Woodlands Fitness Centre

The Woodlands newsletter: Monday 12th April 2021

Saturday 10th April 2021

Hi,

So here we are. Again. The last week of the third lockdown. After more than a year of uncertainty. The final week of Zoom classes.

Like I wrote in July 2020, we haven't made any radical changes to the gym because 1) if it ain't broke, don't fix it and 2) we didn't know what the post-lockdown requirements would be. But we have redecorated, bought some new things and got even more little bit carried away with aluminium treadplate.

Regarding classes, these will be outside, either in the car park or we now have a lovely stretch of grass. Please also speak to me about the supervised gym sessions, workout programs and/or personal training.

The first article is about eating lots of protein. Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger.

The next article is about whether you should you do cardio to reduce body fat. Some people think it's all about the cardio. It is not all about the cardio.

This week's recipe of the week is a Vegan Thai Peanut Ramen.


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



Eat Lots of Protein

Eating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness.

Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. Protein has also been shown to reduce levels of hormones that increase hunger.

Protein's effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance.

Furthermore, protein requires a significant amount of energy for your body to break down. Therefore, eating it regularly may increase the number of calories you burn during the day.

Based on several studies, it appears that protein's effects on metabolism and appetite are most prominent when about 30% of calories are consumed from protein. This is 150 grams of protein on a 2,000 calorie diet.

Protein may benefit weight maintenance by promoting fullness, increasing metabolism and reducing your total calorie intake.

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


Should you do Cardio to Reduce Body Fat?

Although you don't want to do too much cardio when you're trying to gain weight in the form of muscle, you'll get better fat loss results if you increase your cardio when trying to lose weight.

Cardio is important for burning fat. If you're short on time for cardio workouts, you may want to give high-intensity interval training a try.

This involves short, 20 to 40 second bursts of high-intensity exercise - during which it is impossible to talk (yes, you know who you are!) - followed by longer intervals (about 50% to 200% of work period)of moderate intensity exercise.

Repeat these intervals eight to 10 times, depending on your fitness level.

This type of workout helps reduce fat and helps increase fitness in a shorter time than a workout with a steadier intensity level.

To burn fat, you should aim for about 30 minutes per day of high-intensity exercise or about 60 minutes per day of moderate-intensity exercise, but you shouldn't do these HIIT workouts more than once or twice per week or you could increase your risk for injury - and you should only do them periodically - not as a regular workout throughout the year.

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


Exercise of the week: Single-Leg Deadlift

While you'll likely be lifting lighter loads with a single-leg deadlift than with a traditional one, you'll be challenging your muscles in different ways. For one, your hip and core muscles have to really fire in order to keep your body stable and maintain your balance on one leg.

With single-leg deadlifts, holding two dumbbells can be easier on your balance than holding one.

A more advanced progression would be the single-leg contralateral deadlift, where you hold one dumbbell on the opposite side that's doing the work.

Stand with your feet together, holding a dumbbell in each hand in front of your legs. This is the starting position.

Shift your weight to your right leg, and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.

Keep your back flat. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight a few inches off the ground. (If your hamstrings are tight, you may not be able to lift your leg as high.)

Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Bring your left leg back down to meet your right, but try to keep the majority of weight in your right foot.

Pause there and squeeze your glute. That's 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: Vegan Thai Peanut Ramen

Ingredients:

Thai Peanut Ramen:

•2 tsp coconut oil or other oil
•2-3 garlic cloves minced
•approx. 1 tsp ginger finely grated
•1 tbsp thai curry paste
•3-4 cups vegetable broth
•1 14 oz can coconut milk full-fat, 400ml
•1/3 cup peanut butter 80ml, or more to taste
•2 tbsp soy sauce or tamari
•1 tbsp agave syrup or other sweetener, to taste
•squeeze of lime juice optional
•1 tsp jalapeño chili spice or to taste
•8,8 oz ramen noodles 250g

Tofu & Mushrooms:

•10,5 oz firm tofu 300g
•2 tsp cornstarch
•1/2 tsp turmeric optional
•2 tbsp peanut oil or other oil
•12,4 oz mushrooms 350g, sliced
•1 tbsp soy sauce or tamari
•other vegetables of choice


To serve (optional)
•toasted peanuts
•sesame
•fresh spring onions, parsley or other herbs

Instructions:

Peanut coconut broth:

Heat the oil in a large saucepan. Roast the garlic and ginger briefly while stirring, about 1-2 minutes. Then add the curry paste and sauté briefly. (At this point, you can also add other vegetables, sauté and then cook.)

Pour in the coconut milk and broth and bring to a boil. Then stir in the peanut butter, soy sauce, agave syrup and jalapeño. Simmer the broth for about 10 minutes. Then add the ramen noodles and simmer for 5 minutes (or according to the packing instructions). (While the broth is cooking, prepare the tofu and the mushrooms.

Crispy tofu and mushrooms:

Drain the tofu, wrap in kitchen paper and squeeze. Then cut into cubes and optionally marinate with the turmeric and corn starch (then the tofu will be crispier).

Heat the peanut oil in two pans (or in one large pan). In one pan, fry the tofu until crispy from all sides. In the other pan fry the mushrooms until golden brown. Then add the mushrooms to the tofu, glaze with the soy sauce and stir to combine until evenly coated and nicely browned.

Serve your Thai peanut ramen with the crispy tofu and mushrooms. Sprinkle freshly chopped scallions, parsley, peanuts and sesame or any other toppings on top.


Useless Facts

A bull can inseminate 300 cows from one single ejaculation.

When a Hawaiian woman wears a flower over her left ear, it means that she is not available.

The "save" icon on Microsoft Word shows a floppy disk with the shutter on backwards.

The only nation whose name begins with an "A", but doesn't end in an "A" is Afghanistan.




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