Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 17th April 2017

Monday 17th April 2017

What's New?

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?

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, a 30% variable. So let's say a female weighs 10 stone (140 1bs / 64kg). Based on the lower %, her body 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 weighting 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.

It's not your overall body weight that matters. It's your body fat. There's surface fat, the fat you can see, and there's Visceral fat, which is deep fat that's stored further underneath the skin than "subcutaneous" belly fat. It's a form of gel-like fat that's actually wrapped around major organs, including the liver, pancreas and kidneys. Carrying around excess visceral fat is linked with an increased risk of coronary heart disease, Cancer, Stroke, Dementia, Diabetes, Depression, Arthritis, Obesity, Sexual dysfunction and Sleep disorders.

At Woodlands, we focus on resistance training and HIIT as these are the best way to change the composition of your body and reduce body fat.

New equipment:

Nytram Pro Gym Equipment has delivered our hack squat machine. As far as I'm aware it's the only full commercial hack squat machine in the area. Everyone seems to love it.

New classes / group sessions timetable:

We've got a new classes / group sessions timetable. These sessions are designed to finding a balance between a fun and sociable class environment with the expert attention that comes with a personal training session.

Our approach to training feature a range of training methods - all created to challenge each area of the body in a time-efficient and effective way.

All classes are included in our normal membership fee. It is very important that each person leaves the class knowing they've had a proper workout and are progressing towards their goals.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 9.00pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

You have to progress:

Some members are terrified of using heavier weights, heavier kettlebells etc - but without progressive overload your body does not need to adapt and therefore will never progress. You will not get fitter or leaner. So I've written an article on how to create progressive overload.

FREE 30 Minute Fitness slots:

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.

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


How to Create Progressive Overload

Without progressive overload your body does not need to adapt and therefore progress beyond a certain point. Here is how to create progressive overload:

Increase Resistance:

Progressively increase the weight you lift as you become stronger and the weight becomes easier. A good indicator of when to increase the resistance is when you are able to perform more than your target repetitions (e.g. your lifting program calls for sets of 10 repetitions but you are able to get 11).

Increase Sets:

Increase the number of sets you perform for a given exercise. Instead of 2 or 3 sets maybe you'll want to increase to 3 or 4 in order to really fatigue the muscle(s).

Increase Repetitions:

Increase the number of repetitions you perform for a given exercise. Don't stop yourself at some magical number - Push yourself to do 1 or 2 more reps with the aid of a spotter if necessary. If you are able to get those extra reps completely by yourself and it is higher than your target rep range then you know it's time to increase the resistance.

Increase Frequency:

Increase how often you train a certain muscle or muscle group. This technique is most useful for improving lagging or weak muscles or muscle groups. Training a muscle once a week might not be sufficient to make continual gains.

Learn to listen to your body and make sure that muscles have had enough time to recuperate between training sessions before increasing frequency. Every once in a while though it could be useful to train muscles even if they haven't fully recovered in order to shock them and keep them guessing.

Increase Exercises:

Increase the number of exercises you perform for a certain muscle or muscle group with the addition of a new one to your current program.

Increase Intensity:

Increase your perceived exertion or how much effort you put into every set. This is the most important factor for creating progressive overload.

Increased intensity for every single set translates into more weight lifted and/or more repetitions performed and thus a more productive workout because your muscles have been pushed beyond what they are used to.

Decrease Rest Time:

Decreasing the rest time between consecutive sets will force your body to adapt metabolically by removing toxins and other by-products of anaerobic exercise (weight lifting) faster and more efficiently over time. Eventually you will be able to lift more in less time.


Paleo Broccoli Salad with Bacon

Ingredients:

1/4 cup red onion diced
2 tablespoons organic apple cider vinegar
1/2 cup mayonnaise
1 head broccoli cut into bite size florets
8 slices bacon cooked crisp and crumbled
1/2 cup golden raisins
1/4 cup chopped walnuts
Sea salt and fresh ground pepper to taste

Instructions:

Combine onions, vinegar and a good pinch of salt in bottom of large bowl. Stir in mayonnaise.

Add remaining ingredients and toss. Season with salt and pepper to taste.


Personal Training Packages of the week

8 x 30 minute PT sessions

£85

Full gym and classes membership included for 4 weeks.

All sessions must be used within 4 weeks. 2 sessions per week.


9 x 45 minute PT sessions

£140

Full gym and classes membership included for 3weeks. All sessions must be used within 3 weeks. 3 sessions per week




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