Woodlands Fitness Centre

The Woodlands newsletter: Monday 14th June 2021

Monday 14th June 2021

Hi,

The first article this week carries on from last week's article about Metabolic Training. You can build muscle and burning fat at the same time - if you implement the correct strategies.

The training methods in the article include supersets, circuits, speed, low rest and compound movements to combine traditional weight training and cardio.

The next article covers the next 5 of the 20 Most Weight-Loss-Friendly Foods on The Planet. Try to factor as many of these into your diet as possible.

The exercise of the week is the squat curl & press. This is another fantastic total body move.

The recipe of the week is a saag paneer curry. Saag paneer is a classic vegetarian Indian dish of cooked spinach studded with cubes of fried paneer cheese, authentic Indian spices such as garam masala and turmeric all combined with creamy yogurt.

I hope you enjoy this newsletter 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.

The 2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

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.


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




Metabolic Training Routines

Okay, you've suffered through the previous newsletter in which I described the particulars of Metabolic Training?

Let's get to the good stuff: three tried-and-true Metabolic Training strategies guaranteed to help strip away stubborn fat and heighten acid-buffering ability.

You can stick with one strategy for a given timeframe or periodise strategies from one week to the next. Regardless of what you decide to do, it's best to insert an "unloading microcycle" (one week of light weight) every fourth week or so to avoid the potential for overtraining.

During the unloading cycle, reduce the effort expended so you're not substantially challenging your muscles on the last few reps of each set (aim for about a 7 on an RPE scale of 1-10). As a general rule, limit Metabolic Training cycles to a maximum of about 8 weeks. Any longer and you risk compromising muscular gains.

Circuit Training:

Circuit training is probably the most popular Metabolic Training technique, and for good reason: it works! The energy cost of a circuit session has been estimated to be 7 kcal/kg/hr10. That equates to around 600 calories per hour for a typical 180-pound male. Not bad, huh?

Better yet, circuit training has been shown to have greater effects on the magnitude and duration of EPOC than traditional forms of strength training. You can burn hundreds of calories in a properly-executed circuit training workout.

Set up a series of exercise stations that work muscles in a push/pull fashion, starting with the upper body and proceeding to the lower body (i.e. chest, back, shoulders, biceps, triceps, quads, hamstrings, calves and abdominals).

Move from one exercise to the next with minimal rest (ideally less than 15 seconds). Perform three circuits in total. Don't pass out. Reap the rewards.

Sample Circuit (3 rounds):
Bent Over Barbell Row: 20 reps
Hang Clean: 20 reps
Front Barbell Squat: 20 reps
Push Press: 20 reps
Barbell Full Squat: 20 reps

Paired Set Training:

A superset is two exercises performed in succession without rest. One of the best metabolic supersets involves training agonist/antagonist muscle groups (i.e. back/chest, biceps/triceps, quads/hamstrings, etc). This technique, commonly known as paired-set training, has been shown to increase EPOC and result in greater total energy expenditure when compared to traditional strength training protocols.

Better yet, paired sets can actually increase muscle force output (strength) via a phenomenon called "reciprocal inhibition," and/or an increase in stored elastic energy in the muscle-tendon complex.

You should be able to maintain strength capacity on subsequent sets, allowing you to train at higher levels of intensity.

Set up agonist/antagonist stations so you are able to move quickly between exercises. Perform a set of the first exercise and then go directly to the second movement. Rest for approximately 30 seconds, and then perform two additional supersets.

Once you finish, quickly proceed to the next agonist/antagonist pairing (and so on) until all muscle groups have been worked.

Sample Paired Set Workout

Superset (3 rounds):
Barbell Incline Bench Press Medium-Grip: 15-20 reps
Seated Cable Rows: 15-20 reps

Superset (3 rounds):
Arnold Dumbbell Press: 15-20 reps
Wide-Grip Lat Pulldown: 15-20 reps

Superset (3 rounds):
Hack Squat: 15-20 reps
Lying Leg Curls: 15-20 reps

Superset (3 rounds):
Incline Dumbbell Curl: 15-20 reps
Triceps Pushdown: 15-20 reps

Superset (3 rounds):
Standing Calf Raises: 15-20 reps
Cable Crunch: 15-20 reps

Combo Training:

Combo training is a combination of resistance training and aerobic exercise. This is probably the most demanding of all the Metabolic Training techniques; it's sure to leave you physically drained by the end of your session.

That said: the results are worth it. I've used this extensively with private clients over the years and can attest that it skyrockets fat burning.

Perform a set of an exercise, follow it immediately with a short bout of moderate-intensity aerobics, and then repeat for another couple sets. For example, you may perform a set of leg presses, go straight to a 30-second set of jumping jacks, go back to a set of leg presses, then to jumping jacks, etc.

Once you perform three sets of an exercise, move to the next exercise as quickly as possible. On the downside, this form of Metabolic Training has the greatest potential to lead to overtraining, so use it judiciously!

Sample Combo Workout:

Superset (3 rounds):
Dumbbell Bench Press: 15-20 reps
Burpee: max reps in 30 sec.

Superset (3 rounds):
V-Bar Pulldown: 15-20 reps
Plank: 30 sec isometric hold.

Superset (3 rounds):
Kettlebell Thruster: 15-20 reps
Mountain Climbers: max reps in 30 sec.

Superset (3 rounds):
Front Barbell Squat: 15-20 reps
Step-up with Knee Raise: max reps in 30 sec.

Superset (3 rounds):
Leg Press: 15-20 reps
Jumping Jack: max reps in 30 sec.

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


The 20 Most Weight-Loss-Friendly Foods on The Planet (6 to 10)

Did you know that the type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.

If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you won't be able to work hard enough in the gym.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.

This subject is explored later in our article: The 20 Most Weight-Loss-Friendly Foods on The Planet (5 to 10).

Here is a list of 6 to 10 (no 1 to 5 were in last week's newsletter) of the 20 most weight-loss-friendly foods on earth that are supported by science:

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They're particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high-protein food. It's lean fish, meaning it's low in fat.

Tuna is popular among bodybuilders and fitness models (like Ben Pink!) who're on a cut, as it's a great way to increase protein intake while keeping total calories and fat low. If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

8. Beans and Legumes

Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it's important to prepare them properly. Beans and legumes are a good addition to your weight loss diet. They're both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

9. Soups

Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food, making a soup.

Eating the exact same food turned into a soup rather than as solid food will make people feel more satiated and eat significantly fewer calories. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

10. Cottage Cheese

Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It's also very satiating, making you feel full with a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning. Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

The next part of this list will be in next week's newsletter.

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


Exercise of the week: squat curl & press

Begin with both feet shoulder-width apart, with feet pointing
straight ahead & knees over second & third toes

Hold 2 dumbbells in hands at chest level (palms facing body)

Draw abs in & activate glutes

Perform a three-quarter squat, keeping lower extremity in
proper alignment

Before any compensation occurs, activate glutes & stand to a
fully upright position

Once stabilized, press the dumbbells overhead until both arms
are fully extended, with palms facing away

Slowly return the dumbbells back to the chest & repeat

How can you make this exercise harder?

Alternating-arm
Single-arm

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


Recipe of the week: Saag paneer recipe

Ingredients:

1 tbsp vegetable oil
200g (7oz) paneer, cubed
2 garlic cloves, crushed
1 tbsp grated ginger
1 tsp garam masala
1/4 tsp turmeric
1 tsp tomato purée
300g (10oz) spinach leaves
4 tbsp yogurt

Method:

Heat the oil in a non-stick frying pan. Then add the paneer and cook for 3-5 minutes, turning often, until golden brown all over.

Add the garlic, ginger, garam masala, turmeric and tomato purée to the pan and cook for 2 minutes, until the paneer is well coated.

Add the spinach leaves and cook for a couple of minutes until beginning to wilt. Stir in the yogurt, a tbsp at a time, and cook until the spinach is soft.

Serve this wonderfully velvety curry with some basmati rice and tangy chutney.

Enjoy!


Useless Facts

There's a systematic lull in conversation every 7 minutes.

The buzz from an electric razor in America plays in the key of B flat; Key of G in England.

There are 1,575 steps from the ground floor to the top of the Empire State building.

The world's record for keeping a Lifesaver in the mouth with the hole intact is 7 hrs 10 min.





































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