Woodlands Fitness Centre

The Woodlands newsletter: Monday 15th April 2019

Monday 15th April 2019

Hi,

Someone recently asked me what a diet is. Quite simple, a diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management - not quick fixes.

I don't like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Ok, I will give you the information on how to do that here and now for no charge:

For the next 100 days eat 12 boiled eggs (including the shells), one whole grapefruit, and 5 litres of water each day. You will lose plenty of weight.

Will it be healthy?

Nope.

Will the weight stay off when you are then forced to go back to your normal way of eating?

Not a chance.

Will the weight you lose come from fat?

Or will it be muscle, water, bone, and (hopefully!) some fat?

Yes!

Yes it will.

There are many diets out there that are perfectly capable of getting weight off you - but when considering any eating plan designed to lose weight, you must ask yourself if it's a way of eating you can follow long term.

Personal trainers not expensive.

Even if I do say so myself.

But it's true!

Most trainers in these here parts will charge between £25 and £30 per session and many offer discounts if you buy a package of sessions. And what's this worth to you?

Let's say you purchase a four-session package at £27 per hour, which amounts to £108. Say you do one session per week, so your package is good for one month. Now, add up your luxury "feel good" monthly expenses for items such as clothes, shoes, cigarettes, dinners, alcohol, entertainment, etc. Is it more than £108? Most likely! Try cutting down a little (not completely) on some of these expenses and put some of your savings towards your health and future!

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


Sack off 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 cross training 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 also work your upper body and back.

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


Squats help build muscle

They don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body.

Squats work your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!

For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: perform sets of 8-12 reps, and take 4-6 seconds to perform each rep.

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


Have realistic expectations

This is a question I get asked quite frequently: how long does it take to see the results of exercise? Because everybody seems to want instant results. And there are many organisations out there that promise that. And there are many people out there that believe these promises.

You're hitting the gym regularly. Cutting back on sugar, alcohol and salty snacks. Drinking lots of water and adding more movement to your day. Yet you can't see any change to your physique and the scale has barely budged.

You're probably feeling frustrated, questioning whether you're on the right program and wondering how long it takes 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.

Given the absolute nonsense on social media - Get a Dream Body in Just 2 Weeks, Drop a Jeans Size in 21 Days, Shed a Stone in Fourteen Days, Drop 10 Pounds Fast or whatever - it's not surprising that most people have extremely unrealistic expectations about how long it takes to see the results of regular exercise.

If any of these programs REALLY worked, they wouldn't have to be constantly recycled and re-branded at the time of year people are most vulnerable to feeling unhappy with their bodies.

Neither Rome nor biceps are built in a day. Be realistic, patient and consistent because change will come!

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


Slow cooker Spanish chicken

Ingredients:

2 tbsp olive oil
1 Spanish onion, halved and sliced
12 large bone-in chicken thighs, skin removed
225g pack chorizo picante, thickly sliced
Pack of 3 mixed colour peppers, cut into chunks
150g (drained weight) pitted Spanish pimento stuffed green olives
300ml dry white wine (serve the rest of the bottle with the meal)
300ml chicken stock
1 tbsp tomato purée

Method:

Heat 2 tbsp olive oil in a large frying pan. Fry 1 sliced Spanish onion for about 5 mins until golden.

Tip into the slow cooker pot.

Fry 12 large bone-in skinless chicken thighs and 225g thickly sliced chorizo picante in the same pan until starting to colour - you will need to do this in two batches.

Add to the slow cooker with 3 mixed colour peppers, cut into chunks and 150g pitted Spanish pimento stuffed green olives.

Tip 300ml dry white wine, 300ml chicken stock and 1 tbsp tomato purée into the pan.

Scrape up any bits stuck to the bottom, then tip into the slow cooker, cover and cook on Low for 6 hrs.

Enjoy


Useless Facts

A bull can inseminate 300 cows from one single ejaculation.

Add 9 to any number to increase it by 9.

When a Hawaiian woman wears a flower over her left ear, it means that she is not available.

Gary Blackham once bowled a strike. Without a ball. He wasn't even in a bowling alley.

The "save" icon on Microsoft Word shows a floppy disk with the shutter on backwards.














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