Woodlands Fitness Centre

The Woodlands newsletter: Monday 20th May 2020

Wednesday 20th May 2020

Hi,

What can you now do that you couldn't do before?

Well, you can:

Spend time outdoors - for example sitting and enjoying the fresh air, picnicking, or sunbathing

Meet one other person from a different household outdoors - following social distancing guidelines

Exercise outdoors as often as you wish - following social distancing guidelines

Use outdoor sports courts or facilities, such as a tennis or basketball court, or golf course - with members of your household, or one other person while staying 2 metres apart.

We can now continue to train our personal training clients.

This must be outdoors, providing we are alone and only meeting with 1 person from outside of our household, outdoors, and we stay a minimum of 2 metres apart.

We can meet with different clients in a single day as long as it is only via one-to-one sessions and we are maintaining social distancing.

We will be enforcing strong hygiene measures. This will include cleaning any equipment rigorously in line with wider guidance on hygiene, using antibacterial spray and washing hands thoroughly before and after use.

We have been running our groups, classes and personal training sessions online for several weeks. This service is free to all of our members. Just message me if you'd like to take part.

I email the online group PT participants each morning with the workout and the online group session times for that day. A lot of our members are taking part in these online sessions. Other members are doing these workouts at home.

We are offering online coaching, diet plans and workout plans free to all our members. Again, please message with your requirements.

I would like to say a huge thank you to everyone who has continued with their membership payments to the club. Your amazing support is greatly appreciated.

The income we have received has allowed us to make significant changes while we have been closed, these changes have really improved the club - and you'll see these when we reopen.

We gave our members the following 4 options in regards to their direct debit:

1). Continue to pay your Direct Debit in the normal way, so that your club can retain key staff and continue to invest during this short time. If you are happy with this option, no further action is required by you.

2). Defer your DD for an initial 1 month period, if you choose this option we will respond with a separate email to confirm your next payment date. If the club continues to be closed after this 1 Month term we will contact you again before that payment is due to defer the payment for a further period of time.

3). Continue to pay your DD on the due date, but pay 50% of the monthly amount to support your club.

4). Continue to pay your DD on the due date and the money you pay can be exchanged for 1-2-1 personal training sessions. For example, if you pay £25 per month and we're closed for 2 months, you would get 2 x 45 minute PT sessions. Drop me a message and we can arrange this.

Everybody who sustains their direct debit or standing order (even at 50% of the monthly amount) during this temporary closure will be exempt from all future price increases and will retain any special offers (including our 2-4-1 offer) indefinitely.

Not everybody pays through the same direct debit company. Some people pay by standing order. Please contact me if you're not sure.

As soon as we have more information from the government regarding when we can reopen, we will pass this on to you. I am sure like us, you are desperate to get back to training in the club.

We know that training at home is not as good as training in the club but don't forget that any member whose payments are live or frozen can still have online personal training, either 1-to-1 or in groups.

As we said, we really appreciate all the members that have been able to continue their payments. They have allowed us to invest in the club and ensure we can reopen for you and our staff in the strongest possible position.

If we all abide by the rules the Government will be able to relax these restrictions - and will be hopefully be back to normal.

Stay in touch with us on socials and we will keep you updated.

For any further information please email: woodlandsfitness@yahoo.co.uk.

Yours in fitness,

Giles


What supplements do vegans need?

Considering that the vegan training diet may lack certain nutrients, it's recommended that followers take advantage of certain dietary supplements.

With the rise in popularity of the vegan diet in recent years, nutrition supplements geared toward those following it have greatly improved in quality and taste.

One of the main supplements to consider is a vegan protein powder, which allows you to reach the protein intake levels recommended for training while staying within a certain calorie range.

There are numerous vegan protein powders available, such as soy isolate, pea, hemp, and brown rice. It's best to find a powder with several sources to ensure you're getting all of the essential amino acids.

Another potentially beneficial supplement is a vegan multivitamin that includes sufficient quantities of the nutrients that the vegan diet typically lacks, such as calcium, iron, zinc, and vitamins B12 and D.

Some other supplements to consider are creatine and beta-alanine. These two well-studied compounds are naturally found in meat products and available in vegan-friendly varieties. They can play a role in energy metabolism and muscle gain.

While supplementing is not entirely necessary on the vegan diet, it can reduce the chances of nutrient deficiency and optimize the diet for your training purposes.

The vegan training diet is based on several nutritious whole foods. Dietary supplements may also play a crucial role in making up for nutrients the diet may lack.

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


3 Week Diet Plan

I've dug out a simple 3 week diet plan to help you simplify your diet.

As I've said countless times before, I believe many of you should follow a long-term and sustainable eating plan. Short term diet plans should be used sparingly and intelligently and - ideally - as a way to kick start a long term and sustainable eating plan.

The objective of this 3 week diet plan is to cleanse the body of all sugar and alcohol before gradually to start adding elements back in to 'reset' the body.

This challenge will get rid of the cravings and clean out your system to help you move onto a long-term and sustainable eating plan.

This 3 week diet plan will be a tough 3 week challenge - if you choose to accept it.

Following are the rules specifically laid out for each week...

Week 1:

No Sugar (including fruit). No Dairy. No grain. No legumes. And definitely no alcohol!

No sugar includes artificial sweeteners, stevia, honey, agave.

This is a list of what you can have:

Carbs (Vegetables only):

Broccoli / Cabbage / Cauliflower
Artichoke / Beet greens / Peppers / Brussel sprouts / Carrots / Celery /
Cucumber / Eggplant / Onions / Mushrooms / Onions / Parsnip / Radish / Turnip greens / Asparagus /
Beets / Endive / Lettuce / Mustard / Greens / Parsley / Spinach / Tomato /
Turnips.

Proteins:

All fish / Shellfish / Any game meat / Eggs / Lean pork / Lean beef / Lean poultry.

Do not have any processed lunchmeat or bacon.

Fats:

As you are cutting out sugar and fruit you will need fat as energy (but don't overdo the fats):

Olive oil / Coconut oil / Avocado oil / Almond oil / Walnut oil / Flaxseed oil / Almonds / Cashews / Pecans / Pine nuts / Pumpkin seeds / Sunflower seeds / Macadamia nuts / Pistachios / Sesame seeds / Walnuts.

Week 2:

This week everything stays the same, but you can start reintroducing fruit every other day. You can also start adding back in sweet potato and squash. As for proteins you can add back in nitrate free bacon.

Carbs (You can now include fruit):

Apple / Avocado / Blackberries
/ Raspberries / Blueberries / Strawberries / Nectarine / Peaches / Plums / Cranberries / Grapes / Melon (all types) / Lemon / Pomegranate / Rhubarb / Watermelon / Apricot / Banana/ Cherries / Pears / Figs / Kiwi / Lime / Coconut (also considered a fat).

Acceptable legumes:

Sweet potato / Pumpkin / Squash.

Week 3:

This week is all about maintaining. The cravings should be subsiding or gone.

You should feel pretty good! If you need energy add in a little more fat or protein.

There are no more daily restrictions on fruit but your body should not want as much. On Saturday you can have a cheat meal - but be careful as any alcohol or sugar or grains will put your body in turmoil.

In weeks 1-3, you will need a calorie limit specific to your goals. If you're not sure what this is, please email me your height, weight and age and I'll reply with your BMR, maintenance calories and a viable deficit along with a suggested macro split.

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


Hummus Deviled Eggs

A generous amount of tahini is the secret to making this hummus as creamy and irresistible as a mayo-laden deviled egg filling—but way more nutrient-dense.

Ingredients:

1 15-oz can chickpeas, drained and rinsed
⅓ c tahini
1 Tbsp freshly squeezed lemon juice
1 clove garlic
¼ tsp salt
4 Tbsp water, plus more as needed
12 lg hard-boiled eggs
Smoked paprika and cracked black pepper

Method:

Process the chickpeas, tahini, lemon juice, garlic, and salt until a paste forms. With the food processor running, add the water and process for 2 to 3 minutes until smooth and creamy. If you'd like the hummus even creamier, add 1 to 2 tablespoons more water. Set aside.

Peel eggs and slice in half lengthwise. Use a spoon to scoop out the yolks. Save yolks for another use or discard.

Spoon one tablespoon of the hummus into each egg white half. (You may have some hummus left over.)

Top deviled eggs with smoked paprika and cracked black pepper. Serve.

Enjoy!


Useless Facts


Oak trees do not produce acorns until they are fifty years of age or older.

The first owner of the Marlboro company died of lung cancer.

All US Presidents have worn glasses; some just didn't like being seen wearing them in public.

Mosquito repellents don't repel. They hide you. The spray blocks the mosquito's sensors so they don't know you're there.

Walt Disney was afraid of mice.













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





Core (mat)
Elbow Plank
Straight arm Plank
Plank on mat. Lift one-arm alternatively
Slow mountain climbers
Slow cross mountain climbers
Hand marches
Hand taps
Quadruped (Alternate).
Spiderman plank (elbow)
Spiderman plank (straight arms)
Feet to hands (Slow)
PUP plank into side planks
Elbow side plank / Switch sides
Elbow side plank w/ rotation.
Elbow side plank. Lift top leg (Reps)
Elbow side plank w/ Lift top leg (Static hold)
Side plank / Bring top knee to chest
Quadruped. Static hold.
PUP plank. Widen legs.
Elbow plank Widen legs
Elbow plank walk out.
Straight arm plank / Lift legs alternatively
Elbow plank. Lift legs alternatively
Plank walk outs (Reps).
Plank walk outs. Static hold.
Hot Hands (alternate).
Hot Hands (one arm only)
PUP plank / Lift opposite arm and leg.
Plank / Move sideways.
Elbow Plank / Alt reverse fly
Elbow Plank. One arm reverse fly.
PUP Plank w/ Alt reverse fly.
PUP Plank w/ One arm reverse fly
PUP Plank w/ Alt shoulder taps
PUP Plank w/ One arm shoulder taps
Walking plank Forward (straight arm)
Walking plank. Backward (straight arm).
Walking plank. Backward (elbow)
Elbow side plank crunch
Fire hydrant
Fire hydrant. Leg extension.
Downward dog / back kick
Bear plank / back kick
Rainbows
Plank hip dips (alt hip to floor)
Downward dog
Downward dog crunch
Downward dog to knee taps (Alt)
Downward dog to knee taps (Single)
PUP plank alt toe touch
PUP plank / Crunch / Back kick
Bear Plank
Bear Plank hand marches
Bear Plank hand taps
Bear Plank shoulder taps
Bear Plank back steps (Alt)
Bear Plank back steps (one leg).

Ab curl / Stroke thighs
Ab curl / Legs at right angle
Ab curl to side / One leg at right angle
Ab curl into Russian twist
Ab curl / One leg reverse crunch
Ab curls / Legs vertical / Touch toes
Ab curls /One Leg vertical /Touch opposite toe
Ab curls. One Leg raise. Touch opposite toe
Reverse Crunch / Face up on mat
Situps
Seated V-up
Seated V-up hold
V-up Scissor kicks
V-up Flutter kicks
V-up straight leg pulses
V-up hold / rainbow leg lifts
Scissor kicks
Flutter kicks
Crunch kicks
Lying straight leg raises
Straight leg hold
Lying straight leg raises / Scissor kick lower
Hello Darlings
Oblique V-up (sideways V-up)
Ab curl hold w/ Scissor kicks
Ab curl hold w/ Flutter kicks
Ab curl hold w/ Crunch kicks
Ab curl hold w/ Lying straight leg raises
Ab curl hold w/ Straight leg hold
Ab curl hold w/ Hello Darlings
Flutter kicks w/ Arms overhead
Scissor kicks w/ Arms overhead
Hello Darlings w/ Arms overhead
Crunch kicks w/ Arms overhead
Straight Leg Raises w/ Arms overhead
Straight Leg Hold w/ Arms overhead
Heel Taps
Dueling clocks
Recliner ab crunches
Figure of 8's
Ab circles.
Table Top (hold legs at right angle)

Bodyweight (lower 1)
Air Squats (Narrow Stance)
Air Squats. Wide Stance
Air Squats (Squat hold)
Sumo squat (Touch floor w/ Two hands)
Sumo squat (Touch floor w/ One hand)
Prisoner Squats
Crab Squats
Squat hold / Reverse lunges (one leg)
Squat hold / Reverse lunges (alternate)
Squat hold / heel taps
Forward lunge / reverse lunge
Reverse lunge
Static forward lunge
Forward lunge
Lat stretch forward lunge.
Lat stretch reverse lunge
Lat stretch static lunge.
Reverse lunge w/ Rotation
Forward lunge w/ Rotation
Static lunge w/ Rotation
Reverse lunge to balance
Stork deadlift
Single arm touchdown
Single leg deadlift
Squat / Forward lunge (one leg)
Squat / Reverse lunge (one leg)
Squat / Forward lunge (alternate)
Squat / Reverse lunge (alternate)
Glute bridge (narrow)
Glute bridge (wide stance)
Glute bridge (one leg)
Glute Bridge Walk
Squat / Squat pulses (narrow)
Squat / Squat pulses (wide)
Static lunge / lunge pulses
Forward lunge / lunge pulses
Reverse lunge / lunge pulses
Donkey Kick

Bodyweight (upper push)
Push ups
Push up planks
Inch worm
Push-up w/ Walk Sideways
Push up w/ Rotation
Push up w/ mountain climber
Push up w/ plank cross crunch
Push up w/ Plank Jack
Push up w/ Squat Thrust
Push up w/ Squat thrusts (Wide at top)
Push up w/ Squat thrusts (Wide at bottom)
Push up w/ Plank side jumps
Push up w/ Feet to hands
Staggered push-up
Push up w/ Hot Hands
Push up w/ Widen legs
Push up w/ Hand Marches
Push up w/ Hand Taps
Push up w/ Shoulder Taps
Push ups (iso hold)
Bear plank push up
Table Top Bear Crawl
Pike push up

Bodyweight (upper pull)
Reverse Snow Angels (Two arm)
Reverse Snow Angels (Alternate)
Reverse Snow Angels (One arm)
Superman (reps)
Superman (iso hold)
Back extension
Back extension (Straight arms)
Back extension (Bent arms)
Prone cobra (reps)
Prone cobra (iso hold)
Prone overhead reach (Two arm)
Prone overhead reach (One arm)
Prone overhead reach (Alternate)
Contralateral limb raise (alternate)
Contralateral limb raise (one side)
Floor is Hot
Snow Man
Back extension side crunch (alternate)
Back extension side crunch (one side)
Back extension side crunch (Straight arms)
Back extension side crunch (Bent arms)
Upper body scissor kicks
Upper body flutter kicks

HIIT. Upper body.
Squat thrusts (Narrow)
Squat thrusts (Wide at top).
Squat thrusts (Wide at bottom)
Feet to hands
Plank jack (straight arm)
Plank jack w/ Shoulder taps
Plank side jump (straight arm)
Plank jack (elbow).
Plank side jump (elbow)
Plank Jack w/ Arm raise
Plank Jack w/ Hot Hands
Plank cross crunches (knees Opp elbow)
Mountain climbers
Mountain climbers (wide)
Downward dog side jumps
Downward dog plank jacks
Crab toe touches
Squat thrust / Plank jack
Rotation side kick (Alternate)
Rotation side kick (one leg)

HIIT Lower body
Quick feet (Narrow)
Quick feet (Wide)
High knees
High knee kicks
Jumping jacks
Squat jump
Squat jump w/ Hand clap
Squat jump pulses (Narrow)
Squat jump pulses (Wide)
Squat jump pulses (Narrow to wide)
Frog jump
Burpees
Burpee pop ups
Burpees w/ Push ups
Burpees w/ Squat Thrust
Burpees w/ Plank Jacks
Burpees w/ Plank side jumps
Burpees w/ Side to jump
Burpees w/ Rotation
Forward backward jump
Side-to-side jump
Broad Jumps
Standing knee / Opposite elbow
Squat to front kick (wide)
Squat to front kick (narrow)
Front kick
Reverse lunge w/ Kick
Jump. Knee slaps
Ice-Skaters
Power static lunge
Power alternate lunge
Reverse lunge to hop
High knees / Ceiling punches
Squat jump / Squat pulses (narrow)
Squat jump / Squat pulses (wide)
Donkey Kicks









Gary Blackham-WFP9H

Please return this DD to 100% of the previous amount.

John Gilbert-WFP9H282

Please return this DD to 100% of the previous amount.

Jane Gilbert-WFP9H283

Please return this DD to 100% of the previous amount.


Joan Blackham-WFP9H654

Please return this DD to 100% of the previous amount.

WFP9H147 Roger Wilkingson - UNFREEZE

WFP9H676 Helen Willingham, Freddie Statham - UNFREEZE

WFP9H683 Jodie Heathcote, Megan - UNFREEZE

WFP9H680 Marjie Maestre - UNFREEZE

WFP9H505 Joe Walker - UNFREEZE

WFP9H461 Debra Goodwin (Sam) - UNFREEZE

WFP9H Luke Wesson - This member claims his DD wasn't taken during lockdown? Please can you advise when / how it stopped?