Matlock / Bakewell gym - Blog

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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The Woodlands newsletter: Monday 11th November 2019

Monday 11th November 2019

Hi, Visualization is key. Imagine what your body will look like after your transformation. Think about it every morning. Think about your new body with every glass of water you take. Imagine it before ordering something in a restaurant or a bar. The more you think of it, the more realistic it will seem and the more dedicated you are going to become. Imagine how you will feel inside your new body. Imagine what clothes you can choose to wear. Where would you go and what activities would you take on? Because the body your visualise is a reality - IF you put the work in and you're consistent with your calorie deficit and resistance training. If you need any further information or advice,…

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The Woodlands newsletter: Monday 4th November 2019

Monday 4th November 2019

Hi, Not everyone is a good candidate for a successful body transformation. It is the naked truth - not everyone can transform their body dramatically and keep it this way. If it would be so easy, nobody would hire a personal trainer and everyone would look like fitness models. The success of your body transformation ultimately depends only on one person: You! How much do you really want it? How hard you are ready to work? There is no need to get scared - but these facts must be understood before starting your body transformation. There will be lots of work and lots of weak moments during the process. In my professional career, I have seen many success stories as well…

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The Woodlands newsletter: Monday 28th October 2019

Monday 28th October 2019

Hi, Why do people keep falling for the newest fad diet? What is always making us search for the diet that is going to work and work fast? Do we always seem to find ourselves needing to lose 10lbs? So many of you need to change your whole outlook on what healthy looks and feels like. There is no shortage of fad diets, there never has been actually and I find that each and every one of these fad diets has manifested into a craze. How many people do you know right now that are on a low-carb, high-fat diet? Lots of folk! It is not to say that these diets do not work, they do, they are successful…

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The Woodlands newsletter: Monday 21st October 2019

Monday 21st October 2019

Hi, I regularly get asked how to lose 10 Ibs in one week. I'm not always sure what it is about 10 Ibs. Or why it has to be lost so quickly? What were you doing last week that stopped you losing weight over 2 weeks? Or 3 weeks...? Healthy weight loss is usually 1 to 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 in one week, what happens in week 2? Do you just go back to normal and hope the weight stays off? No! That weight is coming back. Probably with…

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The Woodlands newsletter: Monday 14th October 2019

Monday 14th October 2019

Hi, Take a look around - TV ads, social media, even adverts on the streets and buses are simply shouting how easy and fast you can transform your body. In January you can expect the ads about 'New Years resolutions' and in September all you can see are posters with 'Back from holiday - back on track resolutions'. What it usually does, it provokes guilt and anxiety, leading to low self esteem and frustration. Doesn't matter, what the ad tries to sell, it sells a bunch of those negative feelings in addition to the products or services it promotes. All these ads from fitness supplements companies simply shout how easy it is to pop a pill and get such an amazing…

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The Woodlands newsletter: Monday 7th October 2019

Monday 7th October 2019

Hi, After deciding to transform your body, you have to clearly evaluate your current physical state and envision the goal which you will try to achieve. Keep in mind that we perceive our own body image differently than others perceive us, so the definition of your body transformation has to be decided by you. And this is the thing that you most probably won't hear from a personal trainer. Hundreds of people on TV, social media, magazine covers and even personal trainers can make you believe that there is one ideal physique for everyone. Don't rely on such information - even if you are able to achieve this 'ideal physique', it will be enormously hard to maintain. Many people are struggling…

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The Woodlands newsletter: Monday 30th September 2019

Monday 30th September 2019

Hi, Let's get this straight - transforming your body won't be easy, but it will be definitely worth it. Body transformations may vary depending on the goal a person is trying to achieve: it can be weight related (if you want to lose or gain some kilos), muscle mass related (if you want to gain muscle mass) or health related - get fitter, faster or stronger. Good personal trainers know some tips and tricks, how to make this process smoother for their clients, so definitely consider getting some help. It would be so much easier if someone would define what body transformation actually is. Actually, there is no straightforward answer to that! As each person is different, the concept of body transformation also…

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The Woodlands newsletter: Monday 23rd September 2019

Monday 23rd September 2019

Hi, In previous newsletters, I've discussed the "Can I eat that way for the rest of my life?" test for when you're choosing a diet. The premise of this test is simple: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. If a diet plan is not a way of eating you can comply with indefinitely - even after you get to your target weight - then it's absolutely worthless. Just another unsustainable fad diet. People should also not be scared off by my "you have to eat this way forever" advice. This does not mean you will be dieting for…

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