Woodlands Fitness Centre

The Woodlands Newsletter: Monday 4th October 2021

Monday 4th October 2021

Hi,

Getting the weight off is not the hardest part.

Keeping the weight off is!

If you take a close look at the many well known fad/commercial diets out there - and you are honest with yourself - and apply the "Can I eat this way for the rest of my life" test, you will find most of them no longer appeal to you as they once did.

It also brings me to an example that adds additional clarity:

If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior?

If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don't know the answer to those questions, you have totally missed the point of this Article and the lesson it's trying to teach you, and are set up for failure.

Go back and read this section again...By default, diet B is superior.

The first article is: Should you use a single working set per exercise. This is part 3 of 4 articles.

The second article is: Lean Beef and Chicken Breast.

Meat has been unfairly demonised. It really isn't as bad as it's been made out to be.

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

The third article is: You don't eat any fat?

Apparently fat makes you fat. Not eating fat makes you less fat. This just silly. Read the article.

The exercise of the week is: single-arm dumbbell snatch.

The recipe of the week is: Lemon and garlic chicken traybake.


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 Group Personal Training:

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

Well now you can!

Our Unlimited Group 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


Unlimited PT 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 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.


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:

Unlimited 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.

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 3)?

Single set training will limit overtraining. Progress occurs quickly for most beginners before reaching a plateau. Since beginners lack strength compared to their potential, a high volume program can succeed at first.

They are too weak to place much of a burden on their bodies. As they grow stronger, the high volume of exercise surpasses their ability to recover from it. They may lose strength or perhaps recover just enough to stagnate.

You can only gain so much strength and size per session. You hit the point of diminishing returns. No one really knows when this occurs as so many factors can play a role. I suggest that it can occur with anything beyond one tough set.

Volume can increase forever since it is not constrained by performance. A heavy load has a limitation as you can fail. You could walk for days at a time but not sprint at your top speed for long without the need to take a break. If you wanted to do better the next time, you we need at least a couple days to rest.

Trainees make the mistake of assuming that a bunch of easy efforts can equal one hard effort. No amount of walking will make you faster at sprinting. More sets may cause more damage but so could a 10 mile walk wear you out more versus a 100m sprint.

Would this achieve your goal of getting faster though?

Single sets allow maximum loads, effort, and concentration, allowing you to stimulate growth without wasting resources. Fewer sets allow more effort elsewhere.

Every set leads to a general fatigue on the body in addition to the local effect on the targeted muscles. General fatigue accumulates and too much will affect the performance of later working sets for other exercises.

This article continues next week....

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


Lean Beef and Chicken Breast

Meat has been unfairly demonised. It has been blamed for various health problems despite a lack of good evidence to back up these negative claims. Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women. Meat consumption, in moderation, is a weight-loss-friendly food because it's high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day.

Studies have shown that increasing your protein intake to 25-% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.

If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

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


You don't eat any fat?

Fat makes you fat. Not eating fat makes you less fat. Eat no fat and eventually you won't have any fat at all.

Right?

Wrong, wrong.

If only life were that simple.

There's no doubt that fat is the most calorific of the nutrients we eat. Fat contains 9 calories per gram, whereas carbohydrates and protein contain 4 and even alcohol contains 7.

And the saturated fats present in processed foods such as biscuits, cakes and sweets, as well as the junk food we cram down our sozzled throats on Friday nights, will cause weight gain and clog your arteries into the bargain.

But not all fat is bad. The unsaturated fats found in oily fish, nuts and pulses are good for your heart and cholesterol levels. Research also shows that health fats, such as Essential fatty acids (EFA's) and CLA actually help burn fat, as they assist in transporting oxygen to the body's tissues.

So don't dodge fat altogether because omitting an entire food group is little more than a fad diet - and it's bound to end in failure when you get bored of it after three weeks, you can also suffer from extreme tiredness. Instead, ensure you eat a balanced diet, of which between 20 and 30 per cent of your intake comes from healthy fats.

It won't affect your long-term weight loss, but it will affect your health for the better.

The real key to losing weight is to cut calories, rather than stop eating fat or doing the silly 'one meal a day' plan.

The average man consumes 2,000-2,500 calories a day, depending on height and weight, but can survive perfectly adequately on 1,500, especilly if those calories come from foods that are high in protein or fibre and therefore fill you up, ie; apples, porridge, whey protein, vegetables. You also need to calculate how many calories you burn each day.

First you need to work out your RMR (remember point 1?). Multiply your bodyweight in kilos by 29. Then add the number of calories you burn through exercise (the average man might burn 250-300 calories through 30 minutes of cardio training or 200 calories for 30 minutes of intensive weight training) to give you your grand total.

One pound (or half a kilo) of fat is equivalent to 3,500 calories, so if you cut your intake by 500 calories per day you will lose a pound a week. Simple as that. Just remember you need to eat to fuel your workouts, so you may have to up your calorie intake on the days you do plan to exercise.

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


Exercise of the week: single-arm dumbbell snatch

Stand with feet should-width apart, toes pointing forward and knees slightly flexed
2. Hold one dumbbell held in one hand in front of the knees

Keep the chest up

Draw abs in and activate glutes

Quickly snatch the dumbbells by keeping arm straight bending
the knees and using the shoulder and legs to get the dumbbell to an
overhead position

Establish a balanced position with the dumbbell slightly in front of the ear and the arm fully extended

To return to a starting position bend the elbow lower the dumbbell back to shoulder level and then to knee level

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


Recipe of the week: Lemon and garlic chicken traybake

Ingredients:

Makes 2-3 servings
500g new potatoes, halved
2 tsp olive oil
6 cloves garlic, unpeeled
1 bunch thyme
1 lemon, cut into wedges
2 courgettes, cut into chunks
600g chicken thigh fillet, cut into chunks
Salt and pepper

Method:

Preheat the oven to 200ºC. Bring a large pan of salted water to the boil, add the potatoes and cook for 5 minutes.

Drain thoroughly then tip into large bowl.

Add the remaining ingredients into the bowl, toss to combine then tip into a large roasting tray.

Roast for 25-30 minutes, shaking the tray occasionally. Leave to cool slightly before serving.

Enjoy!


Useless Facts

Deborah Winger did the voice of E.T.

Kelsey Grammar sings and plays the piano for the theme song of Frasier.

Thomas Edison, acclaimed inventor of the light bulb, was afraid of the dark.

In England, the Speaker of the House is not allowed to speak.







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