Woodlands Fitness Centre

The Woodlands newsletter: Monday 24th August 2020

Monday 24th August 2020

Hi,

Do Weight loss diets work?

The weight loss industry wants you to believe that diets work.

Because they're trying to sell you something.

I know right, how devious of them.

However, studies show that dieting rarely works in the long-term. Notably, 85% of dieters end up gaining the weight back within a year.

Additionally, studies indicate that people who diet are most likely to gain weight in the future.

Thus, dieting is a consistent predictor of future weight gain. Not loss.

The truth is that you probably shouldn't approach weight loss with a dieting mindset. Instead, make it a goal to change your lifestyle permanently and become a healthier, happier, and fitter person.

If you manage to increase your activity levels, eat healthier, and sleep better, you should lose weight as a natural side effect. Dieting probably won't work in the long term.

So, despite what the weight loss industry would have you believe, dieting usually doesn't work.

It's so much better to change your lifestyle than to hop from diet to diet in the hope of losing weight.

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



What vegan foods can you eat

The vegan training diet usually includes many of the following foods:

Beans and legumes:

These provide a good source of protein and fibre.

Hemp, flax, sunflower, and chia seeds:
They contain a good amount of protein and omega-3s.

Quinoa and amaranth:
These two pseudograins provide complete sources of protein.

Meat substitutes:
Made to look and feel like meat, these products are usually made with soy or pea protein.

Soy products:
Examples include tofu, tempeh, edamame, soy milk, and soy protein powder.

Calcium-fortified plant milks and yogurts:
These fortified products can help vegans meet their daily requirements for calcium and vitamin D.

Spirulina:
This blue-green algae packs a lot of protein, as well as several vitamins and minerals.

Vegan protein powders:
The best varieties are usually made from a combination of protein sources, such as peas, hemp, and brown rice.

Nutritional yeast:
Used in vegan cooking for its savoury flavor, nutritional yeast is commonly fortified with vitamin B12.

Sprouted grain breads:
These provide a good source of protein and complex carbs.

Oats:
Oatmeal and oats provide a good amount of protein per serving, as well as some beneficial fibre.

Fruit and vegetables:
These are an important part of any vegan diet.

Whole grains and cereals:
These can provide a good source of protein, B vitamins, and fiber.

Nuts and nut butters:
They can provide a good source of protein when combined with other complementary proteins. Plus, they're a good source of healthy fats.

Tahini:
This paste made from sesame seeds provides a good amount of fat and a bit of protein per serving.

Healthy oils:
Oils, such as olive, avocado, and hempseed, provide a good source of healthy fats and some essential omega-3s.

Vegan dark chocolate:
High in antioxidants, vegan dark chocolate contains some essential vitamins and minerals, such as calcium, iron, potassium, magnesium, and vitamins A, B, and E.

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


What you should know about BMI?

BMI stands for Body Mass Index and is used to estimate a healthy body weight only based on your height and weight.

The calculation is: Body Mass Index = Weight (kg) / Height2(m). However, this measurement does NOT actually estimate % body fat. The ranges that you typically read about are:

18.5-24 is considered to be a healthy range

25-29 is overweight

30+ is considered obese

BMI is not a very accurate way to diagnose individuals' health but rather it was designed to compare and classify populations of people.

The BMI calculated for tall, slender people usually indicates they have more body fat than they actually do (just because of the way BMI is calculated).

BMI also doesn't take into consideration the difference in weight of muscle and fat.

Therefore someone who is very muscular could end up having a very high BMI (indicating they are overweight) when really the extra weight is due to muscle mass, not fat. And the muscle mass is a positive thing.

BMI doesn't account for differences in frame size, fat proportion, bone densities and age - all factors that can affect an individual's body weight.

For example, you might have a BMI of around 26 and yet be 202 Ibs of solid muscle.

It's important to monitor your health and the changes in your BMI are more important that the actual number.

It is just a number that should be monitored as you age, your metabolism changes, your activity levels change and in conjunction with various other health factors that are important as an overall indicator of your wellbeing.

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


Exercise of the week Sumo Squats with Kettlebell

Holding a kettlebell with both hands directly in front of your legs, plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward.

This is your starting position.

Inhale.

Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes.

Continue bending your knees until your upper legs are parallel with the floor.

Ensure that your back remains within a 45- and 90-degree angle to your hips.

Exhale.

Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Do 3-4 sets of 8-12 reps.

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


Lean chicken fajitas

Ingredients:

2 large chicken breasts, finely sliced
1 red onion, finely sliced
1 red pepper, sliced
1 red chilli, finely sliced (optional)

For the marinade:

1 heaped tbsp smoked paprika
1 tbsp ground coriander
pinch of ground cumin
2 medium garlic cloves, crushed
4 tbsp olive oil
1 lime, juiced
4-5 drops Tabasco

To serve:

6 medium tortillas
bag mixed salad
230g tub fresh salsa

Method:

Heat oven to 200C/180C fan/gas 6 and wrap 6 medium tortillas in foil.

Mix 1 heaped tbsp smoked paprika, 1 tbsp ground coriander, a pinch of ground cumin, 2 crushed garlic cloves, 4 tbsp olive oil, the juice of 1 lime and 4-5 drops Tabasco together in a bowl with a big pinch each of salt and pepper.

Stir 2 finely sliced chicken breasts, 1 finely sliced red onion, 1 sliced red pepper and 1 finely sliced red chilli, if using, into the marinade.

Heat a griddle pan until smoking hot and add the chicken and marinade to the pan.

Keep everything moving over a high heat for about 5 mins using tongs until you get a nice charred effect.

If your griddle pan is small you may need to do this in two batches.

To check the chicken is cooked, find the thickest part and tear in half - if any part is still raw cook until done.

Put the tortillas in the oven to heat up and serve with the cooked chicken, a bag of mixed salad and one 230g tub of fresh salsa.

Enjoy!


Useless Facts

In 1912 a law passed in Nebraska where drivers in the country at night were required to stop every 150 yards, send up a skyrocket, wait eight minutes for the road to clear before proceeding cautiously, all the while blowing their horn and shooting off flares.

More Monopoly money is printed in a year, than real money throughout the world.

Caesar salad has nothing to do with any of the Caesars. It was first concocted in a bar in Tijuana, Mexico, in the 1920's.

One quarter of the bones in your body are in your feet.

Crocodiles and alligators are surprisingly fast on land. Although they are rapid, they are not agile. So, if being chased by one, run in a zigzag line to lose him or her.

Seattle's Fremont Bridge rises up and down more than any drawbridge in the world.


















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