Woodlands Fitness Centre

The Woodlands newsletter: Wednesday 6th January 2021

Wednesday 6th January 2021

Hi,

The biggest vaccination programme in British history is currently underway

On 4 January, Boris Johnson said: "By the middle of February we expect to have offered the first vaccine dose to everyone in the four top priority groups identified by the Joint Committee on Vaccination and Immunisation (JCVI)."

There are 13.9 million people in the top four priority groups who, if the government target is met, will be inoculated by 15 February.

The vaccine will be distributed to these groups in the following order, according to the list drawn up by the JCVI:

1 - Residents in a care home for older adults and their carers
2 - Those aged 80 and over and frontline health and social care workers
3 - Those aged 75 and over
4 - Those aged 70 and over and clinically extremely vulnerable individuals
5 - Those aged 65 of age and over
6 - All individuals aged 16 to 64 with underlying health conditions which put them at higher risk of serious disease and mortality
7 - Those aged 60 and over
8 - Those aged 55 years and over
9 - Those aged 50 years of age and over

As of the afternoon of 5 January, over 1.3 million people in the UK have been vaccinated.1.1 million of those are in England. Of those 1.3 million people vaccinated, more than 650,000 of them are over 80.

From 11 January, the government will provide daily updates on the vaccine rollout

In the UK, there are two vaccines that have been approved for use by the regulator, the Medicines and Healthcare Products Regulatory Agency: One by Pfizer/BioNTech, the other by Oxford/AstraZeneca.

Others, including by Moderna, are still being reviewed by the MHRA and are yet to be approved for use in the UK.

I'm supremely confident this is the last lockdown and there is absolutely an end in sight for this pandemic and a return to what was, 12 months ago, normality.

So let's get back to talking about fitness, exercise, dieting etc.

Why are we always looking for the quick fix? People want to lose 10 Ibs in a week. Not two weeks, that's way too long. It's gotta be a week.

What is making people choose the next big thing over learning how to eat?

While obesity and unhealthy weight is a concern, the desire for us to lose weight quickly at any cost has caused us to equally engage in unhealthy eating habits and behaviours.

We spend so much time looking for which diet to follow and getting advice from other people that we have completely forgotten how to tap into and connect with our own body.

Why do you think we try so many different diets/ways to lose weight fast?

The media, particularly social media, plays a big part in it. It has skewed our views of what we should look like.

It creates an expectation that we need to look a certain way within a certain time period.

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

As there is a definite end to this pandemic in sight, here are some special offers to look forward to:


Offer 1:

2-4-1 Gym Only Membership

Join or Renew your membership with a friend or family member and enjoy a joint membership for the price of a single membership.

This membership includes:

✔Unlimited gym use for 2 people
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions


12 months: £25 per month.
3 months: £27 per month.
1 month: £29 per month.

Terms & Conditions:

Minimum term applies. The free member cannot have been a member of this gym for at least 3 months. Non-transferable.


Offer 2:

2-4-1 Supervised Gym sessions Membership

Join or Renew your membership with a friend or family member and enjoy a joint membership for the price of a single membership.

✔Unlimited supervised gym sessions for 2 people
✔Unlimited gym use for 2 people
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 months: £40 per month.
3 months: £43 per month.
1 month: £46 per month.

Terms & Conditions:

Minimum term applies. The free member cannot have been a member of this gym for at least 3 months. Non-transferable.


Offer 3:

10 x 45 minute PT sessions.

This package includes:

✔10 x 45 minute PT sessions (worth £21 each)
✔10 Weeks Unlimited Supervised Gym sessions
✔10 Weeks Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

ONLY £135 (£165 for non-members)

Only 10 available. All PT sessions must be used within 10 weeks.


Offer 4:

20 x 30 minute PT sessions (2x per week)

This package includes:

✔20 x 30 minute PT sessions (worth £16 each)
✔10 Weeks Unlimited supervised gym sessions
✔10 Weeks Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

ONLY £185 (£225 for non-members)

Only 5 available. All PT sessions must be used within 10 weeks.


Offer 5:

10 x 45 minute PT sessions worth £210 FREE when you join for 7 months.

This package includes:

✔10 x 45 minute PT sessions (worth £21 each)
✔Unlimited gym only membership
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

ONLY £25 per month.

Minimum term applies. All PT sessions must be used within 10 weeks.


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.


Supervised Gym Sessions

As conventional classes are temporarily on ice, we are offering supervised gym sessions instead. Turn up at the usual times, get a workout and one of us will be around to help you.

There will be 43 supervised gym sessions each week. Let me know in advance if you want to train a specific body part.

We can offer 30m workouts: these are condensed versions of our normal sessions, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!


Here is a list of our supervised gym sessions:

http:www.woodlandsfitnessrowsley.co.ukgroup-exercise

Supervised Gym Sessions membership prices:

This membership includes unlimited gym use.

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


Stop Procrastinating

You know that person at the gym who is always checking their hair in the mirror?

Don't be that gender neutral person.

Come to the gym with a time frame and a plan.

This means no wandering around, no texting your significant other in between reps.

Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds.

If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. Get in, get out.

No one likes a gym rat.

Or a gym snake.

But that's a different story, isn't it...

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


Winter Bulking Plan

Over the last 2 weeks I've shared 10 tips to help you not gain too much weight over the Christmas period. And now to undermine with a winter bulking plan.

Winter is a different animal and without a game plan that beast will wear you down. Here are some ideas to help you make the most of the frosty season.

Do you want to get bigger? Let's face it, abs are out, the Dad body is in and let's all get massive!

So here we are in Winter, the perfect time to bulk up. Get out the XXL hoodie and hide under it until April. Smile. Get huge. Smooth is cool.

In terms of diet, eat your standard five meals a day - but make them bigger with a lot of protein (read the previous article for more info).

Drink lots of water.

Try thick protein shakes blended with banana and nut butter (avoid peanuts though). These are a great choice for breakfast, pre-workout and post-workout meals.

In terms of training, try a three day on, one day off, repeat routine. An example of this is:

Day 1: Upper Push (chest, shoulders and triceps)
Day 2: Legs
Day 3: Pull (back, traps, biceps)
Day 4: Rest / HIIT / cardio / calves & abs
Day 5: Repeat

Or...

Day 1: Chest & back
Day 2: Legs
Day 3: Shoulders & arms
Day 4: Rest / HIIT / cardio / calves & abs
Day 5: Repeat

Do 3 exercises per big muscle group and 2 exercises per small muscle group, 3 to 5 sets per exercise with a 5 to 10 repetition range. Squats and deadlifts are mandatory.

Be consistent and train hard.

With all of the extra calories, expect energy and endurance to soar, strength will increase, attitude reaches new heights and muscle mass and density grow beyond imagination. It's just majestic!

Keep your eye on your weight training and minimise cardio though. It's easy to run through an intense 45 minute cardio workout and skip the weights. Don't let that happen to you!

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


Exercise of the week: The Dumbbell front squat

This exercise targets the quadriceps and the gluteus maximus.

The dumbbell front squat is an excellent weighted squat that builds the quadriceps and gluteus maximus. This exercise requires you to balance the dumbbells on the shoulders with a hammer grip and then proceed with the standard squat execution. It can be used as an alternative to the barbell front squat or as a progression from the dumbbell squat with weights.

Choose dumbbells of a weight that will enable you to complete the exercise sets you have chosen. Trial and error will enable you to settle on a suitable weight. Start with a light weight. Ten squats in each set is a reasonable number to aim for with this exercise.

1). Rest a dumbbell on each shoulder with the dumbbell end pointing forward.
2). Position the feet about as wide as the hips. Keep the heels planted firmly on the floor and do not allow them to rise up during the exercise.
3). Brace the abdominal muscles. You can identify these by pretending to clear your throat or by coughing. You will notice the "abs" tightening automatically in the stomach region.
4). Stand tall, shoulders pulled back with good balance.
5). Point your butt backward as you start to lower your body by bending at the knees. Make this a deliberate movement. If you concentrate on that butt backward movement you are off to a good start with the squat. Don't arch the back forward on descent or when you return to the start position.
6). Descend to where your thighs are parallel to the floor. Less than the full distance is OK until you develop good form.
7). Press into your heels to straighten your knees and hips and rise back up to standing position. Be sure to keep your chest tall so that back stays in neutral position.

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


Recipe of the week: Veggie protein chilli

Ingredients:

1 tbsp olive oil
½ onion , finely chopped
½ red chilli , finely chopped
1 garlic clove , finely chopped
1 small sweet potato , peeled and cut into chunks
½ tsp cumin
½ tsp paprika
½ tsp cayenne pepper
½ tsp cinnamon
400g can mixed beans
400g can chopped tomatoes
1 lime , juiced, to serve
cauliflower rice , to serve

Method:

Heat the oil in a large saucepan and add the onion, chilli and garlic and cook without colouring for 1-2 mins. Tip in the sweet potato, spices and some seasoning, then pour in the beans and chopped tomatoes. Fill one of the empty cans with water and add to the pan, then bring to the boil and turn down to a simmer.

Cook for 45-50 mins or until the sweet potato is soft and the sauce has reduced - add some water if the sauce looks a bit thick. Stir through the lime juice, season to taste and serve with cauliflower rice.

Enjoy!


Useless Facts

The 'Golden Arches' of fast food chain McDonalds is more recognized worldwide than the religious cross of Christianity.

Former basketball superstar Michael Jordan is the most recognized face in the world, more than the pope himself.

The average talker sprays about 300 microscopic saliva droplets per minute, about 2.5 droplets per word.

The Earth experiences 50,000 Earth quakes per year and is hit by Lightning 100 times a second.


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