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 of how our bodies work. Everybody needs a different amount of food, and everybody processes that food a little differently - but the basic equation still always applies at a big-picture level.

Knowing this, many people then wonder: is it possible - considering all calories were equal - to lose weight eating only junk food?

The answer (fortunately or unfortunately, depending on how hopelessly addicted you are to Kit Kats) is yes - but you'll probably feel absolutely terrible doing it.

This subject is explored later in our article: What's the difference between 1,000 calories of healthy food and 1,000 calories of unhealthy food?

Our Group Personal Training membership allows you to experience expert personal training at a fraction of the cost of 1-on-1 training, in small groups of up to just 6-8 people. Some members would benefit from more 1-to-1 attention, which they are unlikely to get in classes with 10 or more participants.

Our training programmes are specifically designed for training optimally in a group environment. Group sessions can be used to burn fat, get fit and build lean muscle using a combination of barbells, dumbbells, kettlebells and bodyweight exercises. Training consistently by signing up to a regular class with trainees of similar ability and who share your goals, rather than dropping in to random groups sporadically, is vital. Research has found groups that build a greater sense of unity not only see increased punctuality and attendance, but also work out harder. This membership currently includes 126 groups per month.

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 3 months and £26pm for 1 month.

Group Personal Training:

This membership includes:

1). 22 groups per week.
2). Sessions can be used to burn fat, get fit and build lean muscle
3). Groups include HIIT, kettlebells, barbells, dumbbells and bodyweight exercises
4). Only 6-8 people per session.

Group Training membership prices:

Single:
£35pm for 12 months, £40pm for 3 months and £45pm for 1 month.
Joint/Student:
£30pm for 12 months, £35pm for 3 months and £40pm for 1 month.

Here is a list of our NEW group / classes training timetable:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

PT prices:

Here are a few examples of our most popular PT packages:

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

All sessions must be used within 4 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full Group Training membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 9.00am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 9.00am - 9.00pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

We always want to know what you think of the Woodlands Fitness Centre. The gym. Prices. Personal training. Group personal training. Or anything else. Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW




What's the difference between 1,000 calories of healthy food and 1,000 calories of unhealthy food?

If you're eating 1,000 calories of junk or processed food, your body won't actually process the energy the same as if you were eating 1,000 calories of whole foods. For instance, if you were to have a 200-calorie piece of chocolate cake, those calories would be absorbed differently compared to 200 calories of nuts. Nuts are a wholegrain packed with fibre so it's estimated that 10 to 15 percent of those calories won't be absorbed at all.

When it comes to being as healthy, (and frankly, as good-looking as possible) having an adequate amount of muscle mass is key. This doesn't mean you have to walk around looking like a competitive bodybuilder, but the more muscle you can keep on your frame the less likely you are to become injured, sick or frail.

For wellbeing, it's the quality of the calories you're eating that matter. If you eat a diet that's high in protein and fibre and nutrients, you're much likely to build and retain muscle mass - which burns calories even when you're resting. If you eat a diet high in sugary, processed foods high in unhealthy fats, you're likely to lose some of that muscle mass and generally not look or feel as good.

Technically, 1,000 calories of processed food contains exactly the same amount of raw energy as 1,000 calories of healthy food - after all, a calorie is defined as being the amount of energy that's required to raise the temperature of one gram of water by one degree Celsius.

So no matter whether you're eating Mars Bars or salads - provided they're both equivalent to 1,000 calories - you're still getting the same potential energy. But if you choose to eat your total days' worth of energy in Mars Bars, you're essentially telling your body that you've decided to dump all of this energy at once, instead of slowly releasing it in timely bursts over the day.

If you were to eat 1,000 calories totally from processed food, you're likely to go through peaks and troughs with your energy, and feel hungry for much of the day.

Highly processed foods are typically low in fibre which can lead to gut issues such as bloating and stomach pain. It's also likely that you'd feel fatigued as many of the essential nutrients needed for good health —such as iron and other vitamins and minerals — are often lacking in heavily processed foods.

The biggest difference between 1,000 calories of junk food and 1,000 calories of nutritious food isn't so much avoiding the inevitable sugar coma - it's in the sheer amount of food that you actually get to eat.

Foods like chips, sugary drinks and fast food are so calorie-dense, you simply don't get to eat as much for the same bodily "cost". It's what we call food volume - 1,000 calories of healthy food will fill up potentially a few plates, where 1,000 calories of junk food would look tiny in comparison.

The healthy food is likely to contain wholegrains, healthy fats and protein - so you're much more likely to be satiated and you won't feel hungry again soon after eating.

If you're looking to lose sheer weight, then making sure you're eating less calories than you need is key. But if you simply want to look better - no matter what the number on the scale is - then you'll need to focus on building muscle mass, and losing fat.

The best way to do that - shock horror - is to improve the quality of your diet. The type of foods you eat can actually play a role in how your body stores fat. Research has shown that a diet high in processed foods could actually cause your body to store more fat - particularly around your stomach.

If you can sacrifice the instant gratification of processed foods you'll reap all the rewards of long-term health - like more muscle mass, improved mood and lower risk of chronic disease - from healthy foods.

So there we are! Now we know!

I'm sure all of the above makes sense but if you have any questions please come and ask me.


Slow Cooker Brisket and Onions

This is a simple and tasty meal to keep you warm on these cold winter nights.

Ingredients:

1 tablespoon olive oil
1 1/2 pounds yellow or red onions (about 2 large onions), sliced into half moons
3 1/2 pounds beef brisket
Coarse kosher salt and freshly ground black pepper
6 cloves garlic, minced
2 cups beef broth
2 tablespoons Worcestershire sauce
1 tablespoon soy sauce (or tamari, if gluten-free)

Method:

Heat a deep sauté pan or cast iron skillet over medium heat with the olive oil. Add the onions and cook on medium-low to medium heat, stirring frequently, for about 20 minutes or until the onions have caramelized lightly.

While the onions are cooking, take the brisket out of its packaging and pat it dry. Season the meat generously with salt and pepper. Heat a large skillet or sauté pan over medium-high heat and turn on your vent or fan, if you have one. Sear the brisket until a golden brown crust appears on both sides of the meat. Remove and place in a slow-cooker insert, fatty side up.

Sprinkle the minced garlic over the meat. When the onions are lightly browned, pile them on top and around the meat. Mix the broth, Worcestershire sauce, and soy sauce, and pour into the slow-cooker insert.

Cover and cook in the slow cooker on LOW for 6 to 8 hours or until the brisket is very tender. Let rest for at least 20 minutes before serving in the slow cooker set on WARM. (If your slow cooker doesn't have a WARM setting, transfer to a baking dish and cover tightly with foil while resting.)

The brisket can be sliced or shredded immediately and served with the onions and juices. Or let the meat cool then refrigerate overnight. Before reheating, scrape away and discard the layer of fat that has formed around the meat.

Enjoy!


Useless Facts

Odds of being killed by lightening? 1 in 2million

Odds of being killed in a car crash? 1 in 5,000

Odds of being killed by falling out of bed? 1 in 2million

Odds of being killed in a plane crash? 1 in 25 million.

Odds of being killed by lightening whilst falling out of bed? No idea.

Kirsty Marsh can draw a square with only 3 lines.

Since 1978, 37 people have died by Vending Machine's falling on them. All this while trying to shake merchandise out of them. 113 people have been injured.

The @ symbol was invented by Tim Marsden. Since going to uni, he is rarely @ the gym. Tim!!!!

Half the foods eaten throughout the world today were developed by farmers in the Andes Mountains (including potatoes, maize, sweet potatoes, squash, all varieties of beans, peanuts, manioc, papayas, strawberries, mulberries and many others).









The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk