Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 9th December 2019

Monday 9th December 2019

Hi,

After you achieve your dream physique, everything will depend only on you and whether you adopt new habits of living or not.

If you will go back to your previous lifestyle (choose unhealthy meals and don't continue to exercise), your new physique will be gone faster than you could expect.

The most important rule of maintaining the result of your hard work is to maintain routine and make healthy food choices.

New you should come with a different mindset and understanding that exercise and healthy food is now part of your life.

Learn how to cook healthy meals, add morning/evening walks to your schedule - enjoy life in a responsible way.

Food should give you pleasure as well as nourish your body.

Involve all your family - become an inspiration for your friends and family to become motivated and fit.

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





Gym Only memberships:

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:

8 x 45 minute PT sessions only £128 (£96 for Woodlands members)

Normal price £160

*SAVE £32

Including:

4 weeks gym & Group PT 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: 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


You Should Be Squatting

Squats are a functional exercise - ones that help your body perform real life activities - and are one of the best and most natural ways of toning your body.

Contrary to what some may think, squats aren't just for body builders or weight lifters; they're for everyone wanting to tone up at any age.

When you bend to tie your shoelaces or to pick up something from the floor, you are actually squatting. It's a natural form of exercise.

The only difference between those actions and squatting workouts is that while doing squat exercises, you deliberately maintain a correct posture to gain some intended benefit.

Squat exercises can be done with or without weights. Either way you'll benefit. If your training routine doesn't involve squats with at least 50% of your body weight - without a genuine reason - then are you actually training?

They don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!

For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: perform sets of 8-12 reps, and take 4-6 seconds to perform each rep.

Squats burn calories fast. Because they help you build muscle, you'll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you'll burn the calories even quicker.

Our bodies were made to squat. And we all know that to keep our lower body muscles in shape we need to move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body.

Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea.

Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

Strong legs are essential for staying mobile as you get older, and that's where squats come in. Not only do they develop leg strength, they also work out your core, stabilising muscles.

These muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls.

Technically, cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. And a lot of different training methods can fall under this category.

The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.

Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles (muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job).

Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise - including squats - in order to avoid injury.

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


High-intensity interval training (HIIT)

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. The problem is, some people believe all workouts are created equally, and 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.


7 workout habits you should drop now no 3: Stop Procrastinating

You know that person at the gym who is always checking their hair in the mirror?

Don't be that gender neutral person.

Come to the gym with a time frame and a plan.

This means no wandering around, no texting your significant other in between reps.

Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds.

If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. Get in, get out.

No one likes a gym rat.

Or a gym snake.

But that's a different story, isn't it...

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


Christmas Turkey Traybake

Okay so you've got people coming over for Christmas but you can't really be bothered and/or you don't really like them that much?

Well this recipe is the one for you....

Ingredients:

Olive oil
1 kg baking potatoes peeled and cut into 50g chunks
Salt and pepper
500 g parsnips peeled cut into batons
500 g chantenay carrots left whole
8 garlic cloves gently bashed, skins left on
1 large red onion peeled and cut into 8 wedges
10 cocktail sausages wrapped in bacon you can buy these ready prepared (sometimes they're called pigs in blankets).
8 turkey breast fillets each one approximately 100g
8 sage leaves
200 g sprouts
Gravy and other sauces to serve.

Method:

Pre-heat your oven to 200C. Drizzle about 8 tablespoons of olive oil in the base of a very large roasting tin (roughly 40 x 33cm) and place the tray in the oven to heat up.

Peel the potatoes and cut them into chunks that weigh roughly 50cm. Place them in a large saucepan and cover with boiling water. Add a teaspoon of salt and cook over a medium-high heat for 12 minutes. (Start timing as soon as you turn on the heat, NOT from when the water reboils).

Meanwhile peel the parsnips and cut into large batons. I usually cut my parsnips in half lengthways and then widthways and then cut the top part in half again lengthways so I get 6 roughly even sized batons.

Gently bash 8 garlic cloves and peel and cut a red onion into quarters. Slice your sprouts in half and get the sage and carrots out of the fridge and you are all ready.

When the potatoes are done, drain them and then tip them into the hot fat. Spread them out and add the parsnips and carrots.

Sprinkle over a good amount of salt and pepper and then baste everything with a little of the hot fat (take care not to burn yourself!).

Put the tray in the oven and roast for 20 minutes.

After 20 minutes remove the tray and add the garlic cloves, red onion wedges, cocktail sausages and sage leaves. Give everything another good baste and return the roasting tray to the oven. Roast for another 20 minutes.

After 20 minutes, season the turkey breast fillets then add them to the tray along with the halved sprouts. Give everything another good baste and then put back in the oven for 15 minutes. This would be a good time to make a jug of gravy and any other sauces you want to serve with the traybake (e.g. bread sauce and/or cranberry sauce).

After the last 15 minutes, check the turkey is done (cut the largest fillet in half and check it is white and not pink) and serve with your gravy and sauces.

Easy?

Yes.

Enjoy.


Useless Facts

On an American one-dollar bill, there is an owl in the upper left-hand corner of the "1"encased in the "shield" and a spider hidden in the front upper right-hand corner.

The name for Oz in the "Wizard of Oz" was thought up when the creator, Frank Baum, looked at his filing cabinet and saw A-N, and O-Z; hence the name "OZ."

The microwave was invented after a researcher walked by a radar tube and a chocolate bar melted in his pocket.

Mr. Rogers is an ordained minister.

John Lennon's first girlfriend was named Thelma Pickles.












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