Woodlands Fitness Centre

The Woodlands newsletter: Monday 5th July 2021

Monday 5th July 2021

Hi,

The first article continues from last week's article: What Is the Right Way To Lose Fat? To lose fat you need to couple a calorie deficit with a high-level energy expenditure. We all know this. But what guarantees the weight loss is just fat?

The second article asks "Do you really need weighing scales?" Losing weight and losing fat are not always the same thing and regularly checking your body weight isn't always an accurate reflection of progress. It's just an easier concept to sell. Weight loss could stem from water, muscle and water.

The exercise of the week is a flat dumbbell chest press.

The recipe of the week is a simple fish soup.

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 2)?

Generally speaking, a calorie is a calorie. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. Energy can be neither created nor destroyed. It can only be transformed.

Here's a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. The past work of Rubner and Atwater is the standard used today.

Using a bomb calorimeter to measure the heat of combustion of various proteins, carbs, and fats, they determined the energy density of macronutrient as follows:

Dietary protein = 4.1 calories/gram.

Carbs = 4.1 calories/gram.

Fat = 9.3 calories.

Rounded off, it is

Dietary protein: 4 calories/gram.

Cabrs: 4 calories/grams.

Fat: 9 calories/gram.

This is what we currently use (and why many panic when they see fat is more than double in potency).

Past thinking was to eat .7 to 1.0 grams of protein per pound of body weight, load up on the carbs for energy, and minimize the fat. After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. But it's not that simple. The type of protein, carb, and fat must be considered as well as how the body processes them.

To lose fat you need to couple a calorie deficit with a high-level energy expenditure. We all know this. But what guarantees the weight loss is just fat? Consider these facts:

A pound of fat equals 3,500 calories. But a pound of muscle equals only 600 calories. So if you sustain a 500 calorie deficit per day over one week, you would achieve one of 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).

Diet plans that promise rapid weight loss can only achieve that principally through the loss of muscle. And you should know that the loss of muscle is not good.

There's much more to losing fat than just eating less or exercising more. There are 3 goals that need to be kept in mind when planning how big or small a caloric deficit should be to optimally lose weight:

1). Maximizing fat loss.
2). Minimizing muscle loss.
3). Doing it all in a way that is as doable and sustainable for you as possible.

Knowing this, there are typically 3 different categories of "sizes" that the deficit can be: small, moderate, or large.

A moderate sized deficit will give you the best of both worlds while greatly lessening (or completely eliminating) many of their potential drawbacks. A moderate sized caloric deficit (20%) 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 concluded next week.

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


Do you really need weighing scales?

I got thinking about how we all are always checking our weight on the old trusty weighing scales.

So, how accurate do you think they are? Apart from being motivational killers and always being disappointed when stepping off them, the weighing scales are the worst measure of success.

Everyone's actual weight on a scale will tell you nothing about the amount of actual fat you have lost if you have been training correctly and have a healthy diet. As everyone knows (well, I am assuming everyone knows), muscle weighs more than fat.

You could be training well have the perfect diet and according to the scales you could be putting on weight - but really this is all beneficial to your overall health.

You will be simply losing the unwanted fat and building lean tissue.

The scales do not measure the most important things (in no particular order):

1) Fitness level.

2) Energy levels.

3) Confidence.

4) Sense of achievement, which can leave you on a high all day.

5) Happiness.

Taking photos of yourself at different stages of your training are a really good way of monitoring how your body changes. You can see the immediate effect the diet and training has on your body.

Lots of people tend to think that mirrors are a good way of checking but as we all know we can go to, say, M&S changing rooms and we all look super sexy but we get home and check in our own mirror and say "OMG!!!, what were we thinking."

Just focus on becoming fitter and stronger, be happy in yourselves and remember you can be stripping the fat and creating lean muscle and your weight will go up but you will look fabulous.

Everybody's body is different we all change and work out at a different pace, enjoy it and have fun.

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


Exercise of the week: flat dumbbell chest press

Lie on flat bench with knees bent

Feet should be flat on the bench shoulder-width apart with toes
pointing straight ahead

Hold one dumbbell in each hand at chest level slightly outside
of the body line with elbows flexed

Draw abs in and activate glutes

Press both dumbbells straight up and then together by extending
elbows and contracting chest

Hold

Slowly return dumbbells toward body by flexing elbows &allowing shoulders to retract and depress

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


Recipe of the week: fish soup

Ingredients:

1 tablespoon olive or vegetable oil
1 teaspoon finely chopped garlic
2 medium stalks celery, coarsely chopped (1 cup)
1 medium onion, coarsely chopped (1/2 cup)
1 tablespoon chopped fresh parsley
1 dried bay leaf
2 cans (28 ounces each) Italian-style plum tomatoes, undrained
2 cans (14 ounces each) vegetable or chicken broth
1 cup dry white wine or vegetable broth
1 ½ pounds assorted fish fillets (such as bass, cod, haddock, ocean perch or red snapper), cut into 2-inch pieces
1 ½ teaspoons salt
1/2 teaspoon pepper
Grated lemon peel, if desired

Method:

Heat oil in 5- to 6-quart Dutch oven over medium heat.

Cook garlic, celery, onion, parsley and bay leaf in oil 5 to 6 minutes, stirring frequently, until celery is crisp-tender.

Stir in tomatoes, broth and wine.

Heat to boiling over high heat; reduce heat to medium-low.

Cover and simmer 20 minutes, stirring occasionally.

Stir in fish, salt and pepper. Cover and simmer 8 to 10 minutes or until fish flakes easily with a fork.

Remove bay leaf. Top the soup with lemon peel.

Enjoy!


Useless Facts

All 50 states are listed across the top of the Lincoln Memorial on the back of the $5 bill.

In space, astronauts are unable to cry, because there is no gravity and the tears won't flow.

Chewing gum while peeling onions will keep you from crying.

There are more plastic flamingos in the U.S that there are real ones.
















































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