Woodlands Fitness Centre

The Woodlands Fitness Centre March 2016 Newsletter

Wednesday 9th March 2016

What's New?

Hi guys & girls,

So here we are in March.

The gym has undergone a big change over the last few months; Giles Woolhouse has decided to bring on board a business partner (me!). Some of you might remember me as one of Giles's PT clients; he's been training me 3 times, virtually every week, since November 2010.

Giles is still here but he is taking much more of a back seat to focus on personal training. It's not uncommon for him to train 10 clients during a 12 hour day.

Historically Giles has had more of an affinity towards weightlifting equipment. However, he's now nearly 37 and a father to a beautiful 2 year old boy and his training ethos has changed enormously towards fitness and endurance training. He's very enthusiastic towards the classes, particularly the new spin and kettlebell classes, which he also teaches.

Over the years I've been training at Woodlands I've got to know a lot of the guys in the gym but I understand why some people might have been a bit intimidated by some of the changes Giles has made to the facilities.

My goal now is to make the gym appeal once again to our female clientele whilst still keeping our existing members happy.

In my short time so far I have upgraded both the male and female changing rooms. All of the showers have been re sealed and steamed cleaned. The changing rooms have been redecorated and new sanitary wear placed in them. We have new hand dryers, soap dispensers and sterile air cleaners.

These changes have created a fresher more pleasing atmosphere to get changed in.

The reception, gym and studio area have also been redecorated and upgraded. I've created a large feature wall onto which I plan to put inspirational quotes.

The studio area now has new flooring, which is great for all of the classes we provide.

The studio area is more screened off from the rest of the gym with 2 new well-stocked fitball racks.

We have lots more kettlebells for our popular kettlebell, bootcamp and circuits classes and group personal training sessions.

I've spent a considerable amount of time asking our members what they want from a gym.

1) Pleasant environment
2) Variety of classes
3) Helpful and informative staff
4) Equipment that's easy to understand and use.
5) Clean and hygienic changing facilities.
6) Reasonable monthly cost
7) Special offers

To name a few.

PT UNLIMITED:

How would you like to have personal training every single time you come to Woodlands Rowsley? Well now you can!

We're adding 40 personal training spaces to our class timetable so you can be trained every time you can come to Woodlands by a personal trainer.

Each session will be limited to 4 participants. Sessions will typically be 45 mins.

The training will take place in the studio area or the gym. Sessions will be themed:

Total body conditioning
HIIT/kettlebells
Legs, bums & core
Core & stability
Upper body
And more...

Our routines will include a variety of exercises that work on flexibility, core, balance, strength and power, focusing on multiple movement planes.

How much does it cost?

We offer Unlimited PT for one low monthly fee.

£40 per month: 3 months direct debit/upfront
£50 per month: 1 month Cash/Card

This includes your normal membership. This price is not in addition to your normal memebership.

A booking system will be in operation.

Joining/upgrading is really easy: just phone or email us.


2-4-1 Peak Advertiser Offer

We are currently advertising a 2-4-1 offer in the Peak advertiser, which is due out Monday 14th March.

This offer is also available to all of our current members: so, any member who pays £25 a month can add another member to their membership completely free of charge for 3 months.

So if you have any family or friends that would like to join this is the perfect time.

Terms & conditions: prices based on a minimum term membership. Existing members' minimum membership term still applies. You must be present when your friends join. You friend must not have been a member for at least 60 days. All monthly payments must be made by direct debit. Membership includes all classes.

Offer ends 25th March 2016.

CLASSES:

My priority is the class timetable.

Spin is back at Woodlands Fitness. We've recently acquired 10 x Keiser M3 spin bikes, which are vastly superior to the Schwinn models they replaced. As you can see from the class timetable, we are currently providing am & pm slots 8 times a week.

We will also be phasing in some new classes. These include Sosa & Konga. These classes are based on dance moves and boxing skills. They both increase the heart rate but are both key for stabilisation and flexibility. We will be the first fitness facility in Derbyshire to provide both classes.

We are also concentrating our efforts in making sure we stay up to date with all the fitness trends: HIIT, kettlebells, battling ropes, boxing bags etc.

We aim to provide a friendly, inviting and functional environment, where a lasting and active lifestyle can be built judgement free.

On Friday 18th March between 9am and 7pm we're holding a "Spinathon" for Sports Relief. Many of our members have signed up to give just a little of their free time to the good cause. We thank you in advance. We still have lots of bike time available if you would like to do your bit for a good cause.

Each month we want to give a special shout out to one of our members who have excelled. This month we'd like to give a big pat on the back to Bronwen Adlington.

Bronwen, 18, is a student at Lady Manners, who can deep squat with 105kg across her shoulders. That's impressive. Bronwen has been a member at Woodlands for about 18 months and she's gradually progressed, over that time. Bronwen will be appearing in the Peak Advertiser along with our latest offers.

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,
Beki x


Sports Massage &
Injury Treatment

Jack who we all know and love is a qualified in sports massage and sport injury treatment. Many of our members have approached me about where they could go and receive proper treatment not knowing how qualified our Jack is. So, this month I am here to let everyone know. Below are a few offers that we have put together.

Buy 6 x 30 minute treatments and get 2 FREE - £108.

Buy 6 x 45 minute treatments and get 2 FREE - £130.

Buy 6 x 60 minute treatments and get 2 FREE - £144



Every minute, on the minute

EMOM stands for Every Minute on the Minute. It is a training protocol where you complete a specific set of movements or exercises every minute, then rest until the end of the minute, then you start again once the next minute starts.

Typically, these workouts will range from 10-30 minutes in length and athletes will be doing 3-5 reps per minute. So, for a 10 minute EMOM, you could do 10 rounds of 5 reps of a designated movement or set of movements.

Benefits of EMOM Training:

Increases strength endurance
Helps athletes understand proper pacing for different movements
Improves both cardio and strength
Effective for burning fat because intensity is not too high
Very time-efficient style of training
Helps athletes improve technique while under duress

Example EMOM Workouts

These are just ideas to help you understand how EMOM training works.

10 Pushups per minute for 15 minutes
5 Pullups per minute for 20 minutes
3 Squats at 60% of 1 Rep Max per minute for 15 minutes
3 Pushups + 2 Pullups + 3 Air Squats per minute for 30 minutes
5 Bench Press @ 70% of 1 Rep Max per minute for 10 minutes
8 Alternating Jump Lunges per minute for 10 minutes

Depending on your sport and goals, you can do EMOM training with any movements and weights. The more your focus is on cardio endurance, the higher reps and lower weights you should use. The more your focus is on strength endurance, the lower reps and heavier weights you should use.

Pick one exercise, ideally a compound exercise like cleans, Overhead Squats, Pull-ups, Muscle-ups, Pistols, Presses, Box Jumps, even Burpees.

Pick your total volume: 20, 40, 60, 80, 100 reps. This will depend on the exercise you want to do.

Choose a weight or scale that is moderately challenging - something that allows you to perform multiple sets without breaking down in form.

At the top (start) of each minute, perform 1 to 5 reps of the movement that you've chosen. Make these reps don't take more than 15 seconds each minute. If it starts to get longer than that, lower the weight.

Think about it, all the benefits of practice, with a bit of intensity, and plenty of volume to make improvement in both.

By keeping your workload for each interval at 15 seconds or less, you're guaranteeing that your rest to work ration is at least 3:1 or better. This recovery allows you to hit the next set without being overly fatigued.

By focusing on only one exercise, you can give all of your mental focus to those reps.

As a guideline, start with lower reps or weight than you think you can handle easily, because as you get deeper into the workout, the fatigue will definitely start to kick in. Over time, slowly increase your reps or weights to keep your body adapting.

You won't be able to wander off during your rest periods, no getting distracted by a text message or an extended trip to the toilet. You're ruled by the clock, which pushes the intensity for the cardiovascular system.

This training system is progressive - you can add load or volume in subsequent sessions as you adapt to the demands of the session.

Make sure that you build up to the volume you want to ultimately want to achieve. Never done 100 pull-ups before? Start with 2-3 per minute and increase to 4 and 5 over time.

Work these carefully around your other workout sessions. Be smart about listening to your body and not crushing it when it needs to rest.

Avoid overlap in movement patterns. If you did a deadlift session the day before, probably not the best day to do 100 Hang Cleans. Presses would be a better choice.

Be creative - there are so many different ways to go if you follow the basic principles above. Turn any weakness into strength!

Use the EMOM system to get back to basics. Perform consistent, fatigue free reps and focus on one thing at a time. Train with intensity. Train smart.

As a rule of thumb, switching up your EMOM exercises every 45-60 days will keep your body from getting used to the workouts and help you maximize your overall results.


Recipe of the month

This recipe has been generously given to us by our very own Claire Simpson.

Ingredients:

1 large onion
2 carrots
2 celery sticks
1 leek
2 bay leaves
3 cloves of garlic
2 sprigs of thyme
8 whole peppercorns
Large pinch of salt (read Claire's notes below)
3 litres of water - or enough to cover

For chicken stock, add:

1 Large organic chicken carcass.

For beef stock, add:

1kg beef bones. Spread the bones on a roasting tin and without adding extra fat roast them in the oven at 200'C/180C/gas 6 for 45 minutes until browned/ Add the browned bones to your stock, along with 2 large tomatoes.

For vegetable stock, add:

1 extra onion/ 1 extra carrot/ 1 extra celerey stalk/ 1 fennel bulb 2 tomatoes/ 1 handful of button mushrooms.

For fish stock, add:

1kg fish heads/bones/1 fennel bulb

Method:

Depending on which stock you are making, you will need to adjust the amount of time that you simmer your ingredients for:

- For chicken stock: 4-12 Hrs - the longer the better.
- For beef stock: 4-12 hours - the longer the better.
- For vegetable stock: 1-2 hours
- For fish stock: 1-2 hours

If using raw beef bones from the butchers, roast them in the oven first for 40-45mins at 180. I get my butcher to cut the beef bones into smaller pieces for me as they can be too big. Use grass fed beef/lamb bones & try & use free range chicken bones if possible.

The recipe says to use a pinch of salt but Claire doesn't add salt. Also, the recipe doesn't mention using apple cider vinegar or lemon juice, which she definitely recommends doing as it helps to draw out more nutrients from the bones.



Claire chills her beef bone broth in the fridge once it's cooler so that the fat separates & raises to the top. She then takes the fat off & stores it in the freezer to use for roast potatoes or sautéing vegetables.

You can store it in freezer bags to use in cooking and/or keep some in the fridge to drink as bone broth if you can stomach it!


SPECIAL OFFERS

Buy 8 x 45 minute PT sessions and get 2 free

10 sessions for the price of 8

Only £152
Normal price £190
Save £38

All sessions must be used within 5 weeks


Buy 10 x 45 minute PT sessions and get 2 free

12 sessions for the price of 10

Only £190
Normal price £228
Save £38

All sessions must be used within 4 weeks

Buy 19 x 30 minute PT sessions and get 5 free

24 sessions for the price of 19

Only £266
Normal price £336
Save £70

All sessions must be used within 6 weeks

Useless Facts

The specific gravity of your skin and Silly Putty is close enough that doctors have actually used it to align and test CAT scan machines.

When the Boogeyman goes to sleep every night, he checks his closet for Nikki "Fist Mist" Crowder.

Lake Titicaca is known as the largest lake in South America.

Nicole Evans can slam a revolving door.

The Dead Sea is the world's saltiest body of water.

Claire Simpson can win a game of Connect Four in only three moves.

The earliest known legal text was written by Ur Nammu in 2100 B.C. John Stone has a signed copy.

When Helen Mellor does a push up, she isn't lifting herself up - she's pushing the Earth down.



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