Woodlands Fitness Centre

The Woodlands newsletter: Monday 30th May 2022

Monday 30th May 2022

Hi,

Believe in yourself!

Do you believe in your ability to bring an idea to fruition?

If the answer is no, you're similar to most other people.

The lack of belief in one's abilities and strengths is a common reason for goal abandonment.

Mindset is everything when it comes to breaking out of the routine and doing everything it takes to pursue something challenging but rewarding.

If you don't think that you're talented enough, strong enough or creative enough to change your life, you will probably go back to the routine practices sooner or later (for most people it would be sooner).

Even if you're handled the best of opportunities to pursue your goal, you'll be hesitant about seizing those. Why? Because you believe that you don't have what it takes in order to be successful.

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


Do you really need weighing scales? (Part 2)

Carrying around excess visceral fat is linked with an increased risk of coronary heart disease, Cancer, Stroke, Dementia, Diabetes, Depression, Arthritis, Obesity, Sexual dysfunction and Sleep disorders.

Fortunately, visceral fat, the Most Dangerous Fat, Is actually the Easiest to Lose. You can't forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle.

Visceral fat responds well to regular exercise, anything that elevates your heart rate. As your body uses fat to fuel exercise, it'll start using up your visceral stores.

Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.

Sleep more, stress less. It's easier said than done, but in order to take care of your physical body, you have to take care of your mental state.

Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night's rest. Remember, it's not just about your health; it's about your happiness, too.

At Woodlands, we focus on resistance training and HIIT as these are the best way to change the composition of your body and reduce body fat.

Weighing scales do not measure the most important things:

1) Fitness level.
2) Energy levels.
3) Confidence.
4) Sense of achievement, which can leave you on a high all day.
5) Happiness.

Taking photos of yourself at different stages of your training are a really good way of monitoring how your body changes. You can see the immediate effect the diet and training has on your body.

Lots of people tend to think that mirrors are a good way of checking but as we all know we can go to, say, M&S changing rooms and we all look super sexy but we get home and check in our own mirror and things could look a little different.

Just focus on becoming fitter and stronger, be happy in yourselves and remember you can be stripping the fat and creating lean muscle and your weight will go up but you will look fabulous.

Everybody's body is different we all change and work out at a different pace, enjoy it and have fun.

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


5 easy steps to make sure your training stays consistent (part 2)

The secret sauce of long term success is....

1). Understanding your minimum effective dose (the least amount of exercise to make progress)

2). Prioritising exercise

3). Getting creative with when, where and how you train

4). Just doing something, even when you're not at your best

5). Planning for maintenance at times - and being okay with it

So there you have it! Okay, so this may seem overly simplified - and maybe it is. But honestly, if you apply these ideas and principles in your life, no matter how crazy it may be, I know, you'll see regular results in your strength and fitness training.

This is a question I get asked quite frequently: how long does it take to see the results of exercise?

Sadly, more than a few of you have probably given up because results weren't apparent quickly enough to provide incentive and generate positive feedback.

Neither Rome nor biceps are built in a day. Be realistic, patient and consistent; change will come!

If you start an exercise program believing that you're going to see significant progress in just a few short weeks, you're setting yourself up for disappointment.

While you'll certainly experience a whole host of short term benefits (better sleep, more energy, increased strength, elevated mood, to name but a few), you're unlikely to notice significant changes to your physique for at least a couple of months.

How rapidly your body responds to a new exercise program depends on a number of factors including;

1). Your goals
2). Where you're starting from
3). How consistent you are:
4). The intensity of exercise:
5). What you're eating:
6). Whether you're getting adequate rest:
7). Genetics:

Now before you go getting all depressed and cancel your gym membership, remember that stopping and starting an exercise program won't get you there any faster.

Focus on the day-to-day challenges of getting to the gym and making wise nutritional choices and before long, you (and everybody else) will be wowed by the results of your efforts!

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


Exercise of the week: Kickstand Deadlift

A staggered-stance or kickstand deadlift can be a helpful progression to the single-leg deadlift.

That's because while you're primarily working the one leg, the other leg still helps you balance. This also allows you to lift heavier than a single-leg deadlift because you're more stable.

Stand with your feet hip-width apart, holding a dumbbell in each hand.

Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. You'll be working your front leg.

Hinge at your hips to lower your body. Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.

Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.

Pause at the top and squeeze your butt. That's 1 rep.

Maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 8-12 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: Pork And Apple Meatloaf Recipe

Ingredients:

1½ lb. ground pork;
1½ cup. apples, peeled and grated;
1 small onion, minced;
1 tbsp. chilli powder;
1 tsp. ground cinnamon;
1 tsp. dry mustard;
7 slices bacon (or more);
Applesauce;
Sea salt and freshly ground black pepper;

Method:

Preheat your oven to 350 F.

Line a baking sheet with parchment.

In a bowl, combine the meat, apples, onion, chilli powder, cinnamon, and season with salt and pepper to taste.

Shape the meat mixture into a loaf on the baking sheet.

Arrange the bacon across the top, and tighten underneath the meatloaf.

Place the loaf in the oven and bake for about 1 hour.

Set the oven to broil and broil for 3 to 5 minutes or until the bacon is crispy.

Serve the meatloaf with the applesauce.

Enjoy


Things to consider

Rest depends on your goals:

Muscles use specific energy systems for very short-duration or high-force activities. The rest periods between sets of resistance training can be changed to achieve certain goals, such as strength or weight loss.

Try 4 to 6 reps with 80-87% of your max:

This will stimulate a lot of overall growth and will give you strength to match. And if that isn't enough, you'll also look more solid and harder, even at rest.

Is Losing Inches Better Than Losing Weight?

In a way, yes it is. Factors such as genetic makeup, gender, and age all determine your body weight. While we all believe that the number on the scale reflects how well we are doing on our weight loss journey, not all weight loss is fat.

Losing inches means that whatever changes you have made in your life, be it on your diet or through exercise are working. Also, keep in mind that these lost inches come with many more health benefits that are much more important than a number on a scale.

Do You have unresolved trauma?

While this is heavy stuff, it's important to be aware of the correlation between abuse and weight gain.

A history of sexual abuse is often linked to weight gain, in particular, and the number of people who have been sexually abused, especially at young ages, is staggering: One in three American women report experiencing some kind of sexual violence in their lifetime, per the National Sexual Violence Resource Center.

Whether you're a child or an adult (and whether or not your history is affecting your weight), there are resources that can help victims of sexual violence or other abuse.

Store Leftovers ASAP

When you're done cooking, portion out just enough for your meal and pack the rest away. Putting your food away ASAP will not only keep it fresh for future meals but it will also deter you from mindlessly nibbling and eating more than the desired portion size.

Same goes for when you're dining out: Ask for a to-go box along with your meal, that way you can pack away the leftovers and aren't tempted to overeat. When noshing on the leftovers at your next meal, you can also experiment with adding some additional fibre or protein to give the dish a nutritional boost.

Little and often:

For many hard-gainers, training a muscle group more frequently, but a lower daily set volume will be more effective. If you are having a difficult time building muscle on a training split, and believe yourself to be a hard-gainer or ectomorph, it is well worth your time to experiment with more frequent training. Training each muscle group twice, or even three times per week with a limited volume might be the key to building more muscle.

Beware of Big Box Stores

Big-box stores such as Costco are great money-savers, but frequenting them to buy groceries can be bad news for your fitness goals. The larger the bottle, bag, or box the food comes in, the larger we think the serving size should be.

To come to that conclusion, researchers surveyed more than thirteen thousand people and found that when confronted with larger packages of cola, chips, chocolate, or lasagna, the shoppers tended to want to serve themselves larger portions.

Be Realistic

Losing weight, gaining strength, boosting endurance and increasing flexibility are all long-term goals — so don't expect to reach ultimate strength in a single week. Be realistic about the goals you set for yourself. For example, see if you can add five more pounds to your shoulder press or shave ten seconds off of your mile time within a month.

Rest and Repeat

Even the most experienced athletes appreciate the importance of rest after a hard workout. Try to get eight hours of sleep every night, take at least one rest day a week and always walk into the gym ready to repeat another solid workout. Once you get into a routine, you'll graduate from your "beginner" status in no time.

Prepare To Succeed:

When it comes to meals, don't be caught off-guard. The more you can plan ahead, the better. Don't get me wrong, you don't need a week's worth of food proportioned out in Tupperware ahead of time in order to be successful. If I leave the house, even if just for a few errands, I always take my next meal or snack with me on the go. You just never know what can come up.
Prepare yourself with bars, shakes, almonds, and other packable, healthy snacks. That way, when you're starving and away from whole food, you won't stop a fast food joint.






Useless Facts

It's possible to lead a cow upstairs but not downstairs.

Whereas Jesus could walk on water, Dave Harper can swim through land.

It was discovered on a space mission that a frog can throw up. The frog throws up its stomach first, so the stomach is dangling out of its mouth. Then the frog uses its forearms to dig out all of the stomach's contents and then swallows the stomach back down.

The very first song played on MTV was 'Video Killed The Radio Star' by the Buggles.

Liz Fix counted to infinity. Twice.

William Marston engineered one of the earliest forms of the polygraph in the early 1900's. Later he went on to create the comic strip Wonder Woman, a story about a displaced Amazon princess who forces anyone caught in her magic lasso to tell the truth








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