Woodlands Fitness Centre

The Woodlands newsletter: Monday 18th October 2021

Monday 18th October 2021

Hi,

Let's do another diet A vs. diet B comparison.

Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months.

Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition.

Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the "Give a man a fish and you feed him for a day / teach a man to fish and you feed him for a lifetime" proverb?

Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over.

Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part.

However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don't make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term.

Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.

The first article is: Are carbs our friends? This part 1. Part 2 is next week. Maybe it ends on a cliffhanger. Who knows?

The second article is about Tuna.

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

The third article is: Do You eat after 8pm?

SPOILER ALERT: It doesn't really matter when you eat so long as you consume the right number of calories over a day.

The exercise of the week is a two-arm push press.

The recipe of the week is Slow Cooker Brisket and Onions.

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


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 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 (£160)

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


Are carbs our friends (part 1)?

Everyone seems to have a different philosophy when it comes to carbs. One school of thought will tell you to never eat them; another will say to limit them after 3pm, still others might tell you to eat them up until three hours before bedtime.

But which theory is the correct one to follow when trying to shed bodyfat?

In truth, most of what you hear about carbs has a certain element of fact to it, but with all the recent hype, carbs have seemed to get a bad name, and furthermore are pinpointed as the big culprit for putting on bodyfat.

But I'm here to tell you that you can eat carbohydrates in a much greater amount, and more often than you might have previously assumed.
Carbohydrates can be broken down into three categories:

1. Simple
2. Complex
3. Fibrous

Simple carbohydrates are shorter chains of sugars, usually coming from food items with a noticeably "sweet" flavor. Candy, fruit and sports drinks are all examples of simple sugars.

Simple carbohydrates provide short term energy and are quickly broken down by the body. Hence they don't make you feel satiated for very long.

Complex carbohydrates are longer chains of sugars predominantly coming from foods without such a noticeably sweet flavour, such as rice, bread, potatoes, oats, pasta, and things of that nature.

In general, since the body takes a little longer to break these down, they give you energy for a longer period of time than do their simple sugar counterparts.

Fibrous carbohydrates come predominantly from roughage such as green leafy vegetables, broccoli and the skins of various vegetables and fruits, hence the term "fibre".

This article continues next week...

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


Tuna

Tuna is another low-calorie, high-protein food. It's lean fish, meaning it's low in fat.

Tuna is popular among bodybuilders and fitness models (like Ben Pink!) who're on a cut, as it's a great way to increase protein intake while keeping total calories and fat low. If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

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


Do You eat after 8pm?

The theory that you should not eat in the evening gained popularity a few years ago when some nutritionists claimed eating at night results in weight gain because you don't do any physical activity afterwards to burn off the calories - they will be stored as fat while you sleep.

In fact, it doesn't really matter when you eat so long as you consume the right number of calories over a day.

Food is digested and metabolised in the same way, whatever time it's eaten.

Perhaps this tactic seems to work because most of what we eat at night is comfort food - it's the classic time to slump in front of the TV and nibble on crisps or chocolates. How often have you found yourself overeating carrot sticks?

Equally, if you set yourself a cut-off time of 8pm the temptation is to overeat before you reach that point, so you may have a larger dinner in an attempt to stave off hunger pangs later on, especially if you've been to the gym after work and your energy and protein levels need replenishing.

Even worse, there will be times when you shatter the rule by devouring a bumper pack of Kettle Chips at 11pm. That's the trouble with rules - the more you have and the stricter they are, the more likely you are to break them.

Allow yourself an evening snack if you want one, but factor it into your daily calorie allowance and try to make sure it fits it does not end up being a food binge. It's also a good time to cram in an extra portion of fruit.

High fibre fruit such as apples, or porridge are great bedtime snacks, as they fill you up and help you sleep well.

A little tip is to eat pickles or gherkins (if you like them). Did you know that an entire can only contains 3 calories!

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


Exercise of the week: two-arm push press

Stand with feet shoulder-width apart

Hold 2 dumbbells in hands at chest

Draw abs in and activate glutes

Quickly drive dumbbells up as if doing a shoulder press

At the same time drive the legs into a stagger stance position.
Back leg should be in triple extension with the front leg bent
slightly

Maintain optimal alignment on the return to the starting
position

Bring feet to shoulder-width distance and dumbbells to chest level

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 Brisket and Onions

Ingredients:

1 tablespoon olive oil
1 1/2 pounds yellow or red onions (about 2 large onions), sliced into half moons
3 1/2 pounds beef brisket
Coarse kosher salt and freshly ground black pepper
6 cloves garlic, minced
2 cups beef broth
2 tablespoons Worcestershire sauce
1 tablespoon soy sauce (or tamari, if gluten-free)

Method:

Heat a deep sauté pan or cast iron skillet over medium heat with the olive oil.

Add the onions and cook on medium-low to medium heat, stirring frequently, for about 20 minutes or until the onions have caramelized lightly.

While the onions are cooking, take the brisket out of its packaging and pat it dry.

Season the meat generously with salt and pepper. Heat a large skillet or sauté pan over medium-high heat and turn on your vent or fan, if you have one.

Sear the brisket until a golden brown crust appears on both sides of the meat. Remove and place in a slow-cooker insert, fatty side up.

Sprinkle the minced garlic over the meat. When the onions are lightly browned, pile them on top and around the meat. Mix the broth, Worcestershire sauce, and soy sauce, and pour into the slow-cooker insert.

Cover and cook in the slow cooker on LOW for 6 to 8 hours or until the brisket is very tender. Let rest for at least 20 minutes before serving in the slow cooker set on WARM.

If your slow cooker doesn't have a WARM setting, transfer to a baking dish and cover tightly with foil while resting.

The brisket can be sliced or shredded immediately and served with the onions and juices.

Or let the meat cool then refrigerate overnight. Before reheating, scrape away and discard the layer of fat that has formed around the meat.

Enjoy!


Useless Facts

The average person's left hand does 56% of the typing.

A shark is the only fish that can blink with both eyes.

The longest one-syllable word in the English language is "screeched."

All of the clocks in the movie "Pulp Fiction" are stuck on 4:20, a national pot-smokers hour.







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