Matlock / Bakewell gym - Blog

The Woodlands Fitness Centre newsletter: Monday 23rd October 2017

Monday 23rd October 2017

What's New?

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 created the Group Personal Training membership. The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to as many sessions as you like. Each session will be a personal training session.

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.

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: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Group Personal Training membership:

Single: £45pm x 12 months, £48pm x 3 months and £51 x 1 month.

Joint/Student: £30pm x 12 months, £38pm x 3 months and £41 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.

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.

4 x 45 minute PT sessions
£75
All sessions must be used within 4 weeks.

4 x 60 minute PT sessions
£100
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


Do you do endless sit-ups?

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 8: You do endless sit-ups.

Did you know that for every 100 sit-ups you do, you lose ten pounds of fat? No you didn't, because we made it up, it's rubbish. But the way some people insist on crunching up and down for hours on end, you'd think this basic exercise was a miracle fat-loss technique...Nothing is worse than those late night 'celeb' featured shopping channels, where they go from a size 20 to a size 8 in 4 weeks, by doing 5 mins of crunches each day, don't believe it - it's a total scam.

They say that abs are made in the kitchen, not in the gym. Put simply, getting a six-pack starts in the kitchen. 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. Females will start to see abs at around 18% bodyfat and a six pack will show at around 12% bodyfat.

You simply cannot 'spot burn' fat from one part of your body. You lose weight evenly from all over - so the places with the greatest amount of fat will be the last to slim.

Mixing HIIT and resistance training will shed fat. The resistance element of a weights workout burns far more calories than the repetitive motion of a sit-up. Abs exercises should be added to your workout only so that when you do lose the fat, you'll have a six-pack lurking underneath.

Ab crunches are one of the most popular ab exercises but they're not necessarily the best. The rectus abdominis - commonly known as your six-pack - does not function primarily to bend the torso, but rather to brace the spine and transfer power from the hips to the upper torso. Instead, do Swiss ball planks because they work the core the way nature intended - with little to no strain on your back. And they work it hard.


Vegetarian casserole recipe

Ingredients:

1 tbsp olive or rapeseed oil
1 onion, finely chopped
3 garlic cloves, sliced
1 tsp smoked paprika
½ tsp cumin
1 tbsp dried thyme
3 medium carrots, sliced (about 200g)
2 medium sticks celery, finely sliced (about 120g)
1 red pepper, chopped
1 yellow pepper, chopped
2 x 400g tins tomatoes
or peeled cherry tomatoes
250ml vegetable stock cube
2 courgettes
, sliced thickly (about 300g)
2 sprigs fresh thyme
250g cooked lentils

Method:

Heat the oil in a large, heavy-based pan. Add the onions and cook gently for 5 - 10 mins until softened.

Add the garlic, spices, dried thyme, carrots, celery and peppers and cook for 5 minutes.

Add the tomatoes, stock, courgettes and fresh thyme and cook for 20 - 25 minutes.

Take out the thyme sprigs. Stir in the lentils and bring back to a simmer. Serve with wild and white basmati rice, mash or quinoa.

Useless Facts

Low fat foods are more likely to contain harmful bacteria than regular foods.

When Josh Spender left for University he told his father "You're the man of the house now".

The largest ball of twine in the world resides in Cawker City, Kansas, USA. It is over 12 feet in diameter, weighs 8+ tons, and never stops growing. More

Paul Cotterill built the hospital he was born in. He's also been training 20 years and built 3 houses.

Average wait in the waiting room of a doctor's office: 20 minutes.

James Turner doesn't mow his lawn; he dares it to grow.




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