Woodlands Fitness Centre

The Woodlands Fitness Centre April 2016 Newsletter

Wednesday 6th April 2016

What's New?

Hi guys & girls,

So here we are in April.

What is new? One of the main services we're very keen to push is our "PT UNLIMITED" scheme.

The premise is simple: we will give you personal training every single time you attend Woodlands Rowsley. The scheme is appointment controlled.

Sessions will typically be 45 minutes and are designed for both females and males of mixed ability.

You'll have a qualified personal trainer giving you effective exercises designed to help you with rapid fat loss and increased fitness.


How will we train you?

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

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

At Woodlands Rowsley, we promote functional training exercises, which involves training the body for the activities performed in daily life. As such, we focus on using bodyweight, kettlebell, medicine ball and free weight exercises.

Is it for you?

Regardless of your current shape or training experience, you will find these sessions welcoming and tailored to suit your individual ability. Not only will you benefit from the personal training experience but the social and group aspect will also motivate and encourage you on to new levels of achievement.

Nutritional advice is offered to all members. As well as getting the training right it is also essential to be aware of how we fuel our system.

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

Woodlands Rowsley offers a unique personal training experience like no other gym in the Matlock/Bakewell area.

Joining is really easy: just speak to us, phone us or email us.

I know I've been quite disparaging of spinning in the past, I do have to admit I've grown quite attached to the peddling based shenanigans. In fact, it's largely due to spin that I've achieved such extraordinary fat loss. At almost 37, I'm in the best shape for over 10 years.

I'd like to give a big shout out to Melissa Gilbert and Nicole Evans for their music suggestions. Aside from Kanye West, some of their suggestions are quite inspired! Apparently Metallica aren't cool anymore! Sad but true!

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 xx


Get functional

When it is time to get back into shape, burn off those pounds that accumulated over vacation or build muscle for the beach, most people think about using gym machines. After all, when you walk into your local gym and see all the shiny equipment, it is impressive. How could you not get fit, burn fat and build muscle?

However, kettlebell, free weight and bodyweight exercises are a better choice for your fitness, fat loss and body shaping needs. You not only build a more attractive body, but you improve real world performance with physical abilities you can use at the gym.

Some gyms set up a series of machines and have the gym members go through the circuit like an assembly line. It sounds great - but it is NOT the best way to train. Gym Machines may improve your performance in the gym. BUT they do little for REAL World performance improvement

When you exercise and train, your body makes changes due to the stress placed on it. It will build muscle, burn fat, improve cardiovascular function and more. So you are better prepared for the activity in the future. But here is the thing. The improvements your body makes are specific to the activity. So, when you train on machines in the gym, your body gets better at training on machines in the gym.

In the real world you are not strapped into an exercise machine and asked to perform reps of a movement foreign to natural movement. From a performance standpoint, kettlebell, freeweight and bodyweight exercises are a better choice for performance improvements you can actually use.

Kettlebell, freeweight and bodyweight exercises train your body in the way it naturally moves, unlike gym machines. When you use bodyweight and free weights, you are training yourself to perform better in the real world. After all, exercise is about movement... not muscles. And when you use kettlebell, freeweight and bodyweight exercises, you are training your body to move better.

And isn't that really the point. Don't you want to perform better in your daily activities as well as look better? I sure do.

When you want to get fit, burn fat and build a strong, attractive body, forget about gym machines. Exercise with bodyweight and free weight only movements. You'll find you perform better, feel better and look better than if you just used machines.


Recipe of the month: Balsamic Roast Beef

The magic of this recipe is in the liquid: a rich blend of beef stock, red wine, and balsamic vinegar gently permeates the chucky roast and flavours it all the way through.

The instructions here give you a full meal, but if you have other plans for your side dishes, you can just make the chuck roast and skip the vegetables. I'd suggest adding the onion no matter what, though; it adds a lot of taste to the recipe and especially the sauce.

If you don't have a slow cooker, you can also make this one in the oven: just cook everything at 200 F until the beef is tender. It takes less total time, but it also requires a little more oversight: it's your choice which one is more convenient. Either way, though, this isn't a labour-intensive recipe by any means, so don't be scared off by the long cooking time. It's really just chopping everything up and tossing it all in the slow cooker - then the magic of food chemistry does all the hard work and you're left with dinner at the end.

SERVES: 4 (or 1 Jack Critchlow)
PREP: 15 min.
Cooking time COOK: 8-10 hrs.

Ingredients

• 3 lb. beef chuck roast, boneless;
• 2 to 3 sweet potatoes, cut into big pieces;
• 4 carrots, cut into big pieces;
• 1 onion, sliced;
• 2 sprigs of fresh rosemary;
• 2 bay leaves;
• 2 cloves garlic, minced;
• 1 cup red wine (optional);
• 1/3 cup balsamic vinegar;
• 1 ½ cup beef stock;
• 2 tbsp. cooking fat;
• Sea salt and freshly ground black pepper to taste;

Preparation

• Season the roast on all sides with sea salt and black pepper.
• Melt some cooking fat over a medium-high heat in a large skillet, and sear the roast for 2-3 minutes on each side.
• Place the meat in the slow cooker and top with the onion, minced garlic, balsamic vinegar, beef stock, bay leaves, rosemary sprigs and red wine.
• Cover the slow cooker, turn it on low, and cook for 6 hours.
• Add the carrots and sweet potatoes, set the slow cooker to high, and cook for about another 3 hours, or until the vegetables are nice and soft and the meat is fork tender. Yes! FORK TENDER!
• Remove and discard the 2 bay leaves and rosemary sprigs.
• Pour the liquid from the slow cooker into a saucepan and bring to a slow boil over a medium-high heat. Keep it boiling and let it reduce until you get the desired consistency for your sauce.
• Pour the sauce back in the slow cooker and serve with the meat and vegetables.


High Protein Strawberry Smoothie Recipe

Ok, so you're not a bodybuilder? Great. Neither am I. But that's no reason why you shouldn't enjoy a protein smoothie!

Our bodies need protein for healthy skin, hair (lol!), bones, and heart. Plus a protein-packed breakfast can prevent overeating, and a dose of protein after resistance training helps build and repair muscle tissue (especially when you consume a blend of proteins).

I've put this recipe together for Abi Bacon, one of our newest PT clients, who is allergic to nuts, so I've used Greek yogurt as the protein source.

Prep Time: 5mins
Cook Time: N/A
Total Time: 5mins

INGREDIENTS:

1/2 cup plain greek yogurt
10 frozen strawberries
1/2 cup water (you could also use orange juice or another liquid - but not vodka)
A good squeeze of honey or another sweetener of your choice

DIRECTIONS:

In a blender, add greek yogurt, strawberries, water, and honey.

Blend until smooth.

Enjoy!

Note: If you want to use fresh strawberries, you'll want to add about 1/2 cup of ice instead of the 1/2 cup of water.

Bottoms up!






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

The population density of the state of Alaska is 1 person per square mile.

Ben Rodgers once got bitten by a rattle snake. After three days of pain and agony, the rattle snake died.

Sue Wigmore doesn't wear a watch. SHE decides what time it is.(which is why she's normally late for PT ;-p).

The original host of "Jeopardy" was Art Fleming.

Dan Gregory can light a fire by rubbing two ice-cubes together.

David McConnell used to sell sets of Shakespeare door-to-door. In order to make books more appealing, he offered free perfume to his customers. Realizing the perfume was more popular he began selling cosmetics door-to-door. And so began Avon.

Melissa Gilbert doesn't read books. She stares them down until she gets the information she wants.

Some unwrapped mummies had a total bandage length of about 1.5 miles.

Katie Horrod made a Happy Meal cry. Twice.

Although it's only 2% of our body weight, the brain uses 20% of all oxygen we breathe, 20% of the calories we take in, and 15% of the body's blood supply.






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