Woodlands Fitness Centre

The Woodlands newsletter: Monday 27th May 2019

Monday 27th May 2019

Hi,

I get asked a lot about diet supplement companies and weight loss clubs.

A well known Chinese Proverb is "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term - or does it spoon feed you information?

Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

If so, how do you eventually break free from that?

Some pre-made meals are great. Just don't base your entire diet around them.

Abs are made in the kitchen, not in the gym. Put simply, getting a six-pack starts in the kitchen. You can do thousands of ab crunches - but if you're taking in too many calories you'll never see those abdominal muscles.

Reduction of body fat is the only way to uncover that hidden six pack. Eat a well balanced diet that includes lean proteins, vegetables, fruit and healthy fats. And go easy on the wine. Moderation. At weekends. Yes, I know you've had a long day and maybe a swan stole your sandwich - but that's still no excuse.


A personal trainer can help you to learn effective and efficient techniques.

Spending too much time at the gym with not enough results?

Personal trainers can save you plenty of time and energy wasted doing inefficient workouts. They show you how to maximize your efforts and your results.

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! 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.

* 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 10!

Only £171 (£207 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


Don't Go It Alone

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn.

However, sometimes it takes a workout buddy to hold you accountable. Working out with a partner not only makes it more likely that you'll work out, it makes most people try harder than they would on their own.

Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts. And let's not forget the power of good old-fashioned competition. If your friend is doing 10 squats, don't you suddenly feel inspired to do 11?

If you can't think of someone you could train with, maybe you could try one of our Group PT sessions?

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


The Afterburn Effect of High Intensity Exercise

The Afterburn Effect of High Intensity Exercise. Within an hour or two of working out at a low intensity your metabolism will return to normal resting levels (homeostasis).

However, after working out at a higher intensity, your body (and metabolism) on the other hand may not return to normal resting levels for up to 48 hours because of the high intensity of the workout.

The effect of this is to keep his metabolism artificially high for an extended period of time after working out as the body tries to reset everything to normal.

48 hours of an increase metabolism is going to have a massive effect on the amount of calories you're burning, particularly from your fat stores. The net result is higher intensity exercise is infinitely more successful for your fat burning efforts than lower intensity exercise.

Do you want to work hard but get nowhere?

No?

Well don't let this be you. Always train with INTENSITY.

If you have any question/comments regarding this article it would be great to hear from you.


Should you be worried about your macros?

Should you be worried about your macros? Well, if you're logging your calories then logging macros isn't much more effort.

It's not like teaching your kid to walk and then interning them into the 100m hurdles at the Olympics the following day.

A good calorie counting app will show your macronutrient intake - so you just need to understand what the numbers mean. Why should you look at your macros?

1). You will be more likely to stick to your diet.
2). You can still go out with friends and enjoy a meal.
3). Meal prep doesn't take as much time.
4). You will become more educated about food.
5). Improved performance in the gym.
6). It works!

Seriously!

It does!

Your calorie intake should revolve around the three macronutrients all foods are composed of:

1). Carbohydrates
2). Protein
3). Fat

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


Easy Slow Cooker Mongolian Beef Recipe

Ingredients:

1 1/2 lbs thinly sliced flank steak (1/4 inch thick)
1/4 cup cornstarch
1 Tbsp vegetable oil
3-4 cloves garlic, minced
2 tsp fresh ginger, minced
3/4 cup water
3/4 cup reduced sodium soy sauce
3/4 cup light brown sugar, packed
1-2 tsp Sriracha sauce (can substitute with red pepper flakes or cayenne instead - in whatever amount you prefer)
1 cup shredded carrots
4-6 green onions, thinly sliced
Sesame seeds, for garnish

Instructions:

Add sliced flank steak and cornstarch to a large re-sealable plastic bag. Close and shake to coat well. This can be done in a large mixing bowl as well, but I find it's less messy to do in a bag.

To the bottom of slow cooker, add vegetable oil, garlic, ginger, water, soy sauce, brown sugar and Sriracha sauce. Stir to combine.

Add in coated flank steak and carrots and stir again until everything is coated in the sauce.

Cover and cook on HIGH for 2-3 hours or on LOW for about 4 hours, until steak is cooked and tender.

Serve over white rice and garnished with green onions and sesame seeds if desired.

Enjoy!


Useless Facts

The value of Pi will be officially "rounded down" to 3.14 from 3.14159265359 on December 31, 1999.

Because this is how mathematicians celebrated the millennium.

Children are afraid of the dark. The dark is afraid of Becky Smith.

The Great Wall of China is the only man made structure visible from space.

Sam Wilson only speaks when necessary. His main form of communication is folding his arms and gently shaking his head. Regardless of the situation, he is always understood.

A piece of paper can be folded no more then 9 times.












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