Woodlands Fitness Centre

The Woodlands newsletter: Monday 19th August 2019

Monday 19th August 2019

Hi,

I see too many people using isolation movements for weight loss.

Why?

You should focus on compound movements. These are movements which work multiple muscle groups through multiple joint actions and because you're using multiple muscle groups you can generate a lot more strength and power, which in turn means you can lift more and burn more calories.

This means your focus should be on exercises like the following:

Bench presses - incline or flat

Shoulder presses - standing or seated

Deadlifts - conventional, Romanian, trap bar, sumo

Rows - bent over, Pendley, single arm

Squats - lunges, pistols, step ups, leg press

Pull-ups, chin ups or pull-downs.

Dips

When training in a calorie deficit you're training goal should be at a minimum to maintain your strength, but what rep range should you be working in to do this?

A research study set out to see what number of repetitions would result in the fastest improvement in strength. They took 199 male college students and split them into 9 groups. Each group trained with different repetitions per set from the following set of repetitions; 2RM, 4RM, 6RM, 8RM, 10RM & 12RM.

They were tested before and after completing a 12-week progressive programme and researchers concluded that the optimum number of repetitions for strength was between 3 and 9 reps.

What does this mean for you?

Train with the heaviest weight you can in the 3 - 9 rep range whilst maintaining good form and aim to increase this using progressive overload continually over time.

It's as simple as that.


Personal trainers can improve Your Mental Health. It has long been known that physical exercise can help with mental health issues such as depression, and that it is a recommended part of treatment by many medical health professionals.

Having a Personal Trainer to help with your exercise plan when you suffer from mental health problems can help with motivation, with choosing the right exercises to release the most endorphins, and also just to have another shoulder to lean on.


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

Here is a list of our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

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 10 x 45 minute PT sessions and get 4 x 45 minute PT session free...

Yep, that's 14 x 45 minute PT sessions for the price of 10!

Only £190 (£230 for non-members).

SAVE £92

Including:
7 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 7 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


Balance Opposing Movement Patterns To Prevent Injuries

You should care about movement patterns because it will help you to prevent common weight training injuries and imbalances caused by typical crappy exercise selection. Let me explain.

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 (hi guys!) are much more interested with getting a big chest and huge shoulders than they are with getting a big back.

This means there tends to be more of a focus on pushing exercises (chest/shoulders) than there is on pulling exercises (back). And this lack of balance around the shoulder girdle is an extremely common cause of shoulder related injuries.

I've personally been there and done that myself, so I know exactly how common (and not fun) it is.

I also now know that the way to prevent it is by balancing the opposing movement patterns. How so? Like this...

For every horizontal push, you should have a horizontal pull (and vice-versa). For every bench press, you should have a row.

For every vertical push, you should have a vertical pull (and vice-versa).

For every shoulder press, you should have a pull-up or lat pull-down.

For every elbow flexion, you should have an elbow extension (and vice-versa).

For every biceps curl, you should have a triceps extension.

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


Avoid Saturated And Trans Fat

Healthy fats are full of essential fatty acids and are good for the body.

Saturated fats should be limited - but not necessarily avoided. If eaten in large amounts they can be bad for your heart health. They are found in:

Meat fat
Butter
Full-fat dairy products
Coconut oil and products
Peanut oil, palm oil and cottonseed oil
Our occasional foods such as chips, biscuits and cake
Swapping to reduced-fat dairy, and trimming the fat off your meat before cooking it are good ways to reduce your saturated fat intake.

Even during a cut, you should still get a small amount of fat into your diet - but avoid saturated and trans fat which is the complete reverse of your weight loss goals.

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


Are you not getting results?

There are several factors that could led to sub-par results in the gym. For example, those following a training program that is a little too generic in nature could lose ground on their training progress simply because their workout isn't optimal for their goal or body type. Other reasons include inadequate nutrition, poor form or simply incorrect exercise selection.

But perhaps the most frustrating cause of poor results is over training, simply because the more you do the worse the cycle gets. Overtraining syndrome is a condition that occurs when the body is pushed (through exercise) beyond its natural ability to recover.

Importantly, it's not to be confused with mere tiredness, which is to be expected whenever you are engaged in a comprehensive workout regime.

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


You Are What You Eat

You Are What You Eat' means that it is important to eat good food in order to be healthy and fit.

Eat less and move more. Apparently this is all you need to do to lose weight. But is what you eat as important as how much you eat?

We need fuel - in the form of food - to power our continued existence. The foods we eat provide us with a range of nutrients: vitamins, minerals, water, fat, carbohydrates, fibre, and protein.

These nutrients are put to different uses — as building materials to construct the tissues and organs from which our bodies are made; as the components of the molecular machinery that keeps our cells running as they should. All of these uses are unified by a common theme: a requirement for energy to make them happen.

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


Spicy roast veg & lentils

Ingredients:

1 small-medium butternut squash (about 950g/2lb 2oz)
1 red onion, halved and thickly sliced
3 peppers (a mix of red, orange and yellow from a pack), deseeded and cut into 1cm or ½ in-wide strips
2 garlic cloves, finely chopped
3 tbsp olive oil
3 tbsp curry paste
2 x 400g cans Puy lentils, drained and rinsed
150ml hot vegetable stock
large handful coriander, chopped

Method:

Heat oven to 200C/180C fan/gas 6. Using a sharp knife, peel the butternut squash. Cut it in half lengthways, scoop out the seeds, then cut into 1cm-thick slices widthways across the squash.

Put the squash slices in a large roasting tin with the onion, peppers and garlic. Mix the oil with the curry paste and drizzle over the vegetables. Toss well to coat in the curry mix and season.

Roast for 30 mins until the vegetables are beginning to soften. Add the lentils and stock to the roasting tin and mix. Return to the oven for a further 5-10 mins until the vegetables are tender.

Stir in the coriander and serve straight away.

Enjoy!


Useless Facts

There is a town in Newfoundland, Canada called Dildo.

The Boston University Bridge (on Commonwealth Avenue, Boston, Massachusetts) is the only place in the world where a boat can sail under a train driving under a car driving under an airplane.

All 50 states are listed across the top of the Lincoln Memorial on the back of the $5 bill.

In space, astronauts are unable to cry, because there is no gravity and the tears won't flow.

Chewing gum while peeling onions will keep you from crying.







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