Woodlands Fitness Centre

The Woodlands newsletter: Sunday 22nd January 2023

Sunday 22nd January 2023

Hi,

There is a sucker born every minute.

Seriously.

Some people out there are, like, super gullible.

So why don't you see this type of honest information about the realities of long term weight loss more often?

Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs.

If - by some miracle - everyone who read these newsletters actually followed it, and sent it on to millions of other people who actually followed it, the makers of said products would be in financial trouble quickly.

However, they also know that "there's a sucker born every minute," so I doubt they will be kept up at night worrying about the effects that I, or these newsletters, will have on their business.

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


Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It's often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term. Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

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


The 2-Day Full Body Workout (Part 2)

This article carries on from last week. Which ended on a bit of a cliffhanger.

The solution is to go with something along the lines of the routine I've outlined below. If I only had the time, or the inclination, to go to the gym twice a week, this is what I'd do.

A full-body exercise uses a variety of muscle groups in a person's body, rather than just one. No exercise will work every muscle, but these exercises typically work across the upper body and lower body.

For a full body, choose 6 exercises:

Horizontal Push (ie DB chest press)
Horizontal Pull (ie Single arm row)
Vertical Push (ie DB shoulder press)
Vertical Pull (ie lat pulldown)
Quad Dominant (ie barbell squat)
Hip/Hamstring Dominant (ie stiff leg deadlift)

Full Body Workout: Day 1:

• Bench Press 3-4 sets x 5-8 reps
• Wide Grip Front Lat Pulldown 3-4 sets x 5-8 reps
• Squat 3-4 sets x 5-8 reps
• Single-arm row 2-3 Sets Reps 10-15
• Seated Leg Curl 2-3 sets x 10-15 reps
• Dumbbell Shoulder Press 2-3 sets x 10-15 reps

Bench Press:

Exercise number one is the bench press, which is a highly effective way to build size in your chest, shoulders and triceps. You'll be lifting a weight that limits you to between 5 and 8 reps per set.

Because this is your first exercise, and you're using a heavy weight, make sure to do several progressively heavier warm-up sets before your first working set.

Wide Grip Front Lat Pulldown:

Next up is a vertical pulling exercise, the wide grip front lat pulldown. If you prefer pull-ups, and you're able to do 5-10 pull-ups across four sets using good form, go with pull-ups instead.

Squat:

The squat is a great exercise for building your lower body. Don't worry if you can't perform full squats. A parallel squat (or even slightly higher than parallel) is still deep enough to make your legs grow.

If you can't do squats, there are several squat substitutes. Please ask me.

Single-arm row:

A single-arm row works the muscles in the upper and lower back, as well as the shoulders and biceps in the arm. The move also targets your abdominal muscles and your hips, as your mid-section works to stabilise your body during the move.

Seated Leg Curl:

While hip extension moves like the Romanian deadlift do hit the hamstrings hard, you need some kind of hamstring curl to fully develop the hamstrings. And studies show that the seated leg curl works better than the lying leg curl for hamstring hypertrophy. If you don't have access to a seated leg curl machine, the alternatives are listed here.

Dumbbell Shoulder Press:

Next up is a vertical pressing movement, which you can do with a barbell or dumbbells. The overhead press targets the triceps and shoulders, with most of the work being done by the anterior, or front deltoid.

Full Body Workout: Day 2:

• Incline Dumbbell Press 3-4 sets x 8-12 reps
• Wide Grip Seated Cable Row 3-4 sets x 8-12 reps
• Romanian Deadlift 3-4 sets x 8-12 reps
• Narrow Grip Lat Pulldown: 2-3 Sets Reps 10-15
• Leg Press 2-3 sets x 10-15 reps
• Lateral Raise 2-3 sets x 10-15 reps

Incline Dumbbell Press:

The first exercise in the second full body workout is the incline dumbbell press, using a bench angle of around 30 degrees. Like the bench press, this exercise also targets the chest, shoulders and triceps, but shifts the emphasis to the upper part of the chest.

Wide Grip Seated Cable Row:

Next, it's a horizontal pulling exercise, in this case the wide grip cable row. Do this exercise with a wide(wish) grip, flare the elbows out to the side (rather than keeping them tucked closed to your body) and row the bar closer to the chest. This helps to emphasize the muscles in the upper back. You can also replace this exercise with the barbell row.

Leg Press:

The leg press is a great exercise for targeting the quads and glutes. If you don't have access to a leg press machine, there are some alternative exercises for working your quads covered here.

Narrow Grip Lat Pulldown:

The narrow grip lat pulldown is one of the best exercises to strengthen your back. This compound exercise can also help improve your arm strength and posture. The close grip lat pulldown is a fantastic exercise for people of all fitness levels.

Romanian Deadlift:

Because the hamstrings cross two joints, you can train them with exercises like the Romanian deadlift (which involves hip extension) and the leg curl (which involves knee flexion).

Combining the leg curl with an exercise that emphasises hip extension helps to stimulate growth across the whole of the hamstrings.

Lateral Raise:

Next, you'll move to the lateral raise, which targets the side delts, helping to widen your shoulders.

The anterior delts have already been worked during the incline dumbbell press, and the rear delts were hit with the wide grip rows, so the lateral raise ensures that your side delts don't miss out.

More next week...

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Recipe of the week: Beef casserole with cheesy herbed crust

Slow-cooked tender beef in red wine is wonderful with a cheesy crumble topping

Ingredients:

3tbsp rapeseed oil
700g Extra Special Diced British Beef
3 large onions, roughly sliced
4 cloves garlic, crushed
3 sprigs rosemary, leaves finely chopped
200ml red wine
1 reduced-salt beef stock cube, made up to 300ml
75g unsalted butter, cubed
125g plain flour
100g 30% Less Fat Mature British Cheese, grated
10g parsley, finely chopped

Method:

Preheat the oven to 160C/140C Fan/Gas 3.

Heat half the oil in a frying pan and brown the beef in batches for 3-4 mins each side.

Meanwhile, heat the rest of the oil in a casserole dish or ovenproof pan. Add the onions, garlic and rosemary, stir, then cover and cook for 10 mins until softened.

Transfer the browned beef from the frying pan to the casserole.

Pour the red wine into the frying pan, heat and let it bubble for 1 min, using a wooden spoon to scrape the pan.

Tip the wine into the casserole dish, add the beef stock, season with 2tsp black pepper, then bring to the boil. Cover and put in the oven to cook for 1 hr 45 mins.

Meanwhile, prepare the topping by mixing the butter, flour, cheese and parsley to form a rough crumble, then store in the fridge until needed.

Remove the beef from the oven, then increase the temperature to 220C/ 200C Fan/Gas 7.

Sprinkle the crumble over the meat, and return to the oven for a further 15-20 mins, until the topping is crisp and golden brown.

Enjoy!


Exercise of the week: Spiderman Press-Up

This is the perfect if you're looking to get some mobility in before a workout or just want to switch up your chest routine.

Spiderman press-ups are the perfect alternative if you're looking to scale things up.

How to do it:

Get into a traditional press-up position.

Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground.

Press back up and return your leg to the starting position.

This is 1 rep.

Repeat with the alternate leg.

Make sure you maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 10-12 repetitions.

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


Things to consider

Display your results:

Whether it's the pounds you have lost, how many times you worked out this week, or a picture of you showing off results, display it to motivate you to keep it up!

Find your "zone":

Whether it takes a certain playlist on your iPod or you have to wear that weird pair of shoes, it's important to have the right mindset when you enter the gym or you'll be distracted and feel like you can't get anything done.

Be aware of your triggers:

Does an argument with your spouse or loved one typically send you to the fridge late at night?

Or how about a stressful workday triggering you to hit up the drive-through on the way home?

Being aware of your triggers can cause you to recognise when they may occur and prevent bad choices.

Be intense:

Joking around, texting, and being social are great—just not in the gym. Focus on your workout, that's what you're at the gym for. If you have to respond, keep it short and do it during your rest interval.

Track your workout schedule:

Circle the days on a calendar when you've worked out, or mark it on your phone. That way, you can feel proud of your successes and be able to repeat the schedule that worked for you in the past.

Always warm up properly:

Every time you lift, you're waging a war on the weights. However, you won't see any benefit without preparing properly for that war. Take care of your joints, ligaments, tendons, and muscles. Warm up!

Experiment:

If you're following a program, be sure to give it at least 6-8 weeks. If you're not happy with your results, don't be afraid to try something completely different. Change the exercises, amount of weight, reps, rest periods, amount of days, you name it.

Build muscle:

Want to speed up your metabolism? Building muscle is the key since muscle burns more fat at rest. Add muscle-building moves in addition to your high-intensity workouts and see long term benefits.

Eat Almonds Before a Workout:

Before heading to the gym, don't forget to reach for a handful of almonds.

A study printed in The Journal of the International Society of Sports Nutrition found that these subtly sweet nuts are rich in the amino acid L-arginine, which can help you burn more fat and carbs during workouts.

Use a foam roller:

Foam roll to relieve tight muscles and achy joints. Foam rollers are affordable and easy to use; aim for about three times a week for best results.

Switch to Green Tea:

Green tea is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver's fat burning capacity.

In an American Physiological Society study, participants who combined a daily habit of 4-5 cups of green tea boosted their exercise endurance by up to 24 percent, revving weight loss.





Useless Facts

In eighteenth-century English gambling dens, there was an employee whose only job was to swallow the dice if there was a police raid.

The Flu has to get Bruce Alexander shots once a year.

There are no clocks in Las Vegas gambling casinos.

The human tongue tastes bitter things with the taste buds toward the back. Salty and pungent flavours are tasted in the middle of the tongue, sweet flavours at the tip!

Some kids pee their name in snow. Dan Flint pees his name in concrete.

The first product to have a bar code was Wrigley's gum.







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