Woodlands Fitness Centre

The Woodlands newsletter: Monday 16th July 2018

Monday 16th July 2018

Hi,

Well, the big news this month is that our very own Big Jack Critchlow has moved on to pastures new. When Boris Johnson resigned as Foreign Secretary earlier this month there was much speculation on who would replace him and Jack was one of the names put forward. However, the world of international politics is too tame for our Jack and he's now working for a civil engineering company.

I hope you all join me in wishing Big Jack the very best in his new job. That's the bad news. The good news is that Jack is now a fully fledged Woodlands member so expect to see him regularly. In fact, chances are few of you will notice a difference between Jack as an employee and Jack as a member (sorry Jack, too soon?).

Right, let's now start talking about gym stuff. Sometimes life just gets in the way and your training can suffer. Work. Meetings. Lengthy commute. Stable relationship. Lots of takeaway food. If your training is sporadic, chances are your efforts won't get you anywhere! The problem for most is not a lack of effort, direction, or clear cut goal; it's down to a lack of consistency. Some weeks you might train 4 times, others 2 times, some not at all. This is their downfall, and ultimately why most will fail in achieving the results they want.

After 5 years of working in a gym, you might not blame Big Jack for taking a couple of weeks off. But no, Jack was back in the gym the day after. And the day after that. And the day after. But not the day after that because England were playing. But he was in the day after that. Big consistency. Big results. And this is why he's called Big Jack.

Anyway, that's enough about Big Jack. He's gone. Deal with it!

This subject is explored later in our article: Reasons why consistency in training is the most important driver of long term results

We have 2 main membership options:

Gym Only:

Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Gym & Classes :

This membership includes:

✔ 48 sessions available every week.
✔ Classes include HIIT, Bootcamp, Kettlebells, Body Conditioning,
Legs, Bums and Tums, Upper Body Blitz, Pilates and more.
✔ Up to 8 people per session.
✔ Come to as many sessions as you like.

Gym & Classes membership prices (paid monthly):

Single: £32pm for 12 months, £34pm for 3 months and £36pm for 1 month.
Joint/Student: £30pm for 12 months, £32pm for 3 months and £34pm for 1 month.

Here is a list of our classes:

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


Reasons why consistency in training is the most important driver of long term results

Here are 5 reasons why maintaining training consistency is more important than effort, intensity:

1. Getting results is a long distance race, not a sprint

If you're serious about getting results, especially in a way that will benefit you as you grow old (age gracefully, as we'd call it!), performing your sessions regularly, two to three times per week - without fail - is what will ultimately provide long term gains in fitness, strength, and health. And yes, that means even on the days you don't feel like it. I have those days, too, but I always feel better about myself when I'm done!

Generally speaking, men can add between 1.5 - 2.5 pounds of muscle every month; the average gain is about half of a pound a week for someone diligently following a well structured program. Women will put on muscle mass at a slower rate than men (largely due to testosterone levels), roughly half as fast as men, or about ½ pound every 2 weeks or 1 lb a month.

2. Effort and intensity are nothing without consistency

There are people out there (including me, sometimes) who love to do marathon workout sessions that leave them lying like pancake all flopped on the floor afterwards. Sometimes they do it to compensate not training the week before, or for other silly reasons. Chances are this will leave you so sore you can't work out for another five days, which will set you back all over again.

Train consistently, find the "minimal effective dose" that will provide you the results you want to see, and just keep plugging away. If you focus on this process regularly, the results will take care of themselves.

3. Strength is a skill

The first time I heard another coach quote that "strength is a skill" I kind of scoffed at the idea. To me, playing sports that demanded facets like coordination, timing, speed, agility - those were things that required skill. But I completely misunderstood the message. Strength is a skill, just like anything else, because if you want to attain a high level of it, it demands consistent practice!

4. Inconsistent consistency is a consistent road to getting nowhere

Truth be told, the reason why certain people get such great results is because they put an emphasis on consistency over all else. This is why we offer formats of two or three sessions per week, which can be supplemented with more aerobically focused conditioning classes / group training sessions. We don't offer pt by the session, because we believe it sends the wrong message (that it doesn't matter how regularly or often you train, when it actually matters more than anything else).

If you're inconsistently consistent, possibly due to travel, injury (in my case - a torn rotator cuff), or not prioritizing your exercise and planning your schedule around it and allowing other stuff to creep in (let's be honest, it's easy to do!), results will come more slowly. This brings me to my next and final point, which will be in the next newsletter: how to fix a lack of consistency!

Without a doubt consistent training is the most important aspect of success and forward progress. Even a poorly designed or random training program will produce results if followed consistently and training occurs regularly. In my experience, gym users that are still performing well into their 40s, 50s, and beyond all have one thing in common: they've trained consistently over the years and rarely gave up ground. Just look at Paul Cotterill.


The Vegan Buddha Bowl

This vegan buddha bowl has it all - fluffy quinoa, crispy spiced chickpeas, and mixed greens, topped with a mouthwatering red pepper sauce!

Ingredients:

Quinoa:

1 Cup Quinoa rinsed
2 Cups Water

Chickpeas:

1 1/2 Cups Cooked Chickpeas
Drizzle Olive Oil or other neutral oil
1/2 Tsp Salt
1/2 Tsp Smoked Paprika
1 Tsp Chili Powder
1/8 Tsp Turmeric
1/2 Tsp Oregano

Red Pepper Sauce:

1 Red Bell Pepper ribs and seeds removed
2 Tbs Olive Oil or other neutral oil
Juice from 1/2 Lemon or more to taste
1/2 Tsp Pepper
1/2 Tsp Salt
1/2 Tsp Paprika
1/4 Cup Fresh Cilantro

Instructions:

Start by cooking the quinoa. Bring 2 cups water to a boil, then add quinoa. Simmer for about 15 minutes until all water is absorbed. When done, remove from heat and keep covered for about 10 minutes so quinoa can absorb any excess water.

Preheat oven to 425. In a bowl, toss chickpeas, oil, and spices until chickpeas are evenly coated. On a baking sheet lined with parchment paper, bake chickpeas for 15-20 minutes, or until desired doneness is reached. When done, remove from oven and let cool.

To make red pepper dressing, add all dressing ingredients to a blender (not a food processor) and blend on high until smooth. Taste, and adjust seasonings to your preference.

Finally, assemble the buddha bowls. In two bowls, add quinoa, mixed greens, avocado, and chickpeas. Drizzle everything with red pepper sauce, and sprinkle with sesame seeds.

Enjoy!


Useless Facts

Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.

There are no crickets in Darley Dale. Thus making the above useless fact especially useless.

Sue Purves can cut a knife with butter.

One-fourth of the world's population lives on less than £200 a year. Ninety million people survive on less than £75 a year.

Nuts are allergic to Zoe Hutchinson.

Butterflies taste with their hind feet.

Jack Critchlow tastes with his front feet.




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