Woodlands Fitness Centre

The Woodlands newsletter: Monday 27th January 2020

Monday 27th January 2020

Hi,

There's a meme that seems to regularly do the rounds on social media that explains why you should respect fit people.

Of course, you don't have to respect someone just because they're fit.

However, you could respect the effort that's gone into them being fit.

Because fit people with a physique is much more than how good they look.

Because the number one reason body transformation journeys fail long term?

People giving up.

I know right, who'd have guessed?

The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost.

True story.

A well-built physique is a status symbol.

It reflects you worked hard for it. No money can buy it.

You can not inherit it. You can not steal it.

You cannot borrow it.

You cannot hold onto it without constant work.

It shows dedication.

It shows discipline.

It shows self respect.

It shows dignity.

It shows patience.

Work.

Ethic.

Passion.

And that's why the meme explains why you should respect fit people.

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


Unlimited personal training from just £30 per month...?

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.

Here is a list of our group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £35pm
1 month: £40pm

Single:

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.

PT prices:

30 minutes: £13 (£17)
45 minutes: £19 (£23)
60 minutes: £25 (£29)

The price in brackets is for non-members.


PT offer of the week:

6 x 45 minute PT sessions only £102 (£78 for Woodlands members)

Normal price £126

SAVE £24

Including:

3 weeks GROUP PT membership.
3 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within 3 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



Plant-based Protein

As more and more athletes embrace plant-based diets, the stereotype of the weedy vegan is finally beginning to fade. As you'll discover, plant-based protein sources are abundant and, contrary to what we've been led to believe, animal proteins are absolutely not a necessary part of our diets. Here's why.

So what is protein and why do we need it?

Proteins are generally described as the "building blocks" of living things. Our bodies break them down into their component parts — amino acids — and reassemble them in countless essential ways to regulate our body systems and provide us with strength.

Of the 22 or so amino acids humans need, most can be assembled by our bodies for our bodies, but they rely on 9 "essential" ones in order to do this. These essential amino acids must come from food. These are available in plant-based protein sources.

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


Full Body

Often full body workouts will be your best bet when you're looking for intense fat loss because of the fact that they will allow you to workout with the greatest frequency, yet still have plenty of time left over to recover.

A full-body exercise uses a variety of muscle groups in a person's body, rather than just one. No exercise will work every muscle, but these exercises typically work across the upper body, lower body, and core.

For a full body, choose 6 exercises:

Horizontal Push (ie DB chest press)
Horizontal Pull (ie Single arm row)
Vertical Push (a DB shoulder press)
Vertical Pull (ie lat pulldown)
Quad Dominant (barbell squat)
Hip/Hamstring Dominant (stiff leg deadlift)

When you lift weights, you cause tiny tears in your muscle fibres. This accelerates a process called muscle-protein synthesis, which uses amino acids to repair and reinforce the fibres, making them resistant to future damage. And although this happens at a microscopic level, the effect becomes visible over time in the form of bigger arms, broader shoulders, and a thicker chest.

In has been reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you work out on Monday at 7 p.m., your body is in muscle-growth mode until Wednesday at 7 p.m. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.

Performing workouts with compound movements three times a week is the most effective way to gain muscle. Body part training is generally performed intensely on consecutive days - which can impede the recovery process. The nutrients your body needs to repair muscle damage from the previous day are allocated toward providing energy for your workout instead.

Your muscles grow best when your body is resting, not working. This isn't an issue with my recommendation to train 3 times per week on non-consecutive days, since there's a built-in recovery day after each session.

If your workout includes a high number of sets, you are going to struggle to come back as strong with each session.

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


Train around an injury

"No pain, no gain" is perhaps one of the biggest lies in fitness history.

Anybody who is serious about fitness will experience injuries from time to time.

If you're pushing yourself, it's inevitable.

Training through pain only makes things worse.

Learning to listen to your body and train around pain instead of through pain will help you recover faster and let you maintain your fitness levels.

Do not just push through the pain

Listen to your body

Pain is a reliable indication that something is wrong. Your body senses pain via nociceptors, which are nerve endings that detect signals from damaged tissue.

You have nociceptors in your skin, joints and organs — all of which alert your body to problems. If you ignore these signals and keep doing what hurts, you'll likely cause additional damage.

Instead of pushing through the pain, listen to your body and stop exercising when something hurts. Avoid the specific exercise or range of motion that causes pain, and seek a doctor if the pain persists.

Do not stop training completely

Train what doesn't hurt

One of the biggest mistakes people make when injured is stopping their training altogether. In fact, complete rest can often make pain worse. Unless your doctor prescribes complete rest, find a way to keep training with pain-free movements.

A pivotal study published in 1981 found that chronic pain patients who performed more exercise experienced less chronic pain that those who exercised less.

This challenged a long-held belief that rest was the best cure for pain. In fact, your body's ability to recover and heal itself relies largely on your cardiovascular health, metabolism and immune system — all of which are bolstered by exercise.

Instead of curling up in bed with Netflix (without the 'chill') and an ice pack, continue to train whatever doesn't hurt. That may mean avoiding certain exercises, only working certain muscles or reducing the intensity of your workouts.

You can go as far as only training one arm or leg if the other side is hurt. Fun fact: many studies have found that working out only one limb actually strengthens the other limb too via a phenomena called cross-education.

The lesson?

Keep working out - even if it's only one side at a time.

Don't let an injury hold you back from reaching your goals. Train smart, ask for help from the right people and you'll be back to full strength in no time.

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


Spiced vegetable biryani

Ingredients:

2 tbsp vegetable oil
1 small cauliflower, broken into small florets
2 large sweet potatoes, peeled and cubed
1 large onion, sliced
1l hot vegetable stock
3 tbsp hot curry paste (Madras is good)
1 red chilli, seeded and finely chopped
large pinch of saffron strands
2 tsp mustard seed (black or white)
500g basmati rice
140g trimmed green bean, halved
2 lemons, juice only
A handful of fresh coriander leaves
50g packet salted roasted cashew nuts
poppadums and raita, to serve

Method:

Preheat the oven to 220C/gas 7/fan 200C.
Pour the oil into a large roasting tin or ovenproof dish and put in the oven for a couple of minutes to heat through.

Add all the vegetables to the tin, except the beans, stirring to coat them in the hot oil.

Season with salt and pepper and return to the oven for 15 minutes until beginning to brown.

While the vegetables are roasting, stir together the stock, curry paste, chilli, saffron and mustard seeds.

Mix the rice and green beans with the vegetables in the tin, then pour over the stock mixture.

Lower the oven to 190C/gas 5/fan 190C. Cover the dish tightly with foil and bake for 30 minutes until the rice is tender and the liquid has been absorbed.
Stir in the lemon juice and check the seasoning, then scatter over the coriander and cashew nuts.

Serve with a pile of poppadoms and a bowl of raita.

Enjoy!


Useless Facts

The muzzle of a lion is like a fingerprint - no two lions have the same pattern of whiskers.

Steely Dan got their name from a sexual device depicted in the book 'The Naked Lunch'.

The Ramses brand condom is named after the great pharoh Ramses II who fathered over 160 children.

There is a seven letter word in the English language that contains ten words without rearranging any of its letters, "therein": the, there, he, in, rein, her, here, ere, therein, herein.

A goldfish has a memory span of three seconds.









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