Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 1st January 2018

Monday 1st January 2018

Well let's start by saying that I hope you all had a fantastic Christmas and wishing you all a very Happy New Year.

Right, now that's out of the way, let's talk about something vaguely fitness related. I always try to write these newsletters to be gender neutral. As many of you will know, gender neutrality was widely discussed in 2017. For those of you who don't know, gender neutrality is the idea that policies, language, and other social institutions should avoid distinguishing roles according to people's sex or gender, in order to avoid discrimination arising from the impression that there are social roles for which one gender is more suited than another.

Other than the shower rooms, the weight room is probably the most gender segregated place in any gym. The benefits of lifting and strength training are clear, yet the gender split persists: most of the gym users are men. So what's keeping so many women from incorporating strength training into their fitness regimen?

In my experience, women tend to shy away from weights because they're intimidating if they aren't familiar with them, and also, they fear bulking up too much.

Apparently women shouldn't train like men. Why? Apparently women shouldn't lift heavy weights. Why? Why would women squat, bench, or chin if they're not some kind of figure competitor or athlete or real-life, ass-kicking crime fighter?

I've always believed that women and men should train the same - so the training methods don't vary because of my client's gender. Some people are programmed to think women are delicate flowers who shouldn't lift heavy. These and other messages trumpeted to women 24/7 are utter garbage. The notion that women can't be strong, athletic, or lift heavy is unfortunate, silly, and simply needs to stop.

In most cases, men and women should train the same. Aesthetically speaking, I understand that men and women have different goals - but they're actually achieved with the same programs. Generally speaking, men often want to be bigger or stronger and many women want to be toned and shapely. The thing is, you can't have sexy or shapely anything without building muscle!

To build muscle, you must lift weights and provide the body with ample calories to recover. Muscle won't miraculously appear from performing countless sets of 20 reps with 3kg dumbbells. I don't care if you're a man, a woman, or a sheepdog.

The amount of muscle and effort required to do 20 reps without failing is insignificant compared to doing 6-10 reps to failure.

With a few exceptions, it's actually harder for women to build muscle because they have 10 times less testosterone than men. To overcome this, women often have to train twice as hard as men, not softer.

Over recent weeks I've been asked a lot of questions about the posterior region, namely the buttocks. Not everyone wants to change the appearance of their buttocks. And that's absolutely fine! But for those who do it can be tough to know exactly how to go about it and how your diet, training, and lifestyle can support or inhibit your goals.

Over the next few weeks I will be providing helpful tips on how to achieve your body composition goals safely.

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 for a single membership and £6.99 a week each for a joint membership (both 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.

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

Unlimited Personal Training prices (paid monthly):

Single: £10.99 a week
Joint: £6.99 a week

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

Here is a list of our classes / group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

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


Things You Should Know Before Trying To Get Bigger buttocks (part 1)

The first thing to know is that when we talk about buttocks, we're talking about three muscles in your backside. The deal with your buttocks is that it's made up of your gluteal muscles — the gluteus medius, gluteus minimus, and gluteus maximus — which are then covered with a layer of fat. Your glutes are what help you stand up from a sitting position or a squat, climb stairs, stay standing upright, and stabilize the pelvis.

So if you want bigger buttocks, you need to work on making those three muscles grow.

When enlarged, these muscles "give the buttocks a firm, athletic, and sexy appearance.

Getter bigger, rounder, and firmer buttocks is a matter of causing hypertrophy in your glute muscles. Simply put: Make them bigger with proper and specific training. We will get to that shortly.

The other thing about the appearance of your buttocks has to do with how much fat is covering your glutes.

Much like your abdominal muscles - which are covered by body fat - the appearance of your buttocks has a lot to do with how much fat covers your glutes. There are plenty of people who have decent-sized glutes but they have too much body fat to allow the muscles to appear round, firm, and shapely.

This means that one of the first things you will want to do is determine whether you'd like to lose body fat.

For many people, getting a shapely behind means getting lean enough to reduce the layer of fat on your backside to simply reveal your butt's shape. On average women in the U.S. have about 40% body fat and men about 28%. An average healthy range of body fat would be in the neighbourhood of 11-22% for men and 22-33% for women. When it comes to revealing your butt's shape, many people will need to be even leaner.

Men can aim for 15% body fat and women about 20%. However, everyone is unique and some will need to go lower while some can go higher and still have a really athletic-looking set of glutes.

If you do want to lose fat, you'll need to eat fewer calories than you need to maintain your current weight. It's important to strike a balance between losing weight consistently but not losing too rapidly or eating so little that you're always hungry, tired, or lacking energy to get through workouts.

Use an online calculator to start estimating your caloric intake and from there do some trial and error to see what the right amount of calories and rate of weight loss would be for you. Online calculators are a good place to start guesstimating but you'll really figure it out once you try it out.

You'll probably need to eat fewer carbs and more protein. Oh and please skip the low-fat diet thing. Optimizing your macronutrient is important when it comes to gains. Protein is especially important for gaining muscle. Losing fat usually involves eating fewer carbs and getting enough fat for satiety and protein for muscle growth.

You can use an online macronutrient calculator to start figuring out what kind of ratio of carbs to fat to protein your daily diet should look like. Please don't rely on a regular scale, because you want to be sure that the weight you're losing is fat. When you're trying to build muscle, which is great for your health and metabolism (and of course your bigger butt), you want to be sure that the weight you're losing is fat only (and not muscle). To figure out how much body fat you have, you can use a scale that measures body composition or take some measurements with a tape measure and then use a calculator to determine your body fat percentage.


Kidney bean curry recipe

Ingredients:

1 tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
Thumb-sized piece of ginger, peeled and finely chopped
1 small pack coriander, stalks finely chopped, leaves roughly shredded
1 tsp ground cumin
1 tsp ground paprika
2 tsp garam masala
400g can chopped tomatoes
400g can kidney beans, in water
Cooked basmati rice, to serve

Method:

Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste. Serve with the basmati rice and the coriander leaves.


Useless Facts

Studies show that if a cat falls off the seventh floor of a building it has about thirty percent less chance of surviving than a cat that falls off the twentieth floor. It supposedly takes about eight floors for the cat to realize what is occurring, relax and correct itself. Jack Critchlow needed 73 cats to reach these conclusions.

Lauren Coupland can drown a fish. Although this is with the bottle of vodka she tried to sell on Facebook.

Your stomach has to produce a new layer of mucus every 2 weeks otherwise it will digest itself.

Bruce Alexander can unscramble an egg.

The citrus soda 7-UP was created in 1929; '7' was selected after the original 7-ounce containers and 'UP' for the direction of the bubbles.





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