Woodlands Fitness Centre

The Woodlands newsletter: Monday 17th January 2022

Monday 17th January 2022

Hi,

Take a look around - TV ads, social media, even adverts on the streets and buses are simply shouting how easy and fast transforming your body is.

In January we endured the ads about 'New Years resolutions' and in September all you can see are post and adverts about 'Back from holiday - back on track resolutions'.

What it usually does, it provokes guilt and anxiety, leading to low self esteem and frustration. It really doesn't matter what the ad tries to sell, as it sells a bunch of those negative feelings in addition to the products or services it promotes.

All these ads from fitness supplements companies simply shout how easy it is to pop a pill and get such an amazing physique as the model on the ad.

Don't be fooled: there is no magic pill to help you get fit overnight.

There is no easy way to achieve something truly valuable, such as a healthy and fit body.

Start exercising. Join a gym.

Lift weights.

Do some HIIT.

Take the stairs instead of the elevator.

Go for a walk.

Choose a healthier meal on lunch today.

As Nike keep saying, just do it! And keep doing it.

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

But first, here are our opening times, links to our website, some prices 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 3)

This article continues from last week. Here's an example of a 4-day Tabata weight workout:

Rest 1-2 minutes between exercises. Take no rest between rounds.

Monday: Shoulders & Calves:

Front delts:
Overhead dumbell presses: 8 x 20 seconds work : 10 seconds rest
Medial delts:
Dumbbell lateral raises: 8 x 20 seconds work : 10 seconds rest
Rear delts:
Rear delt dumbbell flyes: 8 x 20 seconds work : 10 seconds rest
Traps:
Barbell shrugs: 8 x 20 seconds work : 10 seconds rest
Calves:
Standing calf raises: 8 x 20 seconds work : 10 seconds rest

Tuesday: Rest

Wednesday: Chest & Biceps

Chest:
Incline barbell bench press: 8 x 20 seconds work: 10 seconds rest
Flat dumbell bench press: 8 x 20 seconds work : 10 seconds rest
Dumbbell chest fly: 8 x 20 seconds work : 10 seconds rest
Biceps:
Barbell curls: 8 x 20 seconds work : 10 seconds rest
Incline dumbbell curls: 8 x 20 seconds work : 10 seconds rest

Thursday: Quads & Hams

Quads:
Squats/Leg press: 8 x 20 seconds work : 10 seconds rest
Leg extension: 8 x 20 seconds work : 10 seconds rest
Hams:
Semi stiff leg deadlifts: 8 x 20 seconds work : 10 seconds rest
Lying leg curl: 8 x 20 seconds work : 10 seconds rest
Abs:
Fitball Crunches: 8 x 20 seconds work : 10 seconds rest

Friday: Back & Triceps:

Back:
Pulldowns (wide): 8 x 20 seconds work : 10 seconds rest
Pulldowns (narrow): 8 x 20 seconds work : 10 seconds rest
Seated rows: 8 x 20 seconds work : 10 seconds rest
Triceps:
Close grip bench press: 8 x 20 seconds work : 10 seconds rest
Rope pulldowns: 8 x 20 seconds work : 10 seconds rest

Saturday: rest

Sunday: rest

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


Full fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time. Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.

Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

Generally speaking, it's really easy to find healthy foods to include on a weight loss diet. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices. Along with moderation and regular exercise (including resistance training!), eating these nutritious foods should help you lose fat and live a much healthier life.


Recipe of the week: Normandy pork with apples & cider

Ingredients:

2 tbsp rapeseed oil or olive oil
600g pork shoulder or pork cheeks, fat and sinew trimmed, cut into chunky pieces
1 large onion, chopped
2 carrots, cut into chunky pieces
2 celery sticks, cut into chunky pieces
200g pack smoked bacon lardons
250ml dry cider (or use 100ml apple juice mixed with 3 tbsp cider vinegar and 100ml water)
2 eating apples (we used Braeburn), cored and cut into chunky pieces
1 chicken stock cube
1 bay leaf
3-4 thyme sprigs, plus extra to serve (optional)
140g crème fraiche
1-2 tbsp Dijon mustard, plus extra to serve (optional)
1-2 tsp cornflour, optional
Mashed potato and greens, to serve

Method:

Heat half the oil in a large pan and brown the meat in batches. Don't overcrowd the pan, and only turn the meat when it has a deep brown crust on the underside, as this will add lots of flavour to the stew.

When one batch is cooked, tip it into the slow cooker and continue with the next batch, adding more oil as you need it.

When all the meat has been transferred to the slow cooker, add the onion, carrots and celery to the pan and cook for 5-10 mins to just soften, scraping any meaty bits up from the bottom of the pan. Tip the veg into the slow cooker.

Add the lardons to the pan and fry until crispy. Pour in the cider, bubble for 1 min, again scraping the bottom of the pan, then tip the cider and lardons into the slow cooker too. Add the apples, stock cube and herbs to the slow cooker, pour in 400ml water, season well and turn the heat to Low.

Cover with the lid and cook for 6-8 hrs until the meat is very tender.

If you don't have a slow cooker then you should buy a slow cooker. If you don't want to buy a slow cooker - perhaps because you have a fear of slow cookers - then tip all the ingredients back into the pan, cover with a lid and cook for 3 hours over a low heat, stirring every now and then to prevent it from catching on the bottom. You may have to add a splash of water during cooking if the sauce looks dry.

Turn your slow cooker up to High. Add the crème fraîche and mustard to the stew and check the seasoning. If the sauce is thin, you can thicken it with the cornflour - ladle 2 spoonfuls of the sauce into a pan and bring to a simmer, mix the cornflour with 1-2 tsp cold water to make a paste, then stir it into the sauce.

Once thickened, return the sauce to the slow cooker and cook for 10 mins more on High, stirring occasionally (or for 5 mins on the hob). Serve with mashed potato, greens and extra mustard and thyme, if you like.

Enjoy!





Things to consider

Build anticipation:

This will sound hard, and many people will skip this tip. But it really works. It helped me lose weight after many failed attempts. If you find inspiration and want to do a goal, don't start right away.

Many of us will get excited and want to start today. That's a mistake. Set a date in the future - a week or two, or even a month - and make that your Start Date. Mark it on the calendar.

Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.

Calorie deficits:

Past research has shown that there are roughly 3,500 calories in 1 lb of body fat. This has led many people to believe that if they want to lose 1 lb of body weight, they just need a reduction of 3,500 calories.

For example, this would mean losing 500 calories each day to lose 1 lb of body fat in a week. Though weight loss and human metabolism are much more complex than this basic calculation, it is clear that a deficit in calories is necessary for weight loss.

However, the length of time it takes to lose a specific amount of weight varies among people.

Keep adding weight:

Obviously when it is safe to do so.

To keep muscle tension sufficiently high, you must progressively add weight as your body adapts and gets stronger.


Useless Facts

Donald Duck's middle name is Fauntleroy.

The muzzle of a lion is like a fingerprint - no two lions have the same pattern of whiskers.

Caroline "Kirky" Kirk doesn't wear a watch. She decides what time it is.

Steely Dan got their name from a sexual device depicted in the book 'The Naked Lunch'.

Ben Pink's middle name is also Fauntleroy. His full name is Bon Fauntleroy Bon Bon Bon Bons.

The Ramses brand condom is named after the great pharoh Ramses II who fathered over 160 children.






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