Woodlands Fitness Centre

The Woodlands newsletter: Monday 29th April 2019

Monday 29th April 2019

Hi,

Many fad diets you see out there will fail the "can I eat that way for the rest of my life?" test. The question is not whether the diet is effective in the short term - but if the diet can be followed indefinitely as a lifelong way of eating.

Going from "their" way of eating back to "your" way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome.

There are no short cuts. There is no free lunch. Only a commitment to a lifestyle change is going to keep the fat off long term. Even when you've achieved your goals, you have to then maintain it. Or did you think you could just sack off the gym, eat what you want yet magically retain your results? Yeah, that's not going to happen. Not ever. Sorry.

I realise this is not what most people want to hear - but it's the truth. Like it or not.


Having a personal trainer makes you accountable.

Why?

Well, your personal fitness trainer is there, waiting for you to show up. You can't just find excuses not to go to the gym when someone is expecting you! Plus, your trainer reminds you of your reasons for wanting to exercise, and helps you understand why it's so important even when you feel as though you could talk yourself out of it!

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


Stop lollygagging.

You know that person at the gym who is always playing about with their phone on multiple bits of equipment? Don't be that person.

Come to the gym with a time frame and a plan. This means no wandering around, no texting your significant other in between sets.

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. If the average TUT is 50 seconds per set and 30 second rest periods, you should allow 80 seconds for each set. So in 20 minutes, you can do 15 sets ((20 x 60) / 80).

If you do 3 sets per exercise, this is 5 exercises, which could be, say, 2-3 exercises per body part for 2 body parts (ie back and biceps) or 1 exercise per body part for 5 body parts (quads, hams, chest, back and shoulders, maybe as a circuit).

However, your chosen tempo and rest periods mean you can do more - or less - than this.

Do not let your lack of time be an excuse not to do what you need to do. If you want that body bad enough, if you want to meet all of your goals like you say you do, you will do what it takes. Get in, get out.

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


Squats help improve flexibility

Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea.

Squats are a functional exercise - and they will improve joint stability, posture and flexibility. Greater tone will also be achieved, as muscles are enabled to fully extend and contract.

Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

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




Stop Counting Reps

Your muscle can't count. They don't know when you're lifting a 30-pound dumbbell for 10 reps. They simply feel the load created by the weight and the mechanical tension that comes from contracting the muscle under the load. Therefore, to increase the work done by your muscles, either increase the load or increase the time the muscle is placed under this load.

Time under tension is the time your muscle spends under load during a set. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. So, if you performed 10 reps and each rep took you 3 seconds to complete, your muscle would experience 30 seconds of time under tension.

If you were to perform that same set but spend 2 seconds lifting the weight (concentric phase), 1 second pausing during peak contraction, and 3 seconds lowering the weight (eccentric phase), those same 10 reps would give you approximately 60 seconds of TUT.

Progressively overloading your muscles will force them to adapt and subsequently grow. Research has proven time and time again that the optimal rep range for muscular growth, or hypertrophy, is between 8 and 12 reps. These normally fit in with the optimal range of TUT for hypertrophy.

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 few sums to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: if you do 8 reps, you'd need to average at least 4 seconds per rep.

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


Slow cooker pork shoulder

Ingredients:

2 tbsp olive oil
1½kg piece pork shoulder
250ml white wine
250ml chicken stock
4 bay leaves
2 sprigs of rosemary
1 tsp black peppercorns
1 garlic bulb

Method

Remove the fat from the pork shoulder (you can get your butcher to do this bit for you). Season the pork with salt and pepper then heat the oil in a large frying pan over a medium to high heat.

Brown the pork shoulder on all sides then transfer to a slow cooker. Add all the other ingredients, then cook on low for 6-8 hours until the meat pulls apart when pressed with two forks.

Remove the meat, place on a plate and shred it with two forks. Remove the herbs from the sauce and squeeze the garlic cloves out of their skins back into the pot. Put the meat back into its sauce for wonderfully tender and moist slow cooker pork.

Serve as an alternative to your Sunday roast with roasted new potatoes, or with a big green salad, mustard and warmed baguettes.

Enjoy!


Useless Facts

The only 15-letter word that can be spelled without repeating a letter is uncopyrightable.

There are more than 7 cats on the planet.

The shape of plant collenchyma's cells and the shape of the bubbles in beer foam are the same - they are orthotetrachidecahedrons.

While learning CPR, Katie Horrod actually brought the practice dummy back to life.

Emus and kangaroos cannot walk backwards, and are on the Australian coat of arms for that reason.

















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