Woodlands Fitness Centre

The Woodlands newsletter: Monday 21st December 2020

Monday 21st December 2020

Hi,

Have you been smashing your workouts lately?

Logging and sticking within your calories?

Have you been feeling strong and motivated?

Are you feeling better about yourself because of the progress you feel you've made?

Are your clothes starting to fit better?

But then you step on the scale and you've GAINED weight?

Don't be discouraged!

The number on the scale is irrelevant to how you are feeling. The scale only tells you how much gravity has an effect on you.

Scales have a negative connotation behind them that biomechanically and physiologically pre-dispose you to negative feelings associated with it no matter what the scale reads.

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 much protein do you need?

You need around 0.5 to 0.8 grams of Protein per pound of your body weight. Or 1.2-1.7 grams of protein for every kilogram if you are on the metric system. This means:

If you weigh 300 pounds (136 kg), eat 250g of protein.

If you weigh 250 pounds (113 kg), eat 250g of protein.

If you weigh 200 pounds (91 kg), eat 200g of protein.

If you weigh 180 pounds (82 kg), eat 180g of protein.

The gist: don't skip out on protein. It should be on your plate for every meal (we'll show you exactly how much in the next section).

If these generalised recommendations stress you out, and you want to know exactly what to do, we can help!

We help our clients to lose body fat, gain muscle, and level up their lives. We provide tailored and specific recommendations based on your body and lifestyle, plus accountability and mindset changes to help ensure your new habits stick.

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

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


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

1). Avoid too much salt:
A little salt is not bad for you, but too much may make you consume more of the drink you are drinking (which is bad if it is sugary or alcoholic). There is a trend of subconsciously consuming more of a food if it is salty, so go easy on the salt and processed foods which are high in salt.

2). Make some healthy dishes:
Make some healthy options. Christmas in summer makes it easy to make fresh salads to choose from, cook some fresh seafood, include chopped up vegetable sticks on your cheese boards, serve some fresh summer fruits for desert. Be creative!

3). Be picky with deserts and sweets:
We all know Christmas cake and sweets are quite high in calories, so when it comes to deserts and sweets, be selective. If you do choose to indulge, make sure that you serve yourself a small portion. If you know you cannot control how much you have, cut off a smaller piece, enjoy it slowly and savour the taste.

4). Don't let Christmas run for a month:
Often over the festive season people can "switch off" and write off their good healthy habits. Enjoy Christmas and the New Year, but don't let it run until the end of January! One festive day will do no harm, but a few weeks may. Keep your food intake and choices under control and stay active - or you will be welcoming February with a couple more kilos.

5). Relax, and get your sleep:
Take the time out to relax over the festive season. It is supposed to be a Christmas break. Not a Christmas stress. Enjoy time with your family and friends. Read. Go for a walk. Spend some time outdoors. Sleep is so important for many things - but research suggests that losing sleep can tend to make people eat more and gain weight. Aim for at least seven hours.

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

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


Exercise of the week: Bicycle crunches

Lie on your back with your hands by your temples and your legs raised with your knees bent at a 90° angle.

Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee.

Then lower and do the same on the opposite side.

Keep your shoulders and feet off the ground to force your abs to work hard to stabilise your torso.

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.


Marmalade-baked sausages

Ingredients:

• 1 1/2 tbs extra virgin olive oil
• 12 good-quality pork sausages (we used Woolworths Macro)
• 150g marmalade, warmed
• 110ml apple cider
• 2 red onions, cut into wedges
• 3 pears, cut into wedges
• 1 tbs wholegrain mustard
• 1 garlic bulb, halved crossways
• Pickled cucumbers and dill sprigs, to serve

Method:

Preheat oven to 220˚C and grease a large baking tray. Toss oil, sausages, marmalade, cider, onion, pear, mustard, garlic, 1 tsp salt flakes and a pinch of ground black pepper on prepared tray.

Spread over tray and roast, basting 3 times with cooking juices, for 20-25 minutes or until sausages are cooked through.

Scatter over pickled cucumber and dill to serve.

Enjoy!


Useless Facts

A palindrome is a sentence or group of sentences that reads the same backwards as it does forward: Ex: 'Red rum, sir, is murder.' 'Ma is as selfless as I am.' 'Nurse, I spy gypsies. Run!' 'A man, a plan, a canal - Panama.' 'He lived as a devil, eh?'
The first CD pressed in the US was Bruce Springsteen's 'Born in the USA'

In 1986 Congress & President Ronald Reagan signed Public Law 99-359, which changed Daylight Saving Time from the last Sunday in April to the first Sunday in April. It was estimated to save the nation about 300,000 barrels of oil each year by adding most of the month April to D.S.T.

The thumbnail grows the slowest, the middle nail the fastest, nearly 4 times faster than toenails.

















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