Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 27th November 2017

Monday 27th November 2017

What's New?

Some of you will have seen Justice League, the latest DC movie about the adventures of Batman, Superman, Wonder Woman, Aquaman et al. You'll have to make your own decision about how good the film is. However, one thing that is good is Jason Momoa's physique as Aquaman. Some of you will recognise him from Game of Thrones, in which he played Khal Drago.

Jason Momoa used a training system called Accelerated Results 7 (AR-7) to get into such awesome shape. Later on in this newsletter I have included an article on what Accelerated Results is. Let me know if you need any further information on how to implement it into your workout.

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 available 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 of 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 us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW


Accelerated Results 7 (AR-7)

Accelerated Results 7 (AR-7) is a unique program, which should get anyone in superior shape, fast. Utilizing low reps, low weight and little rest, this training system is very different to many resistance training methods. Because of the high tempo and fast pace, you will start to feel the burn much sooner as your main goal will be to reach muscular failure.

Choose 3 to 5 exercises for a particular body part. You will do 3 rounds of these exercises in a circuit. Rest for 1 minute between rounds.

In the 1st round, you will do 7 sets of 7 reps. Rest for 7 seconds between sets. Perform all 7 sets then move onto the next exercise.

In the 2nd round, you will do 6 sets of 6 reps. Rest for 6 seconds between sets. Perform all 6 sets then move onto the next exercise.

In the 3rd round, you will do 5 sets of 5 reps. Rest for 5 seconds between sets. Perform all 5 sets then move onto the next exercise.

A predetermined circuit of 5 exercises for 3 rounds will take just under 29 minutes.

Another advantage of the AR-7 program is that you can perform 2 to 3 workouts per day without too much fatigue since you aren't logging in super heavy weights over and over putting wear and tear on your joints.

You may find it tough to go from one station to the next if the gym is busy. If so, perform all sets for a particular exercise before moving on to the next exercise.

This is an easy and efficient way to knock out your sets and still get a great, fast-paced workout that will have you leaving spent. The key is to keep the pace of the workout going and adhere strictly to the allotted rest periods in order to get the full benefit of AR - 7.

Weight training like this is a form of HIIT - you do a set with all-out effort. Rest. Do another set. Rest. Repeat. The original protocol for HIIT is a 2:1 ratio for work to recovery periods. You will only be resting for up to 7 seconds between sets. Resting two to three minutes between sets is not an effective form of HIIT. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.

After a period of time be sure to change up the exercises and slightly increase the amount of weight you are using. Stick with mostly multi-joint movements and practice progression.

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


Veggie bean fajitas

Vegetarian fajitas are a fun way to feed the family. Making your own is much cheaper than buying the boxed kits.

Ingredients:
2 tbsp vegetable oil
1 onion, chopped
1 red chilli, seeds removed and chopped
1 garlic clove, chopped
2 x 110g tins kidney beans, washed and drained
Vegetable stock or water

For the simple salsa:
4 tomatoes, seeds removed and chopped
½ red onion, chopped small bunch coriander, chopped
1 lime

To serve:
1 packet of wheat tortillas
250ml plain yoghurt or soured cream

Method:
For the filling, add the oil to a pan and cook the onion, chilli and garlic until softened. Add the beans and cook for a further 10 minutes, stirring occasionally. Add a little vegetable stock, about half a small glass, cook the beans until the mixture is smooth and not runny.

Mash the beans roughly with the back of a fork or a potato masher, then set aside.
For the salsa, mix together the tomatoes, red onion, a squeeze of lime juice and a handful of the chopped fresh coriander.

Just before you are ready to eat, add the remaining coriander and a squeeze of lime juice to the beans.

Warm each tortilla through in a pan and put on a plate, spoon over some of the filling, add a spoonful of the yoghurt and a little salsa. Roll up and serve immediately.


Useless Facts

The first telephones did not have bells and were connected all the time. In order to attract the attention of someone on the other side of the line, one would have to yell, "Ahoy!" into the receiver. Paul Cotterill still does this.

Katayune Jacquin doesn't breathe air. She holds air hostage.

After publishing his famous dictionary, Noah Webster rewrote the bible, replacing all the words he considered were "naughty". Jack Critchlow added them back in.

Michael Allen can delete the Recycling Bin.

The tuna fish never stops swimming.





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