Woodlands Fitness Centre

The Woodlands newsletter: Monday 7th October 2019

Monday 7th October 2019

Hi,

After deciding to transform your body, you have to clearly evaluate your current physical state and envision the goal which you will try to achieve. Keep in mind that we perceive our own body image differently than others perceive us, so the definition of your body transformation has to be decided by you.

And this is the thing that you most probably won't hear from a personal trainer. Hundreds of people on TV, social media, magazine covers and even personal trainers can make you believe that there is one ideal physique for everyone.

Don't rely on such information - even if you are able to achieve this 'ideal physique', it will be enormously hard to maintain. Many people are struggling with strict nutrition plans and heavy exercise sessions which make them look and feel drained. Eventually - at some point - they give up.

Don't allow this to happen to you - so choose your goals wisely!


A personal trainer can help you to earn life-long skills. The role of a personal trainer is to provide you with the right knowledge, resources, guidance, training and skills so that you can do "it" for yourself!

A personal trainer is there to support you as you work towards enhancing the quality of your life now and in the future. Let your trainer guide you and teach you how to be your own personal trainer!


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

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

Only £184 (£152 for non-members).

SAVE £69

Including:
6 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 6 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, group personal training & 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


What Is High Intensity Interval Training?

If you've ever wondered how to lose fat fast, we need to get one thing straight: there's no quick-fix, overnight answer to weight loss.

No matter what diet pill, promotion, or fad is going around, weight loss doesn't occur in the blink of an eye.

In order to burn body fat, you need to both eat a clean diet where you consume fewer calories than you burn during the day, and you need to workout. Some people believe all workouts are created equally - but they're not. Different workouts give you different results.

If your goal is to lose fat, you can't just jog at a steady pace every day and expect to see the pounds come off. You need to incorporate a different type of exercise: High Intensity Interval Training. What Is High Intensity Interval Training?

High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout.

HIIT sessions typically vary from 4 to 20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, you could alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.

HIIT is considered to be an excellent way to maximize a workout that is limited on time. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state.

This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


The 50-rep workout

Despite a similar title, this is different to the 25 Method discussed in last week's newsletter.

Let's say you want to build a muscular, athletic body — the kind that looks strong and powerful and also happens to be strong and powerful.

And let's say you don't want to use every piece of equipment in the gym or do lots fancy mathematics. You're someone who wants to get in, work hard, and get the hell out to go live the rest of your life.

If that's you, I've got a workout you should try. The 50-Rep Workout is ridiculously simple and ridiculously effective. It'll make you look better. I'll make you feel better. And the only equipment you need is a barbell and maybe a squat rack.

The advantages:

Hypertrophy: High volume heavy compound lifts induce a substantial neuroendocrine response. (That means you'll grow bigger muscles.)

Technical proficiency: Training flawless technique in the big lifts will make quality movement a habit. The better you move, the better you feel and perform.

Local muscular endurance: This type of training increases density of mitochondria (cellular powerhouses) and the oxidative capacity of fast twitch fibers. That means you'll have more energy without needing to tap into your other energy systems.

Preparation:

1. Do a thorough warm-up.
2. Pick a heavy compound movement
3. Do 4 warm-ups sets.

Start off light and ramp up to a semi-heavy weight.
This is where a little trial and error comes in. (Don't worry - it'll only take you a minute to figure out and adjust.)

If you can normally deadlift 100kg for one rep, start light and work your way up to about 65% of that. For instance:
Warm-up set 1: 40kg for 3 reps
Warm-up set 2: 50kg for 3 reps
Warm-up set 3: 60kg for 3 reps
Warm-up set 4: 65kg pounds for 1 rep

4. Keep the bar loaded with 65% of your one-rep-max.

Execution:

Do 50 sets of just 1 rep each.

That's right.

1 rep per set.

Rest for as long as you need between each set.

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





Write down your goals

People who write down their goals feel a greater sense of accountability and have a much higher chance of accomplishing them.

Post your goals on your fridge, write them in dry-erase marker on the bathroom mirror, or write them down in a journal. A journal can help you reflect on your progress.

Honest reflection can help you to see how you may be sabotaging yourself or to recognise patterns of behaviour.

It is good to have a structured plan and to set up some dietary rules and guidelines - but denying yourself everything makes it a lot harder to stick to your diet.

Yes, there are probably certain foods that you want to avoid - but occasionally you can allow yourself to have some chocolate or indulge in a bowl of ice cream.

The best diet is a diet that you can adhere to. Slowly focus on creating better habits and making healthier food choices and don't be being too strict with your diet.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Veggie lasagne recipe

Ingredients

2 tbsp oil
1 onion, sliced
1 garlic clove, sliced
1 aubergine, cut into chunks
1 red pepper
8 plum tomatoes, halved
350ml passata
200g ready-cooked lasagne sheets
6 tbsp half-fat crème fraîche
2 tbsp grated parmesan

Heat oven to 190C/fan 170C/gas 5. Toss oil and vegetables together and roast in a large, shallow tin for 35 mins until lightly charred. Spoon a layer of roasted vegetables over the bottom of a medium-size baking dish.

Pour over some passata and cover with a layer of lasagne sheets. Repeat layers to use up all the roasted vegetables and passata, finishing with a layer of lasagne.

Use a spoon to dollop over the crème fraîche, then sprinkle with the Parmesan. Return to the oven for 25 mins, until the lasagne is heated through and the top is golden and bubbling.

Enjoy!


Useless Facts

The storage capacity of human brain exceeds 4 Terabytes.

In Vermont, the ratio of cows to people is 10:1

Any free-moving liquid in outer space will form itself into a sphere, because of its surface tension.

The average American looks at eight houses before buying one.

In the average lifetime, a person will walk the equivalent of 5 times around the equator.





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