Woodlands Fitness Centre

The Woodlands newsletter: Monday 10th August 2020

Sunday 9th August 2020

Hi,

Working out can be intimidating.

It's normal to have goals and be unsure how to achieve them.

And it's completely normal to lack motivation at times.

A good personal trainer can help you overcome your obstacles and take you to new heights on your fitness journey.

While personal trainers could seem intimidating and expensive at first glance - in reality that's not the case. We have 1-to-1 and group personal training options to suit all personalities, fitness types, and budgets, and the benefits are insurmountable.

Consider these 10 benefits of hiring a Woodlands personal trainer:

Education:

Being educated while exercising is essential in maximising effectiveness and reducing risk of injury. A good personal trainer will teach you everything you need to know about exercising.

We will put together the perfect routine to help you achieve your goals, demonstrate the correct posture for each exercise.

Motivation:

Exercising can be a hassle and at times it may feel like there aren't enough hours in the day. Whatever the reason, sometimes it's difficult to find the motivation to work out.

Regular sessions with us will give you the boost you need. Having someone in your corner to push and encourage you can be rewarding. Sometimes all we need is a little more support.

Accountability:

Accountability goes hand-in-hand with motivation. Throw the "I'll go tomorrow; I'm too tired" excuses out the door because a personal trainer
will ensure that won't happen. Sticking to a fitness schedule gives you incentive to follow through and is the best way to achieve your goals.

Personalised Plan:

A common misconception is that personal trainers are high energy, in your face, and work you to exhaustion with heavy lifting, which is far from the truth.

Tell us what you're looking for and together we can develop a plan tailored to you. We will set realistic goals based on your abilities and make adjustments where necessary, like if an old injury makes a certain exercise difficult. This will help you remain effective while keeping your body healthy.

Challenging:

It's easy to get bored with your fitness routine. Maybe you've plateaued or you are not seeing the results you want. We will challenge you and take you to the next level.

We will implement exercises to keep you off that plateau and introduce new exercises to keep your workouts fun and fresh. Plus, it's always rewarding to succeed when challenged.

Variety:

We can develop a routine for you with plenty of variety. This could include HIIT, free weights, machines, kettlebells, battling ropes, bodyweight exercises, etc. No two workout days will be the same, making each day fun and new.

Goals:

We will start you out with small goals that will eventually lead to your final goal and show you exactly how to get there. Creating a time table that maps out your goals will show you what to expect along the way and help you be realistic about your progress.

Better Improvements:

There are better strength improvements with supervised training than without. We will coach, push, and motivate you more than you may be able to yourself.

Flexibility:

Working with us will allow you the freedom to create your own workout schedule. Whether you prefer working out really early in the morning before work, on your lunch hour or late at night, we can appease you. It's really no different than scheduling any other appointment.

More Than Fitness:

We will be much more than just a fitness coach. You will spend so much time with us that we could become your unofficial therapist.

Yes, we are there to help improve your fitness - but we also care about your well-being.

We can help you improve nutrition and even your mental health by giving you exercises aimed at relieving stress.

Aside from a 6 week gym only and a 6 week group PT & gym membership, we're not offering any special offers at the moment. The safety of our members is our priority.

However, we have created a new membership.

The "2 x 45" membership.

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

Only 10 memberships available

So please don't let intimidation hold you back!

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

You can book in for personal training sessions by email - woodlandsfitness@yahoo.co.uk - or call in to see us.

Good luck and happy training!

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

Unlimited personal training from just £30 per month...?

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* We offer '30m' groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

Having spoken to a lot of our Group PT and classes members, a significant number are not yet ready to train inside. We understand the concern, particular if you have loved ones who are still shielding.

For this reason, the majority of our classes and group personal training sessions will take place outside.

As such, I have been busily reconfiguring our Group PT and HIIT sessions to work well outside.

We're very lucky to have a lot of outside space that's perfect for group exercise sessions.

Makes sense. If it's a lovely day why would you want to stay inside an industrial unit?

We have a 5.15pm Group on every weekday!

We have added a second Group class to Sunday morning to accommodate the increasing demand.

Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

All of our classes are £7 to non-members.

We always prefer an informal approach - so we will be maintaining the booking forms in the gym. All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

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.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW


Take rest days

Factoring in deliberate rest days is essential to any intense training program. Remember: more is not always better, and you don't get stronger in the gym, you get stronger whilst you rest.

You don't build muscle (or make your buttocks bigger) in the gym. All that hypertrophy happens when you're recovering from a workout.

I suggest incorporating a 'down' week every 8-12 weeks of intense exercise to allow your body to properly recover. This could be an entire week away from exercise or a time to temporarily reduce weight, intensity or volume. Believe me, your body will thank you for it.

On the flip side, it's important that you don't take too much rest, as your body will decondition and you'll end up with that dreaded muscle ache that lasts for days after each workout section. Everyone is different, but a good rule of thumb is three hour-long workouts a week.

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


The vegan diet can promote a healthy body weight

Those following a vegan diet typically have a lower body mass index (BMI) than those following a traditional Western diet, which reduces the risk of several disease factors.

One 16-week study looked at the effects of the vegan diet on 75 people with excess weight. It found the vegan diet to be more effective at improving body weight, fat mass, and insulin resistance markers than a control diet.

Therefore, if you're starting out on your body transformation journey with a bit of weight to lose, the vegan diet could be beneficial.

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


Exercise of the week: Kettlebell Clean and Press

The Kettlebell Clean & Press is one of the best full body, compound movements without a doubt.

It will increase your grip, core, lower body, and upper body strength. If using a light weight, it will also get your heart rate up through the roof.

It is an extremely potent exercise for strength and power endurance / stamina.

Standing tall with a bell in one hand, hinge at the hips and allow the bell to travel back in between your legs.

Drive your hips forward and swing the bell up, squatting down to catch the bell in the front-rack position.

Stand up. Brace your core and set your lats.

Then press the bell strictly overhead until your elbow is completely locked out.

That's one rep.


Do:
30 seconds work.
30 seconds rest.

To progress the exercise, increase the work duration in 5 second increments up to 4 seconds.

Increase the rest period proportionately if required.

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


Tomato, Aubergine & Bean Tray Bake

Ingredients:

750g new potatoes
2 red onions
2 aubergines
3 garlic cloves
1 tbsp smoked paprika
4 vine tomatoes
A handful of rosemary
400g tin of cannellini beans
400g tin of butter beans
1 vegetable stock cube
100g baby leaf spinach
Sea salt
Freshly ground pepper
2 tbsp olive oil
1 ltr boiling water

Method:

Preheat your oven to 200°C/Fan 180°C/Gas 6.

Scrub the new potatoes (no need to peel them) and halve or quarter them so they're roughly the same size.

Peel the red onions and slice them into thin wedges.

Trim the green tops off the aubergines then cut the aubergines into small chunks. Peel and finely chop the garlic.

Tip the prepped ingredients into a large, deep roasting tin. Dust with 1 tbsp smoked paprika and a pinch of salt and pepper.

Pour over 2 tbsp olive oil and toss to coat. Slide the tin into the oven to roast for 20 mins.

Meanwhile, chop the tomatoes into small chunks.

Pick the rosemary leaves and finely chop them.

When the veg have cooked for 20 mins, add the tomatoes and rosemary to the tin.

Gently turn everything over to mix and return to the oven for 10 mins.

Fill and boil your kettle. Drain the cannellini and butter beans and rinse them with cold water.

Pour 1 ltr boiling water into a heatproof jug, crumble in the stock cube and stir to dissolve.

Add the beans and the baby leaf spinach to the roasting tin.

Pour over the stock and stir.

Return the roasting tin to the oven for a final 20 mins.

The veg should be tender and browned.

Taste the sauce and add a little more salt or pepper if needed. Ladle the tray bake into bowls and serve.

Enjoy!


Useless Facts

A cat has 32 muscles in each ear.

A duck's quack doesn't echo - and no one knows why.

Cats urine glows under a black light.

In every episode of Seinfeld there is a Superman somewhere.

Lorne Greene had one of his nipples bitten off by an alligator while he was host of "Lorne Greene's Wild Kingdom."

Pamela Anderson Lee is Canada's Centennial Baby, being the first baby born on the centennial anniversary of Canada's independence.









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