Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 30th September 2019

Monday 30th September 2019


Let's get this straight - transforming your body won't be easy, but it will be definitely worth it.

Body transformations may vary depending on the goal a person is trying to achieve: it can be weight related (if you want to lose or gain some kilos), muscle mass related (if you want to gain muscle mass) or health related - get fitter, faster or stronger.

Good personal trainers know some tips and tricks, how to make this process smoother for their clients, so definitely consider getting some help.

It would be so much easier if someone would define what body transformation actually is.

Actually, there is no straightforward answer to that!

As each person is different, the concept of body transformation also depends on unique individual factors.

For some people, body transformation might mean losing 30 kg of fat, gain 10 kg of muscle mass or do both, while for others losing 2 kg of fat is more than enough and makes a lot of difference.

This perfectly illustrates that single explanation cannot clarify such a complex concept.

Losing weight can reduce your risk of some potentially serious health problems.

This clearly represents the importance of transforming your body. Staying active is the best way to live long, so why wait?

Begin your body transformation now.

Personal trainers will challenge you. Are you getting bored with your fitness routine? Have you progressed beyond the exercises you know and have plateaued in your fitness? A Personal Trainer is what you need to take you to the next level, and continuously challenge your abilities.
Don't think you can lift that medicine ball?

Positive you won't fit back into your favourite dress?

Doubt you'll be able to compete in a charity run next year?

A Personal Trainer is your life coach, nutrition guide and encourager all in one, and without them your fitness goals are that much harder to achieve. So what are you waiting for? Find a professional Personal Trainer today to help achieve your fitness goals.

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.

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 sessions free

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

Only £76 (£92 for non-members).
SAVE £23
3 weeks gym membership.

Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 3 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, group personal training & 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.



Quad dominant exercises

A quad dominant exercise is any exercise where the primary mover is your quadriceps (think squats).

Specifically, the most common examples of quad dominant movements are:

Front Squats
Split Squats
Step ups
Leg Press

You should care about movement patterns is for the purpose of preventing common weight training injuries and imbalances caused by typical bad exercise selection.

Exercise selection can get a little trickier with the lower body as there is a lot of overlap between quad dominant and hamstring dominant movements. But, generally speaking, for each quad dominant movement there should usually be a hip/ham dominant movement too.

And not only should the amount of exercises for each opposing movement pattern be equal, but the amount of volume (sets/reps) done should be pretty close (if not exactly) the same as well.

This doesn't necessarily always have to balance out during each individual workout if that's not how your program is set up.

For example, if your workout routine is designed in a way where you ARE training opposing movement patterns in the same workout, then the amount of volume and exercises for each should indeed be pretty equal and balanced in that specific workout.

But if your workout routine is designed in a way where you are NOT training opposing movement patterns in the same workout, then the goal is to ensure that the amount of exercises/volume for each ends up being pretty equal and balanced over the course of the week.

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

Effort and intensity are nothing without consistency

It's a hard pill to swallow - but there are people out there (including myself, at one point) who love to do marathon workout sessions that leave them lying like pancake all flopped on the floor afterwards. Sometimes they do it to "make up for" not training the week before, or for other silly reasons.

Ultimately, all this does is leave you so sore you can't work out for another five days, setting you back all over again.

Train consistently, find the "minimal effective dose" that will provide you the results you want to see, and just keep plugging away.

What is the minimal effective dose? Well, for each of bigger muscle groups (chest, back, quads and hams) do about 60-120 total reps per week.

For each of the smaller muscle groups (Biceps, triceps, traps, each of the delt "heads" and calves) do about 30-60 total reps per week.

Assuming you do 5 to 12 reps set, the minimal effective dose would be 8 total sets per week for each of bigger muscle groups and 4 total sets per week for each of the smaller muscle groups.

If you focus on this process regularly, the results will take care of themselves.

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

Vary your caloric intake

Here's the thing about the human body: It's much smarter than you think.

If your daily caloric target is 1500 calories and you hit that number consistently every single day, your body is going to recognise it and your metabolism will start to plateau (so to speak).

If you want to "trick" your body into jumpstarting your metabolism again, all you need to do is vary that daily caloric intake to keep it guessing.

Try consuming 1,200 calories one day and 1,800 the next.

As long as it all balances out, you should be fine - and there's a good chance your increased rate of metabolism should help you burn fat faster.

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
4 eggs
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.


Useless Facts

If you went out into space, you would explode before you suffocated because there's no air pressure.

The only real person to ever to appear on a pez dispenser was Betsy Ross.

Mike Nesmith's (the guitarist of The Monkeys) mom invented White Out.

Only 6 people in the whole world have died from moshing.

In a test performed by Canadian scientists, using various different styles of music, it was determined that chickens lay the most eggs when pop music was played.

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