Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter April 2017

Saturday 1st April 2017

What's New?

Hi guys & girls,

Let's start the week with a member update. Our landlord has confirmed the walls downstairs will be coming down this month. This will open up downstairs and create much more space for both more equipment and more circulation space. I have a clear image in my mind of what we are going to create and the finished product, soon to be achieved, will be awesome.

We have a hack squat currently being made to our exact specification.

Based on my experiences as a gym user and gym owner, I have identified two types of people who go to the gym:

1) Those who wander in with no plan or programme and move from one machine to another before leaving, having not really worked out very hard.

2) Those who have a plan in mind, and hit each exercise with a purpose. They generally have a set amount of reps they do in each set, and they'll know exactly what they're doing on each exercise.

It's fairly obvious that the first group will not be achieving their fitness goals unless they get some help and have someone to direct them, so if you know that you're one of those people then you should be enlisting the help of a Personal Trainer ASAP.

Our new premises are based on these two types of people. Downstairs is home to a variety of resistance machines, both selectorised and plate loaded, free weights, racks and dumbbells up to 52.5kg. Perfect for those who have a plan in mind

Upstairs is a vast open space for personal training, both 1-to-1 and group personal training, group class and bootcamps, perfect for those who need to get some help and have someone to direct them.

The Woodlands team have got together to update the class timetable. Our classes will bridge the gap between conventional group fitness classes and one-to-one Personal Training.

Finding a balance between a fun and sociable class environment with the expert attention that comes with a personal Training session, our Small Group PT classes provide a measurable, results-focused weight training program at a fraction of the cost of Personal Training.

Resistance training is the best way to change the composition of your body (ie. the ratio of muscle to fat, or lean mass). As such, our Small Group Personal Training sessions follow a split training program whereby each workout is designed to target a different muscle group. Sessions use classic body sculpting and bodyweight training exercises alongside scientifically proven strength and conditioning principles to work on creating lean, toned muscles. Combined with HIIT-style cardiovascular workouts to turbo charge fat loss and accelerate fitness levels, the Woodlands Small Group Personal Training classes are - in short - a complete fitness experience.

Woodlands Small Group PT classes are limited to a maximum of 8 people to ensure a more bespoke experience. All sessions form a complete training program and have been designed to be performed together to get the best results.

TOTAL BODY BLITZ - a resistance based exercise class that combines high and low impact moves with toning and stretching. This class will sculpt, tone and strengthen your entire body, fast! Focusing on low weights and high repetition movements, you'll burn fat, gain strength and quickly achieve lean total body conditioning.

LEGS, BUMS AND TUMS - These lower body workouts include strength-based compound movements such as weighted squats, lunges and deadlifts to strengthen, lengthen and tone the glutes, hamstrings, quads and calves. Focusing on the legs (ie. the largest muscle group in the body) ensures maximum calorie burn throughout and long after the session has ended.

UPPER BODY BLITZ - a strength-based workout incorporating upper body compound pushing and pulling movements such as chest press, rows, dips and core strengthening exercises to sculpt and tone the arms, chest, back, triceps and shoulders without bulking.

HIIT - a fast-paced HIIT workout where you will perform exercises at maximum effort for short intervals with very short rest periods in between. This session aims to improve your cardiovascular fitness and athletic potential while burning fat efficiently. To get the most from this session, we recommend combining it with the strength-based Small Group sessions throughout the week.

AB ATTACK - a class of hardcore abdominal work that focuses on toning and defining the abs while strengthening the back to improve posture and core strength.

KETTLEBELLS - Kettlebell training will help kick all your fitness goals into high gear. Exercises work multiple muscle groups simultaneously, developing strength and muscular endurance and efficient caloric expenditure. Great for the arms, shoulders, back, legs and core.

BOOTCAMP - a challenging all body free weight workout. Bootcamp mixes cardio and resistance exercises to improve your balance, strength and flexibility. Battle Ropes. Slam Balls. Core Bag Lifts. Build your strength. Improve your balance, strength and flexibility. This great overall workout welcomes all fitness levels. Bootcamp is one of our most popular classes so please book your space. Feel the burn. See the results.

Here is our new class timetable:

Monday:
HIIT | 8.00am | 45m
Kettlebells | 9.30am | 45m
Pilates| 10.30am | 60m
HIIT | 12.30pm | 30m
HIIT | 5.30pm | 30m
Total Body Blitz | 6.00pm | 45m
Bootcamp | 6.45pm | 45m
Ab Attack | 7.30pm | 30m

Tuesday:
Bootcamp | 9.30am | 45m
Ab Attack | 10.30am | 30m
HIIT | 12.30pm | 30m
HIIT | 5.30pm | 30m
Total body blitz | 6.00pm | 45m
Bootcamp | 6.45pm | 45m
Pilates | 7.30pm | 45m

Wednesday:
HIIT | 8.15am | 45m
Total body Blitz | 9.30am | 45m
Pilates | 10.30am | 45m
HIIT | 12.30pm | 30m
HIIT | 5.30pm | 30m
Legs Bums Tums | 6.00pm | 45m
Upper Body Blitz | 6.45pm | 45m
HIIT | 7.30pm | 30m

Thursday:
Bootcamp | 9.30am | 45m
Ab Attack | 10.30am | 30m
HIIT | 12.30pm | 30m
HIIT | 5.30pm | 30m
Upper Body Blitz | 6.00pm | 45m
Legs Bums Tums | 6.45pm | 45m
HIIT | 7.30pm | 30m

Friday:
HIIT | 8.00am | 45m
Legs Bums Tums | 9.30am | 45m
HIIT | 10.30am | 30m
Kettlebells | 12.30pm | 30m
HIIT | 5.30pm | 30m
Total Body Blitz | 6.00pm | 45m
HIIT | 7.00pm | 30m

Saturday:
Bootcamp | 9.30am | 45m
HIIT | 10.30am | 30m

Sunday:
Bootcamp | 9.30am | 45m
HIIT | 11.30am | 30m

We now offer 41 classes per week or 178 classes per month. ALL within your monthly membership fee.

We're also now offering FREE trial 30 Minute Fitness slots. These 30 minute fitness slots are so-called as they're designed to drive the maximum results in just 30 minutes, meaning they can be 'slotted' into your schedule, no matter how busy it is.

This bespoke approach to training will feature a range of training methods, created to challenge each area of the body in a time-efficient and effective way. The content of each one varies, providing tailored expertise to each client. The focus is on resistance training and HIIT as opposed to weight lifting, as these the best way to change the composition of your body (ie. the ratio of muscle to fat, or lean mass).

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

Thanks,
GW


Why is HIIT so effective?

The other day a member asked what this HIIT is I'm always harping on about.

The 30 minute training session is quickly becoming more of a usual occurrence in many PT studios and health clubs. Previously every gym user was spending at least an hour in the gym and every class was scheduled for 60 minute duration. So what has changed?

Research shows that sessions lasting longer than 60 minutes can have a detrimental effect on your hormone levels, with elevated Cortisol (stress hormone) and subsequent suppression of your anabolic hormones. Both of these effects are the exact opposite to what most gym users are looking to achieve - reduction in body fat and maintenance of or increase in muscle mass.

High-intensity interval training (HIIT) is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 4 to 20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, you could alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking for 8 rounds (4 minutes).

A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by short periods of rest or medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity.

The aim of HIIT is to improve anaerobic and aerobic fitness, glucose tolerance and insulin response, lipid profiles and even body fat reduction. This type of workout could include sprints, kettlebell swings or hitting a tyre with a hammer. Sessions lasting up to 30 minutes are sufficient because many clients physically cannot be trained this way for a full hour.

HIIT is considered to be an excellent way to maximize a workout that is limited on time. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

The trick is simply to keep changing your speed and intensity - this will "trick" your body into burning more calories since it can not achieve steady state.

At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). However, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate. To ascertain your heart rate, use a heart rate monitor.

Don't bother with a moderate aerobic workout; it won't really achieve anything. Include resistance that can be progressively increased over time and as mentioned above high intensity or short rests

Most gym users - IF pushed hard, do not require and cannot tolerate, a full sixty minutes of HIIT type of training. They are pushed within their abilities, and can achieve more benefits than plodding around a gym for an hour.

Most members prefer to be able to get in and out of the club, within a 45 minute period, and this can have a great impact on user dedication since they know they don't have to dedicate as much time each week to achieving their goals. We also like it because we can timetable more group training classes each day. This gives you guys a wider range of effective classes to choose from.

For advice on HIIT, please come and speak to me.


Spicy pork lettuce wraps

These low-carb, oriental-style spicey pork wraps are good for paleo and gluten-free dieters.

Ingredients:

1tbsp olive oil
2 cloves garlic
A thumb of fresh ginger
4 spring onions, sliced (both green and white parts)
1 red pepper, sliced
250g free range pork mince
1tbsp fish sauce
Juice of a lime
2 shredded lime leaves or some lime zest
30g mint, half the leaves roughly chopped
30g coriander, half the leaves roughly chopped
2 little gem lettuces, leaves separated

Method:

Heat the olive oil in a large frying pan and grate in the ginger and garlic. Add the spring onions and red pepper. Cook for a couple of minutes.

Tip in the mince, fish sauce, lime juice, lime leaves or zest and the chopped mint and coriander. Stir until the meat is done.

To eat, spoon the spicy mince into lettuce leaves, adding a sprig or two of mint and coriander. Wrap into a bundle. Eat straightaway.


Member Achievement 'Shout Out'

The member 'Shout Out' of the month is Fiona Taylor.

Fi joined the Woodlands Fitness Centre in July 2014. Fiona joined on our 3 x 45 minute PT sessions per week membership.

Fiona said:

"I started training with Giles in a bid to lose some of the stubborn fat around my middle and generally tone up. What I achieved with Giles' help was far more than this! Using various exercise methods, including HIIT, my overall strength and fitness improved so much in a short space of time that I was able to perform exercises I would never have attempted on my own. Each workout is tailored to me. I have learnt so much from Giles; he is willing to share his expert knowledge and answer any questions you come up with. His tips on nutrition are excellent and his dedication is clear. Giles is energetic, fun, committed and inspirational...and I can't recommend him enough!"

Well done Fiona!

Our 3 x 45 minute PT session per week membership is only £45 per week (plus membership).


Summer fruit smoothie

OK, perhaps a tad premature to be thinking of summer - but the sun is out. So why not?

Ingredients:

225g/8oz fresh blackberries
225g/8oz fresh raspberries
225g/8oz fresh blueberries
1 just-ripe medium banana, broken into pieces
150ml/¼ pint natural plain yoghurt
150ml/¼ pint milk
1 tbsp icing sugar (optional)

Method:

Measure all the ingredients into a food processor and whiz until smooth. Alternatively use a hand-held blender. Pour into a tall cool glass. Enjoy.


Personal Training Packages

Intensity is better than duration. As such, training for 30 minutes can be just as effective as training for longer - IF you put the effort in. Intensity is better than duration: in a 30-minute session you will be able to put more intensity into your workout. In a longer session your energy levels are likely to start dropping and you won't be able to put in as much continuous effort. The body responds better to intensity rather than duration - so you will see better results quicker.

A typical session could include 20 minutes of resistance training and 10 minutes of HIIT. Although 10 minutes doesn't seem very long, if you put a lot of intensity into the 10 minutes the benefits will just be the same than if it was for much longer. The more intense the workout, the more calories per minute the body will burn, resulting in a much stronger post-exercise reaction.

The following 30 minute PT packages are available:

4 x 30 minute PT sessions
£40
All sessions must be used within 4 weeks. 1 sessions per week.

8 x 30 minute PT sessions
£80
All sessions must be used within 4 weeks. 2 sessions per week.

12 x 30 minute PT sessions
£120
All sessions must be used within 4 weeks. 3 sessions per week.

16 x 30 minute PT sessions
£160
All sessions must be used within 4 weeks. 4 sessions per week.

20 x 30 minute PT sessions
£200
All sessions must be used within 4 weeks. 5 sessions per week.

In These 30 minute sessions you will be given a 10 minute warm up (including foam rolling and core activation exercises) to do before your session and a 5 minute cool down (foam rolling and stretching) to be done on your own giving you a 45 minute workout.

Contact us now for a FREE trial 30 Minute Fitness slot


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