Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 22nd March 2021

Monday 22nd March 2021


Only 21 days to go.

Cases have dropped to just over 5,000 cases a day (from 60,000+ a few weeks ago), deaths have dropped by nearly 22% and hospital admissions have dropped by nearly 22% to just 440 a day. As at the 21st March, nearly 28 million people have been vaccinated.

The first article is about how you can reduce body fat without losing weight? If you're a regular reader of these newsletters you'll know my disdain for chasing weight loss. There are MUCH better ways to gauge body transformation success.

The second article is about eating breakfast every day. Again, regular readers of these newsletters might know that I'm a fan of Intermittent Fasting, but it's not for everyone, and there isn't a one size fits all approach to getting the results you crave. So I've pre-fixed the article with a disclaimer. Yes, I know the world is sometimes scary and contradictory.

The exercise of the week is a burpee to chin-up. If you have a pull up bar at home this is something you can work in until the gym is back open (but - if you're okay with doing Zoom sessions - we are still very much "open" as a business).

The recipe of the week is slow cooker paella.

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


As there is a definite end to this pandemic in sight, here are some special offers to look forward to:

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

Student prices are only for students in full time education.

Supervised Gym Sessions

As conventional classes are temporarily on ice, we are offering supervised gym sessions instead. Turn up at the usual times, get a workout and one of us will be around to help you.

There will be 43 supervised gym sessions each week. Let me know in advance if you want to train a specific body part.

We can offer 30m workouts: these are condensed versions of our normal sessions, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

Here is a list of our supervised gym sessions:

Supervised Gym Sessions membership prices:

This membership includes unlimited gym use.

12 months: £30pm
3 months: £33pm
1 month: £36pm


For single prices, please check our special offers:

Personal Training:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

30 minutes: £13 (£17)
45 minutes: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.

All of our PT packages include:

GROUP PT membership.
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.



How Can You Reduce Body Fat Without Losing Weight?

Well I'm glad you asked.

Before I begin, let me point out that this is a gross over-simplification.


To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat, which isn't always possible for most people.

Bodybuilders might bulk up to build muscle, then slim down to lose extra body fat, which can be an easier, more effective way to go about this than trying to do both at the same time.

The end result is that you weigh the same as before but you have more muscle, less body fat and you look leaner.

To maintain your current body weight, a woman typically needs between 12 and 13 calories per pound of body weight if she doesn't exercise; between 14 and 15 calories per pound if she's moderately active and about 16 calories if she's very active. Men usually need between 14 and 18 calories per pound, depending on their activity level.

Each pound consists of about 3,500 calories, and you can only gain about half a pound of muscle per week, so you'll need to eat an extra 250 to 500 calories per day while trying to gain weight in the form of muscle. It's most likely you'll also gain some fat in the process, however.

Once you've built up your muscle and are ready to lose fat, you then go on a reduced-calorie diet, cutting 500 to 1,000 calories per day to lose weight at a healthy rate of 1 to 2 pounds per week, while continuing to exercise to lose fat so you can return to your previous weight.

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

Try Eating Breakfast Every Day

Okay, I intermittent fast, so I typically eat between 12 noon and 8pm. But, like everything, it doesn't work for everyone. These newsletters are, ideally, a discussion of things you can try. You've gotta kiss a lot of frogs until you find a dietary regime or a workout that you click with for long term weight loss and weight management success.

But anyway, for some of you, eating breakfast may assist you with your weight maintenance goals.

Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients.

Furthermore, eating breakfast is one of the most common behaviours reported by individuals who are successful at maintaining weight loss.

One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least one year reported eating breakfast every day.

However, while people who eat breakfast seem to be very successful at maintaining weight loss, the evidence is mixed.

Studies do not show that skipping breakfast automatically leads to weight gain or worse eating habits.

In fact, skipping breakfast may even help some people achieve their weight loss and weight maintenance goals.

This may be one of the things that come down to the individual.

If you feel that eating breakfast helps you stick to your goals, then you definitely should eat it. But if you don't like eating breakfast or are not hungry in the morning, there is no harm in skipping it.

Those who eat breakfast tend to have healthier habits overall, which may help them maintain their weight. However, skipping breakfast does not automatically lead to weight gain.

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

Exercise of the week: Burpee to chin-up

Position yourself under a pull-up bar.

Lower your hands to the floor and jump your feet back into the top of a press-up position. Hop your feet back, then drive up to jump up explosively and grab the bar with palms facing you while pulling yourself up into a chin-up.

Lower slowly under control, then drop to the floor for the next rep.

Try 3-4 sets of 5-10.

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

Recipe of the week: Slow cooker paella


2 tbsp olive oil
4 skinless, boneless chicken thighs , thickly sliced
240g chorizo ring, sliced
1 onion , sliced
2 garlic cloves , crushed
1 tbsp sweet smoked paprika
pinch of saffron (optional)
150ml white wine
300g paella rice
400g can chopped tomatoes
400ml chicken stock
150g frozen peas
200g fresh or frozen raw king prawns , peeled
½ small bunch of parsley , finely chopped
lemon wedges and crusty bread, to serve (optional)


Set the slow cooker to low. Heat the oil in a frying pan over a medium heat and fry the chicken and chorizo for 7-10 mins until golden.

Transfer to the slow cooker using tongs. Add the onion to the pan and fry for 5-7 mins, or until just softened. Stir in the garlic, paprika and saffron, if using, and cook for 2 mins.

Pour in the wine and simmer until reduced by half. Tip into the slow cooker with the rice, tomatoes and stock. Season. Cover and cook for 1½ hrs.

Add the peas and prawns and cook for 30 mins more. Check the rice is tender; if not, cook for another 15-30 mins.

Scatter over the parsley and serve with lemon wedges and crusty bread, if you like.


Useless Facts

In Aspen Colorado, you can have a maximum income of $104,000 and still receive government subsidized housing.

Honking of car horns for a couple that just got married is an old superstition to insure great sex.

Dr. Kellogg introduced Kellogg's Corn Flakes in hopes that it would reduce masturbation.

The sperm of a mouse is actually longer than the sperm of an elephant.

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