Woodlands Fitness Centre

The Woodlands newsletter: Monday 26th October 2020

Sunday 25th October 2020

Hi,

Can you lose fat and gain muscle at the same time?

I get asked this at least once a week.

There's an argument in the fitness world that you can either choose to lose fat OR gain muscle.

So can you lose fat and gain muscle at the same time? Well, yes. You can. But it's difficult. And will take several articles to fully explain how.

Before I get too far ahead, let's talk about why losing fat while gaining muscle can be problematic.

The conflict comes about over the following:

To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel.

To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles.

Given this, losing fat (caloric deficit) at the same time one is gaining muscle (caloric surplus) seems impossible.

Learning how to lose fat and gain muscle at the same time isn't easy. But it can be done - and, what's more, it's actually more beneficial and sustainable for your body in the long run.

It's called body recomposition - and it's probably the thing I work on most with clients.

The first thing you should know is that winning the lose fat-gain muscle game requires a serious level of consistency and understanding.

To appreciate the nuances here, I will discuss the specifics of losing fat and gaining muscle separately over the next few weeks.

Stay tuned!

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


Gym Only memberships:

JointStudent (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.ukspecial-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!

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.ukgroup-exercise

Group Training membership prices:

JointStudent:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.ukspecial-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


Another 4 Ways To Stay Consistent With Diet and Exercise (5-8)

We've all seen the millions of articles on 'how to lose weight.' But most folks can't stay consistent long enough to see results.

5. Set short term goals.

It may take more than 25 weeks to lose 50 pounds. Frankly, maintaining a calorie deficit and exercising for such a long period is hard, and it may seem impossible to reach that goal. Don't focus on the big goal - instead, set smaller monthly goals. You'll be motivated to keep going once you attain the short term goals. A simple monthly goal would be to lose 8 pounds in one month.

6. Set rules and stick to them.

One of my workout rules is 'I'll never go for more than 3 days without exercise.' And my diet rule is 'I won't go for more than 2 meals without eating healthy proteins and vegetables.'

Such rules help you maintain healthy habits with ease. The idea is to have a few precise rules you can stick to. Write them down if you have to.

7. Form small habits.

Small habits like drinking 2 litres of water a day or eating an apple every day will remind you of the bigger habits like exercising and tracking meals.

Not only that, but small healthy habits make a difference in the long run. In this study, people who drank the daily recommended amount of water for 12 weeks lost 44% more weight than those who didn't.

8. Stop making excuses.

I'm tired, I got held up, I feel lazy....the list goes on and on. Excuses are easy to make and justify. Avoid making excuses and just do what you have to do. Getting fit is not easy, so push yourself and get out of your comfort zone.

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


Core muscles

Think of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities.

All our movements are powered by the torso - the abdominals and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more.

Your core muscles are the muscles deep within the abdominals and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominis, the muscles of the pelvic floor, and the oblique muscles.

Another muscle that is involved in moving the trunk is the multifidus. This is a deep back muscle that runs along the spine. It works together with the transversus abdominis to increase spine stability and protect against back injury or strain during movement or normal posture.

Proper 'core strengthening' techniques, learned from a skilled allied health professional, can support the combined function of these muscle groups.

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


Exercise of the week: The Modified V-sit

Lie with your legs raised off the floor and extended away from you so they're parallel with the floor, and your arms straight by your sides, held off the floor.

Keep your arms straight as you raise your torso and bring your legs in, bending at the knees, so that your chest meets your knees at the top of the move.

Then lower under control.

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


Mixed bean fajitas

Ingredients:

2 tbsp vegetable oil
1 onion, chopped
1 red chilli, seeds removed and chopped
1 garlic clove, chopped
1 tsp ground cumin
1 tsp ground coriander
400g tin kidney beans, drained and rinsed
A little vegetable stock or water
½ lime, juice only
Handful fresh coriander, roughly chopped

For the salsa:

4 tomatoes, seeds removed and chopped
½ red onion, chopped
1 lime, juice only
small bunch coriander, chopped

To serve:

4 soft tortillas
2 tbsp plain yoghurt or soured cream

Method:

For the filling, heat the oil in a pan and cook the onion, chilli and garlic until softened. Stir in the ground cumin and coriander and cook for a few seconds. Add the beans and cook for a further 10 minutes, stirring occasionally. Add half a small glass of stock and cook until smooth and not runny. Stir in the lime juice and half the fresh coriander.

Mash the beans roughly with the back of a fork or a potato masher, then set aside.

For the salsa, mix together the tomatoes, red onion, lime juice and coriander.

Just before you are ready to eat, add the remaining coriander and a squeeze of lime juice to the beans.

Warm each tortilla through in a pan and put on a plate. Spoon over some of the filling, add a dollop of the yoghurt and a little salsa.

Roll up and serve two tortillas per person.

Enjoy!


Useless Facts

In 1778, fashionable women of Paris never went out in blustery weather without a lightning rod attached to their hats.

Sex burns 360 calories per hour.

A raisin dropped in a glass of fresh champagne will bounce up and down continually from the bottom of the glass to the top.

Celery has negative calories! It takes more calories to eat a piece of celery than the celery has in it.







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