Woodlands Fitness Centre

The Woodlands newsletter: Monday 24th February 2020

Monday 24th February 2020

Hi,

I want you all to be able to eat healthily and not feel like you're always on a diet.

I wouldn't want my son to have a negative relationship with food.

We have lost the ability to know how to just eat.

Because of all the fad 'diets' out there, food has become so confusing.

We have some resources telling us only to eat 20 grams of carbohydrates a day (including vegetables).

We have some experts telling us that eating bacon is totally fine.

But - for some bizarre reason - eating fruit is not.

Why?

Are pomegranates the embodiment of inexorable evil?

Do coconuts harbour bigoted views?

Are apples haunted..?

Grapes make derogatory remarks about your children...?

So when some people look at eating as a bad thing or a punishment I can understand why so many of us find it just easier to follow something that is scripted out for us.

Fad diets seem to work in the short term without actually teaching people how to eat.

As I keep saying, 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. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it is worthless.

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: £22
1 month: £24

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: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 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


Is there protein in legumes?

Leguminous plants are those that produce their seeds in pods. We mainly eat the seeds themselves, which are a fantastic source of protein. They are also gluten free, a good source of, unsaturated fats,high in fibre, vitamins and minerals.

Lupin beans:
Lupin beans are big in Europe and a delicious snack with an ice cold beverage on a balmy evening. Once boiled, they pack a huge punch with 26g of protein per cup.

Soy:

While soy is a somewhat controversial subject, there is little doubt that it is a protein powerhouse. One cup of: boiled edamame beans provides 17g of protein; tofu provides 20g and cooked soybeans contain 29g.

Soy milk (unsweetened is best) contains exactly the same amount of protein as cow's milk too, 8g per cup.

Soy is a 'complete' plant-based protein, meaning it contains all 9 of the essential amino acids.

However, soy is not without some disadvantages: soy contains estrogen-like compounds called isoflavones. And some findings suggested that these compounds could promote the growth of some cancer cells, impair female fertility, and mess with thyroid function.

Lentils:

There is a reason why vegans are linked to lentils: the truth is they are another great source of low fat, high fibre protein, providing 18g per cup when cooked. Lentils are a great meat replacement in bolognese and lasagne and wonderful in curries and dal.

Beans:

Most cooked beans have fairly similar protein contents, ranging from around 13g (broad beans) to 17g (adzuki beans) per cup. The rest — red kidney, borlotti, pinto, black, mung, navy, butter, cannellini, borlotti, etc. — fall somewhere in between.

Baked beans, while high in protein, are also high in sugar; not so great in terms of the whole "package", therefore something to be enjoyed occasionally rather than as a regular part of a healthy plant-based diet.

Peanuts:

Yup, peanuts actually fall into the legume category since they grow in a pod underground (hence why they are also often called groundnuts).

Peanuts contain a whopping 38g of protein per cup but this comes hand in hand with 10g of saturated fat and, if flavoured, are often high in salt.

Enjoy peanut butter on your toast and add a handful of peanuts to curries but be mindful when snacking.

Tip:

Some people may find they experience "tummy troubles" when introducing a high quantity of legumes to their diet. This is due to the insoluble fibre they contain that actually helps your digestion. However, it can be a shock to your system if you're not used to it.

To get all the benefits and none of the issues:

If you're changing your diet, build up your fibre intake slowly over a few weeks.

If using dried beans, always soak them as, this helps your body to digest them more easily (and also reduces cooking time. Win win.)

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


Resistance training and bone density

There are even more benefits-as we age our bones become more brittle and porous, but weight training reverses this process and makes the bones adapt to stimulus. This ensures your bones retain their vital strength.

The earlier you start resistance training the better - but even at the age of 90, resistance training can give dramatic improvements in bone density.

You will also stabilise the joints, improving your balance and co-ordination. All the joints are held together and supported by the muscles-the stronger they are then the stronger and more stable your joints are.

Weights also improve the way your brain communicates with your muscles, making you more co-ordinated.

They similarly improve the fast twitch fibres that you use when reacting quickly. This is the key to good reflexes and will help if you ever have to brake suddenly in the car or step out of the way of a bus!.

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


Muscle fibre types

As most of you know, the body contains different muscle fibre types. For the sake of this article, lets keep it simple and say "fast twitch (IIa/IIb)' and "slow twitch (I)'.

The body uses Type II muscle fibres for anything requiring fast response, or heavy loads. If you throw a how bunch of weight on a bar, or lift your refrigerator, your body is going to use these muscle fibres.

If you're lifting your beer to your mouth, or curling your arm to apply your hair gel, your body is using slow twitch fibres.

Fast twitch fibres may also sometimes be referred to as "high threshold' because of the simple fact that it takes a little more to get them to work. They're not working unless you're doing something fast, or heavy.

Remember: fast and heavy are really the same thing as far as your muscles know! Muscles only know tension. Fast twitch muscles are your body's way of dealing with anything that requires strength and speed, and therefore in order for it to build these up, you must lift heavy things, or perform activities with higher velocity.

Simple enough?

"Low threshold' fibres are the slow twitch fibres and are much less likely to grow. They're really intended to perform simple, basic activities and things that are more endurance based. For instance, any sets that last longer than two minutes.

In a previous newsletter I have written that sets to failure with 30% of your one rep max resulted in equal hypertrophy gains as three sets to failure with 80% of your one rep max.

However, using light weight too often actually slows the speed of neural firing and will slow the speed of muscular contraction. The end result is a weaker you. This is also what happens when you do cardio.

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


Lentil soup

Ingredients:

2l veg or ham stock
150g red lentils
6 carrots, finely chopped
2 medium leeks, sliced (300g)
Small handful chopped parsley, to serve

Method:

Heat the stock in a large pan and add the lentils.

Bring back to the boil and allow the lentils to soften for a few mins.

Add the carrots and leeks to the lentils and season (don't add salt if you use ham stock as it will make it too salty).

Bring to the boil, the reduce the heat, cover and simmer for 45-60 mins until the lentils have broken down.

Scatter over the parsley and serve with buttered bread, if you like.

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.
Discounted personal training.

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 2 month GROUP PT & GYM membership

ONLY £45 per month

Including:
2 months GROUP PT membership
2 months GYM membership
Calorie target setting advice.
Nutritional support.
Discounted personal training.

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:

8 x 45 minute PT sessions worth £168 FREE when you take out a 7 month GYM membership

ONLY £25 per month

Including:
7 months GYM membership
Calorie target setting advice.
Nutritional support.
Discounted personal training.

Minimum term applies.
All PT sessions must be used within 8 weeks.

More special offers available on our website:

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


These offers expire on 1st March 2020


Useless Facts

A standard slinky measures 87 feet when stretched out.

The highest per capita Jell-O consumption in the US is Des Moines.

If a rooster can't fully extend its neck, it can't crow.

There were always 56 curls in Shirley Temple's hair.

The eyes of a donkey are positioned so that it can see all four feet at all times.





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