Woodlands Fitness Centre

The Woodlands newsletter: Monday 17th August 2020

Monday 17th August 2020

Hi,

Lockdown weight gain.

A common topic of conversation just recently.

So if you did gain weight I assume you'd now like to lose that weight?

Awesome! I want to help you.

So what exercises do you need to do? Well let's start with 3 sets of calorie deficit.

Yes, we really need to talk calories. These will be specific to you, based on your age, weight and height.

There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance.

Weight loss occurs when energy intake is lower than actual energy output. Yes?

And weight gain occurs when energy intake is greater than actual energy output. Seems reasonable!

Many different factors affect someone's energy output. These factors include age, sex, height, weight and energy level. It is important to determine daily caloric intake to achieve the right energy input balance to suit your lifestyle.

Most calorie intake equations are based on determining a person's resting energy expenditure. This is the energy necessary to sustain life and to keep the heart, lungs, brain, liver and kidneys functioning properly.

Your resting energy expenditure will account for about 60 to 75 percent of your total daily energy expenditure. The remaining energy expenditure is through physical activity, which is about 25 percent, and the metabolic process of digesting food, which about 10 percent.

The easiest way to get your BMR and maintenance calories is to ask me. Just send me your height, age and weight.

But if you like equations, then we recommend the Mifflin-St. Jeor equation, which has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent.

The equation is recommended by nutrition professionals.

The equation is as follows:

For females:

10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age - 161

For males:

10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age + 5.

These equations should then be multiplied by physical activity factors to estimate daily caloric needs.

Worked examples:

Female:

10 x 75kg = 750
6.25 x 165 = 1,031

750 + 1,032 = 1,782

45 years x 5 = 225

1,782 - 225 = 1,557
1,557 - 161 = 1,396

Male:

10 x 82kg = 820

6.25 x 185cm = 1,156

820 + 1,156 = 1,976

39 years x 5 = 195

1,976 - 195 = 1,781
1,781 + 5 = 1,786

To give yourself an idea of the total calories you're burning in a day, you take that number and multiply it by your personal activity factor:

Sedentary = 1.2

Lightly active = 1.375

Moderately active = 1.55

Very active = 1.725

Extra active = 1.9

From these figures you need to calculate your target calorie deficit. There are 3 different calorie deficit targets: small (10%), medium (20%) and large (30%).

A large calorie deficit can help you lose weight faster - but it can also make you hungry and lacking in energy. You will also lose a larger amount of muscle and water.

If you're lacking in energy when sticking to your calculated calorie target then increase your calories by 200 and re-evaluate how you feel after a week.

A small calorie deficit can help you lose weight slower - but it will feel like less of a struggle and you'll be more likely to maintain your progress.

If you feel like the target gives you more than enough to eat and you're not seeing results, try reducing the target slightly by eating less.

Fat, protein, and carbohydrates all have different nutrient functions in the body, and an effective diet will include all three macronutrients (typically 40% carbs, 30% fat and 30% protein).

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


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.


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.

* We offer '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!

Having spoken to a lot of our Group PT and classes members, a significant number are not yet ready to train inside. We understand the concern, particular if you have loved ones who are still shielding.

For this reason, the majority of our classes and group personal training sessions will take place outside.

As such, I have been busily reconfiguring our Group PT and HIIT sessions to work well outside.

We're very lucky to have a lot of outside space that's perfect for group exercise sessions.

Makes sense. If it's a lovely day why would you want to stay inside an industrial unit?

We have a 5.15pm Group on every weekday!

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: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

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

The 2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.


PT prices:

30 minutes: £13 (£17)
45 minutes: £18 (£22)
60 minutes: £21 (£25)

The price in brackets is for non-members.


PT offer of the week:

8 x 45 minute PT sessions only £144 (£112 for Woodlands members)

Normal price £176

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.

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


Do you eat 'low-fat' meals?

Supermarkets aren't stupid - that's why they're so big and wealthy. A few years ago, faced with the accusation that ready meals were fattening, they began introducing 'low-fat' versions in an attempt to make us all think we were being really healthy.

Unfortunately, 'low fat' is not the same as 'low calorie'. To lose fat without neutralising taste, the manufacturers use extra salt, sugar and additives. So eating a low-fat ready meal doesn't mean you're not taking in unnecessary, useless calories.

It helps if you remember that, for example, the Sainsbury's 'Be Good To Yourself' range should actually be called 'Be Slightly Better To Yourself Than Eating The Full-Fat Range But Still Don't Expect To See The Weight Fall Off' range.

To be fair, pressure resulting from rising obesity levels has prompted supermarkets to take further steps to reduce salt content in ready meals - but there is no question that you will be healthier and more likely to lose weight if you make the effort to cook your own meals using fresh ingredients.

Consider this: when was the last time you saw a 'low-fat' banana? 'Healthy living' broccoli? 'Light' pasta? Eh? Exactly!

Natural, unprocessed food is precisely that - natural - so it doesn't need to have bad stuff taken out of it and a fancy label slapped on it. That's why it's good for you....so long as it's eaten in moderation!

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


Is the vegan diet too restrictive?

By eliminating all animal-derived products, the vegan training diet can be too limiting for some people.

Though the selection and availability of vegan food has grown rapidly in recent years, the diet can be seen as slightly monotonous, compared with the traditional Western diet.

Fortunately, the number of creative vegan recipes that can add life to the diet and keep it interesting is limitless.

The vegan training diet comes with some possible downsides, such as an increased risk of nutrient deficiencies, excessive fibre intake, and difficulty meeting protein and calorie needs. These should be considered before starting a vegan diet.

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


Exercise of the week: Single Leg Deadlift

A Single Leg Deadlift is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you.

The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.

Begin standing with your feet hip-width apart and parallel. Hold a kettlebell, a barbell or two dumbbells in your hands down in front of you.

Lean forward in your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you.

Lift your extended leg and pitch your body forward until your body forms a "T" shape.

Your arms should be hanging straight down, holding onto the weight. Keep a slight bend in your standing leg. Slowly bring in your extended leg and return to starting position.

Repeat with the other leg.

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


Balsamic Lentil Salad

A healthy and vibrant salad chocked full of hearty lentils and crunchy vegetables and tossed in a balsamic vinaigrette dressing.

Ingredients

Salad:

3 ½ cups cooked lentils
1 red bell pepper, finely chopped
1 cucumber, diced
¼ red onion or shallot, finely chopped
1/3 cup fresh chopped parsley

Dressing:

¼ cup balsamic vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 teaspoon maple syrup
½ clove garlic, minced
Dash of salt and pepper

Instructions:

In a large bowl, combine the lentils, bell pepper, cucumber, onion, and parsley.

Combine all the dressing ingredients in a blender and mix until smooth. Alternatively, you can whisk the ingredients together in a bowl.

Pour the dressing over the salad and toss to combine.

Enjoy!


Useless Facts

More people are killed annually by donkeys than airplane crashes.

A 'jiffy' is a unit of time for 1/100th of a second.

A whale's penis is called a dork.

Because of the rotation of the earth, an object can be thrown farther if it is thrown west.

The average person spends 6 months of their life sitting at red lights.
















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