Woodlands Fitness Centre

The Woodlands newsletter: Monday 26th November 2018

Monday 26th November 2018

Hi,

Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there's a quick fix for even the most ingrained workout no-nos.

This subject is explored later in our article: 7 workout habits you should drop now.

I've made some adjustments to our classes / group personal training schedule. I have decided to focus much more time on group personal training session. The new timetable reflects this decision.

Small Group Personal Training, also known as semi-private training, usually consists of 2-10 participants. However, our Group Personal Training membership allows you to experience expert personal training at a fraction of the cost of 1-on-1 training, as our small groups will have up to just 6 people. Some members would benefit from more 1-to-1 attention, which they are unlikely to get in groups of 10 or more.

Our training programmes are specifically designed for training optimally in a group environment. These group exercise sessions spike your endorphins and turn training from burden to pleasure. My article this month is all about maximising pleasure. Below I'll explain why exercising in a group will have you walking away happier - and stronger - from every workout.

Exercising in a group can double the amount of endorphins your body releases in comparison to working out alone. More endorphins mean more fun. More fun means more motivation. And more motivation means quicker, bigger results. Additionally, signing up to a timetabled group keeps you on the righteous path. Missing a workout is a lot harder if you've got people waiting for you to show up.

Group training is effective for building lean muscle. Group sessions can be used to build lean muscle, using a combination of bar-bells, dumb-bells, kettlebells and bodyweight exercises. Signing up to a regular class with trainees of similar ability and who share your goals, rather than dropping in to random groups sporadically, is vital for building group cohesion and ensuring that endorphin surge. Research has found groups that build a greater sense of unity not only see increased punctuality and attendance, but also work out harder.

For a training goal such as weight loss, the very unscientific benefits of group exercise - chatting with people before and after (but not during!!!) groups; sharing tips; going for a drink together afterwards - are often the most important. Turning the exercise experience from a lonely trial to a weekly highlight ensures your chance of success, like your endorphin count, will climb exponentially.

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.

Group Training :

This membership includes:

1). 139 groups every month.
2). Groups include HIIT, Kettlebells, 3). Body Conditioning, Pilates and more.
4). Up to 8 people per session.
5). Come to as many sessions as you like.

Group Training 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 NEW group / classes training timetable:

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 Group Training 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. Or 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


7 workout habits you should drop now

Check out these 7 workout habits you should drop: not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

1) The cross trainer:

I'm not a fan of the cross trainer (sometimes called the elliptical). They make me cross. Get it? Cross! Not only is it the most boring piece of equipment in the gym - but it is also extremely ineffective. First off, the elliptical doesn't use a natural body motion to work your body.

Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles. Sure, the gliding motion of the elliptical burns calories, but that's about it. It is also easy to slack off on the elliptical. With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

You are much better off doing a 20 minute HIIT circuit (burpees, jumping rope, jumping squats, etc) than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up and work your upper body muscles.

2) Working out for long periods of time at a moderate pace:

When it comes to working out, slow and steady does not win the race. Maximize your time, people! Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of non-stop, intense exercise. You can take 15 to 30 second breaks, but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 75% for an hour. Need ideas for shorter, high intensity workouts? Well come ask me.

3) Procrastination:

You know that person at the gym who is always checking their hair in the mirror? Don't be that gender neutral person. Come to the gym with a time frame and a plan. This means no wandering around, no texting your significant other in between reps. Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds. If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. Get in, get out. No one likes a gym rat.

4) Too much cardio. Too little strength training.

But cardio burns more calories, right? No! Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. Steady state cardio elevates cortisol levels in your body. Steady state cardio is also catabolic as it causes muscle tissue breakdown.

A quick strength training or metabolic training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass. Building muscle means that those muscles are able to work throughout the day burning more calories when you aren't working out.

5) Hydrating with sports drinks:

Sports drinks may give you a boost - but they are full of sugar, calories and chemicals. During any given daily workout, hydrating with plain water should do the trick just fine. If you feel tired during your workout, try fuelling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the glucose and caffeine based drinks. Try some almond butter on toast.Unless you have a nut allergy.

6) Doing the same exercises over and over again:

When you do the same workout routine over and over, your body gets used to it and it becomes easier. The stairmaster might have been challenging at one point - but pretty soon your muscles become familiar with that motion. Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room. Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Ask me for workout suggestions!

7) Working out alone:

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn. However, sometimes it takes a workout buddy to hold you accountable. Working out with a partner or in a group personal training session not only makes it more likely that you'll work out; it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts. And let's not forget the power of good old-fashioned competition. If your friend is doing 50 squats, don't you suddenly feel inspired to do 51?

So these are 7 workout habits you should drop now. Right now! Drop em like they're hot.

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


Chorizo & barley stew recipe

Ingredients:

½ tbsp sunflower oil
200g cooking chorizo, thickly sliced
4 banana shallots, peeled and quartered
1 tsp smoked paprika
400g King Edward potatoes, cut into large chunks
90g dried pearl barley
900ml chicken stock
200g Tenderstem broccoli, trimmed
1 lemon, zested and ½ juiced
25g flat-leaf parsley
1 garlic clove

Method:

Put a large casserole or saucepan over a medium heat, add the oil and chorizo, and fry for 5-7 minutes or until lightly charred. Remove the chorizo with a slotted spoon and set aside. Add the shallots and a pinch of salt, and fry gently for 5-7 minutes until soft and translucent.

Add the paprika and potatoes, cook for 1 min more, then add the barley and stock and bring to the boil. Stir well, then reduce the heat and cook for 20 mins. Add the broccoli and cooked chorizo and cook for 2-3 mins with the lid on or until the broccoli is tender.

Meanwhile, finely chop the parsley and garlic, and combine with the lemon zest in a bowl. Set aside.

Stir the lemon juice through the stew and season to taste. Ladle into shallow bowls and top with the fragrant herb and garlic mixture.

Enjoy!


Useless Facts

A palindrome is a sentence or group of sentences that reads the same backwards as it does forward: Ex: 'Red rum, sir, is murder.' 'Ma is as selfless as I am.' 'Nurse, I spy gypsies. Run!' 'A man, a plan, a canal - Panama.' 'He lived as a devil, eh?'
It takes a lot of balls to golf like Niall Rhodes.

The first CD pressed in the US was Bruce Springsteen's 'Born in the USA'

Jack Pickford doesn't play "hide-and-seek." He plays "hide-and-pray-I-don't-find-you."

In 1986 Congress & President Ronald Reagan signed Public Law 99-359, which changed Daylight Saving Time from the last Sunday in April to the first Sunday in April. It was estimated to save the nation about 300,000 barrels of oil each year by adding most of the month April to D.S.T.

Sun Tzu's 'The Art of War' is a sequel. The preceding book was David Brownsey's diary.







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