Woodlands Fitness Centre

The Woodlands newsletter: Monday 20th May 2019

Monday 20th May 2019

Hi,

Getting the weight off is the easiest part.

Seriously.

Do you know what's hardest?

Keeping the weight off!

If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply the "Can I eat this way for the rest of my life?" test, you will find most of them no longer appeal to you as they once did.

Let's say you can choose between 2 diets:

Diet A will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term. This option may include lots of HIIT, zero resistance training and lots of muscle wastage.

Diet B will take the weight off at a slower pace - but is easier to follow, balanced, healthy, and something you can comply with year after year.
This option will include resistance training, some HIIT and muscle preservation.

Which option is superior?

If diet A gets 20 lbs off you in 30 days, but by next year you have gained back all 20 lbs plus an extra 5 Ibs - but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don't know the answer to those questions, you have totally missed the point of these newsletters and the lessons I'm trying to teach you. As such, you are setting yourself up for failure. Go back and read this section again. Just so you know, diet B is superior. Diet A just means you're a mug.

A personal trainer puts the "personal" in your training.

A skilled trainer will assess your specific needs, injuries, health conditions or training goals (that 10km race you're dreaming about, for example). The trainer will then develop a personalised plan with clear timelines and short-term achievement goals that will safely and effectively enable you to succeed.

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.

* 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 8 x 45 minute PT sessions and get 2 x 45 minute PT sessions free...

Yep, that's 10 x 45 minute PT sessions for the price of 8!

Only £152 (£184 for non-members).

Including:
8 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 8 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 can help prevent injuries

Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles (muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job).

Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise - including squats - in order to avoid injury.

Developing a little extra muscle can actually reduce the risk of injury. Strong muscles, tendons and ligaments are much more capable of withstanding stress. Strength training can improve flexibility - which reduces the likelihood of pulled muscles and back pain.

Weight training is an excellent way of combating several symptoms we all face as we get a little older. Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis. Working your muscles can also inhibit the affects of sarcopenia, the age related loss of muscle mass, strength and function. After the age of thirty there is a loss of 3 to 5% of muscle mass per decade. This will make day to day tasks gradually harder to perform and slowing down metabolism - increasing the risk of weight gain.

Research has shown that resistance training can greatly reduce a number of health risks. It has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.

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


Doing the same exercises over and over again

When you do the same workout routine over and over, your body gets used to it and it becomes easier. Squatting 50kg might have been challenging at one point - but pretty soon your muscles become familiar with that load.

The biology of muscle isn't, in fact, rocket science. At its most basic level is the SAID principle, an acronym for "specific adaptation to imposed demand". If those imposed demands aren't actually very demanding, your body isn't going to adapt. Simple?

Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room. Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Start a new workout routine or try one of my group PT sessions!

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


Sort out that dormant butt syndrome

You're not doomed to suffer through life with dormant butt syndrome. You can do something about it.

Simply squeezing your glutes in various positions for five-second intervals for 10 to 15 repetitions can be helpful to start.

Try this while standing, sitting, and lying down. Then, progress to basic bodyweight exercises: hip bridges, lunges and squats. These are exercises I always use in my PT and Group PT sessions.

Next, add resistance to your exercises to challenge your butt muscles and build up strength. Weighted squats are essential.

Stay active. Get off your butt as much as you can throughout the day. Dormant butt syndrome may be common, but it doesn't mean it has to happen to you.

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


Slow Cooker Asian Glazed Chicken

Ingredients:

2 pounds (1 kg) skinless boneless chicken breasts (or chicken thighs)
1/2 cup low-sodium soy sauce (light soy)
1/3 cup oyster sauce
1/3 cup honey, (or brown sugar)
6 large garlic cloves, crushed
1 1/2 tablespoons cornstarch (cornflour)
3 tablespoons water
1/4 cup green onions/scallions sliced, to garnish
1 tablespoons sesame seeds, to garnish

Instructions:

Whisk together the soy sauce, oyster sauce, honey (or brown sugar) and garlic in slow cooker bowl. Place chicken into the sauce, rotating to coat. Cover and cook for 3-4 hours on high or 6-8 hours on low setting.
When the sauce is simmering (in the last hour of cooking time), whisk the cornstarch and water together in a small bowl until dissolved. Stir the cornstarch mixture into the sauce; mix it through and cover again to allow to thicken and continue cooking until the chicken is just beginning to fall apart.
Taste test, season with salt and pepper if desired.
Serve with steamed greens and rice; garnish with sliced green onions and sesame seeds.


Enjoy!


Useless Facts


Golf courses cover 4% of North America.

Helen Willingham Statham once went to court for a crime. And the judge pleaded guilty.

The average person will accidentally eat just under a pound of insects every year.

Carrie Silverwood once fit 17 million bees into her car. But it made for an absolutely horrific journey to Majestic Wine.

Until 1994, world maps and globes sold in Albania only had Albania on them.







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