Woodlands Fitness Centre

The Woodlands newsletter: Monday 27th July 2020

Monday 27th July 2020

Hi,

I'm still buzzing! We've had an awesome weekend. It was fantastic to see so many of our members after 4 months of lockdown. It was also great to welcome a surprising number of new members to Woodlands.

Over the 4 months of lockdown, we've been busily running online classes, group PT and 1-to-1 PT as well as sharing daily content, exercise demos, etc - which people have been following and it's encouraged them to come and join.

We've been inundated with lovely comments and support from members on how clean and organised we are and how everyone felt safe.

In some of our recent newsletters...

Monday 17th June 2020:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=22787

Monday 10th June:

2020http://www.woodlandsfitnessrowsley.co.uk/blog?aid=22786

Monday 3rd June 2020:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=22784

....and countless newsletters in the past, I talked about exercise and the profoundly positive impact it has on depression, anxiety, ADHD, and more.

This is why we offered all of our members complimentary 30 minute online PT sessions. Many members took us up on them. However, not everybody who did these sessions wanted to train. Some people just wanted to talk.

When you're a PT, you sometimes become an unofficial therapist. Most of the time when exercising with a personal trainer, the client will be telling me about their week, how work is going, and what's wrong with their life at the time. This is normal!

A good personal trainer is there to help with your fitness goals (obviously!) but they're also there to help improve your overall wellbeing.

This isn't breaking news, right?

Personal trainers do care about how stressed you are, because that will impact how motivated you are in your sessions.

Personal trainers care if you're unhappy at work, at home etc, as this could result in eating unhealthily. People comfort eat. Again, not breaking news.

There are myriad ways in which having a personal trainer can be like having an unofficial therapist and that's become more obvious than over the last 4 months.

For 10+ years I've been teaching classes, group personal training and 1-to-1 personal training sessions and I also needed you guys to keep me busy too.

Being part of a gym should be about being part of something more than just leg extensions and bicep curls and we helped each other to get through the lockdown.

Okay, so we're now back open.

In last week's newsletter I shared our reopening rules and guidelines. Just in case you missed them, here's the link:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=22770


Will you have to book in?

Well, I did ask our members to, and everybody obliged without question or argument (thank you, I genuinely appreciate it) but like a politician, I'm going to do a U-turn on this one.

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.

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.

I would like to say a huge thank you to everyone who continued with their membership payments to the club. Your amazing support has been greatly appreciated. The income we received allowed us to make improvements while we have been closed.

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


Educate yourself

Education plays an important role in following any new diet and this research can set apart a successful diet from an unsuccessful one.

This article is the next in a series of articles on the vegan diet. However, we are not a vegan gym. It's something you might want to try.

Given that the vegan diet prohibits the intake of several food groups, it puts followers at risk of certain nutrient deficiencies.

To prevent these, it's crucial to know which foods provide the key nutrients the diet may otherwise lack.

Fortunately, with the rise in popularity of the vegan diet, educational resources have been created that can lead you in the right direction.

Implementing the vegan bodybuilding diet requires a good deal of planning and education.

Ensuring adequate protein and calorie intake, including plenty of fat, and drinking enough water are three major aspects that should not be overlooked.

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


100 reps to ripped

One of the most intense ways to break a training plateau is by doing 100 rep sets. It's simple. Here's one way to do it with the 50 rep goal:

Select a weight that will allow you to perform 50 solid consecutive repetitions.

Upon completion of the 50th rep, take a 10-15 second rest-pause while breathing deeply.

Continue on by gutting out a few more reps to failure then take another rest-pause of 10-15 seconds.

Continue in this manner until you hit a total of 100 reps.

A goal to shoot for when doing a 100-rep set is to get them completed in 6 subsets or less.

If you use a 1-0-1-0 tempo, you'll need 5 minutes.

Time limits are usually a good idea; you won't be able to wander off during your rest periods - so no getting distracted by a text message or an extended trip to the toilet.

You're ruled by the clock - which pushes the intensity for the cardiovascular system.

If you're doing them to burn fat, you can do them daily at the end of your workout until you've reached your fat burning goals. Dig deep and smash that plateau!

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


Exercise of the week: Fitball Dumbbell Press

Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.

Push the dumbbells straight up and slowly lower them down after a short pause.

Breathe out while pushing and breathe in while returning to 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.




Slow cooker enchilada quinoa

Ingredients:

1 cup uncooked quinoa, rinsed
1/2 cup water
1 small onion, diced
2 cloves garlic, minced
1 red pepper, seeds removed, diced
2 (15 oz) cans black beans, rinsed and drained
2 (10 oz) cans mild red enchilada sauce (you can make this very easily!)
1 (15 oz) can diced tomatoes
1 (4.5 oz) can Old El Paso chopped green chiles
1 cup corn frozen kernels
Juice of 1 small lime
1 teaspoon ground cumin
1 tablespoon chili powder
1/3 cup chopped cilantro
Salt and black pepper, to taste
1 1/2 cups shredded Mexican cheese

Optional toppings: Sliced green onions, avocado, diced tomatoes, sour cream, cilantro, and lime wedges

Directions:

Combine the quinoa, water, onion, garlic, red pepper, black beans, enchilada sauce, diced tomatoes, green chiles, corn, lime juice, cumin, chile powder, and cilantro in a slow cooker.

Stir to combine.

Season with salt and pepper, to taste. Cover and cook on high for 3 hours or on low for 6 hours, or until the liquid is absorbed and quinoa is cooked.

Remove the lid and stir the casserole. Taste and adjust seasoning if necessary.

Stir in the half the cheese and sprinkle the other half on top.

Put the lid back on and cook until the cheese melts, about 15 minutes.

Serve warm with desired toppings.

Enjoy!


Useless Facts

Owls are one of the only birds who can see the color blue!

Honeybees have a type of hair on their eyes!

A jellyfish is 95 percent water!

In Bangladesh, kids as young as 15 can be jailed for cheating on their finals!

The katydid bug hears through holes in its hind legs!

















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