Woodlands Fitness Centre

The Woodlands newsletter: Monday 12th October 2020

Sunday 11th October 2020

Hi,

It's common for many of us to eat healthily during the week only to blow it on the weekends.

The more consistent the diet, the more likely you are to achieve and maintain your weight loss year after year.

Being consistent doesn't mean you have to robotically follow the same diet day after day. Below are a few ideas for ways you can stay healthy and still have some fun:

Don't be too strict:

Some people find that having a small indulgence each day, like a piece of chocolate or a handful of chips, keeps them satisfied and allows them to choose healthy options for the rest of the time.

Have a plan:

The single most important thing you do when eating healthy is being prepared. That means having healthy foods around so you're not tempted to run out for fast food, planning for how you'll deal with the buffet table at a party and realizing that, sometimes, you're going to overindulge.

Keep things balanced:

Watching your calories and eating healthy is important - but so is enjoying life and not obsessing about everything we eat. We all have to find the right balance. Sometimes, being too restrictive can lead to binging on the very things we're trying to avoid.

Don't give up:

There will come a day when you eat too much cake or have the one extra piece of pizza you shouldn't have. We all overindulge at times - but many of us use that as an excuse to quit and go back to old, unhealthy behaviours.

One mistake isn't the end of the world and - even if you've really fallen off the wagon - you can always get right back on track by simply making the decision to not give up.

Weight loss is a slow, steady process that requires a certain amount of vigilance, commitment, and discipline every day.

It also requires that we take chances, getting away from those comforting, but often bad habits, and replacing them with better ones. Perhaps the most important lesson these successful losers can teach us is to keep on trying.

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


Gym Only memberships:

JointStudent (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.ukspecial-offers

Student prices are only for students in full time education.


Group Personal Training

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.

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.ukgroup-exercise

Group Training membership prices:

JointStudent:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.ukspecial-offers


Personal Training:

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.

30 minutes: £13 (£17)
45 minutes: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.

All of our PT packages include:

GROUP PT membership.
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



Never go to failure

Failure is when you continue the set with poor technique, or when other muscle groups kick in to help finish the set. It is important that you always avoid bad technique and muscle substitution.

Perform your muscle-conditioning sessions on alternating days. Your muscles require a day of rest in between muscle conditioning workouts.

When in a calorie deficit, try to avoid training to failure.

We've already talked about the role of protein synthesis and your body's reduced ability to repair itself when in a calorie deficit so the reasons should be obvious.

Training to failure not only drastically increases the work your body needs to do to repair itself but it's also not necessary for you to do this to maintain your strength. Always aim to leave a rep or 2 in the tank.

For muscular hypertrophy, 30-70 seconds per set is optimal. Studies suggest that a training program with 30 second rest periods will elevate growth hormone levels to produce significantly larger muscle size. Greater growth hormone levels triggered from shorter rest periods boost muscle size.

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


Put your mind into it

It is okay to let your mind wander while you perform some fitness activities.

For example, you can jump onto a treadmill and whether you think about it or not you will expend the same amount of calories.

However, this is not the case with muscle-conditioning exercise.

You must focus on what you're doing because there is such a strong connection between the brain, the nerves and the muscles.

Studies show that if you concentrate on what you are doing you can significantly increase the amount of muscle activity measured during these exercises.

So put down your magazines, cease all conversation and really focus on each set. Each repetition and each set will become much more effective and you will experience results much more quickly.

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


Exercise of the week: The Dumbbell crunch

This is an exercise for the upper abs.

Lie on your back, holding a dumbbell or weight plate across your chest in both hands.

Raise your torso.

Then lower it, maintaining tension in your uppers abs throughout.

Do

4 sets of 10-20 reps.

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

Recipe of the week: Chicken and chorizo pasta bake

Ingredients:

2 large chicken breasts, skinless
340g/11¾oz fusilli pasta
1 large brown onion, roughly chopped
100g/3½oz chorizo, thinly sliced
2 large garlic cloves, crushed
¼ tsp dried chilli flakes
¼ tsp sweet smoked paprika
600g/1lb 5oz tinned chopped tomatoes (1½ tins)
splash white wine (optional)
2 tbsp double cream
250g/9oz mozzarella
sea salt and freshly ground black pepper

Method:

Bring a large saucepan of salted water to the boil and add the chicken. Reduce the heat to medium-low and gently poach the chicken for 10-15 minutes, or until just cooked through. Remove from the pan with a slotted spoon and set aside to cool.

Bring a saucepan of salted water to the boil once more and add the pasta. Cook for just 10 minutes, or until the shapes are just softened but still have a lot of bite. Drain thoroughly.

Preheat the oven to 200C/180C Fan/Gas 6. Add the onion and chorizo to a large casserole set over a medium-high heat and fry for 7-8 minutes, or until the onion has softened. Add the garlic, followed by the chilli flakes and paprika. Cook until the garlic is aromatic.

Add the tomatoes, washing out the residual tomato juices from each tin with the wine (or water if not using wine). Stir the tomatoes into the sauce and leave to simmer for 5 minutes. Remove the pan from the heat and stir in the cream. Season with salt and pepper.

Chop the chicken breasts into bite-sized chunks and stir into the sauce along with the pasta. Tear the mozzarella and scatter over the top of the pasta. Finish with more black pepper and bake in the oven for 40 minutes, covering the dish with foil about halfway through, once the cheese is brown and bubbling.

Enjoy!


Useless Facts

It is illegal to hunt camels in the state of Arizona.

In eighteenth-century English gambling dens, there was an employee whose only job was to swallow the dice if there was a police raid.

There are no clocks in Las Vegas gambling casinos.

The human tongue tastes bitter things with the taste buds toward the back. Salty and pungent flavours are tasted in the middle of the tongue, sweet flavours at the tip!





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