Woodlands Fitness Centre

The Woodlands newsletter: Monday 23rd December 2019

Monday 23rd December 2019

Hi,

Okay, this is probably the worst time of the year for me to bang on about restrictive fad diets....

But when the New Year comes around, there's going to be lots of weight loss options getting thrown around and I just want you to pre-empt those.

Fad diets operate on restricting you.

We know this, yeah?

And chances are these restrictive diets will usually starve you of something important your body needs.

When these fad diets are successful in helping you lose weight and fast, what happens next?

Do you actually know how to eat in a manner that fuels your body?

Do you know how to eat without following a plan?

Do you live the rest of your life with the restrictions to maintain your weight loss?

What happens when you inadvertently add the foods you took away back in?

Like I wrote last week, we are concerned with life long weight management.

Not quick fix weight loss.

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): 8am-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 GROUP PT membership.
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: 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 5: Hydrating with sports drinks

Sports drinks may give you a boost - but they are full of sugar, calories and chemicals.

During any given daily workout, hydrating with plain water should do the trick just fine.

If you feel tired during your workout, try fuelling before.

Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the glucose and caffeine based drinks.

Try some almond butter on toast.

Unless you have a nut allergy.

A handful of dried fruit, perhaps.

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







Lactic Acid Training - A Different Way To Lose Fat

The release of lactic acid is associated with hard training. That intense burning sensation after a hard set - that's lactic acid building up in your muscles when your body enters into oxygen debt during intense exercise.

But what you probably didn't know is that lactic acid can unlock the key to rapid fat loss while preserving muscle.

Below you can learn about lactic acid training and the benefits from it.

The lactic acid training is a style of training, designed to force your body to produce a lot of lactic acid in the muscles you work.

The presence of lactic acid will cause an increase in both growth hormone and testosterone production by the body.

These are two of the most anabolic and lipolytic hormones in the human body. This means your body will burn fat at an increased pace while preserving muscle.

If done right, a typical lactic acid workout should last about 45 minutes.

A good practice is to work on antagonist muscle groups (chest and back for an example) in one session, and choose "the most bang for the buck" multi-joint exercises.

A very few and short rest periods between the sets will ensure a lot of lactic acid build-up and additional fat loss.

A typical lactic acid workout would look like this:

Day 1: chest and back

Chest:

Barbell Bench press: 5 reps
Incline dumbbell press: 10 reps
Incline dumbbell flyes: 20 reps

The rest between SETS is 10-20 seconds. Do this cycle 3 times.
Rest for 2 minutes. Then do:

Back:

Single arm row: 5 reps (each arm)
Barbell row: 10 reps
Wide grip pulldown: 20 reps

Rest 10 seconds between sets. Do this cycle 3 times.

Day 2: Legs

Quads:

Squats: 5 reps
Leg Press: 10 reps
Leg Extensions: 20 reps

Rest 10 seconds between sets.
Do this cycle 3 times.
Rest for 2 minutes. Then do:

Hams:

Reverse lunges: 5 reps (each leg)
Stiff leg deadlifts: 10 reps
Leg curls: 20 reps

Rest 10 seconds between sets. Do this cycle 3 times.

Day 3: Arms and Shoulders

Triceps:

Close grip bench press: 5 reps
Cable pushdown: 10 reps
Bench dips: 20 reps

Rest 10 seconds between sets. Do this cycle 3 times. Rest for 2 minutes. Then do:

Biceps:

Barbell curls: 5 reps
Seated dumbbell curls: 10 reps
Standing dumbbell curls: 20 reps

This cycle is done 3 times. Rest for 2 minutes. Then do:


Shoulders:

Military shoulder press: 5 reps
Side laterals raises: 10 reps
Bent over lateral raises: 20 reps


As you can see this workout is very intense and because of the high volume work you'll need to lower the weights.

After the third work day, rest for one or two days.

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


Stick with what works

Once your behaviour starts to feel routine, it's easy to assume you have this in the bag and can let down your guard.

But that's when you become vulnerable to missteps.

You may think that because you haven't smoked in more than two months, you can lift your ban on going out with friends who do.....?

Maybe you think you can stop keeping a food log because you've got the diet down...?

But those techniques were crucial to your success up to this point - and taking them away can dissolve your resolve.

Whatever you're doing is working - so don't stop!

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


Turkey and ham Christmas casserole

This is a great way to use up any leftover turkey and ham at Christmas, or you can substitute chicken at any other time of year.

The topping is made from stuffing ingredients and turns out beautifully crunchy and tasty - of course, many of us think the stuffing is the best part of Christmas dinner.

A fab festive feast.

Yes.

Fab.

Festive.

Anyway....

Ingredients:

50g butter
3 leeks, cut into rounds
30g plain flour
100ml white wine
500ml chicken stock
100ml double cream
400g cooked turkey (or chicken), diced
150g ham, diced
2 tarragon sprigs, leaves finely chopped
100g peas, defrosted
6 cubes of frozen spinach, defrosted
Salt and black pepper

Stuffing crust:

100g breadcrumbs
1 small onion, grated
100g chestnuts, grated
50g dried cranberries, soaked in warm water (optional)
2 tsp dried sage
Small bunch of parsley, finely chopped
Large knob of butter


Method:

First make the filling. Heat the butter in a large flameproof casserole dish.

When it has melted, add the leeks with plenty of seasoning and turn down the heat.

Cover the dish with a lid and leave the leeks to cook gently until tender. Stir regularly and try not to let them take on any colour.

Stir the flour into the dish to form a roux around the leeks. Add the wine and stir vigorously - it will thicken considerably.

Gradually add the stock, stirring constantly, until you have incorporated it all, then add the cream.

Fold in the turkey or chicken, ham, tarragon and peas. Squeeze any excess water from the spinach, then stir the spinach into the dish.

Taste for seasoning and add salt and pepper as needed.

To make the topping, mix the breadcrumbs, onion, chestnuts, drained cranberries and the herbs, then season with plenty of salt and pepper.

Sprinkle this mixture over the top of the filling, then dot with butter.

Bake in the oven for 25-30 minutes until the filling is bubbling and breaking through the crisp, golden-brown topping.

Enjoy!





Useless Facts

In the last 4,000 years, no new animals have been domesticated.

Leonardo Da Vinci invented the scissors.

The word "set" has more definitions than any other word in the English language.

Nutmeg is extremely poisonous if injected intravenously.

On average, people fear spiders more than they do death.





























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