Woodlands Fitness Centre

The Woodlands newsletter: Monday 7th September 2020

Monday 7th September 2020

Hi,

Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins.

Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.

Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet.

A reasonable weight loss goal to start seeing health benefits is a 5-10 percent reduction in body weight over a 6-month time frame.

Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 500-1,000 calories per day.

A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.

After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight.

Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.

Remind yourself that eating well and being active are lifelong methods of keeping yourself healthy by lowering your risk of serious disorders like heart disease, diabetes, stroke, certain cancers, and other health problems.

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.

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 is The "staircase effect"?

The "staircase effect" refers to the fact that training activates genes in muscle fibres that are responsible for many of the adaptations that take place, such as muscle growth and strength increases.

Consistent training activates certain genes that result in building more muscle fiber protein, which means more muscle size and strength. These genes are typically activated over hours, with some remaining activated for days.

Repeated workouts, if timed appropriately, can build upon the activation of the genes to reach an even higher activity level and thus, greater muscle growth, or the "staircase effect."

Let's say a certain gene involved in muscle growth is activated by a workout to the point that that its activity is boosted by 100% following the workout.

This gene will slowly decline in activity over the next few days so that the day after the workout it is still up by 75%, and the second day after the workout it is up by 50%, then the third day it is up by just 25%, and finally on the fourth day after the workout, it's back to the original level.

If you performed the workout on the fourth day after the first workout or later, then that gene would be bumped back up to 100% of its originally activity.

However, if you worked out on the second day after the first workout, when the gene was still up by 50%, then you could potentially bump up its activity to 150%.

This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later. This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days.

This is providing you stop overreaching just before it turns into overtraining.

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


Vegan Dietary supplements

Considering that the vegan training diet may lack certain nutrients, it's recommended that followers take advantage of certain dietary supplements.

With the rise in popularity of the vegan diet in recent years, nutrition supplements geared toward those following it have greatly improved in quality and taste.

One of the main supplements to consider is a vegan protein powder, which allows you to reach the protein intake levels recommended for training while staying within a certain calorie range.

There are numerous vegan protein powders available, such as soy isolate, pea, hemp, and brown rice. It's best to find a powder with several sources to ensure you're getting all of the essential amino acids.

Another potentially beneficial supplement is a vegan multivitamin that includes sufficient quantities of the nutrients that the vegan diet typically lacks, such as calcium, iron, zinc, and vitamins B12 and D.

Some other supplements to consider are creatine and beta-alanine. These two well-studied compounds are naturally found in meat products and available in vegan-friendly varieties. They can play a role in energy metabolism and muscle gain.

While supplementing is not entirely necessary on the vegan diet, it can reduce the chances of nutrient deficiency and optimize the diet for your training purposes.

The vegan training diet is based on several nutritious whole foods. Dietary supplements may also play a crucial role in making up for nutrients the diet may lack.

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


Exercise of the week: Trap Bar Deadlifts

The Trap Bar Deadlift is a full-body exercise that targets the hips and legs.

It's a variation of the traditional Deadlift that uses a trap bar, which is a hexagon-shaped bar that surrounds the lifter.

It's widely considered one of the best exercises for developing total-body strength, building a larger back and traps, and improving explosive power for athletic performance.

Here's everything you need to know about Trap Bar Deadlifts to perform the move correctly and add it to your workouts.

How to Do Trap Bar Deadlifts

Stand in the centre of a trap bar with your feet hip-width apart. Bend your hips and knees, reach down and grasp the handles of the trap bar.

From this position, sit your hips back so you feel tension in your hamstrings.

Pull your shoulders down and back, stick your chest up and flatten your back.

Tuck your chin and focus your eyes about 20 feet in front of you.


Take a deep breath in and tighten your core as if bracing for a punch.

Explosively stand up by straightening your hips and then your knees.

Keep your back flat and core tight. Tighten your glutes at the top of the rep.

Lower the trap bar to the ground in control and set up for the next rep.

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


No Bake Protein Nutrition Bar Recipe

If you don't like the additives in store-bought nutrition bars or hate paying £2 for a meal replacement bar or protein bar snack, you'll appreciate this recipe.

These are quick to make and make for a nice little snack, too. Best of all, they contain healthy dietary fat, are no-sugar added and do not contain glycerine or other unnatural ingredients.

Ingredients:

5 tablespoons natural peanut butter (chunky or smooth)
1/2 cup dry oats or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the oats if you do not have oat flour)
6 scoops low-carb chocolate whey protein (or about 132 grams protein)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat skimmed milk powder
1/2 cup water (depending on what type of protein you use, you may need more)

Preparation:

Spray an 8x8 baking dish with non-stick cooking spray.

Combine dry ingredients in a medium size bowl and mix well.

Add peanut butter and mix - the mixture will be crumbly and dry.

Add water & vanilla.

Using a wooden spoon or rubber spatula, stir everything until a dough forms.

The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray.

Refrigerate for a few hours (or freeze for an hour) and cut into 9 squares.

Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper.

Keep refrigerated.

Note:

To make your own oat flour, all you need to do is put a cup or two of oatmeal in a regular household blender and blend it on high - it will turn into flour.

Enjoy!


Useless Facts

Nearly 80% of all animals on earth have six legs.

In the marriage ceremony of the ancient Inca Indians of Peru, the couple was considered officially wed when they took off their sandals and handed them to each other.

Ninety percent of all species that have become extinct have been birds.

There is approximately one chicken for every human being 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