Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 23rd April 2018

Monday 23rd April 2018

Hi,

You can reduce stress with foam rolling and stretching. Slowing down for some deep breathing and stretching can seriously keep you zen - as well as boost your flexibility and help you lose fat, because stress can contribute to abdominal fat and other issues.

Self-myofascial release, also known as "foam rolling," has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Espcially Zoe Norman. There's nothing you can tell her about foam rolling she doesn't already know. In fact, I think Zoe invented foam rolling.

This subject is explored later in our article: Reduce stress with foam rolling and stretching (part 1). Yes, this article is in 2 parts. Lucky you!


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



Reduce stress with foam rolling and stretching (part 1)

If you have muscles which are chronically tight, corrective flexibility takes a direct approach. Muscles which are tight due to chronic posture such as sitting all day at a desk take time to correct. Just like weight loss, postural problems happen over weeks, months and even years, and they are not easily reversible.

If you have imbalanced length-tension relationships and improper dynamic posture during movement, the constant tug of war between muscles can prematurely age your joints and possibly lead to muscle, joint, tendon and ligament injuries. These groups of muscle imbalances are called postural distortion patterns.

There are many problems associated with poor posture which have negative long term effects on your body and health. These problems with your posture will not only impact how you feel but how your body looks. If you continue to exercise with poor posture you will recruit the wrong muscles and develop your body disproportionately.

Once you know you're correctable, structural posture problems you can follow a corrective flexibility program. Each corrective flexibility exercise should be specific to your situation. Since this takes time, you should perform these corrective flexibility exercises daily if possible.

Foam rolling can and will help roll out those adhesions, scar tissue and knots and can also restore normal flexibility and range of motion. How does it work?

Self-Myofascial release (SMR). SMR allows the muscle to relax. The Golgi Tendon Organ (GTO) is found at the junction of the muscle and the tendon. When tension increases to the risk of injury the GTO stimulates the muscle spindles to relax the muscle. (This is similar to PNF stretching techniques) This reflex relaxation is called 'Autogenic Inhibition'.

It is fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you are a body builder, athlete, dancer, walker or even a city fan it is important to have optimal function through a full range of motion. While stretching elongates the muscle tissue, foam rolling helps to ensure proper muscle quality.

SMR on a foam roller offers an effective, inexpensive, and convenient way to reduce adhesion and scar tissue accumulation and eliminate what's already present on a daily basis.

Just like stretching, foam rolling doesn't yield marked improvements overnight, many of these issues have been present for years and therefore the client will need to be diligent and stick with it.

In brief, what are the benefits? Foam rolling....

 Helps to stretch the muscle
 Increases the temperature of the muscle
 Relaxes overactive muscles
 Reduces and prevents knots, adhesions and scar tissue
 Allows greater range of motion
 Allows the muscles to contract more efficiently and with more power

If you're an absolute novice, ask one of us for help. Or ask Zoe.



Spiced vegetable biryani

Ingredients:

2 tbsp vegetable oil
1 small cauliflower, broken into small florets
2 large sweet potatoes, peeled and cubed
1 large onion, sliced
1l hot vegetable stock
3 tbsp hot curry paste (Madras is good)
1 red chilli, seeded and finely chopped
large pinch of saffron strands
2 tsp mustard seed (black or white)
500g basmati rice
140g trimmed green bean, halved
2 lemons, juice only
A handful of fresh coriander leaves
50g packet salted roasted cashew
Cashew nuts
Poppadums to serve

Method:

Preheat the oven to 220C/gas 7/fan 200C. Pour the oil into a large roasting tin or ovenproof dish and put in the oven for a couple of minutes to heat through. Add all the vegetables to the tin, except the beans, stirring to coat them in the hot oil. Season with salt and pepper and return to the oven for 15 minutes until beginning to brown.

While the vegetables are roasting, stir together the stock, curry paste, chilli, saffron and mustard seeds.

Mix the rice and green beans with the vegetables in the tin, then pour over the stock mixture. Lower the oven to 190C/gas 5/fan 190C. Cover the dish tightly with foil and bake for 30 minutes until the rice is tender and the liquid has been absorbed.

Stir in the lemon juice and check the seasoning, then scatter over the coriander and cashew nuts. Serve with a pile of poppadums.



Useless Facts

Most collect calls are made on father's day.

Jack Pickford can find the end of a circle.

The first automobile race ever seen in the United States was held in Chicago in 1895. The track ran from Chicago to Evanston, Illinois. The winner was J. Frank Duryea, whose average speed was 71.5 miles per hour.

Dave Astbury used to beat up his shadow because it was following too close. It now stands a safe 30 feet behind him.

Each of us generates about 3.5 pounds of rubbish a day, most of it paper. I suspect the printed copies of this newsletter will have a similar fate.





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