Woodlands Fitness Centre

The Woodlands newsletter: Monday 20th January 2020

Monday 20th January 2020

Hi,

Do you want to look good?

Or do you want to weigh good?

Because how much you weigh or how much weight you've lost is only tenuously linked to how good you will look.

Some people are always checking their weight.

So, how accurate do you think weighing scales really are?

Apart from being motivational killers and always being disappointed when stepping off them, the weighing scales are the worst measure of success.

Everyone's actual weight on a scale will tell you nothing about the amount of actual fat you have lost if you have been training correctly and have a healthy diet.

As everyone knows (well I am assuming everyone knows!), muscle weighs more than fat.

You could be training well and have the perfect diet and according to the scales you could weigh the same or maybe even be putting on weight - but really this is all beneficial to your overall health.

You will be simply losing the unwanted fat.

The scales do not measure the most important things:

1) Fitness level.
2) Energy levels.
3) Confidence.
4) Sense of achievement (which can leave you on a high all day).
5) Happiness.

Taking photos of yourself at different stages of your training are a really good way of monitoring how your body changes.

You can see the immediate effect the diet and training has on your body.

Lots of people tend to think that mirrors are a good way of checking but as we all know we can go to say M&S changing rooms and we all look super sexy but we get home and check in our own mirror and OMG!!!, what were we thinking.

Just focus on becoming fitter and stronger, be happy in yourselves and remember you can be stripping the fat and creating lean muscle and your weight will go up but you will look fabulous.

Everybody's body is different we all change and work out at a different pace.

Enjoy it.

And have fun.

By weight, the average human body is approximately 55%-60% water. So if you increase your hydration levels whilst building muscle your weight won't change although you'll look and feel so much better. .

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

Unlimited personal training from just £30 per month...?

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.

Here is a list of our group training sessions:

http://www.woodlandsfitnessrowsley.co.uk/group-exercise

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £35pm
1 month: £40pm

Single:

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

http://www.woodlandsfitnessrowsley.co.uk/special-offers

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:

6 x 45 minute PT sessions only £102 (£78 for Woodlands members)

Normal price £126

SAVE £24

Including:

3 weeks GROUP PT membership.
3 weeks gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within 3 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


Have realistic goals

If you start an exercise program believing that you're going to see significant progress in just a few short weeks, you're setting yourself up for disappointment.

While you'll certainly experience a whole host of short term benefits (better sleep, more energy, increased strength, elevated mood - to name but a few) - you're unlikely to notice significant changes to your physique for at least a couple of months.

Yep.

A couple of months (give or take: we all progress at different rates).

How rapidly your body responds to a new exercise program depends on a number of factors including.

1). Your goals:
2). Where you're starting from
3). How consistent you are
4). The intensity of exercise
5). What you are you eating?
6). Whether you're getting adequate rest
7). Genetics

Weight loss can occur almost immediately - as a simultaneous change in exercise and diet will almost always result in rapid water loss.

However, improving flexibility, increasing cardiovascular endurance and building muscle all take considerably longer.

These are the results you really should want.

Don't expect to make physically noticeable changes for at least a month (and don't be surprised if it takes upwards of two).

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


Maintaining your muscle mass in a calorie deficit

Maintaining your muscle mass in a calorie deficit doesn't need to be a frightful journey full of worry and what ifs.

By following the tactics laid out in these newsletters you can diet (or 'cut'....!) with confidence, knowing that you're going to minimise the amount of muscle you lose if you lose any at all.

Remember....

Train using moderate to heavy weights

Reduce your overall training volume & frequency

Don't use more than a moderate calorie deficit

Eat enough protein.

Don't overdo the cardio.

Lots of Burpees won't cut it.

Neither will lots of laps of a swimming pool.

Aim for fat loss.

Not just weight loss.

Make it simple.

Trust the process.

And be awesome!!!!!

Rely on me to help you to lose your fat, not your muscle whilst still eating the foods you like, training only 3 days a week and living a full life.

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


Focus on compound movements

I see too many people using isolation movements for weight loss.

Why?

You should focus on compound movements.

These are movements which work multiple muscle groups through multiple joint actions and because you're using multiple muscle groups you can generate a lot more strength and power, which in turn means you can lift more and burn more calories.

This means your focus should be on exercises like the following:

Bench presses - incline or flat

Shoulder presses - standing or seated

Deadlifts - conventional, Romanian, trap bar, sumo

Rows - bent over, Pendley, single arm

Squats - back, front or goblet.

Lunges, pistols, step ups, leg press

Pull-ups, chin ups or pull-downs.

Dips

If you're trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compound lifts stress the central nervous system and heighten your metabolic rate.

Don't worry too much about training the smaller muscle groups. These require less volume than bigger muscle groups because they already get a ton of indirect work from compound exercises.

Back exercises, for example, also hit your biceps while most chest exercises also train your triceps (and shoulders to some extent.)

The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.

When training in a calorie deficit you're training goal should be at a minimum to maintain your strength, but what rep range should you be working in to do this?

A research study set out to see what number of repetitions would result in the fastest improvement in strength. They took 199 male college students and split them into 9 groups. Each group trained with different repetitions per set from the following set of repetitions; 2RM, 4RM, 6RM, 8RM, 10RM & 12RM.

They were tested before and after completing a 12-week progressive programme and researchers concluded that the optimum number of repetitions for strength was between 3 and 9 reps.

What does this mean for you?

Train with the heaviest weight you can in the 3-9 rep range whilst maintaining good form and aim to increase this using progressive overload continually over time.

It's as simple as that.

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


Slow cooker beef pot roast

Ingredients:

2 tbsp sunflower oil
1½ kg rolled beef brisket
2 tbsp plain flour
3 carrots, chopped
3 sticks of celery, chopped
2 parsnips, chopped
1 onion, chopped
80g button mushrooms
2 bay leaves
2 garlic cloves, crushed
2 tsp English mustard
500ml red wine
250ml beef stock

Method

Heat 2 tbsp sunflower oil in a large pan. Dust 1½ kg rolled beef brisket with 2 tbsp plain flour and season well with salt and pepper.

Put 3 chopped carrots, 3 chopped celery sticks, 2 chopped parsnips, 1 chopped onion and 80g button mushrooms in the bottom of your slow cooker and turn it to Low.

Sear the beef all over in the hot pan then place it on top of the vegetables in the slow cooker.

Add the 2 bay leaves, 2 crushed garlic cloves and 2 tsp English mustard then pour over 500ml red wine and 250ml beef stock. Cover with the lid and cook for 7 hours.

Heat oven to 200C/180C fan/gas 6. Carefully take the beef out of the slow cooker and place it on a baking tray then roast it in the oven for 20 mins.

While the beef is in the oven, carefully ladle the cooking liquid out of the slow cooker into a shallow pan.

Boil rapidly on a high heat to reduce to a rich gravy.

Serve the beef sliced with roast potatoes, the softened vegetables, gravy and wilted greens, if you like.

Enjoy!


Useless Facts

The longest place-name still in use is: Taumatawhakatangihangakoauauotamateaturipukakapikimaungahoronukupokaiakitnatahu, a New Zealand hill.

An ostrich's eye is bigger than its brain.

Alfred Hitchcock didn't have a belly button. It was eliminated when he was sewn up after surgery.

Telly Savalas and Louis Armstrong died on their birthdays.

Donald Duck's middle name is Fauntleroy.
































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