Woodlands Fitness Centre

The Woodlands newsletter: Monday 16th September 2019

Monday 16th September 2019

Hi,

According to the Google on tinterweb there are 7.53 billion on the planet - so writing these newsletters every week with advice or suggestion that apply to each and every single person would be a bit tricky.

Maybe even impossible.

So based on that, the advice, guidance or suggestions I give in my newsletters is not for everyone.

These newsletters are not intended for those who really have their nutrition dialled in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season' and 'pre-contest' and so on.

These newsletters are not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition.

These newsletters are intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all.

Most people seem to think it is 80% cardio, 10% nutrition, 5% HIIT and 5% weight training.

No!

Just no!

Its 70% nutrition (in the long term, you can't out train a bad diet!), 20% weight training (and I mean proper weight training - not just flapping about with tiny dumbbells), 7% HIIT (And I mean proper HIIT: max effort without twittering on) and 3% cardio (10,000+ steps per day so should be fine).

Your food should be as colourful as the rainbow!

Do not avoid particular food groups and base your daily eating on single ingredient foods that provide enough energy to fuel your workouts and your life.

Include protein at every meal as this will help build and repair lean muscle tissue.


Personal trainers (and our group personal training sessions) can often Fit into Your Schedule.

Regardless of whether the only time you have available to train is at a ridiculously early hour before work, or on your lunch break, or mid-afternoon before the kids come home from school - a Personal Trainer is one of the most versatile professions in terms of hours. They understand that different people have different availabilities, and so they will tailor appointment times to suit you.


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 8 x 45 minute PT sessions and get 3 x 45 minute PT sessions free

Yes, that's 11 x 45 minute PT sessions for the price of 8

Only £152 (£184 for non-members).
SAVE £69
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


Vertical pulling exercise

A vertical pulling exercise is any exercise that involves moving a weight down vertically in relation to your torso so that you are pulling down from over head (think lat pull-downs).

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

Pull-Ups
Chin-Ups
Lat Pull-Downs

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.






Don't run before you can walk...

Burning calories isn't the be all and end all of fitness and good health.

Yes, HIIT may burn more calories than any other form of exercise - but it's no use if it leads to injury or illness.

Overtraining is a real danger: it can ruin your immune system, cause insomnia, affect your appetite and release cortisol, which in turn can make you more likely to put on fat.

I'm NOT saying that HIIT isn't an effective form of exercise - because it really is. BUT it's important to understand who should/shouldn't be doing it and note that everyone is different.

What benefits one person won't necessarily benefit the next.

If you are looking to get back into exercise for the first time in a while, it would be a lot more beneficial to start with some low impact exercises like walking or rowing, while adding in resistance training, flexibility and mobility practices to your daily routine.

Add in some regular resistance training. Do this for a couple of months to condition your body. Then start with the HIIT and limit your sessions to two x 30 minute sessions per week.

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


Eat enough fibre

A low-fibre diet may be compromising your weight loss efforts.

Studies show a type of soluble fibre known as viscous fibre helps reduce appetite by forming a gel that holds water.

This gel moves slowly through your digestive tract, making you feel full.

Research suggests all types of fibre benefit weight loss. However, a review of several studies found viscous fibre reduced appetite and calorie intake much more than other types.

When total fibre intake is high, some of the calories from foods in mixed meals aren't absorbed.

Researchers estimate that doubling daily fibre intake could result in up to 130 fewer calories being absorbed.

Eating enough fibre can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods.

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


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.

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

On average, Americans' favourite smell is banana.

If one spells out numbers, they would have to count to One Thousand before coming across the letter "A".

Honey is the only food which does not spoil.

3.9% of all women do not wear underwear.

This common everyday occurrence composed of 59% nitrogen, 21% hydrogen, and 9% dioxide is called a 'fart'.









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