Clothes Sizes Uk

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I have done a little bit of research on women’s dress sizes, as we are clearly more interested in size rather than weight and so we wanted to you have a focus for your next goal. See below with where you are and know where you want to be in a month and let’s work towards it.

UK Size

Bust(cm)

Waist(cm)

Hips(cm)

6

80

63

84

8

82

65

69

10

87

69

92

12

92

75

97

14

97

79

102

16

102

84

107

18

107

86

112

20

112

91

117

22

117

97

122

24

122

102

127

26

127

107

132

28

132

112

137

30

137

117

142

32

142

122

147

34

147

127

152

36

152

132

158

38

158

137

163

40

163

142

168

42

168

147

173

44

173

152

178

46

178

158

183

48

183

163

188

50

188

168

193

52

193

173

198

*all measurement are obviously subject to different clothes designers discretion and therefore may not be entirely accurate, but at least it gives us an idea.

Remember to checkout upcoming events for the next scheduled weigh in

5 Important Facts that you need to know to get a Flat Belly or Six Pack

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Let get straight on today and look directally at the reasons that so many people are not getting the results that they are looking for from their diets and their exercise programmes.

No messing here we go!

1. I going to attack main stream ‘health food’ such as microwave meals and low fat options and I can add to that manyMicrowavemeal slimming shakes. These are often cleverly disguised junk foods. Yes they are fast and they are convenient but they are nutritionally deficient and are more likely to stimulate you storage mechanisms increasing the about of fat you store around your belly. Remember the diet and food industry only have one agenda…… MAXAMISED PROFITS!

womenabroller2. I have said it before and I’ll say it again Ab exercises like crunches, sit-ups will not flatten you belly or give you that allusive six pack. They are more likely to give you a bad back and postural problems, so don’t make them the most important or only exercises that you do.

3. Boring repetitive cardio exercise routines will slow your progress, you could be doing a lotwomenontreadmill better for your weight loss goals and not have to commit the time that long runs or walk require. How would you like to double or triple your results and only train 30 to 40 mins. In fact the right 20 mins is more effective at burning fat then a 5k run if you do it right. The fit body boot camp or melt the fat Personal Training will give you the tools that you need and the results that you desire.

4. Get yourself on a health promoting nutrition programme such as the Personal nutrition course. Take the power back and learn how food reacts in your body rather than relying on the media. 

lowcaloriediet5. Low calorie diets! Do they work, well some do and some don’t but generally let’s say yes, you will lose weight on a low calorie diet. But is it the long term answer to your weight problem? I’m going to have to give you the painful truth and say……………………… No, No it’s not. I think that I going to do a whole blog post on this in the near future so I’ll save the low calorie rant for then. Many of our client’s have been on low calorie diets and yet they have still ended up at our door!

So what are the answers, by telling you that these thing don’t work I have probably created more question and therefore more problems.

We’ll I’m going to give you them tomorrow!

Committed to your Success

Keith

When 10 more minutes in bed is more important than a proper breakfast

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Is that extra 10 minutes in bed worth missing breakfast for?

As the days get shorter and it gets colder, I don’t know about you but I find it harder to get up. The snooze button comes out of retirement to help me stay in bed for just a bit longer.

For many people including myself at times it often seems like a good plan to have more time in bed and either miss breakfast or have something quick on the run.

Honestly, a good quality breakfast is worth far more than that extra 5/10 minutes between the sheets.

It has been shown in studies time and time again that people who miss breakfast make up the missed calories later on in the day or they get through the day by taking stimulants.

Neither of these approaches are good when it come to either losing weight or improving health.

Most people who miss breakfast end up feeling nibbly throughout the rest of the day, which is made worse by the high sugar snacks which is often the first thing that they have to eat.

For example one of my clients used to miss breakfast, waiting until she got to work at 9 where she would have a croissant or toast with jam and a coffee. By the time an hour had passed she was feeling nibbly again so had a high sugar snack and a coffee at 10 / 10.30ish. By lunch 1.00pm time she would be hungry again and would have a sandwich, fruit and a drink. This would satisfy her more, but by 3 pm she was ready to nibble again so she would only have 1 biscuit and a tea. She would manage to get through until dinner at 7 which would be a stir fry on a bed of white rice, but then throughout the evening she would have a glass of wine…. or 2 and some chocolate/biscuits/crisps and then to bed for 10.30/11pm.

The calories that she missed at breafast were made up plus extra throughout the day. Over a 3 year period she put on 3 stone!

The changes we made to her diet were simple but effective. If you’re not doing these, make a list and start.

  1. Plan your food knowing what will happen throughout the week
  2. Start your day with a protein based breakfast such as an omelette with meat or vegetables in or cold meats with some cheese and fruit
  3. Take a snack with you such as goat’s cheese and grapes, olives, small meat chunks left over from Sundays roast or mixed nuts.
  4. Cut the coffee and drink water
  5. Take a lunch with you so that you do not buy sandwiches. Prepare it the night before possibly by cooking more dinner. Place it in a container in the fridge and take it with you for lunch. See how much money you will save over buying lunch everyday
  6. Only have 2 or 3 spoonfuls of rice with your dinner. To make up the amount on your plate increase the amount of meat and vegetables

On these guidelines most people nibble less throughout the day and the evening, their health improves and they lose weight. If you don’t then you need to take things a little more seriously, come along to the boot camp or book a consultation to find out whats best for you.

Committed to your success

Keith

Renter Friend Vs Personal Training

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Do you want to rent a friend or have a Personal Trainer?

For my first post I thought that I would tell you a little about myself and the differences between Personal Trainers.

The Fitness Industry is a fantastic industry so many different approaches and so many avenues to go down. In this article I (Amy Black), am going to be talking about my journey to Absolute Training and the difference between Personal Trainers and Renter Friends. These are two completely different things as i will explain, as well as give you a little backround knowledge on myself.

As some of you may know i have just started working with Absolute Training, very different to what I was used to. Do I like it or prefer it? Well you’ll just have to wait and see……!!

I left school at 16 which did get frowned upon slightly by friends but of course I just wanted to earn money so I got a job as a leisure assistant at the Oxford Belfry hotel cleaning the gym and working on reception. I had a lot of fun to and also got qualified as an NVQ level 2 fitness instructor and that’s where the journey begins.

I left to work in Cannons now Nuffield Health. It was like a dream a massive gym and a 20 metre pool, classes, inductions, health assessments loads to do.

Well for the first few months.

Then it was standing on the gym floor for about seven hours a day cleaning. Have you ever walked into a gym and seen fitness instructers look like anywhere else would be better than where they are now?

Well that’s how i felt. I went on to my level 3 in advanced training to allow me to do Personal Training. I had been there a year and started to build a client base but things weren’t making any sense to me. On my course we got told machines are rubbish leisure centres aren’t doing the right job, trainers don’t train people properly. My head was just in a whirl wind I’m being told so many different things. I was looking around and was seeing clients achieve nothing although they had been with there trainer for two or three years.

Is that possible?

Trainers were taking their clients from machine to machine each week counting to 15. In my head I was thinking ‘surely this cant be my future job’ ‘Do I want to do this’. The answer was NO!!

Yet another Health assessment to do ‘GREAT’ but little did I know this was the health assessment that would change my future. I had the Clare that we all no and love.

 As two normal girls we got chatting about the industry and hormonal issues, from that health assessment I met Keith. I got to know him more when I attended the Personal Nutrition Course where I learnt heaps and felt so positive about life in general.

WOW food has a massive impact on our lives, something I’m sure I’ll be writing about in the future.

We got chatting and then the next thing i know I’m looking after his clients for a week while he is in America.

I have to admit there were times when I freaked and didn’t want to do it or felt I couldn’t but I just took a deep breath and got on with it this then led me to working with Keith and Clare, becoming part of the Absolute Training Team.

‘I’ll be ok I’ve done Personal Training before,’ or so i thought.

But in actual fact i had been a renter friend not really taking an interest in there posture or lifestyle I was there to talk to them have a laugh and watch them exercise.

Now I have people with injuries, stress issues, poor posture and muscle imbalances. Gone are the days where I ignored that, it has to be dealt with to get any results. AHHHHHHHHH it can be a complicated nightmare!

More days come where I thought I can’t do this im out of my depth. But by watching Keith listening and learning and discussion I have built on the solid foundation of my qualifications, so much information so fast!  

The early mornings are hard although I am getting there. We are working with real people not lycra gym bunnies, people with real worries and injuries. I have learnt that you need to start with the inside before the outside gets focused on.

Building real relationships with the clients working together to help build a better quality of life. That is why I can get quite tiered because you build a relationship with that person and you can go away still thinking of ways to help them. No client is ever forgotten about.

So The Differences between a Personal Trainer and a Renter Friend:

# Renter friends think its all about the exercise.

# Personal trainers build a relationship and coach’s people with all aspects that affect health.

# Your health and your results is the most important thing for a Personal Trainer

# Renter friends have lots of machines

# Personal Training is not ‘JUST A JOB’ we have a passion to making you feel fantastic inside and out.

The answer to which one do I prefer…..

Well a renter friend is a whole lot easier but who wants easy, so of course there is no doubt it is working with Absolute training being a Personal Trainer!!!

Hope to see you soon

Amy

Power Vs Endurance

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sprintermarathon Who do you think has the lower body fat Percentage….A marathon runner or a sprinter?

It’s the sprinter, did you get it right?

On average a sprinter is between 5 and 6% body fat and the marathon runner is about 14%.

Now this gives you some clues as to the best way to train to reduce your body fat %, decreasing your weight and giving you a toned, strong body.

Knowing this also means that you don’t need to run/walk for mega long periods of time each day to get your desired body shape. Short sharp explosive work is far more effective as stripping the fat off you then long slow (boring) endurance based exercise. You could be in and out in 40 minutes having had the most effective work out of your life.behindfemalesprinter

But how do you do this?

Well one way is to use a professional fitness team such as us the Absolute Training team and train one on one doing short 30/40 minutes cost effective workouts, saving you time and money but getting you the results that you want.

If one on one is too daunting or you have budgetary concerns, than your best bet is the Fit Body Bootcamp. You will still be working with qualified personal trainers and they will guide you through the exercises that are required to get you the figure that you need.

femalesprinterleavingblocks

If you can’t get to either of these you need to ask you gym team about the correct exercises - exercises such as mat flipping/ running, single leg press, dead lift, clean and press etc. If this is not an option you could try the killer workout that we have videoed for you, which you can find featured just on the right hand side of this page.

Committed to your success

Keith

P.S well done to Bruce for doing the Killer work out the other evening! Awesome!

Will doing crunches give you a six pack?

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judi

Have you ever noticed how doing sit ups or crunches never seem to give people a six pack no matter how many they do. You may be one of the people who are experiencing this problem.

For most people it makes sense to them that if they exercise a specific muscle surely they should lose the fat from that area….. They are often surprised to find that 1 year of doing sit ups later they can do 1000, have a bad back but still have not shifted the extra weight on their stomach that they were hoping to.

You CAN’T spot tone!

I know, it’s a complete bugger but your body just doesn’t work like that. I want you to think about it in a different way. Think of your muscle as engines and your fat cells as the fuel tanks. For good consistent weight loss you need to make all of your engine work so that they all have increased fuel demands…. Let me explain;

If your arm is working hard and requires more fuel to keep working, fat will be broken down from where ever you store it, let’s say for instance round your waist. The fat is transported by the blood to the liver the liver turns it into glycogen and transports the fuel to the arm where it is used to keep the arm moving.

If all your muscle require more energy the fuel (fat) is taken from your reserves to feed them.

Working one muscle or muscle group like you abdominals is not going to use up enough calories to make a difference to the fat reserves around your body. Your body will also choose which fuel (fat) site to take the fuel from, therefore no spot toning.

The best exercises to use to burn the fat from your body are those that require your whole body to do them. Exercises such as dead lifts, cleans, walking lunges, lunges with dumbbell presses, pulls and raises. These exercises burn up tones of calories and require you body access its fuel stores.

At the fit body boot camp we use exercises that get some increasable results. This is because they are full body, full on, fully committed exercises. This is not to say that they are only for fit people, they aren’t. In your free body diagnostic we will identify your level of fitness and injury risk so that in every boot camp session you can work to your maximum potential with the exercises that are right for you.

The fit body boot camps combination of full body movement and interval training we will get you the results that you are looking for.

To see a video of the Sunday boot campers then click on the link below

www.fitbodybootcamp.co.uk

And then sign up and join in the fun!

Committed to your success

Keith, Clare and the Team

 

What is The Fit Body Boot Camp

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What is The Fit Body boot camp?

The fit body boot camp is a group exercise class with a difference.

It is group exercise that is based around your results not around the instructor’antoines ego or around the latest faddy piece of fitness equipment.

At the fit body boot camp you will be responsible for getting results as you will be weighed, measured and fitness tested to make sure that you are moving in the right directions. Subsequent test will occur every 6 weeks.

The fit body session happen 6 times per week, 6.30am and 10.00am and 7.00pm Monday to Friday and then Sunday at 9. You are required to attend the boot camp sessions 3 times a week, although we understand that life sometimes gets in the way and occasionally you will not be able to attend, if you want though you can attend a session everyday meaning that you could do 6 six sessions in a week.

The more sessions that you attend, the quicker and better your results will be!

How do we get the results?

By doing full body exercises that engage all the muscle of the body making you fit and strong, increasing your metabolism and burn massive amounts of calories.

Fit body boot camp training is also based around interval training taking the heart rate up and down, making the heart stronger and increasing the metabolism for prolonged periods after the workout. This type of training will also raise the metabolism for long periods of time, enabling you to burn massive amounts of extra calories even when you are sitting, sleeping or at work.

The fit body boot camp has other components that will help you to achieve your goals. These are critical to your success!

The Jump start nutrition programme!

This nutrition programme is designed to supercharge your results helping your weight loss and toning by provide your body with the correct nutrients which will help your body detoxify and lose weight.

The programme has been designed with your lifestyle in mind. You will NOT need to count calories or points or limit you self to just cabbage or something silly like that. It is a programme built on good wholesome foods with options for you to do more to improve your health.

The Coach Approach

We all have barriers that get in our way or sabotage our results. By identifying behaviours or beliefs within yourself that are stopping you from gaining the results that you want. Our coach approach will help you to identify these problems and find way to overcome them.

So, what is the fit body boot camp?

The fit body boot camp is a 4 pronged approach to your health and weight loss results;

1.       Cutting edge exercises to increase your metabolism and burn fat

2.       Top nutritional information to melt fat from your frame

3.       A coach approach to break self sabotaging behaviours and beliefs

4.       Motivation and support

I look forward to see you at the camp

Keith

Making Tuna Omelettes

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Hey, listen – seriously the most important meal of the day is Breakfast and I just cant believe how many people miss this fundamental meal of the day. I hear all sorts of excuses as to why they do it, but to be totally honest with you – if you want proper weight loss this is one of the meal you have to conquer and I have been dying for ages to tell you how to make the most simple breakfast for the mornings. I personally must eat this every morning – it is a tuna omelette – So here goes, this is what you do and how you do it – It is delicious.

Ingredients

  • 1 Egg
  • 1 Tin of tuna in sunflower oil
  • Tomato (optional)
  • Avocado (optional)
  • Tinned foil (optional)

Preparing to Omelette

1.      Crack the egg in a bowl and whisk

2.      Open the tinned tuna and drain the oil into a separate bowl

3.      Scoop half of the tin of tuna into the egg and mix together until totally blended

4.      Slice the tomato

5.      Peel and slice the avocado

Cooking the omelette

1.      Heat the non stick pan

2.      Place a small amount of the drained sunflower oil into the pan

3.      Pour the Tuna and Egg mixture  into the pan and spread out evenly

4.      Once one side is done turn the omelette over and cook the other side quickly

Eating the Omelette

Here you have two excellent options of how to eat your omelette.

If you are hungry and can’t wait:

Place the hot omelette on a plate with the sliced tomato and half the sliced avocado and eat with a fork

If you can’t face eating first thing:

Place the omelette in some tinned foil with the optional tomato and avocado on top, wrap it up and take it with you to work

That is how you make and eat my lovely omelette – please let me know how you get on by leaving a comment at the bottom – happy eating

 

Committed to your success

Clare Valvona

Step By Step

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Sometimes what you need to achieve is just to bigger a mountain to climb.

Yesterday I was working with a personal training client one on one. He has a multitude of problems, some are structural, some are internal lifestyle related diseases, and then he has the weight that he needs to lose. All of these problems make it seem like there is no light at the end of the tunnel, it has been turned off and you can’t seem to be able to see the way ahead.

This client turns to me and says… ‘I feel like giving it all up’

I asked him what he meant and he told me. There are too many problems too much to do and I don’t know where to start with it all. Plus the usual problems in life when you have a family to support, a job and a girlfriend. It all seems too much.

You see,  if your body does not work well as its painful, but you need to lose weight, but your metabolism is messed up making it difficult to and then you have medication that also stops you from losing weight it’s almost a catch 22 situation.

Can’t exercise to lose weight as your body hurts, can’t lose weight because your metabolism has been knocked out of balance, need to exercise to get metabolism and blood sugar levels right, but can’t as it hurts!

You see how difficult this problem could get in someone’s head.

So what do you do?

In this case we are starting with the structural problems, with massage and some specific strengthening exercises; he can now walk round the field without his back seizing up.

This means that we can exercise and slowly as he gets stronger and more stable we can increase the intensity and therefore his metabolism.

At the same time we are starting to talk about diet and nutrition, so that we can get the internal environment right to increase metabolism and control blood sugar levels.

Once these two things are in place we can start to lose weight, as we’ll have a body that works inside and out.

But what has this got to do with your boot camp session?

Sometimes your weight loss or toning goal will seem like you have bitten off more that you can chew, it’s too much and it will take too long. Don’t let yourself succumb to these negative thoughts. Make sure that you know what you have to do every day, each week to get yourself the result that you want.

Make sure that you are doing all the small things every day and getting the basic right all the time.

What are the basics I hear you ask?

Step 1, get enough sleep
Step 2, only eat whole foods, nothing processed
Step 3, water water water
Step 4, have some you time! Relax, unwind and de-stress

If you are struggling then make yourself a flow diagram of what you need to do step by step. For instance if you want to lose weight, but have painfull areas box one in your flow diagram would be to address your painful areas, get them working, stable and strong. A brilliant way to start the process is to get a full body diagnositc done; http://absolute-training.org/body-diagnostic/

Your next box could be to address your lifestyle and diet. The personal nutrition course will address nutrition and lifestyle, helping you to build healthy habits. To focus on your lifestyle and food go here www.absolute-training.org/personal-nutrition/

Your next phase could be the introduction of……. da da daaaaar, exercise! There are two ways to go about this but both start the same way. Book yourself in for a free consultation and then you and I can work out whether you’ll get more out of a boot camp or more from personal / small group training. 

To find out more about the fit body boot camp go to www.fitbodybootcamp.co.uk

To find out more about Personal training go here http://absolute-training.org/personal-training/

Committed to your success

Keith

Guaranteeing Results!

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Guaranteeing your results

One of the best things about the fit body boot camp is the way the instructors guarantee your results…. Yep that’s right they say results or your money back!

But how can they do this?

Consistency and regularity are the keys to success here. Firstly you have to train a minimum of 3 time per week…. Yep that’s a minimum!

But you could train more get incredible value for you money and supercharge your Boot Camp results! 

You need to follow the diet plan and then there is the goal setting and coaching that you will also need to do to make sure that you get your mind into the right place and ready for results.

If you put all of these things together to have a very… no an incredibly powerful training system and strategies. Many companies or individual trainers focus on the exercise, producing really good workouts, but this leaves out some of the most important factors.

I know that you have heard the saying, ‘you are what you eat’, well, there is no truer statement. Your body literally builds itself from the foods that you put into it. So to improve your health it’s important to place the right nutrients in to the body to be assimilated.

The other important factor is mind set. The difference between first and second place in the Olympics or World Championships is often down to mind set, the total and utter belief that you will win.

Did you see Usain Bolt the other evening break the world record again the other evening? He had won before the start gun, you should have seen how relaxed he was before the race, he was always going to run a great one as he was not tense. If you compare him to Tyson Gay, his closest rival, you’ll see that Tyson was wound so tight it’s surprising he was able to run at all, but a great testament to his mental toughness that he still managed to run a national best. Awesome! 

 Many people that I work with have failed before they have even begun as they don’t believe that they can get the results that they are looking for.

Belief is key to success!

I’m going to talk a lot more on all of these subjects over the next couple of weeks, so tune in and get some results straight off the page!

1. Eat right

2. Believe in yourself

3. Consistency in exercise and number 1 and 2

Committed to your results

Keith

 

 

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