Woodlands Fitness Centre

The Woodlands newsletter: Sunday 30th April 2023

Sunday 30th April 2023

Hello,

First off, let's get Bank Holiday opening times out of the way:

Monday (1st May):

8am - 2pm

Group PT: 9:30am.

Group PT: 12:30pm.

Right, now let's get back to talking about exercise and fitness.

We need to learn how to eat.

We need to learn what foods make us feel good.

We need to listen to our bodies and worry less what everyone else is doing.

You will find the most power in taking control of your own body.

Life is too short to be lived with restrictions.

Healthy weight loss is something that needs to be talked about more and fad diets talked about less.

We need to learn how to eat so that we don't feel like we are always on a diet.

We need to learn about food and its benefits to us.

We need to change the way we think about what healthy looks like.

And lastly, we need to change the way we speak to ourselves.

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 (per month):

12 months: £28
3 months: £32
1 month: £36

Single:

For single prices, please check our special offers:

www.woodlandsfitnessrowsley.co.uk/special-offers


2 x 45 membership:

This membership includes:

✔ 2 x 45 minute PT sessions per month (worth £21.65 each)
✔ Small Group PT membership
✔ Gym membership
✔ Calorie target setting advice
✔ Nutritional support
✔ Discounted additional personal training sessions

Prices (per month):

12 month: £49
3 month: £51
1 month: £53

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.

Non-members (price per session):

These prices are for those who do not have a Woodlands gym membership:

30 mins:

1 per week: £14.75
2 per week: £14.15
3 per week: £13.55

45 mins:

1 per week: £21.25
2 per week: £20.65
3 per week: £20.00

60 mins:

1 per week: £27.70
2 per week: £27.10
3 per week: £26.50

All of our PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Members (price per session):

These prices are for those who have a Woodlands gym membership:

30 mins:

1 per week: £11.85
2 per week: £11.25
3 per week: £10.65

45 mins:

1 per week: £16.85
2 per week: £16.25
3 per week: £15.65

60 mins:

1 per week: £21.85
2 per week: £21.25
3 per week: £20.65

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

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


What Are The Glutes?

The glutes are a unit of three muscles that are located on the back of your hip bones. They mark the dividing line between your lower body and upper body.

Your glute muscles cover the entirety of your hip. They are responsible for creating the shape of your lower body. In short, stronger glutes will allow for a stronger figure and posture. We will talk more about this later.

Here you can read more about fitness and, crucially, how to push yourself to the limit (in a good way).

These are the three units of the gluts:

Gluteus Maximus:

This bad boy is the biggest of the three gluteal muscles. It sits on top of the other glutes and is the closest to the skin.

The Gluteus Maximus covers the entire distance of the back to your hip. Importantly, this muscle comprises the shape of your bottom.

Gluteus Medius:

The gluteus medius is located directly under the gluteus maximus - surprisingly! It is located mostly towards the upper outside part of your rear end.

Gluteus Minimus:

The smallest of the gluteus family, the gluteus minimus is located under the gluteus medius. It is the deepest of the three.

That is, furthest from the skin. In keeping with its namesake, it is also the most petite of the three gluteal muscles.

As you can see, the glutes go from the very top of your hip bone, down to the uppermost part of your leg. They go from the outside edge of your hip bones, right to the center of your bottom.

What Movements Do the Glutes Help With?

Before we continue, it is also crucial to mention what movements the glutes help with. Ask any glute guy and they'll tell you that these are extending your hips, opening your hips and rotating your hips outward.

The Frog pump exercise, for example, focus primarily on hip extension. If you employ a wider foot position - that is to say, you point your toes out slightly - you will feel your glutes to a heightened extent. This is because you are taking advantage of all three motions.

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


Tinned tomatoes

This is the first part of our "Cheap ways to get your 5-a-day", which will unfold majestically over 20 newsletters. Strap yourselves in for part 1: Tinned tomatoes.

That's right; tomatoes. But in a tin.

This popular ingredient is a nutritional powerhouse. It only takes two plum tomatoes to make up one of your five-a-day.

What's more, tomatoes release more nutrients as they cook because the cell walls break down, which is good news as we often use tinned tomatoes for sauces.

You can buy cans cheaply and there's often little difference between budget and premium - even expensive brands may contain preservatives to help the tomatoes stay firm.

Try these recipes:

Tomato & basil soup
Tomato & chickpea curry
Spagehtti Bolognaise
Chilli Con Carne

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

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


Recipe of the week: Fig Balsamic Pork Tenderloin

Ingredients:

20 oz pork tenderloins 
kosher salt, to taste
1/4 tsp garlic powder
1 1/2 tbsp balsamic vinegar

2 tbsp fig butter
(optional, but I used apricot jam).
Chopped parsley for garnish

Method:

Preheat the oven to 375°F.

Season the pork with salt and garlic powder and place on a baking pan.

Combine the vinegar and fig butter and generously brush it all over the pork.

Roast until the centre of the pork reaches 145°F with a meat thermometer, about 25 to 30 minutes depending on the size of your pork and your oven.

Let it rest for 10 to 15 minutes before slicing into 8 pieces.

Top with parsley if desired.

Enjoy!


Exercise of the week: Zottman Curl

Why Do It:

The Zottman Curl is a highly effective forearm exercise that targets both the biceps and the forearms, making it an essential addition to any workout routine aimed at gaining mass in the arm muscles. It is a variation of the traditional dumbbell curl.

Combined with other forearm exercises like grip crush, wrist rotations, and towel dumbbell curls, the Zottman Curl can help improve grip strength, which is crucial for overall upper body strength and performance in activities that require holding and lifting heavy objects.

How to do it:

Start by holding the dumbbells with your palms facing up and your arms extended in front of your thighs.

Then you curl the dumbbells up to your shoulders but twist your wrists at the top, so your palms are now facing downwards. This twist in the wrist allows you to engage the forearm muscles, especially the brachioradialis.

Return to the start position.

This is 1 rep.

Repeat for the desired number of reps.

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

Stop adding training volume:

This especially applies to beginners. Having 3 bicep days per week isn't going to help. You need to get strong right now, not fatigue yourself with endless sets.

Keep it simple:

Stop believing that muscle building is rocket surgery. It isn't. Get stronger, eat enough food and stay persistence.

Forget those Unhealthy Food Videos:

Thanks to an increased interest in food and food trends, recipe videos are likely dominating your social media feeds. And their constant presence could be hindering your weight loss goals, especially since many of the brief clips spotlight unhealthy dishes and sweets.

The internet and social media sites are basically making you fat. If it isn't 25 ways to eat lard then it's some other nonsense. The internet has made it basically impossible to stay away from cravings and indulgences. Just turn off tinterweb.

These are not excuses to eat unhealthy food. Next time you see one of these videos, scroll quickly past.

Stop missing workouts:

Don't miss too many workouts. Muscle building takes years. Are you willing to pay this price?


Useless Facts

On average, Americans eat 18 acres of pizza everyday.

If you spell Jason "Robinson" Barker in Scrabble, you win. Forever.

Researchers at the Texas Department of Highways in Fort Worth determined the cow population of the U.S. burps some 50 million tons of valuable hydrocarbons into the atmosphere each year. The accumulated burps of ten average cows could keep a small house adequately heated and its stove operating for a year.

During a severe windstorm or rainstorm the Empire State Building sways several feet to either side.

Sarah Kendrick can squeeze orange juice out of a lemon.

In the last 3,500 years, there have been approximately 230 years of peace throughout the civilized world.


Previous newsletters:

The Woodlands newsletter Sunday 23rd April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31953

The Woodlands newsletter Sunday 16th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31900

The Woodlands newsletter Sunday 9th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31878







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