Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 11th December 2017

Monday 11th December 2017

What's New?

A lot of members are asking us about our Christmas Opening Times so here they are:

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.

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 50-rep workout

Despite a similar title, this is different to the 25 Method discussed in last week's newsletter.

Let's say you want to build a muscular, athletic body — the kind that looks strong and powerful and also happens to be strong and powerful. The kind that Jack Critchlow possesses.

And let's say you don't want to use every piece of equipment in the gym or do lots fancy mathematics. You're someone who wants to get in, work hard, and get the hell out to go live the rest of your life.

If that's you, I've got a workout you should try. The 50-Rep Workout is ridiculously simple and ridiculously effective. It'll make you look better. I'll make you feel better. And the only equipment you need is a barbell and maybe a squat rack.

The advantages:

Hypertrophy: High volume heavy compound lifts induce a substantial neuroendocrine response. (That means you'll grow bigger muscles.)

Technical proficiency: Training flawless technique in the big lifts will make quality movement a habit. The better you move, the better you feel and perform.

Local muscular endurance: This type of training increases density of mitochondria (cellular powerhouses) and the oxidative capacity of fast twitch fibers. That means you'll have more energy without needing to tap into your other energy systems.

Preparation:

1. Do a thorough warm-up.

2. Pick a heavy compound movement

3. Do 4 warm-ups sets.

Start off light and ramp up to a semi-heavy weight.
This is where a little trial and error comes in. (Don't worry - it'll only take you a minute to figure out and adjust.)
If you can normally deadlift 100kg for one rep, start light and work your way up to about 65% of that. For instance:
Warm-up set 1: 40kg for 3 reps
Warm-up set 2: 50kg for 3 reps
Warm-up set 3: 60kg for 3 reps
Warm-up set 4: 65kg pounds for 1 rep

4. Keep the bar loaded with 65% of your one-rep-max.

Execution:

You're warmed up and the bar is loaded. Now what?

Well, now you're gonna do 50 sets of just 1 rep each. That's right: 1 rep per set. Rest for as long as you need between each set.


Chickpea fajitas recipe

Ingredients:

400g can chickpeas
1 tbsp olive oil
pinch of smoked paprika
2 tomatoes, deseeded and diced
1 small red onion, finely sliced
2 tbsp red wine vinegar
1 avocado, stoned and peeled
2 limes, juice of 1, the other cut into wedges
100g soured cream
2 tsp harissa
4 corn tortillas
coriander, roughly chopped, to serve (optional)

Method:

Heat oven to 200C/180C fan/gas 6 and line a baking tray with foil. Drain the chickpeas, pat dry and tip onto the prepared baking tray. Add the oil and paprika, toss to coat, then roast for 20-25 mins until browned and crisp, shaking halfway through cooking.

Meanwhile, put the tomatoes and onion in a small bowl with the vinegar and set aside to pickle. Put the avocado in another bowl and mash with a fork, leaving some larger chunks. Stir in the lime juice and season well. Mix the soured cream with the harissa and set aside until ready to serve.

Heat a griddle pan until nearly smoking. Add the tortillas, one at a time, charring each side until hot with griddle lines.

Put everything on the table and build the fajitas: spread a little of the harissa cream over the tortilla, top with roasted chickpeas, guacamole, pickled salsa and coriander, if you like. Serve with the lime wedges for squeezing over.

Useful suggestion: make twice as much so you have leftovers for lunch.


Useless Facts

17th president Andrew Johnson was the only president to sew his own clothes. Paul Cotterill also sews his own clothes.

Richard Hollings has already been to Mars. That's why there are no signs of life there. He has no time for any of that alien malarkey.

Ernest Hemmingway founded an annual fishing tournament in Cuba, where he lived for many years. Fidel Castro was the winner of this contest in 1960.

Zoe Norman's calendar goes straight from March 31st to April 2. No one fools Zoe Norman.

Mark Twain's favourite cats were named Sour Mash, Sin, Apollinaris, Beelzebub, Buffalo Bill, Zoroaster, Blatherskite and Satan.


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