Woodlands Fitness Centre

The Woodlands newsletter: Sunday 14th August 2022

Sunday 14th August 2022

Hi,

Is spontaneity overrated?

Sure, spontaneity is a great attribute to have.

Helps to keep life fresh and exciting.

However, when it comes to fitness, it just doesn't get the job done. In order to make real progress in any aspect of fitness, be it losing weight, increasing strength, speeding up our metabolism, our bodies require consistent and gradual steps to make permanent change.

One day of vigorous exercise followed by two weeks of inactivity will just make us sore and not have the longer-term benefits we're looking for.

Consistency in our exercise and diet are crucial in establishing healthy habits and forming healthy habits is a surefire way to get real and lasting results.

Some excellent ways of encouraging consistency in our fitness efforts include developing a comprehensive plan around exercise and nutrition for the longer term change we're looking for, having a set schedule for our workouts, and establishing accountability systems to ensure we stay consistent in both exercise and nutrition.

At Woodlands, we know what it takes to achieve real results and have really ingrained this philosophy into the heart of the services that we provide.

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: £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.


Small Group Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Small Group 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
HIIT
Kettlebells

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!

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


Small Group 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)
✔Small Group PT membership
✔Gym membership
✔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:

Small 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

How to Set a Weight Loss Goal (part 2)

Very low calorie intakes over a long period can push the body into what's often referred to as 'starvation mode' so that it becomes super efficient at making the most of the calories it actually gets from food and drink.

It does this by protecting its fat stores and instead using lean tissue or muscle to provide it with some of the calories it needs to keep functioning.

This leads to a loss of muscle, which in turn lowers metabolism so that the body needs fewer calories to keep ticking over and weight loss slows down - not ideal if you want to shift unwanted pounds!

Weight Loss Calculator
Here's how long you can expect it to take you to lose weight...

Weight to lose Number of weeks it will take you to lose weight at a rate of...
1lb a week 2lb a week

Half a stone 5 3

1 stone 12 6
2 stone 26 13
3 stone 40 20
4 stone 54 27
5 stone 68 34
6 stone 82 41
7 stone 96 48
8 stone 110 55
9 stone 124 62

NB: This is based on losing an extra 2lb in the first few weeks of slimming and weight loss.

So now you've set yourself a realistic target weight and know roughly how long it will take to achieve this, you can start to devise a slimming plan that will work for you.

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


Benefits of Exercising while Pregnant (part 1)

Exercising effectively is not always easy and for many women being pregnant makes it even harder to get motivated. But there are so many benefits gained from exercising during pregnancy.

Exercising makes you feel better. It releases positive endorphins in the brain that improve your mood. So if you are feeling tired and cranky from being pregnant take a walk.

Interestingly enough, exercising actually boosts energy levels, as long as you don't overdo it. I know that I always feel more invigorated and ready to face the day after I have exercised.

Exercise helps you sleep better. Being pregnant can make sleep more difficult between trying to get comfortable (try a body pillow) and trips to the bathroom. It is important to make the most of the hours when you finally get a chance to sleep.

It can relieve backaches. Adding additional weight to your stomach area causes stress to your back. Participating in a regular exercise program and stretching will help prevent backaches. It also helps your posture because exercise strengthens and tones your core (back and stomach) muscles.

Many women experience constipation during pregnancy and regular exercise can help relieve it. It helps get the blood flowing through your bowels.

When you are pregnant, your joints loosen. Regular exercise and stretching can help ensure that your joints stay healthy and prevent extra wear.

Exercise has been shown to help prepare the body for labour and delivery. The stronger your Kegel, stomach, and back muscles are the easier it is to deliver a baby.

If you exercise throughout the course of your pregnancy you will be able to return to your pre-pregnancy figure sooner. The chances are you will have gained less weight than if you hadn't exercised.

Plus, your body will already be prepared to start exercising after your baby is born.

Exercising while you are pregnant has a lot of benefits. So consider adding some exercise to your daily routine.

More next week...

Our very own Lee Tann has got a Pre and Post Natal training qualification - so if any of you guys are expecting, why not contact him for a tailored made workout programme.


Recipe of the week: Balsamic Roast Beef

Ingredients

3 lb. beef chuck roast, boneless;
2 to 3 sweet potatoes, cut into big pieces;
4 carrots, cut into big pieces;
1 onion, sliced;
2 sprigs of fresh rosemary;
2 bay leaves;
2 cloves garlic, minced;
1 cup red wine (optional);
1/3 cup balsamic vinegar;
1 ½ cup beef stock;
2 tbsp. cooking fat;
Sea salt and freshly ground black pepper to taste;

Preparation

Season the roast on all sides with sea salt and black pepper.

Melt some cooking fat over a medium-high heat in a large skillet, and sear the roast for 2-3 minutes on each side.

Place the meat in the slow cooker and top with the onion, minced garlic, balsamic vinegar, beef stock, bay leaves, rosemary sprigs and red wine.

Cover the slow cooker, turn it on low, and cook for 6 hours.

Add the carrots and sweet potatoes, set the slow cooker to high, and cook for about another 3 hours, or until the vegetables are nice and soft and the meat is fork tender.

Yes!

FORK TENDER!

Remove and discard the 2 bay leaves and rosemary sprigs.

Pour the liquid from the slow cooker into a saucepan and bring to a slow boil over a medium-high heat. Keep it boiling and let it reduce until you get the desired consistency for your sauce.

Pour the sauce back in the slow cooker and serve with the meat and vegetables.

Enjoy


Exercise of the week: Dumbbell Squat to Twisting Press

Adding the rotation with the press to see the challenge that gives the core and how that hits the delts. It's a movement that lends to a lot of things in sport.

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

Lower down into a squat position.

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.

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

Think about it daily:

If you think about your goal every day, it is much more likely to become true.

To this end, posting the goal on your wall or computer desktop helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.

Choose Strength training:

Strength or resistance training challenges your muscles with a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell or pulling on a resistance band.

Using progressively heavier weights or increasing resistance makes muscles stronger. This kind of exercise increases muscle mass, tones muscles, and strengthens bones.

It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus.

Don't put your body into starvation mode by under-eating:

Putting your body into starvation mode will not only throw your hormones out of balance, but it'll also affect your ability to lose weight and put on lean muscle.

Try to make each meal have a good source of protein, carbohydrates, and fat. All calories are not created equal.

Choose compounds:

Those who major in the minors probably don't train hard enough to progress. In other words, stick to big compound moves.

Nobody gets big and strong doing wrist curls and lateral raises. Fam.

Water:

Ensure you drink plenty of water, before, during and after exercise, particularly if you are exercising in warm conditions or for long periods.

Dehydration will result in a drop in performance and severe dehydration can be dangerous too.

Try Something New:

Keep things interesting by trying new exercises, workouts and activities to keep your programme fresh, keep challenging your body and preventing boredom.


Useless Facts

Pinocchio is Italian for "pine head."

When Liz Fox was born, she drove her mum home from the hospital.

When possums are playing 'possum', they are not "playing." They actually pass out from sheer terror.

Who's that playing the piano on the "Mad About You" theme? Paul Reiser himself.

Guns carry Paul Cotterill for protection.

Winston Churchill was born in a ladies' room during a dance.








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