Woodlands Fitness Centre

The Woodlands newsletter: Sunday 12th February 2023

Sunday 12th February 2023

Hi,

Let's get this straight - transforming your body won't be easy, but it will be definitely worth it.

Body transformations may vary depending on the goal a person is trying to achieve: it can be weight related (if you want to lose or gain some kilos), muscle mass related (if you want to gain muscle mass) or health related - get fitter, faster or stronger.

Professional personal trainers know some tips and tricks, how to make this process smoother for their clients, so definitely consider getting some help.

It would be so much easier if someone would define what body transformation actually is.

Actually, there is no straightforward answer to that!

As each person is different, the concept of body transformation also depends on unique individual factors.

For some people, body transformation might mean losing 30 kg of fat, gain 10 kg of muscle mass or do both, while for others losing 2 kg of fat is more than enough and makes a lot of difference.

This perfectly illustrates that single explanation cannot clarify such a complex concept.

Losing weight can reduce your risk of some potentially serious health problems. This clearly represents the importance of transforming your body.

Staying active is the best way to live long, so why wait? Begin your body transformation now.

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 - 8.30pm
Tuesday: 8.30am - 8.30pm
Wednesday: 7.30am - 8.30pm
Thursday: 8.30am - 8.30pm
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


Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.

In summary...

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

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


3 Minute Biceps Workout

Ask most men and they will tell you that their arms are the muscle group that they most want to develop.

Muscular arms may arguably be the most visible sign that you're strong and fit. It tells the world that you work out. And since you can't go out and buy a great set of arms, it also tells people that you have worked hard to get those arms. And there's a lot of personal satisfaction in that.

Arms are not that difficult to build, yet many frustrated trainees can't seem to get it right. It seems that no matter what they try, they can't get those arms to budge the tape measure. And if this is you, don't fret.

Once you understand the concepts behind building a great pair of arms, and you have the right tools, it's only a matter of time before wearing a tight polo-shirt puts a smile on your face.

Your arm muscles can be divided (primarily!) Into two muscle groups: the biceps, and the triceps. In this newsletter, let's get to the biceps routine. This workout is designed for those who want build their biceps in a time efficient manner with minimal equipment.

Because the biceps are a small muscle group (relative to the muscles of your torso) you might prefer to train them immediately following my back exercises. The back training not only warms the biceps up, but it actually tires them out (or pre-fatigues them) some. This makes it easier for you to drive them to the growth threshold you want in your biceps workout.

The three-minutes biceps workout is going to consist of a giant set of three bicep exercises performed one right after the other, with as little rest as possible.

Concentration curls:

We'll start with concentration curls. Starting your biceps routine with one arm at a time isolation exercises is really effective.

The strict movement forces the biceps to work with little assistance from any other muscle group.

Just pick up the dumbbell and curl the weight up slowly towards your shoulder in an arcing motion. Make sure to squeeze at the top of the movement. Try to keep your elbow pointing down. In other words, don't let your arm cheat up towards your shoulder.

Turn your wrist (clockwise in your right hand, counter-clockwise in your left) as you raise the dumbbell to get a fuller contraction. And then lower the dumbbell all the way down before you start the next repetition.

Do 8 - 12 repetitions with as much weight as you can, so that the last couple of reps are really difficult to finish. Rest about 30 seconds, and then move on to the next exercise: barbell curls.

Barbell curls:

Take a shoulder-wide grip and roll the bar up in arcing motion.

Keep your elbows fixed to your sides, as this is going to help keep the tension on your biceps. Raise and lower slowly for 8 - 10 repetitions.

Avoid resting at the top or the bottom of the exercise. Keep the motion steady. No jerking.

Rest for 30 seconds. Then move to the last exercise, which is...

Hammer curls:

Hammer curls really help to build the thickness of the biceps muscles at the top of the forearm, by working the brachialis and radial brachialis muscles. Lift the dumbbells in alternate fashion while keeping the face of the dumbbells up at all times. Raise and lower the dumbbells slowly for 8 - 12 reps. Do not sway or rock excessively during this exercise.

So there you go! It should take you about three minutes to perform this giant set of three biceps exercises in consecutive fashion.

You can rest about 1 - 2 minutes and then repeat the giant sets if you have more time. However, don't do more than three giant sets because it could over-train your biceps. And that is counterproductive.

This arm workout is guaranteed to pump you up and make your arms explode with growth. And if it doesn't sound like much, it's because it truly isn't! The reason why it works is because the rapid pace results in a lot of intensity, which is what causes muscles to grow.

Hard work performed in a very short amount of time; keeping the workout short also keeps you from over-training. Try my three minute bigger arms routines and watch your arms really begin to grow.

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: Lentil curry

Ingredients:

1 tbsp olive oil
1 salad onion, sliced
2 garlic cloves, chopped
½ tsp turmeric powder
½ tsp cumin seeds
½ tsp mild curry powder
2 green cardamom pods
1 tbsp tomato purée
100g/3½oz canned lentils, rinsed and drained
50ml/2fl oz hot vegetable stock
50ml/2fl oz double cream
salt and freshly ground black pepper
2 hot ready-made chapatis

Method:

Heat the olive oil in a frying pan over a medium heat. Add the onions and garlic and fry for two minutes, until soft.

Add the spices and cook through for two more minutes.

Add the tomato purée, lentils, and vegetable stock. Bring to the boil, then reduce the heat to simmer for five minutes.

Add the cream and season with salt and freshly ground black pepper.

To serve, pour the lentil curry into a warm bowl with the warm chipattis served on a plate alongside.

Enjoy!


Exercise of the week: Dumbbell standing calf raise

How to do it:

Grasp the dumbbells in each hand at your sides.

Position balls of feet on a platform with your heels hanging over.

Raise your heels as high as possible, and then slowly lower them back down.

This is 1 rep.

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

Do 3-4 sets of 10-12 repetitions.

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

Blend a Plant-Based Smoothie:

Protein-enriched drinks lend you a monster dose of belly-busting nutrition in a simple yet delicious snack.

Most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat.

Not to mention, the high doses of whey used to boost protein levels can amplify the belly-bloating effect. So what should you have instead? Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat.

Work Hard:

If you're not sweating by the end of your workout, perhaps you aren't pushing yourself hard enough. Try to reach an "out of breath" state at least once during your workout by incorporating high-intensity movements like sprinting, jumping jacks, burpees or squat jumps.

Eat Fish:

Fish is rich in protein and omega-3 fatty acids, which may increase feelings of fullness. The protein in fish may have a stronger effect on fullness than other types of protein.

Stick with the program:

Most of the time, your program works. It's just that your rate of progress is not up to your expectations. The natural rate of possible progression is lower than you think; it's not because your program sucks.

Repetition Is Key:

Repetition builds rhythm. Be boring. Most successful losers have just a couple of go-to breakfasts or snacks.

Make an effort to pinpoint these for yourself. 'Hmm, I'm starving what should I have?' doesn't often end well. You can change the rotation every few weeks, but pre-set meals or workouts on certain days will help tremendously."

Get Soup:

Soups are very filling meals, despite being in liquid form. They may also stay in the stomach longer, thus prolonging feelings of fullness.


Make small increases:

Many people kill their strength progression by adding too much weight too soon. You can gain 0.5 to 2% in strength per week on a lift. Very advanced lifters progress at an even slower rate.

Arbitrarily adding 5-10 pounds to the bar every week exceeds the normal rate of progress. It won't take long until you hit the wall if you try to do that.

Eat your veggies:

Vegetables are rich in fiber and water, which may keep you full for longer. Eating a salad before a meal can help you eat fewer calories overall.


Don't Sleep With the TV On:

Exposure to light at night doesn't just interrupt your chances of a great night's rest, it may also result in weight gain, according to a new study published in the American Journal of Epidemiology.

As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. The takeaway here is a simple one: Turn off the TV and toss your nightlight.

Forearms:

Don't obsess about direct forearm work. As with traps, the forearms are worked hard by numerous other lifts.

The mere act of gripping barbells and dumbbells day in and day out is often enough to stimulate quality forearm growth. Do not assume you need an excessive amount of direct forearm stimulation.

Move more, eat less:

The vast majority of weight gain stems from people overeating and under-moving.

The good news?

They can change the situation by doing the opposite.

Avoid Artificial Light

Sunlight in the morning is good, the blue light emitted from your electronics at night is bad, and artificial light should be avoided whenever possible.

In a study published in Proceedings of the National Academy of Sciences, researchers found that being exposed to artificial light leads to weight gain regardless of what you eat.


Useless Facts

The pop you hear when you crack your knuckles is actually a bubble of gas burning.

Sam Goodwin doesn't get hay fever. Hay gets Sam Goodwin fever.

A literal translation of a standard traffic sign in China: "Give large space to the festive dog that makes sport in the roadway."

Ninjas can dodge rain drops, but James Palfreyman can dodge air.

You burn more calories sleeping than you do watching TV.

Larry Lewis ran the 100-yard dash in 17.8 seconds in 1969, thereby setting a new world's record for runners in the 100-years-or-older class. He was 101.













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