Woodlands Fitness Centre

The Woodlands newsletter: Monday 2nd May 2022

Monday 2nd May 2022

Hi,

There might be 5 main reasons people give up on their goals too early.

How long are you willing to pursue your dream? The truth of the matter is that most people will give up within a short time period because of complications or because the goal appears to be more challenging to attain than originally anticipated.

Research suggests that only eight percent of people achieve their goals. This being said, what are these eight percent doing differently from the 92 percent that never get there?

According to researchers, they begin with a very specific goal and they rely on a powerful support system to get through the challenging times.

Giving up is so common that it's essential to analyse the reasons why most people fail.

Here are a few of the key issues and complications that make so many individuals give up on their goals way too soon:

1).Lack of Discipline
2). Putting Too Much Power in the Hands of Somebody Else
3). Daily Distractions
4). Not Believing Enough in One's Capabilities
5). A Single Failure is Seen as the End of All Things

I'll cover these over the next five newsletters.

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: £27

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: £30pm
3 months: £33pm
1 month: £37pm

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


Movement patterns horizontal push and pull exercises (part 2)

This article carries on from last week.

Let's take a look at which exercises fit the movement patterns below:

Quad Dominant
Hip/Hamstring Dominant
Elbow Flexion
Elbow Extension

This should affect your exercise selection, and why movement patterns play a key role in preventing injuries and imbalances.

Quad Dominant Exercises:

A quad dominant exercise is any exercise where the primary mover is your quadriceps (think squats).

The most common examples of quad dominant movements are:

Back Squats (wide or narrow stance)
Front Squats (wide or narrow stance)
Zercher Squats (wide or narrow stance)
Hack Squats (barbell or machine)
Box Squats (barbell back squat, barbell front squat, Goblet)
Feet elevated Trap bar squats
Step Ups (Forward, side, dumbbell, barbell back squat, barbell front squat, Goblet)
Bulgarian Split Squats (dumbbell, barbell back squat, barbell front squat, Goblet)
Lunges (forwards, backwards, static, dumbbell, barbell back squat, barbell front squat, Goblet, Zercher)
Deficit Reverse Lunges (dumbbell, barbell back squat, barbell front squat, Goblet, Zercher)
Leg Press (feet high, feet low, feet wide, feet narrow, single leg)
Leg extension (both legs, single leg)

Hip/Hamstring Dominant Exercises:

A hip/hamstring dominant exercise is any exercise where the primary mover is your hamstrings, glutes, or posterior chain as a whole (think deadlifts).

The most common examples of hip/hamstring dominant movements are:

Deadlifts (Standard, Romanian, Stiff leg, Sumo, Trap bar, Deficit, Snatch Grip, Kickstand, Stork)
Glute-Ham Raises
Hip Thrusts (two leg, single leg)
Glute Bridges (two leg, single leg)
Hyperextensions
Pull-Throughs
Good-Mornings
Leg Curls (lying or seated, two leg, single leg)

Elbow Flexion Exercises:

An elbow flexion exercise is any exercise that involves moving a weight towards you by flexing at the elbow (think bicep curls).

The most common examples of elbow flexion movements are:

Standing Biceps Curl (barbell, dumbbell, EZ bar)
Seated Biceps Curl (standard, hammer grip, alternating or both arms)
Preacher Curls (barbell, single arm dumbbell, EZ bar)
Cable Curls (rope, straight bar, EZ bar attachments)

Elbow Extension Exercises:

An elbow extension exercise is any exercise that involves moving a weight away from you by extending at the elbow (think triceps extension).

The most common examples of elbow extension movements are:

Lying Triceps Extension (Barbell, Dumbbell, EZ bar, flat, incline)
Triceps Cable Press-Downs (rope, straight bar, V-bar attachments)
Overhead Triceps Extension (Barbell, Dumbbell, cable, single arm)

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

Next week I'll talk about Accessory Movements.


Do you Need to Worry About Eating Complete Proteins? (Part 2)

Including a wide variety of plant foods such as legumes, lentils, nuts, seeds and whole grains on a daily basis will allow for you to get the complete protein you need. These foods also provide additional benefits in the form of vitamins and minerals.

Here are the top sources of plant protein:

Cooked legumes:
17g in 1 cup cooked lentils
16g in 1 cup cooked chickpeas
12g in 1 cup cooked black beans
Soy
17g in 1 cup edamame
15g in 3 oz. tempeh
7g in 3 oz. firm tofu

Nuts and seeds:

9g in 1 oz. hemp seeds
8g in 1 oz. pumpkin seeds
7g in 2T nut butters
6g in 1 oz. almonds
5g in 1 oz. chia seeds

Cooked grains:

8g in 1 cup cooked quinoa
4g in 1 cup cooked oatmeal
Cooked vegetables
5g in 1 cup spinach
4g in 1 cup Brussels sprouts
2g in 1 cup broccoli

So how much protein do I actually need?

A general recommendation for healthy adults is to eat at least 0.36 grams of protein per pound of your body weight each day — but you may need more depending on your activity level and general health.

For example, a 140-pound woman who's running 20 miles a week and lifting weights three days a week probably needs more protein than someone of the same weight who gets their exercise from walking four days a week.

If you have questions about your specific protein needs, a registered dietitian can help you determine the best amount for you.

Another important thing to remember is that timing matters. We can only absorb about 25 to 40 grams of protein per sitting, so making sure to space out protein intake throughout the day is important.

Unsure if you're overdoing it? Use your hand as a guide — an appropriate serving of protein is generally about the size of the palm of your hand.

And if you're worried you're not getting enough? There are many protein powders you can supplement with in your smoothies that use combinations of hemp seed protein, pea protein and rice protein, which have higher percentages of all the amino acids we need.

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


Exercise of the week: Shrimp squat

Stand tall and grab one foot with the hand on the same side, pulling it towards your glutes.

Put your other hand out for balance and bend your standing leg to lower your other knee until it just touches the floor, then drive back up.

Go super-slow on the final rep.

This is very tough. Make it easier by releasing your foot - or harder by holding your foot with both hands.

Pause briefly and reset your position before beginning the next repetition.

Maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 5-10 repetitions on each side.

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


Recipe of the week: Slow cooker burrito bowls

Ingredients:

1 onion, diced or thinly sliced
1 bell pepper (I used yellow), diced
1 mild red chilli, finely chopped
400 g tin black beans, drained (240g, or ~ 1 1/4 cups, when drained)
215 g uncooked brown rice (~ 1 cup)
400 g tin chopped tomatoes (~ 1 1/2 cups)
150 ml water (~ 1/2 cup)
1 tbsp chipotle hot sauce (or other favourite hot sauce)
1 tsp smoked paprika
1/2 tsp ground cumin
Salt
Black pepper

To serve, your choice of:

Grated cheese, fresh coriander (cilantro), chopped spring onions, sliced avocado, sour cream, guacamole, etc.

Instructions:

Add all the burrito bowl ingredients (not toppings) to a slow cooker - mine is 4.5 litres. Mix well.

Cook on low for around 3 hours. Or until the rice is cooked.

Serve hot with your choice of toppings.

Enjoy


Things to consider

Don't discount the power of dips and pull-ups:

Though these exercises are bodyweight exercises, the dip is known as the upper body squat for it's overall muscle-building effectiveness, and pull-ups are an amazing back blaster. If these exercises get easy, use a weight belt, and add resistance.

Are you drinking too much alcohol?

Not to be a killjoy, but your bi-weekly happy hour could also be interfering with your goals. Alcohol is connected to weight gain for a few reasons: For one, it contains empty calories (which can grow astronomically high when you start drinking cocktails), and two, it changes your relationship with food.

People typically eat more when they drink because their appetite is increased and they stop paying close attention to calorie consumption. Drinking alcohol may also negatively change the way your body burns fat.

20 minutes can be enough:

20 minutes of exercise is better than nothing. Any and every bout of physical activity/exercise contributes to a fitter, healthier - and, very likely, happier - you! Please don't fall into the trap of thinking you need to be in the gym for 2+ hours a day. No need.


Useless Facts

Walt Disney was afraid of mice.

The easiest way to determine Sam Woodward's age is to cut him in half and count the rings.

The site with the highest number of women visitors between the age of 35 and 44 years old: Alka-Seltzer.com

The king of hearts is the only king without a mustache.

Pearls melt in vinegar.

Amanda Blackshaw is afraid of Walt Disney.








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