Woodlands Fitness Centre

The Woodlands newsletter: Monday 30th August 2021

Monday 30th August 2021

Hi,

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you.

You may not always like what I have to say, and you should be under no illusions this is another quick fix, "lose 100 lbs. in 20 days," guide of some sort.

However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then these articles change your life.

Perhaps.

Do you need to be a scientist to apply what you will learn here?

No.

A mind reader or clairvoyant?

No.

A nutritionist or medical doctor?

Not at all.

What you need to be is open-minded and willing to learn a few key concepts that will allow you to sort through the confusion.

You will be able to apply what you learn here to any diet you are considering and decide if it makes sense, once and for all! The process, however, is neither easy nor quick per se, but I never promised you either of those things...

The newsletters I'll write going forwards will not look at specific diets. Instead, I will write about taking a logical approach and apply some common sense to choosing a nutritional plan for life long weight loss.

The first article this week is: 20 Minute Workouts.

Yes, 20 minutes of exercise is better than nothing. Any and every bout of physical activity/exercise contributes to a fitter, healthier - and, very likely, happier - you! Please don't fall into the trap of thinking you need to be in the gym for 2+ hours a day. No need.

The second article of the week is: Figure Out The Right Macros For You (part 2).

Losing weight is all about a calorie deficit - we know this, right? - but an advantage of counting macros is that it ensures that some essential nutrients are incorporated into your diet, instead of focusing solely on calories. Counting calories takes no account of nutrients.

The third article of the week is:
You only do cardio training?

If you're a regular reader of the Woodlands Newsletter, you'll know I'm not a massive fan of cardio, especially steady state cardio. Too much cardio can burn your muscles. This can impact your metabolism and shedding fat becomes more difficult. Weakened immune system: Excess cortisol release, which not only contributes to catabolism (catabolic state is the one in which your tissue breaks down) but also chronic disease.

The exercise of the week is a pull up with an underhand grip.

The recipe of the week: Pork Tenderloins with Pears & Roasted Butternut Squash.

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.


Shared / Group Personal Training:

The Woodlands Fitness Centre offers Unlimited Shared / Group personal training sessions:

* There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* We offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

We have a 5.15pm Group on Monday, Wednesday and Friday!

We have added a second Group class to Sunday morning to accommodate the increasing demand

These shared personal training sessions are 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


2 x 45membership:

This membership includes:

✔2 x 45 minute PT sessions per month (worth £23 each)
✔Unlimited SHARED 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.


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 (£120)

4 weeks x 2 per week
8 x 45 mins: £125 (£120)

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:

SHARED 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



20 Minute Workouts!

It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today.

You think there's no point in going when you have less than a half hour to workout? So you decide to just skip it and go tomorrow. You can do two body parts to make up for it. Not So Fast! You Can Get It Done!

This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

20 minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don't waste time at the gym: If you spend your precious moments in the gym socializing or messing about with your time, then you are not benefiting from these at all. Say "hi" and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

The Workouts are as follows:

We've all said it at one time or another, "I don't have time to work out!" No more excuses, your problem is now solved!

I decided to come up with some quick workouts - for each body part - on those days that I when I'm fully booked with PT sessions and don't have much time to train. Try these intense 20-minute workouts! With these quick, intense and effective workouts, you can take 20 minutes to destroy a body part!

Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

1. Arms

Here's the Arm Workout:

Superset:
Barbell Curl: 3 sets x 10 reps
Lying Triceps Press: 3 sets x 10 reps

Superset:
Hammer Curls: 3 sets x 15 reps
Seated Triceps Press: 3 sets x 15 reps

Standing Biceps Cable Curl: 1 set x 50 reps (rest pause)

Triceps Pushdown: 1 set x 50 reps (rest pause)

2. Shoulders:

Giant set (3 rounds)
Side Lateral Raise: 10 reps
Front Dumbbell Raise: 12 reps
Seated Bent-Over Rear Delt Raise: 15 reps

Dumbbell Shrug: 100 reps (rest pause)

3. Chest

Here's the Chest Workout:

Barbell Bench Press - Medium Grip: 3 sets x 10 reps
Incline Dumbbell Press: 3 sets x 12 reps
Cable Crossover: 3 sets x 15 reps
Pushups: 1 set x 100 reps (rest pause)

4. Back:

Wide-Grip Front Lat Pulldown: 3 sets x 10 reps

Superset:
Close-Grip Front Lat Pulldown: 3 sets x 12 reps
Bent over barbell rows: 3 sets x 12 reps

Seated Cable Rows: 1 set x 50 reps (rest pause)


5. Legs

Leg Press: 3 sets x 12 reps

Reverse Lunges (alternating): 3 sets x 20 reps

Lying Leg Curls: 2 sets x 12 reps

Superset:
Standing Calf Raises: 3 sets x 20 reps
Seated Calf Raise: 3 sets x 20 reps

Do not let your lack of time be an excuse not to do what you need to do. If you want that body bad enough, if you want to meet all of your goals like you say you do, you will do what it takes.

That includes getting to the gym when you know you don't have much time. These workouts are intense so don't take them lightly.

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


Figure Out The Right Macros For You (part 2)

Once you've decided which macro split is best to you, use the information to plan out your meals. Using a scale and measuring cups / spoons will help you stay consistent and make it easier to calculate your calories.

The calorie content of each macro:

1 gram of carbohydrates = 4 calories

1 gram of protein = 4 calories

1 gram of fat = 9 calories

Track your macros.

Popular apps to track macros include myfitnesspal and macrostax, but there are many apps out there if you prefer something else. Try hard to measure and record everything you eat, even if you eat something that isn't explicitly in your macros. If you find that it's taking too much time during the day to stop and record, try taking photos of everything you consume and enter it later.

Things to keep in mind:

1). Don't put your body into starvation mode by under-eating. This will not only throw your hormones out of balance, but it'll also affect your ability to lose weight and put on lean muscle.

Try to make each meal have a good source of protein, carbohydrates, and fat. All calories are not created equal.

2). Eat all your macros.

3). Eat on a consistent schedule. Sounds simple, but it's easy to get swept up in the flow of the day and forget to eat. Highs and lows in your blood sugar can cause stress to your body, leading to inflammation, hormone imbalances, interrupted sleep and more.

4). Be sure to eat protein and carbs after your workout to aid your recovery.

5). Replace simple carbs like bread, pasta and cereal with healthy carbs like starchy fruits, veggies and rice. It's important to get enough carbs so you can recover from your workouts.

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


You only do cardio training?

Burning off fat is pretty much one of the main reasons for joining a gym. We appreciate there are other goals: rehabilitation, increasing fitness, hypertrophy etc.

But fat loss is one of the major goals. Don't forget its not your body weight that's an issue - it's your fat weight.

Cardio burns fat, weights build muscle. That's the simplistic, misguided premise upon which countless people have built their exercise regimes. In fact, weight training is an important element of any fat-loss fitness plan.

Firstly, weight training itself can burn over 400 calories per hour (running burns upwards of 600) and it also increases your resting metabolic rate (RMR).

Your RMR is basically the number of calories that your body burns when you're sat on your backside watching Family Fortunes.

So, lift weights and you'll burn more calories for longer after you've stopped exercising.

On top of that, any weight-loss eating plan means you will lose muscle as well as fat. If you're lifting weights to gain muscle, a greater proportion of your weight loss will come from fat.

Weight training will also make you stronger and this will, in turn, improve your cardio performance. So if you are a runner, strengthening your legs by doing squats and lunges in the gym will help you run faster - and therefore burn more calories.

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



Exercise of the week: pull ups underhand grip

This exercise works the trapezius, latissimus dorsi and biceps brachii.

Begin by grasping a pull-up bar with palms either facing body.

or away from body & hands slightly wider than shoulder width apart

Keep trunk straight & bend knees at a 90-degree angle

Draw abs in & activate glutes

While performing a drawing-in manoeuvre, pull chest up to
bar by flexing elbows & retracting & depressing shoulder blades

Keep head in a neutral position throughout exercise

Hold.

Slowly lower body back toward ground by extending the arms

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


Recipe of the week: Pork Tenderloins with Pears & Roasted Butternut Squash

Ingredients:

1 Pork Tenderloin
2 Asian Pears
1 Small onion, chopped finely
1 cup chicken stock
Sea salt and Black pepper for seasoning

2 Butternut squash, cubed
½ apple, cubed
1 red onion. Finely chopped
½ tsp nutmeg
½ tsp, cinnamon
3 tbsp ghee

Method:

Set your oven to 400F

Placed cubed squash, apple and onion with the ghee in a baking dish.

Sprinkle the ingredients with the cinnamon, nutmeg and salt and pepper to taste.

Place in the pre heated oven for 30 mins.

Melt cooking fat in a skillet, season the pork to taste.

Brown pork on both sides

Add the pears, onion and garlic, cook for 3 - 4 minutes

Add the chicken and stock and bring to the boil.

Then turn down and simmer for 15 -20 minutes.

Slice pork and serve.

Enjoy!


Useless Facts

Los Angeles' full name 'El Pueblo de Nuestra Senora la Reina de Los Angeles de Porciuncula' is reduced to 3.63% of its size in the abbreviation 'L.A.'.

If you went out into space, you would explode before you suffocated because there's no air pressure.

The only real person to ever to appear on a pez dispenser was Betsy Ross.

Mike Nesmith's (the guitarist of The Monkeys) mom invented White Out.











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