Matlock / Bakewell gym - Blog

The Woodlands Fitness Centre newsletter: Monday 18th December 2017

Monday 18th December 2017

What's New?

It's suddenly dawned on me that we've been in our new unit for just over a year. Doesn't time fly?

We now offer Unlimited Personal Training for just £10.99 a week.

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 proper personal training session.

Our Unlimited Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. The membership is only £10.99 a week (paid monthly). And there's no contract.

Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own. Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

Christmas Opening Times 2017

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


High-intensity interval training (HIIT)

If you've ever wondered how to lose fat fast, we need to get one thing straight: there's no quick-fix, overnight answer to weight loss. No matter what diet pill, promotion, or fad is going around, weight loss doesn't occur in the blink of an eye.

In order to burn body fat, you need to both eat a clean diet where you consume fewer calories than you burn during the day, and you need to workout. The problem is, some people believe all workouts are created equally, and they're not. Different workouts give you different results.

If your goal is to lose fat, you can't just jog at a steady pace every day and expect to see the pounds come off. You need to incorporate a different type of exercise: High Intensity Interval Training. What Is High Intensity Interval Training?

High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout.

HIIT sessions typically vary from 4 to 20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, you could alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.

Tabata is a form of High Intensity Interval Training (HIIT). It's fairly straightforward: it uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). All of Tabata the intervals have to be done at 100% intensity - an absolute flat out effort. You need to perform as much work in each 20 second interval as possible and try to maintain that work rate for the 8 sets.

HIIT is considered to be an excellent way to maximize a workout that is limited on time. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

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


Veggie lasagne recipe

Ingredients

2 tbsp oil
1 onion, sliced
1 garlic clove, sliced
1 aubergine, cut into chunks
1 red pepper
8 plum tomatoes, halved
350ml passata
200g ready-cooked lasagne sheets
6 tbsp half-fat crème fraîche
2 tbsp grated parmesan

Heat oven to 190C/fan 170C/gas 5. Toss oil and vegetables together and roast in a large, shallow tin for 35 mins until lightly charred. Spoon a layer of roasted vegetables over the bottom of a medium-size baking dish.

Pour over some passata and cover with a layer of lasagne sheets. Repeat layers to use up all the roasted vegetables and passata, finishing with a layer of lasagne. Use a spoon to dollop over the crème fraîche, then sprinkle with the Parmesan. Return to the oven for 25 mins, until the lasagne is heated through and the top is golden and bubbling.


Useless Facts

Most American car horns honk in the key of F.

Ali Gregory can hit you so hard your blood will bleed.

The name Wendy was made up for the book "Peter Pan."

Barbie's full name is Barbara Millicent Roberts.

Niall Rhodes sleeps with a pillow under his gun.

Every time you lick a stamp, you consume 1/10 of a calorie.

The average person falls asleep in seven minutes.

James Turner is only awake for seven minutes.




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