Woodlands Fitness Centre

The Woodlands newsletter: Monday 28th September 2020

Monday 28th September 2020

Hi,

How can you maintain weight loss?

Unfortunately, many people who lose weight end up gaining it back.

In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term.

However, don't let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress.

I have numerous strategies to help you to tip the statistics in your favour and maintain your hard-won weight loss.

Why do people regain weight?

There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.

Restrictive diets:

Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain.

Wrong mindset:

When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.

Lack of sustainable habits:

Many diets are based on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.

Many diets are too restrictive with requirements that are difficult to keep up with. Additionally, many people don't have the right mindset before starting a diet - which may lead to weight regain.

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


Personal Training:

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.

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

The price in brackets is for non-members.

All of our PT packages include:

GROUP PT membership.
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


Make sure to eat enough fat

By consuming sufficient amounts of fat, you obtain the calories needed to promote muscle gain, as fat provides twice the number of calories as carbs and protein per gram.

The general recommendation for fat intake for off-season bodybuilders is 0.5 grams per pound (1 gram per kg) of body weight daily.

This equates to around 80 grams of fat per day for a male bodybuilder weighing 175 pounds (80 kg).

When embarking on any dietary variation, regardless of whether it's vegan, paleo, keto, etc, it will help to track your intake of macronutrients - protein, carbs, and fat - for the first few weeks to ensure you're meeting your needs.

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


Maintain good posture

Proper posture is critical to ensure you are working the correct muscle groups and not putting your body at risk of injury. If seated, sit up straight.

Always keep your abdominals contracted through the entire set of any exercise. Pull them up and in toward your spine to help stabilize your trunk.

Keep your shoulders back and chest lifted up and out during any seated, bent-over or standing exercise.

A good exercise set will finish once you hit the point at which you absolutely cannot do another rep with perfect form. If you exceed your rep goal (typically 8 to 12 reps) increase the weight.

If you cannot perform 8 reps, the weight is too heavy. If you can perform 12 reps with perfect technique, increase the weight by approx five per cent.

Forget about competing with the other lifters. The purpose of going to the gym may vary, either to improve your physique or release some stress. Regardless, you are there to take care of the most important person: YOU.

So forget about the ego and just concentrate on yourself arid your needs.

This may seem easy, but it is probably one of the most difficult things to do, especially when you are used to being the gym's "strong guy". That's why it is difficult for some lifters to leave their ego at the door. Not to worry, your strength gains will catch up with you eventually.

Slow down:

One of the biggest pitfalls that contribute to bad form is executing the exercises too fast. For example, on the bench press, very often I see many lifters drop the weight to their sternum and pop the weight back up to the start position. In many respects, not only is this very dangerous for your sternum, but also for the ligaments and tendons.

First of all, the weight is being absorbed by the sternum, ligaments and tendons, and the associated muscle tissue, yet very little work is actually being performed by the pectorals. This is when bad form combined with excessive momentum can have an adverse effect upon the body.

The negative portion of the movement is being absorbed by the tendons and ligaments, and the pectorals are only working the concentric portion of the movement, therefore, only half the benefit of what otherwise could be a very effective movement.

The use of excess momentum and bad form applies to all the exercises. The use of excess momentum in ANY movement can be detrimental to the ligaments and tendons.

Use lighter weights:

Using excessive weight will contribute to excessive momentum and bad form.

Exercises executed with heavy weight with good form will definitely improve your musculature, but excessive weight done incorrectly can have adverse consequences.

Not only could the lifter experience some joint pain, but eventually suffer a muscle / ligament/tendon tear.
If the muscle is lifting a weight that it can manage, the possibility of injury is reduced.

A lighter weight will allow you to totally focus on contracting the muscle to the fullest, rather than focusing solely on hoisting the weight to complete the repetition.

When given the option of using lighter weight with strict form or using heavier weight with a loose form, by all means, use the lighter weight with strict form.

At first you will think you're losing strength; the difficulty of using the lighter weight with the strict form is much harder than just throwing weights around.

The weight, even though lighter, feels far more taxing then performing the repetitions with the heavier weight.

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


Exercise of the week: Dumbbell Push Press

Hold a pair of dumbbells at your shoulders with one end of each dumbbell resting on your shoulders.

Your palms will face one another, and the handles of the dumbbells should be parallel to the floor. Stand with feet about hip width and brace your core.

Drop into a quarter-squat, initiating the descent by bending your knees and flexing your hips back slightly.

Keep your head, spine, and pelvis in line so your back is flat and your eyes and head are forward.

You don't want to turn this leg drive portion of the lift into a squat, so only bend your knees enough to get some momentum, and don't hinge your hips too much. Imagine yourself doing the move against a wall and sliding your torso up and down it—you should be that upright.

As soon as you've dipped, extend your hips and knees explosively to stand up straight, driving through your heels, and simultaneously press the weights straight overhead.

You'll need to push from your shoulders and triceps, but with a strong and quick leg drive, most of the power for the press should be provided by your lower body.

Keep your core tight throughout the move so your spine is stable and safe. Lower the weights back to your shoulders and drop your hips to immediately move into the next rep.

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


Roasted beetroot with za'atar, chickpeas & harissa yogurt

Ingredients:

8 raw baby beetroots , or 4 medium, scrubbed (purple, yellow or a mixture of the two)
1 tbsp za'atar
1 tbsp sumac
1 tbsp ground cumin
400g can chickpeas , drained and rinsed
2 tbsp olive oil
1 tsp lemon zest
1 tsp lemon juice
200g Greek yogurt
1 tbsp harissa paste
1 tsp crushed red chilli flakes
Mint leaves , roughly chopped, to serve

Method:

Heat oven to 220C/200C fan/gas 7. Halve the beetroots. Or quarter them if you're using medium ones or bigger.

Mix all the spices together.

On a very large baking tray or 2 smaller ones, mix the chickpeas and beetroot with the oil.

Season well with sea salt and sprinkle the spices over. Mix again. Roast for 30 mins or until crisp at the edges.

While the vegetables are cooking, mix the lemon zest and juice and some salt with the yogurt.

Swirl the harissa through and thickly spread onto a platter or shallow bowl.

Top with the beetroot and chickpeas, and sprinkle with the chilli flakes and mint.

Notes:

Za'atar is a blend that includes sesame seeds, dried oregano and marjoram.

You'll find both za'atar and sumac, a lemony flavoured spice, in most large supermarkets.

Enjoy!


Useless Facts

Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.

There are no crickets in Darley Dale. Thus making the above useless fact especially useless.

One-fourth of the world's population lives on less than £200 a year. Ninety million people survive on less than £75 a year.

Butterflies taste with their hind feet.

































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