel full, you’ve already had too much. 

4. Stay active

We seem to slow down at Christmas which further compounds the positive calorie state. Going for a Christmas morning walk, walking instead of driving, getting out with the kids in the snow (should it snow) are simple little things that keep us moving and keep the calories burning. The key here is think about being more active, if you can get a short 10 minute workout in, do it! 

#Starcember 2016 Exercise Challenge

Introducing the #STARcember Kiss Fitness monthly exercise challenge, this month were going to be doing Star Jumps, also known as Jumping Jacks. We thought the STAR was appropriate for the time of year, this challenge starts off with a moderate intensity at 150 Star Jumps coming down to 100 and then back up again to 200 heading towards New Years Eve. Don’t worry, we’re giving you Christmas Day off! You can thank us later.

Our monthly exercise challenges are designed to get you moving on a daily basis with the premise that you don’t need to do much to start! You just need to start and with this simple exercise challenge, you can do just that. 


The Star Jump (Jumping Jack)

Photo of a Star Jump

All of our challenges are suitable for varying abilities and fitness levels and this one is no different. This challenge has three levels of intensity you can choose from starting with a one leg Star Jump (Half Star Jump) to Regular Star Jumps and up to an Explosive Star Jump. The star jump is a very metabolic full body exercise, it incorporates the whole body with lower and upper body movements recruiting multiple muscle groups and you’ll feel the cardiovascular affect on the heart for a full body metabolic exercise. 
 
If you don’t think even the Explosive Star Jump will challenge you (you must be fit) there are some tips at the end of this article on how to up the intensity further.

#STARcember Monthly Targets for 2016

Kiss Fitness December Challenge 2016 Starcember

Download Target Guide, Print & Pin to your fridge

 {rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Challenge 2016 Starcember.pdf”}

Exercise Challenge Design

Descending Pyramid or upside down pyramid, this challenge starts at a relatively high level before descending and then ascending again. Ultimately you finish on a high level than when you started. This type of programme would allow you to increase the intensity of the exercise as you descend. When the repetitions are lower you can opt for a high intensity star jump, perhaps an explosive star jump. Continue doing these until you can no longer match the repetitions and revert back to regular star jumps. This will keep the intensity high throughout the challenge and enable you to perform high intensity exercises during parts of the challenge.


Half  Star Jump

This beginner exercise is low impact and a great start for those with bad knees or new to exercise.
  • From standing step out to one side with one leg
  • Simultaneous raise both arms to horizontal or above.
  • Bring the foot back to start and repeat with opposite leg.
  • Continue in this fashion for the desired amount of repetitions.


Star Jumps (Jumping Jacks)

The star jump is a simple aerobic training exercise involving jumping in a “star” jump fashion, this exercise is also known as a Jumping Jack.
  • Start with 2 feet together.
  • Jump out astride so your feet are about 1 and half times hip width apart.
  • At the same time raise your arms lateral to shoulder height or more.
  • Jump back in to the start position while simultaneously lower your hands to the original position.
  • Repeat for the desired amount of repetitions.


Explosive Star Jumps

The variation of a regular star jump is the Explosive Star Jump, this exercise adds a plyometric and power action to this exercise creating more intensity.
  • Start with 2 feet together.
  • Tuck down and wrap arms around knees or hands to feet.
  • Explosively Jump out into a star shape.
  • As you return land with feet together and tuck down to the original start position.
  • Use the stretch reflex to push immediately back up in the Explosive Star Jump.
  • Repeat for the desired amount of repetitions.


How to up the intensity

Add ankle & wrist weights to increase the intensity of this exercise, these can be used for any variation of the exercise above.

Buy Ankle/Wrist Weights on Amazon


Don’t forget to let us know how you’re doing on Twitter with #STARcember, get moving this busy holiday month and don’t let your exercise routine slip. Stay active!

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