Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 15th July 2019

Monday 15th July 2019


When I talk about weight loss, I actually mean fat loss. They are not the same thing. A pound of fat equals 3,500 calories whereas a pound of muscle equals only 600 calories - so a large calorie deficit and rapid weight loss will result in more muscle loss. Not an ideal outcome. So if I use the term 'weight loss', I do so only because it is a familiar term most people understand.

The true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach.

Losing the fat and keeping the all important lean body mass, is the goal. The type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining lean body mass.

A personal trainer can Help You Set Realistic Goals.

Everyone wants to achieve their goals straight away, whether they be weight loss, cheese grater abs or Hulk-like strength.

But these are not always achievable, and if you don't hit them then you may be discouraged and backslide.

A Personal Trainer will not only help you set realistic goals that you will be able to achieve - if you put in the effort, of course - but they will also be able to keep you on track to hit those goals. For example, if your goal is to achieve a 'bikini body' for summer, it's not just about doing 100 crunches a day for a month to work your abs. It's about altering your diet to eat the correct foods, mixing cardio and weights to work the right muscles, and setting a timeframe in which this can be achieved.

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 1 x 45 minute PT session free...

Yep, that's 5 x 45 minute PT sessions for the price of 4!

Only £76 (£92 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.



Stop Static stretching before exercise

Static stretching done just before activity can reduce your power output and increase your risk of certain injuries.

Instead, perform an active warmup that gets your body ready for exercise with exercise, increasing your heart rate, firing up your nervous system and getting your muscles used to moving.

For an easy routine, perform a five-minute warmup of basic, body weight moves: lateral slides, pushups, squats and lunges.

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

The dangers of rapid weight loss

Rapid weight loss can cause dehydration. A lot of the lost weight you experience on crash diets is actually the loss of water weight.

We know this, right?

If you don't agree, please stop reading this newsletter, go outside and lie face down in the garden. Do it now.

You're not only losing the fat that you want to lose, it also means your body isn't getting the water that it needs. Dehydration doesn't just cause discomfort from fatigue, headaches, and constipation; if prolonged, it can lead to more-serious issues, like the formation of kidney stones or even impaired kidney function.

Cutting back drastically on your food intake is such a shock to your system that it can also throw off the body's equilibrium.

Our bodies are constantly adjusting for minor changes to keep things running smoothly, but there are instances where change is too rapid and too drastic for the body to respond and regulate. This is particularly true when it comes to our electrolyte balance.

Electrolytes play a major role in keeping us alive since they provide the electrical current that allows our muscles, particularly the heart, to contract at the right speed. When there is a sudden decrease of food intake, there is also a sudden decrease in the electrolytes that our bodies are used to getting, particularly potassium and magnesium. If the body can't handle the deficit, this can lead to impaired cardiovascular function and irregularities such as heart arrhythmias.

Just like electrolyte balance needs to be maintained, the amount of sodium in our body also needs to be regulated to keep our blood pressure at just the right spot: Too high and it can increase our risk for heart disease, too low and we can feel faint since oxygen isn't getting to our cells quickly enough. So while there is talk about low-sodium diets, which are necessary for some, having too little sodium isn't good either. During a crash diet, sodium levels in the body can plummet, which can make you tired, light-headed, and even cause fainting spells.

Crash diets can lead to deficiencies in other minerals and vitamins.

For example, too little iron can cause anaemia. Not enough calcium and vitamin D can lead to osteoporosis. Brittle hair and nails, dull skin, reduced immune function—all of these are the result of under nourishment.

Then there's the fact that on crash diets, your metabolism slows down.

At such a calorie deficit, the body goes into starvation mode in order to conserve energy and metabolism slows. You're also losing muscle because the body isn't getting the protein it needs. Muscle doesn't just make you strong and toned, it also helps to boost metabolism. When you lose muscle, your metabolism slows down even more, making it harder to lose weight.

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

Don't starve yourself

You're all trying not to go over your allotted calorie amounts for the week, but how many of you are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you're supposed to each day, but that's a dangerous — and incorrect — assumption.

It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.

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

Vegetarian chilli


400g pack oven-roasted vegetables
1 can kidney beans
1 can chopped tomatoes
1 ready-to-eat mixed grain pouch


Heat oven to 200C/180C fan/ gas 6. Cook the vegetables in a casserole dish for 15 mins.

Tip in the beans and tomatoes, season, and cook for another 10-15 mins until piping hot.

Heat the pouch in the microwave on High for 1 min and serve with the chilli.


Useless Facts

It is illegal to eat oranges while bathing in California.

The @ symbol was invented by Zoe Hankley.

If done perfectly, a rubix cube combination can be solved in 17 turns.

Jeremy Brook once beat a wall at tennis.

The average American butt is 14.9 inches long.

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