Woodlands Fitness Centre

The Woodlands newsletter: Monday 31st January 2022

Monday 31st January 2022

Hi,

Visualisation is key.

Imagine your body after transformation.

Think about it every morning, think about your new body with every glass of water you take, imagine it before ordering something in a restaurant or a bar.

The more you think of it, the more realistic it will seem and the more dedicated you are going to become.

Imagine how you feel inside your new body, what clothes you choose to wear.

Where would you go and what activities would you take on?

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


Benefits of Intermittent Fasting (part 2)

There are many variations of Intermittent Fasting, with some approaches being more extreme than others. It's worth noting that there is still a lot for us to learn about this method, including what the optimal fasting pattern and calorie limit is.

If you're considering this form of diet, you should first consult your GP or medical practitioner to confirm it is appropriate and safe for you.

Many people find that a moderate fast, finishing all food by 7pm in the evening and then waiting until 8am the next morning before eating breakfast can offer a more sustainable approach, while still reaping some of the perceived benefits.

Who should be more careful when considering Intermittent Fasting? If you are pregnant, breast-feeding, diabetic or have a condition that requires you to keep a close eye on your blood sugar levels you should avoid fasting. In addition to this, some groups of people are at greater risk of the negative effects associated with fasting.

Such effects might include, but are not limited to, headaches and dizziness, an inability to concentrate, flare-ups of a long-standing health condition like gout or an alteration in the way certain medications are absorbed and used by the body. Vulnerable groups may include the elderly, the young (under 18 years of age), those who are on medication, those who have a low body mass index (BMI) and those with emotional or psychological issues around food, including any history of eating disorders.

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


Fuelling Your Body

Another reason that people fail is they don't know how to eat properly. If you are going to go to the gym to work out, you've got to fuel your body.

On paper, losing weight is simple; we need to create a calorific deficit which means burn off more calories than we take in. However, losing weight and losing fat are two very different things and can easily get mixed up.

The majority of people are impatient and want to lose weight fast. Since they have little or no knowledge of diet, nutrition and how metabolism works, they think that by starving themselves, or eating as little as possible will make them lose fat quickly and give them the body they desire.

This will result in a quick weight drop - but most of the weight lost will be water, muscle and a very small portion of fat. For every 1g of glycogen burned off, 3g of water is lost. This can result in a steep drop in weight rather quickly.

The next point to consider is the breakdown of muscle tissue. There are 9 essential amino acids which our body can't synthesise so they must be sourced through diet.

In order for muscle maintenance and tissue turnover to take place, amino acids must be present otherwise muscle breakdown will occur.

Since carbohydrate stores are low the body converts amino acids into glucose via gluconeogenesis which takes place in the liver. This will also result in loss of lean body mass.

Here is where the vicious cycle begins. Since muscle burns more calories and to some extent controls the speed of your metabolism, as your muscle mass decreases, your calorie needs also decrease and your metabolism slows down.

After just a few days of heavily restricted calorie intake, your body will go into starvation mode in order to survive, which means it will hold on to its fuel supplies (fat) for dear life.

Diet is the most important factor in losing excess unwanted fat. In order for our body to let go of stubborn fat stores it must be given the right nutrients at the right time.

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


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, tip all the ingredients back into the pan, cover with a lid and cook for 3 hrs 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

Commit publicly:

None of us likes to look bad in front of others. We will go the extra mile to do something we've said publicly. For example, if you want to run your first marathon, you could start writing a column about it in your local newspaper.

The entire population of Matlock or Bakewell could know about you goal. You can't then back down, and even though your motivation came and went, you would stick with it and complete it.

Now, you don't have to commit to your goal in your local newspaper, but you can do it with friends and family and co-workers, and you can do it on your social media accounts if you have one.

Just hold yourself accountable! Don't just commit once, but commit to giving progress updates to everyone every week or so.

Don't use too much weight:

And don't add too much weight too soon - can decrease tension on the target muscle because you compensate with other muscles or use
momentum.

Go Deep:

Half rep squats, unless you have a science backed rationale for doing them, make me seethe.

Of all the factors I think hold people back when it comes to adding size to the quads, adequate range of motion is one of the biggest. So many trainees go only halfway down, sometimes even less, on squats, leg presses and hack squats.

You'll never maximise quad mass doing half squats. On each and every rep, you should reach the point at which your thighs are parallel to the floor on squats, or parallel to the machine platform on leg presses and hack squats.

And I'm a huge fan of going past parallel from time to time - almost to where my glutes would touch the backs of my ankles - even if it means going a bit lighter in weight.


Exercise of the week: the behind-the-neck bicep curl

Attach a straight bar handle to the high pulley of a cable machine, grasp the handle in both hands,

Squeeze your shoulder blades together to lock your arm in place.

Squeeze your biceps and then curl the handle up toward the back of your neck, not allowing your elbow to point forward.

Hold the contraction for 1 to 2 seconds, then lower the weight slowly back down.

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


Useless Facts

The letters KGB stand for Komitet Gosudarstvennoy Bezopasnosti.

The word "dexter" whose meaning refers to the right hand is typed with only the left hand.

Lesley "Chow" Short can tear a Facebook page.

To "testify" was based on men in the Roman court swearing to a statement made by swearing on their testicles.

Facetious and abstemious contain all the vowels in the correct order, as does arsenious, meaning "containing arsenic."

When Sam "Wasps" Smith plays pacman, the ghosts run away from her.

The word "Checkmate" in chess comes from the Persian phrase "Shah Mat," which means "the king is dead."








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