Woodlands Fitness Centre

The Woodlands newsletter: Monday 9th March 2020

Monday 9th March 2020

Hi,

We need to learn how to eat, learn what foods makes us feel good, we need to listen to our bodies and worry less what everyone else is doing.

I think you will find the most power in taking control of your own body.

I think life is too short to be lived with restrictions.

I think healthy weight loss is something that needs to be talked about more and fad diets talked about less.

Healthy weight loss is usually 1-2 pounds per week. This is sustainable - so 10 Ibs could be lost in 6-7 weeks. And you'll probably keep the weight off if you lose it slowly.

But if you do manage to lose 10 Ibs in 1 week, what happens in week 2?

Do you just go back to normal and hope the weight stays off?

No!

That weight is coming back.

Probably with vengeance!

As such, I think we need to learn how to eat so that we don't feel like we are always on a diet.

I think we need to learn about food and its benefits to us.

The foods we eat provide us with a range of nutrients: vitamins, minerals, water, fat, carbohydrates, fibre, and protein.

These nutrients are put to different uses — as building materials to construct the tissues and organs from which our bodies are made; as the components of the molecular machinery that keeps our cells running as they should. All of these uses are unified by a common theme: a requirement for energy to make them happen.

I think we need to change the way we think about what healthy looks like.

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


The vegan diet for training

The vegan diet has risen in popularity in recent years as an increasing number of people adopt this way of eating for its purported health benefits and ethics surrounding animal treatment.

It has not only attracted the interest of the general population but also that of athletes — including bodybuilders.

Over the next few articles, I will discuss the vegan diet for training, list foods to include and avoid, and provide a sample 5-day meal plan.

So firstly, what is vegan diet for training?

Many of us gym users strive to develop their musculature through intensive resistance training for aesthetic purposes.

Nutrition plays a key role in the process of muscular development. It's generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7-1.0 grams per pound (1.6-2.2 grams per kg) of body weight per day.

A calorie surplus of 10-20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.

Traditional training diets include a lot of animal source foods due to their high protein and calorie content.

The vegan bodybuilding diet is devoid of all animal products and higher in protein than traditional vegan diets.

This presents a challenge for bodybuilders following a vegan diet, as plant-based proteins tend to be of lower quality than their animal-based counterparts.

This can affect muscle gain.

Therefore, it takes careful planning to ensure sufficient intake of protein, calories, and several micronutrients that a vegan diet may lack.

The vegan bodybuilding diet also changes during different stages of a bodybuilder's life, such as whether they're in their off-season or undergoing contest preparation, when fat loss is common.

The vegan bodybuilding diet is high in fruits, vegetables, and plant-based protein. It excludes all animal-based products and is usually higher in protein than a traditional vegan diet.

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


Resistance training improves functional strength

Functional just means something you would do in everyday life.

Whether lifting shopping, playing football, or fixing the sink, functional strength translates into all aspects of you life.

This has a tremendous impact on your overall well being and also reduces the risk of an injury at work or at play by up to 30%.

Resistance training also...

Reduce and control osteoarthritis

Lowers unhealthy LDL cholesterol levels

Manages and reduces negative stress

Prevent back pain

Reduced effects of diabetes

Enhance confidence and self-esteem


Things to consider...

Always allow a day for recovery. During resistance training you are actually damaging some of your muscle fibres. As such, these need a day or so to repair (stronger and better) so always go for it on alternate days for the best results.

Always use good form and technique

Train 2-4 times a week.

Have realistic expectations when you start-be willing to put in some effort and time and you will get the results you want!

To get the muscles to adapt and improve you must go into overload- don't worry, this doesn't mean bursting at the seams, just that the last few reps have to be hard.

Breathe out with the effort, breathe in when returning to the start position

Sip plenty of water during your session

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


Slow concentrics WILL make you weak.

Many of you are familiar with the training method of "super slows', pioneered in the 1990's and known for creating obscene amounts of lactic acid, which many people believed correlated with muscle growth.

NOPE!

There is very little correlation.

The logic was to increase time under tension (TUT) and therefore increase muscle growth.

Well, this could be effective - but 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.

If you want to increase TUT, you are MUCH better off using slow eccentrics (negatives) and maintaining explosive concentrics.

If your goal is to constantly be building muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fibre types (IA, IIA, IIB)

It is advantageous to change the rep tempo of your workouts every 3-6 weeks.

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


*Spanish Chickpeas with Tomatoes & Spinach
spanish chickpeas*

Smoky and sweet, this brothy chickpea dish is often served tapas-style in Spain.

But with whole grain couscous or hearty country bread, it works as a satisfying light meal, too.

Ingredients:

1 Tbsp olive oil
1 med yellow onion, diced
2 tsp each ground cumin, ground coriander, and smoked paprika
2 cloves garlic, minced
1 15 oz can chickpeas, drained and rinsed
⅓ c golden raisins
6 oz fresh spinach
1 c crushed tomatoes
½ c water
Salt and pepper

Method:

Sauté onion in olive oil over medium heat until translucent, 5 minutes.

Add the cumin, coriander, paprika, and garlic and cook until fragrant, 1 minute. Add the chickpeas, raisins, and spinach and cook until the spinach is wilted, 2 to 3 minutes.

Add the crushed tomatoes and the water, along with salt and pepper to taste. Allow mixture to simmer for 5 to 7 minutes, or until the tomato mixture has thickened slightly. Serve warm.

Enjoy!


SPECIAL OFFERS


Offer 1:

8 x 45 minute PT sessions only £136 (£104 for Woodlands members)

Normal price £168

SAVE £32

Including:

4 weeks GROUP PT membership.
4 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 4 weeks.

More special offers available on our website:

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








Offer 2:

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

ONLY £25 per month

Including:
6 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


Offer 3:


8 x 45 minute PT sessions worth £168 FREE when you take out a 4 month GROUP PT & GYM membership

ONLY £45 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 8 weeks.

More special offers available on our website:

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


These offers expire on 17th March 2020

Useless Facts

Prince Charles is an avid collector of toilet seats.

The most common street name in the U.S. is Second Street.

Tehran is the most expensive city on earth.

The sweat drops drawn in cartoon comic strips are called pleuts.

Babies are most likely to be born on Tuesdays.
































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