Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 7th August 2017

Monday 7th August 2017

What's New?

I had planned on writing much shorter newsletters on a weekly basis but May was the best May we've ever had for new members / PT clients in the 9 years I've owned Woodlands (aside from May 2010 when our "Change for Life" promotion coincided with the demise of one of our competitors) and I've let myself get distracted.

So, here we are in August. Already. What's new? Well, I've added 34 group PT sessions to the weekly class schedule. The group exercise sessions will give you the results and the benefits of one-to-one personal training - but at a more affordable cost. The group exercise sessions are designed based on years of achieving great fat loss results with personal training clients. The session plans and progressions are proven to get results, time and time again.

Some members have suggested more 30 min group sessions. The class / group exercise session titles are to be confirmed - but they will be HIIT, kettlebells and upper / lower / total body workouts.

Each 30 min group sessions will work as an independent workout or classes can be done back to back to form one larger workout.

The current 45 min kettlebell class structure, for example, is 5+ mins core, 5+ mins HIIT, up to 30 mins kettlebells and 5 mins cool down. If the HIIT is done in the preceding group session is there any need to repeat it in the kettlebell session? So the above pair would serve as one long group session or 2 separate group sessions. Upgraded members could do both or either.

The classes will be free with basic membership.

The standard price for new members will be £45pm x 12 months, £50pm x 3 months and £55 x 1 month. The joint price for the group sessions will be £30pm x 12 months, £35pm x 3 months and £40 x 1 month.

The group sessions membership offers 48 classes / group sessions each week. Of those, 24 sessions are from 5pm onwards each week. At £45 per month, that's only £3.46 per session if you average 3 sessions per week. But there's no limit - so that's only 1.04p per session if you average 10 sessions per week.

Below is a link to the classes / group exercise sessions timetable.

http://www.woodlandsfitnessrowsley.co.uk/classes/?Page_Name=classes

A lot the of the classes and Group Sessions are based on High-intensity interval training (HIIT), which is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout.

The original HIIT protocol set a 2:1 ratio for work to recovery periods. For example, you could alternate 20 seconds of hard sprinting with 10 seconds of jogging or walking.

A HIIT session consists of a warm up period of exercise, followed by multiple repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity.

HIIT is considered to be an excellent way to maximize a workout that is limited on time. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

The trick is simply to keep changing your speed and intensity - this will "trick" your body into burning more calories since it can not achieve steady state.

At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). However, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate. To ascertain your heart rate, use a heart rate monitor.

Nothing is ever set in stone. Please understand that I have to consider everybody's feedback and these sessions can be tweaked until we get them right. We have to keep learning and evolving. We are in the business of helping people.

Article:

Fat makes you fat. Not eating fat makes you less fat. Eat no fat and eventually you won't have any fat at all. Right? Wrong. So very, very wrong. If only life were that simple. But it isn't.

There's no doubt that fat is the most calorific of the nutrients we eat. Fat contains 9 calories per gram, whereas carbohydrates and protein contain 4 and even alcohol contains 7. And the saturated fats present in processed foods such as biscuits, cakes and sweets, as well as the junk food will cause weight gain and clog your arteries. However, not eating fat isn't necessarily a great idea. The article that follows should elaborate on why.


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

Thanks,
GW


You don't eat any fat

Burning off fat is pretty much one of the main reasons for joining a gym. We appreciate there are other goals: rehabilitation, increasing fitness, hypertrophy etc. But fat loss is one of the major goals. Especially at this time of year. So I've put together a list of the 10 reasons why you're not losing fat. Don't forget it's not your body weight that's an issue - it's your fat weight. Reason 5: You don't eat any fat.

Not all fat is bad. The unsaturated fats found in oily fish, nuts and pulses are good for your heart and cholesterol levels. Research also shows that health fats, such as Essential fatty acids (EFA's) and CLA actually help burn fat, as they assist in transporting oxygen to the body's tissues. So don't dodge fat altogether because omitting an entire food group is little more than a fad diet - and it's bound to end in failure when you get bored of it after three weeks, you can also suffer from extreme tiredness. Instead, ensure you eat a balanced diet, of which between 20 and 30 per cent of your intake comes from healthy fats. It won't affect your long-term weight loss, but it will affect your health for the better.

The real key to losing weight is to cut calories, rather than stop eating fat or doing the silly 'one meal a day' plan. The average man consumes 2,000-2,500 calories a day, depending on height and weight, but can survive perfectly adequately on 1,500. This is especially true if those calories come from foods that are high in protein or fibre and therefore fill you up. You also need to calculate how many calories you burn each day.

First you need to work out your RMR. Multiply your bodyweight in kilos by 29. Then add the number of calories you burn through exercise (the average man might burn 250-300 calories through 30 minutes of cardio training or 200 calories for 30 minutes of intensive weight training) to give you your grand total. One pound (or half a kilo) of fat is equivalent to 3,500 calories, so if you cut your intake by 500 calories per day you will lose a pound a week. Simple as that. Just remember you need to eat to fuel your workouts, so you may have to up your calorie intake on the days you do plan to exercise.


Vegetarian quesadillas

Ingredients:

1 onion
1 red pepper
150g sweetcorn
2 large tomatoes
1tbsp olive or vegetable oil
4 wraps or tortillas
150g grated cheese

Method:
Peel and finely chop the onion. Cook it in the olive oil over a medium heat until translucent.
Drain the sweetcorn, and roughly chop the tomatoes. De-seed the pepper and chop it up.
Add all the vegetables to the onions, and heat through.
Pre-heat the grill to medium hot.
Place one wrap into a large dry frying pan and sprinkle with half the cheese. Place under the grill for 30 seconds to melt the cheese.
Top the melted cheese with half of the vegetables, and place another wrap flat on top. Press down.
Return to the grill for 1-2 minutes, until the top wrap is crispy.
Repeat with the other wraps, and the rest of the vegetables and cheese.
Cut into quarters and serve hot.



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