Woodlands Fitness Centre

The Woodlands newsletter: Monday 12th Feb 2018

Monday 12th February 2018

Hi,

If you're not already hitting the gym and racking up the weights, now's the time if fat loss is your goal. Even if you start small and work your way up to heavier weights, gaining muscle is going to put you on the fast-track to hitting that goal.

When it comes to exercise, you have to train with weights to increase lean mass. Fat is burned inside of your muscle cells. The bigger and more plentiful your muscle cells, the bigger your fat-burning furnace. Think about how much more fuel a Range Rover will use than a Mini. In short, adding muscle increases the size of your fat-burning furnace. Dieting or exercising incorrectly decreases it.

We now offer Unlimited Personal Training from just £6.99 a week.

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


Hit the weights

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. Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size faster.

While some cardiovascular exercise (not steady state!) is a great way of burning the fat, adding a little strength training to your workouts will earn you extra calories every day. You'll even be burning extra calories while you're sleeping or sitting on the couch watching Eastenders.

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 2000 calories per day, that's a potential 300 extra calories. That's more than a Mars bar burned every single day.

Do not be disheartened if initially you seem to be staying at the same weight or gaining slightly. Muscle weighs more per square inch than fat, so whilst your weight might not be dropping very quickly, your clothes will 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 just as suitable for women as it is for men. Many women are wary of weight training for fear that increased muscle means increased masculinity. This is not the case.

Testosterone is a very important factor in the development of muscle shape. As women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique.

Developing a little extra muscle can actually reduce the risk of injury. Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.

Weight training is an excellent way of combating several symptoms we all face as we get a little older. Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis.

Working your muscles can also inhibit the affects of sarcopenia, the age related loss of muscle mass, strength and function. After the age of thirty there is a loss of 3-5% of muscle mass per decade, making day to day tasks gradually harder to perform and slowing down metabolism - increasing the risk of weight gain.

Resistance training can greatly reduce a number of health risks. It has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.

Research shows that just two 15-20 minute sessions a week is enough to gain all the potential health benefits of strength training. Start slowly and work your way up.
You can feel healthier and look better, which in turn will make you feel better about yourself and the benefits can last for the rest of your life.

Some men think that weight training is only for young men, but it's not. Weight training will increase your metabolism, reduces body fat and reduces the risk of injury as you age.

Sarcopenia - the loss of muscle mass - occurs as a result of aging. After age 35 you will lose around 1% of your muscle mass annually unless you engage in regular physical activity to prevent it.

By engaging in regular resistance training and following a sound diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with age.

Health experts recommend that you engage in some of the resistance training that focuses on all major muscle groups a minimum of 2 times per week and up to 5 times per week depending upon your goals.

The key to successful weight training for men over 35 is:

1). Do it right - training with incorrect form will most certainly lead to injury - learn how to do it with an expert and get maximum results for your time.

2). Take it slow - start small and work up slowly with a plan. There is a right way to balance the amount of weight with the number of repetitions.

3). Stretch - muscle pulls are a result of poor stretching. As you age, it's common to lose range of motion. Stretching improves flexibility and range of motion, especially for those who sit at a desk all day.

4). Cardio training - all training should include a cardio program. Weight lifting with 3, 5 minute intervals of cardio in between sets will give you a full body workout and keep your heart rate elevated for maximum results.

5). Consistency - this is the key to success. Build your workout into your workday as an appointment that requires your full attention.

For more information please come and speak to me.



Lentil curry

Ingredients:

1 tbsp olive oil
1 salad onion, sliced
2 garlic cloves, chopped
½ tsp turmeric powder
½ tsp cumin seeds
½ tsp mild curry powder
2 green cardamom pods
1 tbsp tomato purée
100g/3½oz canned lentils, rinsed and drained
50ml/2fl oz hot vegetable stock
50ml/2fl oz double cream
salt and freshly ground black pepper
2 hot ready-made chapatis

Method:

Heat the olive oil in a frying pan over a medium heat. Add the onions and garlic and fry for two minutes, until soft.

Add the spices and cook through for two more minutes.

Add the tomato purée, lentils, and vegetable stock. Bring to the boil, then reduce the heat to simmer for five minutes.

Add the cream and season with salt and freshly ground black pepper.

To serve, pour the lentil curry into a warm bowl with the warm chipattis served on a plate alongside.



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Because of the rotation of the earth, an object can be thrown farther if it is thrown west.

When life gives Helen Willingham Statham lemons, she returns them for a refund.

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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