Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 4th December 2017

Monday 4th December 2017

What's New?

Here we are at the beginning of December. With that in mind, here are our Christmas Opening Times:

Christmas Eve (Sunday): 8am-2pm
Xmas Day (Monday): Closed
Boxing Day (Tuesday): Closed
27th (Wednesday): 9am-2pm
28th (Thursday) : 9am-2pm
29th (Friday): 9am-2pm
30th (Saturday): 9am-2pm
New Years Eve (Sunday): 9am-2pm
New Years Day (Monday): Closed
2nd (Tuesday): Back to normal.

All classes will run at 9:30am.

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


The 25 Method

When it comes to training, I like to make things as easy as possible. When my clients start a workout I usually have a set number of reps that I want them to perform with a given load and within a given time limit. 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.

I use many different approaches to help them reach the select number of reps, but in the end, it doesn't really matter how they get to the goal, as long as they do.

Three of the most effective set/rep ranges I've ever used for building size and strength are four sets of six (4x6), 5x5 and 8x3. Those parameters have two things in common.

1). The total number of reps is basically the same.
2). The load is basically the same.

It's evident to me that the aforementioned combination of sets and reps really hits a sweet spot with many people. There's no need to argue whether 6x4 is better than 8x3 because both methods are providing the same effect. Whilst lighter weights can still achieve great results, this 25 Reps Method requires a heavier load.

Here's how you do it:

1). Choose an exercise with a heavy load (a load you could lift for 4-6 reps before failure).
2). Perform one set as fast as possible and terminate the set once the speed slows down.
3). Rest up to 60s
4). Repeat Step #2 until you've reached 25 reps.
5). Set a time limit: 5 minutes will be adequate to complete 25 reps.

It really is that simple!

The 25 Method can be used in a number of ways. You can use it for strength or hypertrophy.

When total body hypertrophy is the goal, I'll add in a few exercises to train the muscle groups that most bodybuilders want to develop. For strength, each workout will train a push, pull and hip or quad dominant movement. In addition, I also throw in a few supplemental exercises.

Give these workouts a try for three weeks and I'm sure you'll get bigger and stronger. Feel free to experiment with the 25 Method because it works really well!

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


Quick Veggie Fajitas

Another vegetarian fajita recipe....

INGREDIENTS:

8 flour tortillas (6 inch)
1 can (15 ounces) refried beans
2 tablespoons vegetable oil
1 large white onion, halved and cut into 1/2-inch slices
2 large poblano chiles, halved, seeded, and cut crosswise into 1/2-inch slices
2 medium zucchini, cut into 1/2-inch half-moons
2 cups corn (10 ounces), thawed if frozen
Coarse salt and ground pepper
1/2 cup salsa
1/2 cup sour cream
2 ounces cheddar or Colby, shredded (1/2 cup)
Lime wedges

DIRECTIONS:

Preheat oven to 275 degrees. Wrap tortillas in parchment-lined foil and warm in oven, 15 minutes. In a small pot, heat beans over low.
In a large skillet, heat oil over medium-high. Add onion and chiles and cook until softened, 12 to 15 minutes. Add zucchini and cook until crisp-tender, 6 minutes. Add corn and cook until warmed through, 3 minutes; season with salt and pepper. Spread beans on tortillas and top with vegetables; serve with salsa, sour cream, cheese, and lime wedges.


Useless Facts

A nepheligenous is someone filling a room with tobacco smoke.

When Lauren Coupland swims in the ocean, the sharks need to be in a steel cage.

Van Gogh sold only one painting during his life.

Dan Rose can kill two stones with one bird.

In the original Star Trek series Captain Kirk's middle name was Tiberius.

In the Star Trek Next Generation series Captain Picard's middle name was Susan.



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