Woodlands Fitness Centre

The Woodlands Fitness Centre June 2016 Newsletter

Friday 10th June 2016

What's New?

Hi guys & girls,

Now that the warm weather is here, you likely want to spend more time outside. This time of year can also inspire people to work out more. That's good! However, if you're planning on setting some fitness goals due to summer approaching, it's important that you set healthy, realistic and achievable goals. Otherwise, you could be setting yourself up to fail or putting yourself in a dangerous health situation.

Here are a few tips for setting summer fitness goals that are achievable, beneficial and will make you feel good about yourself.

Be Specific:

Making goals like "I want to lose weight before the wedding I'm going to this summer" or "I want to look good in a swim suit" aren't really that helpful. Why? Because these goals aren't specific. Instead of saying "I want to lose weight," choose a realistic goal and set a target date to accomplish this goal. I think your goals should be based on losing inches and not weight.

Be Realistic:

When setting goals, it's very important that you choose realistic targets. For example, if you're hoping to lose weight, most health professionals agree that losing 1-2 pounds per week is possible and healthy for most people. Therefore, when it comes to setting goals, you probably don't want to set a goal of losing 50 pounds in the next month. That's simply a goal that you can't reach in a healthy manner.

Not only can setting unrealistic goals harm your health, but these goals can also hurt your motivation. Setting a goal that you simply can't achieve will leave you demoralized and upset and make you more likely to quit your workout plans entirely.

Be flexible:

This summer, you might set a goal to avoid eating sweets or crisps or other unhealthy foods. This is an honourable goal - but it's important to acknowledge that you need to have a bit of flexibility. Otherwise, you'll either find yourself feeling deprived and miserable when you have to say no to cake at a birthday party.

Maybe you'll end up beating yourself up when you "slip up" and have a piece. Or maybe you'll go mad and eat the whole cake, much to the dismay of the 5 year old whose birthday party you've just ruined. How could you? Just look at his little tear streaked face. What is wrong with you? Why can't you control your binge eating?

What if it doesn't end there? Maybe you proper kick off and smash up some patio furniture? Throw his dog into the pond? Burn his house down? Yeah, on second thoughts I don't think you should go to any kind of social gathering. Make up a reasonable excuse and stay at home.

So anyway, eating a healthy diet is important - but it's also important to remember that no one expects you to be perfect 100% of the time. Aside from Jack Critchlow. He's always perfect.

Share your Goals:

Once you've set your fitness and health goals, share them with someone. Share them with us. This will not only help you determine if the goal is realistic, but it will also motivate you. You're more likely to keep going if you've told your friends about your goals.

The majority of people are impatient and want to lose weight fast. Since few have a solid understanding of diet, nutrition and how metabolism works, they think that by starving themselves, or eating as little as possible will make them lose fat quickly and give them the body they desire. This will result in a quick weight drop - but most of the weight lost will be water, muscle and a very small portion of fat. Do you want to lose water and muscle? No! You don't! So if you're unsure about what to eat please come and speak to Beki or me.

Following on from a previous newsletter article about time under tension (TUT), a member asked me how many sets she needed to do per bodypart. We all respond differently to training stimulus - but there is evidence that growth occurs once a muscle has been exposed to 90 to 120 seconds of total tension.

For example, let's say it takes 5 seconds to complete one repetition. This means one set of eight repetitions would place your muscles under tension for 40 seconds. To achieve 120 seconds of total tension, you only need to do three sets. Alternatively, you can do four sets of five repetitions, two sets of 12 repetitions or four sets of six repetitions.

If you're using an interval timer (as suggested in last month's newsletter), you can divide the total time under tension based on your goals. For example, the recommended TUT ranges are 4-20 seconds for maximising strength, 40-60 seconds for muscle mass and 70-100 seconds for muscle endurance.

In previous newsletters we've written about our PT Unlimited scheme, which gives you access to a number of small group personal training sessions each month.

You can take part in small group personal training sessions every single time you come to Woodlands Rowsley. The scheme is appointment controlled. You can do these sessions with friends or family members - or can meet new people.

We offer 37 x 45 minute sessions each and every week 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.

We offer the Unlimited small group personal training scheme for one low monthly fee. This also includes our normal gym and classes membership:

£50 per month: 3 months direct debit/upfront
£60 per month: 1 month Cash/Card

Unlimited small group personal training from just £50 per month? What are you waiting for?

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


You need a release

Have you tried foam rolling yet? No? Well it's time you started! Self-myofascial release is basically a form of massage.

The best way to perform self-myofascial release is with a foam roller, massage ball, medicine ball or even a baseball (which we have on reception). Adam Gilbert got confused and used a baseball bat.

Self-myofascial release (SMFR) sounds a lot more complicated than it is. Myo- is the prefix meaning muscle. Fascia is the tissue which surrounds your muscles.

Repeated muscular contraction can cause you to develop adhesions or spots of muscle tension. You will be releasing the tension of your muscles by your self.

How do you do it? Place the tight body part on the foam roller. The most important thing to remember is to always relax the muscle which you are applying pressure to. Apply pressure to the entire length of the muscle with the foam roller.

Even though it is just a piece of foam, as you move up and down the muscle you will notice some spots hurt more than others. The muscles have hypertonicity which you can think of as tension. Apply pressure to the tenderest spots for 20 to 30 seconds each.

Self-myofascial release is not for everyone. You may feel like it does nothing for you. If you feel this way, make sure you do it 100% correctly before you abandon it.

Each progressive time you SMFR a muscle, you will notice less tension and the tender spots will go away over time. It takes longer for some muscles than others.

You can perform SMFR before or after a workout. You should focus your SMFR on the muscles which are the root of your muscle imbalances and posture problems. Make sure you perform each session on the foam roll before your static stretching.

For more information please come and speak to Beki or me.


Beef tonnato with purple sprouting broccoli and chive flowers

Ok, with British summer on its way, many of you will want to hit the beach with a lovely trim physique. With that in mind, this low-carb, Italian-inspired beef recipe is great for low-carb dieters.

Tonnato is a tuna based sauce, which is classically served with veal - but it works well with beef and pork too. It's not fishy, just really savoury. If the raw egg yolk bothers you, leave it out - though it does give an extra rich flavour and texture to the sauce.

Serves:

2-3

Ingredients:

200g beef fillet (or other lean beef steak)
1tsp cracked black peppercorns
300g purple sprouting broccoli
½ a 180g tin of tuna in olive oil
one egg yolk
3tbsp olive oil and one of water (or the liquid from the tuna tin, made up to 4tbsp with olive oil)
2 tinned anchovy fillets
2tbsp capers

Method:

Rub the meat with 2tsp olive oil, then roll it in the peppercorns and thyme.

Sprinkle with salt. Heat a frying pan and cook the meat on all sides until well browned. Put to one side.

Steam or boil the broccoli until just done. Refresh in cold water.

Put the tuna in the beaker of a hand blender with the yolk of an egg and the anchovies. Blend briefly, then add the oil and water. Continue to blend, slowly drawing the blender up the beaker to draw in the liquid and make a smooth taupe cream.

Heat 1tbsp oil in the beef pan and throw in the capers, cooking them for a few seconds until sizzling and crisp. Drain on kitchen paper.

Scatter the beans over a platter. Slice the beef and arrange over the top. Drizzle over the sauce and scatter with the capers, plus a few chive flowers if you have them. Of course you have them. Everyone has chive flowers. I can't move for chive flowers at my house.


Cinnamon Apple Smoothie

Ingredients:

220 ml coconut water
4 raw almonds
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 medium apple
1/2 scoop unsweetened protein powder
1 tablespoon flaxseed meal (ground flaxseed)

Directions:

Combine all ingredients into a blender, and pulse for approximately 10-15 seconds.

If you're going to drink it immediately, add three ice cubes to chill it. If you're preparing ahead of time, chill in the fridge overnight.

Use a firm apple like Granny Smith.

Why not throw in some chive flowers too? Seriously, what else are you going to do with all those chive flowers?


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Useless Facts

Donna Griffith is credited with the longest recorded bout of sneezing. It lasted 978 days, from January 1981 to September 1983.

Some people wear Superman pajamas. Superman wears Jack Pickford pajamas.

According to old historical opinion, Valentine's Day is a good day to prepare eels for the purposes of magic. It was once believed that eating an eel's heart would give sight of the future.

(Disclaimer: actually trying the above may result in you spending the remainder of Valentine's Day alone)

Freddy Krueger has nightmares of Claire Simpson. It's a little known fact that Freddy Krueger, the fire tarnished, razor fingered dream nuisance is terrified of divas!

The youngest person to receive a driver's license is a 14 year 8 month year old by the name of Andrezej Makowski.

Tom Williams doesn't use Facebook or Twitter - he's already following you.

The most miles ever put on a car is 1,615,000 miles on a 1966 Volvo P-1800.

The second most miles ever put on a car is 1,614,999 miles on Jack Critchlow's Punto. Of those miles, 1,614,998 were going round Crown Square roundabout.

Jamie Walker couldn't go to school because he was considered a weapon.

Chives flowers are a delicious onion flavoured herb, which produce edible chive leaves as well as beautiful bright purple 'pom-pom' edible flowers.



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