DryJuly Challenge 2017

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.

Dry July is Back for JULY 2017 – Ditch The Booze and Loose 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 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

Healthy Fill You Up Brekkie

This month we thought we would bring you a breakfast recipe for a change as it’s an important meal but sometimes boring! If you thought spinach was just for dinner then think again! This breakfast ticks all the food group boxes and that’s why it’s a winner!

Fill up at breakfast with this Poached Egg, Avocado & Spinach on Toast recipe.


  • 1 slice wholemeal bread, toasted (carbs)
  • Half an avocado, mashed  (fat)
  • 1 large handful fresh spinach (veggies)
  • Small handful of cherry tomatoes, halved (veggies)
  • 2-3 eggs, poached. (Depending on how hungry you are!) (protein)
  • Seasoning


  • Firstly toast bread and spread avocado on it.
  • Place the spinach and cherry tomatoes onto the toast.
  • Put poached eggs on top.
  • Season.
  • Enjoy your food mountain!

Tried & tested again & again by Nikki!

TRX 6 Minute LBT Circuit Workout

This workout users the TRX! Don’t have one? Then you need one. The TRX Suspension Trainer is simply the most versatile piece of training equipment you’ll ever need, it will last for years. I highly recommend you purchase one, unlike the Swiss Ball which is gathering dust somewhere in your house, you’ll actually use this, you can work every area of your body with it, ditch that gym membership and get yourself one of these. Click the links below to search Amazon.co.uk for the current best deals.

 You are also likely to find The TRX Suspension Trainer hanging up in the functional training area of your local gym, take this workout with you. Buy this Workout on Kiss Fitness Online to track this workout via your phone or tablet using our Online Training App powered by Trainerize

This Leg’s, Bum’s & Tum’s Circuit workout is a quick fix, you can choose to do 1,2 or 3 circuits with each round lasting just 6 minutes. Ideal for when you are short of time, workouts don’t have to be long and this work certainly is not. It will however be effective. Choose an angle of intensity that challenges you to get the most benefit from this workout.



Perform 1,2 or 3 rounds of 40 seconds work and 20 seconds rest.(6 minutes per round)

Almond Granola Bars

A healthy snack anytime of the day, these homemade Almond Granola Bars will satisfy your snack craving.

This recipe has been tested and modified by one of Daniel Jeal’s clients who also happens to be a private chef, so she know’s what she’s doing in the kitchen. 


  • 75g/3oz sunflower seeds
  • 50g/2oz sesame seeds
  • 125g/41/2oz blanched almonds, roughly chopped
  • 100g/4oz butter
  • 50g/4oz coconut butter 
  • 2 tbsp honey
  • 150g/5oz mix of spelt and rye flakes and porridge oats


  • Preheat the oven to 190oC, 375OF, Gas Mark 5 and lightly grease a 15cm x 20cm/6in x 8in tin.
  • Arrange the seeds on a non-stick baking tray with the almonds and roast in the preheated oven for 7 minutes.
  • Remove and allow to cool slightly. Leave oven on.
  • Heat the butter, sugar and honey in a pan until combined.
  • Mix the oats with the seeds and nuts then combine with the honey and butter.
  • Press into the prepared baking tin and bake for 25minutes.
  • Remove, mark into 12 squares and leave to cool before cutting.

Reverse BMI (What weight would I need to be to be ‘x’ BMI?)

To answer the question

What weight would I need to be to be ‘x’ BMI (Body Mass Index)

We have created a reverse BMI (Body Mass Index) calculator to help you discover what weight you would need to be in order to reach your target BMI, this will help with goal setting. It’s fine to know you need to have a BMI of 25 and under to be within the under weight category, but what weight is that for you! Well simply add your target BMI and your height below and this handy calculator will give you a weight range that you would need to be to reach that BMI.

Read more about BMI here – BMI (Body Mass Index)