Woodlands Fitness Centre

The Woodlands newsletter: Monday 21st June 2021

Monday 21st June 2021

Hi,

Why do you counting reps? Your muscles can't count. They understand tension and the amount of time they're under that tension. The first article explains time under tension and how to apply it to your training.

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: Single-leg squat touchdown to overhead press.

The recipe of the week is Spaghetti Bolognese.

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





Why You Should Stop Counting Reps

One of the biggest exercise myths is that a designated number of repetitions need to be performed in order to get specific results. For example, if you perform 1-3 reps of an exercise you are working on power, 3-5 is for strength, 8-12 is for building muscle, and 15+ is for endurance. I am often trying to debunk this myth.

The biggest issue with the above logic is that not all repetitions are created equal. There are drastic differences between leveraging the inertial properties of a mass to move it over a given distance versus attempting to minimize the inertial effects while moving a mass.

Think about a baseball pitcher throwing a ball. In order for the pitcher to get the ball to the catcher, he does not have to be in contact with the ball the entire time it travels to the catcher's glove. Essentially, he puts a large amount of force into the ball during the initial stages of the pitch. Then he releases the ball and there is no longer a challenge for his system to overcome in order to move the ball.

This same series of events can be seen by many gym-goers who are focused on simply moving the weight in order to accomplish a magical number of repetitions instead of focusing on actually challenging their muscular system.

We often think that flinging the weights around for a predetermined number of times is enough to get the results we want, but we forget that our body does not count reps, it just responds to the challenges and stresses placed upon it.

Another logical example of why the number of repetitions is not what causes our body to adapt is a "plank". How many reps of are ever performed?

Zero?

One?

Either way, if we are bought into the idea that the number of reps determines the adaptation then we would have to also believe that planks, or any isometric exercises for that matter, are only useful for "developing power". Hmm.

So if the number of reps is not determining factor, what is?

Time under tension.

In other words, the duration of time you generate tension with the challenged muscles while performing an exercise. In fact, time under tension was what initially brought about the entire repetition scheme in the first place.

The part that is often left out of the story, however, is the tempo or time taken to complete each stage of a repetition.

Without that tempo piece, what started out as an effective means by which to strategically challenge the muscular system has turned into a new sport of moving weights through space, with the emphasis being on the weight getting from point A to point B versus how it gets there.

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 (11 to 15)

Abs are made in the kitchen, not in the gym. Put simply, getting a six-pack starts in the kitchen. You can do thousands of ab crunches but if you're taking in too many calories you'll never see those abdominal muscles.

Reduction of body fat is the only way to uncover that hidden six pack. Eat a well balanced diet that includes lean proteins, vegetables, fruit and healthy fats.

This subject is explored later in our article: The 20 Most Weight-Loss-Friendly Foods on The Planet (11 to 15).

Here is a list of 11 to 15 (no 5 to 10 were in last week's newsletter) of the 20 most weight-loss-friendly foods on earth that are supported by science:

11. Avocados

Avocados are a unique fruit. While most fruits are high in carbs, avocados are loaded with healthy fats. They're particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What's more, Avocadoes are a perfect addition to vegetable salads, as studies show that their fat content can significantly increase carotenoid antioxidant absorption from the vegetables.

They also contain many important nutrients, including fiber and potassium.

Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It's often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term. Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

13. Nuts

Despite being high in fat, nuts are not as fattening as you would expect. They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

What's more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't. Just make sure not to go overboard, as they're still fairly high in calories.

If you tend to binge and eat massive amounts of nuts, it may be best to avoid them. Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

14. Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35).

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (36).

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet, you'll want to avoid grains, as they're high in carbs.

But there's otherwise nothing wrong with eating whole grains if you can tolerate them.

You should avoid refined grains if you're trying to lose weight. Choose whole grains instead — they're much higher in fiber and other nutrients.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning.

However, tolerance seems to build up in those who eat chili regularly.

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


Exercise of the week: Single-leg squat touchdown to overhead press

Place one hand on hip & a dumbbell in the other

Balance on one leg, with knee flexed slightly & aligned over
second & third toes

Draw abs in & activate glutes

Keeping opposite leg directly beside stance leg, slowly squat
down

Reach with the dumbbells towards stabilizing foot. Keep chest
up while lowering and maintain optimal alignment of lower
extremity

Lower down to the first point of compensation

Then, push through heel, activate & stand back upright until the
hip & knee are extended

Hold this balance position & press the dumbbell overhead

Lower weight back to chest & repeat

How can you make this harder?

Try it on a unstable surface

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


Recipe of the week: Spaghetti Bolognese recipe

Ingredients:

1 tbsp olive oil
4 rashers smoked streaky bacon, finely chopped
2 medium onions, finely chopped
2 carrots, trimmed and finely chopped
2 celery sticks, finely chopped
2 garlic cloves, finely chopped
2-3 sprigs rosemary, leaves picked and finely chopped
500g beef mince

For the Bolognese sauce:

2 x 400g tins plum tomatoes
small pack basil, leaves picked, ¾ finely chopped and the rest left whole for garnish
1 tsp dried oregano
2 fresh bay leaves
2 tbsp tomato purée
1 beef stock cube
1 red chilli, deseeded and finely chopped (optional)
125ml red wine
6 cherry tomatoes, sliced in half

To season and serve:

75g parmesan, grated, plus extra to serve
400g spaghetti
crusty bread, to serve (optional)

Method:

Put a large saucepan on a medium heat and add 1 tbsp olive oil.
Add 4 finely chopped bacon rashers and fry for 10 mins until golden and crisp.

Reduce the heat and add the 2 onions, 2 carrots, 2 celery sticks, 2 garlic cloves and the leaves from 2-3 sprigs rosemary, all finely chopped, then fry for 10 mins.

Stir the veg often until it softens.

Increase the heat to medium-high, add 500g beef mince and cook stirring for 3-4 mins until the meat is browned all over.

Add 2 tins plum tomatoes, the finely chopped leaves from ¾ small pack basil, 1 tsp dried oregano, 2 bay leaves, 2 tbsp tomato purée, 1 beef stock cube, 1 deseeded and finely chopped red chilli (if using), 125ml red wine and 6 halved cherry tomatoes.

Stir with a wooden spoon, breaking up the plum tomatoes.

Bring to the boil, reduce to a gentle simmer and cover with a lid.

Cook for 1 hr 15 mins stirring occasionally, until you have a rich, thick sauce.

Add the 75g grated parmesan, check the seasoning and stir.

When the Bolognese is nearly finished, cook 400g spaghetti following the pack instructions.

Drain the spaghetti and stir into the Bolognese sauce.

Serve with more grated parmesan, the remaining basil leaves and crusty bread, if you like.

Enjoy!


Useless Facts

There are 293 ways to make change for a dollar.

The world record for spitting a watermelon seed is 65 feet 4 inches.

In the Philippine jungle, the yo-yo was first used as a weapon.

Duelling is legal in Paraguay as long as both parties are registered blood donors.


































































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