Woodlands Fitness Centre

The Woodlands newsletter: Monday 31st August 2020

Monday 31st August 2020

Hi,

Maintaining weight loss involves a commitment to a healthful lifestyle, from which there is no "vacation."

Although people should feel free to enjoy a special meal out, a birthday celebration, or a joyful holiday feast without feeling guilty, they should try not to stray too far from the path of healthful eating and frequent physical activity.

Those who do may find that they lose focus.

Gaining back lost weight is easier than losing it.

Much easier.

Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.

Regardless of any specific methods that help a person lose weight, individuals who are conscious of how and what they eat and engage in daily physical activity or regular exercise will be successful both in losing and keeping off excess weight.

We can help you to start a custom weight loss program

We can help you adopt healthy habits so you can lose weight and keep it off.

Your program will be customised towards your goals and fitness needs. Please contact us for more information.


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


Are carbs our friends?

Everyone seems to have a different philosophy when it comes to carbs. One school of thought will tell you to never eat them; another will say to limit them after 3pm, still others might tell you to eat them up until three hours before bedtime.

But which theory is the correct one to follow when trying to shed bodyfat?

In truth, most of what you hear about carbs has a certain element of fact to it, but with all the recent hype, carbs have seemed to get a bad name, and furthermore are pinpointed as the big culprit for putting on bodyfat. But I'm here to tell you that you can eat carbohydrates in a much greater amount, and more often than you might have previously assumed. Carbohydrates can be broken down into three categories:

1. Simple
2. Complex
3. Fibrous

Simple carbohydrates are shorter chains of sugars, usually coming from food items with a noticeably "sweet" flavour. Candy, fruit and sports drinks are all examples of simple sugars. They provide short term energy and are quickly broken down by the body. Hence they don't make you feel satiated for very long.

Complex carbohydrates are longer chains of sugars predominantly coming from foods without such a noticeably sweet flavour, such as rice, bread, potatoes, oats, pasta, and things of that nature. In general, since the body takes a little longer to break these down, they give you energy for a longer period of time than do their simple sugar counterparts.

Fibrous carbohydrates come predominantly from roughage such as green leafy vegetables, broccoli and and the skins of various vegetables and fruits, hence the term "fiber".
When you ingest carbohydrates, your pancreas secretes a hormone called insulin. Simple carbs (for the most part) cause a quick insulin spike, and then drop you rather quickly. You will crave more carbs soon after your insulin levels drop.

Complex carbohydrates cause a more gradual insulin spike. This allows you to feel fuller for a longer period of time, typically for the two to three hour duration between meals. Knowing the different types of carbs can help build the body you have always dreamed of.

Fibrous carbohydrates have a negligible effect on blood sugar levels, but act more as a "cleanser" for your intestinal tract, providing you with a much needed tool for pushing food through the system.

We already know that eating carbohydrates causes a rise in insulin/blood sugar levels. The glycemic index is basically a system which measures the degree to which a certain food will spike insulin levels, and how quickly it will do so. This means that 50g of carbohydrates found in one food might have more or less of an effect on blood sugar levels than 50g of carbohydrate coming from another food.

The quality of carbohydrate that one eats is much more important than the quantity. For example, if we compare a low glycemic index carbohydrate such as a yam, with a high glycemic carb such as a doughnut, you could probably eat 2-3 yams, and not cause as dramatic an insulin spike as you would by eating only 1 doughnut.

In fact, a lot of foods you might think cause a dramatic insulin spike (cherries for example), are in fact very low glycemic (a cherry has a lower glycemic index than a yam, and a yam is considered a staple food when trying to get lean).

Whenever you are in debate of late night carbohydrate indulgence, just keep in mind the degree to which the carb you're going to eat will affect your blood sugar levels. This will determine whether or not your body stores fat.

So now the myth has been dispelled: not all carbs are bad, and some can be eaten in moderation at any time of the day. Choose your carbs wisely, and the fear of bodyfat storage will no longer haunt you.

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


Resistance Training: DO IT

By now, most of you know my advocate resistance training to get the results you craze. So I've prepared an basic resistance training overview.

You don't have to spend hours doing resistance training seven days a week to see and feel positive changes in your fitness level.

A resistance-training program that does not focus on technique will get you results much more slowly and may put you at risk of injury. Here are some very important technique tips:

Quality and execution of movement is critical. It makes no sense to perform 20 rubbish reps - it's better to perform eight reps with perfect form. Then a break.

Women who lift weights do NOT develop bulky muscles, or resemble Russian weight lifters. Muscle growth is largely dependant on the male growth hormone testosterone, so men are much more likely to bulk up. In women exercising in the correct range will enhance muscle tone, giving a firmer shapelier figure.

Weight training will NOT make you slow and cumbersome.

Increased muscle tone improves speed, co-ordination and agility, with training institutes around the world using resistance work to get the best speed power and agility out of their athletes.

Sprinters are some of the most muscular athletes around-they are certainly not slow.

It does NOT take ages to get results-study after study has shown that high quality workouts lasting just 20 minutes and performed 2 times a week can bring substantial improvements in your strength, muscle tone and bone density.

By using good technique and the right number of sets and reps you will get results in no time at all.

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


Steak & onion sandwich

Okay, you might need to calculate whether or not you can factor this into your calories - but it's definitely worth it if you can.

Ingredients:

400 g flank skirt steak or bavette
2 large onions
20 g unsalted butter
Olive oil
70 g dark brown sugar
125 ml red wine vinegar
1 ciabatta loaf
Extra virgin olive oil
English mustard (optional)
1 handful of watercress

Method:

Remove the steak from the fridge and let it come to room temperature, then cover it with greaseproof paper and bash it with the base of a pan to tenderise and make it all roughly the same thickness.

Meanwhile, peel the onions, also removing the first layer of flesh, then slice into 2cm-thick rounds.

Put the butter, a lug of oil and the sugar into a large non-stick frying pan on a medium heat. Once the butter has melted, place the onions into the pan in a single layer and cook for 5 minutes.
Pour in the vinegar, pop the lid on, reduce the heat to low and cook for around 35 minutes, or until beautifully golden and caramelised on the bottom only, adding splashes of water to loosen, if needed.


Meanwhile, pop the ciabatta into the oven, turn onto 110°C/225°F/gas ¼ and leave to warm through.

Season the steak all over with sea salt and black pepper. Place a large non-stick heavy-bottomed pan on a high heat.

Once screaming hot, drizzle the steak with olive oil, then put it into the pan and cook for 3 minutes on each side for medium, or to your liking.

Remove to a plate, rest for 1 minute, then slice 1cm thick and toss through its own resting juices with a drizzle of extra virgin olive oil.

Cut the warm ciabatta in half and rub the inside of each piece in the steak resting juices.

Spread on some mustard, if you like, then layer over the caramelised onions, the steak and pinches of watercress.

Enjoy!


Useless Facts

Right-handed people live, on average; nine years longer than left handed people.

Ten percent of the Russian government's income comes from the sale of vodka.

In the United States, a pound of potato chips costs two hundred times more than a pound of potatoes.

A giraffe can go without water longer than a camel.

A person cannot taste food unless it is mixed with saliva. For example, if a strong-tasting substance like salt is placed on a dry tongue, the taste buds will not be able to taste it. As soon as a drop of saliva is added and the salt is dissolved, however, a definite taste sensation results. This is true for all foods.






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