Woodlands Fitness Centre

The Woodlands newsletter: Monday 13th May 2019

Tuesday 14th May 2019

Hi,

It's that time of year when I get the "I'm going on holiday in 8 weeks and I need to lose 2 stone! Help!!!!" type messages.

What I always wonder is what you've been doing in previous weeks that made you leave it until the last minute. You've not been exercising or watching your calorie intake for the last 44 weeks - and you've only given yourself 8 weeks to accomplish your goal?

Losing weight is all about maths. Yeah I know, maths isn't sexy, but understanding the process can't hurt, can it?

But let's break down this particular goal. So this person has a BMR of 1,365 calories per day. They would need to jump from a sedentary lifestyle to an extra active lifestyle, so their maintenance calories would increase from 1,638 to 2,594 calories per day. From the latter figure, we deduct the required deficit.

2 stone is 28 Ibs, which equates to approx 98,000 calories. So you'd need a daily deficit of 1,750 calories per day. This would leave you 844 calories for food. Not much. And don't forget this is every day for 56 days. A very miserable and unsustainable 56 days.

In reality, weight loss isn't just fat loss; it will include water and muscle loss. The exact ratios are anybody's guess. But let's say its 3:1:1 for fat: muscle: water. Each Ib would then equate to 2,220 calories - or a daily deficit of 1,110 calories, leaving you 1,484 for food. This is much more manageable. At the end of these 8 weeks, you'll have lost your 2 stone - but only 60% of that weight is from your fat reserves. The remainder would be muscle and water, which you'd ideally like to keep. This is where body transformation gets confused with body destruction.

My concern is what happens during and after your holiday; jumping from an extra active lifestyle and a 43% calorie deficit to a week of sunbathing and cocktails is going to lead to very rapid weight gain. So when you get results, please carry on with your calorie deficit/tracking and your training.

Yo-yo dieting is a cycle of short-term changes in eating and activity. For those reasons, it leads to only short-term benefits. After losing weight, appetite increases and your body hangs on to fat. This leads to weight gain, and many dieters end up back where they started. Or worse. Actually, probably worse. Much worse.

Sustaining your results is so much easier than perpetually starting from scratch.

A personal trainer can help you to l earn life-long skills.

The role of a personal trainer is to provide you with the right knowledge, resources, guidance, training and skills so that you can do "it" for yourself! He or she is there to support you as you work towards enhancing the quality of your life now and in the future. Let your trainer guide you and teach you how to be your own personal trainer!

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

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

* Introducing new '30m' groups: these 30 minute Classes / Group training sessions 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

* Classes / Group training sessions 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 classes are £7 to non-members. Membership prices start at just £30 per month. No contract options available 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 Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £35pm
1 month: £40pm

Single:
12 months: £35pm
3 months: £40pm
1 month: £45pm

Here is a list of our group training sessions:

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

Gym Only:

Single (per month):
12 months: £23
3 months: £25
1 month: £27

Joint/Student (per month):
12 months: £20
3 months: £23
1 month: £26

PT prices:

30 minutes: £13 (£17)
45 minutes: £19 (£23)
60 minutes: £25 (£29)

The price in brackets is for non-members.

PT offer of the week:

Buy 9 x 45 minute PT sessions and get 3 x 45 minute PT sessions free...

Yep, that's 12 x 45 minute PT sessions for the price of 9!

Only £171 (£207 for non-members).

Including:
9 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 9 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


Squats help strengthen your lungs and heart

Technically, cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. And a lot of different training methods can fall under this category.

The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.


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






Are hydrating with sports drinks?

Sports drinks may give you a boost - but they are full of sugar, calories and chemicals. During any given daily workout, hydrating with water should do the trick just fine.

Water is a pretty big deal. Take it from someone who just drinks coffee. The average adult human body is 50% to 65% water. So let's say someone weighs 10 stone (140 1bs / 64kg). Based on the lower %, their body would contain at least 70 Ibs (32kg) of water.

If you feel tired during your workout, try fueling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the glucose and caffeine based drinks. Try some almond butter on toast. Unless you have a nut allergy.

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


How can you tell if you're a victim of dormant butt syndrome?

There are a few ways to tell if you're a victim of dormant butt syndrome.

Ok, maybe the word "victim" is a bit dramatic - but those buttocks shouldn't be dormant.

One is visual. The glutes are powerful muscles and should be somewhat visible. While not always a telling sign, 'pancake butt' (a flat butt) may be an indicator.

You can also test your muscles. Lie on your back with your legs straight and simply try to contract your butt muscles. If it's difficult to maintain a strong contraction for five to 10 seconds, that could be a sign you have weak glutes.

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


One Pot Chicken Sausage and Bean Ragout Recipe

Ingredients:

1 tsp olive oil
8 chicken sausages (such as 5th Avenue Grill), cut into half-circles
1 large onion, chopped
3 garlic cloves, minced
1 (14 oz.) can reduced-sodium black beans, rinsed & drained
1 (28 oz. ) can petite diced tomatoes
1 cup low-sodium chicken broth
1/2 tsp ground pepper
5 basil leaves, thinly sliced

Directions:

Heat the olive oil in a large skillet set over medium-high heat.
Add the sausages and onion, and cook until the onions are tender, about 8 minutes. Add the garlic and cook for 30 seconds.

Stir in the black beans, diced tomatoes, chicken broth and pepper. Bring to a boil, then reduce heat and cook at a lively simmer for 15 minutes.

Stir in the basil. Serve over brown rice, quinoa or whole wheat pasta.

Enjoy!





Useless Facts


The first song played on Armed Forces Radio during operation Desert Shield was "Rock the Casbar" by the Clash.

Non-dairy creamer is flammable.

Sam Goodwin's only natural enemy is the inevitability of time.

The airplane Buddy Holly died in was the "American Pie." (Thus the name of the Don McLean song.)

George Bones once broke the law. It still isn't fixed.

Each king in a deck of playing cards represents a great king from history. Spades - King David, Clubs - Alexander the Great, Hearts - Charlemagne, and Diamonds - Julius Caesar.














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