Matlock / Bakewell gym - Blog
The Woodlands newsletter: Monday 5th August 2019
Monday 5th August 2019
Weight loss clubs etc are reliant on you achieving substantial weight loss. People incorrectly look at body transformational success in terms of weight loss and these achievements get lots of likes on social media, which in turn makes the Weight loss facilitator look good.
Hence why many might be so keen to perpetuate these misconceptions.
For some weight loss facilitators, weight lifting is the enemy. Maintaining muscle slows down weight loss - which makes their results less impressive. We all know muscle weighs more than fat and at 600 calories per Ib (compared to fat being 3,500 calories per Ib), its much easier to get rid of.
Weight loss isn't just fat loss; it will include water and muscle loss. Last week I used an example of someone losing a ratio of 3:1:1 for fat: muscle: water - so each Ib would require a 2,220 calorie deficit. Assuming a daily calorie of deficit of, say, 750 calories per day, you can lose 19 Ibs of body weight in 8 weeks - but this will include 11.35 Ibs of fat and 3.78 Ibs of muscle. The remainder will be from water.
Let's say you focus on resistance training and you achieve an 8:1:1 ratio for fat: muscle: water - so each Ib would equate to 2,860 calories. You will have only lost 15 Ibs of body weight, but 11.75 Ibs would have been fat - but only 1.47 Ibs from muscle and the remainder from water.
This result would give you 5 less Ibs to post about on Facebook - but you've actually lost 3% more fat and retained 61% more muscle. This is just a simplistic comparison of effective results vs getting skinny fat - but you get the point?
There are two types of people who go to the gym:
1). Those who wander in, spend 10 minutes on one machine and then drift slowly over to another, before half-heartedly trying bicep curls for five reps and then walking out.
2). Those who have a plan in mind, and hit the machines with a purpose. They generally have a set amount of reps they do in sets of two or three, and they'll know exactly what they're doing on each machine.
It's fairly obvious that the first group will not be achieving their fitness goals unless they get some help and have someone to direct them, so if you know that you're one of those people then you should be enlisting the help of a Personal Trainer ASAP.
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:
Here is a list of our special offers:
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.
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 5 x 45 minute PT sessions and get 2 x 45 minute PT session free...
Yep, that's 7 x 45 minute PT sessions for the price of 5!
Only £95 (£115 for non-members).
5 weeks gym membership.
Calorie target setting advice.
All PT sessions must be used within 5 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.
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.
Movement patterns horizontal push and pull exercises
There might be hundreds of different exercises in existence, there's really only a few basic movements the human body is capable of doing during an exercise.
For the most part, these movement patterns are:
When planning a workout schedule, you need to look at each movements pattern and see which exercises fit which movement pattern, how it should affect your exercise selection, and why it all plays a key role in preventing injuries and imbalances.
Over the next few weeks, I will cover the above movement patterns and which are suitable exercise for each movement pattern. So there's something to look forward to.
If you need any further information or advice, please come and talk to me.
Have realistic expectations
This is a question I get asked quite frequently: how long does it take to see the results of exercise? Because everybody seems to want instant results. And there are many organisations out there that promise that. And there are many people out there that believe these promises.
You're hitting the gym regularly. Cutting back on sugar, alcohol and salty snacks. Drinking lots of water and adding more movement to your day. Yet you can't see any change to your physique and the scale has barely budged.
You're probably feeling frustrated, questioning whether you're on the right program and wondering how long does it take to see the results of exercise?
Sadly, more than a few of you have probably given up because results weren't apparent quickly enough to provide incentive and generate positive feedback.
Given the absolute nonsense on social media - Get a Dream Body in Just 2 Weeks, Drop a Jeans Size in 21 Days, Shed a Stone in Fourteen Days, Drop 10 Pounds Fast or whatever - it's not surprising that most people have extremely unrealistic expectations about how long it takes to see the results of regular exercise.
And if any of these programs REALLY worked, they wouldn't have to be recycled annually, at the time of year people are most vulnerable to feeling unhappy with their bodies.
Neither Rome nor biceps are built in a day. Be realistic, patient and consistent; change will come!
If you need any further information or advice about setting realistic goals, please come and talk to me.
Get Enough Sleep
High-quality sleep is getting scarcer and scarcer these days thanks to ever-increasing obesity rates, work hours, mobile phones, TV watching, video game playing, and other distractions that keep us up at night.
Sleep is so vital to staying healthy. Sleep deprivation is like the trifecta for weight gain. When you're sleep deprived, your body reacts in different ways on a hormonal level, which can impede weight loss.
During times of sleep deprivation, your body is on high alert thinking that there's danger (or else you would be sleeping), so your metabolism slows down to conserve energy. Second, your appetite is higher (due to elevated levels of cortisol) looking for food for more energy.
Third, your food choices change. Your body tends to crave high-carb, high-fat foods because they help produce serotonin, which helps calm you down from this aroused state.
One of the many reasons to get enough sleep is inadequate rest increases cortisol levels, which, as you know, increases water retention. Try to get 7-8 hours of sleep per night.
If you need any further information or advice, please come and talk to me.
Mixed bean shakshuka recipe
1 onion, finely diced
15ml (1tbsp) olive oil
4 garlic cloves, crushed
2 jalapeños, finely diced
1 red pepper, finely sliced
1 yellow pepper, finely sliced
3 x 400g (13oz) tins chopped tomato
2 tsp ground cumin
1tsp smoked paprika
1 tsp chilli powder
1 x 210g (7 1/2oz) tin chickpeas, drained
1 x 210g (7 1/2oz) tin red kidney beans, drained
400g (13oz) tin borlotti beans, drained
juice 1/2 lemon
100g (3 1/2oz) feta, crumbled
handful parsley, chopped
toasted pitta, to serve
Fry the onion in the oil to soften, then add the garlic and jalapeños; fry for 2-3 minutes. Add the peppers and fry until soft. Add the tomatoes, cumin, paprika and chilli powder; season. Cook for 5 minutes.
Add the chickpeas, kidney and borlotti beans and 50ml (2fl oz) water; bring to the boil. Make 4 holes in the mix, crack an egg into each and reduce the heat. Cook for 5 minutes or until the eggs set.
Add the lemon juice, feta and parsley. Serve warm with toasted pitta bread.
There are 1,575 steps from the ground floor to the top of the Empire State building.
The world's record for keeping a Lifesaver in the mouth with the hole intact is 7 hrs 10 min.
There are 293 ways to make change for a dollar.
The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123