Chicken & Ham Pie

  • Serves 5
  • Prep time – 15 mins
  • Cooking time – 30-35 mins

This recipe feels like an indulgence but coming in at around 400 kcals per portion it will soon become a family favourite. All the taste without hurting the waist!


Ingredients

  • 4 tsp oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, peeled & crushed
  • 1 medium leek, cut into thin slices
  • 250ml water
  • 1 chicken stock cube
  • 4 chicken breasts cut into bite sized pieces.
  • 100g ham, sliced
  • 2 tbsp flour
  • 300g fat free quark
  • 3 sheets of filo pastry about 30cm x 35cm
    Seasoning

Directions

  • Heat 2 tsp oil in a large non-stick frying pan & fry onion & garlic for 5 mins until soft
  • Add leek and cook for another minute.
  • Add the chicken, stock cube, water & flour.
  • Simmer until the chicken is browned and the liquid reduced by about half.
  • Add the ham.
  • Add the quark and mix thoroughly.
  • Season to taste
  • Add the contents of the pan into a 1.5 litre pie dish.
  • Preheat oven to 200oC/Fan 180/Gas 6.
  • Lay the filo sheets on top of each other and cut into 9 rectangular strips.
  • One at the time brush the pastry rectangle with a little oil and loosely scrunch it up and place closely together until the top of the pie is completely covered.
  • Bake for 30-35 mins until pastry is golden brown.
  • Serve with green vegetables.

Enjoy!

7 Minute Core Circuit

This quick 7 minute circuit is a complete core workout, very simple and it will work your entire core. Complete the circuit as many times as required for your goal and desired intensity, increase or decrease time to suit you own ability and progress from there.


Equipment

40 seconds work / 20 seconds rest

(7 minute circuit)

2. Box Crunch

3. Leg Lower

4. Side Plank

5. Resistance Band Side Bend

6. Dorsal Raise

7. Supine Bridge

Skipping Ropes

The Skipping Rope had been the used for many many years a a very simple fitness tool, children would actually use it for play rather than exercise as the primary motbator hoevery theu would certainly be getting a good workout. Skipping Rope or Jump Rope as it’s often refeerd allows for basic

The benefit is low impact on knees, hips and ankles and if done properly its a lower impact activity than jogging. More benefit on heart, lungs and muscles. It strengthens upper and lower body and burns alot of calories in a short space of time.

#MarchUP Monthly Exercise Challenge 2017

The Kiss Fitness Monthly Exercise Challenge for March is #MarchUP, nothing to do with marching but much to do about Push Ups. This challenge is back to basics with Push Ups, We’re going to be challenging ourselves with this fundamental bodyweight exercise and you should join us.
 
The exercise challenge starts with just 6 push ups working up to 40. You choose the level of intensity for your own fitness, we’re not looking for a bunch of reps but a decent amount at a good intensity, enough to elicit some strength gains. Simply choose the push up variation for your own ability level and concentrate on full range and good technique.
 
The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. 
 
It’s an excellent way to test an individuals overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion especially at the elbow and shoulder. It’s also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity. Amazing really! that’s why many personal trainers love this exercise and why is a fundamental test of strength and fitness.
 
You can start at your own level and ability, starting with a standing wall press up onto a half press up and a full press up. There are also harder progressions such as a decline press up, 3 point press up and more.
 

Test and Track your Progress

This challenge is progressive, you should see some improvement in strength throughout the course of this challenge. We can test how effective it has been by conducting a simple press up test at the start and end of the month. This is really simple to do, read our article Push IT with the Press-Up Strength Test on how to conduct your own test together with a tracking sheet. You will also find normal values at that article which your can compare yourself against.

The test simply involves you performing as many press ups as you can to failure, this is also a good way to determine which of the press up variations you should choose for the challenge. 

Rule of thumb for press up choice

  • If you can’t do 10 Half Press Ups, choose the Wall Press Up
  • If you can’t do one full press up, choose the Half Press Up
  • If you can do more than 20 Half Press Ups, Choose the Full Press Up
  • If you can do more than 20 Full Press Up, choose the Decline Press Up

This should ensure the challenge gives you a suitable challenge however don’t feel fixed to what you have chosen, if need be change as the challenge gets harder.

#MarchUP Daily Target Guide

#MarchUP Push Up Challenge 2017 Target Guide


Download the #MarchUP daily target guide, share with your friends and pin to your fridge.

 {rsfiles path=”exercisechallenges/marchup/Kiss Fitness March Challenge 2017-March Up.pdf”}

We will keep you motivated and updated on your daily target on Twitter & Facebook so please do follow us. 

Challenge Design

This challenge is progressive with a periodized training structure to allow adaptations, recovery and progression during the challenge, the target guide as you can see from the chart below is a classic example of a periodized training programme. The programme features a rise and fall in intensity progressively increasing overall load. We have used this style of programming to structure our March Up Push Up challenge,Kiss Fitness #MarchUp Exercise Challenge Target Guide Chart

#MarchUP Push Up Exercise Options

Select the push up variation suitable for your own fitness level, you can always change through the month or through each target if you need to make them easier or harder.

Wall Press Up (Beginner)

Half Press Up (Intermediate)

Full Press Up (Advanced)

Decline Press Up (Expert)

Top Tips

  • Maintain a neutral spine postilion by looking down at the mat
  • Keep body rigid, don’t let the hips drop towards floor
  • Look for a 90 degree (right angle) at the arms.
  • Engage core stabilizers.
  • Perform slow and controlled, 2 seconds up and 2 seconds down. 

Get involved with #MarchUP 

 

Dumbbells

The dumbbell is the classic piece of fitness kit usually associated with gyms, health clubs and studios, yet despite its weight, it’s quite often featured as one of the training tools our trainers use with their clients. This is helped by there being different types of dumbbells including selectorized dumbbells which allow the trainer to carry only one set of dumbbells and use multiple weights.

Dumbbells are great for free weight training as they allow an independent range of motion with many exercises, this helps correct muscle imbalances and work stabiliser muscles.

Although not the obvious choice due to not being particularly portable, our trainers most certainly use dumbbells with their clients and we actively advise our clients to purchase their own dumbbells. This is because the number of exercises that can be performed is vast and varied, excellent investment once you have the expert guidance of a personal trainer at your fingertips.

Why do we call them dumbbells?