Woodlands Fitness Centre

The Woodlands newsletter: Monday 24th May 2021

Saturday 29th May 2021

Hi,

Right then, just so you don't need to scroll through pages of incessant rambling, I'll start with Monday's Bank Holiday opening times; 8am to 2pm.

The first article answers this annoying question: "Can you lose 10 Ib in a week?" The simple is as follows: yes. But it won't be quality weight loss and I really wouldn't recommend it.

The next article is about histamine intolerances. While they may vary, some common reactions associated with this intolerance include headaches or migraines, fatigue, hives, nausea and vomiting. The article will list foods to avoid and foods you should try to eat more of.

The recipe of the week is a sausage & bean casserole. It contains chorizo and who doesn't like chorizo?

The exercise of the week is a kettlebell swing.
I hope all of the above makes sense but if you have any questions please come and ask me.

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 Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* We offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

We have a 5.15pm Group on Monday, Wednesday and Friday!

We have added a second Group class to Sunday morning to accommodate the increasing demand

Classes / Group training sessions are now strictly limited to 6 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach - so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:

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

Group Training membership prices:

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 Packages:

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 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£112)

4 weeks x 2 per week
8 x 45 mins: £125 (£147)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

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 time periods listed above.

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


Can you lose 10 Ib in a week?

I sometimes get asked how to lose 10 Ibs in 1 week. I'm not always sure what it is about 10 Ibs.

Or why it has to be lost so quickly?

What were you doing last week that stopped you losing weight over 2 weeks?

Healthy weight loss is usually 1-2 pounds per week. This is sustainable - so 10 Ibs could be lost in 6-7 weeks. And you'll probably keep the weight off if you lose it slowly. But if you do manage to lose 10 Ibs in 1 week, what happens in week 2? Do you just go back to normal and hope the weight stays off? No! That weight is coming back.

Probably with vengeance!

But let's say you're dead set on the idea and I can't talk you out of it, losing 10 pounds in 1 week is risky and should not be done often (and ideally with the approval of your doctor). To lose 10 pounds of pure fat in one week, you'll need a 35,000 calorie deficit, which is 5,000 calories more than you consume each day - equivalent to nearly 8 solid hours of burpees.

You'd need to restrict your diet to small portions of nutritious yet low-calorie foods and significantly increasing your aerobic exercise with resistance training, interval training and other vigorous activities. Chances are you'll lose fat, muscle and water. The exact ratios are hard to estimate - but if you lose 1/3 fat, 1/3 muscle and 1/3 water, you'd need a 1,952 calorie deficit per day. This is more achievable, but the results wouldn't be particularly desirable: you'll have lost approx 3-4 Ibs of fat, 3-4 Ibs of water and 3-4 Ibs of muscle.

Although there are numerous variables, including your starting weight, lifestyle, fitness levels etc, you should realistically expect to lose around 1-2 Ibs per week.

If you're considering a rapid weight loss plan, try to reverse engineer how the plan will deliver the results you're promised.

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


Do you have a histamine intolerance?

A histamine intolerance is not a sensitivity to histamine, but an indication that you've developed too much of it.

Histamine is a chemical responsible for a few major functions:

Communicates messages to your brain
Triggers release of stomach acid to help digestion
Releases after injury or allergic reaction as part of your immune response

When histamine levels get too high or when it can't break down properly, it can affect your normal bodily functions.

Symptoms of histamine intolerance:
Histamine is associated with common allergic responses and symptoms. Many of these are similar to those from a histamine intolerance.

While they may vary, some common reactions associated with this intolerance include:

Headaches or migraines
Nasal congestion or sinus issues
Fatigue
Hives
Digestive issues
Irregular menstrual cycle
Nausea
Vomiting

And in more severe cases of histamine intolerance, you may experience:

Abdominal cramping
Tissue swelling
High blood pressure
Irregular heart rate
Anxiety
Difficulty regulating body temperature
Dizziness

What causes high histamine levels?

You naturally produce histamine along with the enzyme diamine oxidase (DAO). DAO is responsible for breaking down histamine that you take in from foods. If you develop a DAO deficiency and are unable to break down histamine, you could develop an intolerance.

Some reasons your DAO enzyme levels could be affected include:

Medications that block DAO functions or prevent production
Gastrointestinal disorders, such as leaky gut syndrome and inflammatory bowel disease

Histamine-rich foods that cause DAO enzymes to function improperly
Foods that block DAO enzymes or trigger histamine release
Bacterial overgrowth is another contributing factor for developing a histamine intolerance. Bacteria grows when food isn't digested properly, causing histamine overproduction. Normal levels of DAO enzymes can't break down the increased levels of histamine in your body, causing a reaction.

What foods should you avoid?

You can, up to an extent, control histamine levels with diet. A healthy diet contains moderate levels of histamine. However, there are some foods high in histamine that can trigger inflammatory reactions and other negative symptoms.

Foods high in histamine include:

Alcohol and other fermented beverages
Fermented foods and dairy products, such as yogurt and sauerkraut
Dried fruits
Avocados
Eggplant
Spinach
Processed or smoked meats
Shellfish
Aged cheese

There are also a number of foods that trigger histamine release in the body, such as:

Alcohol
Bananas
Tomatoes
Wheat germ
Beans
Papaya
Chocolate
Citrus fruits
Nuts, specifically walnuts, cashews and peanuts
Food dyes and other additives

Foods that block DAO production include:

Alcohol
Black tea
Mate tea
Green tea
Energy drinks

What foods should you eat?

If you have a histamine intolerance, incorporating low-histamine foods into your diet can help reduce symptoms. There's no such thing as a histamine-free diet. Consult with a dietician before you eliminate foods from your diet.

Some foods that are low in histamine include:

Fresh meat and freshly caught fish
Non-citrus fruits
Eggs
Gluten-free grains, such as quinoa and rice
Dairy substitutes, such as coconut milk and almond milk
Fresh vegetables except tomatoes, avocados, spinach, and eggplant
Cooking oils, such as olive oil

How do you diagnose a histamine intolerance?

Before reaching a diagnosis, your doctor will eliminate other possible disorders or allergies that cause similar symptoms. A doctor may also suggest following an elimination diet for 14 to 30 days. This diet requires you to remove any foods high in histamine or histamine triggers, and slowly reintroduce them to watch for new reactions.

Your doctor might also take a blood sample to analyse if you have a DAO deficiency.

Histamine intolerance can cause uncomfortable symptoms, but it can be treated with a low-histamine diet. Ideally, you need to take expert advice, as histamine intolerance symptoms are similar to other allergens, disorders, or infections. If you think you might have an intolerance or are experiencing irregular symptoms, talk with your doctor.

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


Exercise of the week: Kettlebell Swing

The basic kettlebell swing is one of the best ballistic moves you can add into a routine.

The kettlebell swing is a power-packed move that your hamstrings will feel for days, and it has multiple uses: It'll get your metabolism up, and it trains your upper and mid-back more than you may think, too.

Stand with an athletic stance, a kettlebell just in front of you.

Grasp the kettlebell with both hands, then lift your hips enough to swing the bell back between your legs.

Keep your core tight and aim to keep your back flat as you do this; don't round your back.

From that loaded position, explode your hips forward, squeezing your glutes and propelling your arms straight out in front of you, "swinging" the kettlebell to about eye level. Your torso should stay rigid once the kettlebell is at eye level.

Let the kettlebell's momentum take it back downward, then, as it descends toward you, push your hips back for another swing.

That's 1 rep.

Do 3 sets of 12 to 15.

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


Recipe of the week: Sausage & bean casserole

Ingredients:

2 tbsp olive or rapeseed oil
1 onion, finely chopped
2 medium sticks celery, finely chopped
1 yellow pepper, chopped
1 red pepper, chopped
6 cooking chorizo sausages (about 400g)
6 pork sausages (about 400g)
3 fat garlic cloves, chopped
1 ½ tsp sweet smoked paprika
½ tsp ground cumin
1 tbsp dried thyme
125ml white wine
2 x 400g cans cherry tomatoes or chopped tomatoes
2 sprigs fresh thyme
1 chicken stock cube
1 x 400g can aduki beans, drained and rinsed
1 bunch chives, snipped (optional)

Method:
Heat 2 tbsp olive or rapeseed oil in a large heavy-based pan.

Add 1 finely chopped onion and cook gently for 5 minutes.

Add 2 finely chopped medium celery sticks, 1 chopped yellow pepper and 1 chopped red pepper and cook for a further 5 mins.

Add 6 chorizo sausages and 6 pork sausages and fry for 5 minutes.

Stir in 3 chopped garlic cloves, 1 ½ tsp sweet smoked paprika, ½ tsp ground cumin and 1 tbsp dried thyme and continue cooking for 1 - 2 mins or until the aromas are released.

Pour in 125ml white wine and use a wooden spoon to remove any residue stuck to the pan.

Add two 400g cans of tomatoes, and 2 sprigs of fresh thyme and bring to a simmer. Crumble in the chicken stock cube and stir.

Cook for 40 minutes. Stir in a 400g drained and rinsed can of aduki beans and cook for a further five minutes.

Remove the thyme sprigs, season with black pepper and stir through some snipped chives, if using. Serve.

Enjoy!


Useless Facts


2,000 pounds of space dust and other space debris fall on the Earth every day.

Each month, there is at least one report of UFOs from each province of Canada.

40,000 Americans are injured by toilets each year.

You can be fined up to $1,000 for whistling on Sunday in Salt Lake City, Utah.







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