Woodlands Fitness Centre

The Woodlands newsletter: Monday 5th November 2018

Monday 5th November 2018

Hi,

A calorie is a calorie. But a macronutrient is not a macronutrient. And what you eat will impact your health. How much you eat will impact your health. What you eat may also change how much of what you eat in actually absorbed by your body. There is not a dichotomy between food quantity (total calories) and food quality. It does not exist. Anybody who denies that calories matter is an embarrassment to the fitness industry.

This subject is explored later in our article: What Is The Right Way To Lose Fat (part 3)?


We have 2 main membership options:

Gym Only:

Single: £23pm for 12 months, £25pm for 3 months and £27pm for 1 month.
Joint/Student: £22pm for 12 months, £24pm for 3 months and £26pm for 1 month.

Group Personal Training membership:

The benefits of Strength Training have never been as important for you, as they are today. Our sessions are designed to maximise conditioning and physical performance.

You'll work with dumbbells, medicine balls, kettlebells and good old bodyweight. Woodlands Group personal training includes many total body functional movements and does not use many traditional health club machines.

We offer a variety of 1-to-1 and group personal training options that fit around busy lifestyles and goals. Personal training will introduce you to innovative training methods and exercise programmes. Macro nutrient requirements can be calculated for your personal requirements.

If you want to improve your muscle tone and change the shape and appearance of your body, strength training is a must. Woodlands Group personal training sessions are designed to be appropriate for a small group of clients to do at the same time, while each client is taught exercise modifications that will enable them to increase or decrease the level of intensity based on their fitness level.

Woodlands Group personal training provide clients with individual attention and individually tailored training intensities, while also enjoying the energy, fun and motivation of training with others.

This membership includes:

✔ 139 classes every month.
✔ Classes include HIIT, Kettlebells, Body Conditioning, Pilates and more.
✔ Up to 8 people per session.
✔ Come to as many sessions as you like.

Group Training membership prices:

Single: £35pm for 12 months, £40pm for 3 months and £45pm for 1 month.
Joint/Student:
£30pm for 12 months, £35pm for 3 months and £40pm for 1 month.

Here is a list of our 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 & classes membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 9.00am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 9.00am - 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, 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



What Is The Right Way To Lose Fat (part 3)?

There's a wide world of thoughts on which macronutrient ratio is best. Each body type responds differently to macronutrients, so calculating based on body type can be a great way to find your macros. Keep in mind that most people don't strictly adhere to one body type. The three main body types are:

Ectomorph:
Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a fast metabolic rate. A good starting ratio is 25% protein, 55% carbs and 20% fat.

Mesomorph:
Mesomorphs are naturally muscular and athletic. They have a moderate carb tolerance and metabolic rate. Mesomorphs should start at a 30% protein, 40% carb, 30% fat ratio.

Endomorph:
If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

Getting enough protein is extremely important if you're trying to lose weight. Protein has been shown to help with weight loss in several ways.

Protein can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss.

Higher-protein diets, containing 0.6-0.8 grams of protein per lb (1.2-1.6 g/kg), may benefit appetite control and body composition. To optimize weight loss, make sure each of your meals contains a high-protein food.

High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.

In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Low glycemic carbs take longer to digest, thus produce a smaller and slower rise. A rapid rise in blood sugar means:

More insulin is released. A high insulin level promotes a quick storage of sugar in muscle and the liver. It also inhibits the hormone glucagon, which normally tells the body to burn stored fat. Obese people tend to be "sugar burners"- they mainly burn stored glycogen. Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. Thus, fat stores do not get touched and usually grow larger.

Blood sugar levels then drop quickly, leaving you hungry sooner. Suddenly, the body needs more fuel. But because glucagon is still in short supply, the body does not tap into its fat supply for energy. The inevitable result? Hunger. You will eat again, needlessly, which can lead to increased fat gain over time.

Facts to consider:

1). Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.

2). Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fibre it contains.

3). Foods with a higher carbohydrate content results in a higher glycemic response because there is an increased glycemic load. So, one can over-consume - even on low glycemic foods.

4). Most people usually eat foods in combination. The fat and protein also consumed at feedings can help lower the overall glycemic level.

5). Not all simple sugars are high glycemic. Fruit, for instance, contains the simple sugar fructose. Fructose has a slow rate of digestion and absorption and thus a lower glycemic response.

Moderate and high glycemic foods are recommended during and after exercise. Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.

Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide.

Remember, you won't achieve the desired goals without adequate nutrition and recovery time. The correct diet is a must. Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.

What's more, you may not be getting the right amount of protein, fibre, carbs and fat to support your weight loss efforts. Tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability. In addition to food, most online tracking sites and apps allow you to enter your daily exercise as well.

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


Vegetarian casserole recipe

Ingredients:

1 tbsp olive or rapeseed oil
1 onion, finely chopped
3 garlic cloves, sliced
1 tsp smoked paprika
½ tsp cumin
1 tbsp dried thyme
3 medium carrots, sliced (about 200g)
2 medium sticks celery, finely sliced (about 120g)
1 red pepper, chopped
1 yellow pepper, chopped
2 x 400g tins tomatoes or peeled cherry tomatoes
250ml vegetable stock cube
2 courgettes, sliced thickly (about 300g)
2 sprigs fresh thyme
250g cooked lentils

Method:

Heat the oil in a large, heavy-based pan. Add the onions and cook gently for 5 - 10 mins until softened.

Add the garlic, spices, dried thyme, carrots, celery and peppers and cook for 5 minutes.

Add the tomatoes, stock, courgettes and fresh thyme and cook for 20 - 25 minutes.

Take out the thyme sprigs. Stir in the lentils and bring back to a simmer. Serve with wild and white basmati rice, mash or quinoa.

Enjoy!


Useless Facts

A pregnant goldfish is called a twit.

Pete Spencer and the President of Senegal helped to develop the Large Hadron Collider.

The shortest war in history was between Zanzibar and England in 1896. Zanzibar surrendered after 38 minutes.

Stuart Pearson refers to himself in the fourth person.

You were born with 300 bones, but by the time you are an adult you will only have 206.






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