Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: 8th January 2018

Monday 8th January 2018

These newsletters are typically around 1,800 words (this one is 1,718 words), so it's hard to cover a broad range of subjects or cater to all members each week. Generally I use these newsletters to answer some of the questions I get asked each week, as I assume that if one person asks that question then maybe there are others with similar queries.

A few clients / members have asked me about how to develop their 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 2 newsletters I will be providing helpful tips on how to achieve your body composition goals safely.

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.

Based on my experiences as a gym user and gym owner, I have identified two types of people who go to the gym:

1) Those who wander in with no plan or programme and move from one machine to another before leaving, having not really worked out very hard.

2) Those who have a plan in mind, and hit each exercise with a purpose. They generally have a set amount of reps they do in each set, and they'll know exactly what they're doing on each exercise.

It's fairly obvious that the first group will not be achieving their fitness goals unless they get some help and have someone to direct them, so if you know that you're one of those people then you should be enlisting the help of a Personal Trainer ASAP. As such, we have created the.....

Unlimited Personal Training membership :

The Woodlands Fitness Centre's Shared Personal Training scheme allows you to experience expert personal training at a fraction of the cost of one-on-one training, in small groups of up to 6 people. Our training programmes are specifically designed for training optimally in a group environment.

The benefits of shared personal training go far beyond the obvious cost savings. The small group allows you to train alongside friends for added motivation, support and accountability whilst still under the watchful eye of an expert personal trainer to help you achieve your full potential.

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 identical to a 1-to-1 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

Regardless of your current shape or training experience, you will find these sessions welcoming and tailored to suit your individual ability. Where possible, we will only match people of similar abilities and goals - so don't be afraid of holding others up or being held back. Over time you're likely to find you're booking in with the same people each week, meaning it's a great way to make new, like-minded friends.

PT prices:

Here are a few examples of our most popular PT packages:

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£108

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.

Cheers,
GW


Things You Should Know Before Trying To Get Bigger buttocks (part 2)


Exercise and cardio (HIIT) are crucial, but when it comes to your glutes, not just anything will do. There are all different ways to exercise, and they might be challenging for your lungs, your metabolism, your flexibility, or even your legs, but this doesn't necessarily mean they'll be good for developing your glutes. Running, yoga, Pilates, and spin classes are all overrated for glute development.

The best cardio will be high-intensity moves that target your glutes — like sprints and hill repeats. High-intensity cardio is usually a must for anyone trying to lose fat. However, you can make your cardio do triple duty — burn fat, challenge your cardiovascular health, and work your glutes — if you choose your activity wisely. Sprinting up stairs or hills to get those glutes firing. Run up and use the walk back down as your rest.

I take a slightly different approach with my female clients when it comes to leg training. After all, most women aren't after the "tear drop" look in their quads. If so, more power to them!

In my experience, however, the second a female client can't fit into her "sexy jeans" because her quads grew two inches, I have hell to pay. To avoid this, I typically place more emphasis on training the posterior chain with sumo or Romanian deadlift variations that target the hamstrings.

Squats alone are not enough for glute growth? Nope. If you can perform squats comfortably you should definitely do them and you should try to make them progressively more challenging to really work your glutes (more on that below). But just know that "just squats" is not the way. A single exercise is never enough for maximizing muscle growth.

I still add squats to the mix - but I have female trainees take a wider stance and make sure they groove a proper hip-hinge pattern. This is accomplished by learning to sit back during the descent with your hips, rather than breaking at the knees, to place more emphasis on the quads.

To target the quads, I emphasize hip-dominant exercise variations, like reverse lunges, instead of forward lunges and step-ups.

Incorporate bodyweight exercises like glute bridges and hip thrusts. If you're new to training your glutes or if you spend a lot of time sitting, chances are simple bodyweight exercises will be a good place to start; they will be challenging enough to start getting your glutes stronger but not so hard that they're impossible to perform.

Start with glute bridges and hip thrusts, first mastering the movements themselves and then performing them in higher reps and sets before moving on to more challenging bodyweight movements (like single-leg glute bridges and single-leg hip thrusts).

There aren't many situations when women should train differently than men. Obvious circumstances such as pregnancy would involve another discussion entirely. Aside from that, women should train exactly like men with a program like this to build a powerful and beautiful body! Just like Jack Critchlow's.

Let's not be under any illusion: you have to work hard to get results. There are countless infomercials that tell you that you can get an awesome six pack by using some plastic gadget or flapping about to some celebrity endorsed home workout DVD. Hmmm. No.

It is absolutely essential to note that the results you achieve will be dependent upon many factors, including but not limited to: the time spent training with us; how hard you train; how disciplined you are with your diet and nutrition and your genetic and hormonal response to the training.

We can design expert training programmes and motivate you during your sessions, but we can make no guarantee that individuals who join our gym will achieve the same results. Your dedication and hard work is essential for the results you attain.

Spaghetti chickpea bolognaise

Ingredients:

2 x 400g cans chickpeas, drained and rinsed well
2 tbsp olive oil
3 tbsp grated vegetarian hard cheese
1 tsp dried oregano
1 onion, finely chopped
1 celery stick, finely diced
1 large carrot, finely diced
1 clove garlic, crushed
2 tbsp tomato puree
1 whole nutmeg, to grate
1 tsp dried mixed herbs
2 x 390g cartons chopped tomatoes
350g spaghetti

Method:

Preheat the oven to 180°C/gas mark 4. Scatter the chickpeas in a large roasting tin and toss with 1 tbsp of the oil, 1 tbsp of the cheese, the oregano and seasoning. Bake for 30 minutes until crispy and lightly golden.

Meanwhile, add the remaining oil to a large saucepan and cook the onion, celery and carrot for 8-10 minutes or until beginning to soften and go golden brown. Season, add the garlic and cook for 1 minute.

Stir through the tomato puree, a pinch of grated nutmeg, herbs and chopped tomatoes.

Fill one of the tomato cartons halfway with water and add, then bring to the boil. Turn down and simmer gently for 20-25 minutes, until the sauce is thickened and reduced slightly.

Add the roasted chickpeas for the last 10 minutes, reserving a handful to serve.

Cook the pasta according to pack instructions while the sauce is simmering. Divide between 4 and spoon the sauce over, before serving with the reserved chickpeas and remaining grated cheese.


Useless Facts

101 Dalmatians, Peter Pan, Lady and the Tramp, and Mulan are the only Disney cartoons where both parents are present and don't die throughout the movie. .

Jeremy Brook once went to a magic show. The magician asked for a volunteer for his disappearing act. Jeremy raised his hand and the magician disappeared.

A pig's orgasm lasts for 30 minutes.

Katie Horrod can put 10 pounds of potatoes in a 5 pound sack.

'Stewardesses' is the longest word that is typed with only the left hand.



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