Woodlands Fitness Centre

The Woodlands newsletter: Monday 6th June 2022

Monday 6th June 2022

Hi,

Do you see a single failure as the end of all things?

Achieving a goal isn't always a straight and unwinding path. For most, a couple of failures come before the eventual success.

The vast majority of people will give up after the first stumbling block. They will lack the strength to learn a lesson and move forward with the execution of their plan.

In order to be successful you will have to turn every failure into an opportunity. This is what visionaries and successful people do. You can't anticipate for the pursuit of your dream to always be simple and effortless.

Understand the fact that failure is natural. What matters after you fail is much more important than blaming yourself for committing a mistake.

These are just a few of the reasons why so many people will give up on their goals and dreams. Various other things stand in the way. Caring about the end results rather than about the journey, settling for short-term rewards and a refusal to adjust and be somewhat flexible are also detrimental.

If you don't want to be among the 92 percent who give up, you will have to put the hard work in realising your goal. Know there will be challenges and come up with an action plan. The more specific your strategy is, the easier you'll find it to move forward and eventually find success.

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


5 easy steps to make sure your training stays consistent (part 3)

This article carries on from last week:

So, as I was saying, how rapidly your body responds to a new exercise program depends on a number of factors. These include:

Your goals:

While weight loss can occur almost immediately (a simultaneous change in exercise and diet will almost always result in rapid water loss), improving flexibility, increasing cardiovascular endurance and building muscle all take considerably longer. Don't expect to make physically noticeable changes for at least a month (and don't be surprised if it takes upwards of two).

Where you're starting from:

If you're brand new to exercise, you'll likely notice change more quickly than if you begin at a more advanced level. Similarly, the more weight you have to lose, the more rapidly those first ten pounds will come off. If you have an injury that requires working around, you may find your progress to be a little slower than your able-bodied workout partner.

How consistent you are:

Obviously, the more consistent your workouts and the closer you adhere to your nutrition plan, the more rapidly you'll see the results of your labours. Even still, don't expect to put on more than a pound of muscle each month (if you're a woman; men can add between 1.5 and 2.5 pounds of muscle every month as a consequence of their higher testosterone levels).

The intensity of exercise:

If you want to see results, you must exercise at a level of intensity that's higher than what you're currently doing. Same effort, same results (or lack there of). There are many different ways to increase the intensity of your workouts, many of which don't require that you spend hours at the gym.

What you're eating:

Many people undermine their gym efforts by making less-than-healthy choices in the kitchen. If you've ever watched the calorie count on a cardio machine, you'll know that it takes much longer to burn 500 calories in the gym than it does to eat them at the local coffee shop. For the fastest results, pair regular exercise with a clean, balanced diet.

Whether you're getting adequate rest:

Rest, both between sets and workouts, as well as at night, is vital for proper muscular recovery and hormonal balance. Make the mistake of exercising too frequently or not getting enough sleep and overtraining will keep you from seeing the results of our workouts for much, much longer.

Genetics:

If your parents and siblings have bodies that are slow to respond to exercise and healthy eating, chances are yours is too. When all else fails, blame mom, right?

Before you start thinking about giving up, please 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 impressed 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.


Is It Possible to Do Too Much HIIT?

Capping your weekly HIIT classes may actually help you reap more...

When exercise scientists first began establishing the benefits of high-intensity interval training - aka HIIT - it felt like we'd unearthed the holy grail of workouts. Higher fat-burning efficiency and muscle-building power in a fraction of the time? Yes, please. (Check out some of the health benefits of HIIT here.)

But according to a new study, it may be possible to have too much of a good thing.

While the benefits of a single HIIT workout are well studied, there hasn't been a lot of research done on whether the benefits of your butt-kicking workout dwindle if you do it too often, according to the most recent Physical Activity Guidelines released by the government's Office of Disease Prevention and Health Promotion.

There are countless types and formats of high-intensity training available without tested recommendations on how much is too much. Individuals with a high volume of HIIT training were unable to reach their maximum heart rate regularly and complained of symptoms related to overtraining.

What is the optimal time per week to train in the 90 to 100 percent max heart-rate zone to maximise physiological and psychological benefits while minimising overreaching or overtraining? Or - in other words - "how much HIIT is too much?"

In one study, the researchers had 35 fit adults (28 of whom were women) record their heart rate during every workout and track their mood over the course of three weeks. After they established a baseline according to their normal workout routines, the researchers had the participants do double duty and complete two 30-minute HIIT classes four hours apart. The researchers wanted to test how the HIIT workouts affected the participants' stress response.

The researchers collected saliva samples 30 minutes before each sweat session, immediately after, and 30 minutes post cool-down to measure cortisol and testosterone levels.

The difference in performance, stress-related feelings, and sleep quality was significant. More than 40 minutes of truly high-intensity exercise each week can up your risk for injury and lead to overtraining (which is one of the major fitness mistakes people make).

Overtraining can manifest itself in a variety of ways: A decrease in performance, injuries, pain that won't go away, sleep disturbances, missed menstrual periods (which is associated with bone loss), depression. and anxiety.

So How Often Should You Do HIIT Workouts?

Only 30 minutes of HIIT each week seems crazy short—especially when every other workout class suddenly has HIIT in the title (HIIT Yoga, anyone?). But that's more than enough to see serious benefits. Studies show that 15 minutes of HIIT training can show similar performance benefits to longer, lower-intensity workouts. This means that you can get similar exercise benefits in a much shorter amount of time. (Remember Tabata, the killer four-minute workout?)

Before you start cutting classes, figure out how many of your workouts really qualify as HIIT: A true HIIT workout contains intervals of intensity during which it would be nearly impossible to speak or to maintain the output for longer than two minutes.

This translates to capping your HIIT sessions at two 30-minute classes per week—keeping in mind that, in a 30-minute class, typically only 10 to 15 minutes of the workout are spent in the max heart-rate zone. When you're not HIITing it, balance your workouts with lower-intensity cardio (a jog where you can comfortably talk) and recovery days to make sure your body is hitting its highest potential. (This guide to a perfectly balanced week of workouts will help.)

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


Recipe of the week: Lighter chicken tacos

Ingredients:


For the chicken:

2 tsp rapeseed oil
1 tsp ground cumin
1 tsp smoked paprika
450g skinless chicken breasts, preferably organic

For the salsa:

4 medium tomatoes, preferably on the vine, halved
1 red pepper, quartered
1 small red onion, cut into 8 wedges
¼ tsp rapeseed oil
2 tsp lime juice
¼ tsp ground cumin
good pinch of chilli flakes

For the guacamole:

2 medium-sized ripe avocados, stoned, peeled and roughly chopped
4 tsp lime juice
2 spring onions, ends trimmed, finely chopped
3 tbsp chopped coriander
Good pinch of chilli flakes

To serve:

8 corn tacos shells
8 tsp 0% Greek yogurt
2 Little Gem lettuces, shredded
Chopped coriander
Lime wedges, for squeezing over

Method:

Mix the oil with the cumin and paprika on a large plate. Sit the chicken on the plate and rub the spiced oil all over it. Season with pepper and a pinch of salt, then cover and set aside while you prepare the salsa.


Heat the grill to high for 10 mins. Meanwhile, line a large baking tray with foil and lay the tomatoes (cut-side up) on it, along with the pepper and red onion. Brush the oil over the onion, and season the tomatoes and onion with pepper.

Grill for 12-15 mins, turning the tomatoes and onion halfway through, until well charred. Remove (leaving the grill on) and set aside to cool - put the pepper in a bowl and cover with cling film so that it's easier to skin later.


For the guacamole, put the avocado in a bowl and briefly mash with a fork, leaving some chunky pieces for texture. Gently mix in the lime juice, spring onions, coriander and chilli flakes. Season with pepper and a pinch of salt.


Re-line the baking tray with foil and lay the chicken on it, plump-side up. Grill for about 10 mins until cooked - there is no need to turn it. Meanwhile, scoop out and discard as much of the seeds and juice from the tomatoes as you can (so the salsa isn't too wet), leaving the pulp and charred skin.

When the pepper is cool enough to handle, peel off and discard the skin. Chop the tomatoes and onion, and dice the pepper. Combine in a bowl with the lime juice, cumin, chilli flakes, some pepper and a pinch of salt.


When the chicken is cooked, remove from the grill, cover loosely with foil and set aside for 5 mins.


Heat oven to 180C/160C fan/gas 4. Cut the chicken into chunky slices and spoon over the juices. When ready to serve, lay the taco shells on a baking sheet and warm through for 2-3 mins. Serve the chicken, taco shells, yogurt, lettuce, coriander and lime wedges in separate bowls, so that everyone can build their own tacos.

Enjoy


Exercise of the week: Hip Thrust

Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.

Place the weight bar across the hips.

Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees. The bench should be supporting the mid-scapula area.

Keep the core tight and maintain a slight chin tuck with your focus down your body (a few inches above the bar).

Slowly lower the bar down until the hips are just a few inches off the floor.

Squeeze the glutes and lift again.

After you complete your first repetition, adjust your feet if necessary.

You want about a 90-degree bend at the knee when the hips are fully extended.

Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 8-12 reps.

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


Things to consider

Why Am I Losing Inches But Not Weight On Keto?

Before you lose your mind wondering how 'losing inches but not weight keto diet' is a thing, please remember the above factors that we stated on why you might be losing inches not weight.

Factors mentioned like increased bone density, hormonal imbalances, water retention, gaining muscles and weight-loss plateaus still affect those on a ketogenic diet. Take a minute to talk to your doctor or nutritionist and you can zero in which of the above reasons are causing that.

Use Higher Reps for legs:

The rule of thumb for gaining size is to use a rep range of 8-12. With legs, however, higher reps produce the biggest gains. Experience great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps. But this doesn't mean you should train legs with light weight; go as heavy as possible on leg day, even when using high-rep ranges.

Alternatively - if the above doesn't appeal - try 1 to 3 reps with 90-100% of your max:

This might not give you a lot of size by themselves, but they'll make everything you do that day (after the heavy work) more effective by increasing the recruitment of the growth-prone high-threshold motor units.

That zone will also help you get stronger faster than anything else. Don't do it for too long - 3 weeks is about right. The joints might take a beating if you're not used to heavy lifting.

Are You taking certain medications?

A possibly hidden reason why you're struggling to lose weight: You're on a medication that can cause weight gain as a side effect. This includes diabetes medications, antidepressants, and steroid medications, among others.

Talk to your GP about your medications; sometimes they can be adjusted to make weight loss more possible.


Useless Facts

Americans travel 1,144,721,000 miles by air every day

Sam Goodwin is the reason why Waldo is hiding.

The the U.S. you dial '911'. In Stockholm, Sweden you dial 90000

38% of American men say they love their cars more than women

Sue Highley can cut through a hot knife with butter.

The U.S. military operates 234 golf courses.






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