Woodlands Fitness Centre

The Woodlands newsletter: Monday 28th June 2021

Monday 28th June 2021

Hi,

The first article is about the right way to lose fat. This is the first part of this article. It's too long for a newsletter and gives you something to look forward to for next week.

The next article covers the last 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, curl- press.

The recipe of the week: Super-quick fish curry.

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




What Is The Right Way To Lose Fat (part 1)?

People regularly ask me about what Is The Right Way To Lose Fat and What should they Eat.

The goal of any weight loss, pound-shedding, "trimming," or whatever-you-label-it program is to lose body FAT.

How much overall body weight you lose is irrelevant. As such, you should get rid of your weight scale. Or put it in the shed. Or the loft. You only need to focus on your body composition: the fat to muscle ratio.

There's so much nonsense floating around out there so it's no wonder so many of you are confused. Which one is the easiest to follow? Which one is financially affordable? Which one is the most effective? Ultimately, which one will help you to lose fat?

I'm a personal trainer, not a dietician, so I cannot offer you specific advice on what you should be consuming. However, next week I will provide you with a list of the 20 most weight-loss-friendly foods on the planet. In this newsletter and next week's newsletter I will outline some of the most recent issues and arguments in the fat loss world, such as:

Is it simply creating a calorie deficit, so your body is forced to tap into adipose fat?

Is a calorie a calorie regardless if it comes from protein, carbohydrate, or fat?

Regarding the last question, what is better: a high carb/low fat or a low carb/high protein diet?

What about the glycemic content of carbs and blood sugar levels?

There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). We all know this. But what guarantees the weight loss to be fat only? Consider these facts:

It is a long-standing fact that a pound of fat equals 3,500 calories.

A pound of muscle equals only 600 calories.

People with a higher percent of body fat will lose more fat and retain more muscle with a 4). significant calorie deficit.

People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit.

Let's do some math. A 500 calorie deficit per day over one week could result in two outcomes:

1). A loss of one pound of fat (3,500/3,500 calories = 1)

2). A loss of nearly six pounds of muscle (3,500/600 calories = 5.8).

The loss of muscle is not desirable. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level.

If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. As you become leaner - or if you are relatively lean to begin with - the calorie deficit needs to be adjusted to preserve lean tissue.

This also explains why it is so difficult to shed those elusive few pounds to get completely "ripped."

A Moderate Caloric Deficit - 20% of your daily calorie allowance - is the best choice for losing weight successfully. You'll end up maximizing fat loss, minimizing muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

I'm sure all of the above makes sense but if you have any questions please come and ask me. This article is continued next week.

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 (16 to 20)

You won't achieve the desired goals without adequate nutrition and recovery time. The correct diet is a must.

Aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.

This subject is explored later in our article: The 20 Most Weight-Loss-Friendly Foods on The Planet (16 to 20).

Here is a list of 11 to 15 (no 16 to 20 were in last week's newsletter) of the 20 most weight-loss-friendly foods on earth that are supported by science:

16. Fruit

Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't.

Of course, correlation does not equal causation, so these studies don't prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

Though fruits contain some sugar, you can easily include them on a weight loss diet. They're high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (43).

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It's worth a try if you're want to lose weight.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.

Because of its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss.

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

19. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

What's more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat.

Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

It's not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides.

Extra virgin olive oil is worth mentioning here, as it's probably one of the healthiest fats on the planet.

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

20. Full-Fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time. Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.

Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

Generally speaking, it's really easy to find healthy foods to include on a weight loss diet. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices. Along with moderation and regular exercise (including resistance training!), eating these nutritious foods should help you lose fat and live a much healthier life.

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, curl- 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

Lower down to the first point of compensation

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

Hold this balance position & press the dumbbells overhead

Lower weight back to chest & repeat

How can you make this exercise harder?

Single-leg Squat Touchdown, Curl to Press

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


Recipe of the week: Super-quick fish curry

Ingredients:

1 tbsp vegetable oil
1 large onion
, chopped
1 garlic clove, chopped
1-2 tbsp Madras curry paste (we used Patak's)
400g can tomato
200ml vegetable stock
sustainable white fish fillets, skinned and cut into big chunks
rice or naan bread

Method:

Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft.

Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.

Bring to a simmer, then add the fish.

Gently cook for 4-5 mins until the fish flakes easily.

Serve immediately with rice or naan

Enjoy!


Useless Facts

Texas is also the only state that is allowed to fly its state flag at the same height as the U.S. flag.

The three most recognized Western names in China are Jesus Christ, Richard Nixon, & Elvis Presley.

There is a town in Newfoundland, Canada called Dildo.

The Boston University Bridge (on Commonwealth Avenue, Boston, Massachusetts) is the only place in the world where a boat can sail under a train driving under a car driving under an airplane.











































































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