Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 22nd April 2019

Monday 22nd April 2019

Hi,

When choosing a diet, always use the "Can I eat that way for the rest of my life?" Test. I know, it does not exactly roll off your tongue, but it gets the point across.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless.


Personal trainers provide long-term guidance and motivation.

As we age, it gets harder to stay motivated towards exercise, so having a trainer guide and motivate you can keep you going. Certified personal trainers can provide structure and do the thinking for you so you can focus on the "doing" rather than the planning.

Initially, you may need to see your trainer more often to get on the right track; however, once you have learned what to do and how to do it, you can spread your sessions out to every 3-4 weeks. Consider these sessions your "review, revise and revitalize" check-ups.

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


Squats burn calories fast.

Squats burn calories fast. Because they help you build muscle, you'll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you'll burn the calories even quicker.

Our bodies were made to squat. And we all know that to keep our lower body muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body.

Squats are a hugely functional exercise. Learning how to squat properly is absolutely vital.

At Woodlands, we focus on strengthening or building muscles whilst properly considering the role these muscles play in the body. Woodlands' evolution towards functional training is about better preparing the body for the way we actually use it in everyday life.

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





Do not work out for long periods of time at a moderate pace

When it comes to working out, slow and steady does not win the race.

Really?

NO!

Maximise your time! Please! 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.

Ok so should you be exercising at a lower intensity to burn more fat right? Actually no it doesn't. What really matters is;

1). total Number of Calories burnt per workout;
2). Afterburn Effect of Exercise (known in the Sports Science world as EPOC)

Let me expand on the total Number of Calories burnt per workout. Here are two examples to try and make this clearer. Person A goes for a 30 minute run keeping his heart rate in the fat burning zone.

Because Person A worked at such a low intensity he only burnt 400 calories at a ratio of 70:30 (fats : carbs) This means that of his 400 calories, 280 were derived from fat stores.

Person B on the other hand goes for a 30 minute run but they do not pay any attention to their heart rate. Instead, Person B performs high intensity intervals where they are going flat out for 30 seconds with 30 seconds active recovery between.

This is because the high intensity of the workout meant that Person B burnt 600 calories more than Person A during their training session. So even though they burnt fat at a lower ratio than Person A, their total fat burnt was greater.

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 50% for an hour.

Need ideas for shorter, high intensity workouts? Check out our 20 minute ideas in future newsletters to help you to change fat to muscle.

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


Shoulder anatomy

When most people think of the shoulder anatomy, they think of the deltoid, which consists of 3 "heads": anterior, lateral and posterior.

The anterior deltoid is located on the front of your shoulder. Its main function is shoulder flexion - raising your upper arms up to the front and overhead. This muscle is targeted with front raises and pressing exercises (e.g. barbell overhead press, push press).

The lateral deltoid is located on the outside of your shoulder. The main function of the lateral deltoid is shoulder abduction - raising your upper arms upward, at your sides. This muscle is targeted with lateral raises (dumbbell or cable) and upright rows.

The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension - pulling your upper arms backward and bringing your shoulder blades together. This muscle is targeted with dumbbell bent over raises, face pulls and bent over rows.

When planning a shoulder workout, select 1 exercise for each head.

If you need any further information or advice, 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 (we used a 6.5-litre model), then 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

The only nation whose name begins with an "A", but doesn't end in an "A" is Afghanistan.

Most living things are allergic to cannons.

The following sentence: 'A rough-coated, dough-faced, thoughtful ploughman strode through the streets of Scarborough; after falling into a slough, he coughed and hiccoughed.' Contains the nine different pronunciations of "ough" in the English Language.

Sue Highly can tie her shoe laces with her own feet.

The verb "cleave" is the only English word with two synonyms which are antonyms of each other: adhere and separate.






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