Woodlands Fitness Centre

The Woodlands newsletter: Monday 6th July 2020

Monday 6th July 2020

Hi,

Across the country, hospitality venues have opened back up on what became known as 'Super Saturday' as the latest round of lifting lockdown restrictions came into effect.

So, you can go out for a meal with your household, or have a socially distanced catch up with friends and family over a drink as bars and pubs reopen.

You can even go and finally get your hair cut. Some of you are in desperate need of this one. But not me. No. Bald.

While not every establishment was rushing to open on the 4th July, those that did decide to open had to have a range of safety measures in place to ensure they are "COVID secure".

Indoor gyms have to remain closed "for now", though there is speculation that they will be allowed to reopen in the next set of easing restrictions - probably around mid July.

So not long now guys. Get yourselves limbered up.

In the The Woodlands newsletter for Wednesday 29th April 2020, we listed how the gym is likely to work when we can re-open. Here's a link to that newsletter:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=22124

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

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 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


How do you to implement the Vegan diet

While implementing a vegan diet may seem quite simple, it takes a good deal of planning to ensure you're eating complete meals.

The vegan bodybuilding diet includes several staple foods on which many of the meals are based.

To start the vegan bodybuilding diet, it's beneficial to plan out 5-7 days of meals to ensure you have all of the ingredients, as many vegan recipes require several items.

If you're transitioning from a traditional diet, it may help to slowly incorporate more vegan foods into your regular diet before fully switching over.

When following a vegan bodybuilding diet, it's important to get enough protein to aid your muscle-building goals.

Considering that many vegan protein sources usually do not contain all of the essential amino acids, higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs.

Filling up on high protein vegan foods, such as seitan, tofu, legumes, and quinoa, can help you meet your protein needs to maximize muscle gain.

Vegan protein powders can also help you meet your protein needs by providing concentrated sources of protein surrounding workouts and throughout the day.

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


Anybody for a 4 day split?

Since posting about how to set up a 5 day split, I've been asked for a 4 day day split template.

Any intelligently designed split routine should allow you to train on consecutive days without too much overlap.

These are the easiest options, which allow each muscle group to be trained 2x per week:

Day 1: Push (chest / front delts / middle delts / triceps / calves )
Day 2: Pull (back / rear delts / traps / biceps / quads / hams / abs).
Day 3: Rest
Day 4 & 5: Repeat
Calves and abs can be trained on push or pull days.

Lower/upper:

Day 1: Upper (chest / back / front delts / middle delts / rear delts / traps / biceps / triceps)
Day 2: Lower (quads / hams / calves / abs).
Day 3: Rest
Day 4 & 5: Repeat

The 4 day "bro" splits tend to allow each muscle group to be trained 1x per week - but often adhere to a push/pull or upper/lower configuration:

Day 1: Push (eg chest & triceps)
Day 2: Pull (eg back & biceps)
Day 3: Rest
Day 4: Lower (eg quads / hams & calves).
Day 5: Upper (eg front delts / middle delts / rear delts / traps / abs).
Day 6 & 7: Rest

Using the above template, muscle groups can be moved around or trained 2x per week.

Instead of resting 2 days in a row on days 6 & 7, move a rest day to earlier in the week so you only train on consecutive days once.

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





Exercise of the week: The Glute Bridge

The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings.

This lower body workout isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and strengthens the stabilization of the spinal cord.

If you learn how to do a glute bridge, this move will give your glutes more definition, which in turn leaves you with a much more toned and firm backside.

How To Do A Glute Bridge:

1) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees.

2) Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight and return to mat with control. Repeat for desired number of reps.

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


Vegetarian fajitas

Ingredients:

400g can black beans, drained
small bunch coriander, finely chopped
4 large or 8-12 small flour tortillas
1 avocado, sliced, or 1 small tub guacamole
2 tbsp soured cream

For the fajita mix:

1 red and 1 yellow pepper, cut into strips
1 tbsp oil
1 red onion, cut into thin wedges
1 garlic clove, crushed
½ tsp chilli powder
½ tsp smoked paprika
½ tsp ground cumin
1 lime, juiced

Method:

To make the fajita mix, take two or three strips from each colour of pepper and finely chop them. Set aside.

Heat the oil in a frying pan and fry the remaining pepper strips and the onion until soft and starting to brown at the edges.

Cool slightly and mix in the chopped raw peppers.

Add the garlic and cook for 1 min, then add the spices and stir.

Cook for a couple of mins more until the spices become aromatic, then add half the lime juice and season.

Transfer to a dish, leaving any juices behind, and keep warm.

Tip the black beans into the same pan, then add the remaining lime juice and plenty of seasoning.

Stir the beans around the pan to warm them through and help them absorb any flavours of the fajita mix, then stir through the coriander.

Warm the tortillas in a microwave or in a low oven, then wrap them so they don't dry out.

Serve the tortillas with the fajita mix, beans, avocado and soured cream for everyone to help themselves.

Enjoy!





Useless Facts

The 3 most valuable brand names on earth are Marlboro, Coca-Cola, and Budweiser (in that order).

Humans are the only primates that don't have pigment in the palms of their hands.

Months that begin on a Sunday will always have a 'Friday the 13th'.

The fingerprints of koala bears are virtually indistinguishable from those of humans, so much so that they can be easily confused at a crime scene.

Of course, you do have to wonder how many koalas are present at crime scenes....

The mask worn by Michael Myers in the original "Halloween" was actually a Captain Kirk mask painted white.

And this will be the mask I will be wearing until this COVID-19 situation comes to an end.....







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