Woodlands Fitness Centre

The Woodlands newsletter: Monday 10th June 2020

Wednesday 10th June 2020

Hi,

Infectious disease outbreaks, like the current coronavirus (COVID-19), can be scary and can affect our mental health. However, there are many things we can do to support each other and manage our wellbeing during such uncertain times.

Across the nations of the UK, lockdown is easing in different ways and at different times. As we begin to come out of lockdown many of us are faced with both challenges and opportunities.

Within social distancing guidelines, we may be able to see friends and family in person, play sport or return to work.

However, many of us may find even these longed-for changes difficult for our mental health. The idea of coming out of lockdown when the scientific debate is ongoing may also be worrying for those of us who are more at risk from the virus or living with mental health problems.

If this is something you are struggling with, read our tips on dealing with fear and anxiety as lockdown eases and coping with uncertainty.

For people who are shielding not much has changed. Lockdown still applies, with some ability to increase exercise, and to get outside with social distancing. For these groups in particular it might be difficult to see their lives returning to anything like 'normal' for a much longer time. As other people come out of lockdown the impact of lockdown on those who are shielding may become even greater.

As different at risk and shielding groups are told they are able to resume activities, people will need to make assessments of how safe things feel for them, and how they balance the risk to their wellbeing of remaining locked down against the risk of getting the virus if they resume activities.

More of us will be spending a lot of time at home and many of our regular social activities will no longer be available to us.

It will help to try and see it as a different period in your life, and not necessarily a bad one, even if you didn't choose it.

It will mean a different rhythm of life, a chance to be in touch with others in different ways than usual.

Keep in touch with us regularly on social media, e-mail or on the phone; these are great ways for us to help and support each other. 

Create a new daily routine that prioritises you and looking after you. It isn't selfish for you to sometimes put you first.

We would advise you to have an exercise routine. So if you haven't already tried one of our online Zoom sessions then I'd like to invite you to try one. Alternatively, we are offering all of our members a complimentary 30 minute online PT session. So it'll just you and a Woodlands trainer. You don't even have to do any exercise. If you just want to talk, then we will listen without judgement. Think of it as a Church confessional.     

So please contact me for your session through email, social media or any other way you can think of.

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

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.

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


What are Amino Acids?

Proteins are made from long strings of molecules called amino acids.

Amino acids do various things:

Build cells and repair tissue
Create energy
Form antibodies
Take part in the enzyme and hormonal system
Build RNA and DNA
Carry oxygen throughout the body

The group of nine aminos the body can't produce are called essential amino acids. These include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine, and valine.

Non-Essential Amino Acids

Alanine
Arginine
Asparagine
Aspartic Acid
Cysteine
Glutamic Acid
Glutamine
Glycine
Ornithine
Proline
Serine
Tyrosine

Essential Amino Acids

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Amino acids are needed to build muscle, red blood cells, and hundreds of other molecules. The human body can produce all but nine of these, which you have to get through your diet or supplementation. You can get them from eating protein or taking amino acid supplements.


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


The Benefits of Group Exercise

The popularity and attendance of group exercise classes keeps on growing.

Ranging from 30-45 minute classes, this format of training can offer both physiological and psychological benefits as well as the social inclusion of attending a group exercise environment.

Our Group Personal Training membership puts the personal into group exercise.

Exercising in a group environment can not only be challenging but a lot more fun than just working out on your own.

You may also find that the people in the classes have similar goals and likes so it is a great social environment and a chance to meet new, like minded people.

Working out in an environment where everyone else is exercising towards the same goal and having the encouragement of an instructor to guide you through the class can greatly improve your motivation.

Group exercise training can cater to a variety of fitness goals, if you are looking to lose weight then our Group PT sessions are for you.

Flexibility goals can be achieved in classes such as yoga and Pilates and if you're just looking for general fitness then you can try a varied combination of the many classes that will be on offer at any local health club/gym.

For most it is thought a common reason to quit a gym or exercise program is boredom or lack of understanding of what to do to start seeing actual results. Classes can offer this structure, support and motivation system that attending the gym alone cannot.

Our group exercise is formatted in a way that means a class should cater to all, there should be relevant adaptations and progressions offered by instructors which allow classes to act as a stepping stone into exercise for some, whilst a week in week out physical training session for others.

Group exercise instructors can offer participants a safe and effective, well-structured workout including all the components of fitness, from flexibility through to cardiovascular and muscular strength and/or endurance.

Often when working out alone participants will miss out important components of a session, such as post workout stretching, this could be due to time constraints or just not having a correctly structured plan.

There are several plus points to group exercise, mainly its diversity. From outdoor training boot camps to salsa dancing at the local community centre.

The face of group exercise has changed in recent years, making it more accessible to those who do not necessarily own a gym membership.

If we can keep people moving and more active doing something that's fun and enjoyable, surely it can only be a good thing.

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


Exercise of the week: One-arm One-leg Deadlift

This exercise works the Hamstrings, Glutes lower back and Traps.

Stand on one leg, holding a dumbbell in the same hand of the standing leg. With a straight arm, bend your standing leg slightly, push hips backwards, and prepare to lower your torso towards the ground.

This is your starting position.

Lower your torso towards the ground as your rear leg lifts behind you. Push your chest out, only lowering as far as you can without rounding your back, keeping dumbbell near your shin.

Pause, reverse the movement, and squeeze your glutes at the starting position.

Repeat the move for 10-15 reps before switching sides. Complete 3-4 sets.

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


Mixed bean tray bake

Ingredients

2-3 Tbsp olive oil
2 Tbsp balsamic vinegar
200-300g Baby new potatoes, halved or quartered to make them around
1.5cm thick
1 Can chickpeas, drained and patted dry with kitchen towel
2 Red onions, cut into chunky wedges
150g Jarred red peppers, cut into around 3cm pieces
4 Cloves of garlic, kept whole in their skins
2 Handfuls of cherry tomatoes, halved
Fresh herbs such as parsley, coriander, tarragon or basil, finely chopped
Salt and pepper

Method:

Preheat the oven to 200C.

Put the new potatoes, chickpeas, peppers onions and garlic into a large roasting tray with the oil, balsamic vinegar, along with plenty of salt and pepper.

Give it all a good mix, making sure everything is coated in oil and vinegar.

Roast in the oven for 25-30 minutes until the potatoes are tender and everything has turned nicely golden.

Remove from the oven and finish by adding the fresh cherry tomatoes and herbs, again giving everything a good stir.

Enjoy!


Useless Facts

Pinocchio is Italian for "pine head."

When possums are playing 'possum', they are not "playing." They actually pass out from sheer terror.

Who's that playing the piano on the "Mad About You" theme? Paul Reiser himself.

Winston Churchill was born in a ladies' room during a dance.

The average American/Canadian will eat about 11.9 pounds of cereal per year!







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