Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 14th May 2018

Monday 14th May 2018

Hi,

Regularly using a Foam Roller - especially a deep tissue massage roller - offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.

Regularly rolling pre and post workout will mean you will help prepare your muscles for the workout ahead and also help with post muscle recovery.

Once you start rolling I guarantee you will wonder how you ever performed your workouts without it and really understand foam rolling benefits. Just ask Marian Spittlehouse. She just loves to foam roll.

Here are the main reasons why you should incorporate foam rolling into your routine today and make sure you scroll to the bottom to check out the key mistakes to avoid.

Foam rolling prevents injury & helps you to recover faster. Learning the finer points of self-myofascial release could help you train harder and look better while also reducing injury.

If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.

Foam rolling breaks Up Scar Tissue. Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body.

When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you're feeling pain. The process relieves pain caused by shin splints and IT band syndrome, both of which are very common in runners, and more generally, usually clears up problems caused by tight fascia and muscles."

Foam rolling improves mobility and flexibility. Improving mobility is a must to Train Harder. So you can bench press a car and deadlift a truck, but can you bend down and touch your toes or hug your knees to your chest? With so much mixed information about different tyoes if stretching, it's tough to know the best way to relieve muscle tension. But there's a simple technique that will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion."

This subject is explored later in our article: Reduce stress with foam rolling and stretching (part 2).

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 2)

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller. A tennis ball. Or your own hands. Or maybe someone else's hands. But ideally with your permission.

By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment's notice.

Despite the very many health benefits of massage, we can't all book regular appointments at the spa. But there's a basic (and cheap!) tool are known to many regular runners and other athletes that just might be the next best thing. If you haven't already, it's time to get familiar with a foam roller.

Foam Rolling can relieve the pain of working at a desk. If you work at a desk and typically sit for extended periods of time during the day, you may be suffering from more than just a case of the afternoon yawns. Sitting can leave you feeling exhausted, sore, and unmotivated at the end of a long day at the office, but it can do much worse.

Do not roll directly where you feel pain. When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake.

Go indirect before direct. If you find a spot that's sensitive, it's a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions.

Avoid rolling too quickly; your movements on the foam roller should be slow and concentrated. If you roll too fast, your muscles won't have time to adapt to and manage the compression, and you're not going to eliminate adhesions.

If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue.

We're often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising.

How to foam roll:

In a nutshell you place the roller between the floor and the muscle and you use your bodyweight to gently and slowly roll the entire length of the muscle. When you reach that painful spot (HOT SPOT) stop rolling and apply more pressure to the area. Hold that area until the pain goes away (30 seconds minimum). If the pain does not go away, don't worry, just continue to roll and hit all of your spots.

Remember! These painful areas are around because of years of bad habits, poor posture, injuries etc so they won't go away overnight!

The recommended pace is one inch every 2 seconds on all muscle groups. NO QUICK ROLLING

What can I foam roll?

Calves
Adductors
Bicep Femoris (Hamstrings)
Illiotibial band (IT BAND)
Hip Flexors (internally and externally rotated)
TFL
Piriformis
Tibialis Anterior
Peroneals (shin splints)
Thoracolumbar fascia (mid to lower back)
Thoracic extensors, upper, mid and lower traps, rhomboids (hands behind head)
Latissimus dorsi and teres major


Who shouldn't foam roll?

People with fibromyalgia
Don't foam roll over varicose veins


One-pot mushroom & potato curry recipe

1 tbsp oil
1 onion, roughly chopped
1 large potato, chopped into small chunks
1 aubergine, trimmed and chopped into chunks
250g button mushrooms
2-4 tbsp curry paste (depending on how hot you like it)
150ml vegetable stock
400ml can reduced-fat coconut milk
chopped coriander, to serve

Heat the oil in a large saucepan, add the onion and potato. Cover, then cook over a low heat for 5 mins until the potatoes start to soften. Throw in the aubergine and mushrooms, then cook for a few more mins.

Stir in the curry paste, pour over the stock and coconut milk. Bring to the boil, then simmer for 10 mins or until the potato is tender. Stir through the coriander and serve with rice or naan bread.


Useless Facts

Women manage the money and pay the bills in 75% of all Americans households.

The only time Matt Hubber was wrong was when he thought he had made a mistake.

A rainbow can be seen only in the morning or late afternoon. It can occur only when the sun is 40 degrees or less above the horizon.

Some kids wee their name in the snow. Bruce Alexander can wee his name into concrete.

It has NEVER rained in Calama, a town in the Atacama Desert of Chile.






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