Woodlands Fitness Centre

The Woodlands newsletter: Monday 8th July 2019

Monday 8th July 2019

Hi,

Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal. I've talked / ranted about this extensively over the years. However, many people often choose the wrong form of exercise to maximize their efforts to lose weight.

Some people will do cardio exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond just doing cardio. Think about it; if you do any form of exercise whilst watching the latest episode of Stranger Things then are you really doing much.


A personal trainer can Help With Your Unique Requirements.

Everybody is different - and that means everyone's abilities and requirements are different when it comes to exercise. This could be anything from having an old injury that requires special exercises to having a phobia that may impact on where or how you workout.

For example, if you have an old knee injury that required surgery, but since then you haven't done anything to rebuild the muscles or improve mobility, then you are going to need different exercises and goals than an athlete who is training to run a marathon. This is where a Personal Trainers experience can make a huge difference to your training program.




The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new '30m' groups: these 30 minute Classes / Group training sessions 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

* Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

* All of our classes are £7 to non-members.

* 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.

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £35pm
1 month: £40pm

Single:
12 months: £35pm
3 months: £40pm
1 month: £45pm

Here is a list of our group training sessions:

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

Gym Only memberships:

Single (per month):
12 months: £23
3 months: £25
1 month: £27

Joint/Student (per month):
12 months: £20
3 months: £23
1 month: £26

Student prices are only for students in full time education.

PT prices:

30 minutes: £13 (£17)
45 minutes: £19 (£23)
60 minutes: £25 (£29)

The price in brackets is for non-members.

PT offer of the week:

Buy 8 x 45 minute PT sessions and get 3 x 45 minute PT sessions free...

Yep, that's 11 x 45 minute PT sessions for the price of 8!

Only £152 (£184 for non-members).

Including:
5 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 5 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.

Thanks,

GW


You think only cardio burns fat?

Cardio burns fat, weights build muscle. That's the simplistic, misguided premise upon which countless people have built their exercise regimes. In fact, weight training is an important element of any fat-loss fitness plan. Firstly, weight training itself can burn over 400 calories per hour (running burns upwards of 600) and it also increases your resting metabolic rate (RMR).

Your RMR is basically the number of calories that your body burns when you're sat on your backside watching Family Fortunes. So, lift weights and you'll burn more calories for longer after you've stopped exercising.

On top of that, any weight-loss eating plan means you will lose muscle as well as fat. If you're lifting weights to gain muscle, a greater proportion of your weight loss will come from fat.

Weight training will also make you stronger and this will, in turn, improve your cardio performance. So if you are a runner, strengthening your legs by doing squats and lunges in the gym will help you run faster - and therefore burn more calories.

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


Look beyond the six-pack

Your core is much more than a six-pack of muscles hiding beneath your gut - it's a system of muscles that wraps around your entire torso, stabilising your body, protecting your spine from injury and keeping you upright.

Fire these muscles before every exercise to keep your back healthy, steady your balance and maintain a rigid body position. You'll get the added bonus of isometric exercise for your middle, which could reveal the muscles in your core you'd like everyone to see.

Ab crunches are one of the most popular ab exercises - but they are not necessarily the best. The rectus abdominis - commonly known as your six-pack - does not function primarily to bend the torso, but rather to brace the spine and transfer power from the hips to the upper torso.

Instead, do Swiss ball planks because they work the core the way nature intended - with little to no strain on your back. And they work it hard.

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


Burning calories isn't the be all and end all

Burning calories isn't the be all and end all of fitness and good health. Yes, HIIT may burn more calories than any other form of exercise - but it's no use if it leads to injury or illness. Overtraining is a real danger: it can ruin your immune system, cause insomnia, affect your appetite and release cortisol, which in turn can make you more likely to put on fat.

I'm not saying that HIIT isn't an effective form of exercise - because it really is. BUT it's important to understand who should / shouldn't be doing it and note that everyone is different. What benefits one person doesn't necessarily benefit somebody else.

If you are looking to get back into exercise for the first time in a while, it would be a lot more beneficial to start with some low impact exercises like walking or rowing, while adding flexibility and mobility practices to your daily routine.

Add in some regular resistance training. Do this for a couple of months to condition your body. Then start with the HIIT and limit your sessions to two x 30 minute sessions per week.

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







Slow cooker butter chicken

Ingredients:

500g skinless boneless chicken thighs, cut into 3 pieces

For the marinade:

1 lemon, juiced
2 tsp ground cumin
2 tsp paprika
1-2 tsp hot chilli powder
200g natural yogurt

For the curry:

2 tbsp butter, ghee or vegetable oil
1 large onion, chopped
3 garlic cloves, crushed
1 green chilli, deseeded and finely chopped (optional)
Thumb-sized piece ginger, grated
1 tsp garam masala
2 tsp ground fenugreek
3 tbsp tomato purée
250ml chicken stock
50g flaked almonds, toasted

To serve (optional):

Cooked basmati rice
Naan bread
Mango chutney or lime pickle
Fresh coriander
Lime wedges

Method:

In a medium bowl, mix all the marinade ingredients with some seasoning. Chop the chicken into bite-sized pieces and toss with the marinade. Cover and chill in the fridge for 1 hr or overnight.

In a large, heavy saucepan, heat the butter, ghee or oil. Add the onion, garlic, green chilli, ginger and some seasoning. Fry on a medium heat for 10 mins or until soft.

Add the spices with the tomato purée, cook for a further 2 mins until fragrant, then add the stock and marinated chicken. Tip everything into the slow cooker, then cook for 6-7 hrs until the chicken is tender.


Sprinkle with the toasted almonds. Serve with rice, naan bread, chutney, coriander and lime wedges. If you like.

Enjoy!


Useless Facts

You can be fined up to $1,000 for whistling on Sunday in Salt Lake City, Utah.

Sarah Walker set ants on fire with a magnifying glass. At night.

It takes about 142.18 licks to reach the centre of a Tootsie pop.

Sue Tinkler used to be addicted to soap. But she's clean now.

The serial number of the first MAC ever produced was 2001.










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