Woodlands Fitness Centre

The Woodlands February 2014 Newsletter

Saturday 1st February 2014

What's New?

That's January over and done with so we've now had 1/12th of the year. As at 1st February 2014, it will be 327 days until its Christmas Day again.

January 2014 was - by far - the most successful month I can remember for the club. This is partly due to the success of our "Refer a friend/Join with a friend" offer, which was far more successful that I had anticipated. If you refer a friend we'll reduce your membership to one of the following:

£14.99 per month for 12 months.
£17.99 per month for 6 months.
£20.99 per month for 3 months.

This offer ends 28th February 2014 and we will not be repeating it at these prices. The prices based on a minimum term membership. Existing members' minimum membership term still applies. You must be present when your friends join. Your friend must not have been a member for at least 30 days. All monthly payments must be made by direct debit. Membership includes all classes except studio cycling.

I've been pestered and pestered and pestered to get a sunbed and I've finally succumb to this unrelenting pestering. So, on Friday 7th February, we will be having a sunbed installed in the empty treatment room upstairs. The sunbed will be 225 watt and have a changing cubicle attached - even though the sunbed will be in its own room upstairs. The prices will be:

3 mins: £2.00
6 mins: £3.50
9 mins: £5.00
12 mins: £6.50
33 mins: £16.50

For more information, come and speak to me.

The Woodlands Fitness Centre now has a suggestion box. In the past we've used questionnaires but I've opted for a suggestion box this time. Aside from the odd "joke" submission, we've actually had some really great feedback. I've acted on a lot of the feedback already and I'll elaborate on anything that is pending/under consideration in this newsletter.

The current weighing scales are out by 2kg if you weigh more than 45kg. I'll pick up a new set of scales, which will hopefully be more accurate. However, please don't measure weight loss success by the scale. I'll elaborate on this in an article cryptically titled "don't measure weight loss success by the scale".

Although the suggestions are all given anonymously, it would benefit us greatly if you told us the day and time you visit the club.

It would also help us if you told us what classes you like doing and when you're able to attend them. We'll take all of your feedback and take this into account when we next revise the class timetable. We will devise a questionnaire 2 months prior to when we next revise the class timetable. This feedback will help us deliver a timetable that best addresses your needs.

A few people have suggested we turn the reception area into a larger seating/social area. This is a great idea. In the past, we've had a larger reception area with sofas, coffee facilities but over the last couple of years that space has been eaten up with new gym and cardio equipment. So we've moved the gym machines around to give that space back. We now have some comfy seating. We'll also get a coffee table. And I've brought in a coffee machine from home.

A few members suggested we tidy/clean the ladies changing rooms more often. This is particularly an issue at night when we're really busy. The changing rooms are cleaned on a daily basis. However, considering our daily footfall, this might not always be enough. I've scheduled in a member of staff to freshen up the changing rooms in the afternoon and early evening.

A large number of members have suggested we buy more Crossfit style equipment including battling ropes, tyres and sledge hammers, farmers walk handles, chains, kettlebells, punch bags, new medicine balls, new barbells and more dumbbells. I'm really pleased that members want functional training equipment. I'm really glad I asked for feedback as I had - wrongly - assumed that members wanted different types of equipment. The growth in Crossfit and strongman style training continues to grow and it's something we're happy to facilitate and encourage.

I always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, and anything else. So - there's the suggestion box or you can you can email any feedback and suggestions to the email address at the end of this newsletter.

Many thanks,
Giles

Why does HIIT work so well?

A member asked why HIIT works so well. Well, here is the answer:

High-intensity interval training will send your body into fat-burning overdrive. You can burn lots of calories in less than 30 minutes per day. So a lack of time is no excuse.

The main concept of HIIT is to train in intervals of differing speeds. One of the most important things to remember while doing HIIT is never allowing your body to adjust to one intensity level.

You can do interval training with many different exercises: skipping, mountain climbers, box-jumps, lunges etc. The key is to push through the high-intensity intervals and lower your heart-rate during the low-intensity intervals.

HIIT training is such an effective fat burner because it produces excess post-oxygen consumption (or EPOC). HIIT could increase your resting metabolic rate for the following 24 hours. In other words, the fat-burning process keeps going and going and going!

In many of our newsletters, I urge you to avoid steady state cardio. Long endurance activities like marathon running can cause muscle catabolism, or the breakdown of muscle tissue. Muscle catabolism can sometimes last up to 7 days after the endurance activity takes place.

HIIT training on the other hand, can help increase speed, power, endurance and metabolic rate, which will help you to burn fat faster.

For optimum fat burning, perform a HIIT workout at least three times per week. To prevent injury, start HIIT sessions with a good warm-up and end them with a proper cool-down.

Don't forget we do 7 x 30 minute HIIT classes per week. Get booked in now!

Don't measure weight loss success with weighing scales

It's very easy to get caught up in checking the weighing scales on a daily basis, to see how your weight loss is progressing. And, while the scales do provide instant feedback, this feedback rarely tells you the whole story. Here are 5 reasons why you can't trust the accuracy of the scale:

1. Weight Fluctuations:
During the course of the day, your weight can vary by several pounds, depending on your nutritional status, and the daily fluctuations associated with your body's circadian rhythms.

2. Body Composition:
Your actual weight doesn't tell you anything about the amount of body fat you may have lost. Or gained. Muscle weighs much more than fat, so even if you are not losing weight, you may be losing fat and gaining muscle, which is extremely beneficial for both your overall health and your appearance.

3. Hydration Status:
One litre of water weighs 1kg. So, if you are well-hydrated you will weigh more. If you are dehydrated, you may be a little bit lighter. Dehydration is certainly not healthy for your body.

4. Discouragement:
If you are the kind of person who gets discouraged when you see a number on the scale which you don't like, I suggest you avoid the scales for a while.

Health and fitness are long-term goals. Reaching these goals requires a consistent level of commitment from day to day. Sorry giuys and girls, but there are no short cuts and quick fixes!

5. Weight Loss is Only One Factor
It's easy to get focussed on a particular number on the scale, but in truth, your health is about much more than just your weight. If you are eating well, exercising regularly, feeling good about yourself, and your health is improving overall, you are well on your way to better health and fitness, no matter what the scale says.

Of course, achieving a healthy weight is part of your overall health and fitness plan, but it's only one aspect. The ultimate key is to be as healthy as you can be irrespective of how much you weigh.

Very Punny

I totally understand how batteries feel because I'm rarely included in things either.

A magician was walking down the street and turned into a grocery store.


The Woodlands Fitness Centre Ltd
A: Unit 29, Peak Village Estate, Chatsworth Road, Rowsley, Derbyshire, DE4 2JE
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk