Woodlands Fitness Centre

The Woodlands newsletter: Monday 16th August 2021

Monday 16th August 2021

Hi,

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 final nerve shredding instalment next week.

I hope these were worth the wait.

The exercise of the week is a lunge to two-arm dumbbell press.

The recipe of the week is a Lamb Kofta with Tomatoes and Tahini.

I hope you enjoy these articles 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


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.


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 2)

Time under tension (TUT) is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set.

For example, if you did the barbell curl and it took you two seconds to curl the weight up and another two seconds to lower it, that's four seconds of tension per rep.

Performing 10 reps at this pace would take a total of 40 seconds. Therefore, the TUT for that set is 40 seconds. If you increased the speed of those reps to about three seconds, then it would take you only 30 seconds to complete a 10-rep set.

Although the number of reps and the amount of weight are the same, the second set might not increase your muscle mass to the same level as the first. And that's the basis of TUT training: focus on sets that last for a certain amount of time based on your training goals.

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. Here are ways to incorporate it into your workout.

Alter your tempo:

You can create the most microtrauma in your muscles during the eccentric part (lowering portion) of an exercise. In my experience, I've had the most success using approximately three seconds to complete the eccentric component of a lift.

Once at the bottom of the rep, pause for 1-2 seconds. Pausing removes all momentum and stored energy from your working muscle, which means you receive no extra help when you start moving the weight. The pause also truly gives you a moment to mentally activate your working muscle for the concentric portion of the lift. This increased awareness, or mind-muscle connection, will help you recruit the proper muscle fibers and expedite results.

When beginning the concentric portion of an exercise, focus on being powerful and explosive without forgetting your form. This part of the lift should take no longer than about one second, but will become slightly longer as your body fatigues. Once at the top of the rep, create maximal tension by pausing for a full second at the peak of the rep.

Putting all of this together results in about 5-6 seconds per rep - a perfect combination for performing 8-12 reps and keeping your muscles under tension for 30-70 seconds per set.

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


What's the difference between 1,000 calories of healthy food and 1,000 calories of unhealthy food? (part 2)

1,000 calories of processed food contains exactly the same amount of raw energy as 1,000 calories of healthy food - after all, a calorie is defined as being the amount of energy that's required to raise the temperature of one gram of water by one degree Celsius.

So no matter whether you're eating Mars Bars or salads - provided they're both equivalent to 1,000 calories - you're still getting the same potential energy. But if you choose to eat your total days' worth of energy in Mars Bars, you're essentially telling your body that you've decided to dump all of this energy at once, instead of slowly releasing it in timely bursts over the day.

If you were to eat 1000 calories totally from processed food, you're likely to go through peaks and troughs with your energy, and feel hungry for much of the day.

Highly processed foods are typically low in fibre which can lead to gut issues such as bloating and stomach pain. It's also likely that you'd feel fatigued as many of the essential nutrients needed for good health —such as iron and other vitamins and minerals — are often lacking in heavily processed foods.

You can eat bigger meals

The biggest difference between 1000 calories of junk food and 1000 calories of nutritious food isn't so much avoiding the inevitable sugar coma - it's in the sheer amount of food that you actually get to eat.

As Cohen explains, because foods like chips, sugary drinks and fast food are so calorie-dense, you simply don't get to eat as much for the same bodily "cost".

"It's what we call food volume - 1000 calories of healthy food will fill up potentially a few plates, where 1000 calories of junk food would look tiny in comparison," says Cohen.

"Plus, because the healthy food is likely to contain wholegrains, healthy fats and protein, so you're much more likely to be satiated and you won't feel hungry again soon after eating."

Your body composition will be better

If you're looking to lose sheer weight, then making sure you're eating less calories than you need is vital. But if you simply want to look better - no matter what the number on the scale is - then you'll need to focus on building muscle mass, and losing fat.

The best way to do that, unsurprisingly, is to improve the quality of your diet. As Cohen explains, we're beginning to understand that the type of foods you eat can actually play a role in how your body stores fat.

Research has shown that a diet high in processed foods could actually cause your body to store more fat - particularly around your stomach.

Essentially, if you can sacrifice the instant gratification of processed foods you'll reap all the rewards of long-term health - like more muscle mass, improved mood and lower risk of chronic disease - from healthy foods.

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


Exercise of the week: lunge to two-arm dumbbell press

Begin with both feet shoulder-width apart

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

Draw abs in & activate glutes

Lunge forward landing on the heel of the lunge foot

Then come to a stabilized position with front foot pointing straight ahead & knee directly over second & third toes.

Both knees should now be bent at a 90-degree angle front foot should be flat on the ground & back foot should have the heel lifted off the ground.

From this position, drive off a front foot (heel first) & back into a straddling position.

In thus stable position press the dumbbells overhead until arms are fully extended.

Lower weight to chest & repeat.

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


Recipe of the week: Lamb Kofta with Tomatoes and Tahini

Ingredients:

500g lamb mince
1tbsp cumin
Grated zest and juice of a lemon
A clove of garlic, crushed
2 spring onions, chopped
2 tomatoes, chopped
2tbsp tahini
Mint leaves

Method:

Mix the lamb with the cumin, lemon zest, garlic and half a teaspoonful of salt.

Divide into eight sausage shaped patties (squish them around skewers if you like).

Heat a griddle and cook the kofta on all sides until deep golden. Meanwhile, whisk 2tbsp lemon juice into the tahini, followed by 2tbsp water,

Arrange on a serving platter. Put the onions and tomatoes on the griddle to cook in lamb juices, stirring and scraping up the gunk.

When just beginning to soften, tip them on to the kofta. Serve with the tahini sauce, plus some ripped mint leaves.

Enjoy!


Useless Facts

Honey is the only food which does not spoil.

3.9% of all women do not wear underwear.

This common everyday occurrence composed of 59% nitrogen, 21% hydrogen, and 9% dioxide is called a 'fart'.

"Evaluation and Parameterization of Stability and Safety Performance Characteristics of Two and Three Wheeled Vehicular Toys for Riding." Title of a $230,000 research project proposed by the Department of Health, Education and Welfare, to study the various ways children fall off bicycles.









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