Woodlands Fitness Centre

The Woodlands Fitness Centre October 2016 Newsletter

Saturday 1st October 2016

What's New?

Hi guys & girls,

So here we are in October. It'll be Halloween soon. I could be wrong - but I think John Stone is already wearing his Halloween costume.

I've bought a new Technogym assisted chin and dip machine. For clarity, the dips you're assisted with do not include salsa or guacamole.

Assisted pull-ups or assisted chin ups are compound exercises for the upper body. You lift your bodyweight with the help of the assisted pull-up machine.

The assisted pull-up machine might look intimidating to some gym users as it is a large machine- but it's so easy to use.

Many of our Unlimited shared and 1-to-1 PT are really into pull-ups - and this new machine will help them to develop a good assisted pull-ups technique.

Chin-ups and pull-ups are very difficult exercises because they require a lot of upper body strength. By using the assisted pull-up machine you can concentrate on technique and slowly building up your strength. This is because you can gradually reduce the amount of weight on the machine that is helping you lift your bodyweight, until you can do pull-ups as a bodyweight exercise without the machine.

Ann Briddock is a particular fan of this new machine. During one of her mammoth workouts, she managed an impressive 897 pull-ups. All using just her right arm. Her left hand was busy writing some of Donald Trump's speeches.

After many of years of loyal service, Donna has left Woodlands to embark on a new life in London. Her 6pm Aerobics class is in the process of being replaced with a comparable class. Although her music choices were not universally popular, I must say that Dave Harper and I will miss her. Dave was particularly enthused by her remix of Chesney Hawke's One and Only.

Alive at Woodlands is no longer alive at Woodlands as Amanda has relocated to Calver Mill. Her new address / contact details are as follows:

Address: The Mill House Cottage, Calver, Derbyshire, S32 3XA Telephone: (01433) 639189
Website: http://www.alivehealthandbeauty.co.uk
Email: info@alivehealthandbeauty.co.uk

Amanda has been based at Unit 29 Peak Village for many years and it is very sad to see her go. However, there comes a time when we must all move on and we wish her all the best at her new location.

I've written an article about Escalated Density Training (EDT), which is a training protocol designed to build muscle and burn fat. This is for both men and women.

What causes muscle growth? When a biological system experiences a challenge, it modifies itself in order to be able to more easily meet similar challenges in the future.

Muscle is in fact a biological system, and it grows (or atrophies) in direct proportion to the amount of work it is forced to do. But what is work? The answer is reflected in the following equation: M x D = W (M= mass or weight, D = distance and W = work).

Every training principle you've ever heard of, plus most of the ones you've never heard of, are designed to allow you to do more and more work over the weeks and months. More weight or more reps in the same or less time. .

Later on this newsletter there's a Pork and Apple Meatloaf Recipe, which I am actually going to try. It looks fairly simple and tasty. Great for leftovers for lunch the following day.

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


Escalated Density Training

Time is one thing few of us really have. I don't mean that in a morbid or foreboding sense referencing our mortality. I just mean that most of us are busy. Finding the time or the willingness to train isn't always easy.

I've been working in a gym for so long that I can't wait to get out of there some days. But what about my workout? Yeah, maybe I'll just do it tomorrow. And then that turns into the next day. Or the next. Or the next. When I'm excited about my workouts I stick with them. But when I dread them, I find excuses to not do them.

Long ago I got bored will all the typical pyramidal sets of 8 to 12 reps, chest day or all those other things you find in any magazine.

The best way to get more out of your workouts is to set a time limit for yourself. Racing the clock forces you to work harder, faster, and more efficiently. Every second counts. This is what Escalating Density Training (EDT) is all about: Pick a period of time and get the best workout possible before the clock runs out.

How does EDT work? Set a time limit, typically 10 to 20 minutes. Pick two different body parts you want to train that don't compete with each other. For example, you can do chest and back, or legs and shoulders.

Choose an exercise for each body part and a weight that allows you 10 to 12 reps for each. Begin alternating sets of the two moves, resting as little as possible between sets. Go a few reps short of failure on every set to preserve your strength.

Continue until the time limit is up. Make note of the rest periods you took between sets and the total number of reps you performed. The next time you repeat the workout, try to improve your performance without extending the time frame.

Density relates to the overall work load. Consistently and gradually increase that amount of work. When you do, muscle will grow, metabolism will increase, and you'll have a leaner, more muscular body.

The major premise is to take two movements grouped together, called "PR Zones", where you are basically doing each movement for a relatively low number of reps (4 to 6), rest (typically 30 to 45 seconds), do another 4 to 6 reps of the second movement, rest again, and repeat for 10 to 20 minutes.

Each of these 10 to 20 minute blocks is called a PR zone. The idea here is to count the total number of reps done on each movement in the given time frame, typically 10 to 20 minutes.

You have a lot of flexibility with this type of training as you get to choose the parameters (sets, reps, rest) based on what's best for you. What is a must with this system is that you choose two antagonistic or opposing exercises within a strictly-timed 10 to 20 minute time (the "PR Zone").

You might want to aim for an aggregate total of about 60 to 70 reps per PR. So, if I were doing bench press and dumbbell row, I would be aiming for about 30 to 35 reps for each exercise over, say, a 10 minute period. If you can't hit this total rep range then lower the weight.

With EDT training the possibilities are endless. You can use it to improve conditioning, strength, mass, and even as a metabolic conditioning type workout to get your metabolism working more efficiently.

If you want to lose fat, for example, I would choose two movements that deal with muscle groups that are not topographically related. For example, front squats and incline press, or lunges and bent over rows.

If your goal is to build muscle, then pairing chest and back exercises, like bench press/dumbbell rows, incline press/supported rows or dips/chins would be the approach I would use.

Rest days are up to you and your recovery.


Pork And Apple Meatloaf Recipe

Serves: 4

Preparation time: 20 min.

Cooking time: 1 hour.

Ingredients:

1½ lb. ground pork;
1½ cup. apples, peeled and grated;
1 small onion, minced;
1 tbsp. chilli powder;
1 tsp. ground cinnamon;
1 tsp. dry mustard;
7 slices bacon (or more);
Applesauce;
Sea salt and freshly ground black pepper;

Meatloaf preparation:

Preheat your oven to 350 F.

Line a baking sheet with parchment.

In a bowl, combine the meat, apples, onion, chilli powder, cinnamon, and season with salt and pepper to taste.

Shape the meat mixture into a loaf on the baking sheet.

Arrange the bacon across the top, and tighten underneath the meatloaf.

Place the loaf in the oven and bake for about 1 hour.

Set the oven to broil and broil for 3 to 5 minutes or until the bacon is crispy.

Serve the meatloaf with the applesauce.


Member Achievement 'Shout Out'

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 Katie Horrod.

Katie uses our Unlimited 1-to-1 45 minute PT package.

Katie said:

"I really enjoy my training with the Woodlands trainers - my body always feels like it's had a thorough workout. I like the mixture of strength and aerobic training. The range of equipment I use is great; I really enjoy using the free weights, machines and the other things they keep buying, like the truck tyre. I have benefited by becoming much stronger, leaner and have much better posture."

Well done Katie!

Our Unlimited 1-to-1 45 minute Personal Training membership is only £150 per month if you join 2 months or £165 per month if you join for 1 month.





Mango smoothie

Preparation time: less than 30 mins

Cooking time: no cooking required

Serves: 2

This is a refreshing smoothie that is super simple to make. The perfect way to cool down after a hot curry.

Ingredients:

2 mangoes, in season (or use canned puréed mangoes)
250-300ml/9-10½ fl oz cold milk
1½-2 tbsp sugar, or to taste, according to the size and sweetness of the mangoes
Ice cubes, to serve

Method:

Stand one of the mangoes upright with the narrow end facing you. Slice off the 'cheeks' on either side of the stone and slice these in half lengthwise.

Cut around the stone to take off as much flesh as possible, capturing all the running juices in a bowl.

Remove the skin by peeling or cutting the fruit carefully off it. Repeat with the other mango.

Discard the skin and purée the flesh and juice in a food processor or blender.

Add the milk and sugar and combine until it becomes a thick smooth mass. Chill until ready to drink. Add the ice cubes and serve straight from the fridge. A little goes a long way, so serve in small glasses.




Useless Facts

Charlie Brown's father was a barber.

Of the six men who made up the Three Stooges, three of them were real brothers (Moe, Curly and Shemp.)

Ohio is listed as the 17th state in the U.S., but technically it is number 47. Until August 7, 1953, congress forgot to vote on a resolution to admit Ohio to the Union.

Only 1/3 of the people that can twitch their ears can twitch only one at a time.

Ingrown toenails are hereditary.

The largest city in the United States with a one syllable name is Flint, Michigan.



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