Woodlands Fitness Centre

The Woodlands newsletter: Sunday 18th September 2022

Sunday 18th September 2022

Hi,

We are deeply saddened by the death of Her Majesty The Queen. Our thoughts and condolences are with the Royal Family, as we mourn the loss of our longest-serving British monarch.

We are indebted to her dedicated service to this country.

The Queen's state funeral will take place at Westminster Abbey at 11am on Monday 19th September.

To support our members, the gym will open between 7.30am and 11am on the day.

There will be a small group PT sessions at 9.30am.

Right, back to the normal newsletter...

Enjoy healthier foods.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake.

But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.

Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

• Eat at least four servings of vegetables and three servings of fruits daily.

• Replace refined grains with whole grains.

• Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.

• Cut back on sugar as much as possible, except the natural sugar in fruit.

• Choose low-fat dairy products and lean meat and poultry in limited amounts.

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 6-8 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 (sometimes 8) 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-pt-timetable


Small Group PT membership prices:

Joint/Student:

12 months: £32pm
3 months: £34pm
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:

4 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £108 (£135)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £98 (£1202

4 weeks x 2 per week
8 x 45 mins: £128 (£161)

60 mins:

4 weeks x 1 per week
4 x 60 mins: £88 (£109)

4 weeks x 2 per week
8 x 60 mins: £169 (£213)

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


5 minute calf workout

Calves consist of mostly slow twitch (red) muscle fibres, the potential for growth is limited.

Slow twitch muscles are designed for endurance, leaving the presumption that the calves should be trained with high reps.

Calves respond well when worked quickly. That doesn't necessarily mean that the reps should be fast. Instead, the total reps should be condensed into as little time as possible.

Pick only one calf exercise (ie the seated calve raise). Your goal will be to reach 75 reps.

Use a weight that you would normally choose for a 25 rep set.

Complete the 25 reps, rest-pause and then continue until you can't do another rep.

Rest just long enough for the burning to subside (no longer than 10 seconds).

Then continue with as many reps as possible, even if it's only 5 reps at a time.

Proceed in this fashion until you reach the target goal of 75.

That's it!

Total time?

Under 5 minutes.

Granted, it's a very painful 5 minutes, but 5 minutes nonetheless.

Even if your calves aren't your best bodypart, there's no reason they can't look good.

All it takes is 5 minutes a week.

And a high tolerance for pain.

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


Reduce carbs, and eat more proteins and fats (part 2)

Many modern diets rely on the glycemic index, including the South Beach Diet. However, others have pointed out that foods generally considered to be unhealthy can have a low glycemic index, for instance, chocolate cake (GI 38), ice cream (37), or pure fructose (19), whereas foods like potatoes and rice, eaten in countries with low rates of diabetes, have GIs around 100.

Foods only appear on the GI index if they contain carbs. This is why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain flour!

Low GI Foods:

Roasted and salted peanuts 14 / Low-fat yoghurt with sweetener 14 / Cherries 22 / Grapefruit 25 / Pearl barley 25 / Red lentils 26 / Whole milk 27 / Dried apricots 31 / Butter beans 31 / Fettucine pasta 32 / Skimmed milk 32 / Low-fat fruit yoghurt 33 / Wholemeal spaghetti 37 / Apples 38 / Pears 38 / Tomato soup, canned 38 / Apple juice, unsweetened 40 / Noodles 40 / White spaghetti 41 / All Bran 42 / Chick peas, canned 42 / Peaches 42 / Porridge made with water 42 / Lentil soup 44 / Oranges 44 / Macaroni 45 / / Green grapes 46 / Orange juice 46 / Peas 48 / Baked beans in tomato sauce 48 / Carrots, boiled 49 / Milk chocolate 49 / Kiwi fruit 52 / Stoneground wholemeal bread 53 / Crisps 54 / Special K 54 / Banana 55 / Raw oatbran 55 / Sweetcorn 55

Medium Glycaemic Index foods (56 to 69):

Muesli, non toasted 56 / Boiled potatoes 56 / Sultanas 56 / Pitta bread 57 / Basmati Rice 58 / Honey 58 / Digestive biscuit 59 / Cheese and tomato pizza 60 / Ice cream 61 / New potatoes 62 / Coca cola 63 / Apricots, canned in syrup 64 / Raisins 64 / Shortbread biscuit 64 / Couscous 65 / Rye bread 65 / Pineapple, fresh 66 / Cantaloupe melon 67 / Croissant 67 / Shredded wheat 67 / Mars bar 68 / Ryvita 69 / Crumpet, toasted 69 / Weetabix 69 / Wholemeal bread 69

High Glycaemic Index foods (70 or more):

Mashed potato 70 / White bread 70 / Watermelon 72 / Swede 72 / Bagel 72 / Branflakes 74 / Cheerios 74 / French fries 75 / Coco Pops 77 / Jelly beans 80 / Rice cakes 82 / Rice Krispies 82 / Cornflakes 84 / Jacket potato 85 / Puffed wheat 89 / Baguette 95 / Parsnips, boiled 97 / White rice, steamed 98.

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


Recipe of the week: All-in-one chicken traybake

Ingredients:

2 tbsp olive oil
4 chicken breasts, skin on
750g new potato , sliced
large pinch dried thyme or fresh if you have it
4 garlic cloves , peeled, but left whole
450g jar mixed roasted peppers , cut into bite-size pieces
2 oranges , each cut into eight segments
200g jar pitted black olives in brine, drained

Method:

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

Heat 2 tbsp of oil in a large flameproof roasting tin, then fry the chicken, skin side down, and the potatoes for 8 mins or until the chicken skin is crisp and golden.

Turn the chicken and potatoes, then continue to cook for a further minute.

Add the thyme and garlic, then stir to coat everything.

Roast everything for 15 mins until the potatoes are soft.

Remove the tray from the oven and throw in the peppers, orange segments and olives and roast for 5 mins more until the chicken and potatoes are completely cooked.

To serve, bring the tray to the table and let everyone help themselves.

Enjoy


Exercise of the week: Incline Clap Press-Up

Start in a press-up position with hands elevated.

Lower towards the bench, then explode up until you're almost standing.

Clap your hands, put them back out to break your fall and go into the next rep.

Perform 3-4 sets of 8-12 repetitions for this exercise.

Rest for 60-90 seconds between sets.

Tempo 2-0-1-0

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


Things to consider

Go for the afterburn:

One of the best things about exercise is that the fat-burning benefits continue long after you've got out the shower.

This 'afterburn' (increased calorie expenditure) is far greater following exercise at 75 per cent of maximum heart rate, or higher - another reason to eschew those low-intensity workouts!

Always consider the variables:

Hypertrophy studies comparing different training approaches don't account for variables like nutrition, recovery, lifestyle, stress, genetics, or the amount of muscle already gained by the subjects.

As a result, you shouldn't take those studies at face value. The luck of the draw can favour the experimental group that happened to have more subjects with favourable conditions for building muscle.

Try Quinoa:

Quinoa is a good source of both protein and fiber, which may help increase feelings of fullness.

Stick with the basics:

Those constantly roaming social media for the next coolest exercise likely don't train hard enough to progress.


Useless Facts

Q is the only letter in the alphabet that does not appear in the name of any of the United States!

When Alexander Bell invented the telephone he had 3 missed calls from Jacob Knowles.

166,875,000,000 pieces of mail are delivered each year in the US

Bats always turn left when exiting a cave.

When Jamie "Baggy" Bagshawe swims in the ocean, the sharks need to be in a steel cage.

The praying mantis is the only insect that can turn its head.

Sam "Wasps" Smith always turns right when entering a cave.







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