Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 21st August 2017

Monday 21st August 2017

What's New?

In the last newsletter I wrote that we'd 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.

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. 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. A HIIT session consists of a warm up period of exercise, followed by 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 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.

Article:

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.

Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day.

Some people miss breakfast and only have coffee instead. Below is an article on why you need to have breakfast.

PT prices:

Here are a few examples using our most popular PT packages:

8 x 30 minute PT sessions
£85
All sessions must be used within 4 weeks.

8 x 45 minute PT sessions
£125
All sessions must be used within 4 weeks.

8 x 60 minute PT sessions
£165
All 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. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All PT packages include full gym / classes / group sessions membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 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, 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 only have coffee for breakfast

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 6: You only have coffee for breakfast.

Coffee, that is, and nothing else. The chances are you think you don't have time for breakfast and that you're saving up calories for later by not eating until lunchtime. But this will not help you burn fat. The best tactic for losing weight is to eat little and often. Aim to eat a combination of meals and snacks between four and six times a day at times that suit you, depending on your schedule. You should also aim to eat foods with a low glycaemic index (GI) score. The carbohydrate in these foods is digested slowly, which means they fuel your body with a steady, constant supply of energy, thus avoiding the blood sugar crashes that send you to the biscuit tin.

Fibre is important, too - it slows down the digestion process, which means you feel fuller for longer, and has a low GI. Fibre is, of course, present in the wholegrains and wholemeal bread that make up many breakfast options. The very best breakfast is a whey protein shake, as it triggers of the CCK hormone which tell your body that you are full, allowing you not to feel hungry until lunch time.

You could have a protein shake along with some carbohydrate for energy, ie: a piece of fruit (tangerine or banana) or slice of toast. This only takes 2 minutes to make and there is no excuse not to. Remember you need protein to help fuel muscle growth if you are lifting weights to help build new muscle and tone up.


Yorkshire Pudding Wrap

Okay, fair warning: this recipe might not necessarily be the healthiest - but it is one of the tastiest! So IF you've been training hard and eating well then maybe, just maybe, you deserve a treat.

Ingredients:

30 g Plain Flour
75 ml Skimmed Milk
2 Eggs
Salt
Olive oil
2 slices Beef
1/2 Onion sliced
6 Mushrooms
1 handful Rocket

Method:

Pre-heat oven to 210°C
Spray a tin with a decent amount of olive oil and place in the oven until it starts foaming slightly. Probably 1 or 2 minutes
Put flour, eggs, milk and salt in a decent sized bowl and whisk, by hand, until the mixture is smooth
Pour the batter in the hot tin and place in the oven
Cook for 8 - 10 minutes, or until it has risen around the edges and is a golden colour. You don't want it too crispy as it may be more difficult to roll
While the Yorkshire is cooking, sauté the sliced mushrooms and onions in some olive oil, until they are browned and cooked
Remove the Yorkshire Pudding from the tin and put the rocket inside
Add the beef, cooked onions and mushrooms (you can add some horseradish/mustard if you want)
Roll up the Yorkshire Pudding and slice in half and serve.





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