Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 17th June 2020

Wednesday 17th June 2020

Hi,

Most of us know the many physical benefits of exercise: weight control, lower blood pressure, reduced risk of diabetes, and increased energy, just to name a few.

But what about the psychological benefits of exercise?

Because I'm not afraid to admit that this lockdown has had an impact on my mental health and I know I'm not alone. In the last couple of weeks, come of my clients are opting to talk instead of train. Sometimes that's just how it is when you're a PT; people will confide in you about things they wouldn't necessarily tell their friends, family, co-workers or partners

Exercise is proven to ease symptoms of depression and anxiety to keeping your memory sharp.

There are five psychological benefits of physical activity:

1). Help for depression and anxiety:

Exercise is a scientifically proven mood booster, decreasing symptoms of both depression and anxiety.

Physical activity kicks up endorphin levels, the body's famous "feel good" chemical produced by the brain and spinal cord that produces feelings of happiness and euphoria.

Even just moderate exercise throughout the week can improve depression and anxiety, so much so that some doctors recommend trying out an exercise regimen for these conditions before turning to medication.

2).Decreased stress

Another mental benefit of exercise is reduced stress levels—something that can make us all happier. Increasing your heart rate can actually reverse stress-induced brain damage by stimulating the production of neurohormones like norepinephrine, which not only improve cognition and mood but improve thinking clouded by stressful events. Exercise also forces the body's central and sympathetic nervous systems to communicate with one another, improving the body's overall ability to respond to stress.

3).Increased self-esteem and self-confidence

From improving endurance to losing weight and increasing muscle tone, there's no shortage of physical achievements that come about from regular exercise. All those achievements can all add up to a whopping boost of self-esteem - and the confidence that comes with it.

You may not set out for better-fitting clothes, a slimmer physique, and the ability to climb a hill without getting winded. This often happens before you even realise it. It's just one of the many benefits of physical activity that boost your body, mind, and spirit.

4).Better sleep

If you have trouble getting a good night's sleep, exercise can help with that, too. Physical activity increases body temperature, which can have calming effects on the mind, leading to less sheep counting and more shuteye.

Exercise also helps regulate your circadian rhythm, our bodies' built-in alarm clock that controls when we feel tired and when we feel alert. (Although improved sleep is a psychological benefit of exercise, sleep experts recommend not exercising close to bedtime.)

5).Brain boost

From building intelligence to strengthening memory, exercise boosts brainpower in a number of ways. Studies on mice and humans indicate that cardiovascular exercise creates new brain cells - a process called neurogenesis - and improve overall brain performance.

Exercise also prevents cognitive decline and memory loss by strengthening the hippocampus, the part of the brain responsible for memory and learning. Studies also prove that physical activity boosts creativity and mental energy. So if you're in need of inspiration, your big idea could be just a walk or jog away.

We are offering online coaching (groups and 1-to-1), diet plans and workout plans free to all our members. So please please please message us with your requirements.

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 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: woodlandsfitness@yahoo.co.uk.

Yours in fitness,

Giles


Is there protein in nuts and seeds?

Nuts and seeds rank third because of the package that their protein comes in. While they are absolutely a great addition to a balanced diet, they are higher in fat and calories so should be consumed mindfully. On the flip side, they are wonderful in helping to ensure plant-based eaters do actually get enough unsaturated fat and calories. Nuts and seeds contain high levels of protein and are a better source of iron than whole grains.

Quinoa
Quinoa, like soy, is an example of a complete plant-based protein source. It's a great alternative to oats in porridge (and more nutritious than cooked oats), a delicious addition to soups and stews and a yummy salad base in place of pasta or rice. You'll find 8.2g of protein and 15.4% of your iron RDA in a cup of cooked quinoa

Hemp seeds
Another complete protein source, adding ¼ cup of hemp seeds to your porridge or a stir fry boosts your protein intake by 12.5g and provides 18% of your RDA of iron too. They are also a great plant-based source of omega 3.

Flax seeds
Flax seeds are similar to hemp seeds in their nutritional make-up. ¼ cup contains: 8g protein, 13% of your RDA of iron, 12g of fibre and antioxidants.

Almonds
Almonds are incredibly nutrient-dense: 1 oz (28.5g or 23 kernels) provides you with 21g of protein and 37% of your RDA of Vitamin E. However, the same amount also contains 14g of fat (of which 13 g is unsaturated and only 1g is saturated). Therefore, almonds are a protein package to consume regularly but mindfully as part of a balance diet.

Pistachio nuts
Half a cup of pistachio kernels contains 13g of protein; they are lower in calories than almonds and contain roughly the same amount of both saturated and unsaturated fats. They are a great source of iron, magnesium and manganese too.

Sunflower seeds
Sunflower seeds are another easy win. Add a handful to cereal, stir-fries or salads to boost your protein, fibre and iron intake. ¼ cup of sunflower seeds yields 6.25g of protein, 12% and 7.25% of your RDA of fibre and iron respectively.

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


Do you know what the "minimum effective dose" is?

Understand that the minimum number of sets and reps you need to perform to maintain your results.

Days in between sessions should be used for activities you enjoy (playing a sport, taking a walk, attending a class at WFC), time permitting. The optimal training volume is:

Bigger muscle groups (e.g. chest, back, quadriceps, etc.): 60-120 total reps per week

Smaller muscle groups. (e.g. biceps, triceps, calves, etc.): 30-60 total reps per week

Assuming 6-12 reps in most hypertrophy workouts, this volume would be 7-14 sets per week for bigger muscle groups and 4-7 sets for smaller muscle groups.

So if you trained each body part 2x per week on an upper/lower split using the lowest volume, your upper body workout would consist of...

Chest: 4 sets
Back: 4 sets
Shoulders: 4 sets
Biceps: 2 sets
Triceps: 2 sets
Total: 16 sets

If you kept rest periods short, throw in some supersets, you could get this done in under 25 minutes.

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


Exercise of the Week: Bent Over Dumbbell Row

Assume a standing position while holding a dumbbell in each hand with a neutral grip.

Hinge forward until your torso is roughly parallel with the floor (or slightly above).

Begin the movement by driving the elbows behind the body while retracting the shoulder blades.

Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.

Repeat the move for 10-15 reps before switching sides. Complete 3-4 sets.

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


One pan halloumi veggie traybake

Ingredients:

1 large red onion, chopped into bite-sized pieces
3 mixed peppers, chopped into bite-sized pieces
1 large aubergine, chopped into bite-sized pieces
1 tbsp extra virgin olive oil, plus extra for drizzling
250g/9oz halloumi cheese, sliced
small handful fresh basil
freshly ground sea salt and black pepper

Method:

Preheat the oven to 220C/200C Fan/Gas 7.

Spread the vegetables across a large baking tray and toss with the oil and a generous amount of salt and pepper.

Roast for 25 minutes, or until the vegetables are slightly browned and tender.

Heat the grill to it's highest setting.

Remove the tray from the oven and give it a big toss. Lay the halloumi slices on top of the vegetables, seasoning each with black pepper and an extra drizzle of olive oil.

Transfer the tray to the grill and cook for a further 5 minutes, or until the cheese has just started to turn golden brown.

Roughly tear the basil leaves and scatter over the halloumi bake just before serving.

Enjoy!


Useless Facts

Over 1,000 birds a year die from smashing into windows!

The state of Florida is bigger than England!

Dolphins sleep with one eye open!

In the White House, there are 13,092 knives, forks and spoons!

Recycling one glass jar, saves enough energy to watch T.V for 3 hours!



The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk