Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 3rd June 2019

Monday 10th June 2019

Hi, Let's do a diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drinks or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8-10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly. Do you recall the "Give a man a fish and you feed him for a day / teach a man to fish and you feed him for a lifetime" proverb from last week's newsletter. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier and causes faster weight loss than diet B. Diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don't make their profits by teaching you to fish - they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back. Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices. A personal trainer can help you to lose stubborn fat. Turning 40 has made me realise it is increasingly challenging to lose fat as we age. Why? Four main reasons: loss of calorie burning muscle tissue, increase in caloric intake, decreased activity levels, and changes in hormone balance. A trainer can help you build and maintain muscle mass, increase caloric expenditure and refer you to the proper specialists to address any medical issues such as hormonal imbalances that may be impeding your success. The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions: * There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support. * All of our classes are £7 to non-members. * 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. Group Training membership prices: Joint/Student: 12 months: £30pm 3 months: £35pm 1 month: £40pm Single: 12 months: £35pm 3 months: £40pm 1 month: £45pm Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only memberships: Single (per month): 12 months: £23 3 months: £25 1 month: £27 Joint/Student (per month): 12 months: £20 3 months: £23 1 month: £26 Student prices are only for students in full time education. PT prices: 30 minutes: £13 (£17) 45 minutes: £19 (£23) 60 minutes: £25 (£29) The price in brackets is for non-members. PT offer of the week: Buy 8 x 45 minute PT sessions and get 3 x 45 minute PT sessions free... Yep, that's 11 x 45 minute PT sessions for the price of 8! Only £152 (£184 for non-members). Including: 6 weeks gym membership. Calorie target setting advice. Nutritional support. All PT sessions must be used within 6 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include full gym & 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. Thanks, GW Dumbbell exercises can be more joint-friendly Dumbbell exercises can be more joint-friendly than their barbell equivalent. As an example, compare a flat bench dumbbell press to the good ole flat bench barbell press. Gyms and health clubs often have the newest machines that target specific areas of a muscle from a certain angle - but the best training equipment is still free weights. I am specifically talking about dumbbells. In the coming weeks I will provide dumbbell based supersets for every major muscle group. Dumbbell exercises tends to be a bit more elbow and shoulder friendly because you can have more natural movement since your hands aren't fixed in place; you can turn or rotate them as you press. If you need any further information or advice, please come and talk to me. Is It Possible to Do Too Much HIIT? The benefits of a single HIIT workout are well studied - but there hasn't been a lot of research done on whether the benefits of HIIT workout dwindle if you do it too often. There are countless types and formats of high-intensity training available without tested recommendations on how much is too much. Data collected on thousands of HIIT devotees showed a clear trend: Individuals who do a high volume of HIIT training were unable to reach their maximum heart rate regularly and complained of symptoms related to overtraining. More than 40 minutes of truly high-intensity exercise each week can up your risk for injury and lead to overtraining (which is one of the major fitness mistakes people make). Overtraining can manifest itself in a variety of ways: A decrease in performance, injuries, pain that won't go away, sleep disturbances, missed menstrual periods (which are associated with bone loss), depression and anxiety. If you need any further information or advice, please come and talk to me. What Are Macronutrients? Macronutrients are that group of nutrients that your body needs greater volumes of. Most foods contain a mixture of more than one macronutrient but are generally classified as the one they contain most of. The calorie content of each macro is as follows: Protein: 1 gram = 4 calories Fat: 1 gram = 9 calories Carbohydrates: 1 gram = 4 calories Your body's macronutrient needs will vary based on several factors, such as personal characteristics, your everyday life, and your objectives. You might want to try a few until you find what's right for you. Maybe start with 40 percent carbohydrates, 40 percent protein and 20 percent fat and take it from there. So if you're daily calorie target is 2,000 calories, it would be: Protein: 800 calories Fat: 400 calories Carbohydrates: 800 calories Total: 2,000 calories. Simple? Of course it is. So get logging. If you need any further information or advice, please come and talk to me. Slow cooker pork shoulder Ingredients: 2 tbsp olive oil 1½kg piece pork shoulder 250ml white wine 250ml chicken stock 4 bay leaves 2 sprigs of rosemary 1 tsp black peppercorns 1 garlic bulb Method: Remove the fat from the pork shoulder (you can get your butcher to do this bit for you). Season the pork with salt and pepper then heat the oil in a large frying pan over a medium to high heat. Brown the pork shoulder on all sides then transfer to a slow cooker. Add all the other ingredients, then cook on low for 6-8 hours until the meat pulls apart when pressed with two forks. Remove the meat, place on a plate and shred it with two forks. Remove the herbs from the sauce and squeeze the garlic cloves out of their skins back into the pot. Put the meat back into its sauce for wonderfully tender and moist slow cooker pork. Serve as an alternative to your Sunday roast with roasted new potatoes, or with a big green salad, mustard and warmed baguettes. Enjoy! Useless Facts The amount of computer Memory required to run WordPerfect for Win95 is 8 times the amount needed aboard the first space shuttle. Joel Wafula runs until the Treadmill gets tired. The average North American will eat 35,000 cookies during their life span. DJ Boden does not sleep; he waits. Between 25% and 33% of the population sneeze when exposed to light. Light sneezes when it is exposed to Michelle Hayes. 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…

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The Woodlands newsletter: Monday 27th May 2019

Monday 27th May 2019

Hi, I get asked a lot about diet supplement companies and weight loss clubs. A well known Chinese Proverb is "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime." This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term - or does it spoon feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply? If so, how do you eventually break free from that? Some pre-made meals are great. Just don't base your entire diet around them. Abs are made in the kitchen, not in the gym. Put simply, getting a six-pack starts in the kitchen. You can do thousands of ab crunches - but if you're taking in too many calories you'll never see those abdominal muscles. Reduction of body fat is the only way to uncover that hidden six pack. Eat a well balanced diet that includes lean proteins, vegetables, fruit and healthy fats. And go easy on the wine. Moderation. At weekends. Yes, I know you've had a long day and maybe a swan stole your sandwich - but that's still no excuse. A personal trainer can help you to learn effective and efficient techniques. Spending too much time at the gym with not enough results? Personal trainers can save you plenty of time and energy wasted doing inefficient workouts. They show you how to maximize your efforts and your results. The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions: * There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support. * All of our classes are £7 to non-members. Membership prices start at just £30 per month. No contract options available. * 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. Group Training membership prices: Joint/Student: 12 months: £30pm 3 months: £35pm 1 month: £40pm Single: 12 months: £35pm 3 months: £40pm 1 month: £45pm Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single (per month): 12 months: £23 3 months: £25 1 month: £27 Joint/Student (per month): 12 months: £20 3 months: £23 1 month: £26 PT prices: 30 minutes: £13 (£17) 45 minutes: £19 (£23) 60 minutes: £25 (£29) The price in brackets is for non-members. PT offer of the week: Buy 9 x 45 minute PT sessions and get 3 x 45 minute PT sessions free... Yep, that's 12 x 45 minute PT sessions for the price of 10! Only £171 (£207 for non-members). Including: 8 weeks gym membership. Calorie target setting advice. Nutritional support. All PT sessions must be used within 8 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include full gym & 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. Thanks, GW Don't Go It Alone Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn. However, sometimes it takes a workout buddy to hold you accountable. Working out with a partner not only makes it more likely that you'll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts. And let's not forget the power of good old-fashioned competition. If your friend is doing 10 squats, don't you suddenly feel inspired to do 11? If you can't think of someone you could train with, maybe you could try one of our Group PT sessions? If you need any further information or advice, please come and talk to me. The Afterburn Effect of High Intensity Exercise The Afterburn Effect of High Intensity Exercise. Within an hour or two of working out at a low intensity your metabolism will return to normal resting levels (homeostasis). However, after working out at a higher intensity, your body (and metabolism) on the other hand may not return to normal resting levels for up to 48 hours because of the high intensity of the workout. The effect of this is to keep his metabolism artificially high for an extended period of time after working out as the body tries to reset everything to normal. 48 hours of an increase metabolism is going to have a massive effect on the amount of calories you're burning, particularly from your fat stores. The net result is higher intensity exercise is infinitely more successful for your fat burning efforts than lower intensity exercise. Do you want to work hard but get nowhere? No? Well don't let this be you. Always train with INTENSITY. If you have any question/comments regarding this article it would be great to hear from you. Should you be worried about your macros? Should you be worried about your macros? Well, if you're logging your calories then logging macros isn't much more effort. It's not like teaching your kid to walk and then interning them into the 100m hurdles at the Olympics the following day. A good calorie counting app will show your macronutrient intake - so you just need to understand what the numbers mean. Why should you look at your macros? 1). You will be more likely to stick to your diet. 2). You can still go out with friends and enjoy a meal. 3). Meal prep doesn't take as much time. 4). You will become more educated about food. 5). Improved performance in the gym. 6). It works! Seriously! It does! Your calorie intake should revolve around the three macronutrients all foods are composed of: 1). Carbohydrates 2). Protein 3). Fat If you need any further information or advice, please come and talk to me. Easy Slow Cooker Mongolian Beef Recipe Ingredients: 1 1/2 lbs thinly sliced flank steak (1/4 inch thick) 1/4 cup cornstarch 1 Tbsp vegetable oil 3-4 cloves garlic, minced 2 tsp fresh ginger, minced 3/4 cup water 3/4 cup reduced sodium soy sauce 3/4 cup light brown sugar, packed 1-2 tsp Sriracha sauce (can substitute with red pepper flakes or cayenne instead - in whatever amount you prefer) 1 cup shredded carrots 4-6 green onions, thinly sliced Sesame seeds, for garnish Instructions: Add sliced flank steak and cornstarch to a large re-sealable plastic bag. Close and shake to coat well. This can be done in a large mixing bowl as well, but I find it's less messy to do in a bag. To the bottom of slow cooker, add vegetable oil, garlic, ginger, water, soy sauce, brown sugar and Sriracha sauce. Stir to combine. Add in coated flank steak and carrots and stir again until everything is coated in the sauce. Cover and cook on HIGH for 2-3 hours or on LOW for about 4 hours, until steak is cooked and tender. Serve over white rice and garnished with green onions and sesame seeds if desired. Enjoy! Useless Facts The value of Pi will be officially "rounded down" to 3.14 from 3.14159265359 on December 31, 1999. Because this is how mathematicians celebrated the millennium. Children are afraid of the dark. The dark is afraid of Becky Smith. The Great Wall of China is the only man made structure visible from space. Sam Wilson only speaks when necessary. His main form of communication is folding his arms and gently shaking his head. Regardless of the situation, he is always understood. A piece of paper can be folded no more then 9 times. 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…

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The Woodlands newsletter: Monday 20th May 2019

Monday 20th May 2019

Hi, Getting the weight off is the easiest part. Seriously. Do you know what's hardest? Keeping the weight off! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply the "Can I eat this way for the rest of my life?" test, you will find most of them no longer appeal to you as they once did. Let's say you can choose between 2 diets: Diet A will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term. This option may include lots of HIIT, zero resistance training and lots of muscle wastage. Diet B will take the weight off at a slower pace - but is easier to follow, balanced, healthy, and something you can comply with year after year. This option will include resistance training, some HIIT and muscle preservation. Which option is superior? If diet A gets 20 lbs off you in 30 days, but by next year you have gained back all 20 lbs plus an extra 5 Ibs - but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet? If you don't know the answer to those questions, you have totally missed the point of these newsletters and the lessons I'm trying to teach you. As such, you are setting yourself up for failure. Go back and read this section again. Just so you know, diet B is superior. Diet A just means you're a mug. A personal trainer puts the "personal" in your training. A skilled trainer will assess your specific needs, injuries, health conditions or training goals (that 10km race you're dreaming about, for example). The trainer will then develop a personalised plan with clear timelines and short-term achievement goals that will safely and effectively enable you to succeed. The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions: * There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Classes / Group training sessions are now strictly limited to 6 people, not 8 like before! 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. Group Training membership prices: Joint/Student: 12 months: £30pm 3 months: £35pm 1 month: £40pm Single: 12 months: £35pm 3 months: £40pm 1 month: £45pm Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single (per month): 12 months: £23 3 months: £25 1 month: £27 Joint/Student (per month): 12 months: £20 3 months: £23 1 month: £26 PT prices: 30 minutes: £13 (£17) 45 minutes: £19 (£23) 60 minutes: £25 (£29) The price in brackets is for non-members. PT offer of the week: Buy 8 x 45 minute PT sessions and get 2 x 45 minute PT sessions free... Yep, that's 10 x 45 minute PT sessions for the price of 8! Only £152 (£184 for non-members). Including: 8 weeks gym membership. Calorie target setting advice. Nutritional support. All PT sessions must be used within 8 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include full gym & 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. Thanks, GW Squats can help prevent injuries Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles (muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job). Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise - including squats - in order to avoid injury. 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. 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. If you need any further information or advice, please come and talk to me. Doing the same exercises over and over again When you do the same workout routine over and over, your body gets used to it and it becomes easier. Squatting 50kg might have been challenging at one point - but pretty soon your muscles become familiar with that load. The biology of muscle isn't, in fact, rocket science. At its most basic level is the SAID principle, an acronym for "specific adaptation to imposed demand". If those imposed demands aren't actually very demanding, your body isn't going to adapt. Simple? Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room. Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Start a new workout routine or try one of my group PT sessions! If you need any further information or advice, please come and talk to me. Sort out that dormant butt syndrome You're not doomed to suffer through life with dormant butt syndrome. You can do something about it. Simply squeezing your glutes in various positions for five-second intervals for 10 to 15 repetitions can be helpful to start. Try this while standing, sitting, and lying down. Then, progress to basic bodyweight exercises: hip bridges, lunges and squats. These are exercises I always use in my PT and Group PT sessions. Next, add resistance to your exercises to challenge your butt muscles and build up strength. Weighted squats are essential. Stay active. Get off your butt as much as you can throughout the day. Dormant butt syndrome may be common, but it doesn't mean it has to happen to you. If you need any further information or advice, please come and talk to me. Slow Cooker Asian Glazed Chicken Ingredients: 2 pounds (1 kg) skinless boneless chicken breasts (or chicken thighs) 1/2 cup low-sodium soy sauce (light soy) 1/3 cup oyster sauce 1/3 cup honey, (or brown sugar) 6 large garlic cloves, crushed 1 1/2 tablespoons cornstarch (cornflour) 3 tablespoons water 1/4 cup green onions/scallions sliced, to garnish 1 tablespoons sesame seeds, to garnish Instructions: Whisk together the soy sauce, oyster sauce, honey (or brown sugar) and garlic in slow cooker bowl. Place chicken into the sauce, rotating to coat. Cover and cook for 3-4 hours on high or 6-8 hours on low setting. When the sauce is simmering (in the last hour of cooking time), whisk the cornstarch and water together in a small bowl until dissolved. Stir the cornstarch mixture into the sauce; mix it through and cover again to allow to thicken and continue cooking until the chicken is just beginning to fall apart. Taste test, season with salt and pepper if desired. Serve with steamed greens and rice; garnish with sliced green onions and sesame seeds. Enjoy! Useless Facts Golf courses cover 4% of North America. Helen Willingham Statham once went to court for a crime. And the judge pleaded guilty. The average person will accidentally eat just under a pound of insects every year. Carrie Silverwood once fit 17 million bees into her car. But it made for an absolutely horrific journey to Majestic Wine. Until 1994, world maps and globes sold in Albania only had Albania on them. 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…

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The Woodlands newsletter: Monday 13th May 2019

Tuesday 14th May 2019

Hi, It's that time of year when I get the "I'm going on holiday in 8 weeks and I need to lose 2 stone! Help!!!!" type messages. What I always wonder is what you've been doing in previous weeks that made you leave it until the last minute. You've not been exercising or watching your calorie intake for the last 44 weeks - and you've only given yourself 8 weeks to accomplish your goal? Losing weight is all about maths. Yeah I know, maths isn't sexy, but understanding the process can't hurt, can it? But let's break down this particular goal. So this person has a BMR of 1,365 calories per day. They would need to jump from a sedentary lifestyle to an extra active lifestyle, so their maintenance calories would increase from 1,638 to 2,594 calories per day. From the latter figure, we deduct the required deficit. 2 stone is 28 Ibs, which equates to approx 98,000 calories. So you'd need a daily deficit of 1,750 calories per day. This would leave you 844 calories for food. Not much. And don't forget this is every day for 56 days. A very miserable and unsustainable 56 days. In reality, weight loss isn't just fat loss; it will include water and muscle loss. The exact ratios are anybody's guess. But let's say its 3:1:1 for fat: muscle: water. Each Ib would then equate to 2,220 calories - or a daily deficit of 1,110 calories, leaving you 1,484 for food. This is much more manageable. At the end of these 8 weeks, you'll have lost your 2 stone - but only 60% of that weight is from your fat reserves. The remainder would be muscle and water, which you'd ideally like to keep. This is where body transformation gets confused with body destruction. My concern is what happens during and after your holiday; jumping from an extra active lifestyle and a 43% calorie deficit to a week of sunbathing and cocktails is going to lead to very rapid weight gain. So when you get results, please carry on with your calorie deficit/tracking and your training. Yo-yo dieting is a cycle of short-term changes in eating and activity. For those reasons, it leads to only short-term benefits. After losing weight, appetite increases and your body hangs on to fat. This leads to weight gain, and many dieters end up back where they started. Or worse. Actually, probably worse. Much worse. Sustaining your results is so much easier than perpetually starting from scratch. A personal trainer can help you to l earn life-long skills. The role of a personal trainer is to provide you with the right knowledge, resources, guidance, training and skills so that you can do "it" for yourself! He or she is there to support you as you work towards enhancing the quality of your life now and in the future. Let your trainer guide you and teach you how to be your own personal trainer! The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions: * There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Classes / Group training sessions are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our classes are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. * 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. Group Training membership prices: Joint/Student: 12 months: £30pm 3 months: £35pm 1 month: £40pm Single: 12 months: £35pm 3 months: £40pm 1 month: £45pm Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single (per month): 12 months: £23 3 months: £25 1 month: £27 Joint/Student (per month): 12 months: £20 3 months: £23 1 month: £26 PT prices: 30 minutes: £13 (£17) 45 minutes: £19 (£23) 60 minutes: £25 (£29) The price in brackets is for non-members. PT offer of the week: Buy 9 x 45 minute PT sessions and get 3 x 45 minute PT sessions free... Yep, that's 12 x 45 minute PT sessions for the price of 9! Only £171 (£207 for non-members). Including: 9 weeks gym membership. Calorie target setting advice. Nutritional support. All PT sessions must be used within 9 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include full gym & 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. Thanks, GW Squats help strengthen your lungs and heart Technically, cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. And a lot of different training methods can fall under this category. The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. If you need any further information or advice, please come and talk to me. Are hydrating with sports drinks? Sports drinks may give you a boost - but they are full of sugar, calories and chemicals. During any given daily workout, hydrating with water should do the trick just fine. Water is a pretty big deal. Take it from someone who just drinks coffee. The average adult human body is 50% to 65% water. So let's say someone weighs 10 stone (140 1bs / 64kg). Based on the lower %, their body would contain at least 70 Ibs (32kg) of water. If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the glucose and caffeine based drinks. Try some almond butter on toast. Unless you have a nut allergy. If you need any further information or advice, please come and talk to me. How can you tell if you're a victim of dormant butt syndrome? There are a few ways to tell if you're a victim of dormant butt syndrome. Ok, maybe the word "victim" is a bit dramatic - but those buttocks shouldn't be dormant. One is visual. The glutes are powerful muscles and should be somewhat visible. While not always a telling sign, 'pancake butt' (a flat butt) may be an indicator. You can also test your muscles. Lie on your back with your legs straight and simply try to contract your butt muscles. If it's difficult to maintain a strong contraction for five to 10 seconds, that could be a sign you have weak glutes. If you need any further information or advice, please come and talk to me. One Pot Chicken Sausage and Bean Ragout Recipe Ingredients: 1 tsp olive oil 8 chicken sausages (such as 5th Avenue Grill), cut into half-circles 1 large onion, chopped 3 garlic cloves, minced 1 (14 oz.) can reduced-sodium black beans, rinsed & drained 1 (28 oz. ) can petite diced tomatoes 1 cup low-sodium chicken broth 1/2 tsp ground pepper 5 basil leaves, thinly sliced Directions: Heat the olive oil in a large skillet set over medium-high heat. Add the sausages and onion, and cook until the onions are tender, about 8 minutes. Add the garlic and cook for 30 seconds. Stir in the black beans, diced tomatoes, chicken broth and pepper. Bring to a boil, then reduce heat and cook at a lively simmer for 15 minutes. Stir in the basil. Serve over brown rice, quinoa or whole wheat pasta. Enjoy! Useless Facts The first song played on Armed Forces Radio during operation Desert Shield was "Rock the Casbar" by the Clash. Non-dairy creamer is flammable. Sam Goodwin's only natural enemy is the inevitability of time. The airplane Buddy Holly died in was the "American Pie." (Thus the name of the Don McLean song.) George Bones once broke the law. It still isn't fixed. 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 E: woodlandsfitness@yahoo.co.uk W: www.woodlandsfitnessrowsley.co.uk…

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The Woodlands newsletter: Monday 6th May 2019

Monday 6th May 2019

Hi, Some businesses in the fitness industry are offering little more than the modern equivalent of snake oil. Praying on the emotions of those looking for help and their willingness to grab hold of anything that looks like a magic bullet to quick success. The problem is - when the industry is skewed by businsses selling fake promises accompanied with Z-list celebrity endorsements and unscrupulous marketing - that soon becomes the perceived norm and therefore the route that should be taken by anybody who is new to fitness, nutrition and weight loss. As such, I seem too spend a lot of time trying to battle, not profit from, these misconceptions. What are people actually wanting to achieve? Your goals are whatever you want them to be. Within reason, of course. Most of the time, people talk about weight loss. But is that really what they want? Generally speaking - and in my 10 year personal training / gym ownership experience - people want to look better. Or feel better. Although weight is a factor, the link between weight loss and getting in shape is far more tenuous than you might think. I've been steadily losing fat for the last 6 weeks and I've actually gained 5kg. Does this mean I've failed? Well no, because I look so much leaner than I did 6 weeks ago. So what does this mean? Am I practicing the Dark Arts? If so, enter the Voldemort weight loss plan. If this is of interest, stop Pottering about and Slytherin for more information. Weight loss isn't linear; you won't always lose weight proportionate to your calorie deficit. So don't be disheartened if initially you seem to be staying at the same weight or gaining slightly. What are your goals? Losing weight? Getting in shape? Whilst some people join a gym for general exercise or injury rehabilitation, the vast majority join for an aesthetic goal. So let's use that as the basis of this next point: do you want to look good? Or do you want to weigh good? Some people are always checking their weight. How accurate do you think weighing scales are? Honestly? Weighing scales are the worst measure of success. Everyone's actual weight on a scale will tell you nothing about the amount of actual fat you have lost if you have been training correctly and have a healthy diet. As everyone knows (well I am assuming everyone knows!), muscle weighs heavier than fat. You could be training well have the perfect diet and according to the scales you could be putting on weight, but really this is all beneficial to your overall health. You will be simply losing the unwanted fat whilst building/retaining muscle and increasing your body water %. Granted, a large weight reduction is a possible indication of success. But what about small changes? The average adult human body is 50% to 65% water. Based on the lower %, someone who weighs 10 stone (140 1bs / 64kg) would contain at least 70 Ibs (32kg) of water. If this person were to increase their hydration by just 5%, their body weight would increase to 144 Ibs (65kg). So they've gained weight. But is that bad? Should they feel bad about this 4 Ib weight gain? No. Will they look any worse? No. So is weighing yourself a viable means of gauging success? No. What is better? Measure yourself. See if your measurements are changing. Look in the mirror. Are you looking better? Are your clothes feeling looser? These are true indicators of success. The following advice has already been posted on our Facebook and Instagram pages - but not everyone has succumbed to social media. Advice should always be specific to the individual client - but to get in shape and look better, follow these basic rules: 70% nutrition: A 20% calorie deficit will maximise fat loss, minimise muscle loss. If you're unsure how to calculate this, please just ask me. You are what you eat - so it's important to eat good food in order to be healthy and fit. If you eat rubbish then you will look and feel like rubbish. Food provides us with a range of nutrients: vitamins, minerals, water, fat, carbohydrates, fibre, and protein. To get all your essential nutrients, eat a variety of vegetables, fruits, lean protein (fish, lean meat, beans or low-fat dairy foods), whole grains, and healthy fats, including nuts and olive oil. Limit your intake of alcohol. Gin and wine: not fine. Go easy on the biscuits, cakes and sweets, etc. Drink water instead of sugary drinks. Does your diet rely on special bars, shakes, supplements, etc? If so, bin them, you absolute mug! 20% weight training: Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond just doing cardio or lots of burpees. If your training doesn't include weighted squats, then are you actually training? Think about it; if you do any form of exercise whilst watching TV or talking incessantly, then are you really doing enough? Most people think that cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than lifting weights. But that isn't necessarily correct. Resistance training works your muscles as well as your heart and lungs. This will improve your overall health and help you drop a clothes size faster. Much faster. Weight training is just as suitable for women as it is for men. From what I understand, a percentage of women fear that increased muscle results in increased masculinity. This is not the case. Testosterone is a very important factor in the development of muscle shape. Women have much lower 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. 7% HIIT Burpees burn lots of calories. And it's all about the calories. If you have a finite amount of time, focus on what burns the most calories. Cardio machines just don't cut it. 2 x HIIT workouts, 5 to 10 minutes each, should be enough. 3% cardio: Do 10,000 steps a day. More and more doctors and fitness experts recommend walking 10,000 steps every day as a way to maintain a healthy weight and exercise your heart. Get a pedometer or download a smart phone app. A personal trainer provides variety and creativity. Personal Trainers are professionals who are well versed in making exercise "fun" and more interesting by offering a wide variety of creative exercises. Too many of us get bored with our gym routines and start finding reasons not to go. Keep it interesting! The Woodlands Fitness Centre offers Unlimited Personal Training: * There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results. Group Training membership prices: Joint/Student: 12 months: £30pm 3 months: £35pm 1 month: £40pm Single: 12 months: £35pm 3 months: £40pm 1 month: £45pm Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single (per month): 12 months: £23 3 months: £25 1 month: £27 Joint/Student (per month): 12 months: £20 3 months: £23 1 month: £26 PT prices: Here are a few examples of our most popular PT packages: 30 minutes: £13 (£17) 45 minutes: £19 (£23) 60 minutes: £25 (£29) The price in brackets is for non-members. PT offer of the week: Buy 4 x 45 minute PT sessions and get 2 x 45 minute PT sessions free... Yep, that's 6 x 45 minute PT sessions for the price of 4! Only £76 (£92 for non-members). Including: 4 weeks 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. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include full gym & 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. Thanks, GW Squats help with mobility and balance Strong legs are essential for staying mobile as you get older, and that's where squats come in. Not only do they develop leg strength, they also work out your core, stabilising muscles. These stabilising muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls. A proper base in simple compound exercises training: squat, deadlift, lunge, press and row variations. Forget doing lots of isolation exercises for your arms. Don't complicate it! Some of the strongest people in the world have only a barbell and a squat rack. Some machines offer an added dimension to your training - but these should compliment the use of free weight exercises. Pec decks and leg extensions are great for accessory exercises. If you need any further information or advice, please come and talk to me. Too much cardio. Too little strength training But cardio burns more calories, right? No! Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. 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. A quick strength training or metabolic training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass. Just two 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. Building muscle means that those muscles are able to work throughout the day burning more calories when you aren't working out. If you need any further information or advice, please come and talk to me. Do you have dormant butt syndrome? Dormant butt syndrome - having a weak butt - is pretty common and, unfortunately, is often the root of hip and knee pain. The rear end should act as support for the entire body and as a shock absorber for stress during exercise. But if it's too weak, other parts of the body take up the slack and it often causes injury. Dormant butt syndrome is often caused by inactivity (read: sitting too much) and the way we sleep. Sitting for extended periods throughout the day weakens the glute muscles and puts strain on other parts of our core, as does sleeping in the fetal position. Since most of us have to sit at our jobs, and the fetal position is one of the most common sleep positions, we're basically all at risk of suffering from dormant butt syndrome. If you need any further information or advice, please come and talk to me. Chicken and Chorizo stew Ingredients: 2 tbsp sunflower oil 4 skinless chicken breasts cut into rough cubes 2 onions, sliced 2 cloves of garlic, crushed 1 red pepper, sliced 410g can chopped tomatoes 300ml chicken stock 100g chorizo, chopped 50g mixed olives Method: Heat the oil in a large casserole dish and fry the pork/chicken until golden. Add the onion, garlic and red pepper and fry until the onion is tender, then pour over the tomatoes and stock. Bring to the boil then cover and simmer for 35mins. Add the chorizo and olives and simmer for a further 5 mins. or until the chicken is cooked through. Serve with jacket potatoes. Enjoy! Useless Facts Cats have over one hundred vocal sounds, while dogs only have about ten. Niall Rhodes went skydiving and his parachute failed to open. So he took it back the next day for a refund. Blueberry Jelly Bellies were created especially for Ronald Reagan. Golden retrievers are actually really bad at locating and retrieving gold. PEZ candy even comes in a Coffee flavour. 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…

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The Woodlands newsletter: Monday 29th April 2019

Monday 29th April 2019

Hi, Many fad diets you see out there will fail the "can I eat that way for the rest of my life?" test. The question is not whether the diet is effective in the short term - but if the diet can be followed indefinitely as a lifelong way of eating. Going from "their" way of eating back to "your" way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. There are no short cuts. There is no free lunch. Only a commitment to a lifestyle change is going to keep the fat off long term. Even when you've achieved your goals, you have to then maintain it. Or did you think you could just sack off the gym, eat what you want yet magically retain your results? Yeah, that's not going to happen. Not ever. Sorry. I realise this is not what most people want to hear - but it's the truth. Like it or not. Having a personal trainer makes you accountable. Why? Well, your personal fitness trainer is there, waiting for you to show up. You can't just find excuses not to go to the gym when someone is expecting you! Plus, your trainer reminds you of your reasons for wanting to exercise, and helps you understand why it's so important even when you feel as though you could talk yourself out of it! The Woodlands Fitness Centre offers Unlimited Personal Training: * There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. * Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change. * 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. Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results. Group Training membership prices: Joint/Student: £30pm for 12 months, £35pm for 3 months and £40pm for 1 month. Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month. Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month. PT prices: Here are a few examples of our most popular PT packages: 8 x 30 minute PT sessions £112 4 x 45 minute PT sessions £80 4 x 60 minute PT sessions £107 All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include Gym Only 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. Thanks, GW Stop lollygagging. You know that person at the gym who is always playing about with their phone on multiple bits of equipment? Don't be that person. Come to the gym with a time frame and a plan. This means no wandering around, no texting your significant other in between sets. Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds. If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. If the average TUT is 50 seconds per set and 30 second rest periods, you should allow 80 seconds for each set. So in 20 minutes, you can do 15 sets ((20 x 60) / 80). If you do 3 sets per exercise, this is 5 exercises, which could be, say, 2-3 exercises per body part for 2 body parts (ie back and biceps) or 1 exercise per body part for 5 body parts (quads, hams, chest, back and shoulders, maybe as a circuit). However, your chosen tempo and rest periods mean you can do more - or less - than this. Do not let your lack of time be an excuse not to do what you need to do. If you want that body bad enough, if you want to meet all of your goals like you say you do, you will do what it takes. Get in, get out. If you need any further information or advice, please come and talk to me. Squats help improve flexibility Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea. Squats are a functional exercise - and they will improve joint stability, posture and flexibility. Greater tone will also be achieved, as muscles are enabled to fully extend and contract. Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles. If you need any further information or advice, please come and talk to me. Stop Counting Reps Your muscle can't count. They don't know when you're lifting a 30-pound dumbbell for 10 reps. They simply feel the load created by the weight and the mechanical tension that comes from contracting the muscle under the load. Therefore, to increase the work done by your muscles, either increase the load or increase the time the muscle is placed under this load. Time under tension is the time your muscle spends under load during a set. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. So, if you performed 10 reps and each rep took you 3 seconds to complete, your muscle would experience 30 seconds of time under tension. If you were to perform that same set but spend 2 seconds lifting the weight (concentric phase), 1 second pausing during peak contraction, and 3 seconds lowering the weight (eccentric phase), those same 10 reps would give you approximately 60 seconds of TUT. Progressively overloading your muscles will force them to adapt and subsequently grow. Research has proven time and time again that the optimal rep range for muscular growth, or hypertrophy, is between 8 and 12 reps. These normally fit in with the optimal range of TUT for hypertrophy. For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds. All you need is a few sums to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: if you do 8 reps, you'd need to average at least 4 seconds per rep. If you need any further information or advice, please come and talk to me. Slow cooker pork shoulder Ingredients: 2 tbsp olive oil 1½kg piece pork shoulder 250ml white wine 250ml chicken stock 4 bay leaves 2 sprigs of rosemary 1 tsp black peppercorns 1 garlic bulb Method Remove the fat from the pork shoulder (you can get your butcher to do this bit for you). Season the pork with salt and pepper then heat the oil in a large frying pan over a medium to high heat. Brown the pork shoulder on all sides then transfer to a slow cooker. Add all the other ingredients, then cook on low for 6-8 hours until the meat pulls apart when pressed with two forks. Remove the meat, place on a plate and shred it with two forks. Remove the herbs from the sauce and squeeze the garlic cloves out of their skins back into the pot. Put the meat back into its sauce for wonderfully tender and moist slow cooker pork. Serve as an alternative to your Sunday roast with roasted new potatoes, or with a big green salad, mustard and warmed baguettes. Enjoy! Useless Facts The only 15-letter word that can be spelled without repeating a letter is uncopyrightable. There are more than 7 cats on the planet. The shape of plant collenchyma's cells and the shape of the bubbles in beer foam are the same - they are orthotetrachidecahedrons. While learning CPR, Katie Horrod actually brought the practice dummy back to life. Emus and kangaroos cannot walk backwards, and are on the Australian coat of arms for that reason. 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…

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The Woodlands newsletter: Monday 22nd April 2019

Monday 22nd April 2019

Hi, When choosing a diet, always use the "Can I eat that way for the rest of my life?" Test. I know, it does not exactly roll off your tongue, but it gets the point across. The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless. Personal trainers provide long-term guidance and motivation. As we age, it gets harder to stay motivated towards exercise, so having a trainer guide and motivate you can keep you going. Certified personal trainers can provide structure and do the thinking for you so you can focus on the "doing" rather than the planning. Initially, you may need to see your trainer more often to get on the right track; however, once you have learned what to do and how to do it, you can spread your sessions out to every 3-4 weeks. Consider these sessions your "review, revise and revitalize" check-ups. The Woodlands Fitness Centre offers Unlimited Personal Training: * There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. * Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change. * 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. Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results. Group Training membership prices: Joint/Student: £30pm for 12 months, £35pm for 3 months and £40pm for 1 month. Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month. Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month. PT prices: Here are a few examples of our most popular PT packages: 8 x 30 minute PT sessions £112 4 x 45 minute PT sessions £80 4 x 60 minute PT sessions £107 All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include Gym Only 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. Thanks, GW Squats burn calories fast. Squats burn calories fast. Because they help you build muscle, you'll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you'll burn the calories even quicker. Our bodies were made to squat. And we all know that to keep our lower body muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Squats are a hugely functional exercise. Learning how to squat properly is absolutely vital. At Woodlands, we focus on strengthening or building muscles whilst properly considering the role these muscles play in the body. Woodlands' evolution towards functional training is about better preparing the body for the way we actually use it in everyday life. If you need any further information or advice, please come and talk to me. Do not work out for long periods of time at a moderate pace When it comes to working out, slow and steady does not win the race. Really? NO! Maximise your time! Please! Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of non-stop, intense exercise. Ok so should you be exercising at a lower intensity to burn more fat right? Actually no it doesn't. What really matters is; 1). total Number of Calories burnt per workout; 2). Afterburn Effect of Exercise (known in the Sports Science world as EPOC) Let me expand on the total Number of Calories burnt per workout. Here are two examples to try and make this clearer. Person A goes for a 30 minute run keeping his heart rate in the fat burning zone. Because Person A worked at such a low intensity he only burnt 400 calories at a ratio of 70:30 (fats : carbs) This means that of his 400 calories, 280 were derived from fat stores. Person B on the other hand goes for a 30 minute run but they do not pay any attention to their heart rate. Instead, Person B performs high intensity intervals where they are going flat out for 30 seconds with 30 seconds active recovery between. This is because the high intensity of the workout meant that Person B burnt 600 calories more than Person A during their training session. So even though they burnt fat at a lower ratio than Person A, their total fat burnt was greater. You can take 15 to 30 second breaks - but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 50% for an hour. Need ideas for shorter, high intensity workouts? Check out our 20 minute ideas in future newsletters to help you to change fat to muscle. If you need any further information or advice, please come and talk to me. Shoulder anatomy When most people think of the shoulder anatomy, they think of the deltoid, which consists of 3 "heads": anterior, lateral and posterior. The anterior deltoid is located on the front of your shoulder. Its main function is shoulder flexion - raising your upper arms up to the front and overhead. This muscle is targeted with front raises and pressing exercises (e.g. barbell overhead press, push press). The lateral deltoid is located on the outside of your shoulder. The main function of the lateral deltoid is shoulder abduction - raising your upper arms upward, at your sides. This muscle is targeted with lateral raises (dumbbell or cable) and upright rows. The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension - pulling your upper arms backward and bringing your shoulder blades together. This muscle is targeted with dumbbell bent over raises, face pulls and bent over rows. When planning a shoulder workout, select 1 exercise for each head. If you need any further information or advice, please come and talk to me. Slow cooker Spanish chicken Ingredients: 2 tbsp olive oil 1 Spanish onion, halved and sliced 12 large bone-in chicken thighs, skin removed 225g pack chorizo picante, thickly sliced pack of 3 mixed colour peppers, cut into chunks 150g (drained weight) pitted Spanish pimento stuffed green olives 300ml dry white wine (serve the rest of the bottle with the meal) 300ml chicken stock 1 tbsp tomato purée Method Heat 2 tbsp olive oil in a large frying pan. Fry 1 sliced Spanish onion for about 5 mins until golden. Tip into the slow cooker pot (we used a 6.5-litre model), then fry 12 large bone-in skinless chicken thighs and 225g thickly sliced chorizo picante in the same pan until starting to colour - you will need to do this in two batches. Add to the slow cooker with 3 mixed colour peppers, cut into chunks and 150g pitted Spanish pimento stuffed green olives. Tip 300ml dry white wine, 300ml chicken stock and 1 tbsp tomato purée into the pan. Scrape up any bits stuck to the bottom, then tip into the slow cooker, cover and cook on Low for 6 hrs. Enjoy! Useless Facts The only nation whose name begins with an "A", but doesn't end in an "A" is Afghanistan. Most living things are allergic to cannons. The following sentence: 'A rough-coated, dough-faced, thoughtful ploughman strode through the streets of Scarborough; after falling into a slough, he coughed and hiccoughed.' Contains the nine different pronunciations of "ough" in the English Language. Sue Highly can tie her shoe laces with her own feet. The verb "cleave" is the only English word with two synonyms which are antonyms of each other: adhere and separate. 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…

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The Woodlands newsletter: Monday 15th April 2019

Monday 15th April 2019

Hi, Someone recently asked me what a diet is. Quite simple, a diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management - not quick fixes. I don't like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Ok, I will give you the information on how to do that here and now for no charge: For the next 100 days eat 12 boiled eggs (including the shells), one whole grapefruit, and 5 litres of water each day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off when you are then forced to go back to your normal way of eating? Not a chance. Will the weight you lose come from fat? Or will it be muscle, water, bone, and (hopefully!) some fat? Yes! Yes it will. There are many diets out there that are perfectly capable of getting weight off you - but when considering any eating plan designed to lose weight, you must ask yourself if it's a way of eating you can follow long term. Personal trainers not expensive. Even if I do say so myself. But it's true! Most trainers in these here parts will charge between £25 and £30 per session and many offer discounts if you buy a package of sessions. And what's this worth to you? Let's say you purchase a four-session package at £27 per hour, which amounts to £108. Say you do one session per week, so your package is good for one month. Now, add up your luxury "feel good" monthly expenses for items such as clothes, shoes, cigarettes, dinners, alcohol, entertainment, etc. Is it more than £108? Most likely! Try cutting down a little (not completely) on some of these expenses and put some of your savings towards your health and future! The Woodlands Fitness Centre offers Unlimited Personal Training: * There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. * Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change. * 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. Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results. Group Training membership prices: Joint/Student: £30pm for 12 months, £35pm for 3 months and £40pm for 1 month. Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month. Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month. PT prices: Here are a few examples of our most popular PT packages: 8 x 30 minute PT sessions £112 4 x 45 minute PT sessions £80 4 x 60 minute PT sessions £107 All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include Gym Only 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. Thanks, GW Sack off the cross trainer I'm not a fan of the cross trainer (sometimes called the elliptical). They make me cross. Get it? Cross! Not only is it the most boring piece of equipment in the gym - but it is also extremely ineffective. First off, the elliptical doesn't use a natural body motion to work your body. Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles. Sure, the gliding motion of the elliptical burns calories, but that's about it. It is also easy to slack off on the elliptical. With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle. You are much better off doing a 20-minute cross training circuit (burpees, jumping rope, jumping squats, etc.) Than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up, and also work your upper body and back. If you need any further information or advice, please come and talk to me. Squats help build muscle They don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. Squats work your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time! For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds. All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: perform sets of 8-12 reps, and take 4-6 seconds to perform each rep. If you need any further information or advice, please come and talk to me. Have realistic expectations This is a question I get asked quite frequently: how long does it take to see the results of exercise? Because everybody seems to want instant results. And there are many organisations out there that promise that. And there are many people out there that believe these promises. You're hitting the gym regularly. Cutting back on sugar, alcohol and salty snacks. Drinking lots of water and adding more movement to your day. Yet you can't see any change to your physique and the scale has barely budged. You're probably feeling frustrated, questioning whether you're on the right program and wondering how long it takes to see the results of exercise. Sadly, more than a few of you have probably given up because results weren't apparent quickly enough to provide incentive and generate positive feedback. Given the absolute nonsense on social media - Get a Dream Body in Just 2 Weeks, Drop a Jeans Size in 21 Days, Shed a Stone in Fourteen Days, Drop 10 Pounds Fast or whatever - it's not surprising that most people have extremely unrealistic expectations about how long it takes to see the results of regular exercise. If any of these programs REALLY worked, they wouldn't have to be constantly recycled and re-branded at the time of year people are most vulnerable to feeling unhappy with their bodies. Neither Rome nor biceps are built in a day. Be realistic, patient and consistent because change will come! If you need any further information or advice about setting realistic goals, please come and talk to me. Slow cooker Spanish chicken Ingredients: 2 tbsp olive oil 1 Spanish onion, halved and sliced 12 large bone-in chicken thighs, skin removed 225g pack chorizo picante, thickly sliced Pack of 3 mixed colour peppers, cut into chunks 150g (drained weight) pitted Spanish pimento stuffed green olives 300ml dry white wine (serve the rest of the bottle with the meal) 300ml chicken stock 1 tbsp tomato purée Method: Heat 2 tbsp olive oil in a large frying pan. Fry 1 sliced Spanish onion for about 5 mins until golden. Tip into the slow cooker pot. Fry 12 large bone-in skinless chicken thighs and 225g thickly sliced chorizo picante in the same pan until starting to colour - you will need to do this in two batches. Add to the slow cooker with 3 mixed colour peppers, cut into chunks and 150g pitted Spanish pimento stuffed green olives. Tip 300ml dry white wine, 300ml chicken stock and 1 tbsp tomato purée into the pan. Scrape up any bits stuck to the bottom, then tip into the slow cooker, cover and cook on Low for 6 hrs. Enjoy Useless Facts A bull can inseminate 300 cows from one single ejaculation. Add 9 to any number to increase it by 9. When a Hawaiian woman wears a flower over her left ear, it means that she is not available. Gary Blackham once bowled a strike. Without a ball. He wasn't even in a bowling alley. The "save" icon on Microsoft Word shows a floppy disk with the shutter on backwards. 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…

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The Woodlands newsletter: Monday 8th April 2019

Monday 8th April 2019

Hi, If your goal is to lose some weight quickly, then just pick any diet plan and follow it. I guarantee you will lose some weight. The number one reason diets fail is - quite simply - a lack of compliance. Research shows that adherence level rather than diet type was the primary requirement of weight loss. The diet you chose is irrelevant; what matters most is your ability to actually stick to a diet. This ensures weight loss success. But some diets must be better than others? Absolutely. Some diets are healthier then others. Some diets are better at preserving lean body mass. Some diets are better at suppressing appetite. There are many differences between diets. Most of the popular diets will work for taking weight off - but sticking to a diet (and a viable resistance based exercise routine) is the most important aspect for keeping the weight off long term. Losing weight really quickly seems to be a popular goal - but would you not prefer to be happy, healthy, and functionally fit well into your coming years? Instead of just going from fad to fad, never really getting anywhere, looking better or achieving the results you want? Are you noticing that it's increasingly challenging to find the motivation to stay physically active? The good news: you don't have to do it alone. A qualified personal trainer can help you achieve your goals in more ways than you may have considered! A qualified personal trainer can help you reduce injury risk. Ignorance and poor execution are common catalysts for injury. A knowledgeable personal trainer will improve your exercise execution and skill so that you reduce your risk for injury and get the most out of each activity. The Woodlands Fitness Centre offers Group Personal Training. The premise is simple: The Woodlands Fitness Centre offers Unlimited Personal Training: * There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. * Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change. * 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. Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results. Group Training membership prices: Joint/Student: £30pm for 12 months, £35pm for 3 months and £40pm for 1 month. Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month. Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month. PT prices: Here are a few examples of our most popular PT packages: 8 x 30 minute PT sessions £112 4 x 45 minute PT sessions £80 4 x 60 minute PT sessions £107 All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include full gym & 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. Thanks, GW Do Squats Squats are a functional exercise - ones that help your body perform real life activities - and are one of the best and most natural ways of toning your body. Contrary to what some may think, squats aren't just for body builders or weight lifters; they're for everyone wanting to tone up at any age. Most people think they need to do more cardio. I don't know where this stems from. But it's wrong. Doing 45 minutes on a cross trainer whilst watching the latest episode of Luther is easy. By comparison, doing squats, lunges, step ups, etc (all relatively simple exercises!) are much harder work. Hence the much better results you get from them. When you bend to tie your shoelaces or to pick up something from the floor, you are actually squatting. It's a natural form of exercise. The only difference between those actions and squatting workouts is that while doing squat exercises, you deliberately maintain a correct posture to gain some intended benefit. Squat exercises can be done with or without weights. Either way you'll benefit. If your training routine doesn't involve squats with at least 50% of your body weight - without a genuine reason - then are you actually training? If you need any further information or advice, please come and talk to me. 7 workout habits you should drop now Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there's a quick fix for even the most ingrained workout no-nos. Check out these 7 workout habits you should drop: not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser. 1). Sack of the cross trainer 2). Do not work out for long periods of time at a moderate pace 3). Stop lollygagging 4). Too much cardio. Too little strength training 5). Hydrating with sports drinks 6). Doing the same exercises over and over again 7). Going it alone I will elaborate on these in the coming weeks. So there's something to look forward to. If you need any further information or advice, please come and talk to me. Eat a balanced diet Did you know that the type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight. If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think - because you won't be able to work hard enough in the gym. Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram - while fat provides 9 calories per gram. If you need any further information or advice, please come and talk to me. Slow cooker vegetable lasagne Ingredients: 1 tbsp rapeseed oil 2 onions, sliced 2 large garlic cloves, chopped 2 large courgettes, diced (400g) 1 red and 1 yellow pepper, deseeded and roughly sliced 400g can chopped tomatoes 2 tbsp tomato purée 2 tsp vegetable bouillon 15g fresh basil, chopped plus a few leaves 1 large aubergine, sliced across length or width for maximum surface area 6 wholewheat lasagne sheets (105g) 125g vegetarian buffalo mozzarella, chopped Method: Heat 1 tbsp rapeseed oil in a large non-stick pan and fry 2 sliced onions and 2 chopped large garlic cloves for 5 mins, stirring frequently until softened. Tip in 2 diced large courgettes, 1 red and 1 yellow pepper, both roughly sliced, and 400g chopped tomatoes with 2 tbsp tomato purée, 2 tsp vegetable bouillon and 15g chopped basil. Stir well, cover and cook for 5 mins. Don't be tempted to add more liquid as plenty of moisture will come from the vegetables once they start cooking. Slice 1 large aubergine. Lay half the slices of aubergine in the base of the slow cooker and top with 3 sheets of lasagne. Add a third of the ratatouille mixture, then the remaining aubergine slices, 3 more lasagne sheets, then the remaining ratatouille mixture. Cover and cook on High for 2½ - 3 hours until the pasta and vegetables are tender. Turn off the machine. Scatter 125g vegetarian buffalo mozzarella over the vegetables then cover and leave for 10 mins to settle and melt the cheese. Scatter with extra basil and serve with a handful of rocket. Enjoy! Useless Facts The Black Widow spider eats her mate during or after sex. Hannah Dale can't see at night. Because it's dark. Napoleon's penis was sold to an American Urologist for $40,000. Jayne Watkin can stare you down with her back turned. Eating the heart of a male Partridge was the cure for impotence in ancient Babylon. 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…

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The Woodlands newsletter: Monday 1st April 2019

Monday 1st April 2019

Hi, What is the number one reason diets fail long term; above all else? The number one reason is - shock horror - people giving up. I know right, who'd have guessed? The numbers don't lie; the vast majority of people who lose weight will regain it - and they often will exceed what they lost. True story. So what are YOU doing to avoid it? Here's another reality check: virtually any diet you pick will follow the basic concept of "burning" more calories then you consume - the well accepted "calories in calories out" mantra - as this will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets - it simply does not matter in the short term. You don't want to workout alone? Not everybody wants to train alone. Some of our clients fear that they will be too self conscious the whole time they're in the gym and give up. When you have a personal trainer, you know you're going to be with somebody throughout your workout. They will show you what to do, how to do it safely and will push you just hard enough to get the most out of every exercise. The Woodlands Fitness Centre offers Unlimited Personal Training: * There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT. * Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here! * We now have a 5pm Group on every weekday! * The Tuesday 6.45pm Group is now Circuit. * We have added a second Group class to Sunday morning to accommodate the increasing demand * Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support. * All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details. * Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change. * 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. Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results. Group Training membership prices: Joint/Student: £30pm for 12 months, £35pm for 3 months and £40pm for 1 month. Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month. Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise Gym Only: Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month. Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month. PT prices: Here are a few examples of our most popular PT packages: 8 x 30 minute PT sessions £112 4 x 45 minute PT sessions £80 4 x 60 minute PT sessions £107 All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc. All of our PT packages include Gym Only 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. Thanks, GW Why Should You Care About Movement Patterns? Your overall weight training program should be comprised of exercises from EVERY movement pattern. If it isn't, it means you're missing something and failing to properly train your entire body. Certain workout schedules and programs are designed in a way where the movement patterns play the largest role in how you select exercises for each workout. The most generic way of setting up an upper body workout (as part of an upper/lower split) is by combining 1 horizontal push, 1 horizontal pull, 1 vertical push, 1 vertical pull, 1 elbow flexion and 1 elbow extension exercise. And just like that, your upper body workout is good to go. In the case of a full body split, you might take 1 exercise from every movement pattern category for each workout. Depending on the exact routine you use, movement patterns could be a key part of the exercise selection process. Balancing opposing movement patterns should prevent injuries. If you "push" more than you "pull," something will almost always eventually go screwy with one (or both) of your shoulders. This is extremely common, as most people are much more interested with getting a big chest and huge shoulders than they are with getting a big back. But not me. Absolutely love a lat pulldown! If you need any further information or advice, please come and talk to me. Peripheral Heart Action Peripheral Heart Action is a form of circuit training where upper body and lower body exercises are alternated back and forth. I use this type of training regularly in my group personal training sessions. The participants will often alternate between upper body and lower body exercises for a designated time period, often 7 minutes. This is a type of AMRAP (as many reps/rounds as possible) training. Peripheral Heart Action forces the blood flow to keep switching from different parts of the body as you change exercises emphasizing different muscle groups. It results in a more demanding workout for the cardiovascular system because the blood flow isn't able to get into an established pattern like it could if you were just working the same muscle groups. The most important part is the concept of alternating upper and lower body (or core) exercises, you can use any exercises you want. Example Program: Group A: DB Chest Press / Reverse lunge Pair B: Single arm Row / Stiff Leg Dead lift Pair C: Dumbbell Squat / Biceps Curl Pair D: Step ups / Dumbbell shoulder press Pair E: Goblet squats / Dumbbell renegade rows Do the prescribed exercises in the group back to back with no rest in between (this is called a "super set"). When you have completed both exercises, rest for a few seconds, then repeat for either a predetermined number of sets or do as many rounds as possible in the same manner until the time runs out. After completion of Pair A, rest for 60 seconds then switch to the exercises in Pair B and go through those exercises in the same manner as Pair A for 3 sets. Use weights that allow you to get in between 6-12 repetitions of each exercise. Make sure you are pushing yourself though; if you aren't huffing and puffing hard afterwards, you aren't getting the full benefits. Poor effort = porr results. Obviously. Do this program 3 times per week. Combine it with a good warm up and cool down. Try this program for 6 weeks and I'm sure you will be pleased with the results. When combined with a sensible nutrition plan, you can expect to see some good results in terms of weight loss and body composition. If you need any further information or advice on how to implement these into your training, please come and talk to me. Slow cooker chicken casserole Ingredients: Knob of butter ½ tbsp rapeseed or olive oil 1 large onion, finely chopped 1 ½ tbsp flour 650g boneless, skinless chicken thigh fillets 3 garlic cloves, crushed 400g baby new potatoes, halved 2 sticks celery, diced 2 carrots, diced 250g mushrooms, quartered 15g dried porcini mushroom, soaked in 50ml boiling water 500ml stock made with 2 very low salt chicken stock cubes 2 tsp Dijon mustard, plus extra to serve 2 bay leaves Method: Heat a knob of butter and ½ tbsp rapeseed or olive oil in a large frying pan, cook 1 finely chopped large onion for 8-10 mins until softened and starting to caramelise. Meanwhile, put 1 ½ tbsp flour and a little salt and pepper in a bowl and toss 650g boneless, skinless chicken thigh fillets in it. Add 3 crushed garlic cloves and the chicken to the pan and cook for 4-5 mins more until the chicken is starting to brown. Transfer to your slow cooker, along with 400g halved baby new potatoes, 2 diced celery sticks, 2 diced carrots, 250g quartered mushrooms, 15g dried and soaked porcini mushrooms with the 50ml soaking liquid, 500ml chicken stock, 2 tsp Dijon mustard and 2 bay leaves. Give it a good stir. Cook on Low for 7 hours or High for 4 hours. Remove the bay leaves and serve with a little Dijon mustard on the side. Enjoy! Useless Facts Dr. Kellogg introduced Kellogg's Corn Flakes in hopes that it would reduce masturbation. Penguins can fly. But only if you put them on a plane. The sperm of a mouse is actually longer than the sperm of an elephant. Sue Highley can build a snowman out of rain. In medieval France, unfaithful wives were made to chase a chicken through town naked. Well, there's an idea for the Jeremy Kyle show. Dave Astbury is slightly longer than the sperm of a mouse. 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…

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