Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 26th April 2021

Monday 26th April 2021


So, here we are at the end of April, and 2 weeks after the end of third lockdown.

The first article suggests you might want to be mindful of your carb intake. According to some studies, limiting your intake of carbs, especially those that are refined, may help prevent weight regain.

The second article ponders the benefits of interval training. As many of the regular Woodlands newsletter readers (all 3 of you) know, I'm not a fan of steady state cardio. HIIT is a time-efficient strategy to get the benefits typically associated with longer bouts of traditional cardio.

The exercise of the week is a Kickstand Deadlift. This is a fairly uncommon variation of the deadlift that's well worth a try. Come and grab me if you need any help.

The recipe of the week is Amatriciana chicken traybake. If you want really satisfying comfort food then look no further than this recipe. It's great with French bread and butter, but don't get carried away. Summer is coming.

There's a Bank Holiday on Monday 3rd May. We will be open from 8am to 2pm. There will be a supervised gym sessions at 9:30am.

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


As the title above suggests, here are some special offers:

Please note this will be the last week of the 2-4-1 membership.

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.



Be Mindful of Your Carb Intake

Weight maintenance may be easier to accomplish if you pay attention to the types and amounts of carbs that you eat.

Eating too many refined carbs, such as white bread, white pasta and fruit juices, can be detrimental to your weight maintenance goals.

These foods have been stripped of their natural fibre, which is necessary to promote fullness. Diets that are low in fibre are associated with weight gain and obesity.

Limiting your carb intake overall may also help you maintain your weight loss. Several studies have found that - in some cases - those who follow low-carb diets after weight loss are more likely to keep the weight off in the long term.

Additionally, people following low-carb diets are less likely to eat more calories than they burn, which is necessary for weight maintenance.

So, limiting your intake of carbs, especially those that are refined, may help prevent weight regain.

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

What are the benefits of interval training?

The single most well-established benefit of interval training has to do with heart health. Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise. So we're not talking about superior fat-burning capacity or bigger muscles. We're talking about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

Scientists have found that VO2 max is one of the best predictors of overall health. The more aerobically fit you are, the better your heart can pump blood, the longer it takes you to get out of breath, and the farther and faster you're able to bike or run or swim. And that, in turn, can help prevent heart disease.

The more you put into a HIIT workout, the more heart health benefits you get out. In this 2013 meta-analysis, researchers evaluated the effects of high-intensity interval training studies, separating out nine studies that showed the largest improvements in VO2 max and nine studies that reported the smallest gains.

The findings were telling: Less intense training programs with shorter intervals carried the least health benefits, while interval training studies reporting the greatest increases typically used longer (three- to five-minute) intervals.

For this reason, athletes have long used the interval technique to up their game. There's observational data in athletes going back almost 100 years showing the benefits of a few bouts of really high-intensity exercise in people. If you want to get people to their biological maximum, they need to be doing four to five times of three- to five-minute intervals.

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

Exercise of the week: Kickstand Deadlift

A staggered-stance or kickstand deadlift can be a helpful progression to the single-leg deadlift, says Gentilcore. That's because while you're primarily working the one leg, the other leg still helps you balance. This also allows you to lift heavier than a single-leg deadlift because you're more stable, says Williams.

Stand with your feet hip-width apart, holding a dumbbell in each hand.

Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. You'll be working your front leg.

Hinge at your hips to lower your body. Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.

Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.

Pause at the top and squeeze your butt.

That's 1 rep.

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

Recipe of the week: Amatriciana chicken traybake

Sorry Rachel, this is not another vegan recipe. Some of our members crave meat.


1 long red chilli
3 tbsp tomato purée
3 tbsp olive oil
3 garlic cloves
8 skinless chicken thighs
500g new potato
4 thyme sprigs
140g cubetti di pancetta (or smoked bacon lardons)
400g tomato, half cherry or baby plum, the rest is up to you - any larger ones halved
green salad and bread, to serve (optional)


Heat oven to 200C/180C fan/gas 6. Find a large roasting tin that will hold the chicken thighs and potatoes in a single layer.

Halve the chilli, scrape out and discard the seeds if you don't like it too hot, and remove the stalk.

Put in a small food processor or mini chopper with the tomato purée, olive oil and garlic.

Whizz to a paste, then spread over the chicken.

Add the chicken and potatoes to the tin with a good grinding of black pepper and some salt, then mix everything together well with your hands. Add the thyme and roast for 30 mins.

Stir in the pancetta and roast for 15 mins more, then add the tomatoes and roast for another 15 mins until the tomatoes have softened and the chicken is cooked.

Serve straight from the pan and eat with a green salad and some bread, if you like, for mopping up the juices.


Useless Facts

The first song played on Armed Forces Radio during operation Desert Shield was "Rock the Casba" by the Clash.

Non-dairy creamer is flammable.

The airplane Buddy Holly died in was the "American Pie." (Thus the name of the Don McLean song.)

Each king in a deck of playing cards represents a great king from history. Spades - King David, Clubs - Alexander the Great, Hearts - Charlemagne, and Diamonds - Julius Caesar.

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