Woodlands Fitness Centre

The Woodlands newsletter: Monday 1st April 2019

Monday 1st April 2019

Hi,

What is the number one reason diets fail long term; above all else? The number one reason is - shock horror - people giving up. I know right, who'd have guessed? The numbers don't lie; the vast majority of people who lose weight will regain it - and they often will exceed what they lost. True story.

So what are YOU doing to avoid it? Here's another reality check: virtually any diet you pick will follow the basic concept of "burning" more calories then you consume - the well accepted "calories in calories out" mantra - as this will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets - it simply does not matter in the short term.

You don't want to workout alone?

Not everybody wants to train alone. Some of our clients fear that they will be too self conscious the whole time they're in the gym and give up. When you have a personal trainer, you know you're going to be with somebody throughout your workout. They will show you what to do, how to do it safely and will push you just hard enough to get the most out of every exercise.

The Woodlands Fitness Centre offers Unlimited Personal Training:

* There will now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

* We now have a 5pm Group on every weekday!

* The Tuesday 6.45pm Group is now Circuit.

* We have added a second Group class to Sunday morning to accommodate the increasing demand

* Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support.

* All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details.

* Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change.

* We always prefer an informal approach - so we will be maintaining the booking forms in the gym. All bookings can be made in the gym, by phone, e-mail or via social media. How you book in isn't important; we just care that you attend regularly.

Each session will be a proper personal training session. These sessions will push you far harder than training on your own. So you'll get much better results.

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.

Here is a list of our group training sessions:

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

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.

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 Gym Only 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


Why Should You Care About Movement Patterns?

Your overall weight training program should be comprised of exercises from EVERY movement pattern. If it isn't, it means you're missing something and failing to properly train your entire body.

Certain workout schedules and programs are designed in a way where the movement patterns play the largest role in how you select exercises for each workout.

The most generic way of setting up an upper body workout (as part of an upper/lower split) is by combining 1 horizontal push, 1 horizontal pull, 1 vertical push, 1 vertical pull, 1 elbow flexion and 1 elbow extension exercise. And just like that, your upper body workout is good to go.

In the case of a full body split, you might take 1 exercise from every movement pattern category for each workout.

Depending on the exact routine you use, movement patterns could be a key part of the exercise selection process. Balancing opposing movement patterns should prevent injuries.

If you "push" more than you "pull," something will almost always eventually go screwy with one (or both) of your shoulders. This is extremely common, as most people are much more interested with getting a big chest and huge shoulders than they are with getting a big back. But not me. Absolutely love a lat pulldown!

If you need any further information or advice, please come and talk to me.


Peripheral Heart Action

Peripheral Heart Action is a form of circuit training where upper body and lower body exercises are alternated back and forth.

I use this type of training regularly in my group personal training sessions. The participants will often alternate between upper body and lower body exercises for a designated time period, often 7 minutes. This is a type of AMRAP (as many reps/rounds as possible) training.

Peripheral Heart Action forces the blood flow to keep switching from different parts of the body as you change exercises emphasizing different muscle groups. It results in a more demanding workout for the cardiovascular system because the blood flow isn't able to get into an established pattern like it could if you were just working the same muscle groups.

The most important part is the concept of alternating upper and lower body (or core) exercises, you can use any exercises you want.

Example Program:

Group A:
DB Chest Press / Reverse lunge

Pair B:
Single arm Row / Stiff Leg Dead lift

Pair C:
Dumbbell Squat / Biceps Curl

Pair D:
Step ups / Dumbbell shoulder press

Pair E:
Goblet squats / Dumbbell renegade rows

Do the prescribed exercises in the group back to back with no rest in between (this is called a "super set").

When you have completed both exercises, rest for a few seconds, then repeat for either a predetermined number of sets or do as many rounds as possible in the same manner until the time runs out.

After completion of Pair A, rest for 60 seconds then switch to the exercises in Pair B and go through those exercises in the same manner as Pair A for 3 sets.

Use weights that allow you to get in between 6-12 repetitions of each exercise. Make sure you are pushing yourself though; if you aren't huffing and puffing hard afterwards, you aren't getting the full benefits. Poor effort = porr results. Obviously.

Do this program 3 times per week. Combine it with a good warm up and cool down.

Try this program for 6 weeks and I'm sure you will be pleased with the results. When combined with a sensible nutrition plan, you can expect to see some good results in terms of weight loss and body composition.

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


Slow cooker chicken casserole

Ingredients:

Knob of butter
½ tbsp rapeseed or olive oil
1 large onion, finely chopped
1 ½ tbsp flour
650g boneless, skinless chicken thigh fillets
3 garlic cloves, crushed
400g baby new potatoes, halved
2 sticks celery, diced
2 carrots, diced
250g mushrooms, quartered
15g dried porcini mushroom, soaked in 50ml boiling water
500ml stock made with 2 very low salt chicken stock cubes
2 tsp Dijon mustard, plus extra to serve
2 bay leaves

Method:

Heat a knob of butter and ½ tbsp rapeseed or olive oil in a large frying pan, cook 1 finely chopped large onion for 8-10 mins until softened and starting to caramelise.

Meanwhile, put 1 ½ tbsp flour and a little salt and pepper in a bowl and toss 650g boneless, skinless chicken thigh fillets in it.

Add 3 crushed garlic cloves and the chicken to the pan and cook for 4-5 mins more until the chicken is starting to brown.

Transfer to your slow cooker, along with 400g halved baby new potatoes, 2 diced celery sticks, 2 diced carrots, 250g quartered mushrooms, 15g dried and soaked porcini mushrooms with the 50ml soaking liquid, 500ml chicken stock, 2 tsp Dijon mustard and 2 bay leaves.

Give it a good stir. Cook on Low for 7 hours or High for 4 hours.

Remove the bay leaves and serve with a little Dijon mustard on the side.

Enjoy!


Useless Facts

Dr. Kellogg introduced Kellogg's Corn Flakes in hopes that it would reduce masturbation.

Penguins can fly. But only if you put them on a plane.

The sperm of a mouse is actually longer than the sperm of an elephant.

Sue Highley can build a snowman out of rain.

In medieval France, unfaithful wives were made to chase a chicken through town naked. Well, there's an idea for the Jeremy Kyle show.

Dave Astbury is slightly longer than the sperm of a mouse.













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