Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter Monday 24th April 2017

Monday 24th April 2017

Monday 24th April 2017

What's New?

We hope you guys have had a great Easter.

We've moved the gym round yet again - although the current layout is by far the best. Somehow I've been able to add new 2 new machines and create lots of new space.

The dumbbells are now in their own area with big mirrors, benches, dumbbell racks, preacher curl bench and T-bar row.

New equipment:

The fixed Jordan barbells - 10kg to 35kg - are upstairs. Some members have asked me to have a set downstairs. As such, I've bought 2 5ft Olympic barbells. These weigh 15kg. There are lots of 1.25kg, 2.5kg and 5kg weight plates you can use to make whatever weight you require.

We've added a new Life Fitness chest press to the downstairs gym area. This is part of the same range as the lat pulldown, the pec dec, the seated leg extension and the seated leg curl. We also have a lying leg curl machine. The new hack squat machine is very popular.

New classes / group sessions timetable:

I know I've mentioned these in the last couple of newsletters - but we have 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.

If you want your workouts to actually achieve something then it's imperative you leave the class knowing they've had a proper workout and are progressing towards their goals.

All classes are included in our normal membership fee.

New PT prices:

These are our new prices for personal training. We will also be offering a discount for members to renew their personal training package before they've used up their current sessions. So, we have 2 prices: the normal price and early renewal.

Here are a few examples using our most popular PT packages:

8 x 30 minute PT sessions
£85 (early renewal)
£94 (normal price)
All sessions must be used within 4 weeks.

8 x 45 minute PT sessions
£125 (early renewal)
£138 (normal price)
All sessions must be used within 4 weeks.

8 x 60 minute PT sessions
£165 (early renewal)
£182 (normal price)
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 PT packages include full gym / classes / group sessions membership.

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

Article:

Plonking yourself on a x-trainer for 30 minutes and staring glassy eyed at your iphone won't do you much good. Steady state cardio elevates cortisol (a nasty stress hormone!!!) levels in your body. This you do not want.

Steady state cardio is also catabolic. Being in a catabolic state is muscle wasting. Lots of steady cardio causes muscle tissue breakdown. You want your body to be in an anabolic (muscle building) state. The article below will hopefully encourage you to do resistance training instead of cardio training.

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


Resistance training instead of cardio training

Burning off fat is pretty much one of the main reasons for joining a gym. We appreciate there are other goals: rehabilitation, increasing fitness, hypertrophy etc. But fat loss is one of the major goals. Especially at this time of year. So I've put together a list of the 10 reasons why you're not losing fat. Don't forget its not your body weight that's an issue - it's your fat weight.

Cardio burns fat, weights build muscle. That's the simplistic, misguided premise upon which countless people have built their exercise regimes. In fact, weight training is an important element of any fat-loss fitness plan. Firstly, weight training itself can burn over 400 calories per hour (running burns upwards of 600) and it also increases your resting metabolic rate (RMR).

Your RMR is basically the number of calories that your body burns when you're sat on your backside watching Family Fortunes. So, lift weights and you'll burn more calories for longer after you've stopped exercising.


Women sometimes worry that lifting weights will make them develop bulky muscles. This is not true. At all. Muscle growth is largely dependant on the male growth hormone testosterone - so men are much more likely to bulk up. In women exercising in the correct range will enhance muscle tone, giving a firmer shapelier figure.

Any weight-loss eating plan means you will lose muscle as well as fat. If you're resistance training to gain muscle, a greater proportion of your weight loss will come from fat. Weight training will also make you stronger and this will - in turn - improve your cardio performance. So if you are a runner, strengthening your legs by doing squats and lunges in the gym will help you run faster - and therefore burn more calories.


Garlic Roasted Cod Recipe

Ingredients

4 x 7 oz. cod fillets, skinless
¼ cup ghee, softened
1 tbsp. chopped flat-leaf parsley
2 garlic cloves, peeled and minced
1 shallot, minced
1 tsp. Dijon mustard
3 tbsp. prosciutto, minced
2 tbsp. freshly squeezed lemon juice
2 tbsp. cooking fat
Lemon wedges, for garnishing
Sea salt and freshly ground black pepper

Preparation

Preheat your oven to 425 F.

In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard, prosciutto, lemon juice, and season with salt and pepper to taste.

Season the cod fillets to taste.

Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.

Cook the fillets for 3 to 4 minutes per side.

Spread the ghee mixture equally over each fillet. Transfer to the oven and bake for 5 to 10 minutes, or until the fish is cooked through.

Serve with lemon wedges.


Special offers

This offer is being advertised in the Peak Advertiser:


Not long now until summer! Get beach body ready at Woodlands

6 x 45 minute one-to-one PT sessions to get you started *
FREE induction
Full membership including 41 classes/group sessions each week

ONLY £25 per month

Only 10 spaces available.

* 1 session per week for 6 weeks. All sessions must be used within 6 weeks. 4 month membership. Minimum term applies.



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