Woodlands Fitness Centre

The Woodlands newsletter: Monday 8th April 2019

Monday 8th April 2019

Hi,

If your goal is to lose some weight quickly, then just pick any diet plan and follow it. I guarantee you will lose some weight. The number one reason diets fail is - quite simply - a lack of compliance. Research shows that adherence level rather than diet type was the primary requirement of weight loss.

The diet you chose is irrelevant; what matters most is your ability to actually stick to a diet. This ensures weight loss success. But some diets must be better than others? Absolutely. Some diets are healthier then others. Some diets are better at preserving lean body mass. Some diets are better at suppressing appetite.

There are many differences between diets. Most of the popular diets will work for taking weight off - but sticking to a diet (and a viable resistance based exercise routine) is the most important aspect for keeping the weight off long term.

Losing weight really quickly seems to be a popular goal - but would you not prefer to be happy, healthy, and functionally fit well into your coming years? Instead of just going from fad to fad, never really getting anywhere, looking better or achieving the results you want?

Are you noticing that it's increasingly challenging to find the motivation to stay physically active?

The good news: you don't have to do it alone. A qualified personal trainer can help you achieve your goals in more ways than you may have considered! A qualified personal trainer can help you reduce injury risk. Ignorance and poor execution are common catalysts for injury. A knowledgeable personal trainer will improve your exercise execution and skill so that you reduce your risk for injury and get the most out of each activity.

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

The Woodlands Fitness Centre offers Unlimited Personal Training:

* There will 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!

* The Tuesday 6.45pm Group is now Circuit.

* 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.

* Gym Only direct debit members can upgrade in 3 month blocks for just £41 (works out at just £14 per month). Your direct debit amount will not change.

* 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.

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


Do Squats

Squats are a functional exercise - ones that help your body perform real life activities - and are one of the best and most natural ways of toning your body.

Contrary to what some may think, squats aren't just for body builders or weight lifters; they're for everyone wanting to tone up at any age.

Most people think they need to do more cardio. I don't know where this stems from. But it's wrong. Doing 45 minutes on a cross trainer whilst watching the latest episode of Luther is easy. By comparison, doing squats, lunges, step ups, etc (all relatively simple exercises!) are much harder work. Hence the much better results you get from them.

When you bend to tie your shoelaces or to pick up something from the floor, you are actually squatting. It's a natural form of exercise. The only difference between those actions and squatting workouts is that while doing squat exercises, you deliberately maintain a correct posture to gain some intended benefit.

Squat exercises can be done with or without weights. Either way you'll benefit. If your training routine doesn't involve squats with at least 50% of your body weight - without a genuine reason - then are you actually training?

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


7 workout habits you should drop now

Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising.

Never fear, there's a quick fix for even the most ingrained workout no-nos. Check out these 7 workout habits you should drop: not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

1). Sack of the cross trainer
2). Do not work out for long periods of time at a moderate pace
3). Stop lollygagging
4). Too much cardio. Too little strength training
5). Hydrating with sports drinks
6). Doing the same exercises over and over again
7). Going it alone

I will elaborate on these in the coming weeks. So there's something to look forward to.

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


Eat a balanced diet

Did you know that the type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.

If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think - because you won't be able to work hard enough in the gym.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram - while fat provides 9 calories per gram.

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







Slow cooker vegetable lasagne

Ingredients:

1 tbsp rapeseed oil
2 onions, sliced
2 large garlic cloves, chopped
2 large courgettes, diced (400g)
1 red and 1 yellow pepper, deseeded and roughly sliced
400g can chopped tomatoes
2 tbsp tomato purée
2 tsp vegetable bouillon
15g fresh basil, chopped plus a few leaves
1 large aubergine, sliced across length or width for maximum surface area
6 wholewheat lasagne sheets (105g)
125g vegetarian buffalo mozzarella, chopped

Method:

Heat 1 tbsp rapeseed oil in a large non-stick pan and fry 2 sliced onions and 2 chopped large garlic cloves for 5 mins, stirring frequently until softened.

Tip in 2 diced large courgettes, 1 red and 1 yellow pepper, both roughly sliced, and 400g chopped tomatoes with 2 tbsp tomato purée, 2 tsp vegetable bouillon and 15g chopped basil.

Stir well, cover and cook for 5 mins. Don't be tempted to add more liquid as plenty of moisture will come from the vegetables once they start cooking.

Slice 1 large aubergine. Lay half the slices of aubergine in the base of the slow cooker and top with 3 sheets of lasagne.

Add a third of the ratatouille mixture, then the remaining aubergine slices, 3 more lasagne sheets, then the remaining ratatouille mixture.

Cover and cook on High for 2½ - 3 hours until the pasta and vegetables are tender. Turn off the machine.

Scatter 125g vegetarian buffalo mozzarella over the vegetables then cover and leave for 10 mins to settle and melt the cheese.

Scatter with extra basil and serve with a handful of rocket.

Enjoy!


Useless Facts

The Black Widow spider eats her mate during or after sex.

Hannah Dale can't see at night. Because it's dark.

Napoleon's penis was sold to an American Urologist for $40,000.

Jayne Watkin can stare you down with her back turned.

Eating the heart of a male Partridge was the cure for impotence in ancient Babylon.









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