Woodlands Fitness Centre

The Woodlands newsletter; Wednesday 20th January 2021

Wednesday 20th January 2021

Hi,

The internet is an amazing way to learn from others all over the world about a variety of subjects. Without the internet none of you would be reading this blog post and I wouldn't know even a fourth of the information I know now about training.

Unfortunately, this abundance of technology creates a ton of confusion on what is the right way to train, eat, supplement, etc. I myself have gotten caught up in trying to find out what was the best workout split, training volume, whether or not to train to failure, etc.

Different people will tell you different things, maybe because they're passing on the preferences of their mentors or they're perhaps just trying to stand out.

Choose one or two people you want to learn training from. If you look up too many different philosophies and become a "program hopper" (which I have done) you will stall in your progress.

I learn from quite a few people, but I try to choose a select 4-5 people that I learn most of my information from. Charles Poliquin, for example.

There is no such thing as a perfect program. Every program will have its flaws, but as a beginner lifter you should be on a very basic program consisting of bodyweight exercises, Squats, Deadlifts, Presses, Jumps, and Sprints. Train 3-4 times a week and focus on perfecting your execution of these exercises. Take the time to find out how to do exercise properly.

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


As there is a definite end to this pandemic in sight, here are some special offers to look forward to:


Offer 1:

2-4-1 Gym Only Membership

Join or Renew your membership with a friend or family member and enjoy a joint membership for the price of a single membership.

This membership includes:

✔Unlimited gym use for 2 people
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions


12 months: £25 per month.
3 months: £27 per month.
1 month: £29 per month.

Terms & Conditions:

Minimum term applies. The free member cannot have been a member of this gym for at least 3 months. Non-transferable.


Offer 2:

2-4-1 Supervised Gym sessions Membership

Join or Renew your membership with a friend or family member and enjoy a joint membership for the price of a single membership.

✔Unlimited supervised gym sessions for 2 people
✔Unlimited gym use for 2 people
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 months: £40 per month.
3 months: £43 per month.
1 month: £46 per month.

Terms & Conditions:

Minimum term applies. The free member cannot have been a member of this gym for at least 3 months. Non-transferable.


Offer 3:

10 x 45 minute PT sessions.

This package includes:

✔10 x 45 minute PT sessions (worth £21 each)
✔10 Weeks Unlimited Supervised Gym sessions
✔10 Weeks Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

ONLY £135 (£165 for non-members)

Only 10 available. All PT sessions must be used within 10 weeks.


Offer 4:

20 x 30 minute PT sessions (2x per week)

This package includes:

✔20 x 30 minute PT sessions (worth £16 each)
✔10 Weeks Unlimited supervised gym sessions
✔10 Weeks Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

ONLY £185 (£225 for non-members)

Only 5 available. All PT sessions must be used within 10 weeks.


Offer 5;

10 x 45 minute PT sessions worth £210 FREE when you join for 7 months.

This package includes:

✔10 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited gym only membership
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

ONLY £25 per month.

Minimum term applies. All PT sessions must be used within 10 weeks.

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.


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.uk/group-exercise

Supervised Gym Sessions membership prices:

This membership includes unlimited gym use.

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


BMI Is a Big Fat Scam (part 2)

Doctors typically use BMI to advise their patients: If you're below 18.5, you're underweight; 18.5-24.9 is normal; 25-29.9 is overweight; and 30-plus is obese.

There's just one problem...

A higher BMI doesn't necessarily mean you're less healthy. In fact, patients with heart disease and metabolic disorders whose BMIs classify them as overweight or mildly obese survive longer than their normal and underweight peers. This is known as the obesity paradox.

The World Health Organization calls BMIs of 25 to 29.9 overweight.

And get this...

While epidemiologists use BMI to calculate national obesity rates (nearly 35 percent for adults and 18 percent for kids), the distinctions can be arbitrary. In 1998, the National Institutes of Health lowered the overweight threshold from 27.8 to 25—branding roughly 29 million Americans as fat overnight—to match international guidelines.

However, critics noted that those guidelines were drafted in part by the International Obesity Task Force, whose two principal funders were companies making weight loss drugs. The chairman of the NIH committee that made the decision, Columbia University professor of medicine Xavier Pi-Sunyer, was consulting for several diet drug manufacturers and Weight Watchers International.

More next week....

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


Fuelling Your Body

One reason that people fail is they don't know how to eat properly. If you are going to go to the gym to work out, you've got to fuel your body.

On paper, losing weight is simple; we need to create a calorific deficit which means burn off more calories than we take in. However, losing weight and losing fat are two very different things and can easily get mixed up.

The majority of people are impatient and want to lose weight fast. Since they have little or no knowledge of diet, nutrition and how metabolism works, they think that by starving themselves, or eating as little as possible will make them lose fat quickly and give them the body they desire.

This will result in a quick weight drop - but most of the weight lost will be water, muscle and a very small portion of fat. For every 1g of glycogen burned off, 3g of water is lost. This can result in a steep drop in weight rather quickly.

The next point to consider is the breakdown of muscle tissue. There are 9 essential amino acids which our body can't synthesize so they must be sourced through diet.

In order for muscle maintenance and tissue turnover to take place, amino acids must be present otherwise muscle breakdown will occur.

Since carbohydrate stores are low the body converts amino acids into glucose via gluconeogenesis which takes place in the liver. This will also result in loss of lean body mass.

Here is where the vicious cycle begins. Since muscle burns more calories and to some extent controls the speed of your metabolism, as your muscle mass decreases, your calorie needs also decrease and your metabolism slows down.

After just a few days of heavily restricted calorie intake, your body will go into starvation mode in order to survive, which means it will hold on to its fuel supplies (fat) for dear life.

Diet is the most important factor in losing excess unwanted fat. In order for our body to let go of stubborn fat stores it must be given the right nutrients at the right time.

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


Recipe of the week: Saag paneer

Ingredients:

2 tbsp ghee
1 tsp turmeric
1 tsp Kashmiri chilli powder
450g paneer, cut into 3cm cubes
500g spinach, mature fresh or frozen
1 large onion, finely chopped
3 garlic cloves
thumb-sized piece of ginger
1 green chilli, roughly chopped, (include seeds for extra spice)
1 tsp garam masala
½ lemon, juiced, to serve

Method:

Melt the ghee, whisk in with the turmeric and chilli powder, then add the cubed paneer and toss well. Set aside.

If using frozen spinach, microwave for 3-5 mins, then place in a sieve and squeeze out most of the water. If using fresh spinach, place in a colander, pour over boiling water, drain and cool, then put in a tea towel and squeeze out most of the water. Roughly chop.

Blitz the onion with the garlic, ginger and green chilli. Cook the paneer in a large non-stick frying pan over medium heat for around 8 mins, tossing the pan so they become golden all over.

Remove and set aside on a plate, leaving spices behind in the pan. Tip the onion mix into the pan, add a pinch of salt and turn the heat down.

Fry until caramel coloured, around 10 mins, adding a splash of water if it looks a little dry. Add the garam masala, stir to coat the onion mix, fry for 2 mins.

Add the spinach and cook for a further 2-3 mins, adding 100ml water to release all the flavours from the bottom of the pan. Add the paneer and cook for 2-3 mins to heat through.

Spoon into bowls and squeeze over a little lemon juice, to serve.

Enjoy!


Useless Facts

During a severe windstorm or rainstorm the Empire State Building sways several feet to either side.

In the last 3,500 years, there have been approximately 230 years of peace throughout the civilized world.

The Black Death reduced the population of Europe by one third in the period from 1347 to 1351.

The average person spends about two years on the phone in a lifetime.





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