Woodlands Fitness Centre

The Woodlands newsletter: Monday 23rd August 2021

Monday 23rd August 2021

Hi,

The 30th August 2021 Bank Holiday opening hours are 8am to 2pm. There will be a Group PT session at 9.30am.

The first article this week is: 20 Minute Workouts (part 1). You can actually get a lot done in 20 minutes. Seriously, you can. Some people think they need to be in the gym for 3 hours. No, that's just silly. Assuming 30-40 seconds of Time Under Tension and similar length rest periods, you could do 17 sets in 20 minutes. 17 sets. That's a lot of work.

The second article this week is: Figure Out The Right Macros For You (part 1).

There's a lot of different thoughts on whether or not to adjust your macro split for your particular body type. The way I look at it is simple: it doesn't hurt to try. You might enjoy eating a lower carb, higher protein diet. Or you might not. Just keep trying to different ratios until you find something you can adhere to. Because, as well all know, it's all about consistency.

The second article this week is: How Does Social Media Affect Our Mental Health?

Yes, there are now 3 articles. People are increasingly living their lives online. There are positive aspects to social media: we can connect with friends or family, or find information online. But we are also subject to bullying or rumour spreading and get unrealistic views of others' lives.

The exercise of the week: Incline Dumbbell Front Lateral raise. This is a great way to work your anterior delts whilst elimating momentum.

The recipe of the week is a Hungarian pork stew.


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 / Group 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 (£120)

4 weeks x 2 per week
8 x 45 mins: £125 (£120)

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



20 Minute Workouts (part 1)

It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today.

You think there's no point in going when you have less than a half hour to workout? So you decide to just skip it and go tomorrow. You can do two body parts to make up for it. Not So Fast! You Can Get It Done!

This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

20 minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don't waste time at the gym: If you spend your precious moments in the gym socializing or messing about with your time, then you are not benefiting from these at all. Say "hi" and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

More next week....

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


Figure Out The Right Macros For You (part 1)

Starting to track your macros can be a bit overwhelming at first.

How many calories do you need?

Which macronutrient ratio is right for you?

Finding the exact right ratio takes time and tweaking, but here's a simple how-to to get you started.

First, calculate how many calories you need

Before you start calculating your ratio, you'll want to know how many calories you need to sustain your current activity levels. Download this handy macro calculator spreadsheet, then enter your weight, height, age, and activity level to get to the total number of calories you need everyday.

Next, find your macronutrient ratio:

There's a wide world of thoughts on which macronutrient ratio is best. Some say that each body type responds differently to macronutrients, so calculating based on your body type can be a great way to find your macros. Keep in mind that most people don't strictly adhere to one body type.

You can read more on body type here:

Ectomorph:

Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a fast metabolic rate. A good starting ratio is 25% protein, 55% carbs and 20% fat.

Mesomorph:

Mesomorphs are naturally muscular and athletic. They have a moderate carb tolerance and metabolic rate. Mesomorphs should start at a 30% protein, 40% carb, 30% fat ratio.

Endomorph:

If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

This article carries on next week...

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


How Does Social Media Affect Our Mental Health?

According to some Health experts, sitting is the new smoking.

Given the number of diseases to which sitting is linked, and the number of people it apparently kills every year, sitting is one of the worst things we can do for health.

But possibly as concerning is the thing that we often do while we're sitting: Mindlessly scrolling through our social media feeds when we have a few spare minutes (or for some, hours).

And as we probably know intuitively, and as the research is confirming, it's not the best habit when it comes to our collective psychology.

Social Media Affects Our Mental Health in the following ways:

1). Social Media is addictive

2). Social Media is triggers more sadness, less well-being

3). Comparing our lives with others on social media is mentally unhealthy

4). We think Social Media will make any of us feel better

5). We think having more friends on social media mean you're more social

The American Academy of Pediatrics has warned about the potential for negative effects of social media in young kids and teens, including cyber-bullying and "Facebook depression." But the same risks may be true for adults, across generations.

There are numerous studies that show that social media isn't very good for our mental well-being, and in some ways, it can be pretty damaging.

This article carries on next week...

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


Exercise of the week: Incline Dumbbell Front Lateral

Lie face down on a 30-degree incline bench with your chest supported and chest up.

Grasp dumbbells in each hand and let the dumbbells hang down to both sides. Your arms should be straight with your palms facing each other.

Raise your arms to the front until they reach shoulder height, keeping your palms facing the floor

Return to the start position under control.

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: Hungarian pork stew

Ingredients:

40g/1½oz lard
1 large onion, thinly sliced
2-3 tbsp paprika
1.8kg/4lb pork steak, diced
1 tsp tomato purée
1 green pepper, thinly sliced
3 medium tomatoes, sliced
Salt and freshly ground black pepper
1 tbsp cornflour

Method:

Heat the lard in a lidded frying pan, add the onion and fry for five minutes, or until softened.

Remove the pan from the heat and stir in the paprika, adding more or less to taste.

Add the pork and a splash of water. Simmer over a low heat for about 5 minutes.

Add enough boiled water to cover the meat, bring back to the boil and add the tomato purée, green pepper and tomatoes.

Season with salt and freshly ground black pepper.

Cover with a lid and simmer for 1 hour or until the pork is tender.

To thicken the sauce, mix the cornflour and two tablespoons of cold water to form a paste, then stir into the stew.

Bring to the boil again to thicken. Check the seasoning, and season with salt and freshly ground black pepper to taste.

Serve the stew with creamy mashed potato, or macaroni.

The dish also goes well with finely sliced cucumber which can be lightly pickled with a splash of white wine vinegar and a sprinkling of caster sugar.

Enjoy!


Useless Facts

"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.

Babies are born without kneecaps. They don't appear until the child reaches 2-6 years of age.

Meteorologists claim they're right 85% of the time (think about that one!)

In 1980, a Las Vegas hospital suspended workers for betting on when patients would die.







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