Woodlands Fitness Centre

The Woodlands newsletter: Monday 13th April 2020

Monday 13th April 2020

Hi,

A lot of people drink too much.

And I don't just mean alcohol.

It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice - as well as alcohol.

Those beers and those cheeky little glasses of prosecco. It all adds up.

These are known as "empty calories" because they provide extra energy content without offering any nutritional benefits.

Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavour.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

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.

These payments 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


Measure servings and control portions

Eating too much of any food, even low-calorie vegetables, can result in weight gain.

Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.

The following size comparisons can be useful for monitoring food intake when dining out:

•three-fourths of a cup is a golf ball
•one-half of a cup is a tennis ball
•1 cup is a baseball
•1 ounce (oz) of nuts is a loose handful
•1 teaspoon is 1 playing die
•1 tablespoon is a thumb tip
•3 oz of meat is a deck of cards
•1 slice is a DVD

These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

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


How do you foam roll?

In a nutshell you place the roller between the floor and the muscle and you use your bodyweight to gently and slowly roll the entire length of the muscle. When you reach that painful spot (HOT SPOT) stop rolling and apply more pressure to the area.

Hold that area until the pain goes away (30 seconds minimum). If the pain does not go away, don't worry, just continue to roll and hit all of your spots.

Remember! These painful areas are around because of years of bad habits, poor posture, injuries etc so they won't go away overnight!

The recommended pace is one inch every 2 seconds on all muscle groups.

NO QUICK ROLLING

Do not roll directly where you feel pain. When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake.

Go indirect before direct. If you find a spot that's sensitive, it's a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions.

Avoid rolling too quickly; your movements on the foam roller should be slow and concentrated. If you roll too fast, your muscles won't have time to adapt to and manage the compression, and you're not going to eliminate adhesions.

If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue.

We're often told that if you feel a knot, spend time working that spot with the foam roller.

However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller.

If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising.

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


Smashed Chickpea Scramble

You're up for scrambled tofu, but scrambled chickpeas?

When you lightly mash them and season them with soy, lemon, and tahini, the answer is yes.

Ingredients:

1 Tbsp olive oil
1 sm yellow onion, diced
1 15-oz can chickpeas, drained and rinsed
2 Tbsp low-sodium soy sauce
2 Tbsp freshly squeezed lemon juice
1 Tbsp tahini
1 tsp sriracha
1 clove garlic, minced
¼ c chopped scallions

Method:

Place chickpeas in medium bowl.

Use a fork or potato masher to form a slightly chunky mixture with just a few whole chickpeas remaining.

Add the soy sauce, lemon juice, tahini, sriracha, and garlic and mix well.

Set aside.

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

Add the chickpea mixture, stirring occasionally, for 10 to 12 minutes, or until flavours are blended and some parts of the mixture have become browned and crispy.

Garnish with the scallions. Serve hot.

Enjoy!


Useless Facts

101 Dalmatians, Peter Pan, Lady and the Tramp, and Mulan are the only Disney cartoons where both parents are present and don't die throughout the movie. .

A pig's orgasm lasts for 30 minutes.

'Stewardesses' is the longest word that is typed with only the left hand.

To escape the grip of a crocodile's jaws, push your thumbs into its eyeballs - it will let you go instantly.

Reindeer like to eat bananas.





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