Woodlands Fitness Centre

The Woodlands newsletter: Sunday 28th May 2023

Sunday 28th May 2023

Hello,

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

Monday (29th May):

8am - 2pm

Group PT: 9:30am.

Group PT: 12:30pm.

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

Keeping weight off is a matter of maintenance.

Weight maintenance is something that confuses a lot of people and causes them to struggle.

They often feel if they don't continue to work out as hard and diet as fastidiously, they will gain their weight back.

This is not the case.

While you should still count calories, eat healthy food, and continue to exercise, you don't have to be so rigorous. For weight management, you simply need to eat the same amount of calories you are burning — rather than create a calorie deficit.

In fact, weight management should actually be easier for that reason alone.

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: £30pm
3 months: £33pm
1 month: £36pm

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

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 these 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.


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


Maximise Effective Volume (Part 3)

This article carries on from last week.

Guidelines for achieving effective volume:

1). Train each muscle group two-three times each week
2). Use one to two exercises per session, per muscle group (two for bigger muscles like back, quads and hams)
3). Perform up to six sets per muscle group per session
4). Use a rep range of six to fifteen reps
5). Follow an upper / lower split
6). Upper body muscles include chest, triceps, anterior delts, back, biceps, and rear delts
7). Lower body muscles include quads, hamstrings, calves and abs

Program Sample:


Day 1: Upper

Chest (horizontal push):
Incline Dumbbell Bench Press — 3x8

Back (vertical pull):
Narrow Grip Pulldowns — 4x6

Anterior delts (vertical push):
Standing dumbbell Shoulder Press — 3x8

Back (horizontal pull):
Dumbbell Single-Arm Rows — 3x8

Triceps (elbow extension):
Dumbbell Skullcrushers — 4x8

Biceps (elbow flexion):
Dumbbell Curls — 4x8


Day 2: Lower

Quads:
Squats — 3x6
Reverse Lunges — 3x8

Hamstrings:

Leg Curls — 3x6
Romanian Deadlifts — 2x8

Calves:
Seated calf raises — 3x8

Abs:
Lying leg raises - 3 x 15


Day 3: Upper

Chest (horizontal push):
Incline Barbell Bench Press — 3x10

Back (horizontal pull):
Pronated Seated Rows — 3x8

Anterior delts (vertical push):
Seated Dumbbell Shoulder Press — 3x8

Back (veritical pull):
Wide Grip Lat Pulldowns — 2x10

Triceps (elbow extension):
Dips — 4x12

Biceps:

Incline Dumbbell Curls — 4x12


Day 4: REST


Day 5: Lower

Quads:
Front Squat — 3x8
Bulgarian Split Squats — 2x10

Hamstrings:

Hip Thrusts — 3x8
Dumbbell stork deadlifts — 2x10

Calves:
Standing smith machine calf raises — 3x8

Abs:
Lying ab crunches - 3 x 15


Day 6: Upper

Chest (horizontal push):
Flat Dumbbell Bench press — 3x10

Back (horizontal pull):
Low Rows — 3x10

Anterior delts (vertical push):
Standing Barbell shoulder press — 3x12

Back (vertical pull):
Underhand grip pulldowns — 2x12

Triceps (elbow extension):
Rope Pressdowns — 3x15

Biceps (elbow flexion):
Dumbbell Spider Curls — 3x15


Day 7: Rest


Day 8: Repeat

To conclude, max out your gains by doing less work in the gym. Junk volume refers to exercise that doesn't improve strength or build muscle, wasting your time and energy.

This is holding many trainees back from getting the gains that they want.

Junk volume can include working out for too long, or doing large sets with light weights.

Junk volume can be a problem for both newbies and elite athletes, stalling progress and increasing injury risk.

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


Chickpeas

Chickpeas are another store cupboard favourite. The dried ones offer the best value for money but they require soaking, so canned versions win on convenience.

Again, you only need three tablespoons of cooked chickpeas to get one of your five-a-day.

You can have them roasted as a snack or heavily spiced in a curry.

You can even use the water from the can (known as aquafaba) as a substitute for egg whites when making vegan meringue.

Try these recipes:

Chickpea, tomato & spinach curry
Chickpea & coriander burgers
Chickpea fajitas

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


Recipe of the week: Thai pork larb salad

INGREDIENTS:

1 tbs peanut oil
500g pork mince
1 tbs long-grain rice, plus steamed rice to serve
2 tbs fish sauce
Juice of 2 limes
1 large eschalot, finely sliced
1/2 bunch mint, leaves picked, plus extra to serve
1/2 bunch Thai basil, leaves picked, plus extra to serve
2 long red chillies, seeds removed, chopped, plus extra sliced to serve
1 iceberg lettuce, leaves separated

Method:

Heat the oil in a large frypan over medium-high heat. 



Add the mince and cook, breaking up lumps with a wooden spoon, for 6-7 minutes until cooked through. 



Use a slotted spoon to transfer the pork to a large bowl. Set aside to cool. 



Place 1 tbs uncooked rice in a separate dry frypan and cook, stirring, over medium heat for 7-8 minutes or until dark golden.

Transfer to a mortar and pestle and grind into a fine powder. Set rice powder aside until ready to serve. 



To make the dressing, whisk together fish sauce and lime juice. Set aside until ready to serve. 



Just before serving, add the dressing, eschalot, mint, basil and chilli to the pork and stir to combine. 



Arrange the lettuce leaves on serving plates.


Use a slotted spoon to pile the pork larb on top.

Garnish with extra mint, basil and chilli.

Sprinkle with rice powder and serve with steamed rice.

Enjoy!


Exercise of the week: Barbell Hack Squat

Muscles worked:

Quads
Glutes
Adductors
Lower Back
Trapezius
Forearm Flexors
Calves

Why do it?

The barbell hack squat is an old-school lift and an alternative to regular hack squats if you don't have access to a machine.

This exercise is similar to the barbell deadlift, with the difference that the barbell is placed behind your legs instead of in front of them.

This forces you into a more upright position and shifts most of the work onto your quadriceps, unlike the deadlift which is more of a posterior chain exercise.

How to Do it:

Stand in front of a bar. Squat down and grip the bar with your arms outside your legs.

Inhale, brace your core slightly, and lift the bar.

Pull the bar close to your body, with a straight back, until you are standing straight.

Lower the bar back to the ground with control.

Take another breath, and repeat for 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

Sometimes less is more:

Train with your muscles, not your ego. Most men need to take 10% off the bar; most women need to add 10%.

Cut Back on Refined Carbs:

Refined carbs include sugars and grains that have had their fibre and other nutrients removed. Examples include white flour, pasta and bread.

These types of foods are low in fibre, are digested quickly and only keep you full for a short period of time.

Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.

They'll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates.

Increased muscle mass = Increased quality of life:

Increased muscle mass will have improved health outcomes, not only from a physical standpoint but from a metabolic standpoint.

Avoid Fad Diets:

Fad diets are promoted for their ability to help people lose weight fast.

However, these diets tend to be very restrictive and not easy to maintain. This leads to yo-yo dieting, where people lose pounds, only to gain them back.

While this cycle is common in those trying to shape up quickly, yo-yo dieting has been linked to a greater increase in body weight over time.

Additionally, studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure and metabolic syndrome.

These diets may be tempting, but finding a sustainable, healthy eating plan that nourishes your body instead of depriving it is a much better choice.

Eat Whole Foods:

Keeping track of exactly what is going into your body is a great way to get healthy.

Eating whole foods that don't come with an ingredient list ensures that you are nourishing your body with natural, nutrient-dense foods.

When purchasing foods with ingredient lists, less is more.

If a product has lots of ingredients that you are unfamiliar with, chances are it is not the healthiest option.

Play around with exercise order:

Sometimes placing the big moves at the end can be more effective.


Useless Facts

Intelligent people have more zinc and copper in their hair.

Justin Jeria can rip a page out of facebook.

Iceland consumes more Coca-Cola per capita than any other nation.

In the early 1940s, the FCC assigned television's Channel 1 to mobile services (like two-way radios in taxis) but did not re-number the other channel assignments.

The fences at the zoo are to keep the animals safe from Jess Buxton.

The San Francisco Cable cars are the only mobile National Monuments.


Previous newsletters:

The Woodlands newsletter Sunday 21st May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32158

The Woodlands newsletter Sunday 14th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32089

The Woodlands newsletter Sunday 7th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32051

The Woodlands newsletter Sunday 30th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32020

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