Why you should keep a food diary

Most of us at some point in our lives have been on a diet. You may be on one now. The majority of us know what it is like to be on a diet. The constant hunger, thinking about food, the cravings of restricted food groups, the counting of calories etc., but does it have to be like this?

If you have been on a diet plan, and let’s face it there are a lot out there, you may have kept a food diary for a week or two when you started the plan, and it’s all new and exciting, this time it’s going to work!
 
The familiarity of the diet sets in and the food diary that was once your oracle get puts to one side and forgotten about because you know the new regime that you have subjected yourself to, sound familiar?
 
A food diary helps to begin with and keeps you on track. The weight comes off, and you are feeling great, this diet is the one that is going to get you to your goal! But then after a few weeks, the weight loss drops off or slows down and maybe plateaus and you don’t know why.
 
Well, you do know why! You stopped writing down everything that you were consuming and slowly you have introduced new things that are only a nibble here and there, or adding in extra food in the day (sometimes without you even remembering or being aware you are doing so).
 
Food diaries work for a reason – they monitor everything that goes into your body (if you are honest!) All those hidden calories that you had no idea you were consuming.
 
Having kept a food diary myself for many weeks, I know that it works. I didn’t change my eating habits; I didn’t substitute food, I didn’t miss out any food groups, I just wrote down everything I ate, and guess what…… the weight came off! I didn’t go to a weekly meeting and pay someone a small fortune to weigh me or tell me what I should or shouldn’t be eating; I didn’t follow a restrictive eating regime. I ate all the food groups, every day!
 
If you monitor what you eat, you will realise what you are eating and see where your calories are being used up. It also makes you think about what you are eating before you eat it! It can also act as a good indicator of what foods you may be missing out of your diet. You will be surprised, but most people think they overeat when actually, evaluating a diary shows that they are not consuming enough! Fact.
 
Try a food diary for yourself and see if it makes a difference to your routine, see if it works, you may surprise yourself.

Download the Kiss Fitness Food Diary below for FREE

Download the Kiss Fitness weekly food diary below for FREE, use it to write down everything you eat and drink in a week. If you want it evaulated, let us know.

{rsfiles path=”Kiss Fitness Forms/Kiss_Fitness_Weekly_Food_Diary_V1.1.pdf”}

Kiss Fitness personal trainers don’t get their clients to count calories, they monitor food groups, portion size and ensure a balanced diet. Whether a Mobile client or Online you too can benefit from keeping a food diary, exercise and living a healthy lifestyle.

Step it UP June Exercise Challenge 2018 #StepitUpJune

Getting fit and healthy is not complicated, we 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 number of steps we do slowly but surely, you can check the target each day and hit your goal, You’ll need to start finding more ways to be active such as parking further away from your destination, walking whenever you can and taking the stairs
 
Your daily step target in this challenge should be considered a ‘minimum’ if you hit it, excellent but keep on stepping!
 

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.

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 continually apply the multiplier below to the base step target to find your new step target.

Step It Up June Target Chart

How to take part in this Challenge

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 smartphones 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 Map My Walk provide accurate steps and distance. 
To get started, download an activity tracking apps 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.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none
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 labour-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

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides 2018}

Scoring the Challenge

The Strep It Up June challenge is split into five levels for which you can score your progress; you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month. You will score yourself either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘5’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet (includes targets)

Target Guide

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

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

Download Target Guides

Sedentary

Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY.pdf”}

Mild

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD.pdf”}

Moderate

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE.pdf”}

Heavy

Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY.pdf”}

Extreme

Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME
{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME.pdf”}

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 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Totals
251800 346225 390290 428060 478420

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

Join our Monthly Exercise Challenge


 
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.

Spotty Dog May 2018 Exercise Challenge #SpottyDogMay

Welcome to the Kiss Fitness Spotty Dog May Exercise Challenge, this daily challenge for May features the Spotty Dog Exercise, an underutilised exercise, a full body movement that recruits multiple muscle groups, and it gets the heart going & burns calories. It’s simple yet effective and is much harder than it looks. You won’t see many challenges for Spotty Dogs because they aren’t seen to be ‘tough’ enough, however. We can assure you these little switch jumps are a full body metabolic exercise. 

This challenge is progressive, and the daily target will challenge you throughout the month, but most importantly it will keep you moving and get you into the habit of exercising regularly. You can do this challenge in your PJ’s. However, you might want to put a sports bra on!

Follow the daily target level this May and stay active and kick-start losing those last few pounds before summer.

Sign Up (this Challenge ONLY) £3

Starts 1st May 2018

Read on to see how to join in for FREE

 

About the Challenge

The Spotty Dog challenge has been set out as a periodized pyramid with reps going up, falling and returning higher than the previous high. This programming helps us build endurance within our training, and it’s an excellent way to demonstrate prioritisation programming. The chart below clearing shows the periodized pyramids of the challenge as it progresses through the month.

Spotty Dog May Chart 2018

Sign Up for our Exercise Challenge Email Follow us on Facebook & Twitter for daily updates

{loadmodule mod_gantry5_particle,SPOTTYDOGMAY 2018 Target Guides}

What is a Spotty Dog?

The Spotty Dog exercise is a variation of a Jumping Jack (Star Jump) perform in the sagittal plane as opposed to the frontal plane and includes an alternating arm/leg action for a full body metabolic exercise. The exercise starts with your feet in a split stance and consists of switching from this position to the opposite while arms follow in a forward/backward movement within the sagittal plane.

Spotty Dog Exercise

Warm Up as you go

It’s important to warm up however for this quick challenge there is no need for a lengthy warm-up, just start the first 20 reps or so at a steady pace until warm and pick the pace up if you feel comfortable.

Scoring the Challenge

The challenge is split into three levels for which you can score your progress; you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘3’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

Spotty Dog May Target Guide

Level 1 – Easy

Level 1 is our beginner SPOTTY DOG challenge for those either to new to the Spotty Dog exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 125
  • Lowest Daily Reps = 30
  • Highest Daily Reps = 2300
Kiss Fitness May Challenge 2018 SpottyDogMay EASY
{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay EASY.pdf”}

Level 2 – Moderate

Level 2 represents our intermediate level for this SPOTTY DOG challenge if you have previous experience of the Spotty Dog exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Reps = 250
  • Lowest Daily Reps = 60
  • Highest Daily Reps = 4600
Kiss Fitness May Challenge 2018 SpottyDogMay MODERATE
{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay MODERATE.pdf”}

Level 3 – Hard

Level 3 assumes you are familiar with the SPOTTY DOG exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 6900
  • Lowest Daily Reps = 90
  • Highest Daily Reps = 375 

Kiss Fitness May Challenge 2018 SpottyDogMay HARD

{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay HARD.pdf”}

Exercise Guide

One rep of the Spotty Dog exercise is a complete back and forward movement, essentially you count either when you left, or right foot returns to the front as one rep.
  • Start in an upright position with core active, looking forwards. Stand with feet in a split stance one foot forward and one foot back.
  • Your arms and legs will work in opposites and will feel like a natural movement. 
  • Switch your feet from front to back while raising your arms up to about shoulder height.
  • Keep your core active throughout, keeping upright with good posture and neutral spine alignment.

Arm & Leg Sync

Here we have explained to perform this exercise with an alternate leg to the arm. However, this is not essential, Try the exercise and see what rhythm is most comfortable for you, as long as it feels comfortable and you can perform the activity safely, that is fine.

Video 

Warning

  • This challenge and exercise are unsuitable if you have bad knees, hips or recently had surgery in these areas.
  • If at any point you feel pain, you should stop immediately. If you are unsure about taking part in a regular exercise programme or activity, you should first consult your GP

{loadmodule mod_gantry5_particle,Sign Up to Spotty Dog May Exercise Challenge}

#AprilAbs Monthly Exercise Challenge 2018

The Kiss Fitness monthly exercise challenge for April is one for the core, this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise every day. The challenge is progressive and really very simple, just going up by one rep each day. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what’s important.

Each exercise has progressive variations to suit your fitness and ability level.

This exercise challenge will work your abdominal muscles every day, building strength and stamina and improving your core stability. The abdominals have an important role in everyday life should not be understated, they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you are able to perform at your best, prevent injury and enable you to do manual tasks without fatigue. Of course, working your stomach area comes with aesthetic results too once body fat is reduced.

Sign Up (this Challenge ONLY) £3

Starts 1st April 2018

Read on to see how to join in for FREE

Easy

Intermediate

Hard

Equipment Needed

Test your progress

To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit-up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit-up exercise as you can within the minute. If you feel pain during the test or are unable to continue, stop and record the number you achieved.

Repeat the test at the end of the month to check how much progress you have made.

Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the exercise variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

e.g, if you choose the LEVEL 2 target Guide and Level 2 Exercise Level of  Bent Knee Crunch with Hands Behind Head and Bent Knee Leg Lower you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

NOTE: You can choose level 1 target with level 3 exercise level or any other combination, use the scoring sheet to track each day. 

Challenge Design

The April Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don’t be fooled by its simplicity. The goal of these challenges is to get you moving and doing a little something every day. The willpower required to get yourself doing these exercise will often be greater than the effort required to do them.

AprilAbs Target Chart 2018

Your Daily Target Guide

Choose your target guide for the month or mix and match, for easy reference to all levels, download the scoring sheet.

Level 1 – Easy

April Abs 2018 Easy

Level 2 – Hard

April Abs 2018 Moderate

Level 3 – Hard

April Abs 2018 Hard

 
Keep up to date with us on Twitter & Facebook for daily updates & motivation

Crunches

To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart.

  • Choose arm the position for chosen intensity.
  • From this position contract, your abdominal muscles lifting your head shoulders and mid-back off the floor, 
  • Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
  • Remember not to thrust your upper body up off the floor.

Easy – Bent Knee Crunch with Hands Cross Chest

Bent Knee Crunch with Hand Cross Chest

 

Intermediate – Bent Knee Crunch with Hands Behind Head

 Bent Knee Crunch with Hands Behind Head

Hard – Bent Knee Crunch with Hands Overhead

Bent Knee Crunch with Hands Overhead


Leg Lower

To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart. You will now raise one or both legs up off the floor and maintain a 90-degree angle or straighten fully depending on the level of intensity you require. 

  • Focus on lowering towards the floor slowly & under control
  • Maintain abdominal tension
  • Remember to breath

Level 1 Easy – Unilateral Bent Knee Leg Lower

 Level 1 Easy Unilateral Bent Knee Leg Lower

Level 2 Moderate – Bent Knee Leg Lower

Level 2 Moderate Bent Knee Leg Lower

Level 3 Hard – Streight Leg Lower

Level 3 Hard Streight Leg Lower

#MarchUP Monthly Exercise Challenge 2018

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. Don’t let the word ‘Push Up’ put you off, we have 3 levels and 3 push-up variations including a wall press suitable for the absolute beginner or a full push-up for the seasoned push-up king.
 
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 individual’s 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.

Purchase this Challenge ONLY

Runs from 1st March to 31st March 2018

£3.00 one time fee

keep reading to find out how to join in for FREE

 

Push Up Test

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 in that article which you 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.

{loadmodule mod_gantry5_particle,MARCHUP 2018 Target Guides (male)}

Scoring Sheet

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Push-Up variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

e.g, if you choose the LEVEL 2 target guide and the Full Push Up you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

#MarchUP Daily Target Guide

Choose your level below or mix and match, don’t forget to use the scoring sheet.

Level 1 – Easy

Kiss Fitness March Challenge 2018 March Up EASY MALE

Level 2 – Moderate

Kiss Fitness March Challenge 2018 March Up MODERATE MALE

Level 3 – Hard

Kiss Fitness March Challenge 2018 March Up HARD MALE


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

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 the overall load. We have used this style of programming to structure our #MarchUp Push-Up challenge,

MarchUP Target Chart 2018 Push Up Exercise Challenge

#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 (Beginner)

Half Push Up (Intermediate)

Full Push Up (Advanced)

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 

 

#MarchUP Monthly Exercise Challenge 2018

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. Don’t let the word ‘Push Up’ put you off, we have 3 levels and 3 push-up variations including a wall press suitable for the absolute beginner or a full push-up for the seasoned push-up king.
 
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 individual’s 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.

Purchase this Challenge ONLY

Runs from 1st March to 31st March 2018

£3.00 one time fee

keep reading to find out how to join in for FREE

 

Push Up Test

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 in that article which you 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.

{loadmodule mod_gantry5_particle,MARCHUP 2018 Target Guides}

Scoring Sheet

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Push-Up variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

e.g, if you choose the LEVEL 2 target guide and the Full Push Up you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

#MarchUP Daily Target Guide

Choose your level below or mix and match, don’t forget to use the scoring sheet.

Level 1 – Easy

Kiss Fitness March Challenge 2018 March Up EASY FEMALE

Level 2 – Moderate

Kiss Fitness March Challenge 2018 March Up MODERATE FEMALE

Level 3 – Hard

Kiss Fitness March Challenge 2018 March Up HARD FEMALE


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

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 the overall load. We have used this style of programming to structure our #MarchUp Push-Up challenge,

MarchUP Target Chart 2018 Push Up Exercise Challenge

#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 (Beginner)

Half Push Up (Intermediate)

Full Push Up (Advanced)

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 

 

5 Reasons to Plank Everyday

Core stability is fundamental to not only performance in sport but to everyday life, the plank exercise also known as a prone bridge is a highly effective core stabilization exercise. Whether you’re an elite athlete, looking to increase fitness and lose weight, if you’re elderly or recovering from injury, this exercise and core stability training as a whole can provide significant benefits, these include;

  1. Improved Muscle Tone
  2. Improved Balance
  3. Improved Posture
  4. Improved Functional & Sporting Performance
  5. Decreased Risk of Injury

Including the Plank exercise within your exercise regime or even on a daily basis will help you to build core strength, stability, balance, and proprioception to enhance your everyday life and will help you achieve the above benefits of training your core on a regular basis.


Improves Muscle Tone

performing the plank exercise on a regular basis results in improved core muscle tone, size, and strength. Isometric exercises require your muscles to constantly maintain tension to hold your body in the desired position,
Aesthetically this results in a flatter, firmer stomach with defined lines of the abdominal muscles commonly referred to as a ‘6 pack’ It’s important to note, a six pack should not be used as a guide to having achieved sufficient core stability. 

Improves Balance

The learned outcome of increasing your proprioception is what we mean by balance, it is how your body reacts and recovers from being unbalanced, this can be caused by any external source, such as gravity, strong winds, and an unstable floor. These forces can lead to you losing your balance, your muscles provide constant feedback to your brain about its surroundings and about the forces acting upon them, your muscles send messages via the nerves to the brain in a two-way feedback system which recruits sensory awareness, muscles and joint sensitivity that create this complex system of proprioception.

Think about traveling on the underground tube, as you get on everything is stable and you have no trouble balancing, however, you instinctively know that as soon as the train starts to move you will have trouble standing still! You grab onto the pole to brace yourself against the external force of the train moving. Even with support, your body is reacting at lightning speed to the forces acting upon your muscles, your core is stimulated proving a support to stop your body wobbling around. All your muscles from your toes to your shoulders are reacting and your body is moving bodyweight and putting extra force on one leg to the next.

This is exactly what proprioception is and increasing the strength, endurance, and conditioning of your key supporting muscle group, the core. Will enhance your ability and performance when it comes to proprioception.

Improves Posture

Good posture is essential to ensure that movements can be performed with minimal strain to joints, ligament, tendons, and muscles including internal organs, nerves, and blood vessels. Being functionally able to move your body in all movement patterns and planes without injury is the result of having good well-balanced posture.

The core is a key building block of your posture, providing essential support at your trunk, it supports your back and keeps you upright while providing support for all movement patterns to maintain good posture.
Having a weak core and poor posture can lead to disc problems, osteoarthritis and postural conditions such as Kyphosis, lordosis, and scoliosis. Although we won’t cover these conditions here they are deviations from well-balanced posture which can lead to back pain.

Protecting your back, ensuring your trunk can support you and help maintain your posture is key to maintaining good posture. Having a weak core is like a slinky, it wobbles around without control whereas a strong core supports and protects.

Improves Functional & Sporting Performance

It goes without saying that having a strong core that is trained to react to certain forces will have no end of benefit for all type of sporting disciplines, from javelin throwing to boxing and playing rugby. Begin able to train in sport-specific movements creates muscle memory, improves strength, coordination and proprioception leading to increased performance. The core muscle group connects nearly all functional movement patterns, it is the ability of muscle groups to work together as one unit with the key support of the core that enables true functional and sport specific movements.

Decreased Risk of Injury

Core stabilization should be the foundation of every workout, training regime and everyday life. It helps us stay upright, injury free and able to perform at our best. Good posture and improved proprioception help us to reduce the risk of injury. Through sport specific training we can also protect the body from injury when it comes to any sport adding specificity to the training regime will help muscle memory when it comes to performing your sport and thus protecting your body from an unknown force that might cause injury.

However, you don’t need to be a sportsman or an athlete to benefit from reducing injury. Begin able to perform everyday movements, protect yourself from trips and falls and the ability for muscle memory to maintain well-balanced posture will help reduce your risk of injury, pain, and discomfort.


Planking every day will help stimulate your core muscles to build strength and endurance, if you plank for 60 seconds a day it can make a big difference and all in half the time it takes to brush your teeth. Make it a habit and you’ll strong core in no time.

A challenge like the Kiss Fitness PlankAwayJanuary challenge is a great way to start, it’s a simple daily exercise challenge that you can join in every January, but it doesn’t have to stop at January, once you’ve trained your core throughout January, stick to it with a regular daily plank. 

Plank Barrel Turn Workout

This simple workout features only 3 exercise to make an excellent superset to maximise your workout time, each circuit is short and effective.

Isometric exercises are excellent at engaging the core and stabilising muscles requiring constant firing to maintain form and correct body alignment. This workout is called a plank barrel turn as you will be moving straight from one plank exercise to the next WITHOUT rest. This turns these simple plank exercises into a quad super-set. 

Perform the workout at a circuit for 2 to 3 rounds, remember there is no rest between each exercise, simply move to that plank position.


Equipment

Workout

Simple plank barrel turn workout, quick and effective, a supperset workout.

Frequency, Intensity, Time & Type

  • F = 2 to 3 Circuits
  • I = Moderate (forearms variations)
  • T = 30-60 seconds per circuit
  • T = Isometric Circuit Superset

Exercises

Exercise Videos

That’s it, nice and simple, give it ago.


 

PLANK BARREL TURN Workout Plan

Plank Barrel Turn Workout Social (1)

Get the workout plan based on this PLANK BARREL TURN with additional core focused workouts over a 4 week training plan. This a simple workout plan to supplement any training regime or schedule.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

Isometric Heaven Core Circuit Workout

Get ready to hold those planks and bridges, this workout has no movement with isometric contraction the focus of this short core workout. Holding an isometric or stationary position constantly stimulates the core muscles and stabilizers improving core conditioning and stability.

Ideally perform this workout 2-3 times per week. Perform as a circuit, 1 set of each exercise and complete as many circuits as you feel comfortable.


Equipment

Workout

2-3 rounds of 40 seconds work with 20 seconds rest

Side Planks

Supine Bridge

Supine Bridge on Hands (Table Top Bridge)

Side Planks on Straight Arms

The workout above is one of the workouts included in the Isometric Heaven workout plan shown below.


ISOMETRIC HEAVEN Workout Plan

Mat Isometric Heaven Core Circuit Workout Plan Social

Get the workout plan based on this isometric heaven workout with additional core focused workouts over a 4 week training plan. This plan will build your core and stabilising muscles, excellent for strengthening the core for all types of sports. It will strengthen the back and help reduce associated back pain.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan

February BURPEE Exercise Challenge 2018 #Feburpee

Welcome to the #Feburpee 2018 exercise challenge, the Kiss Fitness monthly challenge for February is #FEBURPEE, and yes, you guessed it! It features one of the old time greats in body weight & functional training, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to its excellent full body activation and effectiveness. If you already know what a burpee is, it likely brings tears to your eyes and for those that don’t, you are in for a treat. This one is a full body calorie busting exercise you’ll love and hate at the same time.

Luckily for you, February is a short month but it still won’t be easy!

All the monthly challenges we have variations for all fitness and ability levels so do not be put off, our monthly challenges are all about getting you moving on a regular basis. We have the Beginner Burpee for the newbies, the Regular Burpee for a little more intensity and the Full Burpee with a Press Up for the ultimate calorie destruction.

Why is it called a Burpee

Great question, all thanks to one guy I’m afraid. That’s right, you can blame someone for this one. Check out our Blog Post on ‘Why it’s Called a Burpee’

If this sounds daunting, do not worry, there are variations for all ability and fitness levels.


Purchase this Challenge ONLY

Runs from February 1st to February 28th, 2018

£3.00 one time fee


What you’ll need?

You won’t need much at all for this challenge, just yourself and some willpower, you might want a gym mat depending on where you plan on doing the burpees. Indoors, most surfaces will be fine without a mat.

Join us this February, putting the burp into Feburpee, simply download, print out the target sheet below, follow us on Twitter, Facebook & Instagram to stay up to date with the daily target and regular motivation, use hashtag #Feburpee and let us know how you get on. 

Scoring the Challenge

{loadmodule mod_gantry5_particle,FEBURPEE 2018 Target Guides}

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Burpee variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

e.g, if you choose the LEVEL 2 target guide and the REGULAR BURPEE you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

Download Scoring Sheet

Exercise Challenge Design

This challenge is designed as a progressive pyramid training plan. The challenge targets increase steadily before a short drop, raising again above the level previously achieved. This type of training allows for a steady progressive increase in ability. The chart below shows the target increase throughout the month.

Let’s do it! Pick your level below or Mix ‘n’ Match

Feburpee Target Chart 2018

Burpee Challenge 2018 Target Guides #Feburpee

Choose one of the 3 levels below for the Kiss Fitness February Burpee Challenge #Feburpee. Jump to it!

LEVEL 1 – EASY

Level 1 is our beginner BURPEE challenge for those either to new to the BURPEE exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Burpees = 700
  • Lowest Daily Burpees = 10
  • Highest Daily Burpees = 40

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 EASY LEVEL 1 NEW

LEVEL 2 – MODERATE

Level 2 represents our intermediate level of this BURPEE challenge. ideal if you if you have previous experience of the BURPEE exercise and of A moderate fitness level.

  • Total Monthly Burpees = 1400
  • Lowest Daily Burpees = 20
  • Highest Daily Burpees = 80

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 MODERATE LEVEL 2

LEVEL 3 – HARD

Level 3 assumes you are familiar with the BURPEE exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Burpees = 2100
  • Lowest Daily Burpees = 30
  • Highest Daily Burpees = 120

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 HARD LEVEL 3

Don’t forget to use the Scoring Sheet

Choose your levels of intensity from EASY, MODERATE or ADVANCED. Jump to it, Burpee Style!

The Burpee Exercise and Levels

The burpee is a fundamental compound exercise activating many muscle groups, The exercise combines a Squat, A SQUAT THRUST, a PLANK and an EXPLOSIVE SQUAT (or Squat Jump) into one movement making it extremely dynamic and functional.

If looking at the movement pattern your unsure of how to safely perform it or have never done much exercise before, it’s a good idea to familiarize yourself with the SQUAT, a push pattern exercise, from here you can progress to the beginner burpee.

Beginner Burpee

To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor in front of you, first take one leg back, then the other so you hold a plank position before bringing one leg back and then the other and push through the floor to return to a standing position.

Watch Video

Regular Burpee

To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor and hop both feet backwards to perform a Squat Thrust, that is, a double hop back to a Plank position. Now hop both feet forwards again bring your knees up towards your chest, now perform an explosive push through the floor to drive yourself into a squat jump making sure your feet leave the floor.

Watch Video

Full Burpee with Push Up

As with the regular burpee, this time once you get into the plank position you’re going to do a press up and explosively press out of it to complete the burpee as normal.

Alternative

Chest to Floor Burpee, the above Full Burpee with Push Up can be altered to have the chest touch the floor, it’s a demanding version of the Burpee exercise which is almost identical to the above exercise except you let the chest and body touch the floor before pushing up.

 

Watch Video

Sign Up


{loadmodule mod_gantry5_particle,Burpees T-Shirts}


Challenge yourself this February and don’t forget to join in the conversation with hashtag #Feburpee

Follow +Kiss Fitness | @KissFitneeUK | facebook/kissfitness for motivation