Woodlands Fitness Centre

The Woodlands newsletter: Monday 7th December 2020

Monday 7th December 2020

Hi,

Adherence is what matters the most.

Have you ever gone on a diet, determined to lose weight and achieve jaw-dropping results, but shortly after starting find yourself struggling to stick to it? You crave many of the off-limit foods or find yourself "cheating" on the diet here and there. Eventually, you give up entirely.

Going on a new diet to kickstart the fresh beginning of a new year may be motivating, but failure is imminent if you're unable to adhere to the diet. Maybe you know this truth all too well.

If you're ready to improve your eating habits and health, the question is not What is the best diet? but What diet will I be able to adhere to long term? No single diet is best for all. What works best for your coworkers may not work best for you. The most popular diet may not be best for you either. Don't be afraid to take time to find what you would enjoy most, because that's a worthy effort.

Adherence is critical when it comes to achieving, and maintaining, results. There will be a learning curve and consistent effort required to forge new habits, regardless of the approach you choose, but look at the changes you're planning to make with a long-term perspective.

One year from now, will you be able to practice that new diet you're planning on trying today? The answer to that question is important.

The same thing applies to exercise: Don't vow to go to the gym five times per week if you know anything over three is unrealistic. Don't try to follow a workout program that has one-hour workouts when you would do better with time-saving workouts that have you do what must be done, and nothing else, so you can get on with the rest of your life while still achieving results.

When it comes to food and fitness, adherence matters most. Set yourself up for success by tailoring them to your lifestyle and preferences.

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 tell if you're losing fat while gaining muscle?

Muscle weighs more than fat - so if you are losing body fat and gaining muscle at the same time, you might actually weigh the same. Or even more!

Despite weighing more, you could potentially have a better physique.

Don't just look at the scale. You might have lost bodyfat and gained muscle, but the scale won't show it!

That's why I would encourage you to take progress photos. Take front and side photos in your mirror, wearing underwear or a bathing suit. Each week, take new photos, and record the number on the scale under the same scenario. Two forms of tracking here allow us to get the full picture.

The scale sometimes lies!

If you eat for a caloric deficit, strength train, and prioritise protein, see what happens.

You may find yourself losing some fat and gaining muscle.

If not, track each category:

Are you really in a caloric deficit? Track your calories to find out.

Are you lifting enough? Track your compliance with never missing a workout and whether or not your progressing in increased weight or repetitions.

Are you prioritizing protein in your meals? Track your macronutrient breakdown each time you eat.

Data and numbers will help you know if you're losing fat and gaining muscle.

Oftentimes if you're not seeing desired results, notes and record keeping can help point us in the direction to make adjustments.

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


You Should Be Squatting

Squats are a functional exercise - ones that help your body perform real life activities - and are one of the best and most natural ways of toning your body.

Contrary to what some may think, squats aren't just for body builders or weight lifters; they're for everyone wanting to tone up at any age.

When you bend to tie your shoelaces or to pick up something from the floor, you are actually squatting. It's a natural form of exercise.

The only difference between those actions and squatting workouts is that while doing squat exercises, you deliberately maintain a correct posture to gain some intended benefit.

Squat exercises can be done with or without weights. Either way you'll benefit. If your training routine doesn't involve squats with at least 50% of your body weight - without a genuine reason - then are you actually training?

They don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!

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.

Squats burn calories fast. Because they help you build muscle, you'll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you'll burn the calories even quicker.

Our bodies were made to squat. And we all know that to keep our lower body muscles in shape we need to move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body.

Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea.

Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

Strong legs are essential for staying mobile as you get older, and that's where squats come in. Not only do they develop leg strength, they also work out your core, stabilising muscles.

These muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls.

Technically, cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. And a lot of different training methods can fall under this category.

The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.

Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles (muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job).

Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise - including squats - in order to avoid injury.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


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.


Christmas Turkey Traybake

Okay so you've got people coming over for Christmas but you can't really be bothered and/or you don't really like them that much?

Well this recipe is the one for you....

Ingredients:

Olive oil
1 kg baking potatoes peeled and cut into 50g chunks
Salt and pepper
500 g parsnips peeled cut into batons
500 g chantenay carrots left whole
8 garlic cloves gently bashed, skins left on
1 large red onion peeled and cut into 8 wedges
10 cocktail sausages wrapped in bacon you can buy these ready prepared (sometimes they're called pigs in blankets).
8 turkey breast fillets each one approximately 100g
8 sage leaves
200 g sprouts
Gravy and other sauces to serve.

Method:

Pre-heat your oven to 200C. Drizzle about 8 tablespoons of olive oil in the base of a very large roasting tin (roughly 40 x 33cm) and place the tray in the oven to heat up.

Peel the potatoes and cut them into chunks that weigh roughly 50cm. Place them in a large saucepan and cover with boiling water. Add a teaspoon of salt and cook over a medium-high heat for 12 minutes. (Start timing as soon as you turn on the heat, NOT from when the water reboils).

Meanwhile peel the parsnips and cut into large batons. I usually cut my parsnips in half lengthways and then widthways and then cut the top part in half again lengthways so I get 6 roughly even sized batons.

Gently bash 8 garlic cloves and peel and cut a red onion into quarters. Slice your sprouts in half and get the sage and carrots out of the fridge and you are all ready.

When the potatoes are done, drain them and then tip them into the hot fat. Spread them out and add the parsnips and carrots.

Sprinkle over a good amount of salt and pepper and then baste everything with a little of the hot fat (take care not to burn yourself!).

Put the tray in the oven and roast for 20 minutes.

After 20 minutes remove the tray and add the garlic cloves, red onion wedges, cocktail sausages and sage leaves. Give everything another good baste and return the roasting tray to the oven. Roast for another 20 minutes.

After 20 minutes, season the turkey breast fillets then add them to the tray along with the halved sprouts. Give everything another good baste and then put back in the oven for 15 minutes. This would be a good time to make a jug of gravy and any other sauces you want to serve with the traybake (e.g. bread sauce and/or cranberry sauce).

After the last 15 minutes, check the turkey is done (cut the largest fillet in half and check it is white and not pink) and serve with your gravy and sauces.

Easy?

Yes.

Enjoy.



Useless Facts

The Human eyes never grow, but nose and ears never stop growing.

The 57 on Heinz ketchup bottles represents the number of varieties of pickles the company once had.

Tom Sawyer was the first novel written on a typewriter.

If Texas were a country, its GNP would be the fifth largest of any country in the world.









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