Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 4th November 2019

Monday 4th November 2019

Hi,

Not everyone is a good candidate for a successful body transformation. It is the naked truth - not everyone can transform their body dramatically and keep it this way.

If it would be so easy, nobody would hire a personal trainer and everyone would look like fitness models.

The success of your body transformation ultimately depends only on one person:

You!

How much do you really want it?

How hard you are ready to work?

There is no need to get scared - but these facts must be understood before starting your body transformation.

There will be lots of work and lots of weak moments during the process. In my professional career, I have seen many success stories as well as a lot of failures.

Some people struggle with healthy nutrition.

Others cannot overcome their laziness to workout consistently.

But the truth is, only when you stop creating excuses, the results start showing.

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


A personal trainer is a great resource
A good trainer usually has a network of other specialists in the areas of nutrition, physiotherapy, massage, and more.

Your trainer can refer you to the right specialists for all your non-exercise health needs.


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

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 5 x 45 minute PT sessions and get 2 x 45 minute PT sessions free

Yes, that's 7 x 45 minute PT sessions for the price of 5

Only £95 (£115 for non-members).

SAVE £20

Including:
4 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT 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.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

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: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 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


A different kind of Four day Split

Normally when people do a four day split, they typically do two days on, one day off, two days on, two days off. For example:

Monday: Push (chest & triceps)
Tuesday: Pull (back & biceps)
Wednesday: Rest
Thursday: Lower (quads, hams & calves)
Friday: Upper (Shoulders)
Saturday: rest
Sunday: rest

However, there are other options. After reading my article on the Torso/Limbs, Split System, a gym member has asked me to configure a workout for the following training days, to fit around his work schedule:

Monday: Training
Tuesday: Rest
Wednesday: Training
Thursday: Training
Friday: Training
Saturday: rest
Sunday: rest

So, this is what I suggested:

Monday: Shoulders & Calves
Tuesday: Rest
Wednesday: Chest & Biceps
Thursday: Quads & Hams
Friday: Back & Triceps
Saturday: rest
Sunday: rest

This workout, based on a simple upper/lower configuration, is designed for the more advanced gym users looking to develop a symmetrical physique in 4 workouts per week.

The rest interval between sets should be 30 - 60 seconds.

Note:

3 x 8-12 means that you do 3 sets. On the first set you should ideally reach muscular failure (the most reps possible for you to do with that weight) at 12 reps.

When you can complete 3 sets of 12 reps, increase the weight by around 5%.

Monday: Shoulders & Calves:

Front delts:
Overhead dumbell presses: 3 x 8-12
Medial delts:
Dumbbell lateral raises: 3 x 8-12
Rear delts:
Rear delt dumbbell flyes: 3 x 8-12
Traps:
Barbell shrugs: 3 x 8-12
Calves:
Standing calf raises: 3 x 10-15

Tuesday: Rest

Wednesday: chest & biceps

Incline barbell bench press: 3 x 8-12
Flat dumbell bench press: 3 x 8-12
Dumbbell chest fly: 3 x 10-15
Biceps:
Barbell curls: 3 x 8-12
Incline dumbbell curls: 3 x 8-12

Thursday: Quads & Hams

Quads:
Squats/Leg press: 3 x 10-15
Leg extension: 3 x 10-15
Hams:
Semi stiff leg deadlifts: 3 x 10-15
Lying leg curl: 3 x 10-15
Abs:
Fitball Crunches: 3 x 20

Friday: Back & Triceps:

Back:
Pulldowns: 3 x 8-12
Seated rows: 3 x 8-12
Hyperextensions: 3 x 10-15
Triceps:
Close grip bench press: 3 x 8-12
Rope pulldowns: 3 x 8-12

Saturday: rest

Sunday: rest

When I discuss "shoulders", I'm referring to 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:

1). Front raises
2). 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:

1). lateral raises (dumbbell or cable) 2). 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:

1). dumbbell bent over raises
2). face pulls
3). bent over rows.

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


You are what you eat

When it comes to being as healthy, (and frankly, as good-looking as possible) having an adequate amount of muscle mass is key.

This doesn't mean you have to walk around looking like a competitive bodybuilder - but the more muscle you can keep on your frame the less likely you are to become injured, sick or frail.

For wellbeing, it's the quality of the calories you're eating that matter. If you eat a diet that's high in protein and fibre and nutrients, you're much likely to build and retain muscle mass - which burns calories even when you're resting.

If you eat a diet high in sugary, processed foods high in unhealthy fats, you're likely to lose some of that muscle mass and generally not look or feel as good.

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


Get More Sleep!

Why is sleep so vital to staying healthy?

Sleep deprivation is like the trifecta for weight gain. When you're sleep deprived, your body reacts in different ways on a hormonal level, which can impede weight loss.

During times of sleep deprivation, your body is on high alert thinking that there's danger (or else you would be sleeping) - so your metabolism slows down to conserve energy.

Second, your appetite is higher (due to elevated levels of cortisol) looking for food for more energy.

Third, your food choices change. Your body tends to crave high-carb, high-fat foods because they help produce serotonin, which helps calm you down from this aroused state.

Get more sleep. Or take a nap (there are many benefits from taking a midday snooze).

High-quality sleep is getting scarcer and scarcer these days thanks to ever-increasing obesity rates, work hours, TV watching, video game playing, and other distractions that keep us up at night.

Sleep is so vital to staying healthy. Sleep deprivation is like the trifecta for weight gain. When you're sleep deprived, your body reacts in different ways on a hormonal level, which can impede weight loss.

During times of sleep deprivation, your body is on high alert thinking that there's danger (or else you would be sleeping), so your metabolism slows down to conserve energy. Second, your appetite is higher (due to elevated levels of cortisol) looking for food for more energy.

Third, your food choices change. Your body tends to crave high-carb, high-fat foods because they help produce serotonin, which helps calm you down from this aroused state.'

Inadequate rest increases cortisol levels, which, as you know, increases water retention. Try to get 7-8 hours of sleep per night.

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

The earth weighs around 6,588,000,000,000,000,000,000,000,000 tons.

Peanuts are one of the ingredients of dynamite.

Porcupines can float in water.

The average person's left hand does 56% of the typing.

A shark is the only fish that can blink with both eyes.








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