Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 14th October 2019

Monday 14th October 2019


Take a look around - TV ads, social media, even adverts on the streets and buses are simply shouting how easy and fast you can transform your body.

In January you can expect the ads about 'New Years resolutions' and in September all you can see are posters with 'Back from holiday - back on track resolutions'.

What it usually does, it provokes guilt and anxiety, leading to low self esteem and frustration.

Doesn't matter, what the ad tries to sell, it sells a bunch of those negative feelings in addition to the products or services it promotes.

All these ads from fitness supplements companies simply shout how easy it is to pop a pill and get such an amazing physique as the model on the ad.

Don't be fooled: there is no magic pill to help you get fit overnight.

There is no easy way to achieve something truly valuable, such as a healthy and fit body.

Start exercising.

Join a gym.

Lift weights.

Do some HIIT.

Take the stairs instead of the elevator.

Go for a walk.

Choose a healthier meal at lunch today.

As Nike keep saying, just do it!

And keep doing it.

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

A personal trainer puts the "personal" in your training.....

A skilled trainer will assess your specific needs, injuries, health conditions or training goals (that 10km race you're dreaming about, for example). The trainer will then develop a personalized plan with clear timelines and short-term achievement goals that will safely and effectively enable you to succeed.

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 10 x 30 minute PT sessions and get 4 x 30 minute PT sessions free...

Yes, that's 14 x 30 minute PT sessions for the price of 10

Only £130 (£170 for non-members).
SAVE £40
7 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within 7 weeks.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

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.



3 Week Diet plan

In past newsletters I have discussed my "Can I eat that way for the rest of my life?" test.

In summary, when you're choosing a diet, always use the "Can I eat that way for the rest of my life?" test.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless.

Well, this diet plan doesn't adhere to that.

But sometimes, you can bend the rules.

Or just ignore them.

In this context, they're my rules and I will do exactly as I choose.


So....the objective of this 3 Week Diet plan to cleanse the body of all sugar and alcohol before gradually start adding elements back in to reset the body and stabilise hormones.

This challenge will get rid of the cravings and clean out your system. It's just a temporary diet structure before you phase other food groups back in.

It will be a tough 3 week challenge - if you choose to accept it.

Following are the rules specifically laid out for each week...

Week 1:

No Sugar (including fruit), No Dairy, No grain, No legumes and definitely No alcohol!

No sugar includes artificial sweeteners, stevia, honey, agave.

This is a list of what you can have:


Artichoke, Beet greens, Peppers, Brussel sprouts, Carrots, Celery, Cucumber, Eggplant, Onions, Mushrooms, Onions, Parsnip, Radish, Turnip greens, Asparagus, Beets, Broccoli, Cabbage, Cauliflower, Endive, Lettuce, Mustard Greens, Parsley, Spinach, Tomato and Turnips.


All fish, shellfish, any game meat, eggs, lean pork, lean beef and lean poultry.

Don't have any processed lunchmeat or bacon.


As you are cutting out sugar and fruit you will need fat as energy (but don't overdo the fats):

Olive oil, coconut oil, avocado oil, almond oil, walnut oil, flaxseed oil, almonds, cashews, pecans, pine nuts, pumpkin seeds, sunflower seeds, macadamia nuts, pistachios, sesame seeds and walnuts.

Week 2:

This week everything stays the same, but you can start reintroducing fruit every other day.

You can also start adding back in sweet potato and squash.

As for proteins you can add back in nitrate free bacon.

Fruit (I have only listed the most popular):

Apple, avocado, blackberries, raspberries, bluberries, strawberries, nectarine, peaches, plums, cranberries, grapes, melon(all), lemon, pomegranite, rhubarb, watermelon, apricot, banana, cherries, pears, figs, kiwi, lime and coconut (considered a fat).

Acceptable legumes:

Sweet potato, pumpkin and squash.

Week 3:

This week is all about maintaining. You have now been strict Paleo for 2 solid weeks. The cravings should be subsiding or gone.

You should feel pretty good! If you need energy add in a little more fat or protein. There are no more daily restrictions on fruit but your body should not want as much.

On Saturday you can have a cheat meal - but be careful as any alcohol or sugar or grains will put your body in turmoil.

In week 4 onwards, you can start phasing in the foods not allowed in weeks 1-3. As long as you're consuming a healthy amount of calories by eating nutritious foods and exercising more, you'll lose weight at an appropriate speed for your body.

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

Intensity is better than duration

Training for 30 minutes can be just as effective as training for longer - IF you put the effort in. Intensity is better than duration: in a 30-minute session you will be able to put more intensity into your workout. In a longer session your energy levels are likely to start dropping and you won't be able to put in as much continuous effort. The body responds better to intensity rather than duration - so you will see better results quicker.

A typical session could include 20 minutes of resistance training and 10 minutes of HIIT. Although 10 minutes doesn't seem very long, if you put a lot of intensity into the 10 minutes the benefits will just be the same than if it was for much longer.

The more intense the workout, the more calories per minute the body will burn, resulting in a much stronger post-exercise reaction.

The following 30 minute PT offers are available:

4 x 30 minute PT sessions

4 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All sessions must be used within 4 weeks.

In These 30 minute sessions you will be given a 10 minute warm up (including foam rolling and core activation exercises) to do before your session and a 5 minute cool down (foam rolling and stretching) to be done on your own giving you a 45 minute workout.

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

So you've heard of EMOM?

If you haven't, EMOM (Every Minute on the Minute) is a training protocol where you complete a specific set of movements or exercises every minute, then rest until the end of the minute, then you start again once the next minute starts.

Typically, EMOM workouts will range from 10 to 30 minutes in length. You'll normally do 3 to 5 reps per minute. So, for a 10 minute EMOM, you could do 10 rounds of 5 reps of a designated movement or set of movements.

Well, I like to tinker with other people's concepts and ideas.

Since this whole Brexit debacle, it's how I get my kicks.

So can everybody give a very warm welcome to EFFSOFFS...?

This stands for Every Forty Five Seconds on the Forty Five Seconds.

Catchy, huh?

So this new - albeit hideously dissimilar (because the fitness industry is fantastic at repackaging the same old crap and presenting it to people as if it's new and exciting!) - training protocol is where you complete a specific set of movements or exercises every forty five seconds, then rest until the end of the forty five seconds, then you start again once the next forty five seconds starts.

This concept works well for up to 8 reps. If you use a 2/0/10 tempo, these 8 reps will take up to 24 seconds, leaving you with 21 seconds for rest for each set.

This type of training increases strength endurance and improves both cardio and strength. It is also very effective for burning fat. It is a very time-efficient style of training.

Because some people say they don't have time to train.

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

Quinoa, Black Bean And Pumpkin Soup


1 tablespoon olive oil
1 onion diced
5 cloves garlic diced
1 red chilli pepper diced
3 cups cubes pumpkin
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes
1/2 cup quinoa
20 ounce can black beans rinsed and drained
5 cups vegetable broth
2 bay leaves
For garnish:
1 avocado cubed
Handful cilantro diced
1 lime cut into wedges


Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chilli pepper and cook until aromatic.

Add pumpkin and spices and cook for a couple minutes.

Add 2 cups of the vegetable broth and quinoa. Bring a boil and cook for 5 minutes before adding the remaining vegetable broth. Bring to a boil.

Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.

Served garnished with cilantro, avocado and lime juice.


Useless Facts

Koala is Aboriginal for "no drink".

Shakespeare spelled his OWN name several different ways.

The first contraceptive was crocodile dung used by the ancient Egyptians.

A signature is called a John Hancock because he signed the Declaration of Independence. Only 2 people signed the declaration of independence on July 4. The Last person signed 2 years later.

Arnold Schonberg suffered from triskaidecaphobia, the fear of the number 13. He died at 13 minutes from midnight on Friday the 13th.

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