Woodlands Fitness Centre

The Woodlands newsletter: Monday 27th January 2021

Wednesday 27th January 2021

Hi,

There is no avoiding that the secret to weight loss is a calorie deficit.

A calorie deficit occurs when your body burns more calories than it consumes. The body uses fat stores for energy which ultimately results in weight loss. There are various trends of ways to be in a calorie deficit, intermittent fasting, carb cycling etc, however, I suggest sticking to the age-old method of exercise and conscious, healthy eating.

The equation for weight loss is 70% diet and 30% gym.

Whether we like it or not, nutrition plays an extremely important role in the process of losing weight. A healthy diet must include all macronutrients - protein, carbs, and healthy fats.

The general rule is to cut back on your daily calories and monitor your consumption of macros. Avoid refined grains (such as white flour, degermed cornmeal, white bread, and white rice) and simple carbs (such as processed sugar and fried foods). Cut down on alcohol and extra liquid calories found in alcohol, juices, and fizzy drinks as liquid calories can be very high in sugar and tend to contribute to weight gain in hidden ways.

Anything that's essentially not water, when not accounted for, seem undetectable but ultimately can have a great impact on your weight loss program. Studies have shown that when people eat calories in the form of solid food, they naturally compensate by reducing the rest of their food intake. But when people ingest liquid calories, they don't compensate for them by eating fewer calories. Liquid calories do not hold strong satiety properties, don't suppress hunger, and don't elicit compensatory dietary responses.

Eat your veggies. Swap your diet hacks and eat a lot of veggies. A lot of green veggies to be precise, protein, whole grains and healthy fats. A meal plan which includes all macronutrients is key. Protein is an important macronutrient because it leaves you fuller for longer and the body even burns more calories breaking down protein. It fuels your metabolism too which helps burn fat more effectively. Carbs are not the enemy and not all carbs are created equal.

Prepare your own food. Try to prepare your own food. You can even pack your lunches ahead of time and meal prep. That way you know exactly what goes into your food. How you prepare your food is key. Use minimal oils and sauces (hidden calories).

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 3)

Should we just ignore BMI?

Not necessarily.

It is one tool that you can use - but it's not the only one, or even the most important one. A more reliable indicator of metabolic health is the circumference of your waist relative to that of your hips. As a general rule, a higher ratio indicates the presence of visceral—or belly—fat, a risk factor for metabolic and heart disease.

While doctors must record a patient's height and weight, they don't have to measure the waist and hips. Doctors are so pressed for time and measuring waists is intrusive - you have to put your arms around the patient.

But there's an even easier way for docs to gauge their patients' risk level: ask them how much they exercise. It's much more important to avoid low fitness than it is to avoid fatness. Research supports this: McAuley and his team, for example, followed 831 veterans with type 2 diabetes for 10 years and found that the ones who exercised rarely and performed poorly on treadmill tests had a 70 percent higher death risk than those who got regular exercise.

Fitness, it turned out, beats BMI as a predictor of mortality. Yet many physicians still don't prescribe exercise: In a 2013 study, Lavie and his colleagues found that only a bit more than half of diabetes patients—and just 44 percent of those with hypertension—reported being counseled to exercise more.

Of course, exercise requires no prescription. So the next time you find yourself obsessing about BMI, maybe it's time to stop crunching numbers and go for a walk.

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


Push me pull me

Once you start weight training more intensively it becomes essential to split your routines into more than one session per week. This is to avoid overtraining, which occurs when repeatedly exercising your muscles before they have fully recovered.

Splitting the routine this way allows more regular training, as although the day after training your pushing muscles are still recovering, you can utilise and train the pulling muscles.

One of the most common split routines is the push & pull split, which simply involves performing all the pulling exercises in one session, then the following day performing all the pushing exercises. The push/pull split training routine is one of the most basic splits developed. It has been utilised by competitive bodybuilders and athletes alike.

The push/pull workout simply categorizes weight training exercises into two types, pushing movements and pulling movements. Typically a push session involves exercising the chest, shoulders, quads and triceps; the pull session exercises the back, biceps, hamstrings and traps.

The standard push/pull split works best for athletes and weight lifters, but it is not ideal for bodybuilders who require more isolation exercises. Most muscle groups require exercises that do not fall into either the push or pull categories. For example, leg extensions, leg curls, bicep curls tricep extensions, lateral raises and flyes are neither pushing movements nor pulling movements - they are what are often referred to as angular movements.

These angular movements do not follow a straight line, and are the isolation exercises - isolated because they do involve the movement of just a single joint, whereas pushing and pulling a weight in a straight line requires several joints to work together. So the push/pull split is really best for athletes, martial artists and weight lifters, that are developing core body strength, i.e. they are the compound weight training exercises.

Remember to keep a good training diary to ensure that you improve on each training session, and concentrate on weak areas to ensure that you develop a well balanced physique.

For further information on how to structure an effective split routine please come and speak to me.


Exercise of the week: Flat Dumbbell Chest Fly

Lie flat on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench. Your head and back should remain firmly pressed into the bench throughout the exercise.

Pick up 2 dumbbells from the floor and hold 1 in each hand.

Lift arms up above the head so they're extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other.

Inhale and slowly lower dumbbells in an arc motion until they're in line with the chest.

Your arms will be extended to the sides but not locked out. Don't drop your arms lower than your shoulders.

Exhale and slowly press the dumbbells up in the same arc motion.

Do 3-4 sets of 8-12 reps.

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


Easy Slow Cooker Mongolian Beef Recipe

Ingredients

1 1/2 lbs thinly sliced flank steak - (1/4 inch thick)
1/4 cup cornstarch
1 Tbsp vegetable oil
3-4 cloves garlic, minced
2 tsp fresh ginger, minced
3/4 cup water
3/4 cup reduced sodium soy sauce
3/4 cup light brown sugar, packed
1 - 2 tsp Sriracha sauce - (can substitute with red pepper flakes or cayenne instead - in whatever amount you prefer)
1 cup shredded carrots
4-6 green onions, thinly sliced
Sesame seeds, for garnish

Instructions:

Add sliced flank steak and cornstarch to a large resealable plastic bag. Close and shake to coat well. This can be done in a large mixing bowl as well, but I find it's less messy to do in a bag.

To the bottom of slow cooker, add vegetable oil, garlic, ginger, water, soy sauce, brown sugar and Sriracha sauce. Stir to combine.


Add in coated flank steak and carrots and stir again until everything is coated in the sauce.

Cover and cook on HIGH for 2-3 hours or on LOW for about 4 hours, until steak is cooked and tender.

Serve over white rice and garnished with green onions and sesame seeds if desired.

Enjoy.


Useless Facts

Length of beard an average man would grow if he never shaved 27.5 feet

Over 60% of all those who marry get divorced.

400-quarter pounders can be made from 1 cow.

A full-loaded super tanker traveling at normal speed takes at least 20 minutes to stop.







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