Woodlands Fitness Centre

The Woodlands newsletter: Monday 26th August 2019

Monday 26th August 2019

Hi,

Sometimes you have to lower your overall training volume and frequency.

When eating a calorie deficit, you're feeding your body LESS energy than it needs every day to create a negative energy balance and encourage weight loss, predominantly through the loss of fat.

This means your body won't be able to repair itself or recover as fast and its capacity to bounce back from training sessions will be diminished whilst you're in a calorie deficit.

For this reason, you want to be careful with how often you train and how much training you do.

Here's why...

When you lift weights, you damage the cells in your muscle fibres which signals the body to increase protein synthesis rates to repair this damage. Your body then adapts by adding new cells which make your muscles bigger and stronger.

To build muscle the rate of protein synthesis must be greater than the rate of protein breakdown and this is where it gets tricky.

You already know that to lose fat you need to be in a calorie deficit.

The problem is, when eating in a deficit your body reduces its rate of protein synthesis, which directly impacts your ability to create new muscle fibre cells.

Therefore, if you train too much when in a calorie deficit your body will struggle to maintain adequate protein synthesis rates to preserve or even build muscle.

It's for this reason that you should reduce your training volume and intensity when in a calorie deficit.

Remember your goal when trying to lose fat is to preserve muscle mass.


Small group personal training with your friends is a fantastic way for people to benefit from the quality of service of personal trainer but in a small group situation. The group can be made up of your friends, work colleagues or even people with similar training goals or interests.

You will benefit from increased motivation, gain confidence, possibly meet new people and of course help build team spirit. An hour of group fitness training is not only a fast way to get results - you will have a great time having them.

Enjoying a workout with your better half or your friends can be a great opportunity for some quality time together, even if you have different fitness levels. Exercising together brings numerous benefits, including exercise motivation and boosting social skills and commitment.

You are much more likely to enjoy your session in the company of friends. Nowadays, everyone is busy and rushing around and the opportunity to take a little quality time out should not be missed. A group workout that leaves you refreshed and relaxed is fantastically therapeutic.

Group sessions have a maximum of 6 clients (but typically have 4-5 people in) - but there's no need to find gather up your friends to train with; simply contact Woodlands and we'll let you know when the next group training session is taking place.

Whether you're training for weight loss, improved fitness, flexibility, rehabilitation or for a specific sport the Woodlands Fitness Centre has the programmes to help you achieve your goals.

Training with a friend is good fun and the fun element of your exercise sessions should not be neglected. You may have some serious training goals but it is equally important to enjoy and bring laughter into your exercise routine.

You're far less likely to cancel a group exercise session if you've made an 'exercise date' with your partner or friends. You'll not want to let them down and it's likely that once you start your training session together, you'll be glad that you made the effort.

Group exercise sessions with your friends offer the same benefits as 1 to 1 personal training except that you will be able to share the costs and train with someone you know. Group exercise sessions are suitable for all abilities and ages. They can include aerobics, strength, Pilates as well as other training methods.

All of the group sessions are tailored to the needs of the participants. We can help you to burn fat whilst improving balance, core strength, posture and mobility. As class sizes are so small, I will be helping you to correct technique and offer a highly personalised service.


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

Yep, that's 7 x 45 minute PT sessions for the price of 5!

Only £115 (£95 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


Horizontal Pushing Exercises

These are any exercise that involves moving a weight straight out in front of you so that it's going away from your torso horizontally (think bench press).

The key to effective program design is to select the movements that will provide the greatest gains in a specific individual. What is optimal for me might not be the best exercise selection for you.

Specifically, the most common examples of horizontal pushing movements are:

Bench Press
Low Incline Bench Press
Decline Bench Press
Flat/Incline/Decline Chest Press Machine
Flat/Incline/Decline Flyes

When people put together a workout routine, there tends to be more of a focus on pushing exercises (chest/shoulders) than there is on pulling exercises (back). And this lack of balance around the shoulder girdle is an extremely common cause of shoulder related injuries.

You can prevent it is by balancing the opposing movement patterns. How so? Like this...

For every horizontal push, you should have a horizontal pull (and vice-versa). Example: For every bench press, you should have a row.

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


What is Rhabdomyolysis?

A study recently published in the American Journal of Medicine found instances of a condition called rhabdomyolysis, which is normally associated with military training camps, among newcomers to HIIT. Sufferers experience pain due to intracellular muscle constituents breaking down and leaking into their blood stream. It is as though their muscles are 'melting'; left unchecked, the syndrome can lead to kidney damage.

Researchers found a number of case studies of patients who went to A&E departments with symptoms of rhabdomyolysis following their first spin classes.

The issue is simply that people are doing workouts that they're not conditioned for. There is no emphasis on flexibility, mobility or activation in many HIIT classes; yet all are incredibly important in keeping the body fit and healthy as you age.

What's more, I regularly see people "smashing" multiple HIIT classes a day, 5-6 days per week. HIIT should not be done more than three times per week (at most), because it is so strenuous. It puts an incredible strain on your nervous system, joints and muscles; especially if you are overweight, unfit or have muscular imbalances.

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


Log everything you eat

If you want to know how many calories you're consuming, you have to log everything you eat. And drink.

And I mean everything.

Being cognizant of everything you put into your body is one of the most important ways to ensure you eat healthy. But that's easier said than done - so download an app to make it all a bit simpler.

Tracking meals and macros will be far less complicated. Plus, you'll get great visual and quantitative feedback about the calories you're ingesting.

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!

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.






The BEST Steak Fajitas

Ingredients:

Steak marinade:

1/3 cup lime juice
¼ cup pineapple juice
2 tablespoons worcestershire sauce
3 tablespoons olive oil
1 tablespoon minced garlic
2 teaspoon each: ground cumin and chili powder (or more to taste)
1 teaspoon smoked paprika
½ teaspoon red pepper flakes (or more to taste)
1 teaspoon salt and ½ teaspoon black pepper
¼ cup chopped cilantro

Fajitas:

1 ½ - 2 pounds skirt or flank steak
1 tablespoon oil (high heat)
2 medium white onions, sliced
1 large poblano, ribs and seeds removed then sliced
2-3 bell peppers (any colour you want!)

Optional:

Guacamole, salsa, cilantro leaves, salsa verde, sour cream, black beans, rice, tortillas, cilantro lime rice, sautéed corn, tomatoes, lettuce, shredded cheese, etc.

Directions:

Steak marinade:
Combine the ingredients for the marinade in a large shallow bowl. Give it a taste and check for seasonings, adjust to preference. Coat the steak with the marinade and let sit covered in the refrigerator for at least 2-4 hours and ideally overnight. Remove from the refrigerator 30 minute prior to cooking.

Set a large cast iron skillet or pan over high heat and let heat up for a couple of minutes. Add the steak to the pan and fry on each side for about 3-5 minutes or longer if you'd like it more done.

Feel for desired firmness.

The 3 minutes/side will yield a medium rare doneness. If the pan becomes too hot, reduce the heat to medium high. Remove the steak from the pan and allow to rest for several minutes tented with a piece of foil. Slice the meat against the grain into thin slices. I like to do so on an angle so the meat slices are tender and thin.

Fajita veggies:
Add the remaining tablespoon of oil to the pan over high heat, add in the onions, poblano, and bell peppers. Let the veggies begin to sizzle and toss as necessary, cook for a total of 2-3 minutes or longer if you prefer them softer, season with a pinch of salt and pepper. If your pan is small, cook the veggies in a few batches so they don't steam.

Serve them in tortillas or on rice bowls topped with your favourite toppings!

Enjoy!


Useless Facts

There are more plastic flamingos in the U.S that there are real ones.

The crack of a whip is actually a tiny sonic boom, since the tip breaks the sound barrier.

Jupiter is bigger than all the other planets in our solar system combined.

Hot water is heavier than cold.

The common idea that only 10% of the brain is used it not true as it is impossible to determine the actual percentage because of the complexity of the brain.










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