Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 1st July 2019

Monday 1st July 2019


People who have successfully kept the weight off overwhelmingly have incorporated exercise (especially resistance training) into their lives - and in my experience, the people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans.

I am not going to list all the benefits of regular exercise here (recent newsletters and social media posts cover this topic!) - but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit. This will help you to preserve lean body mass - which is essential to your health and metabolism.

The many health benefits of regular exercise are well known, so I won't bother adding them here. The bottom line here is simple: if you have any intentions of getting the most from your goal of losing weight and plan to keep it off long term, then regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.

A personal trainer can help perfect your form.

Because form is important.

Form is really important.

Having a Personal Trainer beside you to demonstrate the correct posture and technique is invaluable. A Personal Trainer will ensure clients are performing exercises correctly and efficiently, in order to maximise results. If your form when exercising is not correct, then you are at increased risk of injury as well as not achieving your goals (because nothing kills a dream like 10 weeks of prescribed bed rest!).

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 4 x 45 minute PT sessions and get 2 x 45 minute PT sessions free...

Yep, that's 6 x 45 minute PT sessions for the price of 4!

Only £114 (£138 for non-members).

4 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT 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 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.



Avoid processed carbs

Yes. Avoid processed carbs. When you're trying to lose weight, you need to drop your carbohydrate intake so that you aren't storing any excess as fat. This is due to how carbs work - they enter the body and are converted to glucose to replenish the body. If they're not needed, they are then stored as fat.

For people who want to cut, this means avoiding processed (refined) carbohydrates such as white rice and bread unless you take them immediately after training when your body needs the glucose.

Cut out sugary foods and stick to wholegrain, low glycaemic carbohydrates such as brown rice and sweet potatoes pre-training. Cutting down on carbs is a technique most wrestlers and martial artists perform during a weight cut, as it makes a massive difference to your physique.

However, unlike those people who are on crash plans where they try to drop lots of weight before a competition, you need to sustain your cut through many weeks.

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

How do you do Burpees?

I do like a Burpee.


Well, Burpees are really effective. And kinda fun. Don't know how to do them? Well just follow these simple steps:

First, stand up straight, then get into a squat position with your hands on the floor in front of you.

Kick your feet back into a push up position and immediately drop your chest to the ground.

Bow your chest up, then return your feet back to the squat position as fast as possible.

Immediately jump up into the air as high as you can.

Burpees are all about speed - but don't go too fast. You'll burn yourself out after doing just a few. Trust me.

Here are some reasons why Burpees are awesome - and why they should replace the cross trainer, treadmill or stationery bike:

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

Has the HIIT approach to exercise has gone OTT?

Last week I asked if weight training is a form of HIIT. If you keep your rest periods short, weight training is a form of HIIT (High Intensity Interval Training).

But it just one type of HIIT.

HIIT's rise in popularity is symptomatic of what is wrong with the fitness industry as a whole: a brazen disregard of the fundamentals, and a detrimental "one size fits all" mentality.

Having trained 100s of clients in my ten years as a gym owner / personal trainer, the biggest issues most people have are a lack of flexibility, mobility and core strength, on top of muscle activation issues. All of the above lead can lead to chronic injuries and are further exacerbated by HIIT.

Baz Lurhman's song everyone is free to wear sunscreen, he says "Be kind to your knees, you'll miss them when they're gone." As I've reached 40, joint preservation is quite important. Flinging stuff about when you're in your 20's and 30's might seem big and clever, but that's going to have a long term effect. Quite frankly, I don't think it's worth it.

Office workers are particularly at risk here. Sitting at a desk for eight hours a day can cause all sorts of joint and muscle issues. To then go and put so much strain on your muscles and joints is a recipe for disaster. 40 minutes of intense activity does not cancel out 8-10 hours of sitting down on a daily basis.

Try to incorporate movement throughout the day. It's not difficult: set an hourly reminder to get up from your desk and walk around the office for five minutes; choose (or maybe accept!) to stand on your commute; take the stairs and avoid the lift or escalator. Try taking your trainers to work and get off 1 or 2 stops early on your way back, to walk or run the rest of the way home.

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

Slow cooker honey mustard chicken thighs


1 tbsp butter
8 chicken thighs (or fillets if you prefer)
8 spring onions, cut into lengths
150ml chicken stock
1 tbsp Dijon mustard
2 tbsp honey
2 tbsp crème fraîche
100g frozen peas


Heat the slow cooker. Melt the butter in a frying pan and quickly brown the chicken thighs all over. Make sure the skin picks up plenty of colour. Season, then put them in the slow cooker. Brown the spring onions and add them to the slow cooker as well. Add the stock, mustard and honey and cook on low for 4 hrs.

Stir in the cream or crème fraîche and peas, then cook for a further 15 mins with the lid off. Re-crisp up the chicken skin under the grill, if you like.


Useless Facts

2,000 pounds of space dust and other space debris fall on the Earth every day.

Josh Spender can tear a Facebook page.

Each month, there is at least one report of UFOs from each province of Canada.

It takes a lot of balls to golf like Niall Rhodes.

40,000 Americans are injured by toilets each year.

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