Woodlands Fitness Centre

The Woodlands newsletter: Monday 14th September 2020

Saturday 12th September 2020

Hi,

How can you reduce body fat without losing weight?

Well I'm glad you asked.

Before I begin, let me point out that this is a gross over-simplification.

Okay?

To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat, which isn't possible for most people.

Bodybuilders often bulk up to build muscle, then slim down to lose extra body fat, which is an easier, more effective way to go about this than trying to do both at the same time.

The end result is that you weigh the same as before but you have more muscle, less body fat and you look leaner.

To maintain your current body weight, a woman typically needs between 12 and 13 calories per pound of body weight if she doesn't exercise; between 14 and 15 calories per pound if she's moderately active and about 16 calories if she's very active.

Men usually need between 14 and 18 calories per pound, depending on their activity level.

Each pound of fat consists of about 3,500 calories.

You can only gain, if you're lucky, about half a pound of muscle per week - so you'll need to eat an extra 250 to 500 calories per day while trying to gain weight in the form of muscle.

You'll also gain some fat in the process, however. The pitfalls of bulking.

Once you've built up your muscle and are ready to lose fat, you then go on a reduced-calorie diet, cutting 500 to 1,000 calories per day to lose weight at a healthy rate of 1 to 2 pounds per week, while continuing to exercise to lose fat so you can return to your previous 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.


Group Personal Training

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


Stay Positive

Often easier said than done. But true nonetheless.

Weight loss is a gradual process. Completely non-linear, frustrating and often quite bizarre.

So a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.

Some days will be harder than others when sticking to a weight loss or maintenance program.

A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.

Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.

Having social support is a great way to stay motivated.

Embracing the support of loved ones is an integral part of a successful weight loss journey.

Some people may wish to invite friends or family members to join them. Often people might prefer to use social media to share their progress.

Your weight loss journey, including all the many ups and downs, will be inspiring for many people about to embark on a similar journey. Anybody who doesn't celebrate your body transformation successes is welcome to go away and take their negativity with them.

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


Take it slowly

Proper resistance training is not a fast sport.

Unless you're training for power, one repetition should typically take approximately about 3-4 seconds, which equates to 1-2 seconds to lift the weight and 2 seconds to lower the weight in a controlled fashion.

Most people lift much too quickly, using momentum instead of muscle. A proper set of 8 to 12 repetitions should take approximately 30 to 60 seconds to complete.

Proper execution of each rep is the most critical factor in resistance training. Reps performed with poor technique will get you nowhere!

For muscular hypertrophy, 30-70 seconds per set is optimal.

For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds.

If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: perform sets of 8-12 reps, and take 4-6 seconds to perform each rep.

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 Farmer's Walk

The trap bar farmer's walk is a fantastic whole-body exercise that is great for:

1). Strengthening your grip
2). building your forearms
3). developing the strength and stability of your core
4). overloading your upper back, lower back, glutes, forearms, and legs
5). improving your functional fitness
6). enhancing the unilateral strength and fitness of your legs
7). boosting your overall strength.

How to do the Trap Bar Farmer's Walk:

Stand inside a loaded trap bar with your feet shoulder-width apart.

Squat and grasp the handles of the trap bar.
Take a deep breath.

Keeping your torso upright and your arms and back straight, exhale as you lift the trap bar into a standing position.

Breathing normally and keeping your arms straight, walk in a straight direction for the desired distance while holding the trap bar.

At the end of the walk, stop, bring your feet level, and set the trap bar down carefully by first pushing your hips back and then flexing your knees.

Turn and repeat steps 1 and 2 to return to the starting mark.

Repeat the exercise until you meet the prescribed distance.

Keep your back, neck and arms straight, and your torso upright.
Walk slowly, in a straight direction. Do not turn while holding the trap bar as you may damage your knees.

To give your lower back time to adapt, start light and add weight gradually.

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


Chicken with crushed harissa chickpeas

Ingredients:

2 tbsp rapeseed oil
1 onion , chopped
1 red pepper , finely sliced
1 yellow pepper , finely sliced
4 chicken breasts
1 tbsp za'atar
400g can chickpeas
1½ tbsp red harissa paste
150g baby spinach
½ small bunch of parsley , finely chopped
lemon wedges, to serve

Method:

Heat 1 tbsp of oil in a frying pan over a medium heat and fry the onions and peppers for 7 mins until softened and golden.

Meanwhile, put the chicken between two sheets of baking parchment and lightly bash until about 2cm thick.

Mix together the remaining oil and the za'atar, then rub over the chicken. Season to taste.

Heat the grill to high. Put the chicken on a baking tray lined with foil, and grill for 3-4 mins each side, or until golden and cooked through.

Heat the chickpeas in a pan with the harissa paste and 2 tbsp water until warmed through, then roughly mash with a potato masher.

Wilt the spinach in a pan with 1 tbsp of water or in the microwave in a heatproof bowl.

Stir the pepper and onion mixture, spinach and parsley through the chickpeas.

Serve with the sliced chicken and the lemon wedges for squeezing over.

Enjoy!


Useless Facts

Most collect calls are made on father's day.

The first automobile race ever seen in the United States was held in Chicago in 1895. The track ran from Chicago to Evanston, Illinois. The winner was J. Frank Duryea, whose average speed was 71/2 miles per hour.

Each of us generates about 3.5 pounds of rubbish a day, most of it paper.

Women manage the money and pay the bills in 75% of all Americans households.































































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