Woodlands Fitness Centre

The Woodlands newsletter: Monday 29th July 2019

Monday 29th July 2019

Hi,

Do you keep losing your muscle when dieting?

This is because you're not maintain your muscle when eating, and training in a calorie deficit.

The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity.

It's like every time you try and lose body fat you just end up skinny, or worse, skinny fat. Stuck in some no-man's-land between where you want to be and where you are.

You think you're doing everything right - but now you're just not sure. It's tempting to pack it all in and give up, but you didn't get into this fitness game just to give up and walk away when things don't go your way.

You're here to better yourself? To feel better? To look better?

What's going on?

You know if you can lose fat and keep your muscle mass you'll look great?

You'll look good on the beach? Look better naked?

You know that's the goal - but it never seems to happen to you?

When the end goal is weight loss (or pretty much any end goal), a weight-training program is an absolute must.

Let's get real. Sure, you can cut your calories in half, or spend your morning and/or evenings doing cardio and "smashing' lots of HIIT classes to lose some pounds - but I promise you both will not last nor will they give you a healthy looking and functioning body.

When it comes to weight lifting for weight loss, it is important to put a few key points out there. First, you will NOT get "big' from lifting weights.

You will ONLY get big from an over consumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. If you're on a significant calorie deficit, you will be maintaining muscle. Not building it.


A Personal Trainers will Hold You Accountable.

How many times have you gone to bed and said to yourself, 'Tomorrow I'm going to wake up, go to the gym, and do an hour workout before I get ready for work', and then woken up and decided to sleep for another hour instead of exercising?

This is where a Personal Trainer is critical to ensuring that you commit and stick to your fitness goals. If you've made an appointment to meet you trainer for a session, then you are far more likely to still go than if you are just telling yourself you should go to the gym.


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 £138 (£190 for non-members).

SAVE £46

Including:
4 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT 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


Circuit Training is fantastic for combining cardiovascular fitness with calorie burning

The above is perhaps too long for a title - but, generally speaking, circuit Training is fantastic for combining cardiovascular fitness with calorie burning.

Circuit training is a 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. I 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.

Focus on compound lifts, as these stress the central nervous system and heighten your metabolic rate. The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.

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


Don't be too strict with your diet

A diet where you deny yourself everything (no alcohol, no chips, no cake, no sweets, no sugar, no carbohydrates, etc.) is a very unsustainable way to lose weight.

It is good to have a structured plan and to set up some dietary rules and guidelines - but denying yourself everything makes it a lot harder to stick to your diet.

Yes, there are probably certain foods that you want to avoid - but occasionally you can allow yourself to have some chocolate or indulge in a bowl of ice cream.

The best diet is a diet that you can adhere to. Slowly focus on creating better habits and making healthier food choices and don't be being too strict with your diet.

This will only increase your stress levels and makes it that much more difficult to stick to your diet in the long term.

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


Increase Reps and Reduce Rest Periods

You'll also need to drop your rest periods down and up the volume, which will provide a cardio-style workout just from lifting.

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.

For muscular hypertrophy, 30-70 seconds of time under tension per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

Reduce the weight slightly and perform sets that last around 30-50 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.


Chickpea curry

Ingredients:

For the paste

2 tbsp oil
1 onion, diced
1 tsp fresh or dried chilli, to taste
9 garlic cloves (approx 1 small bulb of garlic)
thumb-sized piece ginger, peeled
1 tbsp ground coriander
2 tbsp ground cumin
1 tbsp garam masala
2 tbsp tomato purée

For the curry:

2 x 400g cans chickpeas, drained
400g can chopped tomatoes
100g creamed coconut
½ small pack coriander, chopped, plus extra to garnish
100g spinach

To serve:
Cooked rice and/or dahl

Method:

To make the paste, heat a little of the 2 tbsp oil in a frying pan, add 1 diced onion and 1 tsp fresh or dried chilli, and cook until softened, about 8 mins.

In a food processor, combine 9 garlic cloves, a thumb-sized piece of peeled ginger and the remaining oil, then add 1 tbsp ground coriander, 2 tbsp ground cumin, 1 tbsp garam masala, 2 tbsp tomato purée, ½ tsp salt and the fried onion. Blend to a smooth paste - add a drop of water or more oil, if needed.

Cook the paste in a medium saucepan for 2 mins over a medium-high heat, stirring occasionally so it doesn't stick.

Tip in two 400g cans drained chickpeas and a 400g can chopped tomatoes, and simmer for 5 mins until reduced down.

Add 100g creamed coconut with a little water, cook for 5 mins more, then add ½ small pack chopped coriander and 100g spinach, and cook until wilted.

Garnish with extra coriander and serve with rice or dhal (or both).

Enjoy!


Useless Facts

3.6 cans of Spam are consumed each second.

There's a systematic lull in conversation every 7 minutes.

The buzz from an electric razor in America plays in the key of B flat; Key of G in England.









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