Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 12th November 2018

Monday 12th November 2018

Hi,

It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today.

You think there's no point in going when you have less than a half hour to workout? So you decide to just skip it and go tomorrow. You can do two body parts to make up for it. Not So Fast! You Can Get It Done!

This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

Strength training with diet and cardio burns fat more than cardio and diet alone. When it comes to fat loss, most people embark on a program of cardio and dieting. Strength training can burn just as much - if not more - fat than cardio.

I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

This subject is explored later in our article: 20 Minute Workouts

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 & Groups :

Get strong get lean, increase endurance, improve movement quality and ability, and have fun! Woodlands small group personal training groups give you the benefits of our personal training plus the camaraderie and fun of working out with friends! Woodlands sessions include a variety of full-body exercises designed to strengthen all muscle groups and movement patterns, condition the cardiovascular system, and help you burn fat at an accelerated pace.

Special attention is given to each client to ensure they are achieving an ideal training intensity, training to his or her threshold without going too far. You leave feeling exhausted but exhilarated - and looking forward to your next workout!

How does Woodlands group personal training compare to one-on-one personal training?
One-on-one personal training clients are taken through an exercise regimen tailored specifically for them. By comparison, Woodlands group personal training workouts are designed to be appropriate for a small group of clients to do at the same time, while each client is taught exercise modifications that will enable them to increase or decrease the level of intensity based on their fitness level. Woodlands groups provide clients with individual attention and individually tailored training intensities, while also enjoying the energy, fun and motivation of training with others.
Can anyone do Woodlands small group training?

How do Woodlands groups compare to traditional group exercise groups?
The similarities between Woodlands training and traditional group exercise groups are the energy, camaraderie, friendships and fun. However the group size is much smaller and Woodlands training is much more similar to personal training than it is to most group fitness groups. We also are not choreographed to music - as our personal trainers are highly involved in the workout of each client and will be working with them individually throughout the session.

Woodlands training involves total body functional movements and will rarely use traditional health club machines. For those who want the high intensity workouts but with an emphasis on many fantastic whole body functional strength exercises other than the traditional olympic lifts, Woodlands training could be your best choice.

This membership includes:

✔ 139 groups every month.
✔ Groups include HIIT, Kettlebells, Body Conditioning, Pilates and more.
✔ Up to 8 people per session.
✔ Come to as many sessions as you like.

Gym & Groups membership prices:

Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month.
Joint/Student: £30pm for 12 months, £35pm for 3 months and £40pm for 1 month.

Here is a list of our 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 & groups membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 9.00am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 9.00am - 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, 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


20 Minute Workouts!

20 minute workouts are plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don't waste time at the gym: if you spend your precious moments in the gym socializing or messing about with your time, then you are not benefiting from these at all. Say "hi" and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

We've all said it at one time or another, "I don't have time to work out!" No more excuses, your problem is now solved!

I decided to come up with some quick workouts - for each body part - on those days that I when I'm fully booked with PT sessions and don't have much time to train. Try these intense 20-minute workouts! With these quick, intense and effective workouts, you can take 20 minutes to destroy a body part!

Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

The workouts are as follows:

1). Arms

Here's the Arm Workout:

Superset:
Barbell Curl: 3 sets x 10 reps
Lying Triceps Press: 3 sets x 10 reps

Superset:
Hammer Curls: 3 sets x 15 reps
Seated Triceps Press: 3 sets x 15 reps

Standing Biceps Cable Curl: 1 set x 50 reps (rest pause)

Triceps Pushdown: 1 set x 50 reps (rest pause)

2). Shoulders:

Giant set (3 rounds):
Side Lateral Raise: 10 reps
Front Dumbbell Raise: 12 reps
Seated Bent-Over Rear Delt Raise: 15 reps

Dumbbell Shrug: 100 reps (rest pause)

3). Chest

Here's the Chest Workout:

Barbell Bench Press - Medium Grip: 3 sets x 10 reps
Incline Dumbbell Press: 3 sets x 12 reps
Cable Crossover: 3 sets x 15 reps
Pushups: 1 set x 100 reps (rest pause)

4). Back:

Wide-Grip Front Lat Pulldown: 3 sets x 10 reps

Superset:
Seated Cable Rows: 3 sets x 12 reps
Close-Grip Front Lat Pulldown: 3 sets x 12 reps

Bent over barbell rows: 1 set x 50 reps (rest pause)

5). Legs

Leg Press: 3 sets x 12 reps

Reverse Lunges (alternating): 3 sets x 20 reps

Lying Leg Curls: 3 sets x 12 reps

Superset:
Standing Calf Raises: 3 sets x 20 reps
Seated Calf Raise: 3 sets x 20 reps

You don't always have to lift heavy. Three sets to failure with 30% of your one rep max resulted in equal hypertrophy gains as three sets to failure with 80% of your one rep max.

For muscular hypertrophy, 30-70 seconds per set is optimal. Studies suggest that a training program with 30 second rest periods will elevate growth hormone levels to produce significantly larger muscle size. Greater growth hormone levels triggered from shorter rest periods boost muscle size.

If the average TUT is 50 seconds per set and 30 second rest periods, you should allow 80 seconds for each set. So in 20 minutes, you can do 15 sets ((20 x 60) / 80). However, your chosen tempo and rest periods mean you can do more - or less - than this. 50 seconds of TUT and a 1/0/2/0 tempo will equate to 16 reps. Alternatively, 50 seconds of TUT and a 1/0/5/0 tempo will equate to 8 reps.

Do not let your lack of time be an excuse not to do what you need to do. If you want that body bad enough, if you want to meet all of your goals like you say you do, you will do what it takes.

That includes getting to the gym when you know you don't have much time. These workouts are intense so don't take them lightly.


Saag paneer recipe

Saag paneer is a classic vegetarian Indian dish of cooked spinach studded with cubes of fried paneer cheese, authentic Indian spices such as garam masala and turmeric all combined with creamy yogurt. Serve this wonderfully velvety curry with some basmati rice and tangy chutney.

Ingredients:

1 tbsp vegetable oil
200g (7oz) paneer, cubed
2 garlic cloves, crushed
1 tbsp grated ginger
1 tsp garam masala
1/4 tsp turmeric
1 tsp tomato purée
300g (10oz) spinach leaves
4 tbsp yogurt

Method:


Heat the oil in a non-stick frying pan. Then add the paneer and cook for 3-5 minutes, turning often, until golden brown all over. Add the garlic, ginger, garam masala, turmeric and tomato purée to the pan and cook for 2 minutes, until the paneer is well coated.

Add the spinach leaves and cook for a couple of minutes until beginning to wilt. Stir in the yogurt, a tbsp at a time, and cook until the spinach is soft.

Enjoy!


Useless Facts

If you go blind in one eye you only lose about one fifth of your vision but all your sense of depth.

The Nobel Prize for Physics was awarded to Jeremy Brook when he proved that a tree falling in the woods really does make a sound.

Women blink nearly twice as much as men.

Phil Coyne's computer has no "backspace" button! Phil Coyne doesn't make mistakes.

The strongest muscle (Relative to size) in the body is the tongue.






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