Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 23rd July 2018

Monday 23rd July 2018

Hi,

Last week I talked about the importance of consistent training. 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 in their 40s, 50s, 60s plus all have one thing in common: they've trained consistently over the years.

If you're serious about getting results, especially in a way that will benefit you as you grow old (age gracefully, as we'd like to 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!

This subject is explored later in our article: 5 easy steps to make sure your training stays consistent

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, Kettlebells, Body Conditioning, 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


5 easy steps to make sure your training stays consistent

Here are 5 easy steps to make sure your training stays consistent:

1). Know what the "minimum effective dose" is, and work from there

Understand that the minimum number of times per week you should expect to strength train in order to maintain progress is 2, and a maximum of 3 times per week. Days in between sessions should be used for activities you enjoy (playing a sport, taking a walk, interval sprints, attending a class at WFC), time permitting. If you aren't able to add extra days, you'll still have peace of mind knowing you got your 2 days in!

2). Prioritize your exercise schedule first

With that magic number 2 in mind, fit all other commitments, such as social gatherings, after you've found time for your 2 workouts. If you have more time available to you, take advantage of it and schedule an extra session, attend a class, or get outside and do an activity you enjoy!

3). Get creative with when, where and how you train

If you are travelling and can't make it to the gym, that's okay! You don't always need a lot of equipment to get a great workout. We are happy to send your training plan with you - and we encourage you to stick to your regular training time, if that is possible.

4). Something is always better than nothing.

Did you know that even if you're not performing your best, simply doing the work at the level you're capable of that day is like putting money in savings regularly? It all adds up over time, and compounds itself when you "invest" regularly!

If your schedule is nuts, and you simply don't have the ability to commit a full 50-60 minutes to exercise, call us, and we can drop your session time to 20-30 minutes and give you a chance to get something done! We want you to be and feel successful, no matter what. In previous newsletters I have discussed a number of time efficient workouts. These include AMRAP, EMOM, Escalating Density Training, etc.

One of the best ways to get more out of your workouts is to set a time limit for yourself. Racing the clock forces you to work harder, faster, and more efficiently. Every second counts.

Albert Einstein once said "Everything should be made as simple as possible, but not simpler". If you haven't got much time, then just keep things simple.

You can perform your routine in chunks, which can be just as effective. This is called "greasing the groove". If you have five minutes, you could do some squats and a set of pushups. Later on, if you have another few minutes, do some leg raises and bridges on the floor. Then later if you have something to hang on, do a few rows, bar hangs, flexed arm hangs, or chin ups. Rinse and repeat this throughout the day and you'll be pleasantly surprised that when your schedule normalizes, you'll have maintained size and strength!

5). When life gets in the way, plan for "maintenance" and be okay with it!

Constant forward progress is our philosophy and mindset, but you know what? Sometimes the best way to keep moving forward is to keep from moving backwards. Family crises, work stress, illness, travel and poor sleep or lack of sleep due to these various times in our lives will creep up. Be prepared with this contingency plan we call "maintenance". Most important? Be okay with it! Don't beat yourself up because you can't train as often, just keep plugging away a little bit at a time.

The secret of long term success is....

1). Understanding your minimum effective dose

2). Prioritizing exercise

3). Getting creative with when, where and how you train

4). Just doing something, even when you're not at your best

5). Planning for maintenance at times - and being okay with it

So there you have it! Okay, so this may seem overly simplified - and maybe it is. But honestly, if you apply these ideas and principles in your life, no matter how crazy it may be, I know, you'll see regular results in your strength and fitness training.

This is a question I get asked quite frequently: how long does it take to see the results of exercise?

Sadly, more than a few of you have probably given up because results weren't apparent quickly enough to provide incentive and generate positive feedback.

Rome, flat stomachs and bulging biceps were not built in a day. Be realistic, patient and consistent; change will come!

If you start an exercise program believing that you're going to see significant progress in just a few short weeks, you're setting yourself up for disappointment. While you'll certainly experience a whole host of short term benefits (better sleep, more energy, increased strength, elevated mood, to name but a few), you're unlikely to notice significant changes to your physique for at least a couple of months.

How rapidly your body responds to a new exercise program depends on a number of factors including;

1). Your goals
2). Where you're starting from
3). How consistent you are:
4). The intensity of exercise:
5). What you're eating:
6). Whether you're getting adequate rest:
7). Genetics:

Now before you go getting all depressed and cancel your gym membership, remember that stopping and starting an exercise program won't get you there any faster. Focus on the day-to-day challenges of getting to the gym and making wise nutritional choices and before long, you (and everybody else) will be wowed by the results of your efforts!

I'm sure all of the above makes sense but if you have any questions please come and ask me.


Super-quick fish curry

Ingredients:

1 tbsp vegetable oil
1 large onion, chopped
1 garlic clove, chopped
1-2 tbsp Madras curry paste
400g can tomato
200ml vegetable stock
sustainable white fish fillets, skinned and cut into big chunks
rice or naan bread

Method:

Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.

Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

Enjoy!





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Daylight Saving Time is not observed in most of the state of Arizona and parts of Indiana.

The last man who made eye contact with Denise Lally was Ray Charles.

Ants closely resemble human manners: When they wake, they stretch & appear to yawn in a human manner before taking up the tasks of the day.

Google doesn't allow you to search for Niall Rhodes because it knows you won't find him. He finds you.

Bees have 5 eyes. There are 3 small eyes on the top of a bee's head and 2 larger ones in front.








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