Woodlands Fitness Centre

The Woodlands newsletter: Monday 9th August 2021

Monday 9th August 2021

Hi,

One of my main goals with this gym is to make personal training affordable, flexible and accessible to all abilities and budgets.

The premise of our shared personal training sessions is to be as close to an actual 1-2-1 PT session as possible but delivered to up to 6 people.

Shared/Group PT sessions are very different to classes. So you could go and do classes with 20+ people where the instructor is at the front teaching a dance routine and not going round giving people individual attention / encouraging them to increase the weight (where appropriate).

Here's the logic: we charge £23 for a 45 minute PT session.

The shared personal training sessions are limited to 6 people (but typically get 3-4 participants).

Assuming 3-4 people per session, that's £6.57 per person.

The shared PT membership starts at £30 a month (£6.93 a week), so you'd only need to do 4-5 group sessions per month to make the membership worthwhile. But ideally you'd average 2-3 sessions per week.

However, if you also some want some 1-2-1 personal training sessions, you might be interested in the...

2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £23 each)
✔Unlimited SHARED PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

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.

What do we have in store for you this week?

Well, the first article this week is how to build Muscle With Time Under Tension. The next part concludes next week.

Next we have an article about the difference between 1,000 calories of healthy food and 1,000 calories of unhealthy food? Again this is a 2 part article, with the next instalment next week.

So much to look forward to.

The exercise of the week is a step-up to two arm press. A great total body move.

The recipe of the week is Slow cooker ribs.

I hope you enjoy these article but if you have any questions please come and ask me.


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.


Shared Personal Training

The Woodlands Fitness Centre offers Unlimited Shared / Group personal 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!

We have a 5.15pm Group on Monday, Wednesday and Friday!

We have added a second Group class to Sunday morning to accommodate the increasing demand

These shared personal training sessions are 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.uk/group-exercise

Group Training membership prices:

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 Packages:

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 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£112)

4 weeks x 2 per week
8 x 45 mins: £125 (£147)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

The price in brackets is for non-members.

All of our PT packages include:

SHARED PT membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within time periods listed above.

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


Build Muscle With Time Under Tension (part 1)

Would you like to maximize your muscle growth?

In the wake of several small injuries that have kept me from training as heavy as I normally like, I've begun to lift a little lighter and increase my time under tension (TUT) to keep building muscle. If you believe in lifting heavy all the time, you might be surprised to learn that this technique hasn't decreased my mass at all. In fact, it's brought me incredible results!

Don't take my word for it, though. If you've been training a specific way for a long time, mix it up and try lifting for increased time under tension yourself! I'll explain everything you need to understand time under tension, how to employ it, and how you can increase it during your workouts to maximize your results. Read on—and then work out!

Time under tension is the time your muscle spends under load during a set. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase.

If you perform a 10-rep set, and each rep takes you 3 seconds to complete, your muscle experiences 30 seconds of time under tension.

Simple!

If you were to perform that same set but spend 2 seconds lifting the weight (concentric phase), 1 second pausing during peak contraction, and 3 seconds lowering the weight (eccentric phase), those same 10 reps would give you approximately 60 seconds of TUT.

To increase the work done by your muscles, either increase the load or increase the time the muscle is placed under this load. Even though the rep count stayed the same, the muscle spent significantly more time under tension, and that extra time actually translates to a lot more work!

Remember, your muscle can't count. They don't know when you're lifting a 30-pound dumbbell for 10 reps. They simply feel the load created by the weight and the mechanical tension that comes from contracting the muscle under the load. Therefore, to increase the work done by your muscles, either increase the load or increase the time the muscle is placed under this load.

What is the best rep range and TUT for hypertrophy? Progressively overloading your muscles will force them to adapt and subsequently grow. Furthermore, research has proven time and time again that the optimal rep range for muscular growth, or hypertrophy, is between 8 and 12 reps.

What isn't so clear, though, is the optimal range of TUT for hypertrophy.

For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: perform sets of 8-12 reps, and take 4-6 seconds to perform each rep.

This article is concluded next week. I'm sure all of the above makes sense but if you have any questions please ask me.


What's the difference between 1,000 calories of healthy food and 1,000 calories of unhealthy food? (part 1)

I'm regularly asked what the difference between calories from healthy food and calories from unhealthy food. What is the difference?

As it turns out, quite a lot.

The calories-in-calories-out (CICO) theory of weight management is simple: if you eat more food than you need, you'll get fatter. Eat less than you need, and you'll get skinnier.

This is, of course, a gross oversimplification of how our bodies work. Everybody needs a different amount of food, and everybody processes that food a little differently - but the basic equation still always applies at a big-picture level.

Knowing this, many people then wonder: is it possible - considering all calories were equal - to lose weight eating only junk food?

The answer (fortunately or unfortunately, depending on how hopelessly addicted you are to Snickers) is yes - but you'll probably feel absolutely terrible doing it.

If you're eating 1,000 calories of junk or processed food, your body won't actually process the energy the same as if you were eating 1,000 calories of whole foods.

For instance, if you were to have a 200-calorie piece of chocolate cake, those calories would be absorbed differently compared to 200 calories of nuts. Nuts are a wholegrain packed with fibre so it's estimated that 10 to 15 percent of those calories won't be absorbed at all.

When it comes to being as healthy, (and frankly, as good-looking as possible) having an adequate amount of muscle mass is key. This doesn't mean you have to walk around looking like a competitive bodybuilder, but the more muscle you can keep on your frame the less likely you are to become injured, sick or frail.

For wellbeing, it's the quality of the calories you're eating that matter. If you eat a diet that's high in protein and fibre and nutrients, you're much likely to build and retain muscle mass, which burns calories even when you're resting.

If you eat a diet high in sugary, processed foods high in unhealthy fats, you're likely to lose some of that muscle mass and generally not look or feel as good.

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


Exercise of the week: step-up to two arm press

Stand in front of a box (6 inches high) with feet shoulder width
apart

Hold 2 dumbbells in both hands at chest level (palms facing
body)

Draw abs in & activate glutes

Step onto box with one leg keeping foot pointed straight ahead
& knee lined up over mid-foot

Push through heel & stand up straight with both legs on top of
box

Once stabilization has been established press the dumbbells
overhead until both arms are fully extended

Slowly return the dumbbells back to chest

Step off the box & return to the ground maintaining alignment
of the lower extremity

Repeat on other leg.

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 ribs

Ingredients:

1½ kg meaty pork ribs
1 bottle barbecue sauce (350g approx)
2 pork stock cubes
2 bay leaves
1 tsp coriander seed
1 tsp mustard seed
1 tsp peppercorn

Method:

Put 4 tbsp of barbecue sauce along with the rest of the ingredients into your slow cooker.

Top up with enough water to cover (roughly 1.5l).

Slow cook on Low for 8 - 9 hours until very tender but not completely falling off the bone.

Heat the oven to 220C/ 200C fan/ gas mark 7. Remove the ribs from the slow cooker using a slotted spoon or tongs.

Handle them carefully as the meat will be very tender and may start to fall off. Baste with the remaining barbecue sauce and lay on a foil-lined oven tray.

Cook for 20 - 30 mins until starting to crisp on outside. Alternatively, cook on the barbecue, turning from time to time until piping hot throughout.

Enjoy!


Useless Facts

Half of all Americans live within 50 miles of their birthplace.

'Obsession' is the most popular boat name.

On average, Americans' favourite smell is banana.

If one spells out numbers, they would have to count to One Thousand before coming across the letter "A".







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