Woodlands Fitness Centre

The Woodlands newsletter: Monday 19th July 2021

Monday 19th July 2021

Hi,

The first article is "Weight Training for all". When it comes to weight loss, health and quality of life a little weight training can go a long way.

Most people think that cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than lifting weights. But that isn't necessarily correct. Resistance trainings works your muscles as well as your heart and lungs. This will improve your overall health and help you drop a clothes size faster. Much faster.

The second article is Workout habits you should drop now. Some people don't get the most out of the gym. These guidelines might help you to achieve better results.

The exercise of the week is a squat to two arm press.

The recipe of the week is slow cooker honey mustard chicken thighs.

I hope you enjoy this newsletter but if you have any questions please come and ask me.

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.


Group Personal Training

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

The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to up to 4 sessions per week. Each session will be a proper personal training session.

Our Group 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. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

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.uk/group-exercise

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

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


Personal Training Packages:

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 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£112)

4 weeks x 2 per week
8 x 45 mins: £125 (£147)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

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 time periods listed above.

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.

The 2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

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.


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



Weight Training for all (part 1)?

When it comes to weight loss, health and quality of life a little weight training can go a long way.

Most people think that cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than lifting weights. But that isn't necessarily correct. Resistance trainings works your muscles as well as your heart and lungs. This will improve your overall health and help you drop a clothes size faster. Much faster.

Many consider cardiovascular exercise the best way to burn fat - but resistance training will earn you extra calories every day. Your body will burn more calories while you're sleeping, lying face down in the garden or sitting on the couch watching a documentary about dust.

Aerobic exercise may burn a few hundred extra calories but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week. Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2,000 calories per day, that's a potential 300 extra calories. That's more than a Mars bar burned every single day.

Too many of our members are obsessed about their weight. It isn't your body weight that's the issue: it's your fat weight that you need to worry about. Muscle weighs more per square inch than fat.

If your body weight isn't dropping very quickly but your will clothes feel baggier and you will see a healthier, slimmer and better toned you in the mirror. That's far more important than anything the scales have to say!

Weight training is suitable for important for (almost..!) everyone. I've been trying to get this point across for 12 years and I have been reasonably successful in communicating this message. Sadly, some people fear that increased muscle results in increased masculinity. This is not the case.

This article continues next week...

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


Workout habits you should drop now

Are you spending hours working out every week, and not getting the results you want?

Chances are you might have a bad habit or two when it comes to exercising. Never fear, there's a quick fix for even the most ingrained workout no-nos. Check out these 7 workout habits you should drop: not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

1) Stop using the cross trainer.

I'm not a fan of the cross trainer (sometimes called the elliptical).

They make me cross.

Get it?

Cross!

Not only is it the most boring piece of equipment in the gym - but it is also extremely ineffective. First off, the elliptical doesn't use a natural body motion to work your body. Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles.

Sure, the gliding motion of the elliptical burns calories, but that's about it. It is also easy to slack off on the elliptical. With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

You are much better off doing a 20-minute cross training circuit (burpees, jumping rope, jumping squats, etc.) Than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up, and also work your upper body and back.

2) Don't Work out for long periods of time at a moderate pace.

When it comes to working out, slow and steady does not win the race. Maximize your time, people! Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of nonstop, intense exercise. You can take 15- to 30-second breaks, but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 75% for an hour. Need ideas for shorter, high intensity workouts? Check out 15 minutes to change fat to muscle.

3) Stop Messing about.

Yeah, you know that person at the gym who is always checking their hair in the mirror?

Don't be that person.

Come to the gym with a time frame and a plan. This means no wandering around, no texting your significant other in between reps. Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds. If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. Get in, get out. No one likes a gym rat.

4) Too much cardio. Too little strength training.

But cardio burns more calories, right?

No!

Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories. Or so that little blinking screen says. A quick strength training or metabolic training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass. Building muscle means that those muscles are able to work throughout the day burning more calories when you aren't working out.

5) Don't hydrate with sports drinks:

Sports drinks may give you a boost - but they are full of sugar, calories and chemicals. During any given daily workout, hydrating with plain ol' water should do the trick just fine. If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the glucose and caffeine based drinks. Try some almond butter on toast. Unless you have a nut allergy.

6) Don't do the same exercises over and over again:

When you do the same workout routine over and over, your body gets used to it and it becomes easier. The stairmaster might have been challenging at one point, but pretty soon your muscles become familiar with that motion. Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room.

Mix it up.

By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Take that new kickboxing class or try one of my workouts!

7) Don't go it alone:

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn. However, sometimes it takes a workout buddy to hold you accountable.

Working out with a partner not only makes it more likely that you'll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts. And let's not forget the power of good old-fashioned competition. If your friend is doing 50 squats, don't you suddenly feel inspired to do 51?

So these are 7 workout habits you should drop now.

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


Exercise of the week: squat to two arm press

Begin with both feet shoulder-width apart & pointing straight ahead and knees over second & third toes

Hold 2 dumbbells in hands at chest level (palms facing body)

Draw abs in & activate glutes

Perform a three-quarter squat keeping lower extremity in
proper alignment

Before any compensation occurs activate glutes & stand to a fully upright position

Once stabilized press the dumbbells overhead until both arms
are fully extended, with palms facing away

Slowly return the dumbbells to chest & repeat

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


Recipe of the week: Slow cooker honey mustard chicken thighs

Ingredients:

1 tbsp butter
8 chicken thighs (or fillets if you prefer)
8 spring onions, cut into lengths
150ml chicken stock
1 tbsp Dijon mustard
2 tbsp honey
2 tbsp crème fraîche
100g frozen peas

Method:

Heat the slow cooker. Melt the butter in a frying pan and quickly brown the chicken thighs all over. Make sure the skin picks up plenty of colour. Season, then put them in the slow cooker. Brown the spring onions and add them to the slow cooker as well. Add the stock, mustard and honey and cook on low for 4 hrs.

Stir in the cream or crème fraîche and peas, then cook for a further 15 mins with the lid off. Re-crisp up the chicken skin under the grill, if you like.

Enjoy!


Useless Facts














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