Woodlands Fitness Centre

The Woodlands newsletter: Monday 5th April 2021

Monday 5th April 2021

Hi,

Only 7 days to go.

Cases have dropped to 2,297 cases a day (from 60,000+ a few weeks ago), deaths have dropped by nearly 44% and hospital admissions have dropped by over 23% to 273 a day. As at the 3rd April, over 31 million people have been vaccinated.

So what have we got in store for you this week? The first article is about ways to maintain weight loss. People often achieve their weight loss goals, relax a bit too much, and pile it back on again. You've got to sustain that weight loss.

The second article is about resistance training for muscle building. Because resistance training is important when trying to build muscle and lose fat. The older you get, the harder it is to maintain the muscle you have and also to build more, so regular resistance training is essential.

The exercise of the week is a kettlebell Romanian Deadlift


The recipe of the week: Slow cooker honey mustard chicken thighs. It's very simple and very delicious. Not vegan friendly.

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


Ways to Maintain Weight Loss

Unfortunately, many people who lose weight end up gaining it back.

In fact, only about 20% of dieters who start off overweight end up successfully losing weight and keeping it off in the long term.

However, don't let this discourage you. There are a number of scientifically proven ways you can keep the weight off, ranging from exercising to controlling stress.

I have numerous strategies to help you to tip the statistics in your favour and maintain your hard-won weight loss.

Why People Regain Weight?

There are a few common reasons why people gain back the weight they lose. They are mostly related to unrealistic expectations and feelings of deprivation.

Restrictive diets:

Extreme calorie restriction may slow your metabolism and shift your appetite-regulating hormones, which are both factors that contribute to weight regain.

Wrong mindset:

When you think of a diet as a quick fix, rather than a long-term solution to better your health, you will be more likely to give up and gain back the weight you lost.

Lack of sustainable habits:

Many diets are based on willpower rather than habits you can incorporate into your daily life. They focus on rules rather than lifestyle changes, which may discourage you and prevent weight maintenance.

Many diets are too restrictive with requirements that are difficult to keep up with. Additionally, many people don't have the right mindset before starting a diet, which may lead to weight regain.

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


Resistance Training for Muscle Building

Resistance training is important when trying to build muscle and lose fat. The older you get, the harder it is to maintain the muscle you have and also to build more, so regular resistance training is essential.

This means at least two resistance training sessions that focus on all major muscle groups per week on non-consecutive days, because your muscles need time to heal between workouts.

Include exercises that work the hips, legs, arms, shoulders, chest, back and abdominal muscles. If you're going to work out on two consecutive days, work different muscles each day, to minimize the risk of injury.

The right mix of diet and exercise will help you lose more fat and less muscle as you lose weight. Any weight lost through dieting will consist of about 25 percent muscle if you don't do resistance training workouts.

A study published in Diabetes Care in 2010 noted that a combination of resistance training and a high-protein diet during weight loss can help improve body composition and weight loss better than a lower-protein diet, with or without resistance training.

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


*Exercise of the week: Kettlebell Romanian Deadlift

This is another great deadlift variation for anyone just getting started—plus it's super convenient for those who don't have much equipment.

Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell by the handle with both hands in front of 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. Touch the bottom of the kettlebell to the floor.

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

Pause at the top and squeeze your glutes. 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: Slow cooker honey mustard chicken thighs


Ingredients:

1 tbsp butter
8 chicken thighs (or fillets if you prefer)
8 spring onions, cut into lengths
150ml chicken stock
1 tbsp Dijon mustard
2 tbsp honey
2 tbsp double cream or crème fraîche
100g frozen peas

Method:

Heat the slow cooker. Melt the butter in a frying pan and quickly brown the chicken thighs all over.

Make sure the skin picks up plenty of colour.

Season, then put them in the slow cooker.

Brown the spring onions and add them to the slow cooker as well.

Add the stock, mustard and honey and cook on low for 4 hrs.

Stir in the cream or crème fraîche and peas, then cook for a further 15 mins with the lid off.

Re-crisp up the chicken skin under the grill, if you like.

Enjoy.



Useless Facts

The following sentence: 'A rough-coated, dough-faced, thoughtful ploughman strode through the streets of Scarborough; after falling into a slough, he coughed and hiccoughed.' Contains the nine different pronunciations of "ough" in the English Language.

The verb "cleave" is the only English word with two synonyms which are antonyms of each other: adhere and separate.

The only 15-letter word that can be spelled without repeating a letter is uncopyrightable.

The shape of plant collenchyma's cells and the shape of the bubbles in beer foam are the same - they are orthotetrachidecahedrons.







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