Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 17th June 2019

Monday 17th June 2019


What is the missing link for long term weight loss? When choosing a nutrition program for long term weight loss, you actually need to involve nutrition. It's not just all about calories. But the missing link for long term weight loss for many people is exercise. Too many of you focus on dieting. Exercise is the essential component of long term weight loss.

Many diet programs do not contain an exercise component - which means they are just awful for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires.

Or a plane without wings.

You can't fly without wings.

Westlife told us this.

And we must all listen to Westlife.

Especially Shane.

He's lush.

A personal trainer can set the stage for a healthier future.

There is little any physician, personal trainer or pill can do for you, other than what you can do for yourself. Being willing to make real long-term changes in your life is an inside job. Hiring a qualified trainer, even temporarily, can set the stage for a healthier, happier and more functionally active future.

We all want to be healthy and happy well into our senior years. Why not let a qualified and certified personal trainer get you started in the right direction and spark your internal drive to continue your health and fitness program on your own with "revitalizing" check-ups every 3 to 4 weeks. After all, while our top ten reasons to hire a trainer are important, the number-one reason will always be your health and vitality!

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 30 minute PT sessions and get 3 x 30 minute PT sessions free...

Yep, that's 11 x 30 minute PT sessions for the price of 8!

Only £136 (£143 for non-members).

8 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 8 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.



Dumbbells allow for unilateral training

Dumbbells allow for unilateral training ensuring both limbs do the same amount of work. If you have a strength imbalance, dumbbell exercises can help minimise this.

Whereas one limb may do a bit more work with a barbell exercise (standing barbell press, for example) both limbs are forced to perform the same amount of work with the dumbbell equivalent.

Without the proper technique, your results won't be as good as they could be. Having improper form can have negative effects on your body and leave you further away from your fitness goal.

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

Is HIIT doing more harm than good?

As far as mantras go, everything in moderation is a good one. There is a whole range of health risks associated with excessive exercise.

The theory behind HIIT is very appealing. By working out at your top level of exertion, you burn more calories in a short space of time than other workouts. What's more, studies show that your metabolism stays in a heightened state for up to 24 hours after you've finished. Time-pressed office workers can get a workout in their lunch break, and then continue to burn off fat once they're back at their desk.

And in practice, HIIT can have impressive results. It's an effective tool for increasing cardiovascular fitness, sculpting your physique and increasing metabolic rate. Hence why HIIT classes are popping up all over the place.

However, I have major concerns with HIIT, which is that there's often no focus on form or technique in these classes, even though it's now prescribed as the go-to form of exercise for everyone. Instead, the measure of a good HIIT sessions seems to be how 'destroyed' you feel after a class. It's inevitable that problems arise from this 'all pain for gain' approach.

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

Is weight training a form of HIIT?

If you keep your rest periods short, weight training is a form of HIIT (High Intensity Interval Training). The original protocol set a 2:1 ratio for work to recovery periods. For example, you could alternate 20 seconds of hard sprinting with 10 seconds of rest.

The total rest period (10 seconds) is 50% of the exercise period (seconds). Using the time limit training methods, I use a comparable work: rest ratio. So a 5 minute (300 seconds) period equates 200 seconds of work and 100 seconds rest. This 200 seconds of work could be 100 reps at a 1/0/1/0 tempo, 66 reps at a 1/02/0 tempo or 33 reps at a 1/05/0 tempo. The goal is to pick a weight and lift it until you hit failure. Rest. Carry on like this until the time runs out. Simple. But oh so effective!

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

Spinach, sweet potato & lentil dhal


1 tbsp sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
Thumb-sized piece ginger peeled and finely chopped
1 red chilli, finely chopped
1 ½ tsp ground turmeric
1 ½ tsp ground cumin
2 sweet potatoes (about 400g/14oz), cut into even chunks
250g red split lentils
600ml vegetable stock
80g bag of spinach
4 spring onions, sliced on the diagonal, to serve
½ small pack of Thai basil, leaves torn, to serve


Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.

Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.

Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1 ½ tsp ground turmeric and 1 ½ tsp ground cumin and cook for 1 min more.

Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.

Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.

Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.

Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.

Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.


Useless Facts

The Hundred Years War of the 14th and 15th centuries actually lasted 116 years.

There is no such thing as global warming. Lucy Greenwood was cold so she turned up the sun.

Trees - not whales - are the largest living organisms on Earth today.

Jeremy Brook is addicted to brake fluid. But he can stop any time he likes.

Charles Dickens kept the head of his bed aligned with the North Pole, believing the earth's magnetic field would pass longitudinal through his body and ensure him a good night sleep.

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