Woodlands Fitness Centre

The Woodlands newsletter: Monday 25th February 2019

Monday 25th February 2019

Hi,

Introducing our NEW groups timetable.......

We have been working long and hard on this, and after listening to YOUR ideas and feedback. We hope you like it!

Our small class group training sessions are tightly-run training sessions of anything from 1-6 people (yes, not strictly a group if it's just 1 person - but if you want to train then we will train you!) where we use our dedicated group PT studio in a closely coached exercise program that's all about results and hard work.

There are quite a few changes so please feel free to speak to a member of the team to discuss in detail but to help summarise:

* There are now be 43 group sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* Introducing new '30m' groups: these 30 minute groups are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

* We now have a 5pm Group on every weekday!

* We have added a second Group class to Sunday morning to accommodate the increasing demand

* Groups are now strictly limited to 6 people, not 8 like before! This is to ensure you get a higher quality of coaching and support.

* All of our groups are £7 to non-members. Membership prices start at just £30 per month. No contract options available Message us for details.

* 6 weeks group membership including unlimited gym use and 1 x 45min PT session only £59. Message us for details.

* We always prefer an informal approach - so we will be maintaining the booking forms in the gym. All bookings can be made in the gym, by phone, e-mail or via social media. How you book in isn't important; we just care that you attend regularly.


Group timetable:

Monday:
7:45am | HIIT | 30m
9:30am | Lower | 45m
10:30am | Core | 60m
12:30pm | Total | 45m
2:45pm | Upper | 45m
5:00pm | Total | 45m
6:00pm | Total | 45m
7:00pm | Upper | 45m

Tuesday:
8:45am | HIIT | 30m
9:30am | Upper | 45m
12:30pm | Total | 45m
2:45pm | Lower | 45m
5:00pm | Total | 45m
6:00pm | Condition | 45m
6:45pm | HIIT | 45m

Wednesday:
7:45am | HIIT | 30m
9:30am | Condition | 45m
10:30am | Core | 60m
12:30pm | Total | 45m
2:45pm | Total | 45m
5:00pm | Total | 45m
6:00pm | Lower | 45m
7:30pm | Upper | 45m

Thursday:
8:45am | HIIT | 30m
9:30am | Total | 45m
12:30pm | Total | 45m
2:45pm | Lower | 45m
5:00pm | Total | 45m
6:00pm | Kettlebells | 45m
6:45pm | Total | 45m

Friday:
7:45am | Total | 30m
9:30am | Upper | 45m
12:30pm | Total | 45m
2:45pm | Upper | 45m
5:00pm | Total | 30m
6:00pm | HIIT | 30m
6:30pm | Total | 30m

Saturday:
9:30am | Circuit | 45m
11:00am | HIIT | 30m
12:30pm | Total | 30m

Sunday:
9:00am | Total | 45m
9:45am | Total | 45m
12:15am | Upper | 45m


Group descriptions:

Lower
A fun yet highly effective combination of HIIT, body weight and resistance training to burn fat, build stamina and strength and tighten up those stubborn areas.

Core
Non-impact exercises designed to develop strength, flexibility, balance and inner awareness. A fantastic mix of core strength and abdominal conditioning.

Upper
Focus on your upper body muscle groups and training principles to give you a great calorie-busting workout. Improve your strength, fitness and muscular endurance.

HIIT
A high-intensity interval training workout combines high-intensity movement with short periods of recovery. Improves cardiovascular fitness, increases speed and maximises calorie burn.

Circuit
A combination of cardio and strength training, this class allows participants to work to their own personal level. A highly motivating workout. Great for those who don't like choreographed routines.

Condition
An aerobic workout incorporating interval training, aerobic movement and light resistance training. Offering high and low impact alternatives to improve fitness and burn fat.

Total
A total body Resistance based workout using all major muscle groups to designed to improve strength, build lean muscle and torch calories.

The article is this week is about water retention. If you want to know how water retention can prevent weight loss and even make you look fatter - and what to do about it - then you want to read this article. Unfortunately, there are many ways you can screw up a well-designed diet.

For example...

You can accidentally eat more calories than you should.

You can move your body too little.

You can over-estimate the amount of energy you burn every day.

You can set yourself back with gluttonous "cheat meals."

These common diet mistakes are elementary.

You run through a quick checklist, see where you've gone wrong and you're back on track. What isn't so elementary is the inexplicable weight loss plateau.

This subject is explored later in our article: Water Retention and Weight Loss (part 1)

Do you want to learn how to exercise on your own? If your goal is to be able to create your own workout programmes and be able to exercise by yourself, hiring a personal trainer for a few sessions should teach you the right way to exercise.

This is especially true if you want to learn more about the way your body works, the purpose of different muscles, which exercises target those muscles and how to do those exercises safely and effectively. Just a few sessions can teach you a lot about your body, how it works and how to train it in the most effective way.

Each group PT 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




Water Retention and Weight Loss (part 1)

Your macros are on point. You're doing plenty of exercise. You're accurately estimating energy expenditure. You're not stuffing your face / getting drunk every Saturday. Yet you're still seeing the same dismal sight in the mirror and on the scale every week.

Well, if you're stuck in such a predicament, don't do what most people do: exercise more and eat less. It will just make things worse.

Chances are the culprit is likely water retention. If you don't know how to deal with it properly, it can fuel an emotional firestorm of anger and frustration. Well, I don't want that to happen to you - so I wrote this article.

Hopefully, by the end of this article (it's divided into 4 parts - sorry!), you will know what causes water retention, why so many people trying to lose weight struggle with it, and how to bring everything back to normal. Including your weight loss.

In a perfect world, we would lose weight in a neat, orderly manner. We would stick to our workouts and meal plans and wake up a little lighter and leaner every day. The weeks would breeze by and before we knew it, we'd be the proud owners of a shiny new set of six-pack abs. But in the real world weight loss can be quite erratic.

At this stage, it might be worth mentioning that the term "weight loss" is flawed. Your weight won't correlate to anything unless you consider your composition.

Let's say a person gets weighed twice, 1 year apart:

Feb 2018. 140 Ibs.
Feb 2019: 130 Ibs.

Okay so this person has lost weight! Great! Congrats! However, what if they also measured their body fat at the same time:

Feb 2018: 20%
Feb 2019: 23%

So this person has lost 10 Ibs - but they actually increased their body fat (including visceral fat around their organs) by 2 Ibs and reduced their LBM (Lean Body Mass) by 12 Ibs. So what have they actually achieved?

Results like this are more common than you might think. It's your body fat % you should focus on. Or measurements. Or how look in the mirror.

You might lose a pound or two per week for several weeks and then - for no good reason - not see any change for a few weeks. Almost as if your body suddenly forgot how to burn fat. Then - for not apparent reason - you might lose four pounds overnight. So what is going on?

You can maintain a calorie deficit only to have nothing change for extended periods of time. But then, just as mysteriously, see a dramatic shift in the right direction. Why? Well, the answer is simple.

The fat you lose through proper dieting can be obscured - both on the scale and in the mirror - by additional water that your body is holding on to.

Many people have heard this but don't realise how significant the effects can be. It's not uncommon to lose upward of 3 to 4 pounds of fat over the course of 3 to 4 weeks without even knowing it due to increased water retention. The fat loss only becomes visible when the excess fluid is flushed out of the body, creating the illusion of extreme fat loss over very short periods.

Why does your body hold onto more water when you diet though? And what can you do about it? Let's find out next week....

If you need any further information or advice, please come and talk to me.


One pot Sunday lunch

Ingredients:

3 tbsp. olive oil
2 tbsp. cider vinegar
3 tbsp. golden syrup sugar
1 tbsp. roughly chopped thyme leaves
4 pork sausages, twisted in half & cut
8 thin rashers bacon
4 chicken thighs
6 medium new potatoes, halved lengthways
8 small carrots, peeled
2 parsnips, peeled & halved lengthways
2 medium red onions, peeled, quartered through the root
Salt & freshly ground black pepper

Directions:

Preheat the oven to 200°C/gas mark 6.

Mix together the olive oil, vinegar, sugar, thyme and a generous amount of salt and pepper.

Next, wrap each sausage half in bacon, then place in a large roasting tin or two smaller ones so as not to overcrowd everything.

Add the chicken, potatoes, carrots, parsnips and onions, then drizzle over the olive oil mixture and rub everything well to coat, ensuring the chicken is skin-side uppermost.

Roast on the middle shelf of the oven for 35 to 40 minutes, turning the vegetables and sausages halfway through and basting everything with the juices. When the chicken skin is crisp and golden and the vegetables are glazed and tender, the dish is ready. Remove and serve.

Enjoy!


Useless Facts

The Main Library at Indiana University sinks over an inch every year because when it was built, engineers failed to take into account the weight of all the books that would occupy the building.

Conner Bradley likes his meat so rare that he only eats unicorns.

111,111,111 x 111,111,111 = 12,345,678,987,654,321

The sentence "don't believe everything you read in this newsletter" is the same backwards as it is forwards.

Statues in parks: If the horse has both front legs in the air, the person died in battle; if the horse has one front leg in the air, the person died as a result of wounds received in battle; if the horse has all four legs on the ground, the person died of natural causes.








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