Woodlands Fitness Centre

The Woodlands newsletter: Monday 10th December 2018

Monday 10th December 2018

Hi,

So! Christmas is 2 weeks away. Over the last few months I've written a lot about dieting, calorie deficits and macros. A lot of maths. However, I think its unlikely dieting is going to be at the forefront of anybody's mind.

With how the World seems to be now, I hate to generalise. We all prepare for winter differently; some members might want to trim down for a series of Christmas parties or maybe lose a few pounds so they can gorge on Quality Street. However, some members might see winter as an opportunity to bulk. So, if you want to trim down, this newsletter isn't for you. Soz. But here are links to previous newsletters, which should point you in the right direction....

The Woodlands newsletter: Monday 22nd October 2018:
http://www.woodlandsfitnessrowsley.co.uk/blog?aid=16646

The Woodlands newsletter: Monday 29th October 2018:
http://www.woodlandsfitnessrowsley.co.uk/blog?aid=16711

The Woodlands newsletter: Monday 5th November 2018:
http://www.woodlandsfitnessrowsley.co.uk/blog?aid=16761

This subject is explored later in our article: Winter Bulking Plan

Whilst this newsletter won't help you if you want to trim down, I have included a second article (yes, this is a special bumper edition newsletter!) to at least help you to not gain too much weight over the Christmas period.

This subject is explored later in our second article: 11 tips to help you not gain too much weight over the Christmas period.

Personal training is a big part of what we do here at Woodlands. I appreciate it isn't universally affordable - but I have been thinking of ways to make it more affordable.

So I've been thinking of way for you to be personally trained every time you attend the Woodlands Fitness Centre.

We'll be offering appointment controlled group personal training sessions. A personal trainer will train 2 to 8 members at a time. There will be 22 group PT sessions per week.

Sessions will last 45 minutes and are designed for both males and females of mixed ability. The training programmes are both themed as opposed to a typical circuit routine. The training will take place in the studio area and the gym.

The training sessions are designed to be both effective and entertaining, although the emphasis will be placed on the former. Although you will be part of a group, the Personal Trainer will interact both on an individual and group basis. The benefits to you compared to the standard membership package are numerous and include:

1). Significantly improved results
2). Increased motivation and attendance
3). Increased sense of fun
4). Learn new skills such as stretching, free weights, kettlebell and core training.
5). Meet new friends

We have already put together a number of programmes, which have been designed to be progressive, very effective and fun. The group will re-book at the end of each session.

Group Personal Training :

This membership includes:

1). 22 groups per week.
2). Sessions can be used to burn fat, get fit and build lean muscle
3). Groups include HIIT, kettlebells, barbells, dumbbells and bodyweight exercises
4). Only 6-8 people per session.

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

Gym Only membership:

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.


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


Winter Bulking Plan

Winter is a different animal and without a game plan that beast will wear you down. Here are some ideas to help you make the most of the frosty season.

Do you want to get bigger? Let's face it, abs are out, the Dad body is in and let's all get massive!

So here we are in Winter, the perfect time to bulk up. Get out the XXL hoodie and hide under it until April. Smile. Get huge. Smooth is cool.

In terms of diet, eat your standard five meals a day - but make them bigger with a lot of protein. Drink lots of water. Try thick protein shakes blended with banana and nut butter (avoid peanuts though). These are a great choice for breakfast, pre-workout and post-workout meals.

In terms of training, try a three day on, one day off, repeat routine. An example of this is legs, push (chest, shoulders and triceps), pull (back, traps, biceps), rest, repeat or chest & back, legs, shoulders & arms, rest, repeat.

Do 3 exercises per muscle group, 3 to 5 sets per exercise with a 5 to 10 repetition range. Squats and deadlifts are mandatory. Be consistent and train hard.

With all of the extra calories, expect energy and endurance to soar, strength will increase, attitude reaches new heights and muscle mass and density grow beyond imagination. It's just majestic!

Keep your eye on your weight training and minimise cardio though. It's easy to run through an intense 45 minute cardio workout and skip the weights. Don't let that happen to you!

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


11 tips to help you not gain too much weight over the Christmas period!

You're likely to be surrounded by food and alcohol for the next 4 weeks. So, with that in mind, here are some tips to help you not gain too much weight over the Christmas period:

1). Avoid over-eating:
Yep, who'd have guessed? Well that's kick this off with an obvious one! So yes, I know it's the festive season. Pigs in Blankets and that. But overeating is not a great feeling, and if done over many days it may cause some weight gain. To start with, avoid serving yourself large portions, and after your meal, when you are eyeing off that second helping or the sweets across the table, just say to yourself "I'll wait another 20 minutes, and if I still want that second helping, I will have it then". Chances are that your cravings will die down as your body has enough time to feel full and satisfied.

2). Keep exercising:
Just because it is the Christmas break, don't break from being active. It's summer outside, and you may even have some time off, so use some of it to get out and be active each day. Go for a walk, jog, do some exercises at home or at the gym. Or join a fitness class - group fitness is a great way to enjoy fitness! If you do eat a little too much over Christmas, don't beat your self up! Use that extra energy to get out and be active.

3). Eat your veggies:
Try to fill half your lunch and dinner plates with mixed veggies or salad. Aim to include three different serves of veggies for lunch and three more for dinner. Vegetables are filling, low calorie, full of nutrients that we need, and high in fibre to keep our digestion moving.

4). Slow down when you eat:
Don't scoff your Christmas meal down too fast. Chew your food. Enjoy it. Take your time. Your body needs time to digest and feel satisfied; eating too fast may cause you to overeat.

5). Watch your alcohol intake:
It is a very social time of year where you may find yourself around alcohol more often. Or maybe you need a lot of alcohol to make your family tolerable. Either way, if you enjoy a glass of wine or a beer, then go ahead. But you must know that alcohol is high in calories (very similar to fat) so if you do choose to drink, you need to moderate it and not let it get out of hand where you may make bad food choices.

6). Drink more water:
Drinking water helps to keep you hydrated and helps to keep your body and digestion functioning the best it can. Often when you are feeling peckish, you may be dehydrated and just need a glass of water.

7). Avoid too much salt:
A little salt is not bad for you, but too much may make you consume more of the drink you are drinking (which is bad if it is sugary or alcoholic). There is a trend of subconsciously consuming more of a food if it is salty, so go easy on the salt and processed foods which are high in salt.

8). Make some healthy dishes:
Make some healthy options. Christmas in summer makes it easy to make fresh salads to choose from, cook some fresh seafood, include chopped up vegetable sticks on your cheese boards, serve some fresh summer fruits for desert. Be creative!

9). Be picky with deserts and sweets:
We all know Christmas cake and sweets are quite high in calories, so when it comes to deserts and sweets, be selective. If you do choose to indulge, make sure that you serve yourself a small portion. If you know you cannot control how much you have, cut off a smaller piece, enjoy it slowly and savour the taste.

10). Don't let Christmas run for a month:
Often over the festive season people can "switch off" and write off their good healthy habits. Enjoy Christmas and the New Year, but don't let it run until the end of January! One festive day will do no harm, but a few weeks may. Keep your food intake and choices under control and stay active - or you will be welcoming February with a couple more kilos.

11). Relax, and get your sleep:
Take the time out to relax over the festive season. It is supposed to be a Christmas break. Not a Christmas stress. Enjoy time with your family and friends. Read. Go for a walk. Spend some time outdoors. Sleep is so important for many things - but research suggests that losing sleep can tend to make people eat more and gain weight. Aim for at least seven hours.


Beef & Bacon Bourguignon

Here's a warming Beef & Bacon Bourguignon Recipe for those cold winter nights!

Ingredients:

2 lbs beef stew meat
6 carrots, peeled and roughly chopped
1/2 lb green beans
1/2 pound thick cut bacon, cooked and diced
12 cups water or broth
3 tablespoons unflavoured gelatine
3 tablespoons cumin powder
3 tablespoons dried onion flakes (or substitute 1 chopped onion)
1 tablespoon turmeric
1 tablespoon garlic powder (or substitute 3 cloves of garlic, minced)
1 teaspoon ginger powder (or substitute 1 freshly teaspoon grated ginger)
1 cup red wine
Salt and black pepper to taste

Instructions:

1. Add the beef, carrots, and green beans to the 12 cups of water or broth in a large pot and simmer on a medium heat.

2. Add in the gelatine and the spices and mix well. Place the lid on the pot and let simmer.
3. When the vegetables are soft, add in the cooked pieces of bacon and the red wine.

4. Simmer for 5-10 minutes more.

Enjoy!


Useless Facts

Tom Sawyer was the first novel written on a typewriter.

Mistakes learn from Helen Willingham Statham.

If Texas were a country, its GNP would be the fifth largest of any country in the world.

Sam Wilson used to be addicted to soap. But he's clean now.

There are 1 million ants for every human in the world.






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