Matlock / Bakewell gym - Blog

5K schedule

Tuesday 24th March 2020

Under new guidelines. people will be allowed out to exercise once a day, either alone or with someone from your household. Don't meet up with friends. Don't form running clubs. This 5K schedule that assumes you're new to running and is designed to get you round comfortably, perhaps with a few short walk breaks. WEEK ONE Mon: Rest Tue: Run 1 min, walk 1 min. Do 10 times Wed: Rest Thu: Run 2 mins, walk 4 mins. Do 5 times Fri: Rest Sat Rest Sun: Run 2 mins, walk 4 mins. Do 5 times WEEK TWO Mon: Rest Tue: Run 3 mins, walk 3 mins. Do 4 times Wed: Rest Thu: Run 3 mins, walk 3 mins. Do 4 times Fri: Rest Sat Rest Sun: Run…

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The Woodlands newsletter: Monday 16th March 2020

Monday 16th March 2020

Hi, Some people say that "healthy" weight loss means losing one to two pounds per week. So if you're losing more - or less - than that, are you doing something wrong? As long as you're consuming a healthy amount of calories by eating nutritious foods and exercising more, you'll lose weight at an appropriate speed for your body. A lot of people have different versions of what "healthy" weight loss might look like. The truth is that the answer isn't so cut and dry. Weight loss occurs differently for everyone and that's okay. Healthy weight loss is usually 1-2 pounds per week. This would require a deficit of approx 750 calories per day (assuming 3,500 calories per Ib of fat). Let's say someone…

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The Woodlands newsletter: Monday 9th March 2020

Monday 9th March 2020

Hi, We need to learn how to eat, learn what foods makes us feel good, we need to listen to our bodies and worry less what everyone else is doing. I think you will find the most power in taking control of your own body. I think life is too short to be lived with restrictions. I think healthy weight loss is something that needs to be talked about more and fad diets talked about less. Healthy weight loss is usually 1-2 pounds per week. This is sustainable - so 10 Ibs could be lost in 6-7 weeks. And you'll probably keep the weight off if you lose it slowly. But if you do manage to lose 10 Ibs…

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The Woodlands newsletter: Monday 2nd March 2020

Monday 2nd March 2020

Hi, I regularly get asked about 6 week weight loss plans, often featured on the front of fitness magazines. I get asked if they work. Well, yes. Any plan that involves a calorie deficit for 6 weeks (42 days) will work. Of course it works. It can't not work. Let's say we use a man as an example. He is 40 years old, lightly active and has a daily maintenance level of 2,553 calories. To lose fat you need to couple a calorie deficit with high-level energy expenditure. We all know this, right? For 6 weeks, we're going to increase his activity levels to extra active. This increases his daily maintenance level to 3,528 calories. This will likely involve lots of HIIT classes…

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The Woodlands newsletter: Monday 24th February 2020

Monday 24th February 2020

Hi, I want you all to be able to eat healthily and not feel like you're always on a diet. I wouldn't want my son to have a negative relationship with food. We have lost the ability to know how to just eat. Because of all the fad 'diets' out there, food has become so confusing. We have some resources telling us only to eat 20 grams of carbohydrates a day (including vegetables). We have some experts telling us that eating bacon is totally fine. But - for some bizarre reason - eating fruit is not. Why? Are pomegranates the embodiment of inexorable evil? Do coconuts harbour bigoted views? Are apples haunted..? Grapes make derogatory remarks about your children...? So when some people look…

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The Woodlands newsletter: Monday 17th February 2020

Monday 17th February 2020

Hi, A few weeks ago I was speaking with one of my clients. She is currently at a healthy weight, is active and eats well. She says to me "I'd love to lose 10lbs, and I'll be the weight I was when I got married". I'm not surprised, because honestly, it's a comment I hear often. Here is what I want you to ask yourself: at this point in your life is the number on the scale more important to you then how you feel? If you feel good, have energy, are enjoying food, eating a healthy diet and your body is active and healthy, do you really care what that number on the scale says? Whether you…

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The Woodlands newsletter: Monday 10th February 2020

Monday 10th February 2020

Hi, As much as social media can be a place for inspiration, motivation and education, we get to choose who we follow and what we see. We have control over our social media feeds. We are in the driver's seat and have full control on the content we see. We have to take what we see and read with a grain of salt. How one person loses weight, what one person eats is not necessarily how it works for everyone. I think this is the trap most of us fall into "if it worked for her, it'll work for me" If you do want to lose fat, you'll need to eat fewer calories than you need to maintain your current weight.…

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The Woodlands newsletter: Monday 3rd February 2020

Monday 3rd February 2020

Hi, According to social media, there are an endless amount of shortcuts (i.e. diet pills, weight loss programs, books, exercise routines) claiming you can lose weight with minimal effort. LIES! There are no shortcuts! None. Creating a calorie deficit (through moderate calorie restriction and increase in physical activity) is the only way to lose weight. Any plan that does not require sacrifice, consistency and effort is unrealistic - and will lead to failure. There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you. You may not always like what I have to say - but it will be the truth. If you are sick…

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The Woodlands newsletter: Monday 27th January 2020

Monday 27th January 2020

Hi, There's a meme that seems to regularly do the rounds on social media that explains why you should respect fit people. Of course, you don't have to respect someone just because they're fit. However, you could respect the effort that's gone into them being fit. Because fit people with a physique is much more than how good they look. Because the number one reason body transformation journeys fail long term? People giving up. I know right, who'd have guessed? The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost. True story. A well-built physique is a status symbol. It reflects you worked hard for it. No money can buy it. You…

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The Woodlands newsletter: Monday 20th January 2020

Monday 20th January 2020

Hi, Do you want to look good? Or do you want to weigh good? Because how much you weigh or how much weight you've lost is only tenuously linked to how good you will look. Some people are always checking their weight. So, how accurate do you think weighing scales really are? Apart from being motivational killers and always being disappointed when stepping off them, the weighing scales are the worst measure of success. Everyone's actual weight on a scale will tell you nothing about the amount of actual fat you have lost if you have been training correctly and have a healthy diet. As everyone knows (well I am assuming everyone knows!), muscle weighs more than fat. You could be training well…

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