Woodlands Fitness Centre

The Woodlands newsletter: Monday 23rd September 2019

Monday 23rd September 2019

Hi,

In previous newsletters, I've discussed the "Can I eat that way for the rest of my life?" test for when you're choosing a diet.

The premise of this test is simple: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever.

If a diet plan is not a way of eating you can comply with indefinitely - even after you get to your target weight - then it's absolutely worthless.

Just another unsustainable fad diet.

People should also not be scared off by my "you have to eat this way forever" advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to.

What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place.

Once you get to your target weight - and or your target bodyfat levels - you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place! Regardless of which program you choose, please use a 'big picture' approach which will keep you on track for long term weight loss.


Personal trainers are educational (even more educational than these newsletters....):

One of the primary reasons that someone should have a Personal Trainer is that they are trained in teaching others how to exercise. And while exercise in itself is only a part of fitness, with nutrition and lifestyle playing an essential role in the overall picture if you don't get exercise right then you will never achieve your goals.

The importance of education when exercising is important for two primary reasons:

1) If you don't know which exercises are most effective for the goals you have, you are unlikely to achieve those goals.

For example, if your goal is to build core strength but you spend all your time on cardio exercises, then you are unlikely to hit your goal.

2) Education when performing exercises is essential in reducing the risk of injury.

Many people every year are seriously injured by performing exercises they have not received training for, and this can impact their health and fitness for a long time.

Having someone trained in how to execute certain tasks will greatly reduce the level of risk and increase the effectiveness of your fitness routine.


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, group personal training & 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


Should you train to failure?

We've already talked about the role of protein synthesis and your body's reduced ability to repair itself when in a calorie deficit so the reasons should be obvious.

Training to failure not only drastically increases the work your body needs to do to repair itself but it's also not necessary for you to do this to maintain your strength. Always aim to leave a rep or 2 in the tank.

For muscular hypertrophy, 30-70 seconds per set is optimal. Studies suggest that a training program with 30 second rest periods will elevate growth hormone levels to produce significantly larger muscle size. Greater growth hormone levels triggered from shorter rest periods boost muscle size.

Work within the 3 - 9 rep range for compound movements for 2 - 3 sets

Work within the 8 - 15 rep range for isolation movements for 2 - 4 sets

Don't fall into the trap of thinking that you NEED to do more to hold on to your muscle mass in a calorie deficit.

Remember your goal is to maintain your muscle mass and using a well-structured training plan with a focus on the big compound movements can do this in 3 training sessions a week.

Don't Use More Than a Moderate Calorie Deficit. The more severe your calorie deficit, the more weight you will lose.

It sounds great, doesn't it?

Why not just use a really big deficit and lose all the weight really fast?

Well, the faster you lose weight, the higher the chance your body will start using your muscle mass as energy.

This means you'll lose fat but you'll also lose muscle, which is the worst possible thing to happen if you want to retain any strength and look good.

Of course, you need to be in a calorie deficit to lose weight but it should be moderate (20 - 25% below maintenance calories) at the most and closely tracked to ensure you don't start losing weight fasting than the recommended rate of 1 - 2 lbs per week.





How Do You Calculate Your Calories For A Moderate Deficit?

In previous newsletters, I've used thee Mifflin-St. Jeor equation, which has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent. The equation is recommended by nutrition professionals.

The easiest way to calculate your calories for weight loss is;

Your bodyweight in lbs x 12 = daily calorie intake

This will set you up at approximately a 20% deficit and you can track your weight from here before determining if you need to make any adjustments.

One thing to be aware of is, as your body fat levels go down so will the number of calories you need to stay in a calorie deficit.

This process is called adaptive thermogenesis - and it's the slowing of your metabolic rate when you've been in a prolonged calorie deficit. The greater the calorie deficit and the greater the duration of the deficit the higher this reduction in metabolic rate will be.

However, there's no need to panic.

At most you're looking at the slowdown of your weight loss progress over time as your calorie needs change due to this metabolic change combined with your change in weight.

As you lose fat and your body weight goes down so will the number of calories you need to maintain your weight, which means the number of calories you can eat and lose weight will also change.

For example, what worked for you at 280 lbs won't necessarily work for you at 220 lbs as your body's needs will be different.

This makes sense, yes?

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


Benefits of Small Group Training

Finding the right Fitness Program is key to weight loss and a healthier you. Here are the top 10 benefits of small group training, come find more benefits when you try your first class for free!

More personal attention -Group Exercise offers many benefits, the instructors will be able to see and correct each individual group member. This won't be possible in groups/classes with more than 6 people.

More economical - Personal Training provides the most personal attention and greatest opportunity to succeed. Some people, however, may find that SGT fits into their budget better and still gives them the attention they need.

Variety - By working with a knowledgeable fitness professional, your workouts will change/evolve as you progress, preventing hitting a plateau and boredom.

Camaraderie - Let's face it, workouts love company. Sharing the workout enhances the experience for participants.

Motivation - Having someone exercising right beside you can push you a little harder than you might do on your own.

Support - Both the Trainer and other participants are there to help you get through the challenges of the workout and the obstacles in life.

Greater focus - There's no time to let your mind wander with a Trainer keeping tight programming and watching your every move.

Fun - Yes, fun. The right exercise program done with friends can definitely be fun.

Adherence - Research shows that members that are involved in programs are more likely stick with it. With all of the previously listed benefits, how could you not want to keep coming back?

Results - When you stick with a well constructed program, you will get the results.

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

"Evaluation and Parameterization of Stability and Safety Performance Characteristics of Two and Three Wheeled Vehicular Toys for Riding." Title of a $230,000 research project proposed by the Department of Health, Education and Welfare, to study the various ways children fall off bicycles.

Babies are born without kneecaps. They don't appear until the child reaches 2-6 years of age.

Meteorologists claim they're right 85% of the time (think about that one!)

In 1980, a Las Vegas hospital suspended workers for betting on when patients would die.

Los Angeles' full name 'El Pueblo de Nuestra Senora la Reina de Los Angeles de Porciuncula' is reduced to 3.63% of its size in the abbreviation 'L.A.'.












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