Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 24th June 2019

Monday 24th June 2019


Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above.

They're easy to follow but destined for failure, long term. They all fail the "Can I eat that way for the rest of my life?" test, unless you really think you can eat cookies and shakes for the rest of your life.

Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it's a loser for long term weight loss and it should be avoided.

Do people really need a Personal Trainer?

There are so many reasons why a Personal Trainer is essential to achieving your fitness goals, whether they be weight loss-based, sports-driven or for athletic purposes. Here, we've put together the most critical reasons why you should have a Personal Trainer, as well as the benefits that you are likely to achieve.

One of the primary reasons that someone should have a Personal Trainer is that they are trained in teaching others how to exercise. And while exercise in itself is only a part of fitness, with nutrition and lifestyle playing an essential role in the overall picture if you don't get exercise right then you will never achieve your goals.

The importance of education when exercising is important for two primary reasons:

1) If you don't know which exercises are most effective for the goals you have, you are unlikely to achieve those goals. For example, if your goal is to build core strength but you spend all your time on cardio exercises, then you are unlikely to hit your goal.

2) Education when performing exercises is essential in reducing the risk of injury. Many people every year are seriously injured by performing exercises they have not received training for, and this can impact their health and fitness for a long time. Having someone trained in how to execute certain tasks will greatly reduce the level of risk and increase the effectiveness of your fitness routine.

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

Yep, that's 14 x 45 minute PT sessions for the price of 10!

Only £190 (£230 for non-members).

10 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 10 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.



Focus on nutrition

If you're cutting (the process of losing weight by focusing on fat loss!), you have to keep your caloric intake down. We know this, right?

But it's just about calories; not all food is created equally - but the main macronutrients are still the same and calories are an important weight loss factor. If you work out your caloric maintenance levels and subtract 20% - and you will lose weight.

Your body fat levels don't properly understand the difference between burning 1,000 calories through exercise or you eating 1,000 less calories. However, you still need to understand nutrients in order to cut down properly.

Fats, carbs and protein in food are the body's energy sources. Protein and carbohydrates contain four calories per gram and fat provides nine. Carbs are burned first, then fats, then protein as a last resort.

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

Dumbbell exercises are safer

Some exercises are safer when performed with dumbbells. For example, if you're doing reverse lunges with dumbbells and lose your balance, you can easily toss the dumbbells. If, however, you were lunging with a barbell on your back and lost your balance, you could risk getting injured.

This is the reason I recommend trainees perform barbell work inside a power rack with supports. This way if you lose balance or something happens, you don't get crushed by a barbell because the supports will catch it. But if you don't have a power rack, this is an advantage for using dumbbells.

No exercise is entirely fool-proof. I've seen people injure themselves with dumbbell exercises too; this usually happens when someone uses too much weight or bad form. However, if you train solo and don't have the luxury of a power rack, you may want to use more dumbbell exercises.

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

What is Rhabdomyolysis?

A study recently published in the American Journal of Medicine found instances of a condition called rhabdomyolysis, which is normally associated with military training camps, among newcomers to HIIT. Sufferers experience pain due to intracellular muscle constituents breaking down and leaking into their blood stream. It is as though their muscles are 'melting'; left unchecked, the syndrome can lead to kidney damage.

Researchers found a number of case studies of patients who went to A&E departments with symptoms of rhabdomyolysis following their first spin classes.

The issue is simply that people are doing workouts that they're not conditioned for. There is no emphasis on flexibility, mobility or activation in many HIIT classes; yet all are incredibly important in keeping the body fit and healthy as you age.

What's more, I regularly see people "smashing" multiple HIIT classes a day, 5-6 days per week. HIIT should not be done more than three times per week (at most), because it is so strenuous. It puts an incredible strain on your nervous system, joints and muscles; especially if you are overweight, unfit or have muscular imbalances.

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

Sticky Chinese chicken traybake


8 chicken thighs, skin on and bone in
4 tbsp hoisin sauce
2 tsp sesame oil
2 tbsp clear honey
1½ tsp Chinese five-spice powder
Thumb-sized knob of ginger, grated
2 garlic cloves, grated
Bunch spring onions, chopped
50g cashew nuts, toasted
Cooked brown rice, to serve


Heat oven to 200C/180C fan/gas 6. Arrange the chicken thighs in a large roasting tin and slash the skin 2-3 times on each thigh. Mix together the hoisin, sesame oil, honey, five-spice, ginger, garlic and some seasoning.

Pour over the chicken and toss to coat - you could now marinate the chicken for 2 hrs, or overnight if you have time. Roast, skin-side up, for 35 mins, basting at least once.

Stir through the cashew nuts and sprinkle the spring onions over the chicken. Return to the oven for 5 mins, then serve with brown rice.


Useless Facts

The most common name in world is Mohammed.

Most toilets flush in E flat.

XYZ once went to a magic show. The magician asked for a volunteer for his disappearing act. XYZ raised his hand and the magician disappeared.

Mount Olympus Mons on Mars is three times the size of Mount Everest.

Dave Astbury is just trying his best.

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