Woodlands Fitness Centre

The Woodlands newsletter: Monday 11th February 2019

Monday 11th February 2019

Hi,

Eat less and move more. Apparently this is all you need to do to lose weight. But is what you eat as important as how much you eat?

Just as a power station requires gas or coal to power its turbines and generate energy, we need fuel - in the form of food - to power our continued existence. You Are What You Eat' means that it is important to eat good food in order to be healthy and fit. If you eat rubbish then you will look and feel like rubbish.

The foods we eat provide us with a range of nutrients: vitamins, minerals, water, fat, carbohydrates, fibre, and protein. These nutrients are put to different uses — as building materials to construct the tissues and organs from which our bodies are made; as the components of the molecular machinery that keeps our cells running as they should.

Vegetables and fruits form the foundation of a healthy diet. But you can't live on produce alone. To get all your essential nutrients, you'll also need to eat whole grains, lean protein (fish, lean meat, beans or low-fat dairy foods) and healthy fats, including nuts and olive oil.

This subject is explored later in our article: Let's talk about Macros

Are you bored with the same old workouts? If you're an experienced exerciser, maybe you haven't considered working with a personal trainer. However, it can be a great choice if you need some variety in your workouts.

A personal trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with.

A trainer can also introduce new ways to exercise - Circuit training, different methods of strength training and different types of equipment you've never tried before.

The Woodlands Fitness Centre now offers Unlimited Personal Training. The premise is simple:

✔ 32 x PT sessions available every week.
✔Sessions can be used to burn fat, get fit and build lean muscle.
✔ Groups include HIIT, kettlebells, barbells, dumbbells and bodyweight exercises
✔ Max 6-8 people per session
✔ Come to as many sessions as you like
✔ Prices from £6.92 per week (Paid monthly)
✔ No contract options available

Each session will be a proper personal training session.

Group Training membership prices:

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

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

Here is a list of our group training sessions:

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

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.

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



Let's talk about Macros

Macros can be quite tricky to get your head around. Foods are grouped into 3 main categories: fats, carbs and protein.

So your daily calorie intake should normally in the region of 40% carbs, 30% fats and 30% protein.

Most foods contain a mixture of more than one macronutrient but are generally classified as the one they contain most of.

Your calorie intake should revolve around the three macronutrients all foods are composed of:

1). Carbohydrates
2). Protein
3). Fat

Macronutrients are that group of nutrients that your body needs greater volumes of. The simple explanation behind this is that macros are made up of calories that fuel your body with energy.

The calorie content of each macro is as follows:

1 gram of protein: 4 calories
1 gram of fat: 9 calories
1 gram of carbohydrates: 4 calories

There is no ideal diet that fits all sizes. Your body's macronutrient needs will vary based on several factors, such as personal characteristics, your everyday life, and your objectives. And so even though, life would be a lot easier with a typical 'ideal ratio' of carbs, fat and protein, reality is much more complicated than that.

Macronutrients are described as follows:

Carbohydrate:

Many people immediately think of bread, pasta, rice and potatoes when someone says carbohydrate, and they're not wrong, but many other foods contain carbs too:

Bread, rice, pasta, oats, quinoa, couscous
Starchy vegetables (potatoes, corn and pumpkin)
Beans and pulses (chickpeas, baked beans, lentils)
Some dairy foods such as milk and yoghurt
Fruit
Sugar and honey
Carbohydrates are our bodies' preferred source of energy, so this macronutrient should make up a lot of our diet.

Protein:

Protein is mostly used in our body to build and repair muscle and tissue but has many other important functions as well. Protein foods include:

Meat and meat products (beef, chicken, lamb or pork)
Fish and seafood
Eggs
Dairy food such as milk and yoghurt (also carbohydrate)
Beans and pulses (also carbohydrates)
Nuts (also fats)

Fat:

Fats have been given a bad name, but they too are an important part of our diet. They're used by the body as energy, storage for vitamins, for production of hormones and as protection for our organs. There are different types of fats:

Saturated fats:

These should be limited, but not necessarily avoided. If eaten in large amounts they can be bad for your heart health. They are found in:

Meat fat
Butter
Full-fat dairy products
Coconut oil and products
Peanut oil, palm oil and cottonseed oil
Our occasional foods such as chips, biscuits and cake
Swapping to reduced-fat dairy, and trimming the fat off your meat before cooking it are good ways to reduce your saturated fat intake.

Unsaturated fats:

We should aim to include more of these fats in our diet, as they have the opposite effect to saturated fats, and can be beneficial for your heart health. They are found in:

Fish
Nuts
Avocados
Vegetable oils (olive, canola, sunflower, rice bran)

If you send me your height, weight and age and I can do the sums.

You will have to start tracking what you eat. To do this, we have 2 basic tips.

1). Buy a food weighing scale

This is going to be your very first step towards keeping your diet. With a food scale, you'll be able to accurately measure how much you eat from what and precisely track your nutrients. And trust me, guessing the amounts is a very dangerous game, so you'll really need that scale.

2). Download a calorie and macro counting app

The second step is keeping track of what you measure. And the best way to do it is with an app on your iPhone (other smartphones are available!) that's smart enough to handle all the calculations for you. The best apps will let you personalize your macro ratios and give you little warning signs if you're heading towards exceeding them.

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


Saucy sausage pasta

Ingredients:

1 tbsp olive oil
olive oil
packet of 8 pork sausages (the best your budget will allow), cut into chunky pieces
1 large onion, chopped
2 garlic cloves, crushed
1 tsp chilli powder
400g can chopped tomatoes
300g short pasta such as fusilli or farfalle (just over half a 500g bag)

Method:

Put a large pan of water on to boil.

Heat 1 tbsp olive oil in a large frying pan and fry chunky pieces of 8 pork sausages on a fairly high heat until they are golden brown all over.

Now turn the heat down and add 1 large chopped onion and 2 crushed garlic cloves, cooking them until they have softened.

Stir in 1 tsp chilli powder and 400g chopped tomatoes with the sausages, bring the sauce to the boil then turn the heat down and let it bubble for about 10 minutes while you cook the pasta.

Drop 300g pasta into the pan of boiling water and cook according to the pack instructions.

Drain the pasta. Then tip it into the frying pan with the sausage sauce, mixing well to coat. Dish up immediately with crusty bread.

Enjoy!


Useless Facts

Average number of people airborne over the US any given hour: 61,000.

Ben Rodgers refuses to use a spatula.

Intelligent people have more zinc and copper in their hair.

Bex Webster does not hunt because the word hunting implies the possibility of failure. Bex Webster goes killing.

Iceland consumes more Coca-Cola per capita than any other nation.






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