Woodlands Fitness Centre

The Woodlands Fitness Centre March 2017 Newsletter

Wednesday 1st March 2017

What's New?

Well, here we are in March 2017.

I've always written the Woodlands newsletter to broadcast what our fitness, diet and health related beliefs are, which are based on my own experiences and those as a personal trainer.

These have included a Paleo/Low glycaemic diet, resistance training, high intensity interval training (HIIT), functional training, foam rolling, flexibility and core training. However, this month, I'm going to be a vegetarian. I did consider being a vegan - but I need cow's milk in each of the 4,739 coffees I have/need each day.

Some people are obsessed with protein - and vegetarian and vegans are bombarded with questions about where they get their protein. Apparently we need to eat lots of meat. Like beef. For example.

In 1962 film, Taurus Bulba, Yul Brynner, who is playing a cossack fighing the Poles, says "Stong like bull". Using a bull as a benchmark for strength is reasonable. Because bulls are strong. But consider this: what do bulls eat? You don't look at the table next to you at your local curry house and see a bull chowing down on a chicken madras. No, you don't often see that. Because bulls eat grass. Lots and lots of grass.

A bull is a ruminant, which is a mammal that is able to absorb nutrients from plant-based food by fermenting it in a specific stomach configuration prior to digestion, principally through microbial actions. A ruminant has four stomachs: rumen, reticulum, omasum and abomasum. This process typically requires the fermented ingesta (also called "cud") to be regurgitated and chewed again. This process of chewing again further breaks down plant matter and stimulates digestion is called rumination. In case you were wondering, the word "ruminant" comes from the Latin ruminare, which means "to chew over again". But none of these stomachs are for the digestion of meat. So any bull that fancied a chicken madras is in for a particularly unpleasant night of digestive trauma.

In reality it is easy for a vegan or vegetarian diet to meet recommendations for protein - as long as the calorie intake is adequate. I'm aiming for 3,000 calories per day to add lean weight.

Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein - so these are things to avoid. Obviously.

Our move to the Molyneux Business Park was to create a more private zone for our Shared Personal Training scheme. This allows you to experience expert personal training at a fraction of the cost of one-on-one training, in small groups of up to 6 people. Our training programmes are specifically designed for training optimally in a group environment. This scheme is created to be fun, effective and affordable.

The benefits of shared personal training go far beyond the obvious cost savings. The small group allows you to train alongside friends for added motivation, support and accountability whilst still under the watchful eye of an expert personal trainer to help you achieve your full potential.

Don't worry if you don't have someone to share the sessions with: we will do the hard work for you and match you with other Woodlands members to train alongside. There is no stereotype that trains at Woodlands and we can adapt to everyone's individual needs.

Regardless of your current shape or training experience, you will find these sessions welcoming and tailored to suit your individual ability. Where possible, we will only match people of similar abilities and goals - so don't be afraid of holding others up or being held back. Over time you're likely to find you're booking in with the same people each week, meaning it's a great way to make new, like-minded friends.

We offer a FREE 1 day trial. To arrange your free trial please email us: woodlandsfitness@yahoo.co.uk.

One of our expert personal trainers will advise you on which sessions are best suited to you and your goals.

Shared personal training at The Woodlands Fitness Centre is changing the health and fitness of Darley Dale and the surrounding areas. The small group personal training programmes are both themed and personalised. These sessions are designed to be progressive, very effective and fun. Our fully qualified personal training experts are responsible for coaching, guiding, and devising your complete workout for you. You will get maximum results in minimum time.

We promote functional training methods that train the whole body for the activities performed in daily life. As such, we focus on using bodyweight, kettlebell, medicine ball and free weight exercises. Woodlands Rowsley trainers will show you the correct way to perform them.

We offer everything you would expect from one-to-one personal training: motivation, technical guidance, nutritional support and progression, blended with the flexibility and regularity that comes with being a member of a conventional gym. Simply said, you can have personal training as many times a week as you like for the price of a gym membership!

All sessions are held at our exclusive personal training gym at the Molyneux Business Park, Darley Dale.

DISCLAIMER: It is essential to note that the results you achieve will be dependent upon many factors, including but not limited to: the time spent training with us; how hard you train; how disciplined you are with your diet and nutrition and your genetic and hormonal response to the training. We can design expert training programmes and motivate you during your sessions, but we can make no guarantee that individuals who join our gym will achieve the same results. Your dedication and hard work is essential for the results you attain.

I always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, and anything else. Please come and speak to us, call us or email any feedback and suggestions to the email address at the end of this newsletter.

Many thanks,

GW xx


The Double Rep Method for Fast Gains

The Double Rep Method (DRM) of rest-pause training can lead to massive improvements in muscle conditioning in a short period of time.

Rep out to max on an exercise. Rest briefly. Then do another rep or two. Rest briefly again. Perform another rep or two. Keep going until you've reached double the rep number of the first set.

You can use DRM with any rep range you choose. Use DRM for every exercise in your workout, or use it to bring up lagging body parts.

For example, if you did deadlifts for an 8RM, you'd rest 5-10 seconds and then try another rep or two. You'd again rest 5-10 seconds and then do another mini set, continuing in this manner until you hit 16 reps.

The idea is to work at reducing your rest periods to see how short you can get them while still performing reps with good form.

Muscle excitability is high from the first rep of a 5RM, but it's even higher on the last one or two reps of a 5RM. Rest-pausing ensures you keep those last one or two reps primed throughout the entire exercise duration.

Greater excitability means greater protein degradation - and greater protein degradation equals increased muscle growth (assuming nutrition is geared to that end of course). Increased muscle growth means a greater ATP demand. More ATP demand means greater fat oxidation.

The set/rep breakdown would look something like this for 12 total reps: Do a 6 rep max, rest 20 seconds. Do rep 7, rest 20; do rep 8, rest 20; do rep 9, rest 20; do rep 10, rest 20; do rep 11, rest 20; and finish with rep 12.

The sets/reps breakdown would look something like this for 80 total reps: Do a 40 rep max, rest about 10 seconds. Do reps 41 and 42, rest a couple of more seconds; do reps 43 and 44, rest a couple of more seconds; do reps 44 and 45, etc., until you hit 80 reps!

DRM can be used indefinitely provided you change the rep ranges and/or the exercises you perform every few weeks. For example, use a 5 RM for 2-4 weeks and then switch to a 12 RM for 2 to 4 weeks.

This training is tough. Ease into it by using longer rest periods to begin with. This will enable you to get more reps per set until you hit your total.

As the set progresses, cut the rest periods. By the end of the set, you should be doing singles in a highly fatigued state.


Bombay egg and potato curry

Some nights you don't want to have to spend ages shopping to make a delicious meal. This Bombay egg and potato curry can be made using store cupboard ingredients and is ready in just 40 minutes - perfect for a midweek meal. And as I'm vegetarian this month, the recipes will be vegetarian.

Ingredients:

Onions 2, 1 quartered
Sunflower oil
Green chillies 2, 1 finely sliced
Garlic 2 cloves
Coriander a handful, leaves and stalks separated
Tumeric or garam masala or ground cumin or fennel or black mustard seeds 2 tsp each
Vegetable or chicken stock cube 1
Chopped tomatoes 400g tin
Coconut milk 150ml
Potatoes 400g, peeled and cut into 2.5cm cubes
Eggs 3
Lemon 1, juiced
Basmati rice or chapatis to serve

Method:

Fry the chopped onions in 1 tbsp sunflower oil in a large frying pan or shallow casserole until soft and golden. Meanwhile, mix the quartered onion, halved chilli, garlic and coriander stalks with ¼ tsp salt to a paste - with a splash of water to help if you need.

Once the onions are soft, stir in the paste and spices and fry for 4-5 minutes until fragrant. Crumble in the stock cube, stir in the tinned tomatoes and coconut milk with a tin of water and bring to a simmer. Add the potatoes, cover with a lid and simmer for 8 minutes.

Gently lower the eggs into boiling water and cook for 8 minutes. Cool in cold water then peel and quarter them. Take the lid off the curry and carry on bubbling for 10 to 15 minutes until the potatoes are tender and sauce reduces and thickens.

Taste the curry and season with more salt, black pepper and lemon juice. Snuggle the eggs back in, turn off the curry and sit the lid back on top so the eggs warm up for a minute or so. To serve, scatter with sliced green chilli and coriander leaves, and eat with basmati rice or warm chapatis.


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 Lynn Bell.

Lynn joined the Woodlands Fitness Centre in October 2016. Lynn joined on our 1 x 45 minute PT session per week membership.

Lynn said:

"I have two significant conditions - C.O.P.D. and Parkinson's - which don't exactly help me in my quest for fitness. Add to that a weight problem, as well as being ancient, and I'm surprised any gym would take me as a member! However the Woodlands team have been encouraging and supportive: thanks to the Woodlands team, who have really helped me take back control of my own body. To date I have dropped a stone (second one will soon be gone too!), my lung function is vastly improved, and most importantly, my consultant is delighted with my improved muscle tone and strength - all of this is due to hard work by me and Woodlands. I'm probably the oldest and least fit member at the gym, but I'm definitely the proudest! Thanks to everyone for their help and support"

Well done Lynn!

Our 1 x 45 minute PT session per week membership is only £69 per month if you join 2 months or £76 per month if you join for 1 month.


SPECIAL OFFERS


Buy 8 x 30 minute PT sessions and get 2 FREE
10 sessions for the price of 8
ONLY £96
Normal price 120
Save £24
All sessions must be used within 8 weeks


Buy 8 x 45 minute PT sessions and get 2 FREE
10 sessions for the price of 8
ONLY £144
Normal price 180
Save £36
All sessions must be used within 8 weeks


Buy 8 x 60 minute PT sessions and get 2 FREE
10 sessions for the price of 8
ONLY £192
Normal price 240
Save £48
All sessions must be used within 8 weeks


5 x 45 minute PT sessions FREE when you join for 4 months
ONLY £28 per month
Minimum term applies.
All PT sessions must be used within 5 weeks


10 x 60 minute PT sessions FREE when you join for 9 months
ONLY £28 per month
Minimum term applies.
All PT sessions must be used within 10 weeks


18 x 30 minute PT sessions FREE when you join for 8 months
ONLY £28 per month
Minimum term applies.
All PT sessions must be used within 6 weeks


4 x 45 minute PT sessions FREE when you join for 3 months
ONLY £28 per month
Minimum term applies.
All PT sessions must be used within 4 weeks


Sunshine smoothie

Ingredients

500ml carrot juice, chilled
200g pineapple (fresh or canned)
2 bananas, broken into chunks
small piece ginger, peeled
20g cashew nuts
juice 1 lime

Method

Put the ingredients in a blender and whizz until smooth. Drink straight away or pour into a bottle to drink on the go. Will keep in the fridge for a day.


Useless Facts

Karen Roman (not Karen Rowland) grew the world's largest cauliflower, weighing in at 22 pounds.

Dave Astbury can kill your imaginary friends.

Scientists find as many as 10,000 new species of insects a year.

Alistair Gregory can put out a fire with a gallon of gasoline.

Ben Clarke can hear sign language.

Big Foot claims he once saw Luke Griffiths.

Joe Cooke hit 11 out of 10 targets with 9 bullets.

When Mel Gilbert slices onions, the onions cry.

Worms can have up to ten hearts. Jack Critchlow would break all of them.

James Turner won X Factor. Using sign language.

Rich Joskowski grew a beard when we was 18. Not years. Seconds.

The Titanic's rudder outweighed Christopher Columbus' Santa Maria.

Tom Blackham can squeeze orange juice out of a lemon.

Giles Woolhouse pairs socks and safety pins them together before he washes them to avoid having to re-pair them after. He claims its saves him some time when he does laundry. This is actually true. Giles is a very unusual lad.

Dave Harper eats the core of an apple first.

Tash Starsmore can speak Braille language.

Karen Rowland (not Karen Roman) grew the world's largest cabbage, weighing in at 224 pounds. As a result of genetic tampering, it became sentient and began a campaign of World domination. It is now President Elect of the USA.

Niall Rhodes doesn't have an ESC key on his computer; no one ever escapes.

Katie Horrod always talks about fight club.




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