Woodlands Fitness Centre

The Woodlands newsletter: Wednesday 29th April 2020

Wednesday 29th April 2020

Hi,

Have you adjusted your maintenance calories since you started working at home?

With changes to working patterns, people staying at home, limits on us going outside, gyms temporarily closed etc our calorie expenditure is likely to be much lower.

And if you're eating more because of boredom or comfort eating then many of you will be piling on weight.

If you were previously moderately active you might now be lightly active or - worst case scenario - sedentary.

This means your calorie expenditure will have dropped by as much as 22%.

So make sure you've adjusted your maintenance calories. If you're not sure, please email me your height, weight and age and I'll reply with your BMR, maintenance calories and a viable deficit along with a suggested macro split.

Next on the agenda is the COVID-19.

Unprecedented.

Quite surreal.

This is only temporary and there are Gyms in countries affected by COVID-19 that have begun to reopen after quarantine.

There are as many as 100 different companies, labs, or groups of scientists in the race to find a vaccine. GlaxoSmithKline and Sanofi for instance - normally arch rivals - are teaming up to merge their efforts.

There are two vaccines already undergoing animal trials. One is from the US company Moderna, while the other is from the Oxford University, which is already carrying out human trials as well.

One vaccine that may not need animal trials is being developed in Israel. The scientists involved have already been studying coronavirus in chickens for years. They hope they can convert that research into making a vaccine that can be applied orally to humans.

Africa's Ebola outbreak showed that with an epidemic that spreads quickly, you can fast-track vaccine production and approval. The hope is the same can happen now.

Dominic Raab, First Secretary of State, announced that a "sustained and consistent fall in daily death rates" was one of the five requirements which must be met in order for the Government to relax the current social distancing measures. The data suggests that the rate of infection is decreasing towards manageable levels.

The UK-wide lockdown was first introduced on the 23rd March for an initial period of three weeks. It has since been extended by a further four weeks, meaning the country will remain under lockdown until 7th May.

Obviously we're not just going to snap back to reality (as Eminem once said).

Here's what that things are likely to look like when we can re-open:

We will close at 1.15pm each day for an hour to disinfect. This is something we will call an "intermission."

Allowing for each member to have a 2m radius (this is the first time since leaving school I've used pi), we will only allow 20 members into the gym at any one time.

Fortunately - by design - the gym never gets rammed so it's unlikely this capacity limit will present an ongoing problem after the inevitable initial rush. Especially for those of you excited to use the new Life Fitness glute machine.

There will be a booking system and each member will be limited to 45-60 minute slots.

Members will have to social distance whilst using the gym. This is obvious.

Groups (weather permitting) will be taught outside. All equipment will be disinfected before and after use.

If groups do take place inside the gym, there will be a strict limit of 6 people in each group. Same hygiene rules will apply.

Gym members must wipe equipment down BEFORE and AFTER each use.

Anybody not adhering to this rule will be told to leave. It's important. No argument.

We will remove the sofa in the reception area.

The gym has windows on 2 walls on both floors. These plus the main doors and fire doors will stay open for the entirety of our opening hours to create more air movement.

Creating fresh airflow within the gym will prevent the air becoming stagnant.

There will be hand sanitiser gel, disinfectant and blue towel throughout the gym.

This list is not exhaustive and subject to change as new information becomes available.

I'm not sure if there will be restrictions on what size gyms can open first. There's no current data that would give the nod to a larger gym/leisure centres vs smaller studio when it comes to the likelihood of person-to-person transmission of the coronavirus.

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


Potential benefits of the vegan diet

The vegan diet has been associated with several potential health benefits.

Reduces heart disease risk

People following vegan diets seem to be at a significantly lower risk of developing heart disease.

This may be partly attributed to a reduced intake of saturated fats and cholesterol and a higher intake of fiber and various plant compounds.

Traditionally, vegans tend to have lower blood pressure and levels of total and LDL (bad) cholesterol than the general population.

Moreover, the vegan bodybuilding diet is high in fruits and vegetables, which contain a good amount of dietary fiber. High fiber intake has been associated with a lower incidence of stroke and heart disease.

Can promote a healthy body weight

Those following a vegan diet typically have a lower body mass index (BMI) than those following a traditional Western diet, which reduces the risk of several disease factors.

One 16-week study looked at the effects of the vegan diet on 75 people with excess weight. It found the vegan diet to be more effective at improving body weight, fat mass, and insulin resistance markers than a control diet.

Therefore, if you're starting out on your bodybuilding journey with a bit of weight to lose, the vegan diet may be beneficial in that regard.

May protect against certain cancers

Following a vegan diet has been associated with a reduced risk of various types of cancer, compared with a traditional Western diet.

This effect is likely due to the increased legume, fruit, and vegetable intakes associated with the vegan diet, which lead to higher fiber, micronutrient, and phytonutrient intakes.

The vegan diet has also been linked to a reduction in BMI. A high BMI is another risk factor for certain types of cancer (12Trusted Source).

What's more, eating more soy, which is typical of those following a vegan diet, has been associated with a reduction in breast cancer risk in women (13Trusted Source).

Lastly, various levels of processed red meat intake have been linked to a higher risk of colorectal cancer. This increased risk does not apply to those following a vegan diet.

The vegan bodybuilding diet is rich in fruits and vegetables and can provide several health benefits, such as lowering your risk of heart disease and cancer, as well as promoting a healthy body weight.

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 2)

If blasting body fat and burning calories is one of your main exercise goals, these 5 fat loss exercise tips (the first half was in our last newsletter) will ensure you get the most out of every fat burning workout minute.

6). Carry the exercise load;

Activities that are weight bearing use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

7). Don't run on empty:

You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stores if you don't break the overnight fast, but then again, the lack of a ready energy supply may mean that you don't work out for as long, or as hard as you may have otherwise done.

8). Go for the afterburn:

One of the best things about exercise is that the fat-burning benefits continue long after you've got out the shower. This 'afterburn' (increased calorie expenditure) is far greater following exercise at 75 per cent of maximum heart rate, or higher - another reason to eschew those low-intensity workouts!

9). Increase exercise intensity:

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity. This isn't the same as increasing your effort - because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

10). Keep moving to burn fat:

Maximise your daily fat burning by moving! Leaner people tend to stand and move more than overweight people in normal daily life. Their 'non-exercise activity thermogenesis' (NEAT) was as much as 350 calories higher each day. So don't just sit there. Wiggle your toes. Shake a leg. Get up regularly and move your body.

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


What is foam rolling?

Foam rolling - or self-myofascial release - is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller. A tennis ball. Or your own hands. Or maybe someone else's hands. But ideally with your permission.

By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment's notice.

Despite the very many health benefits of massage, we can't all book regular appointments at the spa. But there's a basic (and cheap!) tool are known to many regular runners and other athletes that just might be the next best thing. If you haven't already, it's time to get familiar with a foam roller.

Foam Rolling can relieve the pain of working at a desk. If you work at a desk and typically sit for extended periods of time during the day, you may be suffering from more than just a case of the afternoon yawns.

Sitting can leave you feeling exhausted, sore, and unmotivated at the end of a long day at the office, but it can do much worse.

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


Easy Chana Masala with Cucumber Raita

Yes, you can make this Indian chickpea dish at home—and yes, it is just as flavourful. To take the edge off the heat, top it with creamy dollops of cooling cucumber sauce that comes together while the chickpeas cook.

Ingredients:

2 Tbsp coconut oil
1 med onion, diced
2 cloves garlic
1 Tbsp grated fresh ginger
1 Tbsp garam masala
2 tsp each ground cumin and ground coriander
1 tsp ground turmeric
10 canned plum tomatoes, coarsely chopped
1 15-oz can chickpeas
½ c plain low-fat yogurt
½ seedless cucumber, shredded
Salt and pepper, to taste

Method:

Saute onion in the coconut oil over medium heat until translucent, 5 minutes. Add the garlic, ginger, and spices cook until fragrant, 1 minute.

Add the plum tomatoes, the chickpeas, and ½ c of water. Simmer 10 minutes, or until the mixture has thickened slightly. Season with salt and pepper to taste.

Combine yogurt and cucumber in a small bowl while chickpeas simmer. Season with salt and pepper to taste. Serve chickpea mixture warm topped with the yogurt.

Enjoy!


Useless Facts

The S in Harry S. Truman did not stand for anything.

In Miconesia, coins are 12 feet across.

A horse can look forward with one eye and back with the other.

Shakespeare is quoted 33,150 times in the Oxford English dictionary.

The word Pennsylvania is misspelled on the Liberty Bell.


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