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

15/06/2026

🧠 You don’t need more motivation. You will not leave the gym feeling worse.

Even I have moments where I feel like I can't be bothered to train 😴 Sometimes I think, I’ll just take a rest day (Sometimes you need this and fair enough 👍). But more often I think, you don't need a rest day, just go to the gym and see what happens. Just do 1 exercise, see how you feel 👀

Next thing I know I’ve finished my hour workout, 20ish sets completed 😂

This happens quite a lot. You turn up not really feeling it 😩 Get moving a bit 🚶 You start feeling better 👍 You accidentally find some motivation once you’re already there 💪 The session ends up decent 🔥

Then you leave feeling better than when you walked in 😌
No one ever regrets finishing their gym session! 🙌

You don't always need a brutal workout. Sometimes turning up is the win 👊

📅 One thing we do see work really well is having your training time set in your diary week in week out. Treat it like any other appointment.

Tiny tip. Huge benefits ✨

14/06/2026

🪥 Bio hacking and life optimization has lead to people massively overcomplicating fitness.

For most normal adults, it should feel a bit more like brushing your teeth. It doesn't always need to be exciting. Although it would obviously be better if it was! It shouldn't be punishment. You do not need to smash yourself every session.

Exercise should be something you do as the norm, which future you benefits from.

No one gets excited when they brush their teeth. Our 3 year old does sometimes but that's due to mastering a skill you guys hopefully nailed a little while ago. We brush our teeth because future you doesn’t want fillings 🦷

Well what does future you want?

💪 Strength to move freely through life for as long as possible
🦵 The mobility to move well and pain free
❤️ Good health with as few drugs and trips to medical professionals as possible
This is sounding like a post for older people, but hopefully it's more of a kick for younger people too!
🚶 Independence. No one wants to have to rely on someone else any more than necessary.
😌 To look and feel good. Obviously.

The gym should not be treated as optional. Nor should it be treated as optimal. It should be the minimum. If you are waiting for the ideal time to sort yourself out. You are going to be waiting a very, very long time.. and it wont last long.

If you think future you is an A hole, then fair enough, make their life harder 😂

But if you think you might quite like future you, maybe start helping them out a bit.

13/06/2026

😩 This week I (Laura) had a bit of a meltdown over the scales.
Over the last few weeks my average weight had crept up a little.

I’ve been training consistently 💪 hitting Dan's appointed protein goals🍗 and generally trying to do all the right things.

But seeing the number on the scales trending up even slightly annoyed me📈Which got me assessing.
Am I eating too much? No.
Too many BBQs? 🍔 Maybe?
Too much rosé? 🍷 No more than usual.
Was the sourdough at breakfast becoming a bit too regular? 😂 Hopefully not!

So I jumped on the InBody scan.
Since I last used it a month ago.
💪 Muscle: Up 1.3kg
📉 Body fat: Down 0.9kg
📈 Total Weight: Up 0.4kg

🔥 Body fat % Change: Down 1.9% ! All whilst my home scales were telling me I was staying the same / increasing weight slowly.

The scales are a fantastic tool for helping to lose weight. But they only tell you one tiny part of the story. If I’d just looked at the scales, I’d have assumed I was going backwards, when I was going forward quite nicely.

So if you’re training consistently, eating pretty well and the scales aren’t moving how you hoped, don’t panic. Sometimes progress doesn’t look like weighing less. It may look like getting stronger, healthier and changing your body composition ❤️

12/06/2026

🧠 Training should be recoverable.

I write a lot of posts about doing less. I am all for hard work. I just want to help people avoid injuring themselves like I have.

When I was younger I swam for hours every day. Sometimes multiple sessions a day. When I stopped competitive swimming, I pretty much carried that mentality into everything else. It didn't help reading David Goggins' book.

🥊 I thought I was invincible. Thai boxing for 1–2 hours 3-4x a week. Gym sessions 3-5x a week, often immediately before Thai boxing 🏋️ Sometimes a swim after too. Morning runs, pre gym runs, post gym runs 🏃

To be fair, I was young and mega fit. Recovery was good. But I developed a bit of a mindset of “If other people can do this, then I definitely can.” Not being able to would be soft. I don’t intend to be soft.

Unfortunately there’s a difference between training hard and training smart. Years later torn cartilage in my knees, physio and MRI scans taught me I wasn’t quite as invincible as I thought 😅

Hard training is great. There’s a time and a place.

If you're involved in sport or want the best results possible, you absolutely should be pushing hard. You need to be practicing at the intensity of the sport.

But for longevity, health and still wanting to train in 10 years, training should be recoverable. You should know what you're trying to achieve, why you're doing it, and whether your body can realistically recover from it 👊

11/06/2026

💪 One of my favourite exercises for building the upper back.

Seated lever row (Wide grip).

We use this for loads of people because it ticks a lot of boxes.

👍 Great for growing the muscles in the upper back
👍 Easier on the lower back than bent over rows, so less overall fatigue
👍 Easy to progressively add weight to
👍 Hard to cheat, and easy to stop yourself cheating
👍 Easy to get a really good stretch
👍 Generally very shoulder friendly too

I especially like this for beginners because it’s easy to learn and hard to mess up.

But also for people training more frequently, or harder, because you can train the upper back hard without battering your lower back 👊

🏊 I also like this for runners/triathletes because you can train the upper back hard without creating loads of extra fatigue.

A few simple form tips:

📍 Let your shoulders come forward at the start and get a stretch. Don’t stay stiff.
📍 Think elbows out and back, rather than just pulling with your hands.
📍 Pull to around upper stomach/lower chest height.
📍 Don’t turn it into a full body rock back 😂
📍 Slow the lowering down a bit. Most of the magic happens there.

Sometimes you just need a few really good ones done consistently 👊

10/06/2026

🧠 You probably didn’t get out of shape in 6 weeks. So stop expecting to fix it in 6.

Most people drift out of shape slowly. Small changes in habits slowly become the norm without you really noticing.

🚶 I won't run this week because I have X on becomes I haven't run this year.
🍔 What's one extra takeaway becomes Friday takeaways
🏋️ I'm not feeling the gym today, becomes I used to train when I was younger
🍷 A glass of wine on a Tuesday too easily becomes a bottle a night with your partner.
📅 Life gets busier, sleep gets worse 😴 portions get bigger 🍔

It would be better if it happened faster, but because it happens slowly, you barely notice it. If every time you made a bad decision it felt like you banged your head, people would change what they were doing pretty quickly 😂

When it comes to health changes are slow. Which is good and bad news. Good because getting back in shape is usually the same, you don’t need a massive overhaul. But it also isn't going to take 6 weeks.

But if you get a few small habits right and stick to them, you’ll probably be surprised where you are in 6 months 👊

09/06/2026

🎥 200kg deadlift
Deadlifting 200kg at 50 years old.

For anyone wondering:
Bar 20kg
🔵 Blue 20kg ×4
🟡 Yellow 15kg ×2
⚫ Black 5kg ×2
⚪ Silver 20kg ×2
🟢 Green 10kg ×2 = 200kg

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.

Absolute Fitness

15/06/2026

14/06/2026

13/06/2026

12/06/2026

11/06/2026

10/06/2026

09/06/2026

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