Woodlands Fitness Centre

The Woodlands newsletter: Monday 24th December 2018

Sunday 23rd December 2018

Hi,

Well! Christmas Eve! One more sleep until Christmas Day. Santa. Presents. Pigs in blankets.

Here are our Christmas Opening Times 2018:

Christmas Eve (Monday): 8am-2pm
Xmas Day (Tuesday): Closed
Boxing Day (Wednesday): Closed
27th (Thursday): 9am-2pm
28th (Friday): 9am-2pm
29th (Saturday): 9am-2pm
30th (Sunday): 9am-2pm
New Years Eve (Monday): 9am-1pm
New Years Day (Tuesday): Closed
2nd (Wednesday): Back to normal.

There will be a 45 minute Group PT session at 9:30am each day we are open. Saturday and Sunday sessions will be as normal.

Gyms and health clubs often have various machines that target muscles from different angles - but the best training equipment is still free weights. I am specifically talking about barbells and dumbbells.

One of the best ways to use barbells and dumbbells is to combine exercises. This is called supersetting, which is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.

A busy gym doesn't mean limited gains. Go upstairs, grab some dumbbells and a barbell and get ready to destroy these intense supersets.

You can take a brief break to catch your breath or grab a drink of water between sets of an exercise. This also gives time for the muscles to recover. But when doing supersets you move from one set to another without a break.

One way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back without a rest. Performing lunges immediately after barbell squats is an example of this type of superset. This type of superset works one individual area especially hard. It is a great way to focus on a particular area of the body.

This subject is explored later in our article: Dumbbell & Barbell Supersets (part 1 - because this another sexy 2 part article. Ooooh).

The Woodlands Fitness Centre now offers Unlimited Personal Training. The premise is simple:

✔ 32 x PT sessions available every week.
✔Sessions can be used to burn fat, get fit and build lean muscle.
✔ Groups include HIIT, kettlebells, barbells, dumbbells and bodyweight exercises
✔ Max 6-8 people per session
✔ Prices from £6.92 per week (Paid monthly)
✔ Come to as many sessions as you like.
✔ No contract options available

Each session will be a proper personal training session.

The objective of these group sessions is to provide the most affordable and flexible alternative to 1-to-1 personal training. The Unlimited Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training. The 45 minute sessions are designed for people of mixed ability.

Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own. Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. Sticking to a training routine will get you results. Research shows that members who do group sessions are more likely to train regularly.

With all of these benefits, why wouldn't you keep coming back?

Group Training membership prices:

Joint/Student:
£30pm for 12 months, £35pm for 3 months and £40pm for 1 month.

Single:
£35pm for 12 months, £40pm for 3 months and £45pm for 1 month.

For the 12 month and 3 month membership prices, you will need to complete a new membership form. A minimum membership term will apply. The joint prices are dependent on a single payment being made via our direct debit collections company. Prices are person and per month.

Here is a list of our group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

Gym Only:

Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

PT prices:

Here are a few examples of our most popular PT packages:

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

All sessions must be used within 4 weeks. We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym & classes membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 9.00am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 9.00am - 9.00pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

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

Thanks,

GW


Dumbbell & Barbell Supersets (part 1)

Supersets are when set of each of two different exercises are performed back-to-back, without rest. Supersets save time. They also burn fat. You can multitask your muscles - for instance, working your chest and back in one superset and legs and shoulders in another. Lifting heavy weights in a short time period increases the rate at which your body breaks down and rebuilds protein. This metabolism boost lasts for hours after you've finished lifting.

There are two main ways in which supersets can be performed. These two ways are quite different, and thus, the results derived from them vary greatly. The two main types of supersets are opposing muscle group supersets and same muscle group supersets.

I have prepared supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. These examples are same muscle group supersets.

Day 1: Chest

Rest for 60 seconds between supersets.

Superset 1:
Incline Dumbbell Fly: 3 sets x 8 reps
Incline Barbell Bench Press: 3 sets x 8 reps

Superset 2:
Flat Dumbbell Fly: 3 sets x 10 reps
Flat Barbell Bench Press: 3 sets x 10 reps

Superset 3:
Decline Dumbbell Fly: 3 sets x 10 reps
Decline Barbell Bench Press: 3 sets x 10 reps

Day 2: Shoulders

Rest for 60 seconds between supersets.

Superset 1:
Front Dumbbell Raise: 3 sets x 10 reps
Standing Overhead Barbell Press: 3 sets x 10 reps

Superset 2:
Seated Lateral Raise: 3 sets x 10 reps
Close Grip Upright Row: 3 sets x 10 reps

Superset 3:
Bent Over Rear Lateral Raise: 3 sets x 10 reps
Wide Grip Upright Row (hands wider than shoulder width): 3 sets x 10 reps

Day 3: Arms

Rest for 60 seconds between supersets.

Superset 1 - Biceps
Incline Dumbbell Curl: 4 sets x 8 reps
Barbell Curl: 4 sets x 8 reps

Superset 2 - Triceps
Lying Dumbbell Triceps Extension: 4 sets x 8 reps
Close Grip Barbell Bench Press: 4 sets x 8 reps

Superset 3 - Forearms
Hammer Curl: 4 sets x 8 reps
Reverse Barbell Curl: 4 sets x 8 reps

Day 4: Back

Rest for 60 seconds between supersets.

Superset 1:
Two Arm Dumbbell Row: 3 sets x 12 reps
Deadlift: 3 sets x 12 reps

Superset 2:
Dumbbell Shrugs (Shrugs target the traps which are part of the back): 3 sets x 12 reps
T-Bar Row: 3 sets x 12 reps

Superset 3:
Incline Dumbbell Row: 3 sets x 12 reps
Barbell Pullover: 3 sets x 12 reps

Day 5: Leg Day

Rest for 60 seconds between supersets.

Superset 1:
Dumbbell Jump Squat: 3 sets x 15 reps-20
Barbell Front Squat: 3 sets x 15 reps-20

Superset 2:
Platform Lunge with Dumbbells: 3 sets x 15 reps-20
Stiff Legged Deadlift: 3 sets x 15 reps-20

Superset 3:
Seated Dumbbell Calf Raise: 3 sets x 15 reps-20
Standing Barbell Calf Raise: 3 sets x 15 reps-20

Day 6: Abs

Rest for 60 seconds between supersets.

Superset 1:
Dumbbell Side Bend: 3 sets x 15 reps
Decline Barbell Sit Up: 3 sets x 15 reps

Superset 2:
Dumbbell Hanging Knee Raise: 3 sets x 15 reps
Barbell Ab Rollout: 3 sets x 15 reps

This is an example of the type of workouts we would do in group sessions. If the main gym area is busy, it makes more sense to use the dumbbells, barbells and kettlebells in the upstairs studio area.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Christmas exercise survival guide

Okay, so it's Christmas Eve so maybe this article is a bit late. But some of the points may still apply to you....

Christmas is that time of year when we get very busy and very merry! When most people are so busy they may forget to look after themselves - so here are our top tips on how you can keep that physical activity up:

1). Do what you need to do early:
Christmas often means lots of social functions; an after work drink. A visit to a relatives. Christmas parties.
Your time may be limited so try and do some exercise in the morning before you go to work. That way, there should be no excuses for not moving.

2). Train with a friend:
Christmas is a time for catching up with friends, so why not organise a catch up that involves moving? A walk in the park? A gym session? A group personal training session (at Woodlands, obviously!)? A hike? A bike ride? Having friends around you not only helps motivate you - but also gets them moving too!

3). Move at work:
Whilst you're at work why not try and add few "extra" excuses to move. Instead of emailing a colleague, make it a point to get off your chair. Instead of taking the lift, try the stairs. Instead of sitting in the lunch room, do a couple of walks around the block. The trick is to fit in physical activity whenever you can. (oh and at that work Christmas party - get your dancing shoes on! Smash out some moves! )

4). Christmas shopping adventures:
Christmas shopping can actually be a work out! Walking around the shopping centre for hours, carrying heavy bags around or pushing the trolley and kids around Meadowhall (other shopping centres are available!)l. If you enjoy shopping, do a sneaky couple of laps. One time, at Meadowhall, Fiona "Susan" Taylor did walking lunges from Marks & Spenders to Boots. These are the lengths she'd go to for a Davidoff gift set. Aftershave and deodorant. Wow.

5). Choose the right gift
Everyone loves a little Christmas sweet treat as a gift, but why not think of a gift that gets your loved ones moving? A fitness tracker? A piece of exercise equipment? a Woodlands gym / group personal training membership (it's not too late if you come now!)? For the kids, how about a hula hoop? A football? A trampoline? The ideas are endless - and by finding something the whole family can take part in makes it even better!


Whole Turkey in a Slow Cooker Recipe

Ingredients:

Rub Ingredients for the Turkey
4 teaspoons salt
2 teaspoons paprika
1 teaspoon onion powder
2 teaspoons dried thyme
1 teaspoon ground white pepper
2 teaspoons garlic powder
1 teaspoon ground black pepper

For the Crockpot:
1/2 medium onion, chopped
2 carrots, scrubbed, no need to peel, chopped in halves or thirds
2 celery stalks, cut in thirds
4 garlic cloves, peeled and smashed
1 whole lemon, quartered
8 to 9-pound turkey (dead or alive!)

Directions:

Combine salt, paprika, onion powder, dried thyme, white pepper, garlic powder and black pepper in a small bowl and set aside. Prep the vegetables and place inside the slow cooker (I use a 7-quart oval one like this one or this one).

Remove turkey from packaging and remove neck and pouch with organs.

Fold back the wings. If the turkey is still alive, it may struggle at this point. Distract it with a cracker joke.

Rub smashed garlic all over outside of the turkey. Again, the turkey may struggle. Tell it you're giving it a massage. Turkeys aren't really that smart so it'll probably believe you.

Put one garlic clove in the slow cooker and the rest inside the turkey. Put the rub all over the outside and inside the turkey. Add the quartered lemon to the inside of the turkey. Tie the legs with kitchen twine. If you massaged the turkey well enough, it'll be relaxed enough to let you do this.

Place turkey on top of the vegetables, you may need to move the veggies around depending on the size of your slow cooker. Cover slow cooker and cook turkey on low for 6-8 hours. After about 15 minutes the turkey might tap on the lid and ask what's going on. At this point, the turkey's fate is sealed so you as may as drop the pretence.

Remove turkey and place in a 9×13 glass or ceramic baking dish. Place baking dish in the oven under the broiler for about 4-5 minutes but watch it carefully. It may take less time or a little longer, depending on the temperature of the broiler in your oven, you don't want to burn your turkey.

Allow turkey to rest after removing it from the broiler for 25 to 30 minutes.
Notes: I know you're going to ask and no, you don't need any water in the crockpot! The turkey creates a broth while cooking!

Enjoy!


Useless Facts

The 'Golden Arches' of fast food chain McDonalds is more recognized worldwide than the religious cross of Christianity.

Every member of The Baha Men is dead. Toby Miller killed them with their own socks.

Former basketball superstar Michael Jordan is the most recognized face in the world, more than the pope himself.

Ann Briddock jingles all the way. Always. Ann aint got no time for half assed jingling.

The average talker sprays about 300 microscopic saliva droplets per minute, about 2.5 droplets per word.

While other children were playing in sand, Dave Astbury was playing in concrete.






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