Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 28th October 2019

Monday 28th October 2019


Why do people keep falling for the newest fad diet?

What is always making us search for the diet that is going to work and work fast?

Do we always seem to find ourselves needing to lose 10lbs?

So many of you need to change your whole outlook on what healthy looks and feels like.

There is no shortage of fad diets, there never has been actually and I find that each and every one of these fad diets has manifested into a craze.

How many people do you know right now that are on a low-carb, high-fat diet?

Lots of folk!

It is not to say that these diets do not work, they do, they are successful in quick weight loss and successful for those who have a significant amount of weight to lose.

The thing though is 99% of the time, these diets are not sustainable.

A bigger problem is that most of the time people re-create versions of popular diets that have steered away from the purpose or method of the diet itself.

This is something I've written about numerous times - but when you're choosing a diet, always use the "Can I eat that way for the rest of my life?" Test.

This will help you to determine if a nutritional plan is part of a lifestyle change you will be able to follow - in one form or another - forever.

Is it a way of eating you can comply with indefinitely?


Well sack it off. Avoid. Get rid. Run away.

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

A personal trainer can help you to lose stubborn fat. It can become increasingly challenging to lose fat as we age.


Four main reasons: loss of calorie burning muscle tissue, increase in caloric intake, decreased activity levels, and changes in hormone balance.

A trainer can help you build and maintain muscle mass, increase caloric expenditure and refer you to the proper specialists to address any medical issues such as hormonal imbalances that may be impeding your success.

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:

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 5 x 45 minute PT sessions and get 2 x 45 minute PT sessions free

Yes, that's 7 x 45 minute PT sessions for the price of 5

Only £95 (£115 for non-members).

SAVE £20

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.

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.



What Is The Right Way To Lose Fat?

People regularly ask me about what Is The Right Way To Lose Fat and What should they Eat.

The goal of any weight loss, pound-shedding, "trimming,' or whatever-you-label-it program is to lose body FAT. How much overall body weight you lose is irrelevant. As such, you should get rid of your weight scale.

Or put it in the shed.

Or the loft.

You only need to focus on your body composition: the fat to muscle ratio.

There's so much nonsense floating around out there so it's no wonder so many of you are confused. Which one is the easiest to follow? Which one is financially affordable? Which one is the most effective? Ultimately, which one will help you to lose fat?

I'm a personal trainer, not a dietician, so I cannot offer you specific advice on what you should be consuming. However, next week I will provide you with a list of the 20 most weight-loss-friendly foods on the planet.

In this newsletter and next week's newsletter I will outline some of the most recent issues and arguments in the fat loss world, such as:

1). Is it simply creating a calorie deficit, so your body is forced to tap into adipose fat?
2). Is a calorie a calorie regardless if it comes from protein, carbohydrate, or fat?
3). Regarding the last question, what is better: a high carb/low fat or a low carb/high protein diet?
4). What about the glycemic content of carbs and blood sugar levels?

There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). We all know this. But what guarantees the weight loss to be fat only? Consider these facts:

1). It is a long-standing fact that a pound of fat equals 3,500 calories.

2). A pound of muscle equals only 600 calories.

3). People with a higher percent of body fat will lose more fat and retain more muscle with a

4). significant calorie deficit.

5). People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit.

Let's do some math. A 500 calorie deficit per day over one week could result in two outcomes:

1). A loss of one pound of fat (3,500/3,500 calories = 1)
2). A loss of nearly six pounds of muscle (3,500/600 calories = 5.8).

The loss of muscle is not desirable. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level.

If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. As you become leaner - or if you are relatively lean to begin with - the calorie deficit needs to be adjusted to preserve lean tissue.

This also explains why it is so difficult to shed those elusive few pounds to get completely "ripped.'

A Moderate Caloric Deficit - 20% of your daily calorie allowance - is the best choice for losing weight successfully. You'll end up maximizing fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

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.

Don't do the same exercises over and over again

When you do the same workout routine over and over, your body gets used to it and it becomes easier.

Deadlifts might have been challenging at one point, but pretty soon your muscles become familiar with that motion. Your body will uses less energy to complete this task that at one point had you huffing and puffing your way to your car.

Mix it up.

By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom!

Try one of our group personal training sessions or try one of the workouts in these newsletters!

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

Slow Cooker Brisket and Onions


1 tablespoon olive oil
1 1/2 pounds yellow or red onions (about 2 large onions), sliced into half moons
3 1/2 pounds beef brisket
Coarse kosher salt and freshly ground black pepper
6 cloves garlic, minced
2 cups beef broth
2 tablespoons Worcestershire sauce
1 tablespoon soy sauce (or tamari, if gluten-free)


Heat a deep sauté pan or cast iron skillet over medium heat with the olive oil.

Add the onions and cook on medium-low to medium heat, stirring frequently, for about 20 minutes or until the onions have caramelized lightly.

While the onions are cooking, take the brisket out of its packaging and pat it dry. Season the meat generously with salt and pepper.

Heat a large skillet or sauté pan over medium-high heat and turn on your vent or fan, if you have one. Sear the brisket until a golden brown crust appears on both sides of the meat. Remove and place in a slow-cooker insert, fatty side up.

Sprinkle the minced garlic over the meat. When the onions are lightly browned, pile them on top and around the meat.

Mix the broth, Worcestershire sauce, and soy sauce, and pour into the slow-cooker insert.

Cover and cook in the slow cooker on LOW for 6 to 8 hours or until the brisket is very tender. Let rest for at least 20 minutes before serving in the slow cooker set on WARM.

If your slow cooker doesn't have a WARM setting, transfer to a baking dish and cover tightly with foil while resting.

The brisket can be sliced or shredded immediately and served with the onions and juices.

Or let the meat cool then refrigerate overnight. Before reheating, scrape away and discard the layer of fat that has formed around the meat.


Useless Facts

Deborah Winger did the voice of E.T.

Kelsey Grammar sings and plays the piano for the theme song of Fraiser.

Thomas Edison, acclaimed inventor of the light bulb, was afraid of the dark.

In England, the Speaker of the House is not allowed to speak.

You can sail all the way around the world at latitude 60 degrees south.

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