Woodlands Fitness Centre

The Woodlands newsletter: Sunday 16th October 2022

Sunday 16th October 2022

Hi,

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you.

You may not always like what I have to say, and you should be under no illusions this is another quick fix, "lose 100 lbs. in 20 days," guide of some sort.

However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then these newsletters could change your life.

Do you need to be a scientist to apply what you will learn here? No. A mind reader or clairvoyant? No. A nutritionist or medical doctor? Not at all.

What you need to be is open-minded and willing to learn a few key concepts that will allow you to sort through the confusion.

You will be able to apply what you learn here to any diet you are considering and decide if it makes sense, once and for all! The process, however, is neither easy nor quick per se, but I never promised you either of those things...

The newsletters I'll write going forwards will not look at specific diets. Instead, I will write about taking a logical approach and apply some common sense to choosing a nutritional plan for life long weight loss.

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: £28

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: £38pm

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


Restore Your Body's Balance with Corrective Flexibility

If you have muscles which are chronically tight, corrective flexibility takes a direct approach. Muscles which are tight due to chronic posture such as sitting all day at a desk take time to correct. Just like weight loss, what happens over weeks, months and even years, is not easily reversible.

If you have imbalanced length-tension relationships and improper dynamic posture during movement, the constant tug of war between muscles can prematurely age your joints and possibly lead to muscle, joint, tendon and ligament injuries. These groups of muscle imbalances are called postural distortion patterns.

There are many problems associated with poor posture which have negative long term effects on your body and health. These problems with your posture will not only impact how you feel but how your body looks. If you continue to exercise with poor posture you will recruit the wrong muscles and develop your body disproportionately.

Once you know you're correctable, structural posture problems you can follow a corrective flexibility program. Each corrective flexibility exercise should be specific to your situation. Since this takes time, you should perform these corrective flexibility exercises daily if possible.

There are 2 different ways which you begin to correct your muscle imbalances and posture problems: Self Myofascial Release (also called Foam Rolling) and Static Stretching.

All of the staff members are available to show you how to safely do any stretch or use the orange foam rolls.

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


Is your Rep Speed KILLING your gains (part 3)?

This article carries on from last week.

You are actually 150% stronger on the eccentric phase of most lifts, than you are on the concentric. Eccentrics are also known to cause greater micro trauma to the muscle and the more muscle damage means your body must synthesize more protein to repair it!

If you're training for hypertrophy (building muscle) Time Under Tension (TUT) is something that you MUST be aware of and optimise.

The optimal amount of time under tension for building muscle is something that is very important to note and keep track of. If your sets are too short, you're most likely building strength and doing little for building muscle. If they're too long, you'll be training a different set of muscle fibers and you wont be growing optimally.

From my experience, a forty second set is the optimal amount of TUT to build muscle. What does this mean? My favourite tempo is 4010, (five-second repetition) and eight reps per set (forty-second TUT).

Try to stay around this TUT as often as possible. Getting up to sixty seconds is also very acceptable and effective. Any less than thirty seconds and you're likely building more strength than muscle.

This is the amount of time a set lasts from the instant you begin moving a weight, to the time it stops. Optimal time under tension range for hypertrophy is thirty to sixty seconds a set.

It is also important to note that this TUT range is meant to refer to complete muscular failure or exhaustion within this time. This does not mean you stop a set that you could have easily extended well beyond sixty seconds just because the time range was up.

If this is the case, its time to up the weight. Try to keep the weight as heavy as possible within this range.

Extended sets are an excellent way to take a muscle from perceived point of failure with a given weight, decrease the weight and continue the set. In this case, the extended TUT is very advantageous because there are numerous points of perceived muscular failure!

I trust this helps to improve your understanding of what you should be doing in the gym. Too many people waste their time not knowing if they have done enough, if they should do more, are they doing the right things, etc.

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



Recipe of the week: Chicken Tikka Grilled Cheese Sandwich

Ingredients for the Chicken Tikka:

1/2lb boneless skinless chicken breast (washed and patted dry)
1 tbsp Somked Paprika
1 tbsp Coriander powder
1/2 cup full fat Greek Yogurt
1/2 a lime (juiced)
2" piece of fresh ginger (peeled)
2 cloves of garlic
Salt
Oil for grilling(optional)
Ingredients for Cilantro Lime Créma
1/2 cup sour cream
3/4 cup cilantro (washed, dried and stems chopped)
1/2 lime (juiced)
1 Hot Indian chili pepper (or 1/2 a jalapeño or scotch bonnet pepper)
Salt to taste
Pinch of sugar
Ingredients for the Sandwich
White bread (not sliced)
1/2 cup aged sharp Cheddar
1/2 cup shredded Mozarella
Butter for grilling

Method:

Place all the ingredients of the marinade into a food processor and puree.

Cut chicken into medium size chunks and transfer to an air tight container. Drizzle the marinade all over the chicken and mix several times to coat evenly.

Marinate at least 2 hours or best, overnight.

Next day, bring the chicken to room temperature for at least 45 minutes while you preheat the oven to 450 degrees.

Lay out the pieces in a large baking tray, spreading them out evenly and drizzle some oil over the pieces (optional). Bake for 20 minutes, or till charred.

In the meantime, to make the créma, place all ingredients in a food processor and blend well. Transfer to a bowl, Dipping sauce is ready.

When the chicken is done, remove and let stand for 10 minutes, before we cut the pieces.

Cut two 1/4 inch thick slices of bread and pile on the shredded cheeses, and thinly sliced chicken tikka pieces. Add ample amounts of chicken and cheese. Layer in the top slice.

On a medium hot pan, melt some butter by moving the stick around 4 to 5 times till it sizzles. Pan is hot and ready. Place the sandwich on the pan and let it toast and melt the cheese for around 3 minutes per side.

Move the sandwich to another side of the pan, and rub more butter in onto the pan and flip the sandwich over to toast the other side for another 3 minutes or till the cheese oozes out.
When done, turn off stove and remove the sandwich on a board, and cut into halves.

Serve with a bowl of créma on the side.

Enjoy!


Exercise of the week: Bodyweight Glute Bridge

Whether you need to warm-up for a run or want to keep your glute strength ticking over, the bodyweight glute bridge is the easiest way to get a stronger, firmer behind that'll boost strength across the board, from a heavier squat to a more stable bench press.

How:

Lie flat on the floor with your legs bent.

Drive through your heels to push your hips upwards as far as you can go, before pausing and returning to the start position.

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

Rest for 60-90 seconds between sets.

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


Things to consider

Think about the benefits, not the difficulties:

One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it.

For example, instead of thinking about how tiring exercise can be, focus on how good you'll feel when you're done, and how you'll be healthier and slimmer over the long run. The benefits of something will help energise you.

Choose your fat loss exercise carefully:

There is no such thing as the 'ultimate' calorie-burning activity.

Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often.

Choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom!) and one that is practical and accessible.

Be honest about your RPE:

Those who freak out because they did their set at a Rate of Perceived Exertion (RPE) of 8.5 instead of 8 likely never train above an RPE of 6.


Useless Facts

Most American car horns honk in the key of F.

Sue Highley has a grizzly bear carpet in her bedroom. The bear isn't dead - it is just too afraid to move.

The name Wendy was made up for the book "Peter Pan."

Barbie's full name is Barbara Millicent Roberts.

Sue Tinkler finished the Never Ending Story.

Every time you lick a stamp, you consume 1/10 of a calorie.








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