Woodlands Fitness Centre

The Woodlands newsletter: Monday 3rd February 2020

Monday 3rd February 2020

Hi,

According to social media, there are an endless amount of shortcuts (i.e. diet pills, weight loss programs, books, exercise routines) claiming you can lose weight with minimal effort.

LIES!

There are no shortcuts!

None.

Creating a calorie deficit (through moderate calorie restriction and increase in physical activity) is the only way to lose weight.

Any plan that does not require sacrifice, consistency and effort is unrealistic - and will lead to failure.

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you.

You may not always like what I have to say - but it will be the truth.

If you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then maybe these newsletters could change your life.

Maybe.

Do you need to be a scientist to apply what you will learn here?

No.

A mind reader or clairvoyant?

No.

A nutritionist or medical doctor?

Not at all.

What you need to be is open-minded and willing to learn a few key concepts that will allow you to sort through the confusion.

You will be able to apply what you learn in these newsletters to any diet you are considering and decide if it makes sense, once and for all!

The process - however - is neither easy nor quick.

But I never promised you either of those things...

These newsletters will take a logical approach and apply some common sense to choosing a nutritional plan for life long weight loss.

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.


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


How much protein do we need?

The short answer: typically less than we think.

Protein is mostly used in our body to build and repair muscle and tissue but has many other important functions as well. Protein foods include:

A common misconception about protein is that our requirements are divided along gender lines. This is not true. In fact, our protein needs are determined predominantly by our body weight, taking our activity level into account too.

The National Diet and Nutritional Survey states that the average adult in the UK consumes between 75 and 100 grams of protein a day.

The average UK adult weighs in between 70.2 kg and 83.6kg so — based on weight — only needs between 42 and 67 grams.

The more active you are the more protein you may need but, in general, we need between 0.6 and 0.8 grams of protein per kilogram of body weight.

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


Can you isolate body parts?

Members regularly ask me about isolation exercises. Well - anatomically speaking - you can't really isolate muscle groups, as they are interconnected, surrounding the body like a unified web.

This is because all of your muscles are enclosed in a tough connective tissue called fascia. This fascia attaches to bone and other muscles to create "functional" relationships between seemingly separate muscle groups.

Even a small movement of your upper arm activates a complicated network of muscles from your shoulder down to your hip.

The latissimus dorsi - the largest muscle of the back - attaches to the upper-arm bone, shoulder blade, spine, and thoracolumbar fascia, which is a strong layer of connective tissue that attaches muscles to the spine and pelvis.

The glutes, or rear hip muscles also attach to the pelvis.

So you see how these muscles are connected?

You can emphasise a muscle group by choosing the appropriate exercise - just don't confuse targeting with isolating.

Let me use the bent over row as an example: because of the interconnection between the muscles and connective tissues of the hips and back, your hamstrings and glutes are contracted for the entire exercise.

So you're not only working your back; you're challenging your legs as well. Your forearms and biceps are involved in pulling the bar to your torso.

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


What rep range should you be working in when training in a calorie deficit?

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.


Spicy black bean tacos

Ingredients:

1 tbsp vegetable oil
3 garlic cloves, chopped
3 x 400g cans black beans, drained and rinsed
3 tbsp cider vinegar
1 ½ tbsp honey
1 ½ tbsp smoked paprika
1 ½ tbsp ground cumin

For the guacamole:

1 small garlic clove
2 tbsp roughly chopped coriander
1 green chilli, sliced
2 avocados, halved and stoned
Juice 1 lime

For the salsa:

110g pack pomegranate seeds
1 green chilli, finely diced
1 small white onion, finely diced
Small handful fresh coriander, chopped

To serve:

8-12 corn or flour tortillas
Chipotle or other hot sauce
Soured cream or coconut yogurt

Method:

In a large frying pan, heat the oil and add the garlic. Fry until golden, then add the beans.

Pour in the cider vinegar, honey and spices along with 1 tsp or more of salt, to taste. Cook until warmed through, crushing gently with the back of your wooden spoon, then set aside.

The best way to make the guacamole is with a large stone pestle and mortar, but you can use a medium bowl and a flat-ended rolling pin instead.

Crush the garlic, coriander and chilli into a rough paste.
Scoop in the avocado with a little salt and crush roughly - you want it chunky, not smooth. Squeeze in the lime juice and set aside.

Mix the salsa ingredients in a small bowl. Heat a griddle pan or steamer and quickly griddle the tortillas or steam a stack of them to warm up. Reheat the bean mixture.

To serve, put 1-2 heaped tbsp of beans on a tortilla. Top with a big spoonful of guacamole and some salsa, hot sauce and a dollop of soured cream or yogurt.

Enjoy!



SPECIAL OFFERS


Offer 1:

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.
More special offers available on our website:

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


Offer 2:


4 x 45 minute PT sessions worth £84 FREE when you take out a 4 month gym only membership

ONLY £25 per month

Including:
4 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 4 weeks.

More special offers available on our website:

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


Offer 3:

6 x 45 minute PT sessions worth £126 FREE when you take out a 4 month GROUP PT & GYM membership

ONLY £40 per month

Including:
4 months GROUP PT membership
4 months GYM membership
Calorie target setting advice.
Nutritional support.

Minimum term applies.
All PT sessions must be used within 6 weeks.

More special offers available on our website:

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


These offers expire on 10th February 2020


Useless Facts

Cranberries are sorted for ripeness by bouncing them; a fully ripened cranberry can be dribbled like a basketball.

The male gypsy moth can "smell" the virgin female gypsy moth from 1.8 miles away.

The letters KGB stand for Komitet Gosudarstvennoy Bezopasnosti.

The word "dexter" whose meaning refers to the right hand is typed with only the left hand.

To "testify" was based on men in the Roman court swearing to a statement made by swearing on their testicles.










































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