Woodlands Fitness Centre

The Woodlands newsletter: Monday 21st February 2022

Monday 21st February 2022

Hi,

Okay, so first off let's give you the Easter Opening times:

Good Friday (15th April):
9am - 2pm
HIIT: 9.30am

Saturday (16th April):
8am - 2pm
As normal.

Easter Sunday (17th April):
8am - 2pm
As normal.

Easter Monday (18th April):
9am - 2pm
Kettlebells: 9.30am

Bank Holiday Monday (2nd May):
9am - 2pm
Total: 9:30am.

Right, now let's get back to talking about exercise and fitness.

Like I wrote last week, your goals should always specific to you and not what society, a partner or some troll on social media thinks you should look like.

As such, it is very important to find your way of transforming your body. It might be 3 months of intensive work. Or it might be 1 year taking it slowly, facing lots of ups and downs.

For others, it might be 1 month of starving yourself (although, not recommended).

Or maybe transforming your body all your life and never getting there.

But who can decide what is right for you?

Only you can find the most effective way, so don't be scared to experiment.

It's much better to experiment and find your path than try following someone else's path (unless you are paying £40+ per hour for a PT of course). Your trainer is there to help you find your way and transform your body into new you!

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: £20
3 months: £23
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


Alcohol and weight loss (part 3)

Alcohol use disorder and weight loss:

The National Institute on Alcohol Abuse and Alcoholism define alcohol use disorder, or AUD, as "a chronic relapsing brain disease characterised by compulsive alcohol use, loss of control over alcohol intake, and a negative emotional state when not using."
Studies have revealed varying results regarding the links between AUD and obesity in men and women. In general, though, heavy drinking does not support healthful lifestyle choices, such as eating a nutritious diet and exercising regularly.

Physical responses to excessive alcohol use can prompt cravings for fat and sugar, which further interfere with weight loss.

Drinking alcohol may impair the body's ability to recover after a workout, so people with AUD may find that they have a reduced ability to burn excess calories with exercise.
AUD can cause feelings of anxiety and depression, which may affect a person's motivation and body image.

To conclude, alcohol is high in calories and may interfere with weight loss. While cutting down on alcohol or not drinking at all will not necessarily produce weight loss immediately, it can be a good first step.

People who wish to continue drinking can opt for wine, unmixed spirits, or low alcohol beer in moderate quantities.

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


The golden rules of Progressive Overload

The Coach uses the principle of progressive overload by carefully increasing the training stimulus without exceeding your bodies capability to recover.

Two rules are crucial in order for progressive overload to be as optimal as possible:

1). Only increase one thing at a time:

Don't up the intensity, increase the volume and perform super slow repetitions all at once. Rather, change one training variable at a time and progress slowly, but steady without overstressing the system.

2). Increase volume before intensity:

Volume is the amount of reps and sets you perform. Intensity is the resistance, either your bodyweight or the actual weight on the barbell.

In order to manage fatigue and decrease the risk of under-recovery, we overload on volume first, before we increase the intensity.

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


Recipe of the week: One-pan nachos with black beans

Ingredients:

175g yellow or blue tortilla chips
200g fresh tomato salsa
150g medium cheddar , grated
1 red pepper, quartered, cored and finely chopped
400g can black beans, drained
1 avocado, diced
Soured cream, to serve

Method:

Heat oven to 200C/180C fan/gas 6.

Arrange the tortilla chips over two-thirds of the tray, spoon most of the salsa on top and scatter over half of the cheese.


Mix the remaining salsa with the red pepper and beans, and tip onto the empty third of the tray.

Scatter over the rest of the cheese.

Bake for 10-15 mins or until the cheese has melted.

Scatter the avocado over the beans and add dollops of the soured cream to serve.

Enjoy!


Exercise of the week: Dumbbell Squat to Twisting Press

Hold a pair of dumbbells at shoulder height with your elbows bent and your palms facing each other.

Lower down into a squat position, and as you rise up, press the weights overhead and rotate your torso to one side.

Lower back into a squat, then repeat the twist on the opposite side.

This exercise challenges the core and hits the deltoids.

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


Things to consider

Be realistic:

I'm always happy when people come us to take that forward step to getting in shape and feeling great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day.

But that is just not going to happen.

Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects.

If you want to start your journey to having a better body to feel great you can rely on us to help you.

Back and Biceps:

Don't train back the day after biceps. The biceps are heavily involved with pulling/rowing movements used to blast the back. If you work biceps the day before back, your biceps will be fatigued and could limit your back workout productivity.

Eat the Right Foods and Portion Each Meal:

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets.

Sugar from candy will not help you get in shape.

I know right, who'd have thought..?

Empty calories: BAD!

Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Stick to lean meats:

Prioritise meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals.


Little and often:

Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

Strive for at least 150 minutes of exercise per week:

Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however you'd like! Choose what works best for your lifestyle.

Cut your coffee calories:

Cut calories in your morning cup of coffee by skipping the milk and sugar. Instead, try drinking it black or reducing your amount of each.





Useless Facts

A standard slinky measures 87 feet when stretched out.

The highest per capita Jell-O consumption in the US is Des Moines.

Stuart Pearson can make a slinky go upstairs.

There were always 56 curls in Shirley Temple's hair.

When life gives Jo Blackham lemons, she returns them for a refund. Jo will not accept a gift voucher or store credit. She wants the cash.

If a rooster can't fully extend its neck, it can't crow.







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