Matlock / Bakewell gym - Blog

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 related 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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The Woodlands newsletter: Monday 13th January 2020

Monday 13th January 2020

Hi, Looking over some of my old newsletters, which I've been writing, I see that beliefs about weight loss come and go each season. But there are a few basic unavoidable truths that do not. It's important to face the facts if we want results that last beyond the latest exercise and diet trends. Advice should always be specific to the individual client - but to get in shape and look better, follow these basic rules: 70% nutrition: A 20% calorie deficit will maximise fat loss, minimise muscle loss. If you're unsure how to calculate this, please just ask me. You are what you eat - so it's important to eat good food in order to be healthy and fit. If you eat rubbish then…

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The Woodlands newsletter: Monday 6th January 2020

Monday 6th January 2020

Hi, Losing weight is 70% nutrition. Because you can't out train a bad diet! Well, long term you can't. This means you have to establish a calorie target and stick to it. Every. Single. Week. Using The Mifflin-St. Jeor equation, let's do the sums for a 44 year old female who is 167 cm tall and weighs 74kg. Her BMR is 1,403 calories per day. This person - let's call her Susan - is moderately active so we multiply Susan's BMR by 1.55. So... 1,404 x 1.55 = 2,174. A deficit of 20% of this maintenance level will usually mean everything is happening in a way that's best for you and your exact situation. Dieting with a high calorie deficit puts a lot of stress on…

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The Woodlands newsletter: Monday 30th December 2019

Monday 30th December 2019

Hi, Why are we always looking for the quick fix? What is making people choose the next big thing over learning how to eat? While obesity and unhealthy weight is a concern, the desire for us to lose weight quickly at any cost has caused us to equally engage in unhealthy eating habits and behaviours. We spend so much time looking for which diet to follow and getting advice from other people that we have completely forgotten how to tap into and connect with our own body. Why do you think we try so many different diets/ways to lose weight fast? The media, particularly social media, plays a big part in it. It has skewed our views of what we…

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The Woodlands newsletter: Monday 23rd December 2019

Monday 23rd December 2019

Hi, Okay, this is probably the worst time of the year for me to bang on about restrictive fad diets.... But when the New Year comes around, there's going to be lots of weight loss options getting thrown around and I just want you to pre-empt those. Fad diets operate on restricting you. We know this, yeah? And chances are these restrictive diets will usually starve you of something important your body needs. When these fad diets are successful in helping you lose weight and fast, what happens next? Do you actually know how to eat in a manner that fuels your body? Do you know how to eat without following a plan? Do you live the rest of your life with…

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The Woodlands newsletter: Monday 16th December 2019

Monday 16th December 2019

Hi, I regularly get asked about the Keto diet. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. This diet was originally created in the 1920/30's to treat people with Epilepsy. Nowadays, when guided by medical professionals and/or dieticians it is extremely successful for some cancer patients and for those who are morbidly obese. The problem is not the Keto diet; the problem is people changing it! It is such a trend right now, and such a money maker that people are taking the key…

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The Woodlands Fitness Centre newsletter: Monday 9th December 2019

Monday 9th December 2019

Hi, After you achieve your dream physique, everything will depend only on you and whether you adopt new habits of living or not. If you will go back to your previous lifestyle (choose unhealthy meals and don't continue to exercise), your new physique will be gone faster than you could expect. The most important rule of maintaining the result of your hard work is to maintain routine and make healthy food choices. New you should come with a different mindset and understanding that exercise and healthy food is now part of your life. Learn how to cook healthy meals, add morning/evening walks to your schedule - enjoy life in a responsible way. Food should give you pleasure as well as nourish your…

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The Woodlands newsletter: Monday 2nd December 2019

Monday 9th December 2019

Hi, It is very important to find your way of transforming your body. It might be 3 months of intensive work. It might be 1 year taking it slowly, facing lots of ups and downs. For others, it might be 1 month of starving yourself (although, not recommended). It might be even transforming your body all your life and never getting anywhere. But who can decide what is right for you? Only you can find the most effective way - so don't be scared to experiment. It's much better to experiment and find your path than try following someone else's path (unless you are paying for a PT of course). Your trainer is there to help you find your way and transform…

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The Woodlands newsletter: Monday 25th November 2019

Monday 25th November 2019

Hi, Be ready to change your habits! New you: new habits. When you decide to start your body transformation, make healthier options in each situation you are in. Skip that croissant with your coffee in the morning. There are better habits for you to follow... Manage your sleep (go to bed earlier). Focus on your nutrition (get a meal plan for a week, eat home made food). Create a training schedule (regular exercise is very important!). Drink water instead of soft drinks. Most importantly, train your mind for success - find time to think about your new body every day. I'm sure all of the above makes sense but if you have any questions please ask me. The Woodlands Fitness Centre offers Unlimited Classes /…

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The Woodlands newsletter: Monday 18th November 2019

Monday 18th November 2019

Hi, Can you lose weight quickly? Yes. Here's how.... First, you need to know how many calories you're burning each day; multiply your BMR by your personal activity factor Your BMR is the energy necessary to sustain life and to keep the heart, lungs, brain, liver and kidneys functioning properly. I can calculate this for you. Your personal activity factor will be one of the following: Sedentary = 1.2 Lightly active = 1.375 Moderately active = 1.55 Very active = 1.725 Extra active = 1.9 To use the "extra active" multiplier, you need to do very hard exercise/sports/physical job. So let's say you really go for it. And I mean really going for it, absolute beast mode. Not just twittering on during a circuit class. So 1,500 x 1.9 = 2,850. Now…

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