Woodlands Fitness Centre

The Woodlands Fitness Centre February 2016 Newsletter

Tuesday 2nd February 2016

What's New?

Hi guys & girls,

So here we are in February.

We have some great news: SPIN IS BACK!!!!! I officially had news that the bikes will be arriving at Woodlands fitness and the classes will again be appearing on the revised class timetable.

Spin start date? Bikes are due to arrive on 1st February 16. So we are hoping that the first class could take place on the 8th February 16

As we all know I am the newbie of the team and Spin was before my time, I have only been told how our fantastic it was and members used to love it.. With this in mind we will again have a booking system in place.

The other change to the class timetable for this month will be the start of an external Bootcamp, I am currently talking to Kat who organises and markets Peak Village. Kat is currently trying to find me a space that I can use. As soon as I know you guys will know.

Many of you will have seen the meteoric rise of Joe "Body Coach" Wicks. It's easy to see why he's become so popular: he's a nice looking lad in great shape who is clearly passionate about what he does and seems to care about the people he's helping.

The backbone of his Philosophy is short HIIT (high intensity interval training) sessions and a diet made up of high protein, low carbs and healthy fats.

His HIIT routines consist of staple exercises we use with our members and PT clients on a daily basis: burpees, mountain climbers, high knees etc. Our HIIT classes are similar to the workouts done by Joe Wicks on his Youtube, Instagram and Facebook videos.

There are updated copies on the Woodlands reception and our website:

http://www.woodlandsfitnessrowsley.co.uk/classes/?Page_Name=classes

Valentines Day:

We've included 2 delicious recipes in this month's newsletter so you can treat that special person in your life to a delicious and healthy treat.

Valentine's Day is all about love and feelings and all the mushy stuff Giles hates.

This got me thinking. I had actually just been listening to a pod cast about how we make people feel.

How do we make our members feel when they enter the gym? How do we make each other feel?

Simply just smiling or complimenting some ones physique while you are in the gym, can have a positive effect on your body, plus you in turn are making that person feel better about them selves and it gets passed on.

There is - what do I call it - a thing in America where they really believe in 'Passing it on' e.g, giving a homeless man a cup of coffee, spending 5 - 10 minutes talking to an elderly person.

Giving but not expecting anything in return.

We are here to make you guys feel good and leave the gym feeling even better. So the goal for our members, as it's soon to be Valentines, is to inspire and motivate your partners, get them to come to the gym.

Partners, girlfriends, boyfriends, fiancés, husbands and wives can come and join for half price of the monthly gym membership, so that's just £14 for a month of fun, socialising and exercise.

Ask Beki for more information.

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, group personal training, and anything else. Please speak to either of us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
Giles & Beki x


Muscles can't count

Muscles can't count repetitions; they respond to intensity and duration. Muscles understand time. And they understand tension.

What I'm saying is that if you focus on a specific range of seconds, you'll challenge your muscles in an entirely new way.

Most people tend to do 3 to 4 sets of 6 to 10 reps per exercise, week in, week out, and after a while they all tend to plateau. This is when you need to rethink your training.

By focusing on timed sets rather than hitting a specific number of reps, you can directly influence the intensity of the set and spur huge gains in size and strength.

Although reps, sets and rest time are important variables in your workout, the total amount of time you spend actually doing each set of an exercise can also be critical to reaching your training goals.

Time under tension (TUT) is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set.

Let's say you did some barbell curls and it took you two seconds to curl the weight up and another two seconds to lower it, that's four seconds of tension per rep. Performing 10 reps at this tempo would take a total of 40 seconds. Therefore, the TUT for that set is 40 seconds. If you increased the speed of those reps to about three seconds, then it would take you only 30 seconds to complete 10 reps.

Although the reps and weight are the same, the second set might not increase your muscle mass to the same level as the first. And that's the basis of TUT training: focus on sets that last for a certain amount of time based on your training goals.

Evidence suggests that the best TUT ranges are 4-20 seconds for maximising strength, 40-60 seconds for muscle mass and 70-100 seconds for muscle endurance. To monitor your rep speed and total TUT for every set, you need to watch the clock.

If you use a stopwatch or interval timer, why not time your sets so they last between 30 and 40 seconds. This is optimal for muscle growth. This length of time ensures the muscles are receiving enough of a stimulus to spur changes in muscle size.

Here are some rules to follow:

1. Beware the lockout.
Avoid spending long amounts of time during the easiest portion of an exercise (at the top of a bench press for instance). The easiest part of a lift presents the least amount of stress on your muscles.

2. Try to maintain a steady tempo.
A typical tempo in seconds for each rep during a set would be 2/4/0 (concentric, eccentric and isometric).

3. Spend more time on the eccentric portion of the movement.
That refers to the eccentric (lowering) part of the exercise when your muscle is slowly elongating. Slowing down the eccentric part of the lift causes more muscle damage - thereby encouraging more growth.

4. Focus on form.
With the longer sets, fatigue will set in and compromise form. Make sure you don't cheat yourself and miss out on gains by breaking form or doing partial reps.

5. Use drop sets to help you.
If you struggle to finish off the last few reps, drop down in weight and immediately continue the exercise. You'll last the entire duration of the set and won't need to cheat to get through it.

6. Maintain a high intensity.
Simply lifting till the buzzer doesn't guarantee increases in size. The weight and exercise need to be challenging enough to cause muscle fatigue towards the end of the set. Use at least 60% of your 1-rep max for a lift to maximize gains.

7. Keep rest periods short.
A training program with 30-second rest periods will elevate growth hormone levels to produce significantly larger muscle size. These results clearly demonstrate that the greater growth hormone levels triggered from shorter rest periods boost muscle size.

Remember, you won't achieve the desired goals without adequate nutrition and recovery time. The correct diet is a must.


Slow cooked pork belly with cabbage

1 and ½ pounds pork belly
¼ purple cabbage, sliced thinly
1 large carrot, cut into bite-size pieces
1 onion, diced
1-inch piece of ginger, peeled and sliced thin
3 cloves garlic, pressed
1 tablespoon cumin
1 tablespoon oregano
1 tablespoon paprika
Freshly milled black pepper

1. Put the pork belly pieces in the slow cooker with about 1 cup of water. Turn on high setting for about 2 hours.

2. Remove the pork belly pieces from the slow cooker, reserving the cooking water.

3. Bring a sauté pan to medium heat and cook the pork belly pieces until they are browned on all sides.

4. Meanwhile, add all remaining ingredients to the slow cooker (with the pork cooking water).

5. Return the browned pork pieces to the slow cooker with all remaining ingredients.

6. Cook on high setting for about 2 additional hours or low setting for 4 hours.

Chocolate raspberry mousse

¾ cup dates, pitted
1 cup coconut milk
2 eggs
¼ cup cacao powder
¾ cup frozen raspberries

1. If the dates are very dry, soak them for about 20 minutes in the coconut milk.

2. Using a mini food processor, process the coconut milk and dates until you have a smooth mixture

3. Mix in the eggs and cacao powder

4. Stir in the frozen raspberries, but don't process them (leave them whole).

5. Pour the mixture evenly into four ramekins.

6. Position three or four raspberry halves on the surface of each ramekin after filling with the mousse mixture.

7. Place the ramekins in a baking dish with about 2 inches of boiling water.





SPECIAL OFFERS

Buy 5 x 60 minute PT sessions and get 1 free

6 sessions for the price of 5

Only £120
Normal price £144
Save £24

All sessions must be used within 3 weeks

Buy 7 x 45 minute PT sessions and get 1 free

8 sessions for the price of 7

Only £133
Normal price £152
Save £19

All sessions must be used within 4 weeks

Buy 12 x 30 minute PT sessions and get 3 free

15 sessions for the price of 12

Only £168
Normal price £210
Save £42

All sessions must be used within 5 weeks

Useless Facts

Michael Sangster, who played in the 1960s, had tennis' fastest serve, once clocked at 154 mph.

Whereas Jesus could walk on water, Hayley Clare can swim through land.

Since 1949, the LEGO company, based in Denmark, has produced more than 200,000,000,000 of the plastic elements that make up the Lego System.

Adam Gilbert counted to infinity - twice.

There are 102,981,500 ways to combine six of the 8-studed Lego bricks of one colour. Chris Beastall has done all combinations.

Gina Watkinson Marsh is the reason why Wally is hiding.

The name LEGO came from the Danish, "LEg GOdt," which means "play well."

Loz Asquith can cut through a hot knife with butter.

In England there is no difference between a pig and a hog, but in the states if a pig is over 180 pounds, it is considered a hog.

Death once had a near Dooie Shaw experience



Woodlands - Your Health, Our Passion


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