Woodlands Fitness Centre

The Woodlands newsletter: Monday 10th May 2021

Monday 10th May 2021

Hi,

We've now been back open almost a month and thus far things have gone well.

Very well, in fact.

Over the last 12 months I've bought lots of new things for the gym: the Life Fitness glute machine, the SportsArt bicep/tricep machine, the Curve Runner and the Life Fitness Abductor machine. In addition, I bought the selection of cable attachments (the same used by Dwayne "the Rock" Johnson so you know they must be good) and various other new bars, attachments, dumbbells and kettlebells. I also got a bit carried away with the Aluminium tread plate.

There's an opportunity cost when buying something new for the gym.
Opportunity cost is an economics term that refers to the value of what you have to give up in order to choose something else. In a nutshell, it's a value of the road not taken.

If, for example, you spend time and money going to a movie, you cannot spend that same time at home reading a book, and you can't spend that same money on something else.

If the gym has, say, £1k in the CAPEX budget, I can spend that money on a leg machine, but the opportunity cost of that is not buying a chest machine of a similar value. Likewise, if you spent that money on a chest machine, you can't also have a back machine. It's one or the other. You can't have both.

Some people seem to want to tell you about what you should have done with that same time and money. That's part of the joy that is running a gym. You can't always make decisions that appease all 300 members simultaneously within the boundaries of commercial reality. Thankfully, most of our members understand these realities.

Based on the type of gym we are, buying new equipment to make the members' training experience better will always be the priority. Pretty much everything that I do is the result of member feedback. Most of our recent acquisitions, in fact, reflect the demographic changes in our membership base.

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


SPECIAL OFFERS

Here are our latest special offers:

http:www.woodlandsfitnessrowsley.co.uk/special-offers

Please note the 2-4-1 membership has now ended.


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 until Monday 17th May 2021 (next Monday!), 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


How can you continue training while injured?

Seeing improvements in strength or your physique requires serious work to push the body to new levels.

An unfortunate side effect of training is the occasional tweak of a muscle or joint. Usually, these tweaks aren't enough to deter our training outside of our normal routine, but what about when a more significant injury occurs?

After months and years of grinding away at the weights, simply stopping your training and resting isn't an option if you want to keep your hard-earned gains.

Fortunately, some minor changes to your training plan can be the answer to keep workout intensity up without further damaging tissues.

Use these tactics as ideas to implement to continue training when injured.

1 - Adjust exercise range of motion
2 - Use different exercise variations
3 - Lighten the load and increase reps
4 - Unload irritated tissues
5 - Train unilaterally (one leg or one arm at a time).

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


You've lost weight and then gained the weight back?

If you've ever tried to lose weight, you know it's not easy to make it last. In fact, there are a few key problems you should pay attention to before the diet even starts. Here are a few of the most common problems and ways you can avoid them.

After losing those pounds you suddenly feel that, overnight, your body has changed, making you a charter member of the exclusive "fast-metabolism-I-can-eat-whatever-I want" club. Then one morning you wake up and the reflection in the mirror reveals a truth that cannot be denied. You were never in the club. Not only have you regained the weight you lost, you've actually added more pounds. When this happens, you probably feel frustrated, ashamed, powerless, and you're probably ready to throw up your hands in defeat.

So what do you do...?

To begin with, it ought to be obvious that once you lose weight, you need to keep the weight off by eating the same types of foods that helped you shed the pounds—not by going back to consuming whole boxes of cookies in front of the TV. But it is not obvious to most.

Most dieters are restricting foods, and not planning a sustainable diet. Ok, great - but what actually is a sustainable diet? It's a diet you can live with for the rest of your life. So let me ask you a quick question: How long can you hold your breath? If you're good, maybe 30 or 40 seconds. So, yes, you can do it, but only for a very short period of time. Well, that's how most people diet - they can do it for a bit, but they can't keep holding their breath forever.

To come up with a sustainable diet you need to find foods you can eat that are healthy and tasty, instead of thinking about what you can't eat. Make sure to find foods that are not boring and bland. The most important factor to consider when you create a sustainable diet is accommodating your own individual food preferences. In fact, the Journal of Nutrition reports that taste is the single most important reason people choose the foods they do, and that this is also an important factor for regulating hunger, satiety and voluntary food intake.

Not sure how to choose the foods for your sustainable diet? Look for Calorie Bargains: foods that taste great but are healthier and lower in calories than what you normally eat (and that you won't end up eating too much of—which would negate the Calorie Bargain effect). This might include foods like oats, Greek Yogurt, soup, berries, eggs, Popcorn, chia Seeds and fish.

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


Exercise of the week: Incline Bench Two Arm Dumbbell Row

Position an adjustable incline bench at 45 degrees and lie prone on the bench.

Grab a dumbbell in each hand utilizing a pronated (thumbs facing) grip and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.

Pull the dumbbells towards your body until the elbows are at (or just past) the midline.

Slowly lower the dumbbells back to the starting position under control.

Return back to the starting position.

Do 3-4 sets of 8-12 reps.

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


Recipe of the week: Slow cooker chicken thighs

Ingredients:

1 tbsp butter
8 chicken thighs (or fillets if you prefer)
8 spring onions, cut into lengths
150ml chicken stock
1 tbsp Dijon mustard
2 tbsp honey
2 tbsp double cream or crème fraîche
100g frozen peas

Method:

Heat the slow cooker. Melt the butter in a frying pan and quickly brown the chicken thighs all over.

Make sure the skin picks up plenty of colour. Season, then put them in the slow cooker.

Brown the spring onions and add them to the slow cooker as well.

Add the stock, mustard and honey and cook on low for 4 hrs.

Stir in the cream or crème fraîche and peas, then cook for a further 15 mins with the lid off. Re-crisp up the chicken skin under the grill, if you like.
Enjoy!

Enjoy!


Useless Facts

The Great Wall of China is the only man-made structure visible from space.

A piece of paper can be folded no more than 9 times.

The amount of computer Memory required to run WordPerfect for Win95 is 8 times the amount needed aboard the space shuttle.

The average North American will eat 35,000 cookies during their life span.






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