Woodlands Fitness Centre

The Woodlands newsletter: Sunday 11th June 2023

Sunday 11th June 2023

Hello,

There's nothing wrong with dropping pounds quickly — as long as you're doing it intelligently.

Losing weight more quickly may give you more motivation to keep going, though it doesn't really matter how many pounds you lose a week.

The only thing that matters is the method you're using to experience weight loss and how well you follow your maintenance plan.

The desire to lose weight, and lose weight fast, is common.

There's a reason why diets like the cabbage-soup diet exist: People want a quick fix.

As a personal trainer who counsels private clients (and who has experienced my own weight-loss journey from being over 16 stone and 26% body fat), I understand that desire.

But unlike gradual weight loss, rapid weight loss can be dangerous and ultimately counterproductive when it comes to shedding unwanted fat.

But how?

What's the difference between losing 15 pounds in two weeks versus two months?

A lot.

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: £23
3 months: £26
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 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 £21.25 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


Upper / lower splits

Upper/lower workouts are thought to be the most optimal training style for those looking to build lean muscle naturally.

It takes full advantage of the three factors needed within workout routines to increase hypertrophy:

Mechanical Tension
Muscle Damage
Metabolic Stress

The upper / lower split allows you to stimulate each muscle group more frequently while also allowing you to distribute the volume to provide an ample amount of time to recover.

If you are recovering better and training more frequently, you'll grow.

The upper/lower workout split divides your workout sessions down into two categories: Upper body and lower body workout days.

On upper body workout days, you will train the chest, shoulders, back, biceps, triceps, traps, forearms, and possibly core.

On lower body workout days, you will train the lower back, quads, hamstrings, glutes, calves, and possibly core.

If you do an upper / lower split, choose exercises as follows:

Horizontal push (barbell bench press)
Horizontal pull (barbell bent over row)
Vertical push (barbell shoulder press)
Vertical pull (lat pulldown)
Elbow flexion (dumbbell bicep curl)
Elbow extension (dumbbell tricep extension).

Planning an intelligent lower body routine can be a little trickier as there is a lot of overlap between quad dominant and hamstring dominant movements.

But - generally speaking - for each quad dominant movement there should usually be a hip/ham dominant movement too.

So....

Quad dominant (ie Back squat or Front squat)
Hip/hamstring dominant (ie deadlift)
Knee flexion dominant (ie Lunges or step ups)
Hip extension dominant (ie Romanian deadlifts or Straight leg deadlifts)
Calves (Smith machine standing calf raises or hack squat calf raises)

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




Sweet potato

Regular white potatoes don't count as one of your five-a-day, but sweet potatoes do.

Sweet potatoes may be slightly more expensive than traditional spuds but, as a source of complex carbohydrate, they're fantastic value for money.

Like other orange fruit and veg, sweet potatoes contain beta-carotene.

You need a whole potato to get a full portion, so use it as you would a regular potato - baked, mashed, as chips... the possibilities are endless.

Try these recipes

Baked sweet potatoes with lentils & red cabbage slaw
Spinach, sweet potato & lentil dhal

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


Recipe of the week: The ultimate beef burger

Ingredients:

1 small onion,
finely chopped
4 sesame-topped burger buns
300g steak mince
1 tbsp sunflower oil
small wedge of iceberg lettuce, finely shredded
2 slices of mild cheddar or burger cheese
1 gherkin sliced lengthways
oven fries, to serve

For the secret sauce;

100g Hellmann's Real Mayonnaise
1 tbsp
American mustard
large pinch garlic granules
large pinch onion granules
¼ tsp smoked paprika
1 tbsp white wine vinegar
1 tsp pickle relish or finely chopped gherkin

Method:

Tip the onions into a small bowl and pour over boiling water from the kettle until just covered.

Leave to cool. Put all the sauce ingredients in another small bowl, then add 1 tbsp of the cooled onion water and mix until everything is evenly combined. Set aside.



Halve two of the burger buns, then cut a thick slice from the middles of the other two buns.

Toast or grill the middle slices on both sides and the other buns only on the cut sides, then set aside.

Heat the oven to 100C/80C fan/gas 2.

Divide the mince into four loose piles and season. Heat ¼ tbsp of the oil in a heavy frying pan or skillet over a high heat and put one of the piles of beef in the pan.

Working quickly, cover with a square of baking parchment and carefully use a second pan to press the beef patties down - be careful of the heat and rising steam as you do this.

Keep the patties pressed down for about 10 seconds, then remove the weight and the paper, and leave the burger to cook for 2 mins more.

Turn the patties and press down using a spatula, cooking for another 1 min.

Transfer to a tray and keep warm in the oven while you cook the other burgers in the same way.

When all the patties are cooked, it's time to assemble the burgers.

Spread some sauce over the bun bases, scatter with onions, then add lettuce, followed by a cheese slice, then a patty, a few gherkin slices and a middle slice of toasted bun.

Spread over more sauce, then add more onions, lettuce, another patty and the bun tops.

Serve with the oven fries and extra sauce on the side, if you like.

Enjoy!


Exercise of the week: Calf raises

Why do it:

Isolating the calves for a workout can benefit overall leg definition. It also helps hamstring and glute strength. Different foot positions target different muscles. Toes pointing in hits the outer head harder, toes out works the inner head.

How to do it:

Stand upright holding the barbell, two dumbbells by your sides, or unweighted.

With your toes pointing forwards, raise your heels off the floor and contract your calves.

Hold the contraction for 1 to 2 seconds, then lower slowly 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

Want big triceps?

Dips and close grip bench presses are potent tricep builders.

Make Time for Yourself:

Creating a healthier lifestyle means finding the time to put yourself first, even if you don't think it's possible.

Life often gets in the way of weight loss and fitness goals, so it is important to create a plan that includes personal time, and stick to it.

Responsibilities like work and parenting are some of the most important things in life, but your health should be one of your top priorities.

Whether that means preparing a healthy lunch to bring to work, going for a run or attending a fitness class, setting aside time to take care of yourself can do wonders for both your physical and mental health.

Don't discount full body workouts:

Prior to the steroid era they built some amazing physiques. Even Arnold Schwarzenegger himself was weaned on full
body routines.

Attack your weaknesses:

If you have a weak body part, always train it at the start of the weekly cycle and first in your programme.

Lagging traps?

Try the combination of heavy deadlifts, power cleans, power shrugs, heavy behind the neck presses and heavy rows.

Buddy Up:

If you are having trouble sticking to a workout routine or healthy eating plan, invite a friend to join you and help you stay on track.

Studies show that people who slim down with a friend are more likely to stick with weight loss and exercise programs. They also tend to lose more weight than those who go it alone.

Plus, having a friend or family member with the same health and wellness goals can help you stay motivated while having fun at the same time.

Don't Deprive Yourself:

Telling yourself that you will never have your favourite foods again is not only unrealistic, but it may also set you up for failure.

Depriving yourself will only make you want the forbidden food more and may cause you to binge when you finally cave in.

Making room for appropriate indulgences here and there will teach you self-control and keep you from feeling resentful of your new, healthy lifestyle.

Being able to enjoy a small portion of a homemade dessert or indulging in a favourite holiday dish is part of having a healthy relationship with food.

Want big arms?

Remember that the triceps makes up 2/3rds of your arm size.


Useless Facts

The expression 'to get fired' comes from long ago Clans that wanted to get rid of unwanted people, so they would burn their houses instead of killing them, creating the term 'Got fired'.

Some kids wee their name in the snow. Tom "Big Ken" Andrews can wee his name into concrete.

"I am." is the shortest complete sentence in the English language.

Hershey's Kisses are called that because the machine that makes them looks like it's kissing the conveyor belt.

Ben Pink lives in Harpur Hill, which may or not be a real place. Everything inside Ben's house is made from rose gold. Everything. Ever seen a rose gold sofa? That's the sofa Ben is lounging on. Rose gold refridgerator? Yep, that's where Ben keeps his pork pies. His rose gold pork pies. Live laugh love.

The phrase "rule of thumb" is derived from an old English law, which stated that you couldn't beat your wife with anything wider than your thumb.


Previous newsletters:

The Woodlands newsletter Sunday 4th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32327

The Woodlands newsletter Sunday 28th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32204

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