Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 11th November 2019

Monday 11th November 2019


Visualization is key.

Imagine what your body will look like after your transformation.

Think about it every morning.

Think about your new body with every glass of water you take.

Imagine it before ordering something in a restaurant or a bar.

The more you think of it, the more realistic it will seem and the more dedicated you are going to become.

Imagine how you will feel inside your new body.

Imagine what clothes you can choose to wear.

Where would you go and what activities would you take on?

Because the body your visualise is a reality - IF you put the work in and you're consistent with your calorie deficit and resistance training.

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

A personal trainer can set the stage for a healthier future. There is little any physician, personal trainer or pill can do for you, other than what you can do for yourself.

Being willing to make real long-term changes in your life is an inside job. Hiring a qualified trainer, even temporarily, can set the stage for a healthier, happier and more functionally active future.

We all want to be healthy and happy well into our senior years. Why not let a qualified and certified personal trainer get you started in the right direction and spark your internal drive to continue your health and fitness program on your own with "revitalizing" check-ups every 3 to 4 weeks.

After all, while our top ten reasons to hire a trainer are important, the number-one reason will always be your health and vitality!

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.



High glycemic carbs

In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Low glycemic carbs take longer to digest, thus produce a smaller and slower rise. A rapid rise in blood sugar means:

More insulin is released. A high insulin level promotes a quick storage of sugar in muscle and the liver. It also inhibits the hormone glucagon, which normally tells the body to burn stored fat.

Obese people tend to be "sugar burners'- they mainly burn stored glycogen. Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. Thus, fat stores do not get touched and usually grow larger.

Blood sugar levels then drop quickly, leaving you hungry sooner. Suddenly, the body needs more fuel.

But because glucagon is still in short supply, the body does not tap into its fat supply for energy. The inevitable result? Hunger. You will eat again, needlessly, which can lead to increased fat gain over time.

Facts to consider:

1). Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.

2). Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains.

3). The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. So, one can over-consume even low glycemic foods.

4). Most people usually eat foods in combination. The fat and protein also consumed at feedings can help lower the overall glycemic level.

5). Not all simple sugars are high glycemic. Fruit, for instance, contains the simple sugar fructose. Fructose has a slow rate of digestion and absorption and thus a lower glycemic response.

Moderate and high glycemic foods are recommended during and after exercise. Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.

Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide.

I'm sure all of the above makes sense but if you have any questions please come and ask me.

Don't eat too many calories


That's the magic secret.

Right there.


Don't eat too many calories.

But you know this, right?

If not: a calorie deficit is required for weight loss. This means you need to burn more calories than you consume.

For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss. However, the calorie deficit needed varies from person to person.

You may feel as though you're not eating very many calories. But in fact, most of us have a tendency to underestimate and under report what we eat.

In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day.

You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.

I'm sure all of the above makes sense but if you have any questions please come and ask me.

What are the reasons for sub-par results?

There are several factors that could led to sub-par results in the gym. For example, those following a training program that is a little too generic in nature could lose ground on their training progress simply because their workout isn't optimal for their goal or body type.

Other reasons include inadequate nutrition, poor form or simply incorrect exercise selection.

But perhaps the most frustrating cause of poor results is over training, simply because the more you do the worse the cycle gets.

Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover.

Counter intuitively, training too hard in the gym can actually make it harder to get to sleep.

If you are going to bed tired yet laying there unable to get to sleep and this coincides with an increase in training frequency or vigour, the chances are that you are over training.

How do you know when you are overtraining?

Mild overtraining syndrome is basically the same as having the flu: you feel rundown, and getting out of bed in the morning is tough. In extreme cases, when the body's requests for recovery continue to be ignored, long term neurological, hormonal and muscular symptoms could occur.

The balance between training hard and resting is always going to be a juggling act. It takes time to get to know your body and what its capable of. Once you learn to identify the signs of overtraining syndrome you'll be able to strategically reign back your training in order to recover and come back harder another day.

The top five signs to look out for:

1). Elevated Resting Heart Rate
2). Insomnia
3). Emotional Changes
4). Muscular Soreness
5). Poor Performance

Make sure you don't ask too much of your body and always allow for adequate rest.

Best practice is to take a few days away from the gym in order to recover and let your hormones and central nervous system restore their equilibrium. The supplement ZMA can also help improve your quality of sleep.

Importantly, it's not to be confused with mere tiredness, which is to be expected whenever you are engaged in a comprehensive workout regime.

I'm sure all of the above makes sense but if you have any questions please come and ask me.

Spicy vegan black bean soup


3/4 cup water (or 2 tablespoons olive oil; if not oil-free)
1 red onion, chopped
1 clove garlic, minced
1/3-1/2 jalapeño, finely chopped, to taste (optional)
2 medium-sized carrots, chopped
1 red bell pepper, chopped (or any color)
4 teaspoons ground cumin
2 teaspoons chili powder
1/4 teaspoon red pepper flakes, to taste (optional)
1 15 oz. can organic sweet corn, drained and rinsed
3 15 oz. cans organic black beans, drained and rinsed
4 cups low-sodium vegetable broth
1/2 lime, juiced
1/4 cup cilantro
sea salt & pepper, to taste
toppings: avocado, crushed tortilla chips, jalapeño, cilantro, dairy-free cheese


Heat the water (or oil, if preferred) in a soup pot or large dutch oven over medium heat.

Stir in the onions and garlic, with a pinch of sea salt and pepper.

Cook, stirring occasionally, until the onions are translucent.

Stir in the jalapeño, carrot, red bell pepper, cumin, chili powder and red pepper flakes. Cook until vegetable are soft, about 7-9 minutes.

Pour in the beans, corn and broth. Bring to a slow boil over medium-high heat then reduce to a gentle simmer.

Cook until the beans are soft and the broth has lots of flavor, about 20 minutes. Turn off heat.

Using a hand immersion blender, blend about half of the soup, still leaving whole beans in tact.

Blend more for a smoother texture or less for a chunkier texture, depending on preference.

This step is optional; you can also blend half in a regular blender, making sure to let out the steam, to prevent a soup explosion as it gets very hot.

Pour it back into the soup pot.

Stir in lime juice and cilantro and taste test to see if it needs more salt or pepper. Adjust accordingly.

Serve with your favourite toppings!


For an even heartier soup, add in brown rice or quinoa!

Leftovers can be refrigerated up to 4 days or frozen.


Useless Facts

The longest one-syllable word in the English language is "screeched."

All of the clocks in the movie "Pulp Fiction" are stuck on 4:20, a national pot-smokers hour.

"Dreamt" is the only English word that ends in the letters "mt."

Almonds are a member of the peach family.

Winston Churchill was born in a ladies' room during a dance.

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