Woodlands Fitness Centre

The Woodlands newsletter: Monday 22nd July 2019

Monday 22nd July 2019

Hi,

Many diet programs out there don't address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups.

For example, one study that looked at 28 obese people who had lost weight but regained the weight that they had lost, compared to 28 formerly obese people who had lost weight and maintained their weight for at least one year and 20 people with a stable weight in the healthy range, found the people who regained the weight:

* Had a tendency to evaluate self-worth in terms of weight and shape
* Had a lack of vigilance with regard to weight control
* Had a dichotomous (black-and-white) thinking style
* Had the tendency to use eating to regulate mood.

Psychological characteristics such as having unrealistic weight goals and low self-efficacy often predict failure with long term weight loss.

Conversely, psychological traits common to people who experienced successful long term weight loss include an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.


A personal trainer can help you with specific goals, such as training for an event.

As well as helping their clients set realistic goals, Personal Trainers are the perfect tool to help you achieve a specific goal. This is ideal for those who are training for a specific event, or need to achieve a certain level of fitness before they are able to do something they really want.

For example, if you have a bucket list with 'Skydiving' on it but are over the maximum weight, then hiring a Personal Trainer to assist with helping you lose weight is a great start to achieving this goal. Or if your goal is to be able to run a marathon in six months, then hiring a Personal Trainer to put you on the right track could be all you need to complete a marathon.


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.

* 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

Here is a list of our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers


Gym Only memberships:

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

Student prices are only for students in full time education.

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 6 x 45 minute PT sessions and get 2 x 45 minute PT session free...

Yep, that's 8 x 45 minute PT sessions for the price of 6!

Only £114 (£138 for non-members).

Including:
6 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 6 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


Circuit Training to burn calories

Circuit Training is fantastic for combining cardiovascular fitness with calorie burning. Similar concept to HIIT training. When you work out at a high intensity the blood starts to pump a lot harder and that challenges the elasticity of the arterial wall.

Circuit training can help you to work your heart whilst building and "toning" muscle. Toning isn't really a thing - but people know what it means and sometimes it's just easier to go with the flow.

Switching between upper body and lower body lifts and cutting down on rest during your workout in a circuit-style fashion will help spread out fatigue and force your body into the aerobic energy system. It takes two minutes for the aerobic system to start working - so drop the weight slightly and perform sets that last around 45 seconds.

To maintain a successful cutting period without ever hitting the treadmill, all you have to do is cut down on your caloric intake whilst changing how you approach your weight sessions.

By increasing the volume and decreasing rest periods alongside your decrease in calories, you'll start burning fat - but make sure you consume adequate protein to avoid muscle breakdown and keep building lean mass.

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


Get specific with your goals

Losing weight is a good goal. But how? And how much? Without some definable parameters, your best intentions can get lost in the shuffle. The more detailed you can be - i.e. losing 1 Ib a week by watching what you eat and working out more - the easier it is to stay focused on what you have to do to succeed.

Using The Mifflin-St. Jeor equation, let's do the sums for a 62 year old female who is 5' 9" tall and weighs 13 stone. Her BMR is 1,443 calories per day. This person is lightly active so we increase her calorie target to 1,984, which is fairly standard for a female (according to most food packaging).

If this lady wants to lose 1 Ib a week (3,500 calories), she will need a 500 calorie daily deficit, which is approx 25% of this maintenance level.

Normally I would recommend a 20% calorie deficit as dieting with a high calorie deficit puts a lot of stress on the body. Long term diets increase cortisol, a stress hormone, which means you might start retaining water.

Setting small, specific goals also keeps you encouraged along the way - each time you meet one, you have reason to celebrate your progress.

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







Exercise at a level of intensity to see results

If you want to see results, you must exercise at a level of intensity that's higher than what you're currently doing. Same effort, same results (or lack there of).

Albert Einstein may or may not have once said that the definition of insanity is doing the same thing over and over and expecting different results - but you get the point. If you're repeating the same tired workouts, week in, week out, are those workouts going to force your body to change? No!

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? Yas!

There are many different ways to increase the intensity of your workouts, many of which don't require that you spend hours at the gym.


Mixed bean goulash

Ingredients:

2 tbsp olive oil
1 large onion, finely chopped
1 tbsp smoked paprika
400g can chopped tomato with garlic
400g can mixed bean, drained and rinsed

Method:

Heat the oil in a large saucepan, then fry the onion for 5 mins until beginning to soften. Add the paprika and cook for a further min, then stir in the tomatoes and 1⁄2 a can of water. Simmer gently for 10 mins until thickened and glossy.

Tip in the mixed beans and continue to cook for a further 2 mins to just heat through the beans. Spoon into warm bowls and serve with soured cream and toasted ciabatta slices, drizzled with olive oil.

Enjoy!


Useless Facts

More bullets were fired in 'Starship Troopers' than any other movie ever made.

Once a year, Toby Rice prints off all of Wikipedia and places it in a secret vault below his house.

60% of electrocutions occur while talking on the telephone during a thunderstorm.

The fences at the zoo are to keep the animals safe from Faye McGinley.

The name of the girl on the statue of liberty is Mother of Exiles.















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