Woodlands Fitness Centre

The Woodlands Fitness Centre November 2015 Newsletter

Sunday 1st November 2015

What's New?

Hi guys & girls,

So here we are in November. The nights are drawing in and we'll all be preparing for winter. John Stone will be rummaging in the garden for twigs to build himself a cosy little nest so he can hibernate.

We all prepare for winter differently; the girls might want to trim down for a series of Christmas parties or maybe lose a few pounds so they can gorge on Quality Street. The boys might see winter as an opportunity to bulk. With that in mind, Rebecca and I have each written articles: one for the girls and one for the boys.

Personal training is a big part of what we do here at Woodlands Rowsley. I appreciate it isn't universally affordable - but I have been thinking of ways to make it more affordable.

So I've been thinking of way for you to be personally trained every time you attend the Woodlands Fitness Centre.

We'll be offering appointment controlled sessions. A personal trainer will train 2 to 4 members at a time. There will be up to 10 group PT sessions per week.

Sessions will last 45 minutes and are designed for both males and females of mixed ability. The training programmes are both themed as opposed to a typical circuit routine. The training will take place in the studio area and the gym.

The training sessions are designed to be both effective and entertaining with an equal emphasis placed on both. Although you will be part of a group the Personal Trainer will interact both on an individual and group basis. The benefits to you compared to the standard membership package are numerous and include:

1). Significantly improved results
2). Increased motivation and attendance
3). Increased sense of fun
4). Learn new skills such as stretching, free weights, kettlebell and core training.
5). Meet new friends

We have already put together a number of programmes, which have been designed to be progressive, very effective and fun. The group will re-book at the end of each session.

These sessions will take place as follows on Monday to Friday:



12:15pm
2:15pm
4:30pm

We will be providing free sessions until the 30th November 2015. To book your place now please contact a member of staff.

There's a lot more we're working on at the moment but we don't want to give anything away at this stage. These plans and schemes should come together over the next few days.

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, 1-to-1 personal training, group personal training and anything else. Please speak to us 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

Get sexy for Christmas

So my ladies, it is 9 weeks before Christmas, but the party season will begin in the next 4 or 5 weeks.

Questions:

1) sexy Christmas outfit?
2) need to lose a few pounds?

What can you do to drop those extra pounds?

To start you need to know how many calories per day you need to maintain a healthy weight.

19-30yrs. average 2,225
31-50yrs. average 2,125
51-70yrs. average 1,975

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.

Eating 1,000 calories less than your daily average requirement will allow a loss of 2Ib per week (this is a healthy and sustainable level of weight loss.)

Adding exercise to the mix will create what we like to call a calories deficit.
It's quite easy really, if you eat more to compensate for your exercise you will stay the same weight, lose weight by eating less than you burn.

Plan what you will eat each day so you do not end up raiding your cupboard for those chocolate digestives at 10.30pm.

Plan when you are going to exercise, what classes you are going to do, kettle bell, weight training, HIIT class!

1) Plan your weight loss
2) understand calorie restriction
3) Exercise

To lose weight you must create an energy deficit.

It's as simple as 1,2,3.



Winter Bulking Plan

Winter is a different animal and without a game plan that beast will wear you down. Here are some ideas to help you make the most of the frosty season.

Do you want to get bigger? Let's face it, abs are out, the Dad body is in and let's all get massive!

So here we are in Winter, the perfect time to bulk up. Get out the XXL hoodie and hide under it until April. Smile. Get huge. Smooth is cool.

In terms of diet, eat your standard five meals a day - but make them bigger with a lot of protein. Drink lots of water. Try thick protein shakes blended with banana and nut butter (avoid peanuts though). These are a great choice for breakfast, pre-workout and post-workout meals.

In terms of training, try a three day on, one day off, repeat routine works very well here. An example of this is legs, push (chest, shoulders and triceps), pull (back, traps, biceps), rest, repeat or chest & back, legs, shoulders & arms, rest, repeat.

Do 3 exercises per muscle group, 3 to 5 sets per exercise with a 5 to 10 repetition range. Squats and deadlifts are mandatory. Be consistent and train hard.

With all of the extra calories, expect energy and endurance to soar, strength will increase, attitude reaches new heights and muscle mass and density grow beyond imagination. It's just majestic!

Keep your eye on your weight training and minimise cardio though. It's easy to run through an intense 45 minute cardio workout and skip the weights. Don't let that happen to you!




Beef & Bacon Bourguignon

Here's a warming Beef & Bacon Bourguignon Recipe for those cold winter nights!

Prep Time: 10 minutes
Cook Time: 1 hour, 10 minutes
Total Time: 1 hour, 20 minutes
Yield: 4 large bowls!

Ingredients:

• 2 lbs beef stew meat
• 6 carrots, peeled and roughly chopped
• 1/2 lb green beans
• 1/2 pound thick cut bacon, cooked and diced
• 12 cups water or broth
• 3 tablespoons unflavoured gelatine
• 3 tablespoons cumin powder
• 3 tablespoons dried onion flakes (or substitute 1 chopped onion)
• 1 tablespoon turmeric
• 1 tablespoon garlic powder (or substitute 3 cloves of garlic, minced)
• 1 teaspoon ginger powder (or substitute 1 freshly teaspoon grated ginger)
• 1 cup red wine
• Salt and black pepper to taste

Instructions:

1. Add the beef, carrots, and green beans to the 12 cups of water or broth in a large pot and simmer on a medium heat.
2. Add in the gelatine and the spices and mix well. Place the lid on the pot and let simmer.
2. When the vegetables are soft, add in the cooked pieces of bacon and the red wine.
3. Simmer for 5-10 minutes more.









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Useless Facts

The original title of the musical "Hello Dolly!" was "Dolly: A Damned Exasperating Woman."

If Chris Thaw was a Spartan in the movie 300, the movie would have been called 1.

Spam is so resistant to spoilage that, if kept in the closed can, it may well outlast eternity and will certainly live longer than you.

Ann Briddock can kill two stones with one bird.

Spam was first promoted as a health food.

Julie Stone (the long suffering wife of John Stone) doesn't breathe air. She holds air hostage.

In Korea Spam comes in gift boxes.

If placed end to end, all the Spam ever sold would circle the Earth more than ten times.


For more spam based facts, tune in next week folks......



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