Woodlands Fitness Centre

The Woodlands newsletter: Monday 20th September 2021

Monday 20th September 2021

Hi,

A diet is a short term strategy to lose weight.

Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here.

I don't like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly?

Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a day.

You will lose plenty of weight.

Will it be healthy?

Nope.

Will the weight stay off once you are done with this diet and are then forced to go back to your "normal" way of eating?

Not a chance.

Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat?

The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself if it's a way of eating you can follow long term.

The first article is: Should you use a single working set per exercise. This is part 1 of 4 articles.

The second article is: Salmon. Because it is an article about salmon.

This is part of our articles on the 20 Most Weight-Loss-Friendly Foods on the Planet.

The exercise of the week is a press up.

The recipe of the week is Spicy Chipotle Salmon. That's right, there's an article about salmon. And now there's a recipe about salmon.

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:

www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Unlimited Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Unlimited PT membership offers an appointment controlled personal training system where a personal trainer will train up to 6 members at any one time.

We offer a variety of group exercise sessions throughout the day to help you achieve you build fitness, strength, co-ordination and flexibility whilst burning fat.

Group sessions are strictly limited to 6 people:

* There are 36 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

* 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:
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:

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

We deliver results through our evidence based and highly personalised approach to coaching. We specialise in improving body composition and strength and cater to beginners all the way upwards.

Our goal has been to create the leading 1-2-1 and small group evidence based personal training studio in the area. We have worked very hard over the last few years to build a team of coaches that hold the same beliefs and values and create a training environment where everyone feels welcome. 


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 minute PT sessions:

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 minute PT sessions:

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 minute PT sessions:

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:

Unlimited 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



Should you use a single working set per exercise (part 1)?

The number of sets per exercise is the main factor in volume, or the amount of work you perform in a session. While many seek to add volume over time, as suggested by the bodybuilding and fitness mainstream, consider focusing on a single hard set for each exercise.

Done right, this set will be the most efficient and effective way to build muscular size and strength.

The number of sets recommended throughout history is arbitrary. Dr. Thomas DeLorme, a World War II army physician, had great results rehabilitating soldiers with strength training.

This experience developed his progressive resistance exercise program. This became the standard for military and civilian physical therapy programs since it worked much more successfully than less aggressive treatments. Although the program itself works well, the suggested and now famous 3 sets of 10 reps per exercise was a random starting point.

These numbers came from nothing special.

Training remains an art - not a science - due to all of the variables. Although the current research seems to favour multiple sets over single sets for strength and size, at least for advanced trainees, biases and less rigor calls this into question. The research varies in quality and many things change between studies and participants.

If single set training works, it will be self-evident. You just need to try it. I defend an ideal version though, meaning that you have to perform a single set the right way for it to work: to positive failure, in good form, with a heavy weight. Three sets performed with little effort would definitely be superior to only one set with the same approach.

I also suggest warm-up sets, which brings some benefits more sets could have over single sets. I ignore the possible merits of more working sets here and focus on the advantages of single set training alone.

This article continues next week....

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



Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish - and seafood in general - may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally. Studies show that a significant number of people don't fill their iodine needs.

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

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



Are You always dieting?

Diet and you will lose weight? That's true - up to a point. The problem is that diets are, by their very nature, restrictive and therefore unsustainable.

Ultimately it doesn't matter whether you do Atkins, SlimFast or the Holistic Standing On Your Head Eating Nothing But Figs Diet - any weight-loss plan operates by limiting what you eat, whether it's by slashing calories, removing entire food groups or forcing you to live on milk shakes.

In the short term, of course, the weight falls off, you can tighten your belt an extra notch and your shirt buttons no longer pop. 'Great,' you think, 'I've lost weight, so I can go back to eating normally again.' And before you know it the weight has piled back on and you're back where you started.

This is known as 'yo yo dieting'. The real secret to losing weight is not to give up fast food and beer for two weeks. It's to make long-term, sustainable changes to your diet. The weight will take longer to come off, but if you do it this way it will stay off.

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



Exercise of the week: press up

Begin in a push-up position with feet and hands on the floor slightly wider than shoulder-width apart.

Draw abs in and activate glutes

Keeping back flat slowly lower body toward ground by flexing the elbows and retracting and depressing shoulder blades.

Stop at first point of compensation.

Push back up to starting position by extending elbows &
contracting chest. Do not allow head to jut forward

Regression:

On knees

Hands on bench feet on floor

Progression:

Hands on Reebok Core Board
hands on medicine balls
Hands on stability ball

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



Recipe of the week: Spicy Chipotle Salmon Recipe

This is also one summer meal that really pulls its own weight from a nutritional perspective.

Salmon is most famous for its Omega-3 fats, but it's also full of important micronutrients like iron, B vitamins, and the antioxidant mineral selenium.

A great side dish for this would be cauliflower "rice" mixed with some roasted red peppers for flavour and colour.

Ingredients:

2 lbs. salmon fillet, skin on;
2 tbsp. olive oil;
Juice and zest of 1 lime;
1 chipotle chili;
2 tsp. adobo sauce;
1/2 tsp. ground cumin;
1 clove garlic, minced;
Sea salt and freshly ground black pepper;
1 cedar plank, soaked in water for 2 hours; (optional)

Preparation:

Preheat a grill to medium-high heat.
Combine the olive oil, lime juice and zest, chipotle chili, adobo sauce, cumin and garlic in a blender and puree until smooth.

Spread the chipotle mixture all over the salmon, making sure it's well covered.

Place the salmon on the plank or directly on the grill and cook, covered, for 18 to 20 minutes.

Serve with fresh guacamole.

Enjoy!



Useless Facts

The first contraceptive was crocodile dung used by the ancient Egyptians.

A signature is called a John Hancock because he signed the Declaration of Independence. Only 2 people signed the declaration of independence on July 4. The Last person signed 2 years later.

Arnold Schonberg suffered from triskaidecaphobia, the fear of the number 13. He died at 13 minutes from midnight on Friday the 13th.

Mozart wrote the nursery rhyme 'twinkle, twinkle, little star' at the age of 5.







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