Woodlands Fitness Centre

The Woodlands newsletter: Monday 18th February 2019

Friday 15th February 2019

Hi,

How much weight do you need to lose? First of all you need to decide on a reasonable target weight for you.

If you want to lose a lot of weight, you're probably better off breaking your overall target into smaller goals.

Think about it this way, for each stone you lose you'll drop 1-2 sizes. So each stone is well worth losing. One of the pleasures of dropping clothes sizes is it's so much easier to find your size on shop rails.

If health is a main concern for you, another way of setting a goal is by percentage of body weight you want to lose.

Research shows that losing just 10 percent of excess weight will improve health significantly.

This subject is explored later in our article: How to Set a Weight Loss Goal

You Need to Be Challenged. In a good way. If you're like me, you tend to slack off on your workouts sometimes - especially when things get tough. A personal trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own.

You'll find it's very hard to slack off with a personal trainer standing over you, telling you to do just...one...more...rep! You may even find hidden strengths you never knew you had, which can motivate you even more.


The Woodlands Fitness Centre now offers Group 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. These sessions will push you far harder than training on your own. So you'll get much better results.

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



How to Set a Weight Loss Goal

You need to make your goal SMART. There are several versions of this acronym - with subtle differences depending on the purpose of the goal.

This version works well for weight loss:

S - Significant (reaching this goal means a lot to you)
M - Motivational (you're excited about reaching the goal)
A - Achievable (you believe you can get to this goal)
R - Realistic (your goal is within the bounds of possibility and suitable for you)
T-Trackable (you can monitor your results to see if you're moving towards your goal)

Once you've decided on a realistic weight goal, you'll be able to work out how long it will take you to reach this.

How long will it take you to reach your target? While it might be tempting to slash your calorie intake considerably in an effort to lose weight fast, you shouldn't aim to shift more than 1-2lbs a week - although you may lose slightly more than this when you first start slimming as your body gets rid of water as well as fat.

In the long term though, a weight loss of more than 2lb a week means you'll have to cut calories excessively - and ultimately, this will make it even harder to shift those pounds.

Very low calorie intakes over a long period can push the body into what's often referred to as 'starvation mode' so that it becomes super efficient at making the most of the calories it actually gets from food and drink.

It does this by protecting its fat stores and instead using lean tissue or muscle to provide it with some of the calories it needs to keep functioning.

This leads to a loss of muscle, which in turn lowers metabolism so that the body needs fewer calories to keep ticking over and weight loss slows down - not ideal if you want to shift unwanted pounds!

If you want to rapidly lose fat and not muscle, you have to be careful with your calorie deficit. A Moderate Caloric Deficit - 20% of your daily calorie allowance - is the best choice for losing weight successfully. You'll end up maximising fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). We all know this. But what guarantees the weight loss to be fat only? Consider these facts:

A pound of fat equals 3,500 calories - whereas a pound of muscle equals only 600 calories. So a 3,500 calorie deficit per week over one week might result in two outcomes:

1). A loss of one pound of fat (3,500/3,500 calories = 1)
2). A loss of nearly six pounds of muscle (3,500/600 calories = 5.8).

Realistically, you will lose both fat and muscle. The severity of the calorie deficit will reduce the fat:muscle ratio. For example....

...at a 5:1 fat:muscle ratio, you'll need a 3,017 calorie deficit to lose 1 Ib.

...at a 4:1 fat:muscle ratio, you'll need a 2,920 calorie deficit to lose 1 Ib.

...at a 3:1 fat:muscle ratio, you'll need a 2,775 calorie deficit to lose 1 Ib.

Here's how long you can expect it to take you to lose weight...

Half a stone:
7 weeks at 1lb a week
3.5 weeks at 2lb a week

1 stone:
14 weeks at 1lb a week
7 weeks at 2lb a week

2 stone:
28 weeks at 1lb a week
14 weeks at 2lb a week

3 stone:
42 weeks at 1lb a week
21 weeks at 2lb a week

4 stone:
56 weeks at 1lb a week
28 weeks at 2lb a week

5 stone:
70 weeks at 1lb a week
35 weeks at 2lb a week

6 stone:
84 weeks at 1lb a week
42 weeks at 2lb a week

7 stone:
98 weeks at 1lb a week
49 weeks at 2lb a week

8 stone:
112 weeks at 1lb a week
56 weeks at 2lb a week

9 stone:
126 weeks at 1lb a week
63 weeks at 2lb a week

So now you've set yourself a realistic target weight and know roughly how long it will take to achieve this, you can start to devise a slimming plan that will work for you.

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


Slow cooker sausage casserole

Ingredients:

2 red onions, finely chopped
1 celery stick, finely chopped
1-2 tbsp rapeseed oil
Rapeseed oil
4 carrots, cut into fat pieces
12 chipolatas, each halved
1 sweet potato
Sweet potatoes, peeled and cut into chunks
400g tin tomatoes
1 tbsp tomato purée or tomato and veg purée
1 thyme sprig
1 rosemary sprig
1 beef stock cube or stock pot

Method:

Fry the onion and celery in the oil over a low heat until it starts to soften and cook, about 5 mins, then spoon it into the slow cooker. Fry the carrots briefly and add them too.

Brown the sausages all over in the same frying pan - make sure they get a really good colour because they won't get any browner in the slow cooker. Transfer to the slow cooker and add the sweet potato and tomatoes.

Put the purée in the frying pan and add 250ml boiling water, swirl everything around to pick up every last bit of flavour, and tip the lot into the slow cooker. Add the herbs, stock cube and some pepper. Don't add salt until the casserole is cooked as the stock can be quite salty. Cook on high for 4 hrs or on low for 8 hrs, then serve or leave to cool and freeze.

Enjoy!


Useless Facts

In the early 1940s, the FCC assigned television's Channel 1 to mobile services (like two-way radios in taxis) but did not re-number the other channel assignments.

Sue Tinkler eats soup with chopsticks.

The San Francisco Cable cars are the only mobile National Monuments.

In her will, Denise Lally has specified that if she dies, she will bury herself.

Firehouses have circular stairways originating from the old days when the engines were pulled by horses. The horses were stabled on the ground floor and figured out how to walk up straight staircases.








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