Woodlands Fitness Centre

The Woodlands Fitness Centre May 2015 Newsletter

Thursday 21st May 2015

What's New?

Hi guys & girls,

Hmmm....what is new? As many of us already know, the Matlock and Bakewell area can sometimes be a breeding ground for gossip, rumour, misinterpretation and general stirring. With this in mind, I feel like I need to address some rumours regarding the future ownership of Woodlands. At this stage, nothing has been finalised so prematurely addressing these discussions wouldn't ordinarily be sensible - but owing to the widespread nature of these rumours it'd be better for you guys to hear it direct from me.

I bought Woodlands when I was 29, 6 and a half years ago. Since then my personal circumstances have changed significantly and I now have a gorgeous 14 month old son who is growing up so quickly. Most days I'm at the gym early in the morning and I'm still here at 9pm at night. I'm not complaining - I enjoy what I do and working these hours is part and parcel of being a successful personal trainer.

Anyway, I've been looking to take a step back from the day to day running of the gym so I can spend more time during the day with my son.

I'm in discussions to bring in 2 business partners, a married couple called Mark and Erica. Mark and Erica have very ambitious plans for the club, which includes a very significant investment in new equipment (as always, built to order from the best manufacturers), new flooring, full redecoration of the club, improvement of the class/group personal training area and the expansion of square footage either by taking over the unit next door or the installation of a vast mezzanine floor.

We should be able to formalise these discussions in the next week or 2 and then let you guys know what's happening. It's a very exciting time for the club and all of our members, past, present and future.

Well, this could possibly be the last newsletter I write (yeah, sorry John Stone!) so I'll reiterate everything I think you guys need to know to get the best results in the safest, fastest way possible. It isn't rocket science - it's just about consistency and patience.

In the blink of an eye summer will be here and you'll all want to be looking awesome in your bathing costumes. Not all of us are naturally buff like Jack Critchlow and if we're wanting to look good this summer, now is the time to flesh out (no pun intended) a solid training and diet plan to get there.

If I see an article on the internet or in paper publication worth reading, I take notes of the gist of the article so I can use it in one of these newsletters. If it contains valuable and practical information, then it is worthy of passing on to you guys.

I've accumulated a few such articles over the last months. What follows is a brief synopsis of these articles. I'm hopeful they give you a greater insight to facilitate better training and nutrition.

I've always tried to steer you guys away from cardio for overall fat loss because I believe there are better alternatives.

When it comes to running, people typically do it for one or more of these reasons:

1. Improved sport performance
2. General performance enhancement and health benefits
3. Stress relief obtained by the endorphin rush
4. A love of running and competing

These are all fine justifications for running. If it makes you happy, go for it. But if you're running as a means of reducing body fat, there are much better options.

The key is to elevate your resting metabolic rate (via anaerobic work) to promote better post-workout fat burning and muscle building.

Look at true runners - those really dedicated marathon types in all that lycra. Their training is primarily (relatively speaking) low-intensity and non-muscle-building. No one is tackling or colliding with them. They don't normally find themselves in compromised positions (e.g., changing multiple directions, landing awkwardly). They're in control of their mostly straight-line task.

But distance running involves thousands of single-leg collisions with the ground. Over time, it creates havoc on your joints.

The majority of your training should be anaerobic (strength training / interval training), as opposed to aerobic (traditional lengthy and low-level) in nature.

Attempting to alter your physique goes beyond simple calories in versus calories out. The key is to elevate your resting metabolic rate (via anaerobic work) to promote better post-workout fat burning and muscle building. And yes, diet is important here.

Strength training, high-intensity interval training (HIIT), and anaerobic-based circuit training are much better options than long-distance running or plodding away on a treadmill for an hour.

The calories in versus calories out faction run into issues. Over-the-top aerobic exercise coupled with a large reduction of calories consumed leads to decreased muscle tissue (the muscle gets used as energy) and the tendency to store more body fat as a survival mechanism. This is not good.

For optimal fat loss and lean tissue gains, go in this order of priorities:

1. Diet
2. Strength training
3. Cardio - interval training
4. Cardio - long, steady state

High-effort interval training is a superior exercise option. If the benefits of a forty-minute training session can be obtained from a twenty-minute higher-effort training session, why would you not opt for the more time-efficient session?

Brief repeated sessions of high-intensity interval exercise garner changes that are elicited by traditional endurance training. Think about it. If the benefits of a forty-minute training session can be obtained from a twenty-minute higher-effort training session, why would you not opt for the more time-efficient session?

Most studies use prolonged exercise A small dose of intense interval exercise - equivalent to two-minutes of all-out cycling - was sufficient to improve gains. As little as six sessions of HIIT performed over two weeks - a total of fifteen minutes of all-out effort - increased maximal activity of the cell factory (mitochondria) and improved performance during tasks that previously relied on aerobic energy activation. HIIT increased the potential for glucose and fatty acid oxidation.

Strength/resistance training offers so many benefits (improved muscle tone, increased strength, greater stamina, prevention of chronic diseases like diabetes and heart disease, improved joint mobility, bone density and posture, increased bone density).

Research has shown that short workouts performed twice per week can bring substantial improvements in your strength, muscle tone and bone density. By using good technique and the right number of sets and reps you will get results in no time at all.

Diet is arguably the most important part of your overall training plan. Abs are made in the kitchen, not in the gym. Put simply, getting a six-pack or a more toned mid section is about what you're eating on a daily basis.

The war against saturated fat has to be one of the largest misconceptions in the annals of human nutrition. It's an emotional issue with both sides strongly hanging on to their arguments based on the science that is broadcasted to everyone, whether it is peer-reviewed or not.

Over the years that humans have reduced the intake of animal fat and cholesterol, numerous diseases have increased. Currently, we are experiencing a worldwide endemic of obesity, metabolic syndrome, and type 2 diabetes.

Over the past few decades, studies conclusively showed the culprit of heart disease is neither saturated fat nor dietary cholesterol. The low-fat recommendations were based on specious studies that have been thoroughly proven wrong.

European who consume the most saturated fats have the lowest risk of heart disease. In 1977, the low-fat diet was promoted to all Americans. The obesity epidemic started at almost the exact same time these low-fat guidelines were revealed.

Many large studies have concluded low-fat diets do not cause weight loss and have a negligible effect on long-term cardiovascular disease. Women who ate a high-fat and low-carbohydrate diet until satiated actually lost twice as much weight as compared to those who ate a restricted low-fat diet. Additionally, all major risk factors for heart disease and diabetes declined.

The heart disease epidemic began in 1930. The obesity epidemic started in 1977. Around 1990 is when the diabetes epidemic began. These diseases have increased even more as animal fats have been replaced with vegetable oils and trans fats.

When saturated fat began getting a bad rap relative to heart disease, high-fat dairy products such as butter were considered evil. Ironically, like with other nutrition beliefs, it turns out saturated fat is undamaging and trans fat is more dangerous.

I've used, benefited from and promote the Paleo diet. The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson's, Alzheimer's, depression and infertility.

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline. Healthy fats are found in nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.

Paleo eating plus smart exercise and lifestyle adjustments will help you lose fat and get healthy. It's easy and it works!

So there you have it - some solid science-based advice and research for you to sit down and spend some time with. My advice is to read as much as you can, study the facts, and be vigilant. What you have been doing may not be working, and what you thought wouldn't work may have merit to it.

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, Personal training, and anything else. Please speak to us at the gym, use the suggestion box or email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
Giles


Breakfast Muffins

Here we have a recipe for muffins with none of the sugar, gluten or flour you might expect in a normal muffin. This recipe makes about 12 muffins.

Ingredients:

12 eggs (organic, free range)
A little coconut oil, olive oil or grass-fed butter to line the muffin tins with
Sea salt + pepper to taste
Vegetables

I made the following 3 kinds:

Tomato + basil:
1/4 cup chopped tomatoes
1/4 cup chopped fresh basil

Kale + garlic:

1/2 cup chopped kale
3 cloves chopped garlic

Cilantro + green onion:

1/4 cup chopped cilantro
1/4 cup green onion.

Method:

Pre-heat oven to 180. Lightly grease muffin tins with coconut oil, olive oil or grass-fed butter.

Chop the vegetables.

Whisk eggs well in a large bowl, add sea salt + pepper.

Stir in veggies. (If you're making different flavours you will need to ration the eggs into different bowls for each flavour).

Pour into muffin tins.

Bake for 20-25 mins, or until eggs are fully cooked through.

That's it! Awesome, yes? I know. And you can add whatever else you want to these.


Physiotherapists can help you manage chronic pain

I'm just as bad as everyone else for ignoring a niggling pain and thinking I can work through it. I turn 36 on Bank Holiday (25th May if any of you guys fancy getting me a card, some socks, maybe an Xbox?) and I think I need to be more aware of my own limitations. After all, we can only heal so much and we only get one body to last us through our respective lifetimes.

I started getting a little niggling pain in my left shoulder and over time that's crept down into my left elbow. I've seen the Woodlands physiotherapists and I'm now on the road to recovery.

To be honest, I should have got myself booked in with Angela Hill as soon as soon as the shoulder pain first started - but I thought I could just power through.

Physiotherapists are experts at helping people treat physical pain and injury. In addition to assisting with pain relief, by using specific techniques they can manipulate injured areas to help the healing process.

Physiotherapy is very beneficial for people who have common conditions such as:

• Arthritis, osteoarthritis or rheumatoid arthritis
• Painful joints
• Fibromyalgia
• Heel and foot pain
• Elbow or shoulder pain
• Ligament, muscular fractures or sprains
• Ankle sprain or pain
• Neck pain
• Back pain, due to injury, infection, wrong posture, or
• Muscular soft tissue injuries

Angela Hill and Liz Fogg have many years experience treating all kinds of injuries and advising on mechanical abnormalities. Both Angela and Liz are happy to discuss any problems you may have. They are registered with all insurance companies including Bupa, PPP and Westfield.

People experience many types of physical injury. Often, it is not clear what the level of damage is at the outset. While it is most natural to attempt to let the body heal on its own, some injuries prevent that from occurring. This is why it is advisable to see a physiotherapist right away, even if you are unsure of the extent of the injury, rather than waiting until the pain increases. The sooner an injured person sees a physiotherapist, the more expediently he or she can get a treatment plan in place that could manage and eliminate pain, while correcting body damage.

To speak to Angela Hill, our physiotherapist, please call 07786572715.



(Not) Very Punny

I phoned the local gym and I asked if they could teach me how to do the splits. He said, "How flexible are you?" I said, "I can't make Tuesdays."

He said 'I'm going to chop off the bottom of one of your trouser legs and put it in a library'. I thought 'That's a turn-up for the books.'"

And the back of his anorak was leaping up and down, and people were chucking money to him. I said 'Do you earn a living doing that?' He said 'Yes, this is my livelihood.'

So I was getting into my car, and this bloke says to me "Can you give me a lift?" I said "Sure, you look great, the world's your oyster, go for it.'

You know, somebody actually complimented me on my driving today. They left a little note on the windscreen, it said 'Parking Fine.' So that was nice."

So I went down my local ice-cream shop, and said 'I want to buy an ice-cream'. He said Hundreds & thousands?' I said 'We'll start with one.' He said 'Knickerbocker glory?' I said 'I do get a certain amount of freedom in these trousers, yes.'

I was stealing things in the supermarket today while balanced on the shoulders of vampires. I was charged with shoplifting on three counts.

I bought a train ticket and the driver said "Eurostar" I said "Well I've been on telly but I'm no Dean Martin? Still, at least it's comfortable on Eurostar, it's murder on the Orient Express...

(As always, I'm so sorry for subjecting you to these jokes!)


The Woodlands Fitness Centre Ltd
A: Unit 29, Peak Village Estate, Chatsworth Road, Rowsley (nr Matlock & Bakewell), Derbyshire, DE4 2JE
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk