Woodlands Fitness Centre

The Woodlands Fitness Centre January & February 2017 Newsletter

Wednesday 1st February 2017

What's New?

Hi guys & girls,

So here we are in January 2017 - so let's start by wishing you all a very happy New Year.

What's the plan for 2017? As you all know, we've moved 2.1 miles down the A6 to the Molyneux Business Park. The new premises are a smaller but much nicer industrial unit. Our new address is at the end of this newsletter. We have heating. Each morning we open those gym doors to be greeted with such glorious warmth. It's like a warm embrace.

Woodlands had been at Peak Village for 17 years and a lot of the facilities hadn't been updated in that time. By moving, we have the opportunity to do everything from scratch.

We've got so much more to do at our new home. It was important to me, having garnered feedback from a cross section of members, that we stayed open during our move. In hindsight it would have been much easier to have closed for a few days to get everything ready. But I rarely choose the easy option.

Each day the new facility gets better as we learn to use the space more effectively. Having the cardio upstairs has opened up downstairs and the equipment is now more effectively spaced.

Moving from Peak Village to the Molyneux Business Park wasn't just done on a whim; it was part of an overall business strategy to drive the business forwards and offer a better service to our members.

Over the 8 years I've owned Woodlands I've seen enormous change in the fitness industry. Probably more change than there ever has been: budget gyms, small "boutique" gyms, PT studios, bootcamps, Crossfit, etc. The traditional "health club" business model is now - I believe - antiquated.

I like the PT studio business model, focusing on one-to-one PT, group PT and HIIT classes - but I don't like the idea of only being able to use the gym at specific times. With that in mind - and subject to your opinions - is to create a hybrid.

The unit we've moved Woodlands to is set over 2 floors. The ground floor with accommodate the reception, machines and changing rooms. The ground floor space also accommodates the majority of our weight lifting equipment. This includes:

1) Nytram Leg press
2) Power Fabrications Power cage
3) Power Fabrications Smith machine
4) Hammer Strength squat rack
5) Power Fabrications ISO row
6) Force lying leg curl
7) Life Fitness seated leg curl
8) Life Fitness seated leg extension
9) Life Fitness lat pulldown
10) Life Fitness seated pec dec
11) Nytram low cable row
12) Seated calf raise
13) Jordans dumbbells from 20kg to 52.5kg.
14) Technogym single cable machine
15) Jordans core plate (for T-bar rows / pressing & rotational movements
16) Incline / flat / decline benches.

This floor also accommodates the reception area and the changing rooms. Showers are being installed on the 13th February. This is so some of you can get all nice and clean for Valentine's Day.

The unit next door is using an area of our unit, approximately the size of a single car garage. We'll be getting this area back in the next couple of weeks. This space will be used for a larger dumbbell area. Of course with mirrors. And more machines. But Lee Tann has placed a restriction on how many machines I'm allowed to buy. There will be plenty of room for a chest press, shoulder press and another lat pull down. Oh, and a hack squat.

The first floor is a vast open plan space flooded with natural light through windows that open - so the space can be more effectively cooled in the summer months. There is also heating for the winter months. It's lovely getting to a warm facility on these cold winter mornings.

The first floor space accommodates our studio / classes / group personal training area. There is also:

1) Secondary dumbbell area with incline / flat benches and Jordans dumbbells from 1kg to 20kg.
2) Nytram preach curl bench
3) Power Fabrications back extension
4) Technogym single cable machine
5) Dual Adjustable cable machine
6) Life Fitness cross trainers / bikes
7) Concept 2 rowers
8) Large Escaoe fitness matted area with foam roles and core training apparatus
9) Miscellaneous functional apparatus including battling ropes, ketllebells, skipping ropes


I saw a meme recently, which asked "Why do people hide love and express hatred so openly?" It's a good question. Normally New year's resolutions revolve around physical / aesthetic improvements. But why not choose a more social improvement. Put aside pointless grudges. Stop gossiping.

In a BBC interview in 1959, Bertrand Russell, British philosopher, logician, mathematician, historian, Nobel Prize Laureate in Literature, was asked: "What would you think it's worth telling future generations about the life you've lived and the lessons you've learned from it?"
His reply was:

"I should like to say two things, one intellectual and one moral. The intellectual thing I should want to say is this: When you are studying any matter, or considering any philosophy, ask yourself only what are the facts and what is the truth that the facts bear out. Never let yourself be diverted either by what you wish to believe, or by what you think would have beneficent social effects if it were believed. But look only, and solely, at what are the facts. That is the intellectual thing that I should wish to say.

The moral thing I should wish to say... I should say love is wise, hatred is foolish. In this world which is getting more closely and closely interconnected we have to learn to tolerate each other, we have to learn to put up with the fact that some people say things that we don't like. We can only live together in that way and if we are to live together and not die together we must learn a kind of charity and a kind of tolerance which is absolutely vital to the continuation of human life on this planet."

These are 2 of the best bits of advice I've ever hear, which is why I've saved them for what will be my final newsletter. I've become so entwined with the gym that there's no separation between me as a person and me as a gym owner.

A couple of our more observant members have noticed that a lot of the training methods I discuss are associated with a time limit. As a personal trainer, I sell my services in units of time, typically 30, 45 and 60 minutes, and the onus is on me to fill these sessions with effective exercise methods.

My 1-to-1 and the group personal training workout sessions typically include varied exercise methods that have to be completed within time constraints. These include HIIT, Tabata, AMRAP (As Many Rounds as Possible), EMOM (Every minute, on the minute), EDT (Escalated Density Training) and more. These have been discussed in previous newsletters - but I acknowledge that not all of you have been avid readers since the very first edition.

A first edition of the Woodlands Fitness Centre newsletter - if you can find one - might be worth a lot of money now. As some of our readers might recall, this first edition charted Jack Critchlow in one of his earliest adventures when he saved a crew of astronauts aboard a malfunctioning space ship. This is also the first appearance of Daily Bugle editor J. Jonah Jameson and his son, astronaut John Jameson. The Bugle begins its campaign against Jack Critchlow. Although - on second thoughts - this might be the first edition of Spiderman. Jack Critchlow and Spiderman are often mistaken owing to both having keen spider senses and how sensational they look in tight spandex.

John Stone counts his first edition of the Woodlands Fitness Centre newsletter amongst his most prized possessions. He's previously taken it to the Antiques Road Show to have it valued. However, Angela Rippon told him it had zero value. John was mortified. Things got out of hand. The police were called. And - to make matters worse - Angela Rippon threw Post-It notes at him.

Later on in this newsletter I will talk about the Total Reps Method, which is a training method where the aim is to complete a set number of reps (40 reps in the example) as quickly as possible. Take a weight you can lift for 10 reps for one set, rest, then perform the remaining 32 reps. Break it down into as many sets as you need - but do not change the weight, even if that means doing sets of 3 or 4.

Keep rest to a minimum between sets, typically 20 to 30 seconds. I will also be setting a time limit. This means 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.

There's a recipe for a delicious winter beef and vegetable casserole and a recipe for a fresh cranberry and orange smoothie.

The member of the month is Phil "Philias" Coyne. Never before has a man combined such cerebral charm with unbridled masculinity.

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


Total Reps Method

Over the last few years I have been a fanatical researcher and tester. I have thoroughly tried ideas on myself and - in my capacity as a trainer - have tried them on many of my clients and members.

To develop a strong, balanced, lean and aesthetically pleasing physique freeweight exercises are the most effective option for most people. You don't always have to lift heavy. Three sets to failure with 30% of your one rep max resulted in equal hypertrophy gains as three sets to failure with 80% of your one rep max.

Virtually all training protocols - including that one that follows - are created by manipulating the Acute Variables, which are the most fundamental components of designing a training program. They determine the amount of stress placed on the body and - ultimately - what adaptations (strength, hypertrophy or stamina) the body will incur. Acute variables include repetitions, sets, intensity (% of 1 rep max), tempo, rest, volume and exercise selection.

When most people think of sets and reps, their fallback scheme is 3 sets of 10 reps (3 x 10). Here's something different that will break you out of a training rut: forget about the number of sets.

Stop thinking in sets. Instead, think about hitting a certain amount of total reps for the exercise. A good number to shoot for is 40 reps. So your goal is to accumulate 40 reps for a particular exercise. The number of sets is - up to a point - meaningless.

The secret is in choosing the weight you use on the exercise. Load the bar or machine with a weight you can lift for 10 reps - your 10 rep max. That's the load you'll use for the whole exercise. If you can get over 10 reps on the first set, it's too light. If you can't get 10 reps on the first set, it's too heavy. You'll figure it out.

With your load selected, you'll now shoot for 40 total reps for the exercise, regardless of how many sets it takes. You won't even try to count sets, only reps. As you fatigue, you won't be able to get the same number of reps per round - and that's fine because we're primarily concerned with total reps.

Compare that to 3 sets of 10 reps. You will complete more reps using a heavier weight while at the same time increasing work capacity. Not bad.

Remember, you will only be resting for 20 to 30 seconds between sets and you will start with your 10RM, so every set will be taken to failure. If you can get 10 reps on every set, then you either started too light, you didn't try hard enough in the first few sets, or you rested for too long between sets.

A training program with 30 second rest periods will elevate growth hormone levels to produce significantly larger muscle size. Greater growth hormone levels triggered from shorter rest periods boost muscle size.

You may be able to finish off all 40 reps in 6 or 7 sets. Or it could take you 10 sets. It all works as long as you're following the load and rest guidelines. However, you have to complete all of the reps within a 5 minute timeframe.

High Intensity Interval Training (HIIT) and functional fitness will continue to be at the heart of my 1-to-1 personal training, group Personal training and my own training. They work.

Weight training is a form of HIIT - you do a set with all-out effort. Rest, Do another set. Rest. Repeat. The original protocol for HIIT is a 2:1 ratio for work to recovery periods. You will only be resting for 20 or 30 seconds between sets. Resting two to three minutes between sets is not an effective form of HIIT. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.


Winter beef casserole

Keep warm this winter with this tasty beef and vegetable casserole recipe.

Servings: 4

Ingredients:

2 tablespoons olive oil
1 brown onion, roughly chopped
3 garlic cloves, sliced
1.2kg chuck steak, diced into 3cm pieces
2 swedes, peeled, roughly chopped
2 carrots, peeled, roughly chopped
1 stick celery, trimmed, thickly sliced
2 teaspoons fresh thyme leaves

Method:

Heat oil in a large, heavy-based saucepan over medium-high heat. Add onion. Cook for 3 minutes or until soft. Add garlic and beef. Cook, stirring, for 3 minutes.

Add 5 cups of cold water. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 1 hour or until beef is tender.

Add swedes, carrots, celery, thyme and 1 cup of cold water. Cover. Simmer for 30 minutes or until vegetables are tender. Season with salt and pepper. Serve.


Member Achievement 'Shout Out'

The member of the month is Phil "Philias" Coyne. Phil uses our 2 x 45 minute PT session per week membership

Phil said:

"What do you get from your Woodlands Fitness Centre membership?
News - Giles informing you about the latest Lego models to hit the shelves and the best movies to watch.
Laughs - Lee regaling the gym members with tales of Jack's latest antics.
Gossip - [details removed to protect the guilty and the minds of any minors who may read this]

And a bit of training of course!

18 months ago I realised I needed to do something about my increasing waistline and lack of fitness. As my self-discipline is rubbish and I needed someone to push me, I started personal training with Giles twice a week. Instead of turning up, doing half a dozen reps and kidding myself that I was achieving something, I have Giles making sure I do a proper all-round workout in his firm but friendly manner. If the reps drop, or I take too long a breather, I hear the drawn out exasperated cry of my name (or whatever random nickname they decided to give me on that day) to egg me on.

The results have spoken for themselves - I'm now more than two stone lighter, lost over 4 inches off the waistline and I'm in the best shape I've been for years."

Well done Philias!

Our 2 x 45 minute PT session per week membership is only £34 per week. Minimum 4 weeks.


Winter Smoothie.

Fresh Cranberry and Orange Smoothie

Serves: 2

Ingredients:

1 cup almond milk
1/2 cup whole milk Greek yogurt
2/3 cup frozen cranberries
2 oranges, peeled, segmented, and seeded
2 tablespoons maple syrup

Directions:

Combine the almond milk, yogurt, cranberries, oranges and maple syrup in the blender.


Special Offers.

Buy 10 x 30 minute personal training sessions and get 3 absolutely FREE

13 sessions for the price of 10

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All sessions must be used within 5 weeks

Buy 10 x 45 minute personal training sessions and get 3 absolutely FREE

13 sessions for the price of 10

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All sessions must be used within 5 weeks

Buy 4 x 60 minute personal training sessions and get 1 absolutely FREE

5 sessions for the price of 4

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All sessions must be used within 4 weeks

Buy 5 months and get 1 month free

*6 months for the price of 5
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Buy 9 months and get 2 month free

11 months for the price of 9

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Buy 12 months and get 3 month free

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Useless Facts

Helen Willingham Statham ordered a Big Mac at Burger King. And she got it.

STASI, the East German secret police, managed to duplicate the scent of a female dog in heat. They would apply it to the shoes of people they had under surveillance. If they needed to track them down, they just had to let some male dogs follow the scent. Jack Critchlow has an army of pugs for similar purposes.

John Stone ordered a Big Mac at Burger King. He didn't get it. Things got out of hand. The police were called. And - to make matters worse - Angela Rippon threw Post-It notes at him.

If you stand at the bottom of a well you would be able to see the stars even in the middle of the day.

Bruce Alexander beat the sun in a staring contest.

Arnold Schwarzenegger began his transition from Austrian bodybuilder into an American film star when he made his screen debut in 1970 under the name "Arnold Strong" in "Hercules Goes Bananas."

John Stone tried to beat the sun in a staring contest. He lost. Things got out of hand. The police were called. And - to make matters worse - Angela Rippon threw Post-It notes at him.

The Hundred Years War of the 14th and 15th centuries actually lasted 116 years.

There is no such thing as global warming. Debora Crowhurst was cold so she turned up the sun.

Trees - not whales - are the largest living organisms on Earth today.

John Stone was cold so he tried to turn up the sun. However, the sun, still seething from the aftermath of the staring contest, didn't want to be turned up. Things got out of hand. The police were called. And - to make matters worse - Angela Rippon threw Post-It notes at him.

Charles Dickens kept the head of his bed aligned with the North Pole, believing the earth's magnetic field would pass longitudinal through his body and ensure him a good night sleep.

Angela Mary Rippon OBE, born 12 October 1944, is an English television journalist, newsreader, writer and presenter. She briefly hosted the Antiques Roadshow in 1979 and enjoys throwing Post-It notes at John Stone.





The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk