Matlock / Bakewell gym - Blog

The Woodlands newsletter: Monday 30th December 2019

Monday 30th December 2019

Hi,

Why are we always looking for the quick fix?

What is making people choose the next big thing over learning how to eat?

While obesity and unhealthy weight is a concern, the desire for us to lose weight quickly at any cost has caused us to equally engage in unhealthy eating habits and behaviours.

We spend so much time looking for which diet to follow and getting advice from other people that we have completely forgotten how to tap into and connect with our own body.

Why do you think we try so many different diets/ways to lose weight fast?

The media, particularly social media, plays a big part in it. It has skewed our views of what we should look like.

It creates an expectation that we need to look a certain way within a certain time period.

I hope all of the above makes sense but if you have any questions please come and 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: £22
3 months: £24
1 month: £26

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


7 workout habits you should drop now no 6: Doing the same exercises over and over again

When you do the same workout routine over and over, your body gets used to it and it becomes easier.

The stairmaster might have been challenging at one point - but pretty soon your muscles become familiar with that motion.

Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room.

Mix it up.

By changing your workouts daily you will trick your body into working harder and burning more calories.

It will also save you from boredom!

Ask me for workout suggestions! Seriously, please do. That's why I'm here.

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


Weight training with Tabata to burn more fat

When it comes to lifting weights, it's all about the number of sets, reps, and the weight used.

Lifting at the gym is ideal, but sometimes, when results seem to plateau, you need to think outside the weightlifting box.

That's why I constantly mix things up with my unique programming approaches. One way to take weight training outside the box and take the muscle burn to new levels is with Tabata interval training.

What is Tabata Interval Training?

It's a method of interval training where you alternate 20 seconds of exercise with 10 seconds of rest for eight cycles.

This circuit-style training isn't just for cardio; it can be adapted to any exercise for any muscle group. Leave it to me to design a Tabata interval weight training program that's so effective yet so brutal that you'll thank me while hating me.

The extremely short rest periods and seemingly constant reps with Tabata protocol make it a perfect way to melt off fat. Despite the lighter weight you'll use, Tabata can also take your muscle growth to new heights.

Doing very high reps with light weight for short periods can help you blow past plateaus and stack on some serious lean muscle.

How can Tabata help you?

You are likely not a competitive athlete? You're more interested in gaining lean muscle for aesthetic purposes and greater strength.

Well, Tabata has multiple benefits for you too.

It enhances endurance and boosts your body's ability to burn more fat. It enhances explosive energy—the kind you'd use in a typical set of bench presses—it can help you increase your rep range or max weight. That spells muscle growth, but the benefits don't end there.

Because Tabata calls for fairly high reps and very short rest periods between sets, you increase the amount of blood vessels you have feeding your muscle fibers.

This helps to get more nutrients, oxygen, and anabolic hormones to your muscles. These added nutrients means your muscles will have more energy during workouts and better recovery and growth after the workout is over.

The best benefit of all may be the fact that because you're essentially training anaerobically and aerobically with Tabatas, you can nix the cardio if you want to.

Or you can really maximize fat burning by adding 4-8 full-body exercises at the end of each Tabata resistance training workout. Of course you'll do these full-body exercises Tabata style.

Learn how to target each muscle group

Perform 2-4 exercises per muscle group. Each exercise is done for 8 sets of 20 seconds, with the goal of getting as many reps as possible in those 20 seconds. You rest only 10 seconds between the 20-second sets. Once you complete 8 sets, you rest for 1-2 minutes or, if you have a training partner, rest for the 4 minutes it takes him or her to complete the 8 sets. Then move on to the next set.

Timing can be tricky if you train solo. I suggest you try an interval timer. It allows you to set interval times and beeps to let you know when the 20-second set is over.

Make Sure You Use Sufficient Weight

I suggest you start light and work your weight up each week. If you find a weight which allows you to complete 20 seconds of reps for the first five or six sets, but leaves you at failure for the last two to three sets, stick with it. This way, you can set a goal to complete the 20 seconds of reps for all eight sets before moving on to a heavier weight.

Your goal should be to increase the weight you use or the number of reps you complete in those 4 minutes each week.

I suggest you follow my Tabata based weight training program for about 3-6 weeks before returning to a more normal style of straight-set training.

Here's an example of a 4-day Tabata weight workout:

Rest 1-2 minutes between exercises. Take no rest between rounds.

Monday: Shoulders & Calves:

Front delts:
Overhead dumbell presses: 8 x 20 seconds work : 10 seconds rest
Medial delts:
Dumbbell lateral raises: 8 x 20 seconds work : 10 seconds rest
Rear delts:
Rear delt dumbbell flyes: 8 x 20 seconds work : 10 seconds rest
Traps:
Barbell shrugs: 8 x 20 seconds work : 10 seconds rest
Calves:
Standing calf raises: 8 x 20 seconds work : 10 seconds rest

Tuesday: Rest

Wednesday: chest & biceps

Incline barbell bench press: 8 x 20 seconds work: 10 seconds rest
Flat dumbell bench press: 8 x 20 seconds work : 10 seconds rest
Dumbbell chest fly: 8 x 20 seconds work : 10 seconds rest
Biceps:
Barbell curls: 8 x 20 seconds work : 10 seconds rest
Incline dumbbell curls: 8 x 20 seconds work : 10 seconds rest

Thursday: Quads & Hams

Quads:
Squats/Leg press: 8 x 20 seconds work : 10 seconds rest
Leg extension: 8 x 20 seconds work : 10 seconds rest
Hams:
Semi stiff leg deadlifts: 8 x 20 seconds work : 10 seconds rest
Lying leg curl: 8 x 20 seconds work : 10 seconds rest
Abs:
Fitball Crunches: 8 x 20 seconds work : 10 seconds rest

Friday: Back & Triceps:

Back:
Pulldowns: 8 x 20 seconds work : 10 seconds rest
Seated rows: 8 x 20 seconds work : 10 seconds rest
Hyperextensions: 8 x 20 seconds work : 10 seconds rest
Triceps:
Close grip bench press: 8 x 20 seconds work : 10 seconds rest
Rope pulldowns: 8 x 20 seconds work : 10 seconds rest

Saturday: rest

Sunday: rest

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



Eat Enough Protein

We all know that protein is an important part of the diet but this is especially so when trying to maintain muscle mass in a calorie deficit.

It fuels protein synthesis which is vital for growth and maintenance of your body

It is highly satiating and helps keep you fuller for longer

However, exactly how much you need is often the topic of hot debate and can vary greatly depending who you ask.

That being said most people can agree that your intake should be higher when eating in a calorie deficit to help preserve muscle mass than it does when eating at maintenance or in a calorie surplus.

How Much Is Enough Protein?

Optimal protein intake to build or preserve muscle mass is 0.6 - 1 g per lb of bodyweight, with the idea of sticking closer to 1 when eating in a calorie deficit and closer to 0.6 when eating in a calorie surplus.

Now going over this recommendation isn't bad for you but it will impact your intake of fat and carbs which can affect your performance in the gym.

Research shows that glycogen stored in your muscles is the primary fuel source of moderate to intense exercise. Add to this research that shows a sufficient carbohydrate intake that keeps your muscle and liver glycogen stores full can improve workout performance.

Not only this but research shows that when compared a low carbohydrate intake (approx. 220 g per day) against a high carbohydrate intake (approx. 350 g per day) resulted in more strength lost, slower recovery and lower levels of protein synthesis.

Regardless of whether you're trying to lose fat and preserve muscle mass or gain muscle and minimise fat gain you can begin to see why a moderate to high carbohydrate intake is beneficial for you if you're strength training regularly.

Obviously, depending on your total daily calorie allowance your carb intake may not be that high but it does go to show that keeping your carbs as high as possible can result in improved performance in the gym which translates to the preservation of muscle mass when in a calorie deficit.

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


Chorizo & bacon bean stew

Ingredients:

1 ½ tbsp vegetable oil
200g chorizo, chopped
100g smoked bacon, chopped
4 shallots, sliced
2 thyme sprigs
4 bay leaves
1 tsp smoked paprika
400g can black beans
400g can red kidney beans
2 dried ancho chillies
1 tsp chipotle sauce
400g can chopped tomatoes

Method:

Put the oil, chorizo, bacon and shallots in a good-sized saucepan.

Turn on the heat and cook for 5 mins, stirring every so often. When the shallots are soft and the bacon smells cooked, add the herbs and paprika, and mix well.

Add the beans and the chillies, give it a good stir and cook for 2 mins so the beans are coated with the mixture.

Add the rest of the ingredients, plus 100ml water and some seasoning, then give everything a good stir. Bring to the boil, then lower to a simmer and cook for 30 mins, stirring, until it's thick.

Once ready, remove the bay, thyme and chillies.

Serve.

Enjoy!


Useless Facts

One of the reasons marijuana is illegal today is because cotton growers in the 1930s lobbied against hemp farmers they saw it as competition.

Shakespeare invented the word 'assassination' and 'bump'.

Some lions mate over 50 times a day.

Starfish haven't got brains.

The ant always falls over on its right side when intoxicated.











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