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

Absolute Fitness, Millennium Arcade, La Route des Quennevais, Saint Brélade (2026)

Q: What is the address?

Millennium Arcade, La Route Des Quennevais

07/06/2026

💬 The real value of a PT isn't what we make you do.

It's the fact that we make you do it.

Most people already have a good enough idea of what they should probably be doing. Move a bit more 🚶 Eat a bit better 🍎 Train consistently 💪 None of this is exactly groundbreaking.

The problem is life gets in the way. Work gets busy 💻 kids happen 👶 energy drops 😴 and suddenly a missed week becomes a missed month. Before you know it, you're starting again for the 5th time and feeling like you've failed.

This is where coaching matters.

It's not that people don't know exercise exists.

Most people are paying for reassurance. Reassurance that they're doing the right things ✅ reassurance that they're not wasting the little time they have ⏰ and reassurance that they are actually moving in the right direction 📈and someone expecting them to turn up.

Because consistency is the hard bit.

❤️ An average plan you stick to beats the perfect one you quit.

06/06/2026

❤️ Exercise may only add a few years onto your life. But it can add decades onto your quality of life.

People mistakenly think exercise is about living longer. It may add a few years, but not as many as you'd like. What people massively underestimate is how long you stay able to actually enjoy yourself.

True story. I’ve recently met some very different people in their 70s.
🏃 One still running around, travelling ✈️, doing what they love and generally getting on with life.
🚶 Another barely walking, struggling with everyday things and needing help.

Luck may play a part. But wouldn't you rather hope you had a chance at changing trajectory?

💪 Strength, muscle, fitness and balance matter far more than most people realise. They are what allow you to still get up off the floor, carry shopping 🛒 play with grandkids 👶 travel ✈️ and keep doing the things you enjoy without constantly relying on help.

❤️ Health is freedom.

You don't want to be sat in a chair one day wishing you had looked after your body a little sooner.
The earlier you start building these things, the longer you get to keep them.

05/06/2026

💭 Things Dan Had To Learn The Hard Way

🥜 Just because something says “high protein” doesn’t mean it’s good for building muscle.

At uni and for years after, I absolutely hammered peanut butter trying to build or maintain muscle 💪

I believed all protein was created equally.

It isn't. To build muscle, your body needs ALL essential amino acids.
I did not know this. I ate ALOT of peanut butter 🥜😂

Which sadly is also pretty high in calories.

Thankfully you can combine foods to get all the essential amino acids 🍚 But unfortunately the amount of calories that come with it often ruins it.

To get around 180g of complete-ish protein from an optimised rice and pea mix, you’d be looking at roughly 3,000 calories.

The same amount of protein from chicken breast 🍗 is about 960 calories.

The DIFFERENCE is more than almost all females should be eating in a day.

Eat roughly 580g of chicken breast and you hit the same protein target.

You could then eat 1,000 calories of whatever you want, not even think about protein, and STILL be eating around 1,000 fewer calories than doing it through peas and rice.

Worst of all, rice and peas is one of the BETTER combinations ⚠️

For most people trying to improve their physique efficiently, combining foods becomes very calorie expensive and impractical.

I basically spent years thinking “High protein food. Great for muscle.”

Don’t just look at the word protein on the packet.

Take a photo of the product and ask your AI:
Is this a complete protein source?
If no, it’s probably not worth trying to make it one.

04/06/2026

🧩 Why people drift out of shape without noticing

Nobody wakes up one day and thinks “Right. Time to get out of shape.” It's something we don't see happening. A hidden metric.

Increased regularity of takeaways.
Bit busier at work.
Kids.
Less sleep.
Training gets put off with more frequency until it stops altogether.

Life gets busy and before you know it. Months become years.

Nobody notices the change happening. Because the changes each day are tiny.
We don’t notice:
❌ 1 worse meal
❌ 1 missed session
❌ 1 evening on the sofa
These things compound. Most people don’t suddenly become unhealthy. They slowly drift through a series of tiny decisions over a long period of time. No judgement. Life happens to the best of us.

Thankfully the opposite is also true.
A few gym sessions.
A bit more protein.
Slightly better habits.
That compounds too. You do not need to overhaul your whole life overnight. The earlier you start building good habits, the easier life becomes later.

Start before you feel like you “have to.”

03/06/2026

🏋️ Exercise Breakdown: Hip Thrusts

People online trying to overcomplicate this all the time

Hip thrust foot placement.

People elevating heels.
Elevating toes.
Trying weird hacks from Instagram 😂

Most people, you probably don’t need any of that. At the top of the movement, your lower leg should be roughly upright. Start there and then think.. Can you actually feel your glutes doing the work?

Tuck your ribs down slightly.
Drive through the feet.
Push your hips up and really squeeze your bum at the top.

I regularly see people absolutely launching huge weight around.
Then mostly feeling:
🦵 Quads
🦵 Hamstrings
😵 Lower back

And barely any glutes.

Instead of a hack, try dropping the weight a bit and learning to connect with the muscle you’re trying to train. Slow the rep down. Pause at the top. SQUEEZE.

02/06/2026

🚶 Is walking good for you?

Depends who YOU are. More is not always more beneficial.

Before anyone thinks this is aimed at them 😂, it isn’t. I’ve had versions of this conversation recently, mostly because workplaces are doing staff step challenges.

Overall? I understand why they do them. For the right person, they can be a really good idea.
As a blanket approach for everyone? No.

Context always matters.

👨‍💻 If someone sits all day, gets 2–3k steps, feels sluggish, gets out of breath easily, and suddenly starts walking more?

Amazing.

Better health, fitness, more movement, a FEW additional calories and almost certainly a better mood.

For sedentary people, walking is excellent.

However, if you already train 3–5 times a week (cardio, weights, sport, whatever), already move a fair amount, and average say 6–10k+ steps a day, more walking COULD have a negative effect rather than a positive.

Especially if you're suddenly adding another 10–20k per day because Kevin from accounts wants to win the office challenge 😂

❤️ Walking only improves cardiovascular fitness up to a point.

If your fitness is low? Walking can improve your heart health and fitness.

If you're already fairly fit? Not so much.

At some point, walking becomes maintenance, not improvement.

🏋️ Walking is often overestimated for fat loss.

Can it help? Sure.

Especially if someone is overweight and sedentary.

But if you're already reasonably active?

The calorie burn is probably smaller than people think.

I average around 8k steps a day and recently got below 9% body fat at 88kg.

Because of training, muscle mass, nutrition, sleep, and consistency.

😴 Walking still creates fatigue.

I’ve seen people suddenly add loads of walking and end up:

🦵 Legs feeling heavy
😴 More tired
🏋️ Gym performance worse

Especially runners or people already training hard.

So when is walking worth prioritising?

✅ You’re sedentary
✅ Your fitness is low
✅ You’re overweight

When might it be less useful?

⚠️ You’re already active
⚠️ You already average good steps

Like most things in fitness, the question isn’t:

“Is walking good?”

It’s:

“Good for who, and for what?”

01/06/2026

🚨 Mistakes In The Gym - Part 10 More cardio is not automatically better.

Cardio is great. Better heart health. Better fitness. Burn a few calories. Better Mental health. No Doubt.
If you can get to the point where you can comfortably run for 20–60 minutes with no headphones. I defy you to stay in a bad headspace for long.

But I regularly see people trying to solve every problem by just adding MORE cardio.

Want to lose weight?
More cardio.
Had a bad weekend?
More cardio.
Not progressing?
MORE cardio.

Unless your goal is specifically to get better at cardio, it's likely you're throwing in a conflicting goal.

Because more cardio can also mean:
😴 more fatigue
🍔 more hunger
🦵 worse recovery
🏋️ poorer gym sessions

Turning every week into a marathon training plan might not be helping as much as you think 😂

If you're already tired, already struggling to recover, then suddenly decide:
“You know what I need? a 5k!.”

A plan you can recover from beats the “all in” approach 👍

Muscles don’t grow while you’re training. They grow while recovering from training. So if your muscles are already tired and trying to recover, then you keep adding MORE stimulus through extra cardio, especially lots of running or cycling, you’re often just slowing recovery down.

You can’t keep interrupting recovery and then wonder why things aren’t progressing.

31/05/2026

❓ We’re writing an Absolute Fitness Handbook and we need your help.

Harrison and I are putting together a handbook to help everyone better understand what they’re doing and why.

For example, today I told someone:

👉 If you’re doing 1 warm-up set, around 66% of your working weight is often a good place to start.

👉 If you’re doing 2 warm-up sets, around 50% then 75% usually works well.

Simple stuff… but we realized there are loads of little things like this people often aren’t fully sure on.

So…

What questions do you have?

Nothing is too basic or too silly.

Nutrition, training, progression, the app, warm-ups, soreness, gym confidence, why we do certain things, literally anything.

If you’ve ever thought:

💭 “I probably should know this by now…”

Ask it 👇
https://docs.google.com/forms/d/1REuJadFkj-YfNz2qJIvaGLTI1ZifStIrMiawnzw6HdE/

There’s a good chance others are wondering the same thing.

Some of the best questions will likely also turn into posts to help others outside the gym too 💪

30/05/2026

Freedom earned through good habits 🍺

People often assume staying in shape means constantly being “good”.

Most of the time my diet is pretty dialed in. Lots of protein (shock), yogurt, whey, steak and eggs. Mostly whole foods, rarely takeaway, lots of fruit, a bit or veg. Generally good habits.

So when events like stags happen.. couldn't care less 👶🍺

If I want drinks, I have drinks.
Holiday? Enjoy it.
Big meal out? Great.

I don’t go on holiday and force myself into the gym either. I REST

No guilt.
No punishment cardio.
No trying to “make up for it”.

Very occasionally I’ll think “fair enough… probably rein it in a little this week” if I’ve gone particularly hard. But usually this just happens rather than a need for conscious effort.

The goal is to build habits good enough that you don’t need to think about it all the time.
Once you've created good habits, counting calories becomes unnecessary.

You absolutely can have a lifestyle where you do what you want some of the time, if the foundations are dialed in.

(Though admittedly… most people’s 20% probably doesn’t involve a nappy 😅)

www.absolute-fitness.je

29/05/2026

🚨 Mistakes In The Gym - Part 9: Half Reps

👉 If you're not feeling a decent stretch during your exercises, you're likely leaving progress on the table

Following on from yesterday’s post about ego sneaking into training. Squats getting shallower, Chin ups missing the bottom 5-10% and Tricep extensions not going passed a right angle.

To be clear, there are times and a places for shortened reps. But if you don't know specifically why. You're almost certainly not supposed to be doing it.
🩹 injuries
🤕 pain
🏃 sport specific goals
💪 certain strength goals

But for most people trying to:
➡️ build muscle
➡️ move better
➡️ feel stronger
➡️ stay healthy

Range of motion matters A LOT.

Muscles generally respond really well to a deep stretch under load.

Think:
🏋️ deep squats
🏋️ full chest press
🏋️ proper stretch on an RDL
🏋️ letting the shoulder blade move fully on rows
If you're not feeling a decent stretch during your exercises, you're likely leaving progress on the table.

Unsurprisingly this helps mobility too. Because getting stronger in stretched positions is often FAR more useful than just sitting on the floor stretching.

You’re teaching your body “We’re strong and safe here.”

That can mean:
💪 better muscle growth
🦵 better mobility
🩹 happier joints
🏃 better movement

The body doesn’t care what number is written on the dumbbell.

It only knows:
“How much tension am I getting?”

Sometimes slightly less weight and better reps gives you WAY more from an exercise 👍

Absolute Fitness

07/06/2026

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