Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 26th March 2018

Monday 26th March 2018

Hi,

Easter! You know, that one with the eggs. Well here are our Easter opening times:
Good Friday (30th March):
9am - 2pm
HIIT / Giles / 9.30am

Saturday (31st March):
As normal....

Easter Sunday (1st April):
9am - 12noon

Easter Monday (2nd April):
9am - 2pm
Circuit Training / Big Jack / 9.30am

Bank Holiday Monday (7th May):
9am - 2pm
Bootcamp / Giles / 9:30am.

Spring Bank Holiday Monday (28th May):
9am - 2pm
9:30am / Kettlebells / Giles



If you're serious about getting in shape, you need to take photos of yourself and track progress.

Taking photos before, during, and after a weight loss journey is a great way to stay motivated throughout the entire sweat-inducing ordeal. Not only do you get to see the fruits of your labour as your skin tightens up, your face thins out, and your body transforms into a lean, mean, fat-burning machine, but you can also share your progress photos (if you're brave enough) on social media. It's a sure fire way to up your confidence.

This subject is explored later in this newsletter.

We now offer Unlimited Personal Training for just £6.93 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. 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 identical to a 1-to-1 personal training session.
✔ No contract

Unlimited Personal Training prices (paid monthly):

Single: £36pm for 12 months, £39pm for 3 months and £42pm for 1 month.
Joint/Student: £30pm for 12 months, £33pm for 3 months and £36pm for 1 month.

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
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

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 & Unlimited Personal Training 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






Do you really need weighing scales?

What are your goals? Losing weight? Getting in shape? Whilst some people join a gym for general exercise or injury rehabilitation, the vast majority join for an aesthetic goal. So let's use that as the basis of this next point: do you want to look good? Or do you want to weigh good?

Some people are always checking our weight. So, how accurate do you think they are? Apart from being motivational killers and always being disappointed when stepping off them, the weighing scales are the worst measure of success.

Everyone's actual weight on a scale will tell you nothing about the amount of actual fat you have lost if you have been training correctly and have a healthy diet. As everyone knows (well I am assuming everyone knows!), muscle weighs heavier than fat. You could be training well have the perfect diet and according to the scales you could be putting on weight, but really this is all beneficial to your overall health. You will be simply losing the unwanted fat and replacing it with muscle.

Granted, a large weight reduction is a possible indication of success. But what about small changes? The average adult human body is 50% to 65% water, a 30% variable. So let's say a female weighs 10 stone (140 1bs / 64kg). Based on the lower %, her body would contain at least 70 Ibs (32kg) of water.

If this person were to increase their hydration by just 5%, their body weight would increase to 144 Ibs (65kg). So they've gained weight. But is that bad? Should they feel bad about this 4 Ib weight gain? No. Will they look any worse? No. So is weighting yourself a viable means of gauging success? No. What is better? Measure yourself. See if your measurements are changing. Look in the mirror. Are you looking better? Are your clothes feeling looser? These are true indicators of success.

It's not your overall body weight that matters. It's your body fat. There's surface fat, the fat you can see, and there's visceral fat, which is deep fat that's stored further underneath the skin than "subcutaneous" belly fat. It's a form of gel-like fat that's actually wrapped around major organs, including the liver, pancreas and kidneys.

Carrying around excess visceral fat is linked with an increased risk of coronary heart disease, Cancer, Stroke, Dementia, Diabetes, Depression, Arthritis, Obesity, Sexual dysfunction and Sleep disorders.

Fortunately, visceral fat, the Most Dangerous Fat, Is actually the Easiest to Lose. You can't forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle.

Visceral fat responds well to regular exercise, anything that elevates your heart rate. As your body uses fat to fuel exercise, it'll start using up your visceral stores.

Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.

Sleep more, stress less. It's easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night's rest. Remember, it's not just about your health; it's about your happiness, too.

At Woodlands, we focus on resistance training and HIIT as these are the best way to change the composition of your body and reduce body fat.

Weighing scales do not measure the most important things:

1) Fitness level.
2) Energy levels.
3) Confidence.
4) Sense of achievement, which can leave you on a high all day.
5) Happiness.

Taking photos of yourself at different stages of your training are a really good way of monitoring how your body changes. You can see the immediate effect the diet and training has on your body. Lots of people tend to think that mirrors are a good way of checking but as we all know we can go to say M&S changing rooms and we all look super sexy but we get home and check in our own mirror and OMG!!!, what were we thinking.

Just focus on becoming fitter and stronger, be happy in yourselves and remember you can be stripping the fat and creating lean muscle and your weight will go up but you will look fabulous.

Everybody's body is different we all change and work out at a different pace, enjoy it and have fun.


Slow cooker enchilada quinoa

Ingredients:

1 cup uncooked quinoa, rinsed
1/2 cup water
1 small onion, diced
2 cloves garlic, minced
1 red pepper, seeds removed, diced
2 (15 oz) cans black beans, rinsed and drained
2 (10 oz) cans mild red enchilada sauce (you can make this very easily!)
1 (15 oz) can diced tomatoes
1 (4.5 oz) can Old El Paso chopped green chiles
1 cup corn frozen kernels
Juice of 1 small lime
1 teaspoon ground cumin
1 tablespoon chili powder
1/3 cup chopped cilantro
Salt and black pepper, to taste
1 1/2 cups shredded Mexican cheese

Optional toppings: Sliced green onions, avocado, diced tomatoes, sour cream, cilantro, and lime wedges

Directions:

Combine the quinoa, water, onion, garlic, red pepper, black beans, enchilada sauce, diced tomatoes, green chiles, corn, lime juice, cumin, chile powder, and cilantro in a slow cooker. Stir to combine.

Season with salt and pepper, to taste. Cover and cook on high for 3 hours or on low for 6 hours, or until the liquid is absorbed and quinoa is cooked.

Remove the lid and stir the casserole. Taste and adjust seasoning if necessary. Stir in the half the cheese and sprinkle the other half on top. Put the lid back on and cook until the cheese melts, about 15 minutes.

Serve warm with desired toppings.


Useless Facts

One quarter of the bones in your body are in your feet.

Luke Wesson can make a slinky go upstairs.

Crocodiles and alligators are surprisingly fast on land. Although they are rapid, they are not agile. So, if being chased by one, run in a zigzag line to lose him or her.

If he wanted to, Pete Spencer could rob a bank. By phone.

Seattle's Fremont Bridge rises up and down more than any drawbridge in the world.

Apparently there is more than one way to skin a cat. However, there are no known ways to skin Paul Cotterill. However, he was once inconvenienced by a potato peeler.







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