Woodlands Fitness Centre

The Woodlands newsletter: Monday 15th February 2021

Sunday 14th February 2021

Hi,

Not long now! Cases have dropped by nearly 30%, deaths have dropped by 10% and hospital admissions have dropped by over 22%. As at the 1st February, nearly 10 million people have been vaccinated.

So, let's talk about diet and fitness.

Do your genetics play an important role as to how you lose the fat in the initial phase?

Each person's body has a natural pattern of where fat packs on or drop off. When I started to lose weight, the first place it shed was around my thigh area. The fat around my tummy was the most stubborn and the last to "visibly" shed. This is not to say you won't ever lose fat in your body's more stubborn areas, but it will just take longer. This means it requires consistency in your training and eating!

Your DNA determines your hair colour, nose shape, and eye colour, so it makes sense that your genes play a role in your weight as well. Part of your ability to lose weight is encoded in your DNA, which is why everyone reacts differently to diets and workouts.

Each person's genes have a different level of influence on their weight; for instance, some peoples' genes are responsible for 25% of their weight gain and loss while other peoples' may be as much as 80% responsible. But even if your genes have this much control over your body weight, there's still a chance to beat the odds by living a healthy lifestyle.

Over the next two articles I will delve deeper into the extent to which genetics affect a person's weight, which genes play a part, and what you can do about it. We hope that knowing how your genes affect your weight will help you take steps toward a healthier life.

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:

http:www.woodlandsfitnessrowsley.co.uk/special-offers


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


To What Extent Are Genes to Blame for Obesity?

The number of overweight people has been steadily increasing since the 1970s, and genetics alone doesn't provide enough of an explanation for why this is happening. Genetic changes take place too slowly to be completely to blame for this obesity epidemic. Several other factors are at play, contributing to weight problems. They include:

Sedentary lifestyles
Diets high in processed foods, sugar, and fat
Oversimplified weight-loss strategies and fads
Health conditions
Psychological factors
Medications
And more

Many researchers agree that, in order to see success in your weight-loss strategies, you must take an approach that accounts for your genes and lifestyle factors.

The extent to which genes affect weight loss is a complicated subject to cover, but in general, a person's weight is determined in part by both their genes and their environment — and the one with greater influence depends on the person. But no matter your genetic risk of obesity, you can overcome this risk by working with your doctor to come up with a safe diet and exercise regimen that works for your current physical condition and any health problems you may have.

How do you know whether habits or gene are causing weight gain?

Some genetic predisposition can increases your risk to be overweight and obese, but it can be overcome by lifestyle... genetics loads the gun, environment pulls the trigger. Genetics does play a role, but the truth is who you are is still determined by how you live your life.

Whether you have struggled with a long-term weight problem or have only recently started battling weight gain, it's useful to know whether the extra pounds are due to your DNA or your lifestyle so you can take a targeted approach to your problem. While the information below is not meant to be a diagnosis, it may offer clues and insights into your situation.

Your genes and your lifestyle both play a part in your weight, but your lifestyle is controllable while your genes are not. As such, you should focus on what you can control, which is the development of healthy habits. This will give you peace of mind knowing you're doing everything you can to be your healthiest self.

More next week...

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


Shoulder anatomy

When most people think of the shoulder anatomy, they think of the deltoid, which consists of 3 "heads": anterior, lateral and posterior.

The anterior deltoid is located on the front of your shoulder. Its main function is shoulder flexion - raising your upper arms up to the front and overhead. This muscle is targeted with front raises and pressing exercises (e.g. barbell overhead press, push press).

The lateral deltoid is located on the outside of your shoulder. The main function of the lateral deltoid is shoulder abduction - raising your upper arms upward, at your sides. This muscle is targeted with lateral raises (dumbbell or cable) and upright rows.

The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension - pulling your upper arms backward and bringing your shoulder blades together. This muscle is targeted with dumbbell bent over raises, face pulls and bent over rows.

When planning a shoulder workout, select 1 exercise for each head.

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


Exercise of the week: Pike Push-Up

Get into a press-up position with your hands wider than shoulder width apart.

Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape.

Bend at your elbows to lower your head towards the floor. Then push back explosively to the start position.

Are you not ready for handstands, but want to build bigger shoulders without weights? The pike push-up will test your shoulder pushing strength while also giving your hamstrings and glutes a stretch.

It's OK to come up on your toes, but if you can't keep your legs and back straight then you should focus on flexibility work.

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


Recipe of the week: Moroccan spiced cauliflower & almond soup

Ingredients

1 large cauliflower
2 tbsp olive oil
½ tsp each ground cinnamon, cumin and coriander
2 tbsp harissa paste , plus extra drizzle
1l hot vegetable or chicken stock
50g toasted flaked almond , plus extra to serve

Method:

Cut the cauliflower into small florets. Fry olive oil, ground cinnamon, cumin and coriander and harissa paste for 2 mins in a large pan.

Add the cauliflower, stock and almonds. Cover and cook for 20 mins until the cauliflower is tender.

Blend soup until smooth.

Serve with an extra drizzle of harissa and a sprinkle of toasted almonds.

Enjoy.


Useless Facts

WWII fighter pilots in the South Pacific armed their airplanes while stationed with .50 caliber machine gun ammo belts measuring 27 feet before being loaded into the fuselage. If the pilots fired all their ammo at a target, he went through "the whole 9 yards", hence the term.

Average number of people airborne over the US any given hour: 61,000.

Intelligent people have more zinc and copper in their hair.

Iceland consumes more Coca-Cola per capita than any other nation.







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