Woodlands Fitness Centre

The Woodlands newsletter: Monday 31st May 2021

Monday 31st May 2021

Hi,

Right then, here we are with the latest Woodlands newsletter.

The first article is about hitting the weights. Too many think body transformation is about cardio. No.

If you're not already hitting the gym and racking up the weights, now's the time if fat loss is your goal. Even if you start small and work your way up to heavier weights, gaining muscle is going to put you on the fast-track to hitting that goal.

When it comes to exercise, you have to train with weights to increase lean mass. Fat is burned inside of your muscle cells. The bigger and more plentiful your muscle cells, the bigger your fat-burning furnace. Think about how much fuel a Range Rover will use than a Mini. In short, adding muscle increases the size of your fat-burning furnace. Dieting or exercising incorrectly decreases it.

The second article discusses whether you can lose weight fast. If the thought of reading is too overwhelming, let me summarise: No. There is no quick-fix, overnight answer to weight loss.

The recipe of the week is lentil curry. Why? Because lentils are good for you.

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:

The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to up to 4 sessions per week. Each session will be a proper personal training session.

Our Group Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own.

Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

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


Hit the weights

When it comes to weight loss, health and quality of life a little weight training can go a long way. Most people think that cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than lifting weights. But that isn't necessarily correct. Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size faster.

While cardiovascular exercise is a great way of burning the fat, adding a little strength training to your workouts will earn you extra calories every day. You'll even be burning extra calories while you're sleeping or sitting on the couch watching Eastenders.

Aerobic exercise may burn a few hundred extra calories but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week.

Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories. That's more than a Mars bar burned every single day.

Do not be disheartened if initially you seem to be staying at the same weight or gaining slightly. Muscle weighs more per square inch than fat, so whilst your weight might not be dropping very quickly, your clothes will feel baggier and you will see a healthier, slimmer and better toned you in the mirror. That's far more important than anything the scales have to say!

Weight training is just as suitable for women as it is for men. Many women are wary of weight training for fear that increased muscle means increased masculinity. This is not the case.

Testosterone is a very important factor in the development of muscle shape. As women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique.

Developing a little extra muscle can actually reduce the risk of injury. Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.

Weight training is an excellent way of combating several symptoms we all face as we get a little older. Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis.

Working your muscles can also inhibit the affects of sarcopenia, the age related loss of muscle mass, strength and function. After the age of thirty there is a loss of 3-5% of muscle mass per decade, making day to day tasks gradually harder to perform and slowing down metabolism - increasing the risk of weight gain.

Resistance training can greatly reduce a number of health risks. It has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.

Research shows that just two 15-20 minute sessions a week is enough to gain all the potential health benefits of strength training. Start slowly and work your way up. You can feel healthier and look better, which in turn will make you feel better about yourself and the benefits can last for the rest of your life.

Some people think that weight training is only for those youngsters, but it's not. Weight training will increase your metabolism, reduces body fat and reduces the risk of injury as you age.

Sarcopenia - the loss of muscle mass - occurs as a result of aging. After age 35 you will lose around 1% of your muscle mass annually unless you engage in regular physical activity to prevent it.

By engaging in regular resistance training and following a sound diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with age.

Health experts recommend that you engage in some of the resistance training that focuses on all major muscle groups a minimum of 2 times per week and up to 5 times per week depending upon your goals.

The key to successful weight training is:

1). Do it right - training with incorrect form will most certainly lead to injury - learn how to do it with an expert and get maximum results for your time.

2). Take it slow - start small and work up slowly with a plan. There is a right way to balance the amount of weight with the number of repetitions.

3). Stretch - muscle pulls are a result of poor stretching. As you age, it's common to lose range of motion. Stretching improves flexibility and range of motion, especially for those who sit at a desk all day.

4). Cardio training - all training should include a cardio program. Weight lifting with 3, 5 minute intervals of cardio in between sets will give you a full body workout and keep your heart rate elevated for maximum results.

5). Consistency - this is the key to success. Build your workout into your workday as an appointment that requires your full attention.

For more information please come and speak to me.


How can you lose weight fast?

If you've ever wondered how to lose fat fast, we need to get one thing straight: there's no quick-fix, overnight answer to weight loss.

No matter what diet pill, promotion, or fad is going around, weight loss doesn't occur in the blink of an eye. In order to burn body fat, you need to both eat a clean diet where you consume fewer calories than you burn during the day. And you need to workout. The problem is that some people believe all workouts are created equally. But they're not. They're really not.

Different workouts give you different results. If your goal is to increase your overall fitness level and work your heart, you want aerobic exercise. It's okay for that to be "low-impact" like walking, jogging, or swimming. But if your goal is to lose fat, you can't just jog at a steady pace every day and expect to see the pounds come off. You need to incorporate a different type of exercise: High Intensity Interval Training.

The majority of our classes are based around HIIT.

Why?

Because it works.

Fact.

If you're new to High Intensity Interval Training, or HIIT, it's a fairly simple concept: work harder, not longer. You exert maximum effort through quick, intense bursts of exercise followed by short recovery periods. These intervals get your heart rate up and burn more fat and calories in less time - and more effectively - than Low Impact Steady State exercise (LISS).

How do HIIT workouts burn fat better? Well, High Intensity Interval Training (HIIT) improves insulin sensitivity by anywhere from 23-58%. This is crucial because insulin sensitivity helps boost fat loss. If you become diabetic your body has more and more trouble losing fat.

HIIT increases post-exercise energy expenditure, also known as Excess Post-exercise Oxygen Consumption (E.P.O.C). After a good HIIT session, oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels. This translates into higher and longer post-exercise caloric burn.

HIIT may play an especially key role in decreasing abdominal fat stores—that visceral fat that surrounds the organs in your stomach, and coincidentally, the area so many of us struggle to lose weight around.

If you're struggling to lose excess weight and you feel like you've tried everything else—clean eating, consistent workouts, etc—it's time to consider HIIT training. No one can spot-reduce their way to flat abs overnight, but it is possible to burn more fat more efficiently by incorporating High Intensity Interval Training if you're currently just doing Low Intensity Steady State cardio or weight training.

Some of my favourite HIIT workouts utilize the Tabata method, which consists of 20 second intervals of all-out effort followed by 10 seconds of recovery, for eight cycles in a row. I've been teaching HIIT classes for years and have seen lots of my participants change their bodies and fitness level with consistent HIIT training. Yes it's intense, but if you ease into it and listen to your body, you really can boost your body's fat burning abilities.

For more information please come and speak to me.




Exercise of the week: Bear Crawls

How to do it:

Find a spot on the floor where you have around 10m of empty space

Go onto your hands and knees, with your weight on your palms and toes

Lift your knees off the ground and keep your back flat with a braced core

Move your right hand and left foot forward at the same time to start moving and vice-versa

Look ahead of you and keep your core braced

Why: because bear crawls smoke your core, shoulders and quads. It can also be used as a mobility aide or part of your warm-up. Win-win. And Chris Hemsworth does them and he's Thor.

For more information please come and speak to me.



Recipe of the week: Lentil curry

Ingredients:

1 tbsp olive oil
1 salad onion, sliced
2 garlic cloves, chopped
½ tsp turmeric powder
½ tsp cumin seeds
½ tsp mild curry powder
2 green cardamom pods
1 tbsp tomato purée
100g/3½oz canned lentils, rinsed and drained
50ml/2fl oz hot vegetable stock
50ml/2fl oz double cream
salt and freshly ground black pepper
2 hot ready-made chapatis

Method:

Heat the olive oil in a frying pan over a medium heat. Add the onions and garlic and fry for two minutes, until soft.

Add the spices and cook through for two more minutes.

Add the tomato purée, lentils, and vegetable stock. Bring to the boil, then reduce the heat to simmer for five minutes.

Add the cream and season with salt and freshly ground black pepper.

To serve, pour the lentil curry into a warm bowl with the warm chipattis served on a plate alongside.


Useless Facts

It takes about 142.18 licks to reach the centre of a Tootsie pop.

The serial number of the first MAC ever produced was 2001.

It is illegal to eat oranges while bathing in California.

If done perfectly, a rubix cube combination can be solved in 17 turns.

The average American butt is 14.9 inches long.





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