Outdoor Workouts To Challenge Yourself This Summer

unsplash-logoViktor Kern

There’s no time like summer to take your workouts outdoors. Exercising out in nature releases feel-good hormones to boost your mood and gives you your dose of vitamin D — essential for healthy bones. Moreover, outdoor workouts also burn more calories than indoor ones due to the extra challenge of changing temperature and terrain, research from the University of Exeter reveals. And if you’re wondering how to start exercising outdoors, we’ve got you covered. Here are three fun workouts to build your strength, endurance, and fitness.

Pool workout

Water workouts are low-impact exercises gentle on muscles, bones, and joints. They’re therefore great for people with fibromyalgia and arthritis. Pool workouts also strengthen your balance, stamina, and agility — making them perfect for beginners and experts alike.

Swimming laps are enough to work for all your major muscle groups and burn hundreds of calories, but you can mix your swim session up with other moves. Stationary exercises like jumping jacks, leg lifts, and flutter kicks are extra challenging underwater. Use ankle weights for an even bigger burn.

Go cycling

If you prefer working out from the shaded, air-conditioned comfort of your home, a stationary bike is ideal. Gradually increase the intensity and you’ll test your endurance and get a great workout in. However, there’s something freeing about cycling in the great outdoors. Jump on your bike and try this half hour workout:

  • 15 minute warm up, moderate pace

  • 10 seconds fast pedalling, 1-minute recovery

  • 20 seconds fast pedalling, 1-minute recovery

  • 30 seconds fast pedalling, 2-minute recovery

  • 10 seconds fast pedalling, standing up, 1-minute recovery

  • 15 seconds fast pedalling, standing up, 1-minute recovery

  • 20 seconds fast pedalling, standing up, 2-minute recovery

  • 5 minutes moderate pace, 5-minute easy riding

Beach workout

A brisk walk or run on the beach is a deceptive challenge. Loose sand provides plenty of resistance: you’ll strengthen your muscles and burn more calories than you would on a treadmill. Take it up a notch and do this beach leg workout:

  • Reverse lunges (15 reps per leg)

  • High knees (30 seconds)

  • Squat jumps (15 reps)

  • Jumping jacks (1 minute)

Repeat this set three times, taking a 30-second rest in between sets.  

Finally, always remember to stay hydrated and wear sweatproof sunscreen to stay safe. You can also start venturing further afield and exploring new places to workout. Exercising outdoors is a great way to stay healthy, but — most importantly — it keeps fitness fun!

12 Week Kayak Fit Training Plan

The GET Kayak Fit Training Plan is a simple 3-phase program for getting Kayak Fit, increasing strength, stamina and flexibility in 12 short weeks.

Kayaking is a demanding sport requiring dynamic movements in multiple planes, good flexibility, power and strength in balance with endurance are essential for getting the most out of your kayaking.

Who is this plan for?

This Kayak-Fit training plan has been specifically designed for kayakers of all abilities and skill levels, it is designed to complement any existing kayaking you already do. It will increase strength and endurance in movement ranges and muscle groups that are specific to the activity of kayaking and help to reduce injury.

Who Designed the Training Plan?

The plan has been designed by Daniel Jeal, a level 3 Personal Trainer who has delivered over 4000 personal training sessions who is also a qualified kayak coach. Dan has used his specific knowledge of kayaking and fitness training to build an excellent kayaking programme to get you kayak-fit.

3-PHASE APPROACH to get YOU Kayak Fit

Your Overall Goal: Increase fitness, strength and stamina to be able to kayak better and more safely reducing the chances of injury.


  • Specific: Increase Strength & Flexibility in Sport Specific movements for Kayaking.
  • Measurable: Monthly Strength Tests & Flexibility Monitoring
  • Agreed: You’ve agreed you have the time & resources to reach your goal.
  • Realistic: 3 phase training plan will help you achieve goals in a realistic time frame.

Time Frame – 12 weeks with 3 Training Phases of 4 weeks each

Phase 1 – Basic Fitness (4 weeks)

Phase 2 – Building Functional Foundations (4 weeks)

Phase 3 – Kayaking Endurance, Strength & Core (4 weeks)


I’ll provide you with a training template and workouts you can follow after you finish the 12 weeks completely FREE.

ONGOING – Maintaining Kayaking Strength & Stamina

Start Today

DryJuly Challenge 2018

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.

Ditch The Booze and Lose 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 throughout the month and you can join in our future 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 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 behaviours instigated through habit.

#Dry July

Use the hashtag #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.

Fundraise 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 dry July 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

How To Match Your Diet To Your Workout

Working out is more popular than ever before in the UK; over 9.7 million Brits have a gym membership, working out at nearly 15% of the population. If you count yourself among them, you should consider matching your diet to your work out. When people have a good diet as well as a good exercise routine, studies have found that they see results much faster – but if you want to take this a step further, you could try periodized nutrition. 

Periodized nutrition is focused on completely personalising your diet around your body type and training programme, and fitness buffs recently predicted that it will become one of the biggest fitness trends in the UK. It isn’t hard to see why; new research has found that a completely personalised diet can reduce the chance of health problems and disease. If you want to find out more about personalising your eating habits, here’s everything you need to know.

A More Personal Approach

Periodized nutrition will help to improve your overall health, but that isn’t all; studies have found that it can also help to prevent cancer, Type 2 diabetes, cardiovascular disease and obesity. This is because instead of providing general advice (such as “eat five portions of vegetables a day and avoid red meat), the approach uses personal factors to provide specific advice that is relevant to the individual. This includes fitness goals, your genes, your current workout plan and your past diet.

Factors That Affect Periodized Nutrition

One of the main things that must be considered is your natural body type and your genes. Everyone absorbs and metabolises food differently, so it is important to factor this information into your diet plan if you want it to be effective. A personal trainer or a nutritionist will be able to help you with this. For instance, if you metabolise food quickly but you want to gain weight, your personal trainer may add supplements and vitamin tablets to your diet. This will ensure that your body is getting all of the vitamins and proteins that it needs!

You should also factor your workout routine into the equation. Some workouts (such as high-intensity interval training) are very intense and will require a high energy diet, but a less strenuous workout (like yoga) won’t have the same requirements. For this reason, you should also discuss your future workouts with a personal trainer when you are creating a personalised diet. 

Diet is just important as exercise when it comes to a healthy lifestyle, but everyone has different fitness goals. Make sure that you tailor your diet to your own specific fitness goals, as this will make it much easier for you to achieve them – but make sure that you speak to your doctor or personal trainer before you make any drastic changes.

Summer health and safety advice for older people

Summer is, of course, an exciting time. The weather, hopefully, will take a more positive turn, bringing some sun and warmer temperatures for all to enjoy. But of course, when the climate grows hotter, this can also lead to a number of health issues, especially for older people and those that require the use of stairlifts at home. Although there are a number of things people need to be aware of and steps to take, there’s no reason that the nice weather can’t be enjoyed by everyone, and hobbies such as gardening and trips to the beach can’t be pursued. To help those in their golden years make the most of the hotter months, while still staying healthy and safe under the sun, this guide full of summer health and safety advice for older people will hopefully prove to be a valuable tool.

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