Woodlands Fitness Centre

The Woodlands newsletter: Wednesday 3rd March 2021

Monday 1st March 2021

Hi,

Only 40 days to go.

Cases have dropped by nearly 20% to just over 6,000 cases a day (from 60,000+ a few weeks ago), deaths have dropped by nearly 34% and hospital admissions have dropped by over 22%. As at the 27th February, more than 20 million people have been vaccinated. That's more than a quarter of the UK population.

The first article is about 'cutting' and losing weight without doing cardio (this is part 1 of 3 articles; it's too long for one newsletter).

The first article is about using your plate as a portion guide. If, like me, you hate weighing food then using your plate or bowl as a portion control guide might be beneficial. These newsletters are pretty much just a discussion of things you might want to try. There are so many ways you can lose weight.

Actually, although I sometimes use this term, I don't like the process of "weight loss" as it doesn't necessarily correlate to the goal of looking and/or feeling better, which is more often than not the goal. The majority of clients I've spoken to over the years normally want to reduce their physical mass. A person weighing, say, 10 stone with 2 stone of bodyfat (20% of their bodyweight) can lose 1 stone to become 9 stone but still have 2 stone of bodyfat (29% of their bodyweight). Losing weight and losing fat are not the same thing.

This week's recipe is sticky noodles with homemade hoisin. It's another vegan recipe. If you enjoy soya bean you're in for a treat.

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



Cutting And Losing Weight Without Cardio (part 1)

Does the thought of spending time on the treadmill terrify you? Does the idea of hill sprints fill you with dread? Cardio in general can be tough for people who aren't used to it. It can leave you hot, sweaty and gasping for breath. It does increase cardiovascular health - but it's not essential (or even effective!) for people trying to lose weight.

That's right - you can lose weight without doing traditional cardio. There's no denying that sprints or HIIT can really help you melt body fat as it ups your metabolic rate to burn more calories - but for those determined few who want to avoid cardio entirely you can still get a ripped physique.

I'm not a fan of steady state cardio. Not only is it incredibly boring - but it is also extremely ineffective. You are much better off doing a 20 minute HIIT circuit (burpees, jumping rope, jumping squats, etc) than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up and work your upper body muscles.

It is possible - maybe even preferable to cut body fat and Lose weight without spending hours soullessly churning away on the cross trainer.

The main goal is to keep Your Caloric Intake Down.

Not all food is created equally - but the main macronutrients are still the same and calories are an important weight loss factor. If you work out your caloric maintenance levels and subtract 20% you will lose weight. Your body fat levels don't properly understand the difference between burning 1,000 calories through exercise or you eating 1,000 less calories. However, you still need to understand nutrients in order to cut down properly.

Fats, carbs and protein in food are the body's energy sources. Protein and carbohydrates contain four calories per gram and fat provides nine. Carbs are burned first, then fats, then protein as a last resort.

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


Use Your Plate as a Portion Guide

If measuring or weighing food isn't appealing, try using your plate or bowl as a portion control guide.

This can help you determine the optimal macronutrient ratio for a well-balanced meal.

A rough guide for each meal is:

Vegetables or salad: Half a plate

High-quality protein: Quarter of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses

Complex carbs: Quarter of a plate — such as whole grains and starchy vegetables

High-fat foods: Half a tablespoon (7 grams) — including cheese, oils and butter

Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food.

As vegetables and salad are naturally low in calories but high in fibre and other nutrients, filling up on these may help you avoid overeating calorie-dense foods.

If you want extra guidance, some manufacturers sell portion-control plates.

So, using a plate as a guide for portion control can help you curb total food intake. You can divide your plate into sections based on different food groups.

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


Exercise of the week: kettlebell Thrusters

How: Hold two kettlebells or dumbbells by their handles but so the weight is resting on the back of your shoulder.

Slightly bend your knees and squat down, keeping your legs in line with your shoulders. Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head. Squat down and repeat.

Why: There are few exercises more humbling then thrusters. Not only will they redline your heart rate, but you'll build stronger glutes, quads and shoulders with a cobblestone core to boot. Plus, they can be done with barbells, kettlebells, or dumbbells. Or anything, in fact.

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


Recipe of the week: Sticky noodles with homemade hoisin

Ingredients:

For the hoisin
2 tbsp raisins
1 garlic clove
1 tbsp apple cider vinegar
2 tsp tomato purée
1 tsp tamari, plus extra to serve (optional)
1 tsp Chinese five spice
2 tbsp crunchy peanut butter (without palm oil or sugar)

For the stir-fry
2 nests wholemeal noodles (75g)
1 tsp rapeseed oil
1 tbsp chopped ginger
1 yellow pepper, deseeded and thinly sliced
2 red onions (173g), thinly sliced
100g long stem broccoli, halved
100g frozen soya beans, thawed
1 red chilli, seeded and chopped
handful basil leaves

Method:

Put the raisins in a measuring jug or small, high-sided bowl, pour over 100ml boiling water then stir in the garlic, vinegar, tomato purée, tamari and five spice.

Blitz with a hand blender until smooth, then stir in the peanut butter until well mixed.

Pour boiling water over the noodles and soak for 5 mins. Heat the oil in a non-stick wok, add the ginger with the vegetables and chilli and stir-fry for 5 mins or more until the veg have softened, but still have some bite.

Drain the noodles and add to the pan with the hoisin. Toss well adding a little extra water if necessary to moisten, then toss through the basil leaves.

Enjoy!



Useless Facts

111,111,111 x 111,111,111 = 12,345,678,987,654,321

Statues in parks: If the horse has both front legs in the air, the person died in battle; if the horse has one front leg in the air, the person died as a result of wounds received in battle; if the horse has all four legs on the ground, the person died of natural causes.

The expression 'to get fired' comes from long ago Clans that wanted to get rid of unwanted people, so they would burn their houses instead of killing them, creating the term 'Got fired'.

"I am." is the shortest complete sentence in the English language.










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