Woodlands Fitness Centre

The Woodlands newsletter: Monday 8th March 2021

Monday 8th March 2021

Hi,

It feels great to be able to tell you that we will be back open on Monday 12th April 2021.

Actually, it does seem weird to say we'll be back open. As I said in our 22nd July 2020 newsletter, we never actually closed. We just adapted. Thanks to Zoom and Facetime etc. we could still do our classes, groups and PT online. We were in constant contact with many of our members, providing home workout and diet plans and daily workouts on our social media. However, saying that we never closed is a bit smug and self-congratulatory. Every good gym, studio and personal trainer has used Zoom or similar to run classes and PT sessions.

Pubs and restaurants offered take aways, but the main part of their business was closed. Shops could still sell their products through websites, eBay etc - but the main part of their business was closed.

There are a significant number of people who would much rather eat their meal in a restaurant instead of taking food back to the house they've been confined to for several weeks. There are people who would much rather go to an actual shop, look around and buy something from an actual person, not through an app or a website. And there is a significant number of people who would much rather go to an actual gym or PT studio and have a session in an actual building, using a larger variety of equipment and have a real, face to face conversation with a human being.

There is a physical necessity to certain industries and technology will never render these redundant.

#goteam

#controlthevirus


SPECIAL OFFERS

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

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.



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.uk/group-exercise

Supervised Gym Sessions membership prices:

This membership includes unlimited gym use.

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



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


Cutting And Losing Weight Without Cardio (part 2)

When you're trying to lose weight, you need to drop your carbohydrate intake so that you aren't storing any excess as fat. This is due to how carbs work - they enter the body and are converted to glucose to replenish the body. If they're not needed, they are then stored as fat.

For people who want to cut, this means avoiding processed (refined) carbohydrates such as white rice and bread unless you take them immediately after training when your body needs the glucose.

Cut out sugary foods and stick to wholegrain, low glycaemic carbohydrates such as brown rice and sweet potatoes pre-training. Cutting down on carbs is a technique most wrestlers and martial artists perform during a weight cut, as it makes a massive difference to your physique.

However, unlike those people who are on crash plans where they try to drop lots of weight before a competition, you need to sustain your cut through many weeks.

Avoid Saturated And Trans Fat

Healthy fats are full of essential fatty acids and are good for the body. Even during a cut, you should still get a small amount of fat into your diet - but avoid saturated and trans fat which is the complete reverse of your weight loss goals.

Keep Your Protein Intake Up:

When you're cutting calories, you'll be hungry more often. As you cut weight, you'll need to be keeping your protein intake high to maintain your muscle mass.

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


Use Your Hands as a Portion Control Guide

Another way to gauge appropriate portion size without any measuring tools is by simply using your hands.

As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands.

A rough guide for each meal is:

High-protein foods: A palm-sized serving for women and two palm-sized portions for men — such as meat, fish, poultry and beans

Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men

High-carb foods: One cupped-hand portion for women and two for men — such as whole grains and starchy vegetables

High-fat foods: One thumb-sized portion for women and two for men — such as butter, oils and nuts

So, your hands can be a helpful guide for portion sizes. Different food groups correspond to various shapes and parts of your hands.

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


Exercise of the week: Squat, Curl and Press

Total body, compound movements like this will help you involve your entire body, building strength, power and stability.

This exercise works the legs, core, arms, and shoulders in one dynamic movement.

Hold light-medium weights and stand on the right foot with the left foot just behind you, resting on the toe.

Squat all the way down, touching the weights to the floor while keeping the back straight and the abs contracted.

Curl the weights up in a biceps curl and then hold that curl and press the weights overhead as you push to a standing position.

On the upward movement, keep the emphasis on the right leg.

Lower the weights and repeat the move for 10-16 reps before switching sides. Complete 1-3 sets.

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



Recipe of the week: Perfect roast beef

Ingredients:

1.5 kg topside of beef
2 medium onions
2 carrots
2 sticks celery
1 bulb of garlic
1 bunch of mixed fresh herbs: thyme, rosemary, bay, sage
Olive oil

Method:

Remove the beef from the fridge 30 minutes before you want to cook it, to let it come up to room temperature.

Preheat the oven to 240°C/475°F/ gas 9.

Wash and roughly chop the vegetables - there's no need to peel them. Break the garlic bulb into cloves, leaving them unpeeled.

Pile all the vegetables, garlic and herbs into the middle of a large roasting tray and drizzle with oil.

Drizzle the beef with oil and season well with sea salt and black pepper, then rub all over the meat. Place the beef on top of the vegetables.

Place the tray in the oven, then turn the heat down immediately to 200°C/400°F/gas 6 and cook for 1 hour for medium beef. If you prefer it medium-rare, take it out 5 to 10 minutes earlier. For well done, leave it in for another 10 to 15 minutes.

If you're doing roast potatoes and veggies, this is the time to crack on with them - get them into the oven for the last 45 minutes of cooking.
Baste the beef halfway through cooking and if the veg look dry, add a splash of water to the tray to stop them from burning.

When the beef is cooked to your liking, take the tray out of the oven and transfer the beef to a board to rest for 15 minutes or so. Cover it with a layer of tin foil and a tea towel and leave aside while you make your gravy, horseradish sauce and Yorkshire puddings.

Enjoy!


Useless Facts

Hershey's Kisses are called that because the machine that makes them looks like it's kissing the conveyor belt.

The phrase "rule of thumb" is derived from an old English law, which stated that you couldn't beat your wife with anything wider than your thumb.

The longest recorded flight of a chicken is thirteen seconds.

The Eisenhower interstate system requires that one mile in every five must be straight in case of war or emergency, they could be used as airstrips.






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