Woodlands Fitness Centre

The Woodlands newsletter: Monday 10th January 2022

Monday 10th January 2022

Hi,

After deciding to transform your body, you have to clearly evaluate your current physical state and envision the goal which you will try to achieve.

Keep in mind that we perceive our own body image differently than others perceive us, so the definition of your body transformation has to be decided by you.

And this is the thing that you most probably won't hear from a personal trainer.

Hundreds of people on TV, social media, magazine covers and even personal trainers can make you believe that there is one ideal physique for everyone. Don't rely on such information - even if you are able to achieve this 'ideal physique', it will be enormously hard to maintain.

Many people are struggling with strict nutrition plans and heavy exercise sessions which make them look and feel drained. Eventually - at some point - they give up. Don't allow this happening to you and choose your goals wisely!

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 2)

This article follows on from last weight's article about Tabata Interval Training with weights.

Tabata is 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.

Perform 2-4 exercises per muscle group. Each exercise is done for 8 sets of 20 seconds, with the goal of getting as many reps as possible in those 20 seconds. You rest only 10 seconds between the 20-second sets. Once you complete 8 sets, you rest for 1-2 minutes or, if you have a training partner, rest for the 4 minutes it takes him or her to complete the 8 sets. Then move on to the next set.

Timing can be tricky if you train solo. I suggest you try the Gym Boss. It allows you to set interval times and beeps to let you know when the 20-second set is over.

Make Sure You Use Sufficient Weight

I suggest you start light and work your weight up each week. If you find a weight which allows you to complete 20 seconds of reps for the first five or six sets, but leaves you at failure for the last two to three sets, stick with it. This way, you can set a goal to complete the 20 seconds of reps for all eight sets before moving on to a heavier weight.

Your goal should be to increase the weight you use or the number of reps you complete in those 4 minutes each week that you follow the Tabata Weight Blast Program. I suggest you follow my Tabata based weight training program for about 3-6 weeks before returning to a more normal style of straight-set training.

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.

More next week...

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


Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

What's more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat.

Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

It's not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides.

Extra virgin olive oil is worth mentioning here, as it's probably one of the healthiest fats on the planet.

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

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


Exercise of the week: Bear Crawls

How to do it:

Find a spot on the floor where you have around 10m of empty space

Go onto your hands and knees, with your weight on your palms and toes

Lift your knees off the ground and keep your back flat with a braced core

Move your right hand and left foot forward at the same time to start moving and vice-versa

Look ahead of you and keep your core braced

Why: because bear crawls smoke your core, shoulders and quads. It can also be used as a mobility aide or part of your warm-up. Win-win. And Chris Hemsworth does them and he's Thor.

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


Recipe of the month: Pork Tenderloins with Pears & Roasted Butternut Squash

Ingredients:

1 Pork Tenderloin
2 Asian Pears
1 Small onion, chopped finely
1 cup chicken stock
Sea salt and Black pepper for seasoning
2 Butternut squash, cubed
½ apple, cubed
1 red onion. Finely chopped
½ tsp nutmeg
½ tsp, cinnamon
3 tbsp ghee

Method:

Set your oven to 400F

Placed cubed squash, apple and onion with the ghee in a baking dish.

Sprinkle the ingredients with the cinnamon, nutmeg and salt and pepper to taste.

Place in the pre heated oven for 30 mins.

To prepare the pork:

Melt cooking fat in a skillet, season the pork to taste.

Brown pork on both sides

Add the pears, onion and garlic, cook for 3 - 4 minutes

Add the chicken and stock and bring to the boil.

Then turn down and simmer for 15 -20 minutes.

Slice pork and serve.

Enjoy!


Things to consider

Get excited:

This sounds obvious, but most people don't think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don't feel motivated?

Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I've learned that by talking to others about it, reading as much about it as possible, and visualising what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal.

Once I've done that, it's just a matter of carrying that energy forward and keeping it going.

Realistic weight loss:

To lose 1 lb of body fat per week, people will need to have a deficit of around 500 calories per day. They can achieve this by consuming roughly 500 calories fewer than they are currently, by burning an extra 500 calories per day with exercise, or a combination of the two.

What is the primary stimulus for muscle growth?

Muscle tension - especially muscle tension while lengthening the muscle's fibres - is the primary stimulus for muscle growth.

Rest between sets:

Many people can perfect their form and progress in their training program with 1-2 minutes of rest between sets. When working toward your strength goals, force production and training volume are important, but so is rest between sets.

Rest between sets should allow enough recovery to reintroduce the stimulus while maintaining good form. Depending on your goals, you can shorten or lengthen your rest intervals for the best result.


Useless Facts

The longest place-name still in use is: Taumatawhakatangihangakoauauotamateaturipukakapikimaungahoronukupokaiakitnatahu, a New Zealand hill.

An ostrich's eye is bigger than its brain.

When Toby Wallace works out he doesn't get stronger; the machine does.

Alfred Hitchcock didn't have a belly button. It was eliminated when he was sewn up after surgery.

Telly Savalas and Louis Armstrong died on their birthdays.

Nikky Cooper wears sunglasses so that her eyes won't hurt the sun.







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