Woodlands Fitness Centre

The Woodlands newsletter: Sunday 18th June 2023

Sunday 18th June 2023

Hello,

Anybody interested in training properly and getting real results in a realistic timeframe should try to eliminate all the bullshit gimmicks around them.

Your workouts should be very simple. Full body or upper / lower workouts consisting of compound movements.

Sure there are implements or crazy techniques I like to experiment with and implement with myself and a handful of clients - but you need a strong base of old school training before you should even think about trying "advanced" methods.

There is no magic pill that can make you get ripped, hench, buff, skinny or whatever term best reflects your goals.

There is no magic thing you can wear at night to tone up your legs or your waist.

I see the craziest ads about people wearing some weird wrap and being able to get "toned."

I am not saying this to bash people who are confused, this is supposed to be helpful.

Focus on a proper warm up - "warming up better has been my best pre-workout by far, it improves my conditioning, mobility, and performance.

A proper base in simple compound exercises training: squat, deadlift, lunge, press and row variations.

Forget doing lots of isolation exercises for your arms.

Don't complicate it!

Some of the strongest people in the world only have a barbell and a squat rack.

If they don't need a pec deck or leg extension machine, than neither do you.

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


Is your Rep Speed KILLING your gains (part 1)?

5 things you need to know about tempo:

1) Light weights WILL make you weak.

2 ) Slow concentrics WILL make you weak.

3) If your goal is to constantly build muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fiber types (IA, IIA, IIB)

4) Heavy eccentrics WILL make you strong, AND big.

5 ) If you're training for hypertrophy(building muscle) Time Under Tension(TUT) is something that you MUST be aware of and optimize.

(These will all be explained below)

If you're reading this, chances are you either really want to build some muscle, or you have some sadistic addiction to reading painfully boring irrelevant information and need to find a new hobby.

Either way I'll try to give it to you so that it's simple enough to apply immediately and get you on the fast track to building some muscle.

For those of us that want to build muscle, its important to realize that building muscle is a continuous, never ending process.

It doesn't ever start or stop, it is always ongoing. The trick for us, is to make sure its always going in the direction we want it to, building up and getting bigger!

To ensure we are always growing, it is important to realize what factors govern growth.

To build muscle, we must subject it to a new stimulus (something it is not used to), and ideally do it enough times that it signals the brain to say "Hey, this is going to be a regular thing, maybe we should start building this muscle up!"

As most of you know, the body contains different muscle fiber types. For the sake of this article, lets keep it simple and say "fast twitch(IIa/IIb)" and "slow twitch(I)".

The body uses Type II muscle fibres for anything requiring fast response, or heavy loads. If you throw a bunch of weight on a bar, or lift your refrigerator, your body is going to use these muscle fibres.

If you're lifting your beer to your mouth, or curling your arm to apply your hair gel, your body is using slow twitch fibres.

Fast twitch fibres may also sometimes be referred to as "high threshold" because of the simple fact that it takes a little more to get them to work. They're not working unless you're doing something fast, or heavy.

More next week...


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


Dried fruit

You might be surprised to learn that dried raisins, currants and sultanas count towards your five-a-day.

Just one tablespoon equates to a portion, so think about incorporating some next time you're pouring out your breakfast cereal, making porridge or garnishing a salad.

Try these recipes:

Apple & sultana porridge
Chicken biryani
Gremolata couscous-stuffed peppers

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


Exercise of the week: Cheeseburger salad

Ingredients:

For the burgers:

500g 5% fat mince beef
1/2 onion, peeled and grated
1 tbsp dried mixed herbs
1 large egg, beaten
1 tbsp olive oil, plus extra for greasing

For the dressing:

1/2 cup mayonnaise
2 Tablespoons sweet pickle relish
1 Tablespoon grated yellow onion (with juices)
2 teaspoons yellow mustard
1/2 teaspoon white vinegar (optional, see notes)
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon fine sea salt
1/4 teaspoon garlic powder

For the salad:

2 x 80g Sainsbury's Butterhead salad
2 x 80g red onion, sliced
335g cherry tomatoes, sliced in half
1/4 cucumber, thinly sliced
50g lighter mature cheddar cheese, grated


Method:

Add all the burger ingredients to a large bowl. Season well, then use your hands to mix everything together until thoroughly combined.

Divide the mixture into 12 portions and shape each portion into 12 little burger patties.

Grease a baking tray with olive oil, then add the burger patties.

Cover with cling film and transfer to the fridge to chill for 20 mins.

Now start on your burger sauce dressing:

Grate the onion using a box grater. Be sure to use any juices that accumulate with the onion.

In a small bowl, mix all ingredients together.

Store leftovers in an airtight container in the fridge.

Heat the oven to 220°C/200°C fan/gas mark 7.

Remove the cling film, then transfer the tray of burgers to the oven.

Cook for 15 mins or until cooked through. Leave to cool slightly, then roughly break up.

To a large serving bowl, add the salad leaves, onion, tomatoes, cucumber and cheddar cheese.

Add the burgers and toss through. Drizzle with the dressing and serve.


Enjoy!


Exercise of the week: Dumbbell Bicep Curls

Why to do it:

Because you can invite people to the gun show. Because they're not sleeves; they're holsters.

How to do it:

Hold two dumbbells by your thighs with you palms facing forwards.

Use your biceps to lift the dumbbells until they are at shoulder height.

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

Eliminate Empty Carbs:

And speaking of eating full-fat fare, a cutting-edge review published in PLOS One discovered that when it comes to reducing cardiovascular risk and promoting rapid weight loss, low-carb diets are superior to low-fat diets.

Can't imagine fully committing to a low-carb lifestyle?

Start by eliminating empty sources of carbs from your diet such as white bread, desserts, and sugary drinks.

Science can help, but training is still an art:

Everybody is different. Try new things based on science, but tweak them to fit your personal needs.

People chat shit:

Anyone that insists a topic or training concept is 100% black or white should be approached with caution. Different things work for different lifters.

Always strive for improvement:

Progression of weight is the magic muscle building key.

Be Realistic:

Comparing yourself to models in magazines or celebrities on TV is not only unrealistic — it can also be unhealthy.

While having a healthy role model can be a great way to stay motivated, being overly critical of yourself can set you back and may lead to unhealthy behaviours.

Try focusing on how you feel rather than concentrating on how you look. Your main motivations should be to get happier, fitter and healthier.

Snack Smart:

Snacking on unhealthy foods can cause weight gain.

An easy way to help shed pounds or maintain a healthy weight is to make an effort to have healthy snacks available at home, in your car and at your place of work.

For example, stashing pre-portioned servings of mixed nuts in your car or having cut-up veggies and hummus ready in your fridge can help you stay on track when a craving strikes.

Fill the Void:

Boredom may lead you to reach for unhealthy foods.

Studies have shown that being bored contributes to an increase in overall calorie consumption because it influences people to eat more food, healthy and unhealthy.

Finding new activities or hobbies that you enjoy is an excellent way to avoid overeating caused by boredom.

Simply going for a walk and enjoying nature can help get you in a better mindset to stay motivated and stick to your wellness goals.

Find Workouts You Actually Enjoy:

The great thing about choosing a workout routine is that there are endless possibilities.

While sweating through a spin class might not be your cup of tea, mountain biking in a park might be more up your alley.

Certain activities burn more calories than others. However, you shouldn't choose a workout based solely on the results you think you'll get from it.

It's important to find activities that you look forward to doing and that make you happy. That way you are more likely to stick with them.


Useless Facts

The longest recorded flight of a chicken is thirteen seconds.

When Jeremy Brook goes to sleep every night, he checks his closet for Chuck Norris.

The Eisenhower interstate system requires that one mile in every five must be straight in case of war or emergency, they could be used as airstrips.

The name Jeep came from the abbreviation used in the army. G.P. for 'General Purpose' vehicle.

Jo Blackham can slam a revolving door.

The Pentagon, in Arlington, Virginia, has twice as many bathrooms as is necessary, because when it was built in the 1940s, the state of Virginia still had segregation laws requiring separate toilet facilities for blacks and whites.


Previous newsletters:

The Woodlands newsletter Sunday 11th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32397

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 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