Woodlands Fitness Centre

The Woodlands newsletter: Monday 17th February 2020

Monday 17th February 2020

Hi,

A few weeks ago I was speaking with one of my clients. She is currently at a healthy weight, is active and eats well. She says to me "I'd love to lose 10lbs, and I'll be the weight I was when I got married".

I'm not surprised, because honestly, it's a comment I hear often.

Here is what I want you to ask yourself: at this point in your life is the number on the scale more important to you then how you feel?

If you feel good, have energy, are enjoying food, eating a healthy diet and your body is active and healthy, do you really care what that number on the scale says?

Whether you are 140lbs or 150lbs at this point in your life does it really matter above everything else what that number is?

If you asked me that question, my answer is no.

That number doesn't matter.

What matters is eating healthy and ensuring that my body has everything it needs to be active, to feel good, to function not just now at 40 years old but for the rest of my life.

My wish is for us to stop looking at eating healthy as a restriction of food, but rather a way of living.

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: £22
1 month: £24

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.

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: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 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


Complete and incomplete proteins

There's a lot of talk about "complete" and "incomplete" proteins to wade through, too. Complete proteins are those that contain all 9 essential amino acids and are often associated solely with animals products.

But...there are plant-based sources of complete proteins too and, most importantly, it is absolutely not necessary to consume only complete proteins. Nor do you need to 'mix and match' amino acids in every meal to benefit overall.

The key?

Simply eat a range of protein-containing foods throughout the day. See future newsletters for a whole host of examples.

If your diet lacks calories, your protein sources will be broken down to provide energy for your body rather than the essential amino acids. Therefore, overall calorie intake is super important to ensure you are getting the nutrients you need.

All things considered, including a variety of high protein vegan foods in your diet is a great way to make sure you are meeting your recommended allowance.

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


Resistance training myths

Sometimes known as strength training or weight lifting, many people believe that this form of training will make them hairy, muscular and in need of a beard trimmer. However, asking someone to chose between resistance training or cardio work is like having to choose between having no food or no water - as both are essential far a healthy "toned" you.

Resistance training is a type of exercise where the muscles apply force to an external resistance. It doesn't necessarily involve lifting heavy weights - as resistance can be provided by a variety of things-body weight, elastic bands, bottles of water and even bags of sugar can all be used to provide an effective work out.

Before we begin it is important to deal with a few long standing myths:

Women who lift weights do NOT develop bulky muscles.

You will not resemble Russian weight lifters. Muscle growth is largely dependant on the growth hormone testosterone, so men are much more likely to bulk up. Women who exercise correctly will enhance muscle tone, giving a firmer shapelier figure.

Weight training will NOT make you slow and cumbersome.

Increased muscle tone improves speed, co-ordination and agility, with training institutes around the world using resistance work to get the best speed power and agility out of their athletes.

Sprinters are some of the most muscular athletes around - and they are certainly not slow.

It does NOT take ages to get results-study after study has shown that high quality workouts lasting just 20 minutes and performed 2 times a week can bring substantial improvements in your strength, muscle tone and bone density. By using good technique and the right number of sets and reps you will get results in no time at all.

You cannot target specific areas to burn off unwanted fat.

Many magazines and articles lead you to believe that if you do 100 sit-ups a day you will have a flat tummy.

Nonsense.

The body works as a whole system, and only by addressing the whole system (nutrition, lean muscle mass, energy output, metabolism) will improvements come.

The body burns fat from all over, so resistance training all body areas will start to tone and increase overall lean muscle mass and burn fat from all over.

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


Is your Rep Speed KILLING your gains?

Most people are familiar with the basic components of a strength-training program, like sets, reps, rest periods, exercise selection, how many days per week you train, etc.

But show me a trainer that truly understands - and properly applies - time under tension to their programs, and I'll show you a coach who's getting great results with their clients.

There are four numbers that constitute the tempo of an exercise, so it may look something like this: 3-0-1-0

The first number (3) is the eccentric, or lowering, component of the lift.

The second number (0) denotes any pause at the midpoint.

The third number (1) is the concentric, or lifting, component.

Finally, the fourth number (0) denotes any pause at the top.

A 3-0-1-0 tempo makes perfect sense on lifts that start with an eccentric, or lowering phase, like a squat or bench press. You lower the bar for 3 seconds, there's no pause at the midpoint, and then you return to the starting position. Reset and go again.

If your goal is to constantly build muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fiber types (IA, IIA, IIB)

If you're training for hypertrophy (building muscle) Time Under Tension (TUT) is something that you MUST be aware of and optimize.

If you're reading this, chances are you either really want to build some muscle - or you have some sadistic addiction to reading painfully boring irrelevant information and need to find a new hobby.

Either way I'll try to give it to you so that it's simple enough to apply immediately and get you on the fast track to building some muscle.

For those of us that want to build muscle, it's important to realize that building muscle is a continuous, never ending process. It doesn't ever start or stop, it is always ongoing. The trick for us, is to make sure its always going in the direction we want it to, building up and getting bigger!

To ensure we are always growing, it is important to realize what factors govern growth. To build muscle, we must subject it to a new stimulus (something it is not used to), and ideally do it enough times that it forces the body to adapt.

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


Spiced mushroom & lentil hotpot

Ingredients:

2 tbsp olive oil
1 medium onion, sliced
300g mini Portobello mushrooms or chestnut mushrooms, sliced
2 garlic cloves, crushed
1 ½ tsp ground cumin
1 tsp smoked paprika
2 x 400g cans green lentils, drained and rinsed (drained weight 240g)
1 tbsp soy sauce
1 tbsp balsamic vinegar
1 medium sweet potato, peeled and very thinly sliced
1 large potato, very thinly sliced
1 thyme sprig, leaves picked

Method:

Heat oven to 200C/180C fan/gas 6. Heat half the oil in a medium saucepan.

Fry the onion for 3 mins, then add the mushrooms. Cook for another 3 mins, then increase the heat and add the garlic, ground cumin and paprika, and cook for 1 min.

Remove from the heat and add the lentils, soy sauce, balsamic vinegar and 100ml water. Season, then tip the mixture into a casserole dish.

Rinse the saucepan and return to the hob. Add a kettle full of boiled water and bring back to the boil over a high heat. Add the potato slices, cook for 3 mins, then drain.

Arrange on top of the lentils, then brush with the remaining oil. Roast in the oven for 25 mins until the potatoes are golden, then scatter over the thyme before serving.

Enjoy!


SPECIAL OFFERS


Offer 1:

5 x 45 minute PT sessions worth £105 FREE when you take out a 5 month GYM membership

ONLY £25 per month

Including:
5 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 5 weeks.

More special offers available on our website:

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


Offer 2:

4 x 45 minute PT sessions worth £84 FREE when you take out a 3 month GROUP PT & GYM membership

ONLY £45 per month

Including:
3 months GROUP PT membership
3 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 4 weeks.

More special offers available on our website:

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


Offer 3:

8 x 45 minute PT sessions only £136 (£104 for Woodlands members)

Normal price £168

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.

More special offers available on our website:

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


These offers expire on 24th February 2020


Useless Facts

Two-thirds of the world's eggplant is grown in New Jersey.

The giant squid has the largest eyes in the world.

Giraffes have no vocal cords.

The pupils of a goat's eyes are square.

Van Gogh only sold one painting when he was alive.








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