Woodlands Fitness Centre

The Woodlands Fitness Centre December 2015 Newsletter

Wednesday 9th December 2015

What's New?

Hi guys & girls,

So here we are in December. We're saving most changes for the New Year including a radically overhauled class timetable.

Here's just a glimpse of what will be happening.

BOOT CAMP: Giles and I have researched this to see how we could make it work within Woodlands. These classes will consist of a mixture of circuits incorporating weights, cardio, group work etc. Fun Fun Fun. To create a much larger bootcamp area will be moving the gym round. Watch this space.

30 MIN ABS BLAST CLASS: This is an idea I have come up with for members who do not have lots of time but want to sneak in a cheeky workout.

CARDIO: We are refurbishing the cardio with a view to replacing it in the New Year.

SUNBED: Beki and I have decided to discontinue the sunbed. Many things are changing and improving within Woodlands - and we have chosen to focus all of energy on training our members.

SPIN: Giles and I in discussions with suppliers we have shortlisted and will announcing this new class soon.

We are hoping that many of our members are smiling right now. It will run very much like before, first come first served basis.

NEW EQUIPMENT: We have allocated money towards new equipment purchases for the gym and studio area, including new dumbbells, kettlebells and other functional apparatus.

FUTURE PLANS: It's normally at this time of year we let you know about our future plans for Woodlands.

So what is new for 2016 at Woodlands?

Each year we look at what's going to be popular over the next 12 twelve months and we are incorporating these into our class timetable and training methods. High Intensity Interval Training (or HIIT as it's also known), functional fitness (including Crossfit type training) and Group Personal Training will continue to be among the fitness industry's hottest trends in 2016. The top fitness trends for 2016 include:

1). High Intensity Interval Training (or HIIT).
2). Body weight training
3). Educated and experienced training professionals.
4). Strength training/bodybuilding.
5). Exercise and weight loss.
6). Personal training.
7). Fitness programmes for older adults.
8). Functional fitness (including Crossfit type training - which you can do at Woodlands).
9). Group Personal Training
10). Spinning

We are big fans of High Intensity Interval Training (or HIIT), Body weight training, Strength training, Personal training, functional fitness and group personal training. And we are of course educated and experienced training professional.

A lot of gym goers believe that cardio burns fat and weights build muscle. Unfortunately that isn't true. Resistance training is an important element of any fat-loss fitness plan. Firstly, weight training itself can burn over 400 calories per hour and it also increases your resting metabolic rate (RMR).

Your RMR is basically the number of calories that your body burns when you're sat on your backside watching Family Fortunes. So, lift weights and you'll burn more calories for longer after you've stopped exercising.

On top of that, any weight-loss eating plan means you will lose muscle as well as fat. If you're lifting weights to gain muscle, a greater proportion of your weight loss will come from fat.

Weight training will also make you stronger and this will, in turn, improve your cardio performance. So if you are a runner, strengthening your legs by doing squats and lunges in the gym will help you run faster - and therefore burn more calories.


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.


Thanks,
Giles & Beki

30 Day Green Smoothie Challenge

Beki came up with an idea to give you guys a 30 Day Green Smoothie Challenge.

Beki has put it together and made it as simple as possible to follow. Different smoothies ideas will be on the blog page of the website:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=6168

So, one a day for a period of 30 days. We would be really interested in how you feel as you progress through.


1). No rules
2). Each recipe makes 2 servings (16 oz each)
3). They take 10 Mins to prepare and make

The point of this challenge is to have fun, try foods you might not have tried before and introduce some super foods to your diet.

1). Natural energy booster
You will have a little more bounce in your step.
2). Natural Weight Lost - drink one of these for breakfast.
3). Boost your immune system.
4). The leafy greens are packed full of antioxidants.
5). The best fast food you can have.


Easy Formula:

2 Cups:

Leafy Greens:
Bok Choy / Spinach / Swiss Chard / Kale / Collards / Romaine / Dandelion
2 Cups:

Liquid Base:
Water / Coconut Milk / Coconut Water / Almond Milk

3 Cups:

Ripe Fruit:
Banana / Mango / Berries / Orange / Avocado / Peach / Pear / Apple / Pineapple / Grapes

You will need to blend together the greens and the liquid first.
Add your chosen fruits and blend again.

(You can add a cup of frozen fruit which will give the smoothie a chill.

These are suggested additions to your chosen concoction.

Chai seeds / Hemp protein powder / Hemp seeds / Flax seeds / Cacao / Cinnamon / Coconut Oil / Acai Powder (a relative of the blueberry) / Almond butter (sold at Holland and Barrett).

More recipes will be posted on our website.


Do you really need weighing scales?

I got thinking about how we all are always checking our weight on the old trusty weighing scales.

So, how accurate do you think they are? Apart from being motivational killers and always being disappointed when stepping off them, the weighing scales are the worst measure of success.

Everyone's actual weight on a scale will tell you nothing about the amount of actual fat you have lost if you have been training correctly and have a healthy diet. As everyone knows (well, I am assuming everyone knows), muscle weighs more than fat. You could be training well have the perfect diet and according to the scales you could be putting on weight - but really this is all beneficial to your overall health. You will be simply losing the unwanted fat and building lean tissue.


The scales do not measure the most important things:


a) Fitness level.
b) Energy levels.
c) Confidence.
d) Sense of achievement, which can leave you on a high all day.
e) Happiness.


Taking photos of yourself at different stages of your training are a really good way of monitoring how your body changes. You can see the immediate effect the diet and training has on your body. Lots of people tend to think that mirrors are a good way of checking but as we all know we can go to, say, M&S changing rooms and we all look super sexy but we get home and check in our own mirror and OMG!!!, what were we thinking.


Just focus on becoming fitter and stronger, be happy in yourselves and remember you can be stripping the fat and creating lean muscle and your weight will go up but you will look fabulous.


Everybody's body is different we all change and work out at a different pace, enjoy it and have fun.


Recipe of the month: fish soup

Ingredients:


1 tablespoon olive or vegetable oil
1 teaspoon finely chopped garlic
2 medium stalks celery, coarsely chopped (1 cup)
1 medium onion, coarsely chopped (1/2 cup)
1 tablespoon chopped fresh parsley
1 dried bay leaf
2 cans (28 ounces each) Italian-style plum tomatoes, undrained
2 cans (14 ounces each) vegetable or chicken broth
1 cup dry white wine or vegetable broth
1 ½ pounds assorted fish fillets (such as bass, cod, haddock, ocean perch or red snapper), cut into 2-inch pieces
1 ½ teaspoons salt
1/2 teaspoon pepper
Grated lemon peel, if desired


Directions:


1). Heat oil in 5- to 6-quart Dutch oven over medium heat. Cook garlic, celery, onion, parsley and bay leaf in oil 5 to 6 minutes, stirring frequently, until celery is crisp-tender.
2). Stir in tomatoes, broth and wine. Heat to boiling over high heat; reduce heat to medium-low. Cover and simmer 20 minutes, stirring occasionally.
3). Stir in fish, salt and pepper. Cover and simmer 8 to 10 minutes or until fish flakes easily with a fork. Remove bay leaf. Top the soup with lemon peel.



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Useless Facts

When Pedro I became King of Portugal in the 14th century, he had his dead mistress dug up so she could be crowned queen alongside him. Many of the nobles at the coronation even kissed her hand. After the ceremonies they put her back in the
box and returned her to her tomb.

Karen Rowland can delete the Recycling Bin.
It's illegal in Alabama to wear a fake moustache that causes laughter in church.

Sue Highley has already been to Mars. That's why there are no signs of life.

In parts of Alaska, it's illegal to feed alcohol to a moose.

Jeremy Brook's calendar goes straight from March 31st to April 2. No one fools Jeremy Brook.

Chris Beastall has never seen any of the Star Wars films (sadly, this useless fact is true. Shame on you Christopher).

You're subject to fines and/or imprisonment for making "ugly faces" at dogs in Oklahoma.




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