The Woodlands newsletter: Sunday 26th May 2024

Matlock / Bakewell gym - Blog

The Woodlands newsletter: Sunday 26th May 2024

Sunday 26th May 2024

Hello,

As many of you know, The Woodlands Fitness Centre is expanding into the unit next door.

To give you some sense of scale, the current downstairs gym area is 98 square metres. The unit next door is 300 square metres. It will be a huge, open plan gym.

Our plan is to divide the facility into 5 principle "zones":

Upper 1
Upper 2
Lower
Classes/Group PT
Cardio

The downstairs of our current unit will have a proper reception and seating area.

Behind that, there will be "Upper Body 1" zone. This will include many of the upper body machines with a weight stack.

The unit next door will house "Upper Body 2", which will be all of the plate loaded upper body machines, "Lower", which will include all of the leg machines (both plate loaded and with a weight stack), the Classes/Group PT area, which will be the same size it is now, and the "Cardio" zone, which will include all of the cardio equipment (Obviously!).

This is a list of items we either own or are having delivered when the unit next door has been cleared of self-storage units.

Upper Body 1:

Life Fitness Pro Series Lat Pulldown

Cybex VR1 lat pulldown

NEW: Precor Vitality Series Pulldown

Nytram Low row

NEW: It’s A Surprise

Pulse Fitness assisted chin & dip

NEW: Precor Vitality Series Seated Row

Technogym single cable machine

SportsArt bicep/tricep machine

HumanSports cable machine

Life Fitness Pro Series Chest Press

Life Fitness Pro Series Pec Dec

NEW: Precor Discovery Series DSL Rear Delt/Pec Fly

Life Fitness Pro Series Shoulder Press

NEW: Precor Discovery Series Selectorised Seated Dip

Upper Body 2:

Precor Icarian Olympic flat bench press

NEW: Precor Icarian Olympic Incline bench press

NEW: Precor Icarian Olympic decline bench press

NEW: Precor Discovery series Military Bench

NEW: Technogym Cable Crossover

MAS DAP cable machine

Technogym Executive Line single cable machine

NEW: Another Surprise

Power Fabrications Iso Row

Jordan landmine / T-bar row

Nytram preacher curl

Jordan Barbell Rack 10kg-35kg.

Dip / VKR

NEW: StrengthShop Bumper Plate Olympic weight tree

NEW: Technogym Pure Strength Olympic Plate Tree

Legs:

Nytram Hack Squat

Nytram Leg Press

Hammer Strength Squat Rack

NEW: And Another Surprise

Life Fitness Pro Series Leg Extension

NEW: Precor Leg extension

Life Fitness Pro Series Seated leg curl

Force Lying leg curl

Matrix Adductor

Life Fitness Pro Series abductor

Nytram Seated Calf Raise

NEW: MiraFit single leg split squat stand

Nytram Sissy Squat

PowerFabrications Back Extension

Power Fabrications Power Cage

Power Fabrications Smith Machine

Deadlift / Trap Bar / Hip Thrust Area

NEW: Nautilus Glute Drive

NEW: Precor Discovery Line Glute Kickback

Dumbbell area:

40ft dumbbell area with dumbbells from 1kg to 52.5kg

Cardio:

Precor stepper / cross trainer

Pulse Fitness cross trainer

Technogym upright bike

TBC: Recumbent bike

TBC: Treadmill 1

TBC: Treadmill 2

Concept 2 rower

Other items:

Core / Foam rolling area

This list is not exhaustive: more equipment is coming.

We don't want to give away too much too soon. Some items will be made to order, and this could be a 20 week lead time.

Existing Equipment:

There are no plans to sell any of our existing equipment. However, I am looking to replace the Pulse Fitness assisted chin & dip with a better version. We had to replace the one we had at Peak Village due to the ceiling height. All of the existing equipment is being evaluated for refurbishment needs.

The Gym Wizard is coming to replace upholstery on machines and benches.

Changing Rooms:

The current dumbbell area downstairs will be divided up to become a corridor to the fire escape and 2 x shower rooms.

The shower in the men’s wc will be replaced with 2 x urinals.

Heating:

Our current unit has a central heating system. The radiators will be reinstated downstairs. The Unit next door has a ceiling mounted hot air system. We are arranging to have that serviced.

More Information will be unveiled in the next couple of weeks….

Right, let’s get back to the usual articles…

Your Body Is The Most Important Thing You Will Ever Own

In the fast-paced rhythm of modern life, it's easy to overlook the most precious possession you'll ever own – your body.

Your well-being is the cornerstone of a fulfilling and vibrant life, and investing time and effort in maintaining it can yield invaluable returns.

Here's why prioritising your body through regular exercise, a sensible diet, and moderation in alcohol and sugar intake is a crucial investment in your overall health.

The Body as Your Ultimate Asset:

Your body is a complex, finely tuned machine that allows you to navigate the world, experience joy, pursue passions, and achieve your goals.

Unlike material possessions, you can't replace or upgrade it, making its care and maintenance paramount. Recognising your body as your most important asset is the first step towards a healthier, more fulfilling life.

Regular Exercise: Building Strength and Resilience

Incorporating a mix of resistance training and cardio into your routine is akin to giving your body a regular tune-up. Resistance training helps build and maintain muscle mass, supporting a robust skeletal structure and enhancing metabolism.

Cardiovascular exercise, on the other hand, keeps your heart healthy, improves circulation, and enhances overall endurance.

A Sensible Diet: Fuelling Your Body for Optimal Performance

Just as a high-performance car requires quality fuel, your body thrives on a well-balanced diet. Embrace nutrient-dense foods that provide essential vitamins, minerals, and macronutrients.

Ensure a variety of fruits, vegetables, lean proteins, and whole grains make up a significant portion of your diet. This not only supports physical health but also contributes to mental well-being.

Alcohol in Moderation: Balancing Enjoyment and Health

While a social drink can be enjoyable, moderation is key. Excessive alcohol consumption can have detrimental effects on your health, including liver damage, increased risk of accidents, and mental health issues.

By being mindful of your alcohol intake, you're not only preserving your physical health but also promoting mental clarity and emotional well-being.

Less Sugar: Sweetening Life Without Compromising Health

Excessive sugar intake has been linked to various health issues, including obesity, diabetes, and cardiovascular problems.

By reducing your sugar consumption, you're actively working to prevent these issues and maintaining stable energy levels throughout the day. Opt for natural sweeteners or enjoy the inherent sweetness of fruits to satisfy your sweet tooth in a healthier way.

Nurturing Your Invaluable Investment

In the grand scheme of life, your body is your constant companion and the vessel through which you experience the world. Regular exercise, a sensible diet, moderation in alcohol consumption, and reducing sugar intake are not just habits; they are investments in your long-term health and well-being.

By prioritising the care of your body, you're ensuring that you can fully embrace all that life has to offer, both now and in the years to come. Remember, you only get one body – make it a priority and cherish it for a lifetime of fulfilment and vitality.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

Joint/Student (per month):

12 months: £24
3 months: £27
1 month: £30

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.

Gym & Classes Membership:

Unlock your fitness journey with our gym and classes membership.

Experience expert trainers and a diverse range of classes tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular group exercise classes goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these classes offer a supportive environment to help you achieve your health and wellness goals.

With over 150 classes monthly, the Woodlands Gym & Classes Membership provides comprehensive support at an affordable price.

The Gym & Classes Membership includes:

Access to 20 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Classes are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

WFC classes are strictly limited to 8 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:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices:

Joint/Student:

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

Single:

For single prices, please check our special offers:
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.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.90
2 sessions per week: £13.10
1 sessions per week: £13.60

45 minutes:

3 sessions per week: £18.10
2 sessions per week: £18.30
1 sessions per week: £18.80

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £23.20
1 sessions per week: £23.70

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.80
2 sessions per week: £17.30
1 sessions per week: £22.10

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £22.50
1 sessions per week: £27.30

60 minutes:

3 sessions per week: £25.90
2 sessions per week: £27.40
1 sessions per week: £32.20

Please note:

These PT packages include:

Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

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.

Personal Training Membership Options :

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
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,

Maximising Strength and Muscle Mass with the 3/7 Method

The pursuit of increased strength and muscle mass is a common goal among fitness enthusiasts and athletes alike. While there are various training methods and protocols available, the 3/7 Method has emerged as an effective strategy for achieving these objectives.

This high-volume, metabolically driven training protocol has garnered attention for its ability to stimulate muscle growth and enhance strength. In this article, we'll delve into the intricacies of the 3/7 Method, providing a step-by-step guide and example workouts to help you implement it effectively.

Understanding the 3/7 Method:

The 3/7 Method is characterised by its structured approach to training, emphasising high volume and short rest periods.

This protocol is designed to maximise metabolic stress, muscle fibre recruitment, and overall training intensity, all of which are key factors in promoting muscle hypertrophy and strength gains.

Step-by-Step Guide:

1. Exercise Selection:

Choose a compound exercise such as the bench press or a isolation exercise like bicep curls. These exercises target specific muscle groups and allow for effective overload.

2. Load Selection:

Determine the appropriate load for the chosen exercise, typically around 70% of your 1-RM (one repetition maximum). This ensures that the weight is challenging enough to stimulate muscle growth while still allowing for proper form and execution.

3. Repetition Scheme:

Perform a total of 5 sets for the chosen exercise, each with increasing repetitions. Start with 3 reps, then rest for 15 seconds. Follow this with 4 reps, another 15-second rest, then 5 reps, 6 reps, and finally 7 reps, with 15-second rest periods between each set.

4. Rest Period:

After completing the entire set of 3-7 repetitions, rest for 3 minutes before repeating the entire process for a total of 3 rounds.

Example Workouts:

Here are two example workouts utilising the 3/7 Method:

Workout A: Bench Press

1. Set 1: 3 reps, 15 seconds rest
2. Set 2: 4 reps, 15 seconds rest
3. Set 3: 5 reps, 15 seconds rest
4. Set 4: 6 reps, 15 seconds rest
5. Set 5: 7 reps, 15 seconds rest
6. Rest: 3 minutes
Repeat for a total of 3 rounds.

Workout B: Bicep Curls

The 3/7 Method offers a systematic approach to increasing strength and muscle mass through high-volume training and short rest periods. By following the step-by-step guide and incorporating example workouts, individuals can effectively implement this protocol into their training regimen.

However, it's essential to prioritise proper form, adequate recovery, and progressive overload to ensure long-term success and minimise the risk of injury.

Incorporate the 3/7 Method into your workouts and experience the benefits of enhanced strength and muscle growth.

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

Unveiling Rapeseed Oil: Health Concerns, Alternatives, and Smart Choices

Rapeseed oil, commonly known as canola oil, has gained popularity in cooking due to its neutral flavour and versatility. However, there are health concerns associated with its consumption, and understanding these issues is crucial for making informed dietary choices.

Health Concerns:

1. Erucic Acid Content:

Rapeseed oil naturally contains erucic acid, which, in excessive amounts, has been linked to heart and liver issues. While modern canola oil varieties are bred to have lower erucic acid levels, it's essential to be mindful of consumption.

2. Omega-6 Fatty Acids:
Canola oil is rich in omega-6 fatty acids. While these fats are necessary for the body, an imbalance between omega-6 and omega-3 fatty acids may contribute to inflammation, a factor in various chronic diseases.

3. Processing Methods:

The refining process of canola oil involves high heat and chemical extraction, potentially leading to the loss of nutrients and the formation of harmful compounds.

Foods Containing Rapeseed Oil:

1. Processed Foods:

Many packaged and processed foods, such as salad dressings, mayonnaise, and baked goods, contain canola oil due to its affordability and mild flavor.

2. Restaurant Cooking:

Canola oil is commonly used in restaurant kitchens for frying and cooking due to its high smoke point.

Alternatives and How to Avoid Rapeseed Oil:

1. Olive Oil:

Substitute rapeseed oil with extra virgin olive oil, which is rich in heart-healthy monounsaturated fats. It adds flavor and nutritional benefits to salads, dips, and low-heat cooking.

2. Avocado Oil:

Avocado oil is a versatile option with a high smoke point, making it suitable for various cooking methods. It offers a mild flavor and provides monounsaturated fats.

3. Coconut Oil:

Coconut oil is a solid choice for baking and frying at high temperatures. It has a distinct flavor and is known for its potential health benefits.

4. Grapeseed Oil:

Grapeseed oil is another neutral-flavored oil with a high smoke point, making it suitable for sautéing and stir-frying.

5. Flaxseed Oil:

Rich in omega-3 fatty acids, flaxseed oil is an excellent alternative for salad dressings and drizzling over dishes after cooking.

6. Butter or Ghee:
For low-heat cooking or as a spread, opt for butter or clarified butter (ghee) for a natural and flavorful alternative.

Smart Choices for a Healthier Diet:

1. Read Labels:

Be vigilant about reading food labels to identify products containing rapeseed oil and opt for alternatives.

2. Cook at Home:

Control the ingredients in your meals by cooking at home, allowing you to choose healthier oils and cooking methods.

3. Balance Omega-3 and Omega-6:

Include foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, and walnuts, to maintain a healthy balance.

By being informed about rapeseed oil and making conscious choices, individuals can ensure a balanced and nutritious diet, promoting overall well-being.

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

Recipe of the week: sticky Chinese chicken thighs cooked in a slow cooker

Here's the modified recipe for sticky Chinese chicken thighs cooked in a slow cooker:

Ingredients:

6 bone-in, skin-on chicken thighs
1/3 cup soy sauce
1/4 cup honey
2 tablespoons hoisin sauce
2 tablespoons rice vinegar
2 cloves garlic, minced
1 teaspoon grated fresh ginger
1/4 teaspoon red pepper flakes (optional)
2 green onions, thinly sliced
Sesame seeds, for garnish
Cooked rice, for serving

Instructions:

1. In a bowl, whisk together soy sauce, honey, hoisin sauce, rice vinegar, minced garlic, grated ginger, and red pepper flakes (if using) until well combined.

2. Place chicken thighs in the slow cooker. Pour the sauce mixture over the chicken, ensuring it's evenly coated.

3. Cover and cook on low heat for 4-5 hours or on high heat for 2-3 hours, or until the chicken is cooked through and tender.

4. Once the chicken is cooked, carefully remove it from the slow cooker and place it on a serving platter. Tent with foil to keep warm.

5. Pour the sauce from the slow cooker into a saucepan. Bring it to a simmer over medium heat, then reduce the heat to low and let it simmer gently for 5-7 minutes, or until slightly thickened.

6. Brush the thickened sauce over the chicken thighs.

7. Sprinkle with sliced green onions and sesame seeds before serving.

8. Serve the sticky Chinese chicken thighs with cooked rice and your favourite steamed vegetables.

Enjoy!

Exercise of the week: The barbell hip thrust

The barbell hip thrust primarily targets the gluteus maximus, the largest muscle in the buttocks. It also works the hamstrings, quadriceps, and the muscles of the lower back. Here's a step-by-step guide on how to perform the barbell hip thrust:

1. Begin by sitting on the ground with your upper back against a bench or step. Your knees should be bent, and your feet should be flat on the floor, hip-width apart.
2. Place a barbell across your hips, just above your pelvic bone. You can use a padded barbell or place a barbell pad on the bar for added comfort.
3. Grip the barbell firmly with your hands and ensure that it is securely positioned.
4. Engage your core and brace your abs.
5. Press your feet into the ground and drive your hips upward by squeezing your glutes. Aim to lift your hips until your body forms a straight line from your shoulders to your knees.
6. At the top of the movement, squeeze your glutes and pause for a moment to engage the muscles fully.
7. Lower your hips back down to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

It's important to maintain proper form throughout the exercise. Avoid arching your lower back or using momentum to lift the weight.

Start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement.

Things to consider

Training Intensity and Muscle Hypertrophy:

High-intensity workouts are often associated with muscle hypertrophy, the process of muscle growth.

Lifting heavier weights and pushing your limits can stimulate muscle size increases.

Lean Meat:

Protein plays a crucial role in muscle building and weight loss. By choosing lean variety of meat such as chicken and fish, you can avoid the extra fat in red meat, bacon and sausages.

Customising Nutrition Plans for Muscle Building:

Customised nutrition plans that align with your goals and body type can optimise muscle growth. This may involve adjusting macronutrient ratios and calorie intake.

The charm of soya:

Soya products are often seen to be more weight-loss friendly than the full fat milk variants. It may not be a bad idea to have a tofu tikka (soya) instead of paneer tikka (full cream).

Clear soups over its full fat cream versions:

Soups make for a great appetiser, but make sure they are clear and not the fatty, creamy versions.

Proper Warm-Up and Cool-Down:

A proper warm-up and cool-down routine can enhance muscle flexibility, reduce the risk of injury, and improve overall performance.

Useless Facts

A spider has transparent blood.

Jan Handley beat the sun in a staring contest.

Every acre of American crops harvested contains 100 pounds of insects.

Prince Charles is an avid collector of toilet seats.

Jeremy Brook 's Blood Type is AK-47.

The most common street name in the U.S. is Second Street.

Previous newsletters:

The Woodlands newsletter: Sunday 19th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34721

The Woodlands newsletter: Sunday 12th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34706

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