Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 26th July 2021

Saturday 24th July 2021

Hi,

The first article is "Weight Training for all (part 2). Weight training is an excellent way of combating several symptoms we all face as we get a little older.

Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis. Working your muscles can also inhibit the affects of sarcopenia, the age related loss of muscle mass, strength and function.

After the age of thirty there is a loss of 3 to 5% of muscle mass per decade. This will make day to day tasks gradually harder to perform and slowing down metabolism - increasing the risk of weight gain.

The second article is "How do you calculate your calories?"

We recommend the Mifflin-St. Jeor equation, which has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent.

The recipe of the week is Pork Chops with Balsamic Glaze Recipe.

The exercise of the week is a standing cable chest press (with progressions).



I haven't emailed out the newsletters for the last few weeks (been very busy!), so if you're keen to read the back issues, knock yourself out...

The Woodlands newsletter: Monday 19th July 2021

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26836

The Woodlands newsletter: Monday 12th July 2021

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26835

The Woodlands newsletter: Monday 5th July 2021

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26834

The Woodlands newsletter: Monday 28th June 2021

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26833

The Woodlands newsletter: Monday 21st June 2021

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26832

The Woodlands newsletter: Monday 14th June 2021

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26830


I hope you enjoy this newsletter but if you have any questions please come and ask me.



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:

http:www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Group Personal Training

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to up to 4 sessions per week. Each session will be a proper personal training session.

Our Group Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own.

Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

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.

Here is a list of our group training sessions:

http:www.woodlandsfitnessrowsley.co.uk/group-exercise

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.uk/special-offers


Personal Training Packages:

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 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£112)

4 weeks x 2 per week
8 x 45 mins: £125 (£147)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

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 time periods listed above.

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.

The 2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

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.


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.

Thanks,

GW





Weight Training for all (part 2)?

Weight training is an excellent way of combating several symptoms we all face as we get a little older. Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis. Working your muscles can also inhibit the affects of sarcopenia, the age related loss of muscle mass, strength and function.

After the age of thirty there is a loss of 3 to 5% of muscle mass per decade. This will make day to day tasks gradually harder to perform and slowing down metabolism - increasing the risk of weight gain.

Research has shown that resistance training can greatly reduce a number of health risks. It has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.

Testosterone is a very important factor in the development of muscle shape. Women have very low levels of testosterone - so their muscles develop differently. As such, resistance training will NOT lead to a bulky, butch physique. It's hard enough for guys to build lean muscle tissue.

Developing a little extra muscle can actually reduce the risk of injury. Strong muscles, tendons and ligaments are much more capable of withstanding stress. Strength training can improve flexibility - which reduces the likelihood of pulled muscles and back pain.

Research shows that just two 15 to 20 minute sessions a week is enough to gain all the potential health benefits of strength training. Start slowly and work your way up. You can feel healthier and look better. This in turn will make you feel better about yourself and the benefits can last for the rest of your life.

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


How do you calculate your calories?

There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance.

Weight loss occurs when energy intake is lower than actual energy output. Yes?

And weight gain occurs when energy intake is greater than actual energy output. Seems reasonable!

Many different factors affect someone's energy output. These factors include age, sex, height, weight and energy level. It is important to determine daily caloric intake to achieve the right energy input balance to suit your lifestyle.

Most calorie intake equations are based on determining a person's resting energy expenditure. This is the energy necessary to sustain life and to keep the heart, lungs, brain, liver and kidneys functioning properly.

Your resting energy expenditure will account for about 60 to 75 percent of your total daily energy expenditure. The remaining energy expenditure is through physical activity, which is about 25 percent, and the metabolic process of digesting food, which about 10 percent.

The easiest way to get your BMR and maintenance calories is to ask me. Just send me your height, age and weight.

But if you like equations, then we recommend the Mifflin-St. Jeor equation, which has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent.

The equation is recommended by nutrition professionals.

The equation is as follows:

For females:

10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age - 161

For males:

10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age + 5.

These equations should then be multiplied by physical activity factors to estimate daily caloric needs.

Worked examples:

Female:

10 x 75kg = 750
6.25 x 165 = 1,031

750 + 1,032 = 1,782

45 years x 5 = 225

1,782 - 225 = 1,557
1,557 - 161 = 1,396

Male:

10 x 82kg = 820

6.25 x 185cm = 1,156

820 + 1,156 = 1,976

39 years x 5 = 195

1,976 - 195 = 1,781
1,781 + 5 = 1,786

To give yourself an idea of the total calories you're burning in a day, you take that number and multiply it by your personal activity factor:

Sedentary = 1.2

Lightly active = 1.375

Moderately active = 1.55

Very active = 1.725

Extra active = 1.9

From these figures you need to calculate your target calorie deficit. There are 3 different calorie deficit targets: small (10%), medium (20%) and large (30%).

A large calorie deficit can help you lose weight faster - but it can also make you hungry and lacking in energy. You will also lose a larger amount of muscle and water.

If you're lacking in energy when sticking to your calculated calorie target then increase your calories by 200 and re-evaluate how you feel after a week.

A small calorie deficit can help you lose weight slower - but it will feel like less of a struggle and you'll be more likely to maintain your progress.

If you feel like the target gives you more than enough to eat and you're not seeing results, try reducing the target slightly by eating less.

Fat, protein, and carbohydrates all have different nutrient functions in the body, and an effective diet will include all three macronutrients (typically 40% carbs, 30% fat and 30% protein).

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


Exercise of the week: standing cable chest press progression

Stand back to the weight stack with feet shoulder-width apart and pointing straight ahead and knees slightly flexed.

Maintain a stable position with knees over second and third toes.

Hold a cable in each hand at chest height (palms facing ground) with elbows flexed slightly below shoulder level.

Draw abs in and activate gluts.

Press cables forward and together by extending elbows and contracting chest. Do not allow head to jut forward.

Slowly return hands to original position by flexing elbows &retracting should blades.

Regression:

Seated
Staggered stance

Progression:

Alternating-arm
Single-arm
Single-leg, two arm
Single-leg, alternating arm
Single-leg, single arm

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


Recipe of the week: Pork Chops with Balsamic Glaze Recipe

Ingredients:

4 boneless pork chops;
¼ cup balsamic vinegar;
3 tbsp. raw honey; (optional)
2 garlic cloves, minced;
½ tsp. dried oregano;
½ tsp. dried basil;
½ tsp. dried thyme;
1 tsp. crushed red pepper flakes;
Sea salt and freshly ground black pepper

Preparation:

Preheat oven to 400 F.

Season pork chops to taste with salt and pepper.

In a small saucepan, combine the balsamic vinegar, honey, garlic, oregano, basil, thyme, red pepper flakes, and salt and pepper to taste.

Bring to a boil, reduce heat, and simmer until slightly thickened (5 to 6 minutes).

Sear the pork chops on both sides in an oven safe skillet over high heat, 1 to 2 minutes per side.

Brush the pork chops with the glaze. Transfer the skillet with the chops to the oven and roast 6 to 8 minutes.

Brush one last time with balsamic glaze before serving.

Enjoy!


Useless Facts

Lawn darts are illegal in Canada.

There are more psychoanalysts per capita in Buenos Aires than any other place in the world.

Between 2 and 3 jockeys are killed each year in horse racing.

5,840 people with pillow related injuries checked into U.S. emergency rooms in 1992.



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