Woodlands Fitness Centre

The Woodlands newsletter: Monday 29th March 2021

Sunday 28th March 2021

Hi,

Only 14 days to go.

Cases have dropped to 4,715 cases a day (from 60,000+ a few weeks ago), deaths have dropped by nearly 32% and hospital admissions have dropped by nearly 21% to just 363 a day. As at the 26th March, nearly 30 million people have been vaccinated. That's nearly half of the UK population.

So, from the 29th March, the following can happen:

Outdoor sports facilities can reopen - including tennis, golf, high ropes, swimming and group exercise classes

All Social distancing and covid procedures must be followed.

Formally organised outdoor sports - for adults and under 18s - can also restart and will not be subject to the gathering limits, but should be compliant with guidance issued by national governing bodies.
These gatherings must only include participants - not spectators.

Toilets can open and it is advised that people turn up 'exercise ready'.

Café/restaurants can open for takeaway (following relevant guidance).

All children will be able to access any outdoor childcare and supervised activities.

Parent and child groups can also take place outdoors with a limit of 15 attendees (children under five years of age do not count towards the attendee limit).

Children will still only be able to attend indoor childcare or supervised activities where doing so will allow parents or carers to work, seek work, attend education, seek medical attention or attend a support group.

Step 2 (not before 12th April)

Indoor Gym, leisure centres and swimming pools re-open for individual use.

Group Exercise not allowed

Spas to reopen (excluding saunas and steam rooms)

Indoor sports courts can re-open
Indoor PT/1:1 coaching/teaching can commence

Climbing walls can re-open

All Covid-secure guidelines must be followed

Indoor Sport allowed for under 18's.
Parent and child groups of up to 15 people (not counting children aged under five years old) can restart indoors

Café/restaurant areas can offer outdoor seating, following relevant guidance)

Outdoor skating rinks, trampoline parks and water parks can re-open
Step 3 (not before 17th May)

Adult Indoor group sports and exercise classes can resume.

Saunas and steam rooms within spas and indoor leisure facilities will also be able to reopen.

All Covid secure guidelines must be followed

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


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


Exercise Often

Regular exercise plays an important role in weight maintenance.

I know right, big statement. So controversial.

It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance.

When you are in energy balance, it means you burn the same number of calories that you consume. As a result, your weight is more likely to stay the same.

Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight.

In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss.

It's important to note that exercise is the most helpful for weight maintenance when it's combined with other lifestyle changes, including sticking to a healthy diet.

Exercising for at least 30 minutes per day may promote weight maintenance by helping balance your calories in and calories burned.

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


Stay Positive

Often easier said than done. But true nonetheless.

Weight loss is a gradual process. Completely non-linear, frustrating and often quite bizarre. So a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.

Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.

Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
Having social support is a great way to stay motivated.

Embracing the support of loved ones is an integral part of a successful weight loss journey.

Some people may wish to invite friends or family members to join them. Often people might prefer to use social media to share their progress. Your weight loss journey, including all the many ups and downs, will be inspiring for many people about to embark on a similar journey.

Anybody who doesn't celebrate your body transformation successes is welcome to go away and take their negativity with them.

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


Exercise of the week: Shrimp squat

Stand tall and grab one foot with the hand on the same side, pulling it towards your glutes.

Put your other hand out for balance and bend your standing leg to lower your other knee until it just touches the floor, then drive back up.

Go super-slow on the final rep.

This is very tough. Make it easier by releasing your foot - or harder by holding your foot with both hands.

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


Recipe of the week: Kidney bean curry

Ingredients:

1 tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
thumb-sized piece of ginger, peeled and finely chopped
1 small pack coriander, stalks finely chopped, leaves roughly shredded
1 tsp ground cumin
1 tsp ground paprika
2 tsp garam masala
400g can chopped tomatoes
400g can kidney beans, in water
cooked basmati rice, to serve

Method:

Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves.

Enjoy.



Useless Facts

In medieval France, unfaithful wives were made to chase a chicken through town naked.

The Black Widow spider eats her mate during or after sex.

Napoleon's penis was sold to an American Urologist for $40,000.

Eating the heart of a male Partridge was the cure for impotence in ancient Babylon.







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