Woodlands Fitness Centre

The Woodlands newsletter: Monday 15th March 2021

Monday 15th March 2021

Hi,

Only 28 days to go. 4 weeks. Not long.

Cases have dropped to just over 5,000 cases a day (from 60,000+ a few weeks ago), deaths have dropped by nearly 30% and hospital admissions have dropped by nearly 27%. As at the 14th March, more than 24 million people have been vaccinated. That's nearly a third of the UK population.

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

The second article is about using your hand as a portion guide. If, like me, you hate weighing food then using your hand as a portion control guide might be beneficial.

The exercise of the week is a Romanian (Stiff-Leg) Deadlift and the recipe of the week is 'Perfect' roast beef. You'll have to let me know how perfect it is. It's a pretty bold claim, isn't it? Perfect.

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


SPECIAL OFFERS

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 3)

So - to lose weight without cardio (or exercise) all you need to do is work out your caloric intake. Use a calculator to subtract from the calories you'd need to maintain weight. Count each and every calorie that you consume each day and don't cheat. The weight will start to come off. Working out will make the process faster and easier as you can eat more calories - because you're burning them through exercise.

Speaking of exercise...

Lift Weight:

If you're trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compound lifts stress the central nervous system and heighten your metabolic rate. The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.

Increase Reps. Reduce Rest Periods:

If you want to cut and/or lose weight without cardio you could try dropping your rest periods down and increasing the volume, which will provide a cardio-style workout just from lifting. Switching between upper body and lower body lifts and cutting down on rest during your workout in a circuit-style fashion will help spread out fatigue and force your body into the aerobic energy system.

It takes two minutes for the aerobic system to start working, so drop the weight slightly and perform sets that last around 45 seconds. For example, perform a workout such as:

5 x 10 Deadlifts
5 x 10 Squats
5 x 10 Overhead Press
5 x 10 Pull Ups

To maintain a successful cutting period without ever hitting the treadmill, all you have to do is cut down on your caloric intake whilst changing how you approach your weight sessions.

By increasing the volume and decreasing rest periods alongside your decrease in calories, you'll start burning fat - but make sure you consume adequate protein to avoid muscle breakdown and keep building lean mass.

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


Use Your Hands as a Portion Control Guide

Another way to gauge appropriate portion size without any measuring tools is by simply using your hands.

As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands.

A rough guide for each meal is:

High-protein foods: A palm-sized serving for women and two palm-sized portions for men — such as meat, fish, poultry and beans

Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men

High-carb foods: One cupped-hand portion for women and two for men — such as whole grains and starchy vegetables

High-fat foods: One thumb-sized portion for women and two for men — such as butter, oils and nuts

So, your hands can be a helpful guide for portion sizes. Different food groups correspond to various shapes and parts of your hands.

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


Exercise of the week: Romanian (Stiff-Leg) Deadlift

Before getting fancy, master a basic deadlift like this one. Proper form here will make the other versions easier to nail and let you reap the muscle-building benefits without accidentally injuring yourself.

Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand at your thighs.

Hinge at your hips, bending slightly at your knees. Push your butt way back and keep your back flat. Your torso should be almost parallel to the floor, and the weights should reach your shins.

Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.

Pause at the top and squeeze your butt. This is 1 rep.

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


Recipe of the week: Perfect roast beef

Ingredients:

1.5 kg topside of beef
2 medium onions
2 carrots
2 sticks celery
1 bulb of garlic
1 bunch of mixed fresh herbs: thyme, rosemary, bay, sage
Olive oil

Method:

Remove the beef from the fridge 30 minutes before you want to cook it, to let it come up to room temperature.

Preheat the oven to 240°C/475°F/ gas 9.

Wash and roughly chop the vegetables - there's no need to peel them. Break the garlic bulb into cloves, leaving them unpeeled.

Pile all the vegetables, garlic and herbs into the middle of a large roasting tray and drizzle with oil.

Drizzle the beef with oil and season well with sea salt and black pepper, then rub all over the meat. Place the beef on top of the vegetables.

Place the tray in the oven, then turn the heat down immediately to 200°C/400°F/gas 6 and cook for 1 hour for medium beef. If you prefer it medium-rare, take it out 5 to 10 minutes earlier. For well done, leave it in for another 10 to 15 minutes.

If you're doing roast potatoes and veggies, this is the time to crack on with them - get them into the oven for the last 45 minutes of cooking.
Baste the beef halfway through cooking and if the veg look dry, add a splash of water to the tray to stop them from burning.

When the beef is cooked to your liking, take the tray out of the oven and transfer the beef to a board to rest for 15 minutes or so. Cover it with a layer of tin foil and a tea towel and leave aside while you make your gravy, horseradish sauce and Yorkshire puddings.

Enjoy!



Useless Facts

The name Jeep came from the abbreviation used in the army. G.P. for 'General Purpose' vehicle.

The Pentagon, in Arlington, Virginia, has twice as many bathrooms as is necessary, because when it was built in the 1940s, the state of Virginia still had segregation laws requiring separate toilet facilities for blacks and whites.

The cruise liner, Queen Elizabeth II, moves only six inches for each gallon of diesel that it burns.

If you have three quarters, four dimes, and four pennies, you have $1.19, the largest amount of money in coins without being able to make change for a dollar.







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