Woodlands Fitness Centre

The Woodlands newsletter: Monday 3rd December 2018

Monday 3rd December 2018

Hi,

How long does it take to see the results of exercise?

This is a question I get asked quite frequently. Because everybody seems to want instant results. And there are many organisations out there that promise that. And there are many people out there that believe these promises.

You're hitting the gym regularly. You're cutting back on sugar, alcohol and crisps and other salty snacks. Drinking lots of water and adding more movement to your day. Yet you can't see any change to your physique and the scale has hardly moved.

You're probably feeling frustrated, questioning whether you're on the right program and wondering how long does it take to see the results of exercise?

Sadly, more than a few of you have probably given up because results weren't apparent quickly enough to provide incentive and generate positive feedback.

Given the nonsense on social media - Get a Dream Body in Just 2 Weeks, Drop a Jeans Size in 21 Days, Shed a Stone in Fourteen Days, Drop 10 Pounds Fast or whatever - it's not surprising that most people have extremely unrealistic expectations about how long it takes to see the results of regular exercise.

And if any of these programs REALLY worked, they wouldn't have to be recycled annually, at the time of year people are most vulnerable to feeling unhappy with their bodies. Neither Rome, six packs nor biceps are built in a day. Be realistic, patient and consistent; change will come!

This subject is explored later in our article:

Group personal training has become somewhat of a buzzword in recent years as small exercise studios are in and the big box gyms are out. People nowadays want personalised workouts and individual attention without paying the hefty price of 1-to-1 training. Enter the latest fitness craze - group personal training.

It used to be that doing fitness meant one of three things:

1). You were a lone gym user.
2). You did group exercises classes (jazzercise, aerobics, etc.).
3). You hired a personal trainer.

A personal trainer is a fitness professional involved in exercise prescription and instruction. But in use, the term has become synonymous with 1-to-1 training, even though customised exercise prescription and instruction is certainly not limited to a 1-to-1 construct. In recent years, we in fitness have discovered that you can work in a small group and still receive that personal attention and individualised workout.

While it may be the latest fitness trend, group personal training isn't going anywhere. Why? Because it works. And it's cost effective, especially when compared with its high priced cousin, personal (or private) training.

How Is Group Personal Training Different From Exercise Class?

An exercise class is a formatted class that the entire group follows. Zumba, step aerobics, and BodyPump are examples of a group exercise classes. You show up and perform the motions that are being demonstrated or cued. A group exercise class is basically choreographed in that the entire group more or less is doing the same thing. In a group exercise setting, the teacher instructs, and the students follow.

By comparison, group personal training is different because of that operative word: personal. Group personal trainers do one thing differently than an exercise instructor - they coach. In a group personal training setting, the participants are often doing different things at their own customised level of fitness or ability.

While a group exercise class looks much like a choreographed dance, a group personal training session could have a group of people doing different exercises together at their own rate of speed, intensity, and ability. Group exercise classes are typically larger and limited only by space available, while group personal training classes tend to be smaller in scale. We limit our group personal training sessions to 6 people.

The obvious advantage of group personal training as compared to 1-to-1 training is cost. Some of my 1-to-1 clients could pay £400 a month for 1-to-1 training. However, group personal training much less expensive. A lot of people will pay a, £35+ a month for good instruction, great workouts, and solid results. Not a lot of people can or will pay a £400 a month for a similar thing.

In addition to cost savings, group personal training will give you the added benefit of motivation from the other people in the group and the trainer. There is more energy in a group setting and even a little bit of good, old-fashioned competition. It's just human nature that if the person next to you is giving an all out effort, you are more likely to do the same. Just compare Jeremy and Bruce. It's not a social gathering.

Even the best trainer can't motivate an unmotivated person. In a group though, people tend to give their best.

If you are signing up for group personal training and it is your intention to receive more 1-on-1 contact, corrected form, and individual focus, then you need to scrutinise when and where you go. Beyond the range of fifteen to twenty people, it's difficult for the instructor to give much personal attention. When a class gets to that size, it's simply another exercise class. Woodlands group sessions are limited to 6 people - so, at worst, you'll get 1/6th of a personal trainer's attention every time you visit.

If you are looking for an intense workout, getting motivated into shape, or simply to lose a few pounds, then choose the Woodlands group personal training membership. You don't need your own individual personal trainer to get a great workout. Group personal training is a great option at a fraction of the cost of 1-to-1 personal training.

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 Training :

This membership includes:

✔ 139 groups every month.
✔ Groups 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 NEW group / classes training timetable:

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 Group Training 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. Or 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


How long does it take to see the results of exercise?

If you start an exercise program believing that you're going to see significant progress in just a few short weeks, you're setting yourself up for disappointment. While you'll certainly experience a whole host of short term benefits (better sleep, more energy, increased strength, elevated mood, to name but a few), you're unlikely to notice significant changes to your physique for at least a couple of months.

Yep. I said it. A couple of months (give or take; we all progress at different rates)
How rapidly your body responds to a new exercise program depends on a number of factors including;

Your goals:

While weight loss can occur almost immediately (a simultaneous change in exercise and diet will almost always result in rapid water loss), improving flexibility, increasing cardiovascular endurance and building muscle all take considerably longer. Don't expect to make physically noticeable changes for at least a month (and don't be surprised if it takes upwards of two).

Your starting point:

If you're brand new to exercise, you'll likely notice change more quickly than if you begin at a more advanced level. Similarly, the more weight you have to lose, the more rapidly those first ten pounds will come off. If you have an injury that requires working around, you may find your progress to be a little slower than your able-bodied workout partner.

Consistency:

Obviously, the more consistent your workouts and the closer you adhere to your nutrition plan, the more rapidly you'll see the results of your labours.

In last week's newsletter I explained that Susan would need 113 days to lose a stone (49,000 calories) at an average calorie deficit of 435 calories per day. There are 3,500 calories in a Ib of fat. You should solely focus on losing fat. Not weight.

If you're trying to build muscle, don't expect to put on more than a pound of muscle each month (if you're a woman; men can add between 1.5 and 2.5 pounds of muscle every month as a consequence of their higher testosterone levels).

Exercise intensity:

If you want to see results, you must exercise at a level of intensity that's higher than what you're currently doing. Same effort, same results (or lack there of).

Albert Einstein may or may not have once said that the definition of insanity is doing the same thing over and over and expecting different results - but you get the point. If you're repeating the same tired workouts, week in, week out, are those workouts going to force your body to change? Noooooooo!

The biology of muscle isn't, in fact, rocket science. At its most basic level is the SAID principle, an acronym for "specific adaptation to imposed demand". If those imposed demands aren't actually very demanding, your body isn't going to adapt. Simple? Yas!

There are many different ways to increase the intensity of your workouts, many of which don't require that you spend hours at the gym.

Nutrition:

Many people undermine their gym efforts by making less-than-healthy choices in the kitchen. If you've ever watched the calorie count on a cardio machine, you'll know that it takes much longer to burn 500 calories in the gym than it does to eat them at the local coffee shop. For the fastest results, pair regular exercise with a clean, balanced diet.

Rest:

Rest - between sets and workouts as well as at night - is vital for proper muscular recovery and hormonal balance. Make the mistake of exercising too frequently or not getting enough sleep and overtraining will keep you from seeing the results of our workouts for much, much longer.

It's extremely important to plan and control training volume to prevent overtraining. All training is cumulative and your training volume will vary based on your training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress, etc.

Steady state cardio elevates cortisol (a nasty stress hormone!!!) levels in your body. This you do not want. Steady state cardio is also catabolic. Being in a catabolic state is muscle wasting. Lots of steady cardio causes muscle tissue breakdown. You want your body to be in an anabolic (muscle building) state.

Genetics:

If your parents and siblings have bodies that are slow to respond to exercise and healthy eating, chances are yours is too. So when all else fails, blame your parents.

Now before you go getting all depressed and cancel your gym membership, remember that stopping and starting an exercise program won't get you there any faster. Focus on the day-to-day challenges of getting to the gym and making wise nutritional choices and before long, you (and everybody else) will be wowed by the results of your efforts!

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







Club sandwich

This layered sandwich, a favourite of gastro-pubs across the country, makes a tasty meal for one

Ingredients:

Method
4 rashers streaky bacon
3 slices white bread
1 tbsp mayonnaise
1 hard-boiled egg, sliced
1 tomato, sliced
Few thick slices chicken or turkey breast
Small handful salad leaves
Handful crisps, to serve. If you like. But as I've already referenced you cutting back on crisps and other salty snacks, you'll not want to.

Method:

Heat grill to High and cook the bacon, turning halfway through, until crisp. Toast the bread and spread one slice with the mayo.

Layer on the egg, tomato and bacon, then top with another slice of bread. Add the chicken or turkey, bacon, then lettuce. Finish with the final slice of bread and cut into quarters.

Secure with cocktail sticks and serve with crisps, if you like. But you don't want crisps do you? No! Of course you don't!

Enjoy!


Useless Facts

The thumbnail grows the slowest, the middle nail the fastest, nearly 4 times faster than toenails.

Leslie "Chow" Short can do a wheelie on a unicycle.

The Human eyes never grow, but nose and ears never stop growing. Just look at Dave Astbury; he wears his ear hair in pig tails.

One of the gems on the Crown Jewels is a marble glued there by Tom Blackham. His practical jokes are rubbish. As are these useless facts.

The 57 on Heinz ketchup bottles represents the number of varieties of pickles the company once had.




























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