Woodlands Fitness Centre

The Woodlands newsletter: Monday 13th September 2021

Monday 13th September 2021

Hi,

If your goal is to lose some weight quickly, then pick a diet plan and follow it.

I guarantee you will lose some weight.

The number one reason diets fail is - quite simply - a lack of compliance.

Research shows that adherence level rather than diet type was the primary predictor of weight loss.

The diet you chose is irrelevant; what matters most is your ability to actually stick to a diet that predicted their weight loss success. But some diets must be better than others?

Absolutely.

Some diets are healthier then others. Some diets are better at preserving lean body mass.

Some diets are better at suppressing appetite. There are many differences between diets.

Most of the popular diets will work for taking weight off - but sticking to a diet (and a viable exercise routine) is the most important aspect for keeping the weight off long term.

The first article is: Resistance Training: the Basics (part 2).

The second article is: Whole Eggs. This is part of our articles on the 20 Most Weight-Loss-Friendly Foods on the Planet.

The exercise of the week is a Seated cable row.

The recipe of the week is Slow Cooker Beef and Barley.

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. Groups are typically 45 minutes long.

* We also offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal 45 minute 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: £46pm
3 month: £49pm
1 month: £52pm

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 (£155)

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 - 8.45pm
Tuesday: 9.00am - 8.45pm
Wednesday: 7.30am - 8.45pm
Thursday: 9.00am - 8.45pm
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



Resistance Training: the Basics (part 2)

A good exercise set will finish once you hit the point at which you absolutely cannot do another rep with perfect form. If you exceed your rep goal (typically 8 to 12 reps) increase the weight.

If you cannot perform 8 reps, the weight is too heavy. If you can perform 12 reps with perfect technique, increase the weight by approx five per cent.

Never go to failure. Failure is when you continue the set with poor technique, or when other muscle groups kick in to help finish the set. It is important that you always avoid bad technique and muscle substitution.

Perform your muscle-conditioning sessions on alternating days. Your muscles require a day of rest in between muscle conditioning workouts.

Put your mind into it. It is okay to let your mind wander while you perform some fitness activities. For example, you can jump onto a treadmill and whether you think about it or not you will expend the same amount of calories.

However, this is not the case with muscle-conditioning exercise.

You must focus on what you're doing because there is such a strong connection between the brain, the nerves and the muscles. Studies show that if you concentrate on what you are doing you can significantly increase the amount of muscle activity measured during these exercises.

Put down your magazines, cease all conversation and really focus on each set. Each repetition and each set will become much more effective and you will experience results much more quickly.

Don't just do the same thing every workout. Change the Exercise Order. Plan the order in which you do your exercises as seriously as you plan the exercises themselves.

Try alternating between muscle groups. For example, try doing bicep curls (arms) followed by knee extensions (legs)-or "stacking" all the exercises for one muscle group (i.e., performing them consecutively).

A third possibility is to start with the exercises of greatest priority to you and follow them with exercises of lesser importance.

The most effective way to add variety to your workouts is through periodisation, which means making systematic changes to your training at regular intervals.

Periodising your strength workouts can help you avoid plateaus, prevent injury, and make greater gains in strength, power, muscular size and endurance, and athletic performance.

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


Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies show that they neither adversely affect blood cholesterol nor cause heart attacks.

Which is nice.

Furthermore, eggs are one of the best foods to eat if you need to lose weight, as they're high in protein, healthy fats and can make you feel full with a very low amount of calories.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

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


Exercise of the week: Seated Cable Row

This exercise works the trapezius and the latissimus dorsi.

Sit facing a cable machine with feet shoulder-width apart & pointing straight ahead & knees over second & third toes.

Hold cables with arms extended at chest level

Draw abs in & activate glutes

Row cable by flexing elbows & pulling the handles toward the trunk

Bring thumbs toward the armpits keeping the shoulder blades retracted & depressed

Maintain a drawn-in position. Do not allow the head to jut forward

Hold.

Slowly return arms to original position by extending the elbows.

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









You've heard that low-intensity training burns more fat?

This is probably because you've heard of something known as the 'fat-burning zone'.

The theory is that relatively low-intensity exercise, where you work out at around 60 per cent of your maximum heart rate (MHR), burns more fat than high-intensity exercise, where you work out at around 80 per cent of your MHR. To calculate your MHR, subtract your age from 220.

The truth is that low-intensity exercise burns a greater proportion of fat, but high-intensity exercise burns more calories overall and raises your RMR for longer.

This makes it a more effective way of shedding weight.

Here's the maths: if you walk for 60 minutes, you burn around 270 calories, of which 60 per cent comes from fat.

That's 160 fat calories you've just burned from low-intensity exercise. If you run for the same length of time, only 40 per cent of the calories you burn comes from fat - but you burn around 680 calories in total, which means you've burned 270 calories of fat.

The lesson? Don't plod along on the treadmill for an hour in the belief the fat will fall off - you can achieve the same results in less time (and get fitter into the bargain).

Introduce some high-intensity cardio workouts into your regime and try interval training, where you mix short bursts of maximum effort (up to 90 per cent of MHR) with lower-intensity recovery periods.

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



Recipe of the week: Slow Cooker Beef and Barley

Ingredients:

1 1/4 pounds boneless beef chuck (in one piece)
1 cup pearl barley
1/2 pound cremini mushrooms, quartered
4 stalks celery, quartered
6 medium carrots, quartered
2 medium leeks, sliced (white and light green parts only)
1 sprig thyme
4 cups low-sodium beef broth
1 tablespoon soy sauce
Kosher salt and freshly ground pepper
Kosher salt and freshly ground pepper
Horseradish, for serving (optional)

Directions:

Combine the beef, barley, mushrooms, celery, carrots, leeks, thyme, beef broth and soy sauce in a slow cooker. Add 1 cup water, 1 teaspoon salt and 1/4 teaspoon pepper. Cover and cook on low, undisturbed, 8 hours.

Uncover and skim off any excess fat. Transfer the beef to a cutting board, let cool slightly and slice or shred by hand into bite-size pieces.

Thin the vegetable-barley mixture in the slow cooker with some water, if desired. Divide among shallow bowls and top with the beef.

Serve with horseradish, if desired.

Enjoy!



Useless Facts

The average American looks at eight houses before buying one.

In the average lifetime, a person will walk the equivalent of 5 times around the equator.

Koala is Aboriginal for "no drink".

Shakespeare spelled his OWN name several different ways.







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