Woodlands Fitness Centre

The Woodlands newsletter: Monday 19th October 2020

Tuesday 20th October 2020

Hi,

Most people have this concept in their minds that in order to be healthy, fit, and strong that the number on the weighing scale has to be low and has to keep decreasing.

Those people are wrong!

Do you have any idea how dense muscle is? One pound of muscle weighs the same as one pound of fat, however, one pound of muscle is much more dense than fat.

Did you know that having more muscle means that your body burns more calories at rest than fat burns?

This is a huge key in understanding why the number on the scale is irrelevant.

The more muscle that a body has, the heavier it will weigh. Muscle is dense, muscle is heavy!

If you aren’t happy with the number on the scale, stop weighing yourself!

Focus on how you feel!

If you are feeling strong, confident, and your clothes are starting to fit better than they have in a while, who cares how much you weigh?

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

Gym Only memberships:

JointStudent (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.ukspecial-offers

Student prices are only for students in full time education.

Group Personal Training

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.

* We offer ‘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 have a 5.15pm Group on every weekday!

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.

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.ukgroup-exercise

Group Training membership prices:

JointStudent:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.ukspecial-offers

Personal Training:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

30 minutes: £13 (£17)
45 minutes: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.

All of our PT packages include:

GROUP PT membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT 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.

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

4 Ways To Stay Consistent With Diet and Exercise (1-4)

If I were to give the shortest weight loss advice, it would be this: do the right thing and stay consistent. Knowing the right thing to do is easy.

Even so, it’s possible for you to stay consistent if you follow the tips below.

Here are 4 (another 4 are next week – you know, create a bit of suspense) ways to stay consistent with diet and exercise.

1. Start slow then gradually advance;

Folks start routines at a pace they can’t keep up with long term. Don’t expect to exercise for 6 days a week without feeling depleted, if you’ve been living a sedentary lifestyle.

Start slowly, then gradually increase the intensity of your workouts as you get fitter.

It takes about 21 – 40 days to form a habit. So as you continue to repeat the easy routine, exercising will become a habit.

Start with a 3-day routine for the first 30 days, then advance to a more challenging routine. It’s the same way with diet. Start with a low calorie deficit and then increase the deficit once you learn to control hunger.

2. Stop relying on motivation:

Sometimes you are going to lose your motivation. Frankly, nobody feels motivated all the time – there are times even I don’t feel like exercising at all. But I suck it up and exercise anyway. Do the same thing.

Go to the gym and just commit to something small. Maybe 5 sets of 1 exercise. When you’ve completed those chances are you’ll want to do something else. Trust me.

Once exercising has become a habit, lack of motivation won’t stop you. Skipping workouts can be a habit too - so avoid the temptation.

3. Be accountable:

It’s easy to skip workouts or eat unhealthy foods if you’re not accountable to anyone. But nobody wants to disappoint their fitness partner by skipping workouts or eating unhealthy foods.

When picking a partner, make sure they’re as committed as you are, you’re both on the same fitness level, and you have the same schedule.

4. Have workout and diet plans:

The easiest way to fail is to start a weight loss journey without a meal plan or a workout routine prepared.

Plans guide you on the exercises to do and the foods to eat, but don’t download just any plan you find on the web. Find a routine designed for your fitness level and goals.

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

Abdominal muscles explained

There are four main abdominal muscle groups that combine to completely cover the internal organs.

These are:

The transversus abdominis is the deepest muscle layer. Its main roles are to stabilise the trunk and maintain internal abdominal pressure

The rectus abdominis is slung between the ribs and the pubic bone at the front of the pelvis.

When contracting, this muscle has the characteristic bumps or bulges that are commonly called ‘the six pack’.

The main function of the rectus abdominis is to move the body between the ribcage and the pelvis

The external oblique muscles are on each side of the rectus abdominis.

The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left.

The internal oblique muscles flank the rectus abdominis and are located just inside the hipbones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.

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

Exercise of the week: Tuck and crunch

Lie down with your hands by your head and your legs raised with your knees bent at a 90° angle.

Simultaneously raise your torso and draw your knees towards your chest.

Keep your fingers by your temples throughout and initiate each rep smoothly without jerking your torso up.

Don’t let your feet touch the floor between reps.

Do

4 sets of 10-20 reps.

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

Chicken & sweet potato curry

Ingredients:

1 tbsp sunflower oil
1 onion, chopped
450g boneless, skinless chicken thigh, cut into bite-sized pieces
165g jar korma paste
2 garlic cloves, crushed
500g sweet potato, cut into small chunks
400g can chopped tomato
100g baby spinach
basmati rice, to serve

Method:

Heat the oil in a pan, add the onion and cook over a low heat for about 5 mins until softened. Increase the heat slightly, add the chicken pieces and brown.

Stir in the curry paste and garlic, cooking for 2 mins before adding 100ml water, the sweet potatoes and chopped tomatoes.

Simmer for 20-30 mins until the chicken is cooked through and the sweet potato is tender – add a splash more water if it starts to look dry.
Season to taste and add the spinach, removing the pan from the heat and stirring until the spinach has wilted. Serve with basmati rice.

Enjoy!

Useless Facts

The first product to have a bar code was Wrigley’s gum.

When you sneeze, air and particles travel through the nostrils at speeds over100 mph. During this time, all bodily functions stop, including your heart, contributing to the impossibility of keeping one's eyes open during a sneeze.

Annual growth of WWW traffic is 314,000%

60% of all people using the Internet, use it for pornography.

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