Woodlands Fitness Centre

The Woodlands newsletter: Sunday 22nd October 2023

Sunday 22nd October 2023

Hello,

You don't have to count reps

There are a few reasons why some fitness experts suggest not counting reps during exercise:

1. Quality over quantity:

Focusing solely on the number of repetitions performed can lead to sacrificing proper form and technique. It's more important to perform each repetition with good form and control, rather than rushing through them just to reach a certain number.

2. Mental fatigue:

Counting reps can be mentally draining and can lead to boredom and a lack of motivation. By focusing on the quality of each repetition and being present in the moment, you may find that your workouts become more enjoyable and rewarding.

3. Plateauing:

If you always stick to the same number of reps, you may reach a plateau where you stop seeing progress. By varying the number of reps and sets you perform, you can challenge your muscles in different ways and prevent stagnation.

That being said, counting reps can also be helpful for tracking progress and setting goals.

It's all about finding the right balance between focusing on form and technique, and using reps as a tool to challenge yourself and monitor your progress.

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: £24
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-Member (price per session):

30 minutes:

3 sessions per week: £14.20
2 sessions per week: £14.70
1 sessions per week: £15.20

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £21.50
1 sessions per week: £22.00

60 minutes:

3 sessions per week: £27.85
2 sessions per week: £28.35
1 sessions per week: £28.85

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 minutes:

3 sessions per week: £11.45
2 sessions per week: £11.95
1 sessions per week: £12.45

45 minutes:

3 sessions per week: £16.90
2 sessions per week: £17.40
1 sessions per week: £17.90

60 minutes:

3 sessions per week: £22.35
2 sessions per week: £22.85
1 sessions per week: £23.35

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



How hard should you train?

And should you train to failure?

You must train hard and apply sufficient overload to build muscle, but how hard is exactly necessary? Should you put the weight down once you reach 10 rep, or when the muscle starts to feel uncomfortable or when you can't do any more reps with good form?

Basically, this is the concept we want to explain: if you're training for maximal strength, you do not want to train to the point of muscular failure, but if hypertrophy is your goal, it's a different story.

Training to muscular failure or the state when you can no longer produce sufficient muscle force to complete another rep with good form, has been shown to be most effective for muscle growth.

This type of training recruits as many muscle fibers as it can, and produces increased secretion of growth-promoting hormones. Training to failure also induces more metabolic stress to contribute to a greater degree of hypertrophic response.

The threshold for training to failure is clear: It must be used with caution as there's a potential for overtraining when used long-term, a state in which growth comes to a full stop. If you employ this training method, cycle in periods of lower-intensity training.

For bodybuilders, it's a strategy that should be used periodically.

Training to muscular failure is an effective training variable for hypertrophy when used properly and strategically. To avoid overtraining and maximize this variable, training to failure should be used intensively for some cycles and avoided during other times.

Train smart, train strong, start building muscle mass, and don't forget to implement science into your training knowledge!

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


Canned fruit

A single canned peach or pear provides one of your five-a-day - this means buying one can could be enough to give around four people a serving.

Be aware that canned fruit does usually comes in sugary syrup - even the varieties in juice contain a lot of sugar. That said, if eaten occasionally, it's a good way to sneak fruit into desserts and puddings.

Tinned fruit is a convenient and nutritious option for those looking to add more fruit to their diet. Tinned fruit is typically packed in water or juice, and can be stored in the pantry for months. Here are some benefits of tinned fruit:

1. Nutritious:

Tinned fruit is packed with nutrition, just like fresh fruit. It is a great source of vitamins, minerals, and fiber, which can help support a healthy diet.

2. Convenient:

Tinned fruit is a convenient option for those who don't have access to fresh fruit or who want to have fruit on hand for quick and easy snacks. It can be stored in the pantry for months, making it a great option for emergency food supplies.

3. Affordable:

Tinned fruit is an affordable option for those on a budget. It is often cheaper than fresh fruit, especially during the off-season.

4. Versatile:

Tinned fruit is a versatile ingredient that can be used in a variety of dishes. It can be added to smoothies, used as a topping for yogurt or oatmeal, or used in baking.

5. Long shelf life:

Tinned fruit has a long shelf life, which means that it can be stored for months. This makes it a great option for those who want to stock up on fruit for emergency food supplies or for those who want to have fruit on hand for quick and easy snacks.

Here are some ideas for using tinned fruit:

- Smoothies: Use tinned fruit in smoothies for a quick and easy breakfast or snack.
- Toppings: Use tinned fruit as a topping for yogurt or oatmeal.
- Baking: Use tinned fruit in baking, like in muffins or cakes.
- Salads: Add tinned fruit to salads for added flavor and nutrition.
- Snacks: Eat tinned fruit as a healthy and convenient snack.

In conclusion, tinned fruit is a convenient and nutritious option for those looking to add more fruit to their diet. It is affordable, versatile, and has a long shelf life. Incorporate tinned fruit into your diet for added nutrition and convenience.

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


Exercise of the week: Dumbbell Reverse Sprinter Lunge

Stand upright with your feet shoulder-width apart and hands by your sides.

Inhale and raise one leg, taking a large step back while leaning forward with a flat torso and bending with your front leg.

Continue lowering yourself until your hands touch the floor and your front thigh is parallel to the floor.

Exhale and push yourself up through your front foot while bringing your back leg forward, returning to the starting position.
This is one rep.
After all reps are completed, switch sides and repeat the movement.

10 reps prescribed means you should perform 10 reps on each side (20 total).

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


Recipe of the week: Sweet Chilli Chicken with Rice

Here's a step-by-step guide on how to cook Sweet Chilli Chicken with Rice:

1. In a bowl, combine the diced chicken breast with cornflour, smoked paprika, salt, and pepper. Toss the chicken until it is evenly coated with the cornflour mixture.

2. Heat a little oil in a large skillet or wok over medium-high heat. Add the coated chicken to the pan and cook until it is browned and cooked through, stirring occasionally. This should take about 5-7 minutes.

3. In a separate bowl, mix together the light soy sauce, light sweet chili sauce, sriracha (or low sugar ketchup), crushed garlic cloves, ginger paste (or fresh ginger), and honey. Stir well to combine all the ingredients and create the sauce.

4. Once the chicken is cooked, pour the prepared sauce over the chicken in the skillet. Stir well to coat the chicken evenly. Continue cooking for an additional 2-3 minutes until the sauce thickens slightly and coats the chicken.

5. While the chicken is cooking, prepare the rice according to the package instructions or your preferred method. Divide the cooked rice into meal prep containers, with each container containing approximately 110g of cooked white rice.

6. Once the chicken is cooked and the sauce has thickened, portion the chicken into the meal prep containers, dividing it equally among the containers.

7. Sprinkle sesame seeds, diced chili, diced spring onion, and cooked capsicum/bell peppers over the chicken in each meal prep container. You can adjust the amounts to suit your taste and preference.

8. Allow the chicken and rice containers to cool before sealing and storing them in the refrigerator.

9. When ready to eat, simply reheat the meal prep container in the microwave or heat it on the stovetop until heated through.

Enjoy your homemade Sweet Chilli Chicken with Rice, packed with flavour and nutrition!


Things to consider

Opt for Full-Fat:

A Credit Suisse Research Institute report found that more and more of us are choosing full-fat foods over skim, light, fat-free, or other modern monikers of leanness.

And while many health organizations like the American Heart Association still recommend cutting down on fat—particularly saturated fat—this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition.

Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence.

Balance your sodium & potassium:

Having a proper sodium/potassium balance is very important for overall health. Instead of worrying about salt, make sure you are taking in enough potassium.

Don't obsess about cholesterol:

Your body needs cholesterol to function properly. If you are eating healthy, don't obsess about your cholesterol intake.

Choose compounds for biceps:

Pound for pound the best bicep builders are heavy rows and pull-ups / chinups. Barbell curls are a good addition to these exercises.


Useless Facts

Jupiter is bigger than all the other planets in our solar system combined.

Jan Handley has been reading a book called The History Of Glue. She couldn't put it down.

Hot water is heavier than cold.

The common idea that only 10% of the brain is used it not true as it is impossible to determine the actual percentage because of the complexity of the brain.

Sue Tinkler phoned the local ramblers club today and this bloke just went on and on.

Lawn darts are illegal in Canada.


Previous newsletters:

The Woodlands newsletter: Sunday 8th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 1st October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 24th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 17th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33144

The Woodlands newsletter: Sunday 10th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33099

The Woodlands newsletter: Sunday 3rd September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33060

The Woodlands newsletter: Sunday 27th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33026

The Woodlands newsletter: Sunday 20th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32963

The Woodlands newsletter: Sunday 13th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32996

The Woodlands newsletter: Sunday 6th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32920

The Woodlands newsletter: Sunday 30th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32886

The Woodlands newsletter: Sunday 23rd July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32756

The Woodlands newsletter: Sunday 16th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32756

The Woodlands newsletter: Sunday 9th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32619

The Woodlands newsletter: Sunday 2nd July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32593

The Woodlands newsletter Sunday 25th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32550

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 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