Woodlands Fitness Centre

The Woodlands newsletter: Monday 25th November 2019

Monday 25th November 2019

Hi,

Be ready to change your habits!

New you: new habits.

When you decide to start your body transformation, make healthier options in each situation you are in.

Skip that croissant with your coffee in the morning.

There are better habits for you to follow...

Manage your sleep (go to bed earlier).

Focus on your nutrition (get a meal plan for a week, eat home made food).

Create a training schedule (regular exercise is very important!).

Drink water instead of soft drinks.

Most importantly, train your mind for success - find time to think about your new body every day.

I'm sure all of the above makes sense but if you have any questions please ask me.


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: £40pm
3 months: £45pm
1 month: £50pm

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: £25
3 months: £27
1 month: £29

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: £11 (£15)
45 minutes: £16 (£20)
60 minutes: £22 (£26)

The price in brackets is for non-members.


PT offer of the week:

10 x 45 minute PT sessions only £160 (£120 for Woodlands members)

Normal price £200

SAVE £40

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.

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: 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


7 workout habits you should drop now no 1: Avoid the cross trainer

I'm not a fan of the cross trainer (sometimes called the elliptical).

They make me cross.

Get it?

Cross!

Not only is it the most boring piece of equipment in the gym - but it is also extremely ineffective. First off, the elliptical doesn't use a natural body motion to work your body.

Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles.

Sure, the gliding motion of the elliptical burns calories, but that's about it. It is also easy to slack off on the elliptical.

With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

When it comes to working out, slow and steady does not win the race. Maximize your time, people!

Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of non-stop, intense exercise.

One study comparing the 2 found that high-intensity exercise when compared to steady-state exercise provided significant reductions in total body fat, subcutaneous leg and trunk fat.

A review of available HIIT research studies conducted in 2011 found that regular HIIT has been shown to significantly increase both aerobic and anaerobic fitness.

HIIT also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

You are much better off doing a 20 minute HIIT circuit (burpees, jumping rope, jumping squats, etc) than 45 minutes of slogging along on the elliptical.

If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up and work your upper body muscles.

I'm sure all of the above makes sense but if you have any questions please ask me.


Why you should try Group personal training

Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising.

Never fear, there's a quick fix for even the most ingrained workout no-nos.

I've made some adjustments to our classes / group personal training schedule. I have decided to focus much more time on group personal training session. Our timetable reflects this decision.

Small Group Personal Training, also known as semi-private training, usually consists of 2-10 participants.

However, our Group Personal Training membership allows you to experience expert personal training at a fraction of the cost of 1-on-1 training, in small groups of up to just 6 people.

Some members would benefit from more 1-to-1 attention, which they are unlikely to get in groups of 10 or more.

Our training programmes are specifically designed for training optimally in a group environment. These group exercise sessions spike

your endorphins and turn training from burden to pleasure. My article this month is all about maximising pleasure.

Below I'll explain why exercising in a group will have you walking away happier - and stronger - from every workout...

Exercising in a group can double the amount of endorphins your body releases in comparison to working out alone. More endorphins mean more fun. More fun means more motivation.

And more motivation means quicker, bigger results. Additionally, signing up to a timetabled group keeps you on the righteous path.

Missing a workout is a lot harder if you've got people waiting for you to show up.

Group training is effective for building lean muscle. Group sessions can be used to build lean muscle, using a combination of bar-bells, dumb-bells, kettlebells and bodyweight exercises.

Signing up to a regular class with trainees of similar ability and who share your goals, rather than dropping in to random groups sporadically, is vital for building group cohesion and ensuring that endorphin surge.

Research has found groups that build a greater sense of unity not only see increased punctuality and attendance, but also work out harder.

For a training goal such as weight loss, the very unscientific benefits of group exercise - chatting with people before and after (but not during!!!) groups; sharing tips; going for a drink together afterwards - are often the most important.

Turning the exercise experience from a lonely trial to a weekly highlight ensures your chance of success, like your endorphin count, will climb exponentially.

I'm sure all of the above makes sense but if you have any questions please ask me.


Figure Out The Right Macros For You

Starting to track your macros can be a bit overwhelming at first. How many calories do you need?

Which macronutrient ratio is right for you? Finding the exact right ratio takes time and tweaking, but here's a simple how-to to get you started.

Calculate how many calories you need:

Before you start calculating your ratio, you'll want to know how many calories you need to sustain your current activity levels.

If you send me your weight, height, age, and activity level, I can calculate the total number of calories you need everyday.

Find your macronutrient ratio:

There's a wide world of thoughts on which macronutrient ratio is best.

Does each body type responds differently to macronutrients? Try it and decide for yourself.

Calculating based on body type can be a great way to find your macros. Keep in mind that most people don't strictly adhere to one body type. You can read more on body type here.

Ectomorph:

Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a fast metabolic rate.

If you're an ectomorph, try a ratio of:

Protein; 25%
Carbs: 55%
Fat: 20%

Mesomorph:

Mesomorphs are naturally muscular and athletic.

They have a moderate carb tolerance and metabolic rate.

If you're a Mesomorph, try a ratio of:

Protein: 30%
Carb: 40%
Fat: 30%

Endomorph:

If you're naturally broad and thick, you're probably an endomorph.

Endomorphs have a low carbohydrate tolerance and a slow metabolic rate.

If you're an endomorph, try a ratio of:

Protein: 35%
Carbs: 25%
Fat: 40%

I'm sure all of the above makes sense but if you have any questions please ask me.


Chorizo & barley stew recipe

Ingredients:

½ tbsp sunflower oil
200g cooking chorizo, thickly sliced
4 banana shallots, peeled and quartered
1 tsp smoked paprika
400g King Edward potatoes, cut into large chunks
90g dried pearl barley
900ml chicken stock
200g Tenderstem broccoli, trimmed
1 lemon, zested and ½ juiced
25g flat-leaf parsley
1 garlic clove

Method:

Put a large casserole or saucepan over a medium heat, add the oil and chorizo, and fry for 5-7 minutes or until lightly charred.

Remove the chorizo with a slotted spoon and set aside.

Add the shallots and a pinch of salt, and fry gently for 5-7 minutes until soft and translucent.

Add the paprika and potatoes, cook for 1 min more, then add the barley and stock and bring to the boil.

Stir well, then reduce the heat and cook for 20 mins.

Add the broccoli and cooked chorizo and cook for 2-3 mins with the lid on or until the broccoli is tender.

Meanwhile, finely chop the parsley and garlic, and combine with the lemon zest in a bowl. Set aside.

Stir the lemon juice through the stew and season to taste.

Ladle into shallow bowls and top with the fragrant herb and garlic mixture.

Enjoy!


Useless Facts

To Ensure Promptness, one is expected to pay beyond the value of service - hence the later abbreviation: T.I.P.

When the University of Nebraska Cornhuskers play football at home, the stadium becomes the state's third largest city.

The characters Bert and Ernie on Sesame Street were named after Bert the cop and Ernie the taxi driver in Frank Capra's "Its A Wonderful Life."

A dragonfly has a lifespan of 24 hours.

A dime has 118 ridges around the edge.








































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