Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 2nd December 2019

Monday 9th December 2019

Hi,

It is very important to find your way of transforming your body.

It might be 3 months of intensive work.

It might be 1 year taking it slowly, facing lots of ups and downs.

For others, it might be 1 month of starving yourself (although, not recommended).

It might be even transforming your body all your life and never getting anywhere.

But who can decide what is right for you?

Only you can find the most effective way - so don't be scared to experiment.

It's much better to experiment and find your path than try following someone else's path (unless you are paying for a PT of course). Your trainer is there to help you find your way and transform your body into a new you!

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


Christmas Opening Times 2019

23rd (Monday): Normal
Christmas Eve (Tuesday): 9am-12 noon
Xmas Day (Wednesday): Closed
Boxing Day (Thursday): Closed
27th (Friday): 9am-2pm
28th (Saturday) : 8am-2pm
29th (Sunday): 8am-2pm
30th (Monday): 9am-2pm
New Years Eve (Tuesday): 9am-2pm
New Years Day (Wednesday): Closed
2nd (Thursday): Back to normal.


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


Single (per month):

12 months: £23
3 months: £25
1 month: £27

Joint/Student (per month):

12 months: £20
3 months: £22
1 month: £24

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:

12 x 45 minute PT sessions only £192 (£144 for Woodlands members)

Normal price £240

*SAVE £48

Including:

6 weeks gym & Group PT 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.

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 2: don't Work out for long periods of time at a moderate pace

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.

You can take 15 to 30 second breaks, but move quickly from one workout to the next.

Give it 100% for 30 minutes, instead of 75% for an hour.

Need ideas for shorter, high intensity workouts?

Well come ask me.

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


Meal prep

Once you've decided which macro-calculating approach sounds best to you, use the information in your spreadsheet to begin planning out your meals. Using a scale and measuring cups/spoons will help you stay consistent and make it easier to calculate your calories.

The calorie content of each macro

1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories

Track your macros. Popular apps to track macros include myfitnesspal - but there are many apps out there if you prefer something else.

Try hard to measure and record everything you eat, even if you eat something that isn't explicitly in your macros.

If you find that it's taking too much time during the day to stop and record, try taking photos of everything you consume and enter it later.

Things to keep in mind:

1). Don't put your body into starvation mode by under-eating. This will not only throw your hormones out of balance, but it'll also affect your ability to lose weight and put on lean muscle.

Try to make each meal have a good source of protein, carbohydrates, and fat. All calories are not created equal.
2). Eat all your macros.

3). Eat on a consistent schedule. Sounds simple, but it's easy to get swept up in the flow of the day and forget to eat. Highs and lows in your blood sugar can cause stress to your body, leading to inflammation, hormone imbalances, interrupted sleep and more.

4). Be sure to eat protein and carbs after your workout to aid your recovery.

5). Replace simple carbs like bread, pasta and cereal with healthy carbs like starchy fruits, veggies and rice. It's important to get enough carbs so you can recover from your workouts.

I'm sure all of the above makes sense but any questions just ask me.


Fancy a 5, 6 or 7 day split?

I regularly get asked to write a workout routine for someone to train with weights over 5, 6 or 7 consecutive days.

I don't recommend training more than 4, ideally 3 days, in a row. You have to give yourself the chance for your muscles and CNA (central nervous system) to rest.

However, some people have made their mind up. They want to train 5, 6 or 7 days in a row.

They're decided, fam.

Another issue with bodypart parts arranged over 5, 6 or 7 consecutive days is what happens if you miss a day. A lot of people think they're going to train 5, 6 or 7 days per week - but in actuality, some are lucky to do 3-4.

So, based on this observation, the split I usually recommend is a rotating 4 day split. On day 5, you start at day 1 again and just keep rotating until you want to switch things up.

The idea of this is to get the most important body parts trained over the first 3 days, with day 4 being a less intense day.

So the split is configured as follows:

Day 1: Upper body
Day 2: Lower body
Day 3: Upper body.
Day 4: Lower body.
Repeat

So, you could arrange body parts as follows...

Upper 1 (chest & back):
Lower 1 (quads & hams):
Upper 2 (front delts, middle delts, rear delts, traps, triceps & biceps):
Lower 2 (calves & abs):
Repeat

Or...

Upper 1 (chest, front delts, middle delts & triceps):
Lower 1 (quads & hams):
Upper 2 (back, rear delts, traps & biceps):
Lower 2 (calves & abs):
Repeat

Or...

Upper 1 (chest, biceps & triceps):
Lower 1 (quads & hams):
Upper 2 (back, front delts, middle delts, rear delts & traps):
Lower 2 (calves & abs):
Repeat

You can train your muscle groups however you like as long as it's within the structure above. This configuration

For each body part, shoot for 9 total sets, 8 to 10 reps per set.

Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. This will help to get the body ready to work out while helping to prevent injuries.

So a fleshed out routine would look something like this....


Day 1: Upper 1 (chest & back):

Chest:
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10

Back:
Wide-Grip Pulldowns 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10


Day 2: Lower 1 (quads & hams):

Quads:
Barbell Squats 4 x 8-10
Leg Extensions 3 x 8-10

Hams:
Stiff-Legged Dead Lifts 3 x 8-10
Lying leg curl 3 x 8-10


Day 3: Upper 2 (front delts, middle delts, rear delts, traps, triceps & biceps):

Front Shoulders:
Seated Barbell Military Presses 3 x 8-10

Middle Shoulders:
Seated Dumbbell Lateral Raises 3 x 8-10

Rear Shoulders:
Bent-Over Rear Dumbbell Lateral Raises 3 x 10-12

Traps:
Barbell Shrugs 3 x 8-10

Biceps:
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls 3 x 8-10

Triceps:
Close-Grip Bench Presses 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10


Day 4: Lower 2 (calves & abs):

Calves:
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12

Abs:
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

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


Halloumi traybake

Ingredients:

750g baby new potatoes, halved
2 medium red onions, quartered and broken up into large pieces
4 tbsp olive oil
400g can chickpeas, drained
1 large red pepper, sliced into strips
½ romanesco broccoli or cauliflower (about 400g), cut into small florets
250g mixed colour cherry tomatoes
4 garlic cloves, peeled
250g pack reduced fat halloumi, thinly sliced
Small bunch basil, leaves torn

Method:

Heat oven to 160C/140C fan/gas 3.

Put the potatoes in a large roasting tin with the onion. Pour over 2 tbsp olive oil and roast in the oven for about 30 mins.

Add the chickpeas, pepper, romanesco, tomatoes and garlic.

Drizzle with 2 tbsp oil, then roast for a further 20-25 mins until everything is cooked and browning nicely.

Toss together briefly and put the halloumi slices on top.

Put it under the grill for 5-10 mins, or until the cheese is melting and browning (keep an eye on it). Scatter over the basil leaves to serve.

Enjoy!


Useless Facts

There are 336 dimples on a regulation golf ball.

The scene where Indiana Jones shoots the swordsman in Raider's of the Lost Ark was Harrison Ford's idea so that he could take a bathroom break.

A crocodile cannot stick its tongue out.

A snail can sleep for three years.

All polar bears are left-handed.







































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