Woodlands Fitness Centre

The Woodlands newsletter: Monday 9th September 2019

Monday 9th September 2019

Hi,

So let's recap what has hopefully been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's for you based on what has been in newsletters over the previous weeks:

• Permanent weight loss is not about finding a quick fix diet - it's about making a commitment to life style changes that include nutrition and exercise

• Any weight loss program you choose must pass the "Can I eat that way for the rest of my life?" test.

You know that quick fix diets don't pass this test...?

• The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

• The weight loss program you choose should NOT leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

• The weight loss program you choose must have an effective exercise component. Resistance training is an absolute must to preserve muscle mass.

Don't be skinny fat.

Avoid that pancake bum.

• The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can't be a replacement for psychological counselling if needed.



Personal trainers can devise you a Personalised Training Plan. There are always going to be some exercises that you enjoy more than others, beyond simple capability. For example, just because you can physically do burpees doesn't mean that you always want to, but you might really like doing squat jumps and sit ups instead.

A Personal Trainer will be able to tailor your training plan to suit you and what you enjoy, as well as encourage you to do the exercises that are best to achieve your goals.

As well as this, there are always going to be some days when the last thing you feel like doing is a hard workout, and so having a Personal Trainer means that they can tailor your exercise for that day to both accommodate your mood while still making the session helpful.


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 sessions free

Yes, 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 5 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


Vertical Pushing Exercises

A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press).

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

Standing Overhead Shoulder Press
Seated Overhead Shoulder Press
Lateral Raises
Front Raises
High Incline Bench Press

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.

For every vertical push, you should have a vertical pull (and vice-versa). Example: For every shoulder press, you should have a pull-up or lat pull-down.

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


Give Intermittent Fasting a Shot

But some people might benefit from Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. Research shows that intermittent fasting may help enhance both weight loss and fat loss.

One review looked at the effects of intermittent fasting, including alternate-day fasting — a method that involves alternating between days of fasting and eating normally. They found that alternate-day fasting over a period of 3-12 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg).

Another study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training.

There are several different types of intermittent fasting - including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day. Popular types of intermittent fasting include the 16/8 method and the 5:2 diet. I adhere to the 16/8 method by eating between 12 noon and 8pm.

Find a variation that fits in with your schedule and lifestyle and don't be afraid to experiment to find what works best for you.

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


Has the HIIT approach to exercise has gone OTT?

I like HIIT.

I really like HIIT.

I use it daily.

Hourly, perhaps.

But is HIIT's rise in popularity is symptomatic of what is wrong with the fitness industry as a whole?

Has there been a brazen disregard of the fundamentals, and a detrimental "one size fits all" mentality?

Having trained 100s of clients in my ten years as a gym owner / personal trainer, the biggest issues most people have are a lack of flexibility, mobility and core strength, on top of muscle activation issues. All of the above lead can lead to chronic injuries and are further exacerbated by HIIT.

Office workers are particularly at risk here. Sitting at a desk for eight hours a day can cause all sorts of joint and muscle issues. To then go and put so much strain on your muscles and joints is a recipe for disaster. 40 minutes of intense activity does not cancel out 8-10 hours of sitting down on a daily basis.

Try to incorporate movement throughout the day. It's not difficult: set an hourly reminder to get up from your desk and walk around the office for five minutes; choose (or maybe accept!) to stand on your commute; take the stairs and avoid the lift or escalator. Try taking your trainers to work and get off 1 or 2 stops early on your way back, to walk or run the rest of the way home.

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


Roasted Sweet Potato, Veg and Feta

Ingredients:

2 sweet potatoes, skin on and halved along the length
1 1/2 tbsp olive oil
3 cloves garlic, minced
10 olives, halved
4 sundried tomatoes, chopped
1 tsp mixed herbs
salt and pepper
1/2 tin chopped tomatoes
1 pepper, (any colour), roughly chopped
1 handful mushrooms, halved
1 courgette, cut into 2cm-thick slices
1/2 broccoli cut into small florets
2 red onion, each cut into 8 wedges
1 leek, cut in half along the length
50g feta cheese

Method:

Preheat the oven to 200ºC (fan 180°C/ gas mark 6)

Make the marinade by placing the garlic in a bowl along with the chopped olives, mixed herbs, 1 1/2 tbsp olive oil and a good pinch salt and pepper.

Cut the cherry tomatoes in half and squeeze the juice and pips into the marinade bowl, then place the tomato skins in the oven tray. Cut the cherry tomatoes in half and squeeze the juice and pips into the marinade bowl, then place the tomato skins in the oven tray.

Cut the sweet potato in half along the length and add to a large oven tray along with the chopped pepper, courgette and onion.

Stir the marinade and pour it over the vegetables. Toss together so that all the vegetable are coated.

Roast in the middle of the oven for 34-40 minutes until the sweet potato is soft.

Crumble the feta over the vegetables and serve. Garnish with fresh chilli and a squeeze of lemon juice if available.

Enjoy!


Useless Facts

Some individuals express concern sharing their soap. Rightly so, as 75% of all people wash from top to bottom.

Conception occurs most in the month of December.

CBS' "60 Minutes" is the only TV show without a theme song/music.

Half of all Americans live within 50 miles of their birthplace.

'Obsession' is the most popular boat name.






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