Woodlands Fitness Centre

The Woodlands newsletter: Monday 14th December 2020

Monday 14th December 2020

Hi,

Spot reduction is a myth.

Spot reduction is the misconception that targeting a specific area helps you burn fat in that specific place.

We have been living in a society which has largely embraced and held up being supermodel small/skinny as the benchmark for beauty.

The global rise celebrating curves has been a great shift to witness and certainly breaks the mould of what society considers beautiful.

However, on the other side of the spectrum, not all people are born curvy (flat tummy and big behinds and smaller waists) or with an hourglass figure. Today, many people want to know the secret to lose tummy fat while still maintaining their curves.

But you can't get rid of abdominal fat by doing only core exercises. No matter how many crunches you do, you won't burn the fat in that one specific area.

While you may build a stronger core in the process, it will only eventually show once the body's overall fat percentage has reduced.

When the body resorts to burning fat stores, it doesn't use the stores nearest the muscles being flexed. Instead, fat from the entire body is burned.

Fat can only be lost from your entire body and once you burn fat throughout your body, your muscle definition will then be more apparent.

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


Christmas Opening Times 2020

23rd (Wednesday): 7.30am to 7pm
Christmas Eve (Thursday): 8.30am-2pm
Xmas Day (Friday): Closed
Boxing Day (Saturday): Closed
27th (Sunday): 8am-2pm
28th (Monday): 8am-2pm
29th (Tuesday): 8am-2pm
30th (Wednesday): 9am-2pm
New Years Eve (Thursday): 9am-2pm
New Years Day (Friday): Closed
2nd (Saturday): Back to normal.


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.


Supervised Gym Sessions

As conventional classes are temporarily on ice, we are offering supervised gym sessions instead. Turn up at the usual times, get a workout and one of us will be around to help you.

There will be 43 supervised gym sessions each week. Let me know in advance if you want to train a specific body part.

We can offer 30m workouts: these are condensed versions of our normal sessions, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!


Here is a list of our supervised gym sessions:

http:www.woodlandsfitnessrowsley.co.ukgroup-exercise

Supervised Gym Sessions membership prices:

This membership includes unlimited gym use.

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







How can you lose body fat while gaining muscle?

Let's bring this all together and create some actionable steps to losing body fat and building muscle at the same time.

1). Sustain a caloric deficit while eating enough protein:

You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle.

The only way to shed body fat is during a caloric deficit.

You need to reduce your calories and be in a deficit if your goal is to lose fat.

If you're eating too much, your excess calories will be stored as fat. We want to use calories from this area instead. So eat less than you burn consistently.

You need to count calories. This means learning your total daily energy expenditure, and tracking your other calories through an app (or weighing your food).

You don't have to follow some predetermined blueprint like "low-carb." You can create your own diet (which is what I do). Ask me if you need help.

2) Strength train:

If you could sell a pill that could be prescribed to every single person on Earth to make them healthier, it would look something like a strength training routine in a bottle.

It is one of the best things you can do for your body. And really, if you're after building muscle, you're gonna need to lift something.

You need to challenge your muscles in order for them to get stronger. Now, as we discuss in our article on the correct number of reps and sets, there are multiple ways to do so.

You can lift lighter weights for lots of reps.

Or lift really heavy with fewer reps.

The important thing: pick a strategy and get started.

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.

To recap: if you train heavy and eat a caloric deficit, your body will pull from its fat stores to both fuel itself and potentially also build muscle.

3) Prioritise protein:

Outside of being in a caloric deficit and lifting weights (or yourself), eating enough protein is one of the key components of both losing body fat and building muscle.

Protein is the number one nutrient for creating new tissue.

So when you cut out calories to create a caloric deficit, don't cut them from protein sources.

Studies have shown that participants can gain muscle, even while in a caloric deficit, as long as they eat enough protein.

It's important enough that I'll say it again: If you don't want your body cannibalising its muscles while you are in a caloric deficit, you need to eat plenty of protein.

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


6 tips to help you not gain too much weight over the Christmas period!

You're likely to be surrounded by food and alcohol for the next 4 weeks. So, with that in mind, here are some tips to help you not gain too much weight over the Christmas period:

1). Avoid over-eating:

Yep, who'd have guessed? Well let's kick this off with an obvious one!

So yes, I know it's the festive season. Pigs in Blankets and that.

But overeating is not a great feeling, and if done over many days it may cause some weight gain.

To start with, avoid serving yourself large portions, and after your meal, when you are eyeing off that second helping or the sweets across the table, just say to yourself "I'll wait another 20 minutes, and if I still want that second helping, I will have it then".

Chances are that your cravings will die down as your body has enough time to feel full and satisfied.

2). Keep exercising:

Just because it is the Christmas break, don't break from being active. It's summer outside, and you may even have some time off, so use some of it to get out and be active each day.

Go for a walk, jog, do some exercises at home or at the gym. Or join a fitness class - group fitness is a great way to enjoy fitness!

If you do eat a little too much over Christmas, don't beat your self up! Use that extra energy to get out and be active.

3). Eat your veggies:

Try to fill half your lunch and dinner plates with mixed veggies or salad. Aim to include three different serves of veggies for lunch and three more for dinner.

Vegetables are filling, low calorie, full of nutrients that we need, and high in fibre to keep our digestion moving.

4). Slow down when you eat:

Don't scoff your Christmas meal down too fast. Chew your food. Enjoy it. Take your time. Your body needs time to digest and feel satisfied; eating too fast may cause you to overeat.

5). Watch your alcohol intake:

It is a very social time of year where you may find yourself around alcohol more often. Or maybe you need a lot of alcohol to make your family tolerable. Either way, if you enjoy a glass of wine or a beer, then go ahead.

But you must know that alcohol is high in calories (very similar to fat) so if you do choose to drink, you need to moderate it and not let it get out of hand where you may make bad food choices.

6). Drink more water:

Drinking water helps to keep you hydrated and helps to keep your body and digestion functioning the best it can.

Often when you are feeling peckish, you may be dehydrated and just need a glass of water.


Exercise of the week: Seated Russian twist

Sit on the floor with your knees bent and heels on the ground.

Your torso should be at the top of the crunch position, forming a 45° angle to the ground.

Twist your torso from side to side, moving in a smooth and controlled manner.

Do 3 sets of Reps 12 each side.

Rest for 30 seconds between straight sets or 10 seconds between supersets.

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


Beef & Bacon Bourguignon

Here's a warming Beef & Bacon Bourguignon Recipe for those cold winter nights!

Ingredients:

2 lbs beef stew meat
6 carrots, peeled and roughly chopped
1/2 lb green beans
1/2 pound thick cut bacon, cooked and diced
12 cups water or broth
3 tablespoons unflavoured gelatine
3 tablespoons cumin powder
3 tablespoons dried onion flakes (or substitute 1 chopped onion)
1 tablespoon turmeric
1 tablespoon garlic powder (or substitute 3 cloves of garlic, minced)
1 teaspoon ginger powder (or substitute 1 freshly teaspoon grated ginger)
1 cup red wine
Salt and black pepper to taste

Instructions:

Add the beef, carrots, and green beans to the 12 cups of water or broth in a large pot and simmer on a medium heat.

Add in the gelatine and the spices and mix well. Place the lid on the pot and let simmer.

When the vegetables are soft, add in the cooked pieces of bacon and the red wine.

Simmer for 5-10 minutes more.

Enjoy!


Useless Facts

The strongest muscle (Relative to size) in the body is the tongue.

A Boeing 747's wingspan is longer than the Wright brother's first flight.

American Airlines saved $40,000 in 1987 by eliminating one olive from each salad served in first-class.

Average life span of a major league baseball: 7 pitches.





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