Matlock / Bakewell gym - Blog

The Woodlands Fitness Centre newsletter: Monday 4th September 2017

Monday 4th September 2017

What's New?

Well, the newest thing is that I've brought back the useless facts. Some of these facts are particularly useless as they're not actually factual. But some people seem to like them.

My ethos is that good quality training should be affordable, effective and accessible to everyone. Not everybody can afford or justify the cost of 1-to-1 personal training so I have created the Group Personal Training membership.

I've decided to allocate less of my time to 1-to-1 personal training and far more time to group personal training sessions.

We have added 34 group PT sessions to the weekly class schedule. The group PT sessions will give you the results and the benefits of one-to-one personal training - but at a more affordable cost. The group exercise sessions are designed based on years of achieving great fat loss results with personal training clients. The session plans and progressions are proven to get results, time and time again.

The group sessions will either take place in the gym or upstairs in the studio area. If the sessions take place in the gym, you'll use our resistance machines, free weights and functional apparatus. If the sessions take place in the upstairs area, we'll typical use bodyweight, HIIT, plyometric, cable machines, kettlebell and free weight exercises.

A lot the of the classes and Group PT sessions are based on or contain High-intensity interval training (HIIT), which is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout.

We charge £18.75 for a single 45 minute PT session. If the PT session is shared between 4 people, that's only £4.69 per person. The group personal training membership is only £45 per month - the equivalent to 2 shared 45 minute PT sessions each week. Ideally you'll attend more than 2 sessions each week, giving you even better value for money.

We have 2 main membership options:

Gym Only:

Single: £25pm for 12 months, £27pm for 3 months and £29pm for 1 month.

Joint/Student: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month.

Group Personal Training membership:

Single: £45pm x 12 months, £50pm x 3 months and £55 x 1 month.

Joint/Student: £30pm x 12 months, £35pm x 3 months and £40 x 1 month.

The group sessions membership offers 48 classes / group sessions each week. Below is a link to the classes / group exercise sessions timetable.

http://www.woodlandsfitnessrowsley.co.uk/classes/?Page_Name=classes

Here is a list of our classes / group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/classes/?Page_Name=classes

PT prices:

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

8 x 30 minute PT sessions
£100
All sessions must be used within 4 weeks.

8 x 45 minute PT sessions
£150
All sessions must be used within 4 weeks.

8 x 60 minute PT sessions
£200
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 / group sessions membership", which includes 34 shared PT sessions to the week.

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

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


You don't eat after 8pm

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 it's not your body weight that's an issue - it's your fat weight. Reason 7: You don't eat after 8pm.

The theory that you should not eat in the evening gained popularity a few years ago when some nutritionists claimed eating at night results in weight gain because you don't do any physical activity afterwards to burn off the calories - they will be stored as fat while you sleep. In fact, it doesn't really matter when you eat so long as you consume the right number of calories over a day. Food is digested and metabolised in the same way, whatever time it's eaten.

Perhaps this tactic seems to work because most of what we eat at night is comfort food - it's the classic time to slump in front of the TV and nibble on crisps or chocolates. How often have you found yourself overeating carrot sticks? Equally, if you set yourself a cut-off time of 8pm the temptation is to overeat before you reach that point, so you may have a larger dinner in an attempt to stave off hunger pangs later on, especially if you've been to the gym after work and your energy and protein levels need replenishing. Even worse, there will be times when you shatter the rule by devouring a bumper pack of Kettle Chips at 11pm. That's the trouble with rules - the more you have and the stricter they are, the more likely you are to break them.

Allow yourself an evening snack if you want one, but factor it into your daily calorie allowance and try to make sure it fits it does not end up being a food binge. It's also a good time to cram in an extra portion of fruit. High fibre fruit such as apples, or porridge are great bedtime snacks, as they fill you up and help you sleep well. A little tip is to eat pickles or gherkins (if you like them). Did you know that an entire can only contains 3 calories!


One-pot mushroom & potato curry recipe

1 tbsp oil
1 onion, roughly chopped
1 large potato, chopped into small chunks
1 aubergine, trimmed and chopped into chunks
250g button mushrooms
2-4 tbsp curry paste (depending on how hot you like it)
150ml vegetable stock
400ml can reduced-fat coconut milk
Chopped coriander, to serve

Method:

Heat the oil in a large saucepan, add the onion and potato. Cover, then cook over a low heat for 5 mins until the potatoes start to soften. Throw in the aubergine and mushrooms, then cook for a few more mins.

Stir in the curry paste, pour over the stock and coconut milk. Bring to the boil, then simmer for 10 mins or until the potato is tender. Stir through the coriander and serve with rice or naan bread.


Useless Facts

The dragonfly has about 30,000 lenses covering its retina, enabling it to see many images.

The Flu has to get Dave Harper shots once a year.

More employees are injured in the meat packing industry than any other line of work.

When Paul Cotterill was born, he drove his mum home from the hospital.

By the time you're 70 you will have lost half your taste buds.

Guns carry Bronwen Adlington for protection.



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