Woodlands Fitness Centre

The Woodlands newsletter: Monday 10th February 2020

Monday 10th February 2020

Hi,

As much as social media can be a place for inspiration, motivation and education, we get to choose who we follow and what we see.

We have control over our social media feeds.

We are in the driver’s seat and have full control on the content we see.

We have to take what we see and read with a grain of salt.

How one person loses weight, what one person eats is not necessarily how it works for everyone. I think this is the trap most of us fall into “if it worked for her, it’ll work for me”

If you do want to lose fat, you'll need to eat fewer calories than you need to maintain your current weight. It's important to strike a balance between losing weight consistently but not losing too rapidly or eating so little that you're always hungry, tired, or lacking energy to get through workouts.

Ask me to calculate your calorie requirement and from there do some trial and error to see what the right amount of calories and rate of weight loss would be for you. This is a good place to start guesstimating but you'll really figure it out once you try it out.

I hope all of the above makes sense but if you have any questions please come and ask me.

Unlimited personal training from just £30 per month…?

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new ‘30m’ groups: these 30 minute Classes / Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

* We now have a 5pm Group on every weekday!

* The Tuesday 6.45pm Group is now Circuit.

* We have added a second Group class to Sunday morning to accommodate the increasing demand

* Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

* All of our classes are £7 to non-members.

* We always prefer an informal approach - so we will be maintaining the booking forms in the gym. All bookings can be made in the gym, by phone, e-mail or via social media. How you book in isn’t important; we just care that you attend regularly.

Here is a list of our group training sessions:

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

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £35pm
1 month: £40pm

Single:

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.

PT prices:

30 minutes: £13 (£17)
45 minutes: £19 (£23)
60 minutes: £25 (£29)

The price in brackets is for non-members.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT’s.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

All of our PT packages include full gym, group personal training & 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

What type of protein do we need?

The short answer: a range of plant-based protein sources more than does the trick.

Plant-based proteins are lower in saturated fat and do not contain any dietary cholesterol.

Plant-based proteins are also great sources of antioxidants and other vitamins and minerals, including - contrary to popular opinion - both iron and calcium.

Animal proteins - on the other hand - are high in both saturated fat and cholesterol, not to mention antibiotics and hormones.

You just need to eat a variety of foods in order to ensure you are getting all of the essential amino acids. Over the course of a week this is a cinch.

I hope all of the above makes sense but if you have any questions please come and ask me.

Arms 3 times a week?

A member has asked for a workout to enable him to train his arms 3 times per week.

Yes.

3.

If hitting you arms three times per week sounds like overtraining, you're right.

But overtraining doesn't happen immediately; it takes several weeks to become overtrained. The technical term for training that can lead to overtraining is called "overreaching."

However, research shows that if your diet is adequate in calories, protein, carbs, as well as the right supplements, then you can actually capitalise on overreaching and turn it into a way to grow bigger and stronger.

Several studies have shown that when subjects overreach for several weeks, during the two weeks following, they grow significantly bigger and stronger while taking it easy. The key is to stop the overreaching just before it turns into overtraining.

This workout is based on a 5 day split, alternating between upper/lower body muscle groups as follows:

Monday: chest & ARMS
Tuesday: quads, hams, calves & abs
Wednesday: back & ARMS
Thursday: rest
Friday: shoulders & ARMS
Saturday: rest
Sunday: rest

So a fleshed out routine would look something like this….

Day 1: Upper 1 (chest & ARMS):

Chest:
Barbell Bench Press 3 x 8-12
Incline Barbell Bench Press 3 x 8-12
Flat Bench Dumbbell Flyes 3 x 8-12

Biceps:
Standing Barbell Curls 3 x 6-9
Alternating Dumbbell Curls 3 x 6-9

Triceps:
Close-Grip Bench Presses 3 x 6-9
Straight Bar Cable Pushdowns 3 x 6-9

Day 2: Lower 1 (quads, hams, calves & abs):

Quads:
Barbell Squats 4 x 6-9
Leg Extensions 3 x 8-12

Hams:
Stiff-Legged Dead Lifts 3 x 8-12
Lying leg curl 3 x 8-12

Calves:
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12

Abs:
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

Day 3: Upper 2 (Back & ARMS)

Barbell Rows 4 x 8-12
Wide-Grip Pulldowns 3 x 8-12
Low Cable Rows 3 x 8-12

Biceps:
Standing Barbell Curls 3 x 8-12
Alternating Dumbbell Curls 3 x 8-12

Triceps:
Close-Grip Bench Presses 3 x 8-12
Straight Bar Cable Pushdowns 3 x 8-12

Calves:
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12

Abs:
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

Day 4: Rest

Day 5: Upper 3: Upper 2 (front delts, middle delts, rear delts, traps & ARMS):

Anterior deltoids:
Seated Barbell Military Presses 3 x 8-12

Medial deltoids:
Seated Dumbbell Lateral Raises 3 x 8-12

Posterior deltoids:
Bent-Over Rear Dumbbell Lateral Raises 3 x 10-12

Traps:
Barbell Shrugs 3 x 8-12

Biceps:
Standing Barbell Curls 3 x 10-15
Alternating Dumbbell Curls 3 x 10-15

Triceps:
Close-Grip Bench Presses 3 x 10-15
Straight Bar Cable Pushdowns 3 x 10-15

Use this program for 6 weeks. After week 6, I suggest you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs.

This 3x per week arm training workout is designed to shock your muscles into growing with frequent and intense workouts that cause overreaching.

I hope all of the above makes sense but if you have any questions please come and ask me.

Resistance training and weight loss

Muscles that are "toned" burn more energy (calories) the same way a bigger car engine uses more petrol.

I really dislike the word “toned” but people generally know what it means in this context.

The body burns fat from all over - so resistance training all body areas will start to “tone” and increase overall lean muscle mass and reduce fat.

The body works as a system - and only by addressing the whole system (nutrition, lean muscle mass, energy output, metabolism) will improvements come.

Resistance training will help you to increase muscle mass (no, you won't get "too big", unless you REALLY want to, and even then it's really hard work) and so are starting up an engine that will be burning more calories all day.

If you do start to reduce your calorie intake to lose weight, the silver lining is that as you are placing demands on the muscles the body must hold on to them. The starvation response will be reduced and the only source of energy left will be your fat reserves.

I hope all of the above makes sense but if you have any questions please come and ask me.

Chickpea fajitas

Ingredients:

400g can chickpeas
1 tbsp olive oil
Pinch of smoked paprika
2 tomatoes, deseeded and diced
1 small red onion, finely sliced
2 tbsp red wine vinegar
1 avocado, stoned and peeled
2 limes, juice of 1, the other cut into wedges
100g soured cream
2 tsp harissa
4 corn tortillas
Coriander, roughly chopped, to serve
Method:

Heat oven to 200C/180C fan/gas 6 and line a baking tray with foil.

Drain the chickpeas, pat dry and tip onto the prepared baking tray.

Add the oil and paprika, toss to coat, then roast for 20-25 mins until browned and crisp, shaking halfway through cooking.

Meanwhile, put the tomatoes and onion in a small bowl with the vinegar and set aside to pickle.

Put the avocado in another bowl and mash with a fork, leaving some larger chunks.

Stir in the lime juice and season well. Mix the soured cream with the harissa and set aside until ready to serve.

Heat a griddle pan until nearly smoking.

Add the tortillas, one at a time, charring each side until hot with griddle lines.

Put everything on the table and build the fajitas. Spread a little of the harissa cream over the tortilla, top with roasted chickpeas, guacamole, pickled salsa and coriander.

Serve with the lime wedges for squeezing over.

Enjoy!

SPECIAL OFFERS

Offer 1:

6 x 45 minute PT sessions only £102 (£78 for Woodlands members)

Normal price £126

SAVE £24

Including:

3 weeks GROUP PT membership.
3 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within 3 weeks.
More special offers available on our website:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Offer 2:

4 x 45 minute PT sessions worth £84 FREE when you take out a 4 month GROUP PT & GYM membership

ONLY £25 per month

Including:
4 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 4 weeks.

More special offers available on our website:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Offer 3:

6 x 45 minute PT sessions worth £126 FREE when you take out a 4 month GROUP PT & GYM membership

ONLY £40 per month

Including:
4 months GROUP PT membership
4 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 6 weeks.

More special offers available on our website:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

These offers expire on 17th February 2020

Useless Facts

Facetious and abstemious contain all the vowels in the correct order, as does arsenious, meaning "containing arsenic."

The word "Checkmate" in chess comes from the Persian phrase "Shah Mat," which means "the king is dead."

The first episode of "Joanie Loves Chachi" was the highest rated American program in the history of Korean television, a country where "Chachi" translates to "penis".

Rubber bands last longer when refrigerated.

The national anthem of Greece has 158 verses. No one in Greece has memorized all 158 verses.

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