Woodlands Fitness Centre

The Woodlands Fitness Centre August 2016 Newsletter

Monday 1st August 2016

What's New?

Hi guys & girls,

So here we are in August.

I was sitting in the cinema, about to watch the new Ab Fab film (I was there with my girlfriend and mother - obviously I'd rather have been watching a film featuring explosions, miscellaneous hock sockey and heavy petting) and I was thinking about Cineworld's Unlimited Card.

For those of you who don't know about this Unlimited Card, you pay a fixed monthly fee and can see as many films as you like at most of the Cineworld facilities. This got me thinking about the Cineworld business model, how the offer works, etc.

I assume their management accountants will work out an average yield for customer, taking into account the average number of visits for month, money spent on drinks and snacks, etc to arrive at a fixed monthly figure. I then got thinking about how I could apply that to the gym. Can it be applied to personal training?

Well, yes - I think it can. We have made it affordable for you to train with a personal trainer every time you work out! No more excuses.

So, without further ado, I would like to announce our 2 new packages:


Unlimited shared personal training:

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

What is it?

You can take part in shared 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.

How does it work?

We offer 30 x 45 minute sessions each and every week. These sessions 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 much does it cost?

We offer the Unlimited Shared Personal Training scheme for one low monthly fee. This also includes our normal gym and classes membership:

£69 per month: 2 months direct debit/upfront

£76 per month: 1 month Cash/Card

A gym membership, particularly our Unlimited Group Personal training membership, is one of the best value things you can buy. At just £69 per month, each Unlimited Group Personal training session would cost £5.31 if you came 3 times per week or £7.96 if you came 2 times per week. Excellent value for money.

Unlimited shared personal training. 7 days a week. One low monthly fee.


Unlimited 1-to-1 personal training:

What is it?

You can have 1-to-1 personal training sessions every single time you come to Woodlands Rowsley for one low monthly fee. The scheme is appointment controlled so you have to book in.

How does it work?

We offer unlimited 1-to-1 personal training 7 days a week. Appointments start at 7:30am.

We've made it affordable for you to train with a personal trainer every time you work out! No more excuses.

Your personal trainer will guide, support and motivate you every step of the way. All we ask is that you work hard.

How much does it cost?

We offer 30, 45 or 60 minute sessions:

Unlimited 60 minute 1-to-1 PT sessions:

£161 per month: 2 months direct debit/upfront
£184 per month: 1 month Cash/Card

Unlimited 45 minute 1-to-1 PT sessions:

£130 per month: 2 months direct debit/upfront
£148 per month: 1 month Cash/Card

Unlimited 30 minute 1-to-1 PT sessions:

£99 per month: 2 months direct debit/upfront
£113 per month: 1 month Cash/Card

These prices are exactly the same as you having 2 sessions per week - but you can attend as many as you want. This price includes our Unlimited Shared Personal Training package.

If you are looking to make a serious change and get the body you deserve, then Woodlands Fitness Centre Rowsley personal training and fitness programs guarantee to give you the results you are after.

Our services cover all of the following:

1). Weight loss
2). Body Toning & Sculpture
3). Muscle Building
4). Strength & Conditioning
5). Kettlebell & TRX training
6). Weight gain
7). Endurance Training
8). Injury Rehabilitation
9). Core Stability
10). High Intensity Interval Training (HIIT)
11). Weight Maintenance
12). Flexibility
13). Pre and Post Natal Fitness

Our unique personal training methods set the foundations for you to get to wherever you want to be. All you need to do is turn up with the right positive attitude, and then just leave the rest to us.

We guarantee you will not only look and feel amazing. Our effective training methods will leave you feeling invigorated, re-energised and alive!

Try out a free taster session today, with no obligation to sign-up after.

What is included?

1) Unlimited 1-to1 personal training sessions
2) Unlimited shared/group personal training sessions
3) Unlimited Classes
4) Coaching and Support
5) Nutrition Plan

Unlimited 1-to-1 personal training. 7 days a week. One low monthly fee.

Gym & classes prices:

We will be changing our normal gym & classes prices to the following:

New Prices (per month):

Student/Joint
12 month = £22
2 month = £25
1 month = £28

Individual
12 month = £25
2 month = £28
1 month = £31

These will be effective 1st August 2016.


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,

The Woodlands team


Steer clear of the fat burning zone

When I talk about 'the magic fat burning zone' I am referring to the misguided perception that to effectively burn fat you should be working out at a spectacularly low intensity which keeps your heart rate rooted to a zone between 30-40% above resting levels.

In this article I want to try and explain why this magic fat burning zone is such a joke. We all derive a proportion of our energy from carbohydrate and a proportion from our fat. Very rarely will we ever derive all your energy exclusively from one source. Energy is normally derived from a combination of the two.

As a general rule the lower the intensity of your exercise you will burn a greater % of fat and the higher intensity you will burn a greater % of carbohydrates. The reason for this is burning fat requires the presence of oxygen.

When you work at high intensities the cardio-vascular system is unable to provide sufficient oxygen to the working muscles to burn a high % of fat. Instead other energy stores that don't require the presence of oxygen to be converted into energy are utilised. Enter carbohydrates.

Ok so you are probably thinking that this means you should be exercising at a lower intensity to burn more fat right? Actually no it doesn't. What really matters is;

1). total Number of Calories burnt per workout;
2). Afterburn Effect of Exercise (known in the Sports Science world as EPOC)

Let me expand on the total Number of Calories burnt per workout. Here are two examples to try and make this clearer. Let me give you 2 scenarios involving 2 people. Let's call them Jack Critchlow and Adam Gilbert.

Adam Gilbert goes for a 30 minute run keeping his heart rate in the fat burning zone.

Because Adam worked at such a low intensity he only burnt 400 calories at a ratio of 70:30 (fats : carbs) This means that of his 400 calories, 280 were derived from fat stores.

Jack Critchlow goes for a 30 minute run but does not pay any attention to his heart rate. Jack is a very busy man (chasing Pokemon) and doesn't have time for that heart rate malarkey.

Instead, he performs high intensity intervals where he is going flat out for 30 seconds with 30 seconds active recovery between.

Because Jack worked at such high intensity's during his workout, really pushing himself he burnt a whopping 1,000 calories BUT at a 30:70 ratio (fats: carbs). This means that of his 1,000 calories, 300 were derived from fat stores

Even though Jack was burning calories using fuel comprised primarily of carbohydrates he still burnt more calories using fat than Adam (300 vs. 280). This is because the high intensity of his workout meant that Jack burnt 600 calories more than Adam during his training session. So even though he burnt fat at a lower ratio than Adam, his total fat burnt was greater.

Let me expand on the Afterburn Effect of High Intensity Exercise. Within an hour or two of working out Adam's body and metabolism has returned to normal resting levels (homeostasis). Jack's body (and metabolism) on the other hand may not return to normal resting levels for up to 48 hours because of the high intensity of his workout.

The effect of this is to keep his metabolism artificially high for an extended period of time after working out as the body tries to reset everything to normal.

48 hours of an increase metabolism is going to have a massive effect on the amount of calories Jack is burning, particularly from his fat stores. The net result is Jack is much more successful in his fat burning efforts than Adam. Poor Adam. Don't let this be you. Always train with INTENSITY.

Of course, using Adam as an example for ineffective fat loss is absurd as he has the most impressive 8-pack. In fact, Adam has a 64 pack as each part of his 8-pack has its own 8-pack. It's quite impressive!


Member Achievement 'Shout Out'

This is a new section to the newsletter that we are introducing.

This is where we give a big 'SHOUT OUT' to the member/members who have achieved a personal goal.

The member of the month is Claire Simpson.

Claire joined the Woodlands Fitness Centre at Peak Village Rowsley September'15, Claire initially trained herself but was not seeing the results she so wanted. In May Claire started a 3 month course of personal training with Beki. During which Claire lost inches as well as improving her overall strength, fitness and flexibility.

Claire said:
"After months of attempting to lose the last bit of weight and tone up after having my second child I stopped seeing any results. I started seeing Beki for PT sessions & not only did the weight drop off, I had such fun and would actually look forward to the next session. Beki would push me as hard as possible but it never felt like hard work. After 3 months of training with her and watching my diet I am over the moon with the results and feel like the old me again."

Beki commented: "Many people think you just need to eat less and exercise more to lose weight. This is only correct if you're eating the right foods and doing the right type of exercise. The Woodlands approach is simple: stick to a low glycaemic diet, resistance training and the right type of cardiovascular training and you'll lose weight."

Well done Claire Simpson! We are all very proud of you.


Pork Chops With Balsamic Glaze Recipe

SERVES: 4
Preparation time: 20 min.
Cooking time: 20 min.

Ingredients:

4 boneless pork chops;
¼ cup balsamic vinegar;
3 tbsp. raw honey; (optional)
2 garlic cloves, minced;
½ tsp. dried oregano;
½ tsp. dried basil;
½ tsp. dried thyme;
1 tsp. crushed red pepper flakes;
Sea salt and freshly ground black pepper

Preparation:

Preheat oven to 400 F.
Season pork chops to taste with salt and pepper.
In a small saucepan, combine the balsamic vinegar, honey, garlic, oregano, basil, thyme, red pepper flakes, and salt and pepper to taste.
Bring to a boil, reduce heat, and simmer until slightly thickened (5 to 6 minutes).
Sear the pork chops on both sides in an oven safe skillet over high heat, 1 to 2 minutes per side.
Brush the pork chops with the glaze. Transfer the skillet with the chops to the oven and roast 6 to 8 minutes.
Brush one last time with balsamic glaze before serving.

Coconut-Peach smoothie

1/2-1 cup coconut water
Meat from one young coconut (how sinister does that sound? Poor coconut!)
1 medium to large peach
2 cups fresh baby spinach (or other leafy green)

Instructions:

Put all ingredients into a blender and blend until smooth.
Pour smoothie in a large glass.




Useless Facts

Flag semaphore invented in Europe in 1791 by Claude and Ignace Chappe. Using this form of communication, Napoleon Bonaparte was able to send a message from Rome to Paris in about 4 hours at the rate of 15 characters per minute. This is the same rate Karen Rowlands replies to text messages.

Harley Farquhar knows the last digit of pi.

About 40% of the world's varieties of freshwater fish and more than half of the 8,600 species of birds in the world are in the Amazon River basin area.

If you spell Jordan Palmer in Scrabble, you win. Forever.

The largest stick of incense ever created was nearly 15 feet long and 6 inches in diameter.

Bronwen Addlington was in all 6 Star Wars movies - as The Force (anybody who has seen her deadlift can't dispute this).

Jackie Bibby sat in a bathtub with 35 live rattlesnakes, procuring himself a world record.

Jack Critchlow sat in a bathtub with 35 live Pokemon, procuring himself the need to grow up.

Dave Hubber' hand is the only hand that can beat a Royal Flush.

Stella Burney has caught all of the Pokemon on Pokemon Go using just her landline phone.





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