Woodlands Fitness Centre

The Woodlands Fitness Centre October 2014 Newsletter

Wednesday 1st October 2014

What's New?

Welcome to the Woodlands Rowsley October 2014 newsletter.

So what's new this month? Firstly, our very own Lee Tann got married to Fliss in a lovely ceremony at Ringwood Hall. I hope you will join us in wishing them the very best for their married life together.

The new studio area has been created by relocating the old studio area. The feedback so far has been amazing and very encouraging. Members love the new space - and it's made Woodlands look like a totally different gym. We still have some decoration, finishing off and tidying to do.

The word of the month is 'motivation'. We have some members who use the gym 5 or 6 times a week without fail; they prepare their own workouts and they just get on with it. Then we have some members who might be new to using a gym and even though they've got their own workout routine they might still feel a bit lost when working out on their own. There are many of these members in each and every gym, health club and leisure centre up and down the country.

We understand that it is sometimes very difficult to be self-motivated, even for those members who visit a gym on a regular basis. Most people join a gym to get results - and that's what you should expect. At Woodlands Rowsley, we focus on you - so we can help you get the results you crave.

We're now offering a range of small group personal training sessions in the morning, afternoon and evening. These small group personal training sessions are a great way to get fitter with friends and family. With only having a small number of clients in each session, each individual can be monitored and set goals in each session and still have the same results as they would from one-to-one personal training.

These small group personal training sessions will help you to feel fitter, leaner, stronger, more agile, more flexible and more confident. What we offer is everything you would expect from one-to-one personal training: motivation, technical guidance, nutritional support and progression, blended with the flexibility and regularity that comes with being a member of a conventional gym. Simply said, you can have personal training as many times a week as you like at an affordable price.

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

Thanks,
Giles

Parking Metres in the car park

Peak Village are installing parking meters in the car park. However, this is ONLY for people who park for more than 4 hours. So this won't affect any of our gym members - unless you fancy training for more than 4 hours.

Group Personal training.

A lot of members have expressed interest in group personal training at Woodlands Rowsley. These Group Personal training sessions, much like our classes, will be an appointment controlled personal training system where a Personal Trainer will train 4 to 8 members at a time.

These group personal training sessions will last 45 minutes. The sessions have been designed for both males and females of mixed ability. The training programmes are both themed and personalised - not a typical circuit routine.

The group personal training sessions will take place in the new studio area. The whole concept of the scheme is that this provides:

• Significantly improved results
• Increased motivation and attendance
• More fun
• Learn new skills such as stretching, free weights, kettlebell and core training.
• Meet new friends

All Woodlands Rowsley Personal Trainers have been trained to a minimum Level 3.

The programmes are designed to be progressive, very effective and fun. Although you will be part of a group the Personal Trainer will interact both on an individual and group basis. The group personal training routines will be both themed and personalised - not like a typical circuit routine. Themes will include lower body (legs, bum & core), upper body, HIIT, Kettlebells and more.

What can Group Personal training at Woodlands Rowsley help you achieve? Group Personal training can help you achieve weight loss, improved tone, improved balance, improved co-ordination, increased stamina / endurance, help slow down ageing process, combat cholesterol, reduce blood pressure, improved energy levels, better self-esteem, improved sleep, stress relief, meet new friends and possible improve your sex life.

These group personal training sessions will be listed on the Woodlands October 2014 class timetable.

For more information, please come and speak to me.

Paleo Snack Ideas no. 4.

This month's Paleo snack ideas:

Guacamole with veggies: guacamole is a wonderful Paleo snack. It is full of healthy fats and vitamins. Try it with peppers or carrots for added crunch.

Single serving packets of nut butters: many brands of nut butter sell it in convenient single-serving packets that are great to throw in the bottom of your bag for an emergency Paleo snack.

Cucumber sandwiches: a small piece of meat between two crunchy cucumber slices makes a refreshing bite on the run.

Paleo trail mix: Combine your favourite nuts, add some dried fruit and coconut flakes, and mix well!

Bacon-wrapped apple slices: cook some bacon, and wrap it around crisp slices of Granny Smith apples for a salty, crunchy Paleo snack.

10 reasons why you're not losing fat. Reason 5: You don't eat any fat

There's no doubt that fat is the most calorific of the nutrients we eat. Fat contains 9 calories per gram, whereas carbohydrates and protein contain 4 and even alcohol contains 7. And the saturated fats present in processed foods such as biscuits, cakes and sweets, as well as the junk food we consume will cause weight gain - and clog your arteries.

But not all fat is bad. The unsaturated fats found in oily fish, nuts and pulses are good for your heart and cholesterol levels. Research also shows that health fats, such as Essential fatty acids (EFA's) and CLA actually help burn fat, as they assist in transporting oxygen to the body's tissues. So don't dodge fat altogether because omitting an entire food group is little more than a fad diet - and it's bound to end in failure when you get bored of it after three weeks.

Avoiding good fats can also cause extreme tiredness. Instead, ensure you eat a balanced diet from which 20 to 30 per cent of your intake comes from healthy fats. It won't affect your long-term weight loss, but it will affect your health for the better.

The real key to losing weight is to cut calories, rather than stop eating fat or doing the silly 'one meal a day' plan. The average man consumes 2,000 to 2,500 calories a day, depending on height and weight, but can survive perfectly adequately on 1,500 calories - especially if those calories come from foods that are high in protein or fibre and therefore fill you up. Examples include meat and vegetables. You also need to calculate how many calories you burn each day.

First you need to work out your metabolic rate. Multiply your bodyweight in kilos by 29. Then add the number of calories you burn through exercise (the average man might burn 250-300 calories through 30 minutes of cardio training or 200 calories for 30 minutes of intensive weight training) to give you your grand total. One pound (or half a kilo) of fat is equivalent to 3,500 calories, so if you cut your intake by 500 calories per day you will lose a pound a week. Simple as that. Just remember you need to eat to fuel your workouts, so you may have to up your calorie intake on the days you do plan to exercise.

Very Punny

How are we going to achieve global peace if the World can't decide on one universal plug socket?

What do you call two Spaniards playing soccer? Juan on Juan.

I once got the sack from a lettuce factory. You could say that my salad days are over.



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