Woodlands Fitness Centre

The Woodlands newsletter: Monday 6th April 2020

Monday 6th April 2020

Hi,

Self-monitoring is a critical factor in successfully losing weight.

People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day.

You can also measure their progress by recording their weight on a weekly basis.

Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

Calorie counting isn't an exact science, even when you weigh and measure portions.

However, it's not necessary to be absolutely spot-on with your measurements. Just make sure to record your intake as accurately as you can.

You should be most careful about recording items that are high in fat and/or sugar, such as pizza, ice cream and oils.

Under-recording these foods - and over recording your activity levels - can cause a big difference between your recorded and actual intake.

If you are unsure how many calories you should be eating, please contact us with your height, your age and weight and we can steer you in the right direction.


We are offering online coaching, diet plans and workout plans free to all our members. Again, please message with your requirements.

I would like to say a huge thank you to everyone who has continued with their membership payments to the club. Your amazing support is greatly appreciated.

The income we have received has allowed us to make significant changes while we have been closed, these changes have really improved the club - and you'll see these when we reopen.

We gave our members the following 4 options in regards to their direct debit:

1). Continue to pay your Direct Debit in the normal way, so that your club can retain key staff and continue to invest during this short time. If you are happy with this option, no further action is required by you.

2). Defer your DD for an initial 1 month period, if you choose this option we will respond with a separate email to confirm your next payment date. If the club continues to be closed after this 1 Month term we will contact you again before that payment is due to defer the payment for a further period of time.

3). Continue to pay your DD on the due date, but pay 50% of the monthly amount to support your club.

4). Continue to pay your DD on the due date and the money you pay can be exchanged for 1-2-1 personal training sessions. For example, if you pay £25 per month and we're closed for 2 months, you would get 2 x 45 minute PT sessions. Drop me a message and we can arrange this.

Everybody who sustains their direct debit or standing order (even at 50% of the monthly amount) during this temporary closure will be exempt from all future price increases and will retain any special offers (including our 2-4-1 offer) indefinitely.

Not everybody pays through the same direct debit company. Some people pay by standing order. Please contact me if you're not sure.

As soon as we have more information from the government regarding when we can reopen, we will pass this on to you. I am sure -like us - you are desperate to get back to training in the club.

We know that training at home is not as good as training in the club but don't forget that any member whose payments are live can still have online personal training, either 1-to-1 or in groups.

As we said, we really appreciate all the members that have been able to continue their payments. They have allowed us to invest in the club and ensure we can reopen for you and our staff in the strongest possible position.

If we all abide by the rules the Government will be able to relax these restrictions - and will be hopefully be back to normal.

Stay in touch with us on socials and we will keep you updated.

For any further information please email: woodlandsfitness@yahoo.co.uk.

Yours in fitness,

Giles


Engage in regular physical activity and exercise

Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

One hour of moderate-intensity activity per day, such as brisk walking, is ideal.

If one hour per day is not possible, we recommend that a person should aim for a minimum of 150 minutes every week.

People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity.

This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Many free mobile apps are available that track a person's calorie balance after they log their food intake and exercise.

You can begin by doing the following activities to increase their exercise levels:

Join a gym

Employ a personal trainer

Always take the stairs

Park as far as possible from the supermarket entrance

Raking leaves

Walking a dog

Gardening

Dancing

Playing outdoor games

Parking farther away from a building entrance

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.

If you are unsure about safe levels of exercise please come and speak to us.

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


What can you foam roll?

Foam rolling improves mobility and flexibility.

Improving mobility is a must to Train Harder.

So you can bench press a car and deadlift a truck - but can you bend down and touch your toes or hug your knees to your chest?

With so much mixed information about different types if stretching, it's tough to know the best way to relieve muscle tension.

Foam rolling will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion.

Calves

Adductors

Bicep Femoris (Hamstrings)

Illiotibial band (IT BAND)

Hip Flexors (internally and externally rotated)

TFL

Piriformis

Tibialis Anterior

Peroneals (shin splints)

Thoracolumbar fascia (mid to lower back)

Thoracic extensors, upper, mid and lower traps, rhomboids (hands behind head)

Latissimus dorsi and teres major

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


Sweet Potatoes with Smoky Yogurt and Chickpeas

Roast your sweet potatoes ahead of time to get this dish on the table superfast come dinner. Or, just nuke 'em in the microwave for a few minutes while you sauté the chickpeas.

1 c plain low-fat yogurt
5 cloves garlic, minced, divided
2 tsp toasted cumin seeds
2 tsp smoked paprika
1 Tbsp plus 2 tsp olive oil, divded
Salt and pepper
1 15-oz can chickpeas, drained and rinsed
¼ c toasted pine nuts
4 med baked sweet potatoes, split lengthwise
Chopped fresh dill


Combine yogurt, 2 cloves of the garlic, the cumin, paprika, 2 teaspoon of the olive oil, and salt and pepper in a bowl and mix well. Set aside.

Saute chickpeas and remaining 2 cloves of garlic in remaining 1 tablespoon olive oil over medium heat until fragrant and warmed through, 3 to 4 minutes.

Spoon a quarter of the yogurt mixture into one of the sweet potatoes.

Top with a quarter of the chickpeas and 1 tablespoon of the pine nuts. Repeat with remaining sweet potatoes.

Top with the dill.

Serve warm.

Enjoy!


Useless Facts

Every time you lick a stamp, you consume 1/10 of a calorie.

The average person falls asleep in seven minutes.

Studies show that if a cat falls off the seventh floor of a building it has about thirty percent less chance of surviving than a cat that falls off the twentieth floor. It supposedly takes about eight floors for the cat to realize what is occurring, relax and correct itself.

Your stomach has to produce a new layer of mucus every 2 weeks otherwise it will digest itself.

The citrus soda 7-UP was created in 1929; '7' was selected after the original 7-ounce containers and 'UP' for the direction of the bubbles.


































































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