Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 3rd June 2019

Monday 10th June 2019


Let's do a diet A vs. diet B comparison.

Diet A is going to supply you with their foods, as well as their special drinks or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months.

Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition.

Diet B causes a slow steady weight loss of 8-10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Do you recall the "Give a man a fish and you feed him for a day / teach a man to fish and you feed him for a lifetime" proverb from last week's newsletter. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over.

Diet A is easier and causes faster weight loss than diet B. Diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish.

Diet companies don't make their profits by teaching you to fish - they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term.

Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.

A personal trainer can help you to lose stubborn fat.

Turning 40 has made me realise it is increasingly challenging to lose fat as we age. Why? Four main reasons: loss of calorie burning muscle tissue, increase in caloric intake, decreased activity levels, and changes in hormone balance.

A trainer can help you build and maintain muscle mass, increase caloric expenditure and refer you to the proper specialists to address any medical issues such as hormonal imbalances that may be impeding your success.

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new '30m' groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

* We now have a 5pm Group on every weekday!

* The Tuesday 6.45pm Group is now Circuit.

* We have added a second Group class to Sunday morning to accommodate the increasing demand

* Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

* All of our classes are £7 to non-members.

* We always prefer an informal approach - so we will be maintaining the booking forms in the gym. All bookings can be made in the gym, by phone, e-mail or via social media. How you book in isn't important; we just care that you attend regularly.

Group Training membership prices:

12 months: £30pm
3 months: £35pm
1 month: £40pm

12 months: £35pm
3 months: £40pm
1 month: £45pm

Here is a list of our group training sessions:

Gym Only memberships:

Single (per month):
12 months: £23
3 months: £25
1 month: £27

Joint/Student (per month):
12 months: £20
3 months: £23
1 month: £26

Student prices are only for students in full time education.

PT prices:

30 minutes: £13 (£17)
45 minutes: £19 (£23)
60 minutes: £25 (£29)

The price in brackets is for non-members.

PT offer of the week:

Buy 8 x 45 minute PT sessions and get 3 x 45 minute PT sessions free...

Yep, that's 11 x 45 minute PT sessions for the price of 8!

Only £152 (£184 for non-members).

6 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 6 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 gym & classes 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, and anything else. Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.



Dumbbell exercises can be more joint-friendly

Dumbbell exercises can be more joint-friendly than their barbell equivalent. As an example, compare a flat bench dumbbell press to the good ole flat bench barbell press.

Gyms and health clubs often have the newest machines that target specific areas of a muscle from a certain angle - but the best training equipment is still free weights. I am specifically talking about dumbbells.

In the coming weeks I will provide dumbbell based supersets for every major muscle group.

Dumbbell exercises tends to be a bit more elbow and shoulder friendly because you can have more natural movement since your hands aren't fixed in place; you can turn or rotate them as you press.

If you need any further information or advice, please come and talk to me.

Is It Possible to Do Too Much HIIT?

The benefits of a single HIIT workout are well studied - but there hasn't been a lot of research done on whether the benefits of HIIT workout dwindle if you do it too often.

There are countless types and formats of high-intensity training available without tested recommendations on how much is too much. Data collected on thousands of HIIT devotees showed a clear trend: Individuals who do a high volume of HIIT training were unable to reach their maximum heart rate regularly and complained of symptoms related to overtraining.

More than 40 minutes of truly high-intensity exercise each week can up your risk for injury and lead to overtraining (which is one of the major fitness mistakes people make).

Overtraining can manifest itself in a variety of ways: A decrease in performance, injuries, pain that won't go away, sleep disturbances, missed menstrual periods (which are associated with bone loss), depression and anxiety.

If you need any further information or advice, please come and talk to me.

What Are Macronutrients?

Macronutrients are that group of nutrients that your body needs greater volumes of. Most foods contain a mixture of more than one macronutrient but are generally classified as the one they contain most of.

The calorie content of each macro is as follows:

Protein: 1 gram = 4 calories
Fat: 1 gram = 9 calories
Carbohydrates: 1 gram = 4 calories

Your body's macronutrient needs will vary based on several factors, such as personal characteristics, your everyday life, and your objectives. You might want to try a few until you find what's right for you.

Maybe start with 40 percent carbohydrates, 40 percent protein and 20 percent fat and take it from there. So if you're daily calorie target is 2,000 calories, it would be:

Protein: 800 calories
Fat: 400 calories
Carbohydrates: 800 calories
Total: 2,000 calories.


Of course it is.

So get logging.

If you need any further information or advice, please come and talk to me.

Slow cooker pork shoulder


2 tbsp olive oil
1½kg piece pork shoulder
250ml white wine
250ml chicken stock
4 bay leaves
2 sprigs of rosemary
1 tsp black peppercorns
1 garlic bulb


Remove the fat from the pork shoulder (you can get your butcher to do this bit for you).

Season the pork with salt and pepper then heat the oil in a large frying pan over a medium to high heat. Brown the pork shoulder on all sides then transfer to a slow cooker.

Add all the other ingredients, then cook on low for 6-8 hours until the meat pulls apart when pressed with two forks.

Remove the meat, place on a plate and shred it with two forks. Remove the herbs from the sauce and squeeze the garlic cloves out of their skins back into the pot. Put the meat back into its sauce for wonderfully tender and moist slow cooker pork. Serve as an alternative to your Sunday roast with roasted new potatoes, or with a big green salad, mustard and warmed baguettes.


Useless Facts

The amount of computer Memory required to run WordPerfect for Win95 is 8 times the amount needed aboard the first space shuttle.

Joel Wafula runs until the Treadmill gets tired.

The average North American will eat 35,000 cookies during their life span.

DJ Boden does not sleep; he waits.

Between 25% and 33% of the population sneeze when exposed to light.

Light sneezes when it is exposed to Michelle Hayes.

The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123