Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 12th May 2020

Monday 11th May 2020

Hi, I've had a flurry of messages coming through following the announcement by Boris just now. "When will the gym be open?" Well this is down to us. All of us. This is only being spread by us. It doesn't have legs. Or wings. It isn't flying down your chimney or crawling into your mouth while you sleep. No. This virus needs us to spread it through contact with other people or things other people come into contact with. Without us it just dies. Hopefully this summarises the relevant points: Step 1: From Wednesday, unlimited outdoor exercise but sticking to social distancing and only with members of your household. This doesn't include outdoor PT or Bootcamps - but maybe this will change in…

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The Woodlands newsletter: Wednesday 6th May 2020

Wednesday 6th May 2020

Hi, Every day there are highly conflicting stories about how lockdown will last. There are always unnamed "sources" or "experts". Who are these people and why are they always anonymous? What you have to remember is that newspapers need you to click on their links because that increases website visits which in turn translates into advertising revenue. As such, their headlines will say anything to get you click on / share the article. Click bait, I think it's called. These stories don't have to be true. Just a warped permeation of what could be little more than someone's uninformed reckon. Unless it comes directly from the Government through an official channel then just ignore it. Other countries are coming out…

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The Woodlands newsletter: Wednesday 29th April 2020

Wednesday 29th April 2020

Hi, Have you adjusted your maintenance calories since you started working at home? With changes to working patterns, people staying at home, limits on us going outside, gyms temporarily closed etc our calorie expenditure is likely to be much lower. And if you're eating more because of boredom or comfort eating then many of you will be piling on weight. If you were previously moderately active you might now be lightly active or - worst case scenario - sedentary. This means your calorie expenditure will have dropped by as much as 22%. So make sure you've adjusted your maintenance calories. If you're not sure, please email me your height, weight and age and I'll reply with your BMR, maintenance calories and a viable…

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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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