Woodlands Fitness Centre

The Woodlands newsletter: Monday 3rd January 2022

Monday 3rd January 2022

Hi,

Let's get this straight: transforming your body won't be easy, but it will be definitely worth it.

Body transformations may vary depending on the goal a person is trying to achieve: it can be weight related (if you want to lose or gain some kilos), muscle mass related (if you want to gain muscle mass) or health related - get fitter, faster or stronger.

Professional personal trainers know some tips and tricks, how to make this process smoother for their clients, so definitely consider getting some help.

It would be so much easier if someone would define what body transformation actually is.

Actually, there is no straightforward answer to that!

As each person is different, the concept of body transformation also depends on unique individual factors. For some people, body transformation might mean losing 30 kg of fat, gain 10 kg of muscle mass or do both, while for others losing 2 kg of fat is more than enough and makes a lot of difference.

This perfectly illustrates that single explanation cannot clarify such a complex concept.

Losing weight can reduce your risk of some potentially serious health problems. This clearly represents the importance of transforming your body. Staying active is the best way to live long, so why wait?

Begin your body transformation now.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here's some prices, opening times, links to our website and more...


Gym Only memberships:

Joint/Student (per month):

12 months: £22
3 months: £24
1 month: £26

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Unlimited Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Unlimited PT membership offers an appointment controlled personal training system where a personal trainer will train up to 6 members at any one time.

We offer a variety of group exercise sessions throughout the day to help you achieve you build fitness, strength, co-ordination and flexibility whilst burning fat.

Group sessions are strictly limited to 6 people:

* There are 36 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* We also offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal 45 minute 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:
www.woodlandsfitnessrowsley.co.uk/group-exercise


Unlimited PT membership prices:

Joint/Student:

12 months: £32pm
3 months: £34pm
1 month: £36pm

Single:

For single prices, please check our special offers:
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: £46
1 month: £49

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 (£160)

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:

Group 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 - 8.45pm
Tuesday: 8.30am - 8.45pm
Wednesday: 7.30am - 8.45pm
Thursday: 8.30am - 8.45pm
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


Weight training with Tabata to burn more fat (part 1)

When it comes to lifting weights, it's all about the number of sets, reps, and the weight used.

Lifting at the gym is ideal, but sometimes, when results seem to plateau, you need to think outside the weightlifting box.

That's why I constantly mix things up with my unique programming approaches. One way to take weight training outside the box and take the muscle burn to new levels is with Tabata interval training.

What is Tabata Interval Training?

It's a method of interval training where you alternate 20 seconds of exercise with 10 seconds of rest for eight cycles. This circuit-style training isn't just for cardio; it can be adapted to any exercise for any muscle group. Leave it to me to design a Tabata interval weight training program that's so effective yet so brutal that you'll thank me while hating me.

The extremely short rest periods and seemingly constant reps with Tabata protocol make it a perfect way to melt off fat. Despite the lighter weight you'll use, Tabata can also take your muscle growth to new heights. Doing very high reps with light weight for short periods can help you blow past plateaus and stack on some serious lean muscle. The extremely short rest periods and seemingly constant reps with Tabata protocol make it a perfect way to melt off fat.

How can Tabata help you?

Tabata enhances endurance and boosts your body's ability to burn more fat. It enhances explosive energy—the kind you'd use in a typical set of bench presses—it can help you increase your rep range or max weight. That spells muscle growth, but the benefits don't end there.

Because Tabata calls for fairly high reps and very short rest periods between sets, you increase the amount of blood vessels you have feeding your muscle fibers. This helps to get more nutrients, oxygen, and anabolic hormones to your muscles. These added nutrients means your muscles will have more energy during workouts and better recovery and growth after the workout is over.

The best benefit of all may be the fact that because you're essentially training anaerobically and aerobically with Tabatas, you can nix the cardio if you want to. Or you can really maximize fat burning by adding 4-8 full-body exercises at the end of each Tabata Weight Blast Workout. Of course you'll do these full-body exercises Tabata style.

More next week...

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


Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.

Because of its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss.

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

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


Exercise of the week: Barbell Step-Up

This exercises works the gluteus
Maximus / medius, quadriceps. Hamstrings gastrocnemius, and the tibialis anterior. So, pretty much most of the muscles in the leg.

Stand in front of a box (6 to 24 inches high) with feet shoulder-width apart & pointed straight ahead.

Draw abs in & activate glutes.

Step onto a box with one leg keeping foot pointed.

straight ahead & knee lined up over mid foot.

Push through heel & stand up straight.

Step off the box maintaining optimal alignment.

Repeat on other leg

Do 3-4 sets of 8-12 reps per leg.

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


Recipe of the week: fish soup

Ingredients:

1 tablespoon olive or vegetable oil
1 teaspoon finely chopped garlic
2 medium stalks celery, coarsely chopped (1 cup)
1 medium onion, coarsely chopped (1/2 cup)
1 tablespoon chopped fresh parsley
1 dried bay leaf
2 cans (28 ounces each) Italian-style plum tomatoes, undrained
2 cans (14 ounces each) vegetable or chicken broth
1 cup dry white wine or vegetable broth
1 ½ pounds assorted fish fillets (such as bass, cod, haddock, ocean perch or red snapper), cut into 2-inch pieces
1 ½ teaspoons salt
1/2 teaspoon pepper
Grated lemon peel, if desired

Method:

Heat oil in 5- to 6-quart Dutch oven over medium heat.

Cook garlic, celery, onion, parsley and bay leaf in oil 5 to 6 minutes, stirring frequently, until celery is crisp-tender.

Stir in tomatoes, broth and wine.

Heat to boiling over high heat; reduce heat to medium-low.

Cover and simmer 20 minutes, stirring occasionally.

Stir in fish, salt and pepper. Cover and simmer 8 to 10 minutes or until fish flakes easily with a fork.

Remove bay leaf. Top the soup with lemon peel.

Enjoy!


Things to consider

Find inspiration:

Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. Google your goal and read success stories.

Time under tension:

Time under tension is the duration of time you generate tension with the challenged muscles while performing an exercise.

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.

Be motivated:

Most people who get great results from following the training of their favorite expert do so because it motivates them and makes them train harder. It's not because the program is magical.

Train using weights:

This is a must. Don't make the mistake of jumping on the 'light weights burn fat' bandwagon. Why? Because this propels you down the path to fat and muscle loss - which will leave you looking small, feeling weak and quite frankly being skinny fat. You know, the not enough muscle to be lean but also too much fat to lean look skinny look.

Yes, Skinny fat.

If you don't want your body to think you don't need your muscle mass and start using it for fuel you need to give it a reason to hold on to it.

If you don't give your body a reason to hold on to muscle mass, your body will start using it for fuel. This is a fact. HIIT sessions are not enough.


Useless Facts

The dot over the letter 'i' is called a tittle.

Jeremy Brook can hit you so hard your blood will bleed.

Ingrown toenails are hereditary.

"Underground" is the only word in the English language that begins and ends with the letters "und"

Sue Tinkler sleeps with a pillow under her gun.

The longest word in the English language, according to the Oxford English Dictionary, is: pneumonoultramicroscopicsilicovolcanoconiosis..





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