Woodlands Fitness Centre

The Woodlands newsletter: Sunday 25th June 2023

Sunday 25th June 2023

Hello,

Firstly, I did not send out last week's newsletter. Here it is:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32549

Right, let's get back to this week's newsletter:

Eat good foods! Think about it the word "supplement" means in addition to something else.

For instance, training your triceps through a tricep extension is a supplemental exercise to getting a strong bench press, but you wouldn't only do tricep extensions and ignore the bench press would you?

No Way!

Focus on getting a better diet one small thing at a time, whether it be cutting out dessert or not drinking soda.

Focus on drinking a ton of water.

Actually, don't drink a ton of water. Firstly, why is anybody measuring water in tons. Secondly, too much water will make you dead.

Drink 6 to 8 cups or glasses of fluid a day.

This is so much more important than the type of protein you want to drink after a workout.

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 2)?

This article carries on from last week.

Remember: fast and heavy are really the same thing as far as your muscles know! Muscles only know tension. Fast twitch muscles are your body's way of dealing with anything that requires strength and speed, and therefore in order for it to build these up, you must lift heavy things, or perform activities with higher velocity. Simple enough?

"Low threshold" fibers are the slow twitch fibers and are much less likely to grow. They're really intended to perform simple, basic activities and things that are more endurance based. For instance, any sets that last longer than two minutes.

Now that you have a very basic understanding of how muscle work, I will tie in how this all applies to you, and explain the 5 points above.

1) Light weights WILL make you weak.

Using light weight too often actually slows the speed of neural firing and will slow the speed of muscular contraction. The end result is a weaker you. This is also what happens when you do cardio.

2) Slow concentrics WILL make you weak.

Many of you are familiar with the training method of "super slows", pioneered in the 1990's and known for creating obscene amounts of lactic acid, which many people believed correlated with muscle growth. NOPE! There is very little correlation.

The logic was to increase TUT and therefore increase muscle growth. Well, could be effective, but will also make you weak as a kitten because of the same reasons mentioned above.
If you want to increase TUT, you are MUCH better off using slow eccentrics (negatives) and maintaining explosive concentrics.

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

It is advantageous to change the rep tempo of your workouts every 3-6 weeks.

Some great examples for hypertrophy are 4010, 6010, 4111, 4021.
If strength is your primary goal, tempo would be different than the above, but these can certainly be incorporated.

What does 4010 mean on the gym floor?

4 is the eccentric portion or the negative.

0 is the bottom portion in a stretched position

1 is the concentric or lifting portion

0 is the contracted position

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

More next week...

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


Eat seasonal

This might sound obvious, but eating what's in season can - but not always - be cheaper. Consult our seasonal calendar before shopping or speak to your local market stallholder or greengrocer to find out what's in abundance. Often a glut of produce means a marked-down price. We have healthy recipes for spring, summer, autumn and winter to inspire your cooking.

For more tips, read our latest guide on how to eat healthy on a budget. Plus, be inspired by our review of the best healthy cookbooks.

Eating seasonally means consuming foods that are grown and harvested during their natural growing season. This means that you'll be eating fruits and vegetables when they are at their freshest and most flavorful. Here are some of the benefits of eating seasonally:

1. Nutrient-dense: Fruits and vegetables that are in season are often more nutrient-dense than those that are not. This is because they are picked at their peak ripeness, which means they are packed with vitamins, minerals, and antioxidants.

2. Better for the environment: Eating seasonally can help reduce the carbon footprint of your diet. When you eat foods that are in season, they are often grown locally, which means they require less transportation and refrigeration.

3. Supports local agriculture: When you eat seasonally, you are supporting local farmers and agriculture. This helps to strengthen local economies and promotes sustainable farming practices.

4. Cost-effective: Foods that are in season are often less expensive than those that are not. This is because they are more abundant and require less resources to grow and harvest.

5. Variety: Eating seasonally means you'll be able to enjoy a wider variety of fruits and vegetables throughout the year. This can help keep your diet interesting and provide a range of different nutrients for optimal health.

To start eating seasonally, try visiting your local farmers market or joining a community-supported agriculture (CSA) program.

These options allow you to purchase fresh, locally-grown produce that is in season. You can also look up what fruits and vegetables are in season in your area and plan your meals around those ingredients.

By eating seasonally, you'll be doing your part to support your health, the environment, and local agriculture.

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


Recipe of the week: Nashville Hot Chicken Sandwich

Ingredients:

Bread of choice (4 sandwiches)
1/4 cup coleslaw
16 pickle chips
4 boneless, skinless chicken thighs

Flour mixture:

2 cups all-purpose flour
1 tbsp garlic salt,
1 tbsp paprika,
1/2 tbsp cayenne pepper,
1/2 tsp pepper

Egg mixture:

2 eggs
1 cup buttermilk
2 tbsp
Hot sauce

Spicy oil mixture:

1 tbsp cayenne pepper
1 tbsp garlic powder
1 tbsp paprika
1/2 tbsp chili powder
1/2 tbsp salt
1 tsp black pepper
2 tbsp light brown sugar
1 cup frying oil

Step:

Salt and pepper your thighs and refrigerate for 30 mins.

Dredge your boneless thighs in your egg mixture, then your flour mixture and repeat once more.

Fry for 10 minutes (or until golden brown).

Set aside to dry.

Make your spicy oil using 1 cup of hot oil.

Coat each piece of fried chicken in your spicy oil.

Toast your bread and add some ranch, one piece of chicken, 4 pickles, and a scoop of cole slaw!

Enjoy!


Exercise of the week: side plank with arm raise

Why do it:

This exercise will not only challenge your side delts but also your core, particularly your obliques.

How to do it:

Lie on the floor on your side, resting on your left elbow.

Engage your core and lift your hips up, supporting yourself on the left elbow.

You want to be as high in the air as possible while staying grounded. Ensure that your body is in a straight line with your right foot either on top or in front of your left foot (the side that's bearing the weight).

Extend your right arm (the one that isn't on the ground) in the air so that it makes a straight line with your other arm.

By using your resting arm this way, you can work both side delts simultaneously.

Lower your hips back to the floor and lift it back up in position again.

Repeat your reps on one side before switching to the next.

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.

Notes:

If it's too challenging to include an arm raise with your side plank, then omit the arm raise until you've built enough strength and core work to include it.

When you change sides, you'll be working the other arm anyway, with or without the arm raise.

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


Things to consider

Slow down

The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters.

Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you're hungry or full.

However, it takes about 20 minutes for your brain to receive these messages. That's why eating more slowly may give your brain the time it needs to perceive that you're full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight.

Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control.

So, simply eating slower and chewing more often may help you eat less.

Stretch, stretch, stretch:

This is so important, I said it three times. Be sure to stretch after exercise.

If you can loosen your muscles post-workout, you'll have happy joints ready to go for your next sweat session and less pain.

Don't skip multiple workouts:

Try to never go more than two days in a row without exercise, unless of course you are injured or ill.

This applies to your vacations too!

Remember:

not all workouts have to be high-intensity. Try these low-intensity workouts for the days it's hard to muster up the energy.

Create measurable goals you can check off:

These should be smaller things that take you only a couple of weeks to accomplish. You can have your ultimate goal, but if it's years out, motivation can wane.

Ramp it up slowly:

If you hate exercise, make incremental changes each week.

Aim for a 20 minute workout at first, then increase your time.

Beware of fitness fads:

Don't try fads and gimmicks. If it sounds too good to be true, it probably is.

Losing weight takes time and hard work, but you can do it.


Useless Facts

The cruise liner, Queen Elizabeth II, moves only six inches for each gallon of diesel that it burns.

The last man who made eye contact with Bruce Alexander was Ray Charles.

If you have three quarters, four dimes, and four pennies, you have $1.19, the largest amount of money in coins without being able to make change for a dollar.

In Aspen Colorado, you can have a maximum income of $104,000 and still receive government subsidized housing.

Google doesn't allow you to search for Sue Highley because it knows you won't find her. She finds you.

Honking of car horns for a couple that just got married is an old superstition to insure great sex.


Previous newsletters:

The Woodlands newsletter Sunday 18th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32549

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 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