Woodlands Fitness Centre

The Woodlands newsletter: Monday 3rd May 2021

Sunday 2nd May 2021

Hello,

Right, before I forget, there's a Bank Holiday today. We're open 8am to 2pm. There will be a supervised gym session / a class outside at 9.30am.

The first article discussed calories from proteins, carbs and fats. Is There a Difference? Generally speaking, it's calories that matter and weight loss / fat loss can't be achieved without a calorie deficit. However, the type of protein, carb, and fat must be considered as well as how the body processes them.

The exercise of the week is the behind-the-neck bicep curl. This is a rare exercise and anybody unfamiliar with the move will think you're making a pigs ear of a lat pulldown and/or a contender for a gym failz compilation. However, it is a great exercise and well worth a try.

The recipe of the week is a chickpea Noodle Soup. Yes, chickpea. Not chicken. Look, I know you're not all down with the whole vegan thing but let's show some love and compassion for those lentil botherers.

Oh, and here's a link to the Woodlands newsletter for Monday 26th April 2021:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=26174

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


SPECIAL OFFERS

Here are our latest special offers:

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

Please note the 2-4-1 membership has now ended.


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



Calories from Proteins, Carbs, and Fats: Is There a Difference?

Regarding the first law of thermodynamics, a calorie is a calorie. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. Energy can be neither created nor destroyed. It can only be transformed.

Here's a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. The past work of Rubner and Atwater is the standard used today. Using a bomb calorimeter to measure the heat of combustion of various proteins, carbs, and fats, they determined the energy density of dietary protein = 4.1 calories/gram, carbs = 4.1 calories/gram, and fat = 9.3 calories.

Rounded off, it is 4 calories/gram of protein, 4 calories/grams of carbs, and 9 calories/gram of fat that we currently use (and why many panic when they see fat is more than double in potency).

Past thinking was to eat .7 to 1.0 grams of protein per pound of body weight, load up on the carbs for energy, and minimize the fat.

After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake.

But it's not that simple.

It never really is, is it?

The type of protein, carb, and fat must be considered as well as how the body processes them.

More next week....

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


8 x 8

Yes, it's 64.

Well done.

End of article.

Actually, no. I was joking.

This article is about Vince Gironda's 8 x 8 system, which is an outstanding method of training because it allows you to hit every body part three times a week in a short amount of time. It also introduces a different progression method that 99% of trainees have probably never tried.

The basics are simple:

Perform 8 sets of 8 reps per body part. The progression is where it gets interesting. Instead of simply adding more weight to the bar, you reduce rest times. You start with 45 or 60 seconds of rest between sets and every time you successfully get all 8 reps for all 8 sets, you cut the rest period by 5 seconds.

The starting weight should be around 60% of your normal 8-rep maximum (that's assuming you normally rest a minute or two for 3-5 sets). The lowest you reduce your rest to is 15 seconds between sets (some may want to stop at 30). At that point, you'd add weight and start over.

You should steadily progress for about 6-8 weeks as this is a different type of overload than your body is used to. By the 8-week mark, some trainees can use 100% of their original 8-rep max for 8 sets of 8 with only 15-30 seconds rest between sets.

However, even if you manage to work your way back to 75% of your original 8-rep max, you're still doing a lot more work in a lot less time. The pump and the mind muscle connection is incredible and it's also easy on the joints.

8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development - it's purely for bodybuilding or "cosmetic" improvements. 8 sets of 8 will also help you get leaner. The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away.

It has been claimed that short rest periods trigger growth hormone release and muscle hypertrophy. If you are trying to maximize muscular hypertrophy, shorter rest periods should be employed since many lines of scientific research show that decreased rest periods trigger considerably greater growth hormone levels— providing a more anabolic environment that should boost muscle growth,

A training program with 30-second rest periods will elevate growth hormone levels to produce significantly larger muscle size. These results clearly demonstrate that the greater growth hormone levels triggered from shorter rest periods boost muscle size.

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


Exercise of the week: the behind-the-neck bicep curl

Attach a straight bar handle to the high pulley of a cable machine, grasp the handle in both hands,

Squeeze your shoulder blades together to lock your arm in place.

Squeeze your biceps and then curl the handle up toward the back of your neck, not allowing your elbow to point forward.

Hold the contraction for 1 to 2 seconds, then lower the weight slowly back down.

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


Recipe of the week: Chickpea Noodle Soup

Ingredients:

2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
1 cup thinly sliced celery (about 2 long stalks)
1 cup carrots, peeled and cut into thin rounds (2 medium or 4 small)
¼ teaspoon salt, more to taste
½ teaspoon ground turmeric
½ teaspoon curry powder (optional)
1 bay leaf
1 can chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
8 ounces spiral pasta
2 tablespoons chopped fresh flat-leaf parsley, plus extra for garnish
2 quarts (8 cups/64 ounces) vegetable broth
Freshly ground black pepper, to taste

Method:

Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the onion, celery, carrots and ¼ teaspoon salt. Cook, stirring often, until the onions are turning translucent and softening, about 5 to 7 minutes.

Add the turmeric and curry powder, if using, and stir constantly for about 30 seconds to wake up their flavours. Add the bay leaf, chickpeas, pasta, parsley and broth.

Raise the heat to high and bring the mixture to a simmer, then reduce heat to medium-low and continue simmering until the pasta is pleasantly tender, about 10 to 20 minutes.

Remove the pot from the heat and season generously with pepper. Add more salt, to taste, if necessary (I usually add another ¼ teaspoon). Serve while hot, with some extra parsley and pepper on top as garnish.

Once cool, store the soup in the refrigerator, covered, for up to 5 days.

Enjoy.


Useless Facts

Golf courses cover 4% of North America.

The average person will accidentally eat just under a pound of insects every year.

Until 1994, world maps and globes sold in Albania only had Albania on them.

The value of Pi was officially "rounded down" to 3.14 from 3.14159265359 on December 31, 1999.





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