Woodlands Fitness Centre

The Woodlands newsletter: Monday 31st December 2018

Monday 31st December 2018

Hi,

Right then! That's 2018 done. And maybe dusted.

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.

My goal is to make your group personal training sessions as effective as 1-to-1 personal training - whilst making it as affordable as possible. Here is a list of our group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

I have added a new Cybex lat pulldown to the upstairs personal training area. This is the first of many new changes to make the upstairs a self contained personal training facility.

The Woodlands Fitness Centre Unlimited Personal Training will utilise a multitude of training methods, including Supersets. A superset is a form of resistance training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise. This also gives time for the muscles to recover. But when doing supersets you move from one set to another without a break.

Supersets can be used as a way to do more exercises in a given length of time. While your muscles are recovering from one set, you are performing another exercise rather than taking a break. You can switch back to the first exercise to perform another set and continue with that pattern until you need a break for a drink or recovery. Supersets place an emphasis on stamina as well as ability, as the lack of a break between sets can be extremely challenging.

One very common form of a superset workout includes working for two opposing muscle groups back to back and then repeating the circuit. For example, a common superset includes performing one upper body exercise (such as the bench press) and then immediately moving to a lower body exercise (such as the leg press).

This subject is explored later in our article: Dumbbell & Barbell Supersets (part 2).

The Woodlands Fitness Centre now offers Unlimited Personal Training. The premise is simple:

✔ 32 x PT sessions available every week.
✔Sessions can be used to burn fat, get fit and build lean muscle.
✔ Groups include HIIT, kettlebells, barbells, dumbbells and bodyweight exercises
✔ Max 6-8 people per session
✔ Prices from £6.92 per week (Paid monthly)
✔ No contract options available

Each session will be a proper personal training session.

The objective of these group sessions is to provide the most affordable and flexible alternative to 1-to-1 personal training. The 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. Sticking to a training routine will get you results. Research shows that members who do group sessions are more likely to train regularly.

With all of these benefits, why wouldn't you keep coming back?

The only limitation is that you can only do 1 session per day. This limit will hopefully encourage you to make the most of the sessions you can attend and reduce the risk of you over training or sustaining injuries.

Group Training membership prices:

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

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

Gym Only membership:

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.

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 & classes 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.

Happy New Year

GW


Dumbbell & Barbell Supersets (part 2)

A superset is two exercises performed in succession without rest. One of the best metabolic supersets involves training agonist/antagonist muscle groups (i.e. back/chest, biceps/triceps, quads/hamstrings, etc). This technique, commonly known as paired-set training, has been shown to increase EPOC and result in greater total energy expenditure when compared to traditional resistance training protocols.

There are two main ways in which supersets can be performed. These two ways are quite different, and thus, the results derived from them vary greatly. The two main types of supersets are opposing muscle group supersets and same muscle group supersets.

I have prepared supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. These examples are opposing muscle group supersets.

You can also use this workout as the next step from the previous dumbbell and barbell workout. Feel free to cycle back and forth between the two for as long as you are seeing gains!

Day 1: Chest and Back

Rest one minute between supersets.

Superset 1
Incline Dumbbell Press: 3 sets x 10 reps
Deadlift: 3 sets x 10 reps

Superset 2:
Two Arm Dumbbell Row: 3 sets x 10 reps
Decline Barbell Bench Press: 3 sets x 10 reps

Superset 3:
Flat Dumbbell Fly: 3 sets x 10 reps
Bent Over Barbell Row: 3 sets x 10 reps

Day 2: Quadriceps and Hamstrings

Rest 90 seconds between supersets.

Superset 1:
Dumbbell Stiff Legged Deadlift: 3 sets x 15 reps
Barbell Squat: 3 sets x 15 reps

Superset 2:
Walking Dumbbell Lunge: 3 sets x 15 reps
Good Mornings: 3 sets x 15 reps

Day 3: Calves and Abs

Ok, they're not opposing muscle groups - but you still need to train them! Take one minute rest between supersets.

Superset 1:
Seated Dumbbell Calf Raise: 3 sets x 20 reps
Barbell Rollout: 3 sets x 20 reps

Superset 2:
Dumbbell Side Bends: 3 sets x 20 reps
Standing Barbell Calf Raise: 3 sets x 20 reps
Day 4: Biceps and Triceps

Rest 45 seconds between supsersets.

Dumbbell and barbell Biceps and Triceps Supserset

Superset 1:
Alternate Dumbbell Curl: 3 sets x 8 reps
Lying Barbell Tricep Extension: 3 sets x 8 reps

Superset 2:
Close Grip Dumbbell Press: 3 sets x 8 reps
Barbell Curl: 3 sets x 8 reps

Day 5: Shoulders
Shoulders really don't have an opposing muscle group, so let's pair up front delts (which are primarily emphasized when pressing) with rear delts (which help with pulling). Rest for one minute between supersets.

Superset 1:
Seated Arnold Press: 3 sets x 10 reps
Wide Grip Upright Row: 3 sets x 10 reps

Superset 2:
Rear Lateral Raise: 3 sets x 10 reps
Front Barbell Raise: 3 sets x 10 reps

You might notice that all of the supersets start with the dumbbell exercise followed by the barbell exercise. But you can start with the barbell exercise if you like, or you can use the barbell version of a listed dumbbell exercise and vice versa.

This newsletter would be really long if I tried to include every combination possible. The main takeaway is that even if you only have access to dumbbells and barbells, you can still get in a very intense and productive workout.

This is an example of the type of workouts we would do in group sessions. If the main gym area is busy, it makes more sense to use the dumbbells, barbells and kettlebells in the upstairs studio area.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Chicken & Sweetcorn Soup

You're probably sick of Turkey by now. So here, have some chicken. Cos chickens are, like, so totally different.

Ingredients:

1 tbsp vegetable oil
100g boneless, skinless Chicken breast
1 clove Garlic, finely chopped
1 cm piece Ginger, finely chopped
1 tbsp cornflour
600ml hot chicken stock
100g Sweetcorn
1 Egg
1 tbsp fresh lemon juice
shredded Spring onions, shredded, to garnish
dark Soy sauce
toasted Sesame seeds, to garnish

Method:

1. Heat the oil in a deep pan and gently cook the chicken, garlic and ginger for 3-4 minutes without colouring
2. Blend the cornflour with a little stock and add to the soup pan with the remaining stock and the sweetcorn. Bring to the boil, stirring continuously and simmer gently for 5-7 minutes
eat together the egg and lemon juice and slowly trickle into the soup pan, stirring with a chopstick or fork to form egg strands. Season to taste, garnish with salad onions and toasted sesame seeds, and serve with a drizzle of soy sauce and some prawn crackers.

Enjoy!


Useless Facts

The Earth experiences 50,000 Earth quakes per year and is hit by Lightning 100 times a second.

The phrase, 'If pain persists, see your doctor' has been copyrighted by Sam "Wasps" Smith's knees.

Every year 11,000 Americans injure themselves while trying out bizarre sexual positions.

Sara Land can sit in the corner of a round room.

If we had the same mortality rate now as in 1900, more than half the people in the world today would not be alive. Just imagine how happy Thanos would be.



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