Woodlands Fitness Centre

The Woodlands newsletter: Monday 22nd July 2020

Wednesday 22nd July 2020

Hi,

So here we are: the last week of the gym's lockdown and the final week of Zoom classes.

After months of uncertainty it feels great to be able to tell you that we will be back open on Saturday 25th July 2020.

Staff have been here busily cleaning and tidying and spacing machines apart, sticking down yellow tape etc and we are very ready for you to come back.

It does seem weird to say we'll be back open as - in many respects - we never actually closed. We just adapted. We quickly moved our classes, groups and PT online. We were in constant contact with many of our members, providing home workout and diet plans and daily workouts on our social media.

Training people through Zoom has meant we've had to improvise massively and this period of lockdown has reinforced my view that some machines just aren't necessarily an essential part of the fitness journey. Instead, look for knowledge, experience, qualifications and creativity. This means you can expect to see a fresh new classes and Group PT timetable, including some more HIIT and bodyweight classes in additional to the resistance based training and kettlebell classes.

Like I wrote last week, we haven't made any radical changes to the gym because 1) if it ain't broke, don't fix it and 2) we didn't know what the post-lockdown requirements would be. But we have redecorated, bought some new things and maybe got a little bit carried away with aluminium treadplate. Shiny.

Many businesses within a rateable value category received a grant from the Government. We didn't blow it all on new equipment in one go - but over the next few months we will be replacing and adding to our already extensive range of equipment.

Will you have to book in?

Initially, yes please. Just for the first week after lockdown. The maximum gym capacity will be based on 3m2 per person which means Woodlands has the gym capacity for 31 people (including staff / personal trainers) - so it's very unlikely we'll ever need to turn anybody away.

Thus far all of our members have been happy to book a 60 minute slot. It's my assumption we won't reach the above capacity for a while and the booking system will soon be redundant.

General rules:

Public Health England (PHE) or equivalent posters will be on display informing customers and staff of
social distancing and cleanliness/hygiene protocols throughout the facility.

We are committed to the wellbeing of staff and customers - and if they show/have any signs of COVID-19 (temperature, cough and difficulty breathing), they will be sent home to follow Government regulations.

We will comply with any health designation documentation that the Government implements.

Hand wipes/sanitisers will be on offer (or people will be directed to where they can clean their hands).

We will ensure that social distancing is adhered to.

Face masks will not be mandatory for members or staff.

It is down to the individual customer to take reasonable personal responsibility when taking part in physical activity.

Cleaning:

Staff will carry out regular cleaning of high-contact touch points throughout the premises.

The Reception Area:

Hand wipes/sanitisers will be on offer (or directed to where people can clean their hands).

Gloves are not mandatory. The World Health Organisation (WHO) advice is that it is preferable to regularly wash your hands.

Social distancing will remain in place for reception staff.

Changing Rooms/Showers/Toilets:

Please arrive already in your gym attire.

Spray and cloths will be available for customer use for touch points.

Gym Floor:

Only equipment that is 2m apart will be used.

We have moved equipment and we have marked some other pieces of equipment in the gym out of order (to facilitate social
distancing).

Don't worry, the best machines are still available.

Touch points of equipment should be cleaned after use - this can be done either by the customer or staff using spray and cloths provided.

This is in addition to the cleaning schedule.

Extra signage regarding social distancing will be in place around the gym. However, there will only be one person allowed at a time in the downstairs dumbbell area (but two if you're with someone from your household).

As I've already written, maximum gym capacity will be based on 3m2 per person. For Woodlands, this equates to a gym capacity of 31 people (including staff / personal trainers). Which is more than our usual Pre-COVID attendance levels.

Spray and cloths is a generic term and could be any cleaning apparatus eg - hand wipes, paper towels and spray. We've got all sorts.

The Studio area:

Social distancing guidelines must be followed (2m apart).

Equipment (including mats etc) will be cleaned in between use. This can either be done by the customer or staff member using spray and cloths provided.

Outdoor Group PT:

We will be running Group sessions both inside and outside.

Not everyone is prepared to exercise inside just yet and we understand that this will take time.

Social distancing and cleanliness will be promoted regularly.

Social distancing and cleanliness will be promoted by the instructor(s) at the beginning and throughout classes.

Group PT sessions will be organised in a series of formations to comply with social distancing, with appropriate spacing between participants monitored by the instructor throughout the class.

Nothing will be passed to/from the instructor to the customer - including personal items, water bottles, etc.

Customers should not cluster in groups before/after sessions.

Also..

Towels/'sweat towels' will not be taken onto the gym floor /into the studio area. We will provide disposable towels and bins.

Personal training sessions can continue as long as social distancing is in place.

Card/contactless payment will be promoted.

These rules, guidelines and processes are subject to change at any time.

Please talk to me if you have any concerns or reservations.

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

Between now and the 25th July we will still be offering online coaching, Zoom classes, diet plans and workout plans free to all our members. Again, please message us 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 has been greatly appreciated.

The income we have received has allowed us to make improvements while we have been closed. You'll see these when we reopen. For example, the yellow paint has now gone.

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 sustained 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.

We know that training at home will never be as good as training at Woodlands but don't forget that any member whose payments are live can still have online personal training, either 1-to-1 or in groups.

We really appreciated 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.

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: £33pm
1 month: £36pm

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: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.


PT offer of the week:

8 x 45 minute PT sessions only £144 (£112 for Woodlands members)

Normal price £176

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.


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.

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


DIY program design template

There are a lot of personal trainers selling their workout routines online.

No need.

You can do it yourself with this template. Without a doubt consistent training is the most important aspect of success and forward progress.

Even a poorly designed or random training program will produce results if followed consistently and training occurs regularly.

For beginner and intermediate gym users, a full body routine will get you the best results.

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)

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


Drink plenty of fluids

This is the continuation of a series of articles about the vegan diet. We're not a vegan gym but we have vegan members.

The vegan diet tends to be high in fruits, vegetables, grains, and legumes, fiber intake can become quite high.

When you significantly increase your fiber intake, certain side effects can arise, such as bloating, excessive flatulence, and abdominal pain (5).

Drinking enough water is one way to help prevent complications from a high fiber vegan diet. A minimum of 1 ml of fluid per calorie is a good place to start (6Trusted Source).

For example, if you're eating a 2,000-calorie diet, aim for 2,000 ml (68 ounces) of fluids. Still, keep in mind that your water needs may vary, especially when you're exercising.

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


Exercise of the week: Squat, Curl and Press

Total body, compound movements like this will help you involve your entire body, building strength, power and stability.

This exercise works the legs, core, arms, and shoulders in one dynamic movement.

Hold light-medium weights and stand on the right foot with the left foot just behind you, resting on the toe.

Squat all the way down, touching the weights to the floor while keeping the back straight and the abs contracted.

Curl the weights up in a biceps curl and then hold that curl and press the weights overhead as you push to a standing position.

On the upward movement, keep the emphasis on the right leg.

Lower the weights and repeat the move for 10-16 reps before switching sides. Complete 1-3 sets.

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


Stir-fry with broccoli & brown rice

Ingredients:

200g trimmed broccoli florets (about 6) halved
½ x 300g pack Quorn chicken-style pieces (or similar vegetarian product), diced
15g ginger, cut into shreds
2 garlic cloves, cut into shreds
1 red onion, sliced
1 roasted red pepper, from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

Method:

In a medium pan, pour boiling water over the broccoli then boil for 4 mins.

Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly.

Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Enjoy!


Useless Facts

In the U.S. you dial '911'. In Stockholm, Sweden you dial 90000

38% of American men say they love their cars more than women

The U.S. military operates 234 golf courses

100% of lottery winners do gain weight

Bullet proof vests, fire escapes, windshield wipers, and laser printers were all invented by women.


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