Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 13th November 2017

Monday 13th November 2017

What's New?

Time. For some, quite a luxury. With that in mind, I've tried to make training sessions and workout routines as time efficient as possible. The idea is to get the maximum amount of work done in a fixed time period.

One of my tools for my 1-to-1 and shared personal training sessions is my Time Limit training method. The premise is simple: you have to complete a number of reps within a fixed time period.

You can use whichever rep speed you want - but I typically advocate a 1/0/1/0 tempo. This means you have 1 second to lift the weight, 0 seconds rest at the top of the movement, 1 second to lower the weight and 0 seconds rest at the bottom of the movement, so each rep takes 2 seconds.

If you keep your rest periods short, weight training is a form of HIIT (High Intensity Interval Training). Tabata is a form of HIIT where you alternate 20 seconds of exercise with 10 seconds of rest for eight cycles, lasting 240 seconds (4 minutes). This style of training isn't just for cardio; it can be adapted to any exercise for any muscle group. Of the 240 seconds, 160 seconds is exercise and 80 seconds is rest, so the rest periods are 50% of the work period.

Let's use this rest period % and a 1/0/1/0 tempo; if you allocated 5 minutes (300 seconds) to a particular exercise, you'd have 200 seconds for the exercise itself, equivalent to 100 total reps, and 100 seconds for rest. Within this time period, you could do 10 sets of 10 reps, 8 sets of 12 reps, 6 sets of 16 reps, 4 sets of 25 reps, 5 sets of 20 reps, 3 sets of 33 reps, etc.

HIIT is incorporated via short rest periods between each set. You will have to complete as many sets as possible within a time limit.

Your training density is the work you're able to do in a given amount of time. If you perform 10 sets of 10 reps of barbell rows (100 total reps) in 5 minutes with a 40kg barbell, your training density for that that particular movement would be 4,000kg. In other words, training density is the amount of sets x the number of reps x the weight completed within a certain timeframe. Your goal would then be to escalate (increase) that density by either performing more overall reps or using more weight.

The time limit means you won't be able to wander off during your rest periods - so no getting distracted by a text message or an extended trip to the toilet. You're ruled by the clock - which pushes the intensity for the cardiovascular system.

If you need any further information or advice on how to implement these into your training, please come and talk to me.

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.

Unlimited Personal Training membership :

This membership includes:

✔ 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 structured as an actual personal training session.
✔ No contract

Only £10.99 a week (paid monthly)

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=12525

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

4 x 45 minute PT sessions
£75

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 & 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

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 keep track of what you eat

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. 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 10: You don't keep track of what you eat.

You may think you're eating healthily, only to discover you haven't lost any weight when you step on the scales. Maybe you've forgotten that sneaky biscuit that you had with your morning coffee or you've discounted last night's ice cream on the basis that it was 'low fat', and the ten pints of Baileys you drank last weekend don't count because it was the weekend and you deserved a treat. It's hardly surprising. Research has shown that most people who are attempting to lose weight underestimate how much they eat.

The way around this is to keep a food diary. If the truth about what you eat is there in black and white, you'll be less likely to sneak in sugary, high-calorie treats. You should also buy a pocket calorie counter from any good bookshop to tell you precisely how many calories you're consuming. In a surprisingly short time you'll know the calorie content of your favourite foods off the top of your head and it won't seem like such a chore.

Slow Cooker Enchilada Quinoa

Healthy, easy enchilada quinoa made right in the crock pot. Just set it and forget it for a cheesy, protein-packed meal.

Ingredients:

1 15-ounce can black beans, drained and rinsed
1 15-ounce can yellow corn, drained and rinsed
2 15-ounce cans of mild or medium red enchilada sauce, divided
1 15-ounce can of diced fire roasted tomatoes and green chiles
1 cup un-cooked quinoa + ½ cup water
4 ounces cream cheese
Salt and pepper to taste
1 cup shredded Mexican style cheese
Optional: chopped cilantro, diced tomatoes, diced avocado, sour cream

Instructions:

Add beans, corn, 1 can of enchilada sauce, diced tomatoes and chiles, quinoa, water, cream cheese, and salt and pepper to the slow cooker. Stir everything together.
Pour remaining can of enchilada sauce on top, then sprinkle with shredded cheese. Cover and cook 4-5 hours on high or 5-7 hours on low.
Uncover, top with tomatoes, avocados, sour cream, and chopped cilantro and serve.

Notes: For added flavour, add 1 teaspoon each cumin and garlic powder.

Useless Facts

The world's largest squid was 35 feet long and weighed 2.2 tons. It was called James.

David Brownsey once went around the World. By standing still.

The fastest speed that a rail vehicle has gone is 6,121 mph or mach 8. This is only slightly more than the speed Luke Griffiths enters the Molyneux Business Park. Not necessarily in a car.

Dave Astbury hit 11 out of 10 targets with 9 bullets.

The world's largest gum drop was 11 lbs, 9 inches tall, and contained 15,250 calories. Jack Critchlow had it for lunch. Didn't like it.


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