Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 17th December 2018

Friday 14th December 2018

Hi, It's suddenly dawned on me that we've been in our new unit for just over 2 years. Doesn't time fly? Well, here are our Christmas Opening Times 2018: Christmas Eve (Monday): 8am-2pm Xmas Day (Tuesday): Closed Boxing Day (Wednesday): Closed 27th (Thursday): 9am-2pm 28th (Friday): 9am-2pm 29th (Saturday): 8am-2pm 30th (Sunday): 8am-2pm New Years Eve (Monday): 9am-1pm New Years Day (Tuesday): Closed 2nd (Wednesday): Back to normal. I'm regularly asked what the difference between calories from healthy food and calories from unhealthy food. What is the difference? As it turns out, quite a lot. The calories-in-calories-out (CICO) theory of weight management is simple: if you eat more food than you need, you'll get fatter. Eat less than you need, and you'll get thinner. This is - of course - a gross oversimplification…

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The Woodlands newsletter: Monday 10th December 2018

Monday 10th December 2018

Hi, So! Christmas is 2 weeks away. Over the last few months I've written a lot about dieting, calorie deficits and macros. A lot of maths. However, I think its unlikely dieting is going to be at the forefront of anybody's mind. With how the World seems to be now, I hate to generalise. We all prepare for winter differently; some members might want to trim down for a series of Christmas parties or maybe lose a few pounds so they can gorge on Quality Street. However, some members might see winter as an opportunity to bulk. So, if you want to trim down, this newsletter isn't for you. Soz. But here are links to previous newsletters, which should point you…

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The Woodlands newsletter: Monday 3rd December 2018

Monday 3rd December 2018

Hi, How long does it take to see the results of exercise? This is a question I get asked quite frequently. Because everybody seems to want instant results. And there are many organisations out there that promise that. And there are many people out there that believe these promises. You're hitting the gym regularly. You're cutting back on sugar, alcohol and crisps and other salty snacks. Drinking lots of water and adding more movement to your day. Yet you can't see any change to your physique and the scale has hardly moved. You're probably feeling frustrated, questioning whether you're on the right program and wondering how long does it take to see the results of exercise? Sadly, more than a few of you…

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The Woodlands newsletter: Monday 26th November 2018

Monday 26th November 2018

Hi, Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there's a quick fix for even the most ingrained workout no-nos. This subject is explored later in our article: 7 workout habits you should drop now. I've made some adjustments to our classes / group personal training schedule. I have decided to focus much more time on group personal training session. The new timetable reflects this decision. Small Group Personal Training, also known as semi-private training, usually consists of 2-10 participants. However, our Group Personal Training membership allows you to experience expert personal training at a fraction of the cost…

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The Woodlands newsletter: Monday 19th November 2018

Monday 19th November 2018

Hi, There are 168 hours in a week. Let's say you train for 45 minutes 3 times per week. That's 2.25 hours of training per week. Which is 1.33% of the week. Yep, not much more than 1%. So what are you doing with the remainder of the week? Because that's down to you. Your personal trainer won't have any direct control over what you eat or drink. You need to pay attention to your calorie intake. 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…

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The Woodlands newsletter: Monday 12th November 2018

Monday 12th November 2018

Hi, It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today. You think there's no point in going when you have less than a half hour to workout? So you decide to just skip it and go tomorrow. You can do two body parts to make up for it. Not So Fast! You Can Get It Done! This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I…

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The Woodlands newsletter: Monday 5th November 2018

Monday 5th November 2018

Hi, A calorie is a calorie. But a macronutrient is not a macronutrient. And what you eat will impact your health. How much you eat will impact your health. What you eat may also change how much of what you eat in actually absorbed by your body. There is not a dichotomy between food quantity (total calories) and food quality. It does not exist. Anybody who denies that calories matter is an embarrassment to the fitness industry. This subject is explored later in our article: What Is The Right Way To Lose Fat (part 3)? We have 2 main membership options: Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for…

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The Woodlands newsletter: Monday 29th October 2018

Monday 29th October 2018

Hi, Should you be focusing on weight loss? If so, why? Let's imagine two people who each stick to a weekly calorie deficit of 3,500 calories (500 calories per day). These are their results: Person 1: loses of one pound Person 2: loses nearly six pounds Which person has performed better? You might be thinking its person 2. After all, they lost the most weight. But consider this: 1). One pound of fat equals 3,500 calories 2). One pound of muscle equals 600 calories. So person 1 may have lost one pound of fat (3,500/3,500 calories = 1) - whereas person 2 may have lost nearly six pounds of muscle (3,500/600 calories = 5.8). There's much more to losing fat than just eating less. You need…

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Water Retention and Weight Loss

Thursday 25th October 2018

If you want to know how water retention can prevent weight loss and even make you look fatter - and what to do about it - then you want to read this article. Unfortunately, there are many ways you can screw up a well-designed diet. For example... You can accidentally eat more calories than you should. You can move your body too little. You can over-estimate the amount of energy you burn every day. You can set yourself back with gluttonous "cheat meals." These common diet mistakes are elementary. You run through a quick checklist, see where you've gone wrong and you're back on track. What isn't so elementary is the inexplicable weight loss plateau. Your macros are on point. You're doing plenty of exercise. You're accurately estimating…

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The Woodlands newsletter: Monday 22nd October 2018

Monday 22nd October 2018

Hi, People regularly ask me about what is the right way to lose fat and what should they eat. Given my profession, that's hardly a surprise. The goal of any weight loss, pound-shedding, "trimming," or whatever-you-label-it program is to lose body fat. Yes. Fat. Not weight. How much overall body weight you lose is irrelevant. As such, you should get rid of your weight scale. Or put it in the shed. Or the loft. You only need to focus on your body composition: the fat to muscle ratio. There's so much nonsense floating around out there so it's no wonder so many of you are confused. Which one is the easiest to follow? Which one is financially affordable? Which one is the…

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