Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 5th February 2018

Monday 5th February 2018

Hi,

If you think hitting the weights is the only thing you have to do to lose fat faster, you're wrong. You need a solid balance of weight training, cardio, and nutrition. You need some form of cardiovascular work to burn excess body fat. The body will burn primarily carbs during the first twenty minutes of cardiovascular exercise.

After 20 minutes the body shifts over and starts to burn stored body fat as the primary source of energy. You need a combination of both weight training and cardio to get fat off your body.

Okay, so what kind of cardio is best, I hear you ask. A steady 30 minutes on a cross trainer, perhaps? NO! There are a number of viable options but in this newsletter I'm going to discuss sprinting.

Sprinting uses fast twitch muscles, which take more energy to utilize, and puts you in an oxygen debt, so your body has to play 'catch up' after the workout is done. This also increases the rate of metabolism to tap into more fat loss during and after the workout.


Introducing the Unlimited Personal Training membership.

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

Our Unlimited 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.


We have 2 main membership options:

Gym Only:

Single: £25pm for 12 months, £27pm for 3 months and £29pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Unlimited Personal Training membership :

This membership includes:

✔ 48 sessions available every week.
✔ Share the sessions with up to 5 other people.
✔ Come to as many sessions as you like.
✔ Each session will be identical to a 1-to-1 personal training session.
✔ No contract

Unlimited Personal Training prices (paid monthly):

Single: £10.99 a week
Joint: £6.99 a week

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=12525

Here is a list of our classes / group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

PT prices:

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

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

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 of our PT packages include full gym & 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 us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW



Burn More Fat By Sprinting!

Okay, this article isn't a million miles away from what I wrote last week.

Put aside the theory that low intensity cardio will burn more body fat than carbohydrates. Sprinting can burn more body fat in less time. The myths stop here!

Admit it - you too have spent countless hours at the gym doing "low intensity" cardio to burn more body fat. So many people have wasted hours walking on a treadmill ... a moving belt with no real destination because, well, the belt doesn't take you anywhere. At least at an airport the moving belt moves you forward. But you're not at the airport. You haven't got a ticket to Benidorm. No. You've got a first class ticket to Gainzville and a cross-trainer won't get you there. Pal.

Isn't it strange that we get in our cars, drive however many minutes to a gym, to walk in place? We're really no different than rats that run around their wheels hoping to get somewhere.

And while I'm picking on treadmills, all the cardio equipment is the same; you pedal on a bike at a low intensity to go nowhere, or whatever other piece of cardio equipment you may use. Anyway, I digress.

The Misconception of Low Intensity:

Many folks have turned to low intensity cardiovascular work to "burn more body fat than carbohydrates." First, let's get that theory out of the way. Carbohydrates and fat are the body's primary fuel source during activity. Carbohydrates are used first and in terms of carbohydrate sources, it will first be blood glucose that's utilized for energy.

Next, stored carbohydrate (glycogen) will be turned into glucose and utilized. As exercise continues (and I'm talking hours, like a marathon), fat will become the primary fuel source.

Keep in mind that there is never only one fuel source, it's always a mixture of fuels for the body; however, the ratios change (e.g. 90% carbohydrates, 10% fat at the start of exercise, then the carbohydrate percentage decreases and fat percentage increases as exercise continues.).

It is also important to note that fat requires oxygen to be burned as fuel, which is where the misconception about low intensity aerobics burning more fat comes into play. The thought is that if you have more oxygen available (e.g., you're not gasping for air because your intensity is so low), you'll be able to burn more fat.

It is true that a greater percentage of calories burned will come from fat if exercising at a low intensity. However, because you're exercising at a lower intensity, you will burn fewer total calories.

On the contrary, if you do a harder, higher intensity activity, like sprinting on a track, or a bike, you'll burn an overall greater amount of calories.

Sprint workouts are all about balancing high-intensity bursts of speed with recovery time. Not only will they help you improve aerobic capacity and speed, the calorie burn can't be beat.

When it comes to intervals, the simpler the better. The goal of this sprint workout is to push you to your limit for a short period, recover, and then do it all over again.

So, you could try this:

Warm up for 1 to 2 miles with easy running.

Run 10 x 200-metre intervals somewhere between 30 to 36 seconds each, depending on your fitness level.

Rest after each interval close to four times your run, so about 2 minutes.

See the example plan below that will help you increase your speed and cut your rest time each week:

Week 1: 10 x 200 meters at 30 seconds with 2:00 minutes rest

Week 2: 9 x 200 meters at 29 seconds with 1:56 minutes rest

Week 3: 8 x 200 meters at 28 seconds with 1:52 minutes rest

Week 4: 7 x 200 meters at 27 seconds with 1:48 minutes rest

If you need any help implementing this into your workout, please come and speak to me.



Mexican bean burgers with lime yogurt & salsa recipe

Ingredients:

2 x 400g/14oz cans kidney beans, rinsed and drained
100g breadcrumb
2 tsp mild chilli powder
Small bunch coriander, stalks and leaves chopped
1 egg
200g tub fresh salsa
150ml low-fat natural yogurt
Juice ½ lime
6 wholemeal burger buns, sliced avocado, sliced red onion and salad leaves, to serve


Method:

Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher.

Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.

Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen.

Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp.

To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.

While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper.

Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.



Useless Facts

The very first bomb dropped by the Allies on Berlin during World War II Killed the only elephant in the Berlin Zoo.

George Dronfield can rip a page out of facebook.

More people are killed annually by donkeys than airplane crashes.

When Ben Pink is in Rome, they do what he does.

A 'jiffy' is a unit of time for 1/100th of a second.









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












The Woodlands Fitness Centre newsletter

Monday 29th January 2018






























Hi,

If you think hitting the weights is the only thing you have to do to lose fat faster, you're wrong. You need a solid balance of weight training, cardio, and nutrition. You need some form of cardiovascular work to burn excess body fat. The body will burn primarily carbs during the first twenty minutes of cardiovascular exercise.

After 20 minutes the body shifts over and starts to burn stored body fat as the primary source of energy. You need a combination of both weight training and cardio to get fat off your body.

Okay, so what kind of cardio is best, I hear you ask. A steady 30 minutes on a cross trainer, perhaps? NO! There are a number of viable options but in this newsletter I'm going to discuss sprinting.

Sprinting uses fast twitch muscles, which take more energy to utilize, and puts you in an oxygen debt, so your body has to play 'catch up' after the workout is done. This also increases the rate of metabolism to tap into more fat loss during and after the workout.


Introducing the Unlimited Personal Training membership.

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

Our Unlimited 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.


We have 2 main membership options:

Gym Only:

Single: £25pm for 12 months, £27pm for 3 months and £29pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Unlimited Personal Training membership :

This membership includes:

✔ 48 sessions available every week.
✔ Share the sessions with up to 5 other people.
✔ Come to as many sessions as you like.
✔ Each session will be identical to a 1-to-1 personal training session.
✔ No contract

Unlimited Personal Training prices (paid monthly):

Single: £10.99 a week
Joint: £6.99 a week

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=12525

Here is a list of our classes / group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

PT prices:

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

8 x 30 minute PT sessions
£112

4 x 45 minute PT sessions
£80

4 x 60 minute PT sessions
£107

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 of our PT packages include full gym & 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 us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW



Burn More Fat By Sprinting!

Okay, this article isn't a million miles away from what I wrote last week. But

Put aside the theory that low intensity cardio will burn more body fat than carbohydrates. Here are some studies that will show you how sprinting can burn more in less time. The myths stop here!

Admit it - you too have spent countless hours at the gym doing "low intensity" cardio to burn more body fat. So many people have wasted hours walking on a treadmill ... a moving belt with no real destination because, well, the belt doesn't take you anywhere. At least at an airport the moving belt moves you forward. But you're not at the airport. You haven't got a ticket to Benidorm. No. You've got a first class ticket to Gainzville and a cross-trainer won't get you there. Pal.

Isn't it strange that we get in our cars, drive however many minutes to a gym, to walk in place? We're really no different than rats that run around their wheels hoping to get somewhere.

And while I'm picking on treadmills, all the cardio equipment is the same; you pedal on a bike at a low intensity to go nowhere, or whatever other piece of cardio equipment you may use. Anyway, I digress.

The Misconception of Low Intensity:

Many folks have turned to low intensity cardiovascular work to "burn more body fat than carbohydrates." First, let's get that theory out of the way. Carbohydrates and fat are the body's primary fuel source during activity. Carbohydrates are used first and in terms of carbohydrate sources, it will first be blood glucose that's utilized for energy.

Next, stored carbohydrate (glycogen) will be turned into glucose and utilized. As exercise continues (and I'm talking hours, like a marathon), fat will become the primary fuel source.

Keep in mind that there is never only one fuel source, it's always a mixture of fuels for the body; however, the ratios change (e.g. 90% carbohydrates, 10% fat at the start of exercise, then the carbohydrate percentage decreases and fat percentage increases as exercise continues.).

It is also important to note that fat requires oxygen to be burned as fuel, which is where the misconception about low intensity aerobics burning more fat comes into play. The thought is that if you have more oxygen available (e.g., you're not gasping for air because your intensity is so low), you'll be able to burn more fat.

It is true that a greater percentage of calories burned will come from fat if exercising at a low intensity. However, because you're exercising at a lower intensity, you will burn fewer total calories.

On the contrary, if you do a harder, higher intensity activity, like sprinting on a track, or a bike, you'll burn an overall greater amount of calories.

Sprint workouts are all about balancing high-intensity bursts of speed with recovery time. Not only will they help you improve aerobic capacity and speed, the calorie burn can't be beat.

When it comes to intervals, the simpler the better. The goal of this sprint workout is to push you to your limit for a short period, recover, and then do it all over again.

So, you could try this:

Warm up for 1 to 2 miles with easy running.

Run 10 x 200-metre intervals somewhere between 30 to 36 seconds each, depending on your fitness level.

Rest after each interval close to four times your run, so about 2 minutes.

See the example plan below that will help you increase your speed and cut your rest time each week:

Week 1: 10 x 200 meters at 30 seconds with 2:00 minutes rest

Week 2: 9 x 200 meters at 29 seconds with 1:56 minutes rest

Week 3: 8 x 200 meters at 28 seconds with 1:52 minutes rest

Week 4: 7 x 200 meters at 27 seconds with 1:48 minutes rest

If you need any help implementing this into your workout, please come and speak to me.



Mexican bean burgers with lime yogurt & salsa recipe

Ingredients:

2 x 400g/14oz cans kidney beans, rinsed and drained
100g breadcrumb
2 tsp mild chilli powder
Small bunch coriander, stalks and leaves chopped
1 egg
200g tub fresh salsa
150ml low-fat natural yogurt
Juice ½ lime
6 wholemeal burger buns, sliced avocado, sliced red onion and salad leaves, to serve


Method:

Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher.

Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.

Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen.

Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp.

To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.

While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper.

Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.



Useless Facts

The very first bomb dropped by the Allies on Berlin during World War II Killed the only elephant in the Berlin Zoo.

George Dronfield can rip a page out of facebook.

More people are killed annually by donkeys than airplane crashes.

When Ben Pink is in Rome, they do what he does.

A 'jiffy' is a unit of time for 1/100th of a second.











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