Woodlands Fitness Centre

The Woodlands Fitness Centre January 2016 Newsletter

Friday 1st January 2016

What's New?

Hi guys & girls,

So here we are in 2016.

We hope you have all had a great Christmas and New Years.

I do hope everyone is ready and raring to go.

Now all the festivities and partying is
out of the way, I am guessing everyone has just that little extra weight to lose, after one two many sausage rolls or maybe an extra brandy here and there.

To get things kick started we are referring back to our trust worthy Paleo friend and have included one out of a whole catalogue of recipes we have.

Over the years we've run various promotions including the 36 month "Change for life" promotion and the "refer a friend" promotion at the beginning of 2013. These promotions were run to achieve a specific goal. However, over time we've ended up in a situation where there is a huge discrepancy between what members are paying. As such, we have decided to unify the prices. The prices are as follows:

Individual (per month):

1 month: £28.00
12 month: £25.00

Joint/Student (per month):

1 month: £25.00
12 month: £22.00

The amount a gym charges is partly dependent on what it costs to run. There are 2 main types of costs: variable costs and fixed costs.

Fixed costs do not change with an increase or decrease in the amount of goods or services produced. Fixed costs are expenses that have to be paid by a company, independent of any business activity. It is one of the two components of the total cost of a good or service, along with variable cost.

Variable costs vary with production output. Variable costs are those costs that vary depending on a company's production volume; they rise as production increases and fall as production decreases.

Gyms are almost entirely fixed costs so it would pretty much cost just as much to have 1 member as it would 1,001 members.

Let's say (for example) that a gym costs, say, £10,000 to run each month. Below is a simple breakdown of how many members this gym would require at different price points:

£10 per month: 1000 members
£15 per month: 667 members
£20 per month: 500 members
£25 per month: 400 members
£30 per month: 334 members
£35 per month: 286 members
£40 per month: 250 members

In the past we've had members move on to budget gyms because it charges £18 per month - but they soon come back after complaining that these budget gyms get ridiculously busy at peak times. Budget gyms have to cram in lots of members to be able to operate at such a low price point. Conversely, we have chosen a slightly higher price point whereby we require significantly less members to avoid needing to cram our gym full of members.

Personally I'd rather join the £40 a month gym if I knew I was sharing the facilities with 249 other people as opposed to paying £10 a month and sharing the facilities with 999 other people.

We have a couple of upcoming charity events. Firstly, we have the Endurer Dash 5k run on Sunday 6th March at Sherwood Forest (more explained below). Then there is Sports Relief on the 18th - 20th March 2016. We are thinking about 'spinning' I know let's have a 'Spinathon' Still planning, but if any of you beautiful members would like to take part, please come and let myself or Giles know.

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, 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.

Yours in fitness and wellbeing,

Giles & Beki x


Endurer Dash 5k run

Helen Mellor is signing up to do the 5km Endurer Dash in March to raise money for Weston Park Hospital in Sheffield.

The reason she's chosen Weston Park is because this is where one of our members, Simon Coupe, had his cancer treatment. What he's been through and the courage he's shown has really inspired Helen to do something to help.

She has put a team together called the "One Ball Warriors" to raise as much money as possible and show our support. So who's in?!

Endurer Dash link: http://www.endurerevents.co.uk/the-courses/

Having discussed the run with Helen, I have registered to do the run in addition to Beki, Jack and a number of members. In preparation for this run, I have put together a simple Six-week Beginner 5K Schedule.

This 5K schedule that assumes you're new to running and is designed to get you round comfortably, perhaps with a few short walk breaks.

WEEK ONE

Mon: Rest
Tue: Run 1 min, walk 1 min. Do 10 times
Wed: Rest
Thu: Run 2 mins, walk 4 mins. Do 5 times
Fri: Rest
Sat Rest
Sun: Run 2 mins, walk 4 mins. Do 5 times

WEEK TWO

Mon: Rest
Tue: Run 3 mins, walk 3 mins. Do 4 times
Wed: Rest
Thu: Run 3 mins, walk 3 mins. Do 4 times
Fri: Rest
Sat Rest
Sun: Run 5 mins, walk 3 mins. Do 3 times

WEEK THREE

Mon: Rest
Tue: Run 7 mins, walk 2 mins. Do 3 times
Wed: Rest
Thu: Run 8 mins, walk 2 mins. Do 3 times
Fri: Rest
Sat Rest
Sun: Run 8 mins, walk 2 mins. Do 3 times

WEEK FOUR

Mon: Rest
Tue: Run 8 mins, walk 2 mins. Do 3 times
Wed: Rest
Thu: Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri: Rest
Sat Rest
Sun: Run 8 mins, walk 2 mins. Do 3 times

WEEK FIVE

Mon: Rest
Tue: Run 9 mins, walk 1 min. Do 3 times
Wed: Rest
Thu: Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri: Rest
Sat Rest
Sun: Run 8 mins, walk 2 mins. Do 3 times

WEEK SIX

Mon: Rest
Tue: Run 15 mins, walk 1 min. Do twice
Wed: Rest
Thu: Run 8 mins, walk 2 mins. Do 3 times
Fri: Rest
Sat Rest
Sun: a 5K run.

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don't wait until you are exhausted before taking some one-minute walk breaks.

In addition to these runs, you would also benefit from scheduling in some resistance training and HIIT routines.

Resistance 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.



Recipe of the month: Pork Tenderloins with Pears & Roasted Butternut Squash

1 Pork Tenderloin
2 Asian Pears
1 Small onion, chopped finely
1 cup chicken stock
Sea salt and Black pepper for seasoning

2 Butternut squash, cubed
½ apple, cubed
1 red onion. Finely chopped
½ tsp nutmeg
½ tsp, cinnamon
3 tbsp ghee

Set your oven to 400F

Placed cubed squash, apple and onion with the ghee in a baking dish.

Sprinkle the ingredients with the cinnamon, nutmeg and salt and pepper to taste.

Place in the pre heated oven for 30 mins.

To prepare the pork:

Melt cooking fat in a skillet, season the pork to taste.

Brown pork on both sides

Add the pears, onion and garlic, cook for 3 - 4 minutes

Add the chicken and stock and bring to the boil.

Then turn down and simmer for 15 -20 minutes.

Slice pork and serve.



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Useless Facts

In Utah, birds have the right of way on all highways.

Phil Coyne wears sunglasses so that his eyes won't hurt the sun.

Mao Zedong, like many Chinese of his time, refused to brush his teeth. Instead, he rinsed his mouth with tea and cheWed: the leaves. When asked why, he replied: "Does a tiger brush his teeth?"
As you can imagine, his teeth were green.

When Toby Wallace works out he doesn't get stronger; the machine does.

The groundhog is only accurate in predicting the weather 28% of the time.

Suzi Kelly does not sleep; she waits.

Chairman Mao loved to chain-smoke English cigarettes, when his doctor asked him to cut down, he explained that "smoking is also a form of deep-breathing exercise, don't you think?"

Chris Beastall never browses the internet. The internet confesses everything to him.

Gene Sarazen, a golfer from several generations ago, set the record for the fastest golf drive: 120 mph.

Dave Harper and Superman once fought each other on a bet. The loser had to start wearing his underwear on the outside of his pants.




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