Woodlands Fitness Centre

The Woodlands newsletter: Monday 16th March 2020

Monday 16th March 2020

Hi,

Some people say that "healthy" weight loss means losing one to two pounds per week.

So if you're losing more - or less - than that, are you doing something wrong?

As long as you're consuming a healthy amount of calories by eating nutritious foods and exercising more, you'll lose weight at an appropriate speed for your body.

A lot of people have different versions of what "healthy" weight loss might look like.

The truth is that the answer isn't so cut and dry.

Weight loss occurs differently for everyone and that's okay.

Healthy weight loss is usually 1-2 pounds per week. This would require a deficit of approx 750 calories per day (assuming 3,500 calories per Ib of fat).

Let's say someone manages a calorie deficit of, say, 250 calories per day. That would result in weight loss of a 1/2 Ib a week.

Not much?

Sure, but if you sustained this for a year, you'd have lost 26 Ibs of fat.

Hardly meteoric - but it is better than the "results" achieved by all those people yo-yo dieting and chasing ridiculous fad diets.

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



How do you to implement the Vegan diet

While implementing a vegan diet may seem quite simple, it takes a good deal of planning to ensure you're eating complete meals.

The vegan bodybuilding diet includes several staple foods on which many of the meals are based.

To start the vegan bodybuilding diet, it's beneficial to plan out 5-7 days of meals to ensure you have all of the ingredients, as many vegan recipes require several items.

If you're transitioning from a traditional diet, it may help to slowly incorporate more vegan foods into your regular diet before fully switching over.

When following a vegan bodybuilding diet, it's important to get enough protein to aid your muscle-building goals.

Considering that many vegan protein sources usually do not contain all of the essential amino acids, higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs.

Filling up on high protein vegan foods, such as seitan, tofu, legumes, and quinoa, can help you meet your protein needs to maximize muscle gain.

Vegan protein powders can also help you meet your protein needs by providing concentrated sources of protein surrounding workouts and throughout the day.

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





Top 10 rules for fat burning exercise (part 1)

If blasting body fat and burning calories is one of your main exercise goals, these 5 fat loss exercise tips (the second half will be next week) will ensure you get the most out of every fat burning workout minute.

1). Be intense with your fat burning exercise:

Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running).

The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

2). Choose your fat loss exercise carefully:

There is no such thing as the 'ultimate' calorie-burning activity.

Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often.

So choose a fat burn exercise that you are going to do regularly and consistently.

That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom!) and one that is practical and accessible.

3). Exercise larger muscles for greater calorie burn:

Serious fat-burning activity uses the large muscle groups of the body - the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure.

So in your gym workouts, you are much better off using, say, the rower than one of those arm-cranking machines for maximum calorie burn.

4). Sustainable exercise development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it's not much use if you can only do it for three minutes.

The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn't have to be continuous effort.

5). Interval training to maximise calorie burn:

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time.

To get the most out of an interval session, ensure that you work outside the comfort zone on the efforts and ease right off during the recoveries. Try a 2:2 rest/work ratio to start with.

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


Lift heavy weights to stop being skinny fat.

Lift heavy weights to stop being skinny fat. Yes even if you're a woman. Lifting the same 5-10lbs dumbbells every day won't bring on changes.

You NEED muscle to look toned.

Eat Protein at every meal. Protein is essential in building muscle and also has a higher thermogenic effect on the body. Meaning that it takes more for your to burn it off than other foods.

Do minimal amounts of cardio. I know this is probably not what you've been told but if you're doing hours of cardio all the time you'll lose muscle and only be burning calories.

HIIT (high intensity interval training) is good cardio if you're trying to build muscle. This would be running a sprint for 30 seconds, walking for 1 minute and then sprinting again, and so on for 15 or so minutes 2-3 days a week.

Stay active and walk 10,000 steps a day. This is called LISS (Low intensity steady state) cardio.

So don't make the mistake of jumping on the 'light weights burn fat' bandwagon.

Why?

Because this propels you down the path to fat and muscle loss - which will leave you looking small, feeling weak and - quite frankly - being skinny fat.

Skinny fat is the "not enough muscle to be lean but also too much fat to lean look skinny look".

Skinny fat.

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









Chickpea-Brussels Sprout Salad with Parmesan and Walnuts

Thinly shredded Brussels sprouts tossed with earthy chickpeas and nuts, salty Parmesan, and sweet balsamic vinegar are even better.

Ingredients:

1 lb. Brussels sprouts, trimmed and thinly sliced
1 15-oz can chickpeas, drained, rinsed, and dried well
⅓ c chopped walnuts
½ c shaved Parmesan cheese
2 Tbsp olive oil
1 Tbsp balsamic vinegar
Salt and pepper
Method:

Add the Brussels sprouts to a large bowl. Drizzle with the olive oil and vinegar.

Gently massage the Brussels sprouts with your hands to coat them with the olive oil and vinegar and help them soften slightly.

Let sit for 5 minutes.

Add the chickpeas, walnuts, and cheese; season to taste.

Toss well.

Serve at room temperature.

Enjoy!


SPECIAL OFFERS


Offer 1:

10 x 45 minute PT sessions only £170 (£130 for Woodlands members)

Normal price £210

SAVE £40

Including:

5 weeks GROUP PT membership.
5 weeks gym membership.
Calorie target setting advice.
Nutritional support.
All PT sessions must be used within 5 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 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:

5 x 45 minute PT sessions worth £105 FREE when you take out a 3 month GROUP PT & GYM membership

ONLY £45 per month

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

Minimum term applies.
All PT sessions must be used within 5 weeks.

More special offers available on our website:

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


These offers expire on 23rd March 2020




Useless Facts

The HyperMart outside of Garland Texas has 58 check-outs.

The Minneapolis phone book has 21 pages of Andersons.

In the 1980's American migraines increased by 60%.

Poland is the "stolen car capital of the world".

Jefferson invented the dumbwaiter, the monetary system, and the folding attic ladder.





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