Woodlands Fitness Centre

The Woodlands newsletter: Monday 16th December 2019

Monday 16th December 2019

Hi,

I regularly get asked about the Keto diet.

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

This diet was originally created in the 1920/30's to treat people with Epilepsy.

Nowadays, when guided by medical professionals and/or dieticians it is extremely successful for some cancer patients and for those who are morbidly obese.

The problem is not the Keto diet; the problem is people changing it!

It is such a trend right now, and such a money maker that people are taking the key concepts, the key principle of this diet that was created by a medical professional and changing it.

There are people with no medical or professional nutrition related education who are guiding and influencing others on how to do the "keto" diet.

This is where I have an issue with trendy diets because all this craze is what causes unhealthy eating habits and behaviours.

People are not learning how to eat.

No, pal.

People are learning how to diet.

We already know that a diet is a short term strategy to lose weight.

Long term weight loss is the result of an alteration in lifestyle.

We are concerned with life long weight management.

Not quick fix weight loss.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Christmas Opening Times 2019

23rd (Monday): Normal
Christmas Eve (Tuesday): 8am-12 noon
Xmas Day (Wednesday): Closed
Boxing Day (Thursday): Closed
27th (Friday): 9am-2pm
28th (Saturday): 8am-2pm
29th (Sunday): 8am-2pm
30th (Monday): 9am-2pm
New Years Eve (Tuesday): 9am-2pm
New Years Day (Wednesday): Closed
2nd (Thursday): Back to normal.


The 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: £40pm
3 months: £45pm
1 month: £50pm

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: £22
3 months: £24
1 month: £26

Joint/Student (per month):

12 months: £20
3 months: £22
1 month: £24

Student prices are only for students in full time education.

PT prices:

30 minutes: £11 (£15)
45 minutes: £16 (£20)
60 minutes: £22 (£26)

The price in brackets is for non-members.


PT offer of the week:

8 x 45 minute PT sessions only £128 (£96 for Woodlands members)

Normal price £160

*SAVE £32

Including:

4 weeks gym & Group PT 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.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

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


7 workout habits you should drop now no 4: Too much cardio. Too little strength training

But cardio burns more calories, right?

No!

Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories.

Or so that little blinking screen says.

However, steady state cardio elevates cortisol levels in your body. Steady state cardio is also catabolic as it causes muscle tissue breakdown.

A quick strength training or metabolic training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass.

Building muscle means that those muscles are able to work throughout the day burning more calories when you aren't working out.

I'm sure all of the above makes sense but if you have any questions please ask me.


Accelerated Results 7

There is an actor called Jason Momoa, who has starred in Aquaman, Game of Thrones and various other films and TV shows. Some would say he's a bit of a dream boat.

Anyway, this stud muffin used a training system called Accelerated Results 7 (AR-7) to get into such awesome shape.

Accelerated Results 7 (AR-7) is a unique program, which should get anyone in superior shape, fast. Utilising low reps, low weight and little rest, this training system is very different to many resistance training methods.

Because of the high tempo and fast pace, you will start to feel the burn much sooner as your main goal will be to reach muscular failure.

Choose 3 to 5 exercises for each workout.

You will do 3 rounds of these exercises in a circuit. Rest for 1 minute between rounds.

In the 1st round, you will do 7 sets of 7 reps. Rest for 7 seconds between sets. Perform all 7 sets then move onto the next exercise.

In the 2nd round, you will do 6 sets of 6 reps. Rest for 6 seconds between sets. Perform all 6 sets then move onto the next exercise.

In the 3rd round, you will do 5 sets of 5 reps. Rest for 5 seconds between sets. Perform all 5 sets then move onto the next exercise.

A predetermined circuit of 4 exercises for 3 rounds will take just under 30 minutes.

Use a 2-0-1-0 tempo. We should always be in control of our lifts.

You can structure this workout however you like.

You could do this workout as a full body workout....

Take a day's rest between each session. Try to use a weight around one half of the maximum load you can lift in one rep.

Incline Bench Presses
Squats
Shoulder Presses
Reverse Lunges
Lat pulldowns

Alternatively, you can do it as an upper / lower split....

Upper:
Lat pulldowns
Incline Bench Presses
Single arm row
Shoulder Presses

Lower:
Squats
Step ups
Reverse Lunges
Dumbbell deadlifts

You may find it tough to go from one station to the next if the gym is busy. If so, perform all sets for a particular exercise before moving on to the next exercise.

This is an easy and efficient way to knock out your sets and still get a great, fast-paced workout that will have you leaving spent. The key is to keep the pace of the workout going and adhere strictly to the allotted rest periods in order to get the full benefit of AR - 7.

Weight training like this is a form of HIIT - you do a set with all-out effort.

Rest.

Do another set.

Rest.

Repeat.

You will only be resting for up to 7 seconds between sets. Resting two to three minutes between sets is not an effective form of HIIT. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.

After a period of time be sure to change up the exercises and slightly increase the amount of weight you are using. Stick with mostly multi-joint movements and practice progression.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


High glycemic carbs

In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Low glycemic carbs take longer to digest, thus produce a smaller and slower rise. A rapid rise in blood sugar means:

More insulin is released. A high insulin level promotes a quick storage of sugar in muscle and the liver. It also inhibits the hormone glucagon, which normally tells the body to burn stored fat.

Obese people tend to be "sugar burners'- they mainly burn stored glycogen. Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. Thus, fat stores do not get touched and usually grow larger.

Blood sugar levels then drop quickly, leaving you hungry sooner. Suddenly, the body needs more fuel. But because glucagon is still in short supply, the body does not tap into its fat supply for energy.

The inevitable result?

Hunger.

You will eat again, needlessly, which can lead to increased fat gain over time.

Facts to consider:

1). Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.

2). Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains.

3). The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. So, one can over-consume even low glycemic foods.

4). Most people usually eat foods in combination. The fat and protein also consumed at feedings can help lower the overall glycemic level.

5). Not all simple sugars are high glycemic. Fruit, for instance, contains the simple sugar fructose. Fructose has a slow rate of digestion and absorption and thus a lower glycemic response.

Moderate and high glycemic foods are recommended during and after exercise. Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.

Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide.

I'm sure all of the above makes sense but if you have any questions please come and ask me.


Beef stew with horseradish dumplings

Ingredients:

2kg beef shin, neck or stewing steak, chopped into large chunks
100g plain flour
25g dripping, lard or oil
500g shallots
1l beef stock

For the dumplings:

140g suet
50g fresh grated horseradish
Horseradish root on a wooden chopping board
350g self-raising flour

Method:

Heat oven to 140C/120C fan/gas 1.

Trim any excess fat off the beef, and place in a large plastic bag with the flour and some seasoning.

Close the bag and shake it really well to coat all the meat with the seasoned flour.

Melt the dripping in a very large ovenproof casserole and throw in the beef and shallots.

Give everything a good stir and cook for 10 mins, until starting to brown.

Pour over the stock and stir - scraping bottom of the pan to extract all the flavour.

Cover with a lid, transfer to the oven and cook for 2½ hrs, until the meat is tender and falling apart.

Just before the beef cooking time is up, make the dumplings.

Mix all the ingredients with 175ml cold water to form a heavy dough. Roll the dough into balls about the size of golf balls.

Pop the dumplings into the casserole dish, leave off the lid and return to the oven.

Increase heat to 200C/180C fan/gas 6 and cook for 15-25 mins until the dumplings are puffed up, golden and cooked through.

Enjoy!


Useless Facts

China has more English speakers than the United States.

Elephants are the only animals that can't jump.

February 1865 is the only month in recorded history not to have a full moon.

If the population of China walked past you in single file, the line would never end because of the rate of reproduction.

If you yelled for 8 years, 7 months and 6 days, you will have produced enough sound energy to heat one cup of coffee.

























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