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Absolute Fitness

Private Personal Training studio

03/09/2025

🌟 Client of the Month: Jenny! 🌟

Jenny’s been training with us to build strength for the long run, with one big reason in mind: her toddler 💙 She wants the energy and resilience to keep up, play, and be there for him for years to come.

She trains consistently, pushes herself even when she’s not buzzing to do it, and walks out with a huge smile (and recently, some toned arms 💪).

We love her attitude and energy every single session. Congratulations Jenny 👏

Your prize is 1 free session a week for a month, for either yourself or a friend

😍

26/08/2025

💪 Starting is the hardest part

🔥 Walking into the gym for the first time can feel awful. Strangers around each corner. What's the layout like? Is the PT going to be friendly?! The effort is high, the rewards feel small, and every part of you wants to stop.
But here’s the truth: it won’t get harder. If you've turned up to session 1, you've already done the hardest bit! YOU will get stronger physically and mentally. 🧠💥

⚡ The energy it takes to start something new is always far greater than the energy it takes to keep going. Once momentum builds, every step forward feels lighter.

✨ The beginning always demands the most effort for the least reward… but stick with it, and soon you’ll get the most reward for the least effort.

👉 So if you’re at the start of your journey just remember: Everyone has to start from somewhere. Everyone else in the gym has sat where you are now, deliberating, "accidently" finding excuses not to start just yet. The best advice for anything you don't want to do.. START. Take 1 step. Next week take step 2. It'll be easier!

22/08/2025

🍷🍫 Moderation has become a catch phrase for people wanting to avoid change. “Everything in moderation”
Whilst they're not exercising enough, demanding to keep high calorie food in their diet, sleeping poorly and drinking regularly.

👉 Moderation is often evoked when someone knows they're not doing something as much as they should.
👉 If your weight is going up, then it’s probably not moderation.
⚖️ Real moderation means making choices that balance your lifestyle and move you toward your goals, not away from them.
✅ If you're the weight you want to be, you may have found moderation.

🙌 At Absolute Fitness, we don’t believe in banning foods you love outright. But we do believe in being honest about whether your version of “moderation” is working for you.

www.absolute-fitness.je

21/08/2025

🥶 Your goal is to melt an ice cube.
At first, nothing changes. -10°C… -5°C… -1°C… still solid. Then suddenly, at +1°C, it starts to melt.
- James Clear 2018

💪 Fitness works the same way. You show up, train, eat better… at first the mirror doesn’t change. But behind the scenes your body is "warming up," stronger joints, better sleep, more energy.
Then one day, it clicks. A lift feels lighter. Your clothes fit better. Someone notices. That’s your +1°C moment.

…If your goal is to get fit, and you’re the ice cube, this man is a volcano.
- Martin Perkins 2025

🏋️‍♂️ At Absolute Fitness, we give you the structure, accountability, and support so you never quit at -1°C.
www.absolute-fitness.je

20/08/2025

💪 Building muscle is similar to investing. It's never too late to start, you can build muscle at any age. But the earlier you start, the more you'll have when you need it. 🤯

19/08/2025

💡 We can't even teach protein right 💡
I'm not brave enough to find an "average woman" and put her face on this so here's a pic of a very non average woman 😅

Last week a client was talking about her son's GCSE and how the protein didn't line up with what I was telling her.
📚 According to the GCSE system "The average woman needs 45g of protein per day."

📏 The “Average” Woman They Based It On
When the government worked that out decades ago, they assumed:
Weight: 60 kg
Activity level: minimal
Goal: Prevent deficiency, not to optimise health, body composition, or performance.

According to the NHS Health Survey for England, the real average woman today weighs closer to 72–73 kg, more than a stone heavier than the figure GCSEs still use.

🧮 Why That’s a Problem
Protein needs are calculated per kg of bodyweight.
The UK’s 0.75g/kg guideline for a 60 kg woman = 45g/day.
For a 72 kg woman, the minimum should be 54g/day, and that’s before considering activity levels or fitness goals.
Yet GCSE materials still promote the outdated 45g number. That’s a 20% shortfall before you’ve even started.

🔍 What Happens at GCSE-Level Protein Intake?
❌ If She Doesn’t Exercise and Eats 45–55g/day:
Meets the bare minimum for basic body functions (enzymes, hormones, immune system).
No stimulus to keep muscle → gradual muscle loss over years (sarcopenia).
Muscle % drops, fat % rises, even if weight stays the same.
Less resilience to illness, injury, or stress (when protein demands increase).
Energy levels and satiety can be lower — leading to more snacking.

❌ If She Does Exercise and Eats 45–55g/day:
Protein intake is below optimal for muscle repair and growth.
Gains are slower, recovery is poorer, and soreness lasts longer.
Higher risk of breaking down muscle instead of building it (especially if dieting).
Fitness still improves, but strength and tone plateau earlier than they should.

💬 Bottom line:
The GCSE system’s 45g/day target is outdated and too low for today’s average woman — and especially for active women.
If you want to age well, keep your strength, recover faster, and look your best, you need to fuel your muscles properly.

17/08/2025

💪 Another year older…
I wish I could tell you this was me right now. But If all has gone to plan I'll be tucked up in bed when this post goes out.

Not feeling even the slightest bit of guilt. If you get it right 80% of the time, that's good enough for me! Strength, energy, physique and resilience. These things don’t disappear overnight because you have a bad day or 2. They disappear when you have a bad day or 2 all the time.

Here’s to more moving well, enjoying the good stuff and feeling younger, if not looking it.

16/08/2025

🏋️‍♂️ You’ve all seen the signs: No phones on machines, no food in the gym, sanitize the machines after you've use. Lots of rules telling you how to act, all whilst not providing enough benches and expecting you to wait around like a lemon or come back in a bit. You know where would be a good place to sit whilst waiting.. A bench.

That's why we have:
✅ Max 8 people in the gym
✅ 5 benches
🤓 0.625 people per bench

Nothing ground breaking. Just sensible a occupant to bench ratio.

15/08/2025

💪 What can your day throw at you that’s tougher than deadlifts?
🧠 When you train, your body releases endorphins that lift your mood. We all know this. Yet we live in a society that sits still and wonders why it feels low. Training also conditions your nervous system to handle stress, so life’s challenges feel lighter.

😏 Your boss being “problematic”? Just remember, you’re stronger than them. Suddenly, you don’t mind so much.

🚶‍♂️ We’re not built to be sedentary. Without movement, stress hormones like cortisol stick around longer, leaving you tense, tired, and on edge.
🏋️‍♂️ But when you lift, push, pull, and move with purpose, you teach your body to reset and your mind follows.

📍 At Absolute Fitness, we help people of all ages build strength, resilience, and a calmer mind. As evidenced by how little is going on in Dan’s head😅

www.absolute-fitness.je

14/08/2025

💥 Parallel Grip Chin-Up – Why It Deserves a Spot in Your Training 💥

🏋️ What is it?
A chin-up variation where your palms face each other.

🔹 Why it’s great:
💪 Joint-friendly – less stress on the wrists and shoulders compared to pronated or supinated grips.
📏 Deeper stretch – the neutral hand position allows your elbows to travel slightly further back, giving your lats a greater stretch at the bottom and a fuller contraction at the top.
⚡ Strong carryover – helps build pulling strength for rows, deadlifts, and climbing sports.
🧠 Versatile – easy to load with a dip belt, band assist, or tempo work.

✅ Benefits:
Builds thicker lats and mid-back.
Engages biceps without overloading the elbows.
Encourages better scapular control through a bigger range of motion.

www.Absolute-Fitness.Je

13/08/2025

💥 Semi-Private Training: You’re Never Left Guessing 💥

🏋️‍♂️ In a busy commercial gym, you might be left wondering:
❌ Am I holding this right?
❌ Is my form safe?
❌ Am I even working the right muscles?

At Absolute Fitness, our semi-private sessions are different.
Even though you’re training on your own personalised program, a PT is always right there:
✅ Adjusting hand and foot position
✅ Making sure your form is spot-on
✅ Suggesting tweaks to hit the right muscles
✅ Giving you the confidence to push safely

💡 The result? You get the freedom of training independently, with the support of expert eyes on you at all times.

www.absolute-fitness.je

12/08/2025

💥 Deficit Deadlift – Why, How, and When to Use It 💥

🏋️ What is it?
A deficit deadlift is a deadlift performed while standing on a small platform (usually 1–4 inches high). This increases the range of motion, making you start the lift from slightly lower than usual.

🔹 Technique:
1️⃣ Stand on a secure, non-slip platform.
2️⃣ Feet shoulder-width apart, bar over mid-foot.
3️⃣ Hinge at the hips and bend knees to grip the bar.
4️⃣ Keep chest up, lats tight, and brace your core.
5️⃣ Drive through the floor, maintaining tension all the way up.
6️⃣ Reverse under control – no dropping from the top.

✅ Positives:
Improves hip and quad strength due to deeper knee bend.
Trains mobility in hips, ankles, and hamstrings under load.
Can build bigger muscles with less weight as the extra range of motion increases stretch.

⚠️ Negatives:
Higher injury risk if mobility or core strength is lacking.
More lower back and hamstring strain, makes it less ideal for beginners or during recovery phases.

👉 Tip: Keep the platform height small. More range of motion is good, but too much can wreck your form.

Address

Millennium Arcade, La Route Des Quennevais
Saint Brélade
JE38DJ

Website

http://www.absolute-fitness.je/

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Our Story

Absolute Fitness offers a wide range of classes and personal training, in multiple locations, aiming to make training as convenient for you as possible ! Understanding your needs is our main concern. We hold classes in both town and out west for as little as £4 per class, as well as offering 121s, 221s and small group classes either at LH gym or a private location. Our goal is to make you as comfortable as possible and we are committed to helping you remove any barriers preventing you from exercising. We offer continuous support and advice through your time training with us (and often long after), covering exercise, lifestyle and nutrion. To find out more about how we can help you, just ask !