Matlock / Bakewell gym - Blog
The Woodlands newsletter: Monday 12th May 2020
Monday 11th May 2020
I've had a flurry of messages coming through following the announcement by Boris just now.
"When will the gym be open?"
Well this is down to us. All of us. This is only being spread by us. It doesn't have legs. Or wings. It isn't flying down your chimney or crawling into your mouth while you sleep. No. This virus needs us to spread it through contact with other people or things other people come into contact with. Without us it just dies.
Hopefully this summarises the relevant points:
Step 1: From Wednesday, unlimited outdoor exercise but sticking to social distancing and only with members of your household.
This doesn't include outdoor PT or Bootcamps - but maybe this will change in the couple of weeks. Subject to it being safe.
If all goes to plan, from June 1st, there will a phased reopening of some shops and some movement on primary schools.
If all goes to plan, from July 1st there will be a phased reopening of the hospitality and leisure industry, which I take to include gyms.
This will be subject to our social distancing and hygiene procedures detailed in our Wednesday 29th April 2020 newsletter:
The Irish Government have published a roadmap to ease COVID-19 restrictions and reopen Ireland's economy and society. From May 18, they will start easing restrictions.
If the UK follows a similar process, people can engage in outdoor sporting and fitness activities quite soon.
At this stage, this is entirely speculation - as there could be elaboration on what outdoor sporting and fitness activities entail and we have to do what's in line with limiting the spread of COVID-19 - but we could create an outdoor "gym". Think of it as Darley Dale's answer to Muscle Beach in Venice, LA.
We could continue 1-to-1 PT sessions.
Group PT sessions will take place outside.
Social distancing and hygiene will be maintained.
However, unless the information comes directly from the Government then just ignore it. This is just a possibility based on what Ireland is doing.
This is all down to things going in the right direction regarding the rate of infection and protecting the NHS. Things could happen more quickly. Or they could happen more slowly. Let's keep the R rate down.
We are running our groups, classes and personal training sessions online.
We are offering online coaching, diet plans and workout plans free to all our members.
I would like to say a huge thank you to everyone who has continued with their membership payments to the club. Your amazing support is greatly appreciated.
The income we have received has allowed us to make significant changes while we have been closed, these changes have really improved the club - and you'll see these when we reopen.
We gave our members the following 4 options in regards to their direct debit:
1). Continue to pay your Direct Debit in the normal way, so that your club can retain key staff and continue to invest during this short time. If you are happy with this option, no further action is required by you.
2). Defer your DD for an initial 1 month period, if you choose this option we will respond with a separate email to confirm your next payment date. If the club continues to be closed after this 1 Month term we will contact you again before that payment is due to defer the payment for a further period of time.
3). Continue to pay your DD on the due date, but pay 50% of the monthly amount to support your club.
4). Continue to pay your DD on the due date and the money you pay can be exchanged for 1-2-1 personal training sessions. For example, if you pay £25 per month and we're closed for 2 months, you would get 2 x 45 minute PT sessions. Drop me a message and we can arrange this.
Everybody who sustains their direct debit or standing order (even at 50% of the monthly amount) during this temporary closure will be exempt from all future price increases and will retain any special offers (including our 2-4-1 offer) indefinitely.
Not everybody pays through the same direct debit company. Some people pay by standing order. Please contact me if you're not sure.
As soon as we have more information from the government regarding when we can reopen, we will pass this on to you. I am sure like us, you are desperate to get back to training in the club.
We know that training at home is not as good as training in the club but don't forget that any member whose payments are live or frozen can still have online personal training, either 1-to-1 or in groups.
As we said, we really appreciate all the members that have been able to continue their payments. They have allowed us to invest in the club and ensure we can reopen for you and our staff in the strongest possible position.
If we all abide by the rules the Government will be able to relax these restrictions - and will be hopefully be back to normal.
Stay in touch with us on socials and we will keep you updated.
For any further information please email: firstname.lastname@example.org.
Yours in fitness,
What vegan foods can you eat
The vegan training diet usually includes many of the following foods:
Beans and legumes. These provide a good source of protein and fibre.
Hemp, flax, sunflower, and chia seeds. They contain a good amount of protein and omega-3s.
Quinoa and amaranth. These two pseudograins provide complete sources of protein.
Meat substitutes. Made to look and feel like meat, these products are usually made with soy or pea protein.
Soy products. Examples include tofu, tempeh, edamame, soy milk, and soy protein powder.
Calcium-fortified plant milks and yogurts. These fortified products can help vegans meet their daily requirements for calcium and vitamin D.
Spirulina. This blue-green algae packs a lot of protein, as well as several vitamins and minerals.
Vegan protein powders. The best varieties are usually made from a combination of protein sources, such as peas, hemp, and brown rice.
Nutritional yeast. Used in vegan cooking for its savoury flavour, nutritional yeast is commonly fortified with vitamin B12.
Sprouted grain breads. These provide a good source of protein and complex carbs.
Oats. Oatmeal and oats provide a good amount of protein per serving, as well as some beneficial fiber.
Fruit and vegetables. These are an important part of any vegan diet.
Whole grains and cereals. These can provide a good source of protein, B vitamins, and fiber.
Nuts and nut butters. They can provide a good source of protein when combined with other complementary proteins. Plus, they're a good source of healthy fats.
Tahini. This paste made from sesame seeds provides a good amount of fat and a bit of protein per serving.
Healthy oils. Oils, such as olive, avocado, and hempseed, provide a good source of healthy fats and some essential omega-3s.
Vegan dark chocolate. High in antioxidants, vegan dark chocolate contains some essential vitamins and minerals, such as calcium, iron, potassium, magnesium, and vitamins A, B, and E.
I'm sure all of the above makes sense but if you have any questions please come and ask me.
How do you foam roll?
In a nutshell you place the roller between the floor and the muscle and you use your bodyweight to gently and slowly roll the entire length of the muscle. When you reach that painful spot (HOT SPOT) stop rolling and apply more pressure to the area.
Hold that area until the pain goes away (30 seconds minimum). If the pain does not go away, don't worry, just continue to roll and hit all of your spots.
Remember! These painful areas are around because of years of bad habits, poor posture, injuries etc so they won't go away overnight!
The recommended pace is one inch every 2 seconds on all muscle groups. NO QUICK ROLLING.
Do not roll directly where you feel pain. When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake.
Go indirect before direct. If you find a spot that's sensitive, it's a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions.
Avoid rolling too quickly; your movements on the foam roller should be slow and concentrated. If you roll too fast, your muscles won't have time to adapt to and manage the compression, and you're not going to eliminate adhesions.
If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue.
We're often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller.
If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising.
I hope all of the above makes sense but if you have any questions please come and ask me.
Exercise of the week: The YTWI
This prone back exercise targets and strengthens the muscles in the upper back.
Lie face down on the floor.
Either lift the palms or press back with the back of the hands for 10-30 seconds at a time while making each shape with your arms and body.
Y is the arms apart and overhead.
T is straight out to the sides.
W is with the elbows pulled down so your thumbs are at about your earholes.
The I is trickier with your hands down at your sides by your pockets with the thumbs pointed out. This is basically a cobra.
Press back or lift from the thumb side.
All of these are great for improving the strength and stability of your shoulders and upper back.
Maintain your head and neck in a neutral position.
Look down and keep your chin away from the chest.
30 seconds work.
30 seconds rest.
To progress the workout, increase the work duration in 5 second increments up to 45 seconds.
Increase the rest period proportionately if required.
I hope the above makes sense but if you have any questions please come and ask me.
Smashed Chickpea Scramble
1 Tbsp olive oil
1 sm yellow onion, diced
1 15-oz can chickpeas, drained and rinsed
2 Tbsp low-sodium soy sauce
2 Tbsp freshly squeezed lemon juice
1 Tbsp tahini
1 tsp sriracha
1 clove garlic, minced
¼ c chopped scallions
PLACE chickpeas in medium bowl. Use a fork or potato masher to form a slightly chunky mixture with just a few whole chickpeas remaining. Add the soy sauce, lemon juice, tahini, sriracha, and garlic and mix well. Set aside.
SAUTE onion in olive oil over medium heat until translucent, 5 minutes. Add the chickpea mixture, stirring occasionally, for 10 to 12 minutes, or until flavors are blended and some parts of the mixture have become browned and crispy. Garnish with the scallions. Serve hot.
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The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123