Woodlands Fitness Centre

The Woodlands newsletter: Monday 17th May 2021

Sunday 16th May 2021

Hi,

Right then, we can start doing "classes" tomorrow. As you all know, we don't really do classes. We do group personal training. Sure, both classes and Group PT both have a group of people doing the same, or similar things, but that's where the similarities end.

The first article is a discussion of high carb/low fat or low carb/high protein diets. In summary, diets composed of high protein and/or low carbs are better than diets of high carbs and/or low fat.

The next article is about full body workouts. Most of our Group PT session are based on full body or upper/lower workouts. I see too many people starting off using body part splits from the glossy fitness magazines. I'd usually encourage our members to get better at big compound lifts like squats, deadlifts, presses and rows instead of focusing on lots of isolation movements.

The exercise of the week is the Svend Press. Grab a weight plate and give it a go.

The recipe of the week is a creamy chicken, bean & leek traybake. If you like chicken, cream, beans, leeks, trays and baking then 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.


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.


Group Personal Training

The same as 1-to-1 Personal Training but shared with up to 5 other people.

We offer 43 Group Personal Training each week.

We also 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 Group Personal Training:

http:www.woodlandsfitnessrowsley.co.uk/group-exercise

Group Personal Training 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


High Carb/Low Fat or Low Carb/High Protein?

There was a review conducted that evaluated studies comparing weight loss and energy expenditure in adults consuming high protein and/or low carbohydrate with low fat diets. This could be where all the support for low carb diets got its momentum.

The review analysed nine studies where diets composed of high protein and/or low carbs resulted in a 5.5 pound greater weight loss after twelve weeks as compared to diets of high carbs and/or low fat. However, neither macronutrient-specific differences in the availability of food energy nor changes in energy output could explain these differences in weight loss.

If a calorie is a calorie, then what other factors could account for the differences in weight loss between the two diets?

Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds.

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 each macronutrient as follows:

Protein = 4.1 calories/gram
Carbs = 4.1 calories/gram
Fat = 9.3 calories.

Rounded off, it is:

4 calories/gram of protein
4 calories/grams of carbs
9 calories/gram of fat

This is why many people panic when they see fat is more than double in calorific value.

Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur.

The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets.

Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets.

More next week...

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


Try full body workouts

Often full body workouts are best when you're looking for intense fat loss because they will allow you to workout with the greatest frequency, yet still have plenty of time left over to recover.

A full-body exercise uses a variety of muscle groups, rather than focusing on just one.

No exercise will work every muscle, but these exercises typically work across the upper body, lower body, and core.

For a full body, choose 1 exercise for each of the following movements:

Horizontal Push (ie DB chest press)

Horizontal Pull (ie Single arm row)

Vertical Push (a DB shoulder press)

Vertical Pull (ie lat pulldown)

Quad Dominant (barbell squat)

Hip/Hamstring Dominant (stiff leg deadlift)

Since you are going to have a reduced calorie intake when working toward fat loss, this means fewer reserves left over to recover, making it even more important that you watch the total volume you are doing.

If your workout includes a high number of sets, you are going to struggle to come back as strong with each session.

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


Exercise of the week: The Svend Press

Find a small weight that is easy to hold in front of your body for a protracted period of time. A dumbbell or kettlebell can work, but plates are best. Two plates are better than one, so that you can really concentrate on keeping them together with that squeezing motion we are here to develop.

Bring this weight up to your chest with your palms making contact and your fingers pointed out in front. Bring your scapulae together, brace your core and flare your chest. Raise your elbows, bringing your arms parallel with the ground.

Exhale, squeeze the weight, ideally crushing those two plates together. Push the weight out from your chest to full extension, so that it is held out in front. Hold this position for a couple of seconds, squeezing the weight throughout.

Really try to bring that contraction into your chest.

Inhale as you bring the weight back in, trying to keep as much tension as possible in the chest and between your hands throughout.
Repeat for your desired set and rep range, usually keeping to higher reps.

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


Recipe of the week: Creamy chicken, bean & leek traybake

Ingredients:

2 tbsp olive oil
8 chicken thighs
3 leeks, sliced into rounds
2 large garlic cloves, crushed
2 x 400g cans cannellini beans, drained and rinsed
500ml hot chicken stock
1½-2 tbsp wholegrain mustard
100g crème fraîche
1 large lemon, zested
crusty bread, to serve

Method:

Heat the oven to 200C/180C fan/gas 6. Heat the oil over a high heat in a large non-stick frying pan. Season the chicken thighs and fry, skin-side down, for 5 mins until golden and crisp. Transfer, skin-side up, to a large baking tray. (If you're doubling up this recipe, fry in batches and divide between two baking trays.)

Fry the leeks in the pan for 5 mins or until just softened. Add the garlic and fry for 1 min more. Stir in the beans, then spoon into the tray, or trays, around the chicken.

Pour the stock over the beans and season to taste. Roast for 20 mins, then remove from the oven and stir the mustard and crème fraîche through the beans.

Roast for 10-15 mins more, or until the chicken is cooked through. To freeze, leave to cool completely and transfer to large freezerproof bags.

Scatter the lemon zest over the chicken and serve with crusty bread to mop up the juices.

Enjoy.


Useless Facts

Between 25% and 33% of the population sneeze when exposed to light.

The most common name in world is Mohammed.

Mount Olympus Mons on Mars is three times the size of Mount Everest.

Most toilets flush in E flat.






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