Clothes Sizes Uk

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

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 many 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!

2. 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 lot 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. 

5. 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

Renter Friend Vs Personal Training

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

What is The Fit Body Boot Camp

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’s 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

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

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!

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

 

 

Fit Body Boot Camp

Hey everyone,

I have exciting news for you today….

The Fit Body Boot Camp is now offically on it’s way.

The launch has started…. The fit body boot camp is going to give you 2 weeks at boot camp for £1 as well as £249.95′s worth of goodies. To find out more about this awesome promotion and great opportunity for all, you need to get yourselves to www.fitbodybootcamp.co.uk.

I’ll talk more about what is happening over there with the absolute training teams boot camp ovet the next couple of posts.

Untill then get yourself over to www.fitbodybootcamp.co.uk to get some info before the promotion takes off and gain momentum. There are a limited number of places avaliable so, as they say don’t delay sign up today.

Untill next time

Committed to your success

Keith

Get the best from your boot camp!

As you know I’m committed to helping you get the best from your bootcamp by giving as much quality information as possible on this blog. On today’s posting I’m giving you  some simple steps to get the most from your bootcamp.

Some of you will be training early morning, others mid morning, lunch time or evening. Whenever your bootcamp session is be sure to get as many of these things right and you’ll see the weight loss, body shaping and tone and health results that you desire and deserve.

1.Nutrition

Make sure that you eat 2 hours or more before your bootcamp session. If you eat too close to the training session, you may find that your food gives you a stitch, makes you feel sick or you may even be sick if you’re not careful.

Spare some though to what you are eating! Burger and chips with a beer at lunchtime is not going to give you a great  boot camp session! (I have watched more than one person being sick form a burger, chips and beer lunch! Not pretty!), sandwich, crisps and a coke also is not the way forwards.

A better meal would be cold meat with salad sticks and 2 or 3 spoonfuls of cuscus or cold meat, salad with a banana or other fruit to finish.
I understand that you may not feel like eating early in the morning before a 6 or 7 am bootcamp, but you must promise me that you will have a good meal before bed the night before and take fruit with you or make a protein shake to have straight after your boot camp session. Do I sound like your mother????!!!

I’ll have to give you some recipes for protein shake or 2 in a blog post soon.

Nutrition is of critical importance to your results, if you are looking to get the best from your diet then you need to go here down load the course information and then book yourself a place; http://absolute-training.org/personal-nutrition/. Many people tell me that they know what they should be eating, but are often SO wrong when pressed on the subject. Lean the real power of food here! http://absolute-training.org/personal-nutrition/

2. Hydration

Make sure that you are well hydrated, sip water throughout the day, but stop sipping about an hour before your boot camp session. This is to stop it from sloshing around in your stomach or giving you a stitch.

If you are attending an early morning bootcamp have some water before you go to bed and sip some when you get up before the bootcamp session.

Drink water during the bootcamp session, but make sure that it’s room temperature and not too cold. Cold water can cause you problems with absorbtion, it can bring digestion to a halt and cause your gut to shiver sending it into spasm.
3. Get yourself a Heart Rate monitor!

Go to your local Sports shop or to Argos and pick yourself up a heart rate monitor so that you can see how hard you and your heart are working. Most watches also let you see how many calories you have burned up. In a  bootcamp session you are looking to get you heart rate as close to your maximum as possible and burn as many calories as you can. In the 45ish mins that you’ll be working out you want to try and do at least 300 calories, push hard and see if you can increase it to 500!

The higher the heart rate the more total calories will be burnt, both in the session and after. High intensity workouts are far better for fat burning then long slow ones. I’ll give you the where’s and whys about this really soon.

4. What’s on your feet

You don’t need to spend a fortune, but make sure that you are not wearing months or years old trainers. If you use your trainer nearly every day and do some high intensity work in them, they will be good for about 3 months. After this they may cause you problems, such as ankle, knee and back pain.

If you use your trainers rarely they could last you up to a year. Check your trainers if they are worn and scruffy then it definitely time to get some new ones. If you intend to do bootcamp and work hard then I’d spend a little money on them and make sure that you get the best ones that your budget allows. It also important to get the best ones for your feet and walking/running style. To find out which trainers would be the best for you, I suggest that you go to a shop called the Sweat shop. There staff and trained to look at the way you walk or run and then suggest trainers for you depending on this information. To find your nearest 2 stores are Milton Keynes and Hatfield. Although you’ll pay more for the trainers you’ll get some great advice about which trainers to buy and why.

Ok, so let’s have those key points;

1. Good quality, well timed food, not beer and burger! (If you wish to know more about the right diet go here http://absolute-training.org/personal-nutrition/

2. Hydration! Water, water everywhere so make sure that you have a drink!
3. Heart rate monitor. Know how hard you are working and what your calorie consumption is.
4. The right foot wear. Important for reducing injury risk, comfort and keep away the blisters! www.thesweatshop.co.uk/storefinder.cfm

Other areas that I need I’ll give you information on for getting the best out of your bootcamp are; sleep, goals setting, measuring and accountability but I think that we can cover these another day.

Committed to your success

Keith Tucker

Love the bootcamp?

Love The Boot Camp?

 

We have a fitness, weight loss and health craze sweeping the nation at the moment called bootcamp!

 

In this post I’m going to tell you why the bootcamp is sweeping the nation like a bush fire. I’m going to talk about the benefits of group participation, the variety of the training, how cost effective it can be and how it is great for getting results in double quick time.

 

So let’s jump in with;

 

1.       Group Participation

Most people like to be or feel like they are a part of something bigger. This is why we form groups and clubs from the WI to the local football club, there is something for everyone out there. For instance my Mum makes, teaches and participates in lace making groups, in and around the area. Not my bag baby, but I’m told if you can count to 8 you can do it, no problem.

 

Staying with the group theme, if you have been a gym member or belonged to clubs generally you’ll see the same faces day in and day out. For myself I have run group fitness in gyms and the core of the group can remain the same for years… When I say years, I mean it. I have walked back into gyms that I have not been into for 4 to 8 years, looked into the class and there are the same people in there as there were when I was teach it!

 

Why are they still there? Friendship, social atmosphere, camaraderie, fun and the pressure that the group exerts on them to attend week after week!

 

2.       Variety

People can be resistant to big change but the love variety in what they are doing. bootcamp offer massive variety in the exercises, the environment and the programme or theme. For example bootcamp change their theme so that you get to experience different types of training. For example you may start with a timed theme like how much fat can you burn in 4 minutes, but after a while this would get a little boring and stagnant, so it’s time to change, possibly co-inside with a sporting event like the Olympics and theme the workout around specific events or event in the way of a physical job such as a fire fighter or army bootcamp.

 

As you know variety is the spice of life!

 

3.       Cost Effective!

You can work with a personal trainer or a personal training team for a fraction of the normal cost of one on one personal training! Let’s look at prices just for a moment although I don’t want to bore you with too many figures.

 

The average price of personal training in the area is about £45 per hour. If you where to do one session week it would cost you about £195 per month with no guarantee of results as they are just not seeing you often enough.

 

You can train at a boot camp 3 times a week which would practically guarantee your results for as little as £149.95 or less! If you go here you can get a 3 week trail for £1 . http://fitbodybootcamp.co.uk.  If you trained 3 times per week with that same trainer, it would cost you a mighty £585 per month!

 

4.       Results!

 bootcamps are great for getting weight loss and body shape and toning results. This is due to many of the aspects that we have discussed earlier. Working with other around you is well proven to bring out the best in most people as they work to keep up or beat the people around them. The exercises that are used in bootcamp are normally of the high calorie burning type which is ideal for those of you who wish to get to better shape by losing body fat. The exercise used are also more functional, which means they are more suited to movements performed in everday life, such as picking you feet up over hurdles, stepping on to steps, squatting down lifting things above your head etc…. Training like this will help you lift the box of paper at work, pull the wet washing out of the washing machine, more the sofa on a Sunday so that you can Hoover or run upstairs when the lift is full so that you don’t miss that meeting! Due to the cost effective nature of the bootcamp it enables you to train more often which is the clincher for getting results. Regularity of training is critically important!

 

So join  the bootcamp so that you can;

 

1.       Make friends Have Fun

2.       Never be bored

3.       Cost effective right when we all need it most

4.       Results, Results, Results

Committed to your success

 

Keith Tucker

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