Woodlands Fitness Centre

The Woodlands newsletter: Monday 25th October 2021

Monday 25th October 2021

Hi,

Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered in last week's newsletter.

If you didn't read that particular newsletter, then Diet A is one of those diet plans that supply you with their foods, as well as their special drink or bars to eat, and they tell you exactly when to eat them.

These Diet A type meal plans are easy to follow but they are destined for failure in the medium-long term.

They all fail the "Can I eat that way for the rest of my life?" test, unless you really think you can eat cookies and shakes for the rest of your life.

The bottom line here is simple: if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it's a loser for long term weight loss and it should be avoided.

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 Beans and Legumes. Beans and Legumes are both high in protein and fibre. They're good for you. So eat them.

This is part of our seemingly never ending articles on the 20 Most Weight-Loss-Friendly Foods on the Planet.

The third article is: "Do you do endless sit-ups?" Because doing lots of situps will get you that toned mid sectioned you've always been after. Said no one ever.

The exercise of the week is barbell deadlift, shrug, calf raise. If you haven't got the time to do deadlifts, shrugs and calf raises separately then this is the exercise for you.

The recipe of the week is a all-in-one chicken traybake. This recipe contains chicken breasts, peppers, oranges and black olives, which kinda suggests it's made from random stuff you've got left in the fridge. It's actually easy, tasty and good for you. So make it. Then eat it.

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:

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


Are carbs our friends (part 2)?

When you ingest carbohydrates, your pancreas secretes a hormone called insulin.

Simple carbs (for the most part) cause a quick insulin spike, and then drop you rather quickly, hence you crave more carbs soon after your insulin levels drop.

Complex carbohydrates cause a more gradual insulin spike. This allows you to feel fuller for a longer period of time, typically for the two to three hour duration between meals. Knowing the different types of carbs can help build the body you have always dreamed of.

Fibrous carbohydrates have a negligible effect on blood sugar levels, but act more as a "cleanser" for your intestinal tract, providing you with a much needed tool for pushing food through the system.

We already know that eating carbohydrates causes a rise in insulin/blood sugar levels. The glycemic index is basically a system which measures the degree to which a certain food will spike insulin levels, and how quickly it will do so.

This means that 50g of carbohydrates found in one food might have more or less of an effect on blood sugar levels than 50g of carbohydrate coming from another food.

The quality of carbohydrate that one eats is much more important than the quantity. For example, if we compare a low glycaemic index carbohydrate such as a yam, with high glycaemic carbohydrates such as a doughnut, you could probably eat 2-3 yams, and not cause as dramatic an insulin spike as you would eat only 1 doughnut.

In fact, a lot of foods you might think cause a dramatic insulin spike (cherries for example), are in fact very low glycemic (a cherry has a lower glycemic index than a yam, and a yam is considered a staple food when trying to get lean).

Whenever you are in debate of late night carbohydrate indulgence, just keep in mind the degree to which the carb you're going to eat will affect your blood sugar levels. This will determine whether or not your body stores fat.

So now the myth has been dispelled: not all carbs are bad, and some can be eaten in moderation at any time of the day. Choose your carbs wisely, and the fear of bodyfat storage will no longer haunt you.

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


Beans and Legumes

Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others.

Beans and Legumes tend to be high in protein and fibre, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it's important to prepare them properly. Beans and legumes are a good addition to your weight loss diet.

Beans and Legumes are both high in protein and fibre, contributing to feelings of fullness and a lower calorie intake.

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


Do you do endless sit-ups?

Okay, maybe "endless sit-ups" is a perhaps an exaggeration, but do you do a lot?

Loads?

Bare sit ups?

Did you know that for every 100 sit-ups you do, you lose ten pounds of fat? No you didn't, because we made it up, it's rubbish.

But the way some people insist on crunching up and down for hours on end, you'd think this basic exercise was a miracle fat-loss technique.

Very little is worse than those late night 'celeb' featured shopping channels, where they go from a size 20 to a size 8 in 4 weeks, by doing 5 mins of crunches each day, don't believe it - it's a total scam.

It's not that sit-ups are bad for you, they are great at strengthening your abs and giving you a nice six pack, along with leg raises, but.... if you have a layer of fat covering them - you'll never see them, and trust me doing 5000 sit-ups every day will not 'burn' fat from your stomach.

You simply cannot 'spot burn' fat from one part of your body. You lose weight evenly from all over, so the places with the greatest amount of fat will be the last to slim.

We've already explained that mixing cardio and weight training will shed fat, but it's worth reiterating. The resistance element of a weights workout burns far more calories than the repetitive motion of a sit-up.

Abs exercises should be added to your workout only so that when you do lose the fat, you'll have a six-pack lurking underneath.

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


Exercise of the week: barbell deadlift, shrug, calf raise

The barbell should be on the ground.

Begin with both feet shoulder-width apart and pointing forward and knees in line with toes.

Draw abs in and activate gluts.

Squat down and grab the barbell with both hands (grip slightly wider than shoulder-width).

Maintaining a drawn-in position drive through the heels, contract the glutes and life the barbell until in a fully upright position.

Retract shoulder blades and shrug shoulders toward ears.

Hold the shrug and perform a calf raise by putting pressure over the big toe.

Return to original position by reversing the order of the exercise.

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


Recipe of the week: All-in-one chicken traybake

Ingredients:

2 tbsp olive oil
4 chicken breasts, skin on
750g new potato , sliced
large pinch dried thyme or fresh if you have it
4 garlic cloves, peeled, but left whole
450g jar mixed roasted peppers, cut into bite-size pieces
2 oranges, each cut into eight segments
200g jar pitted black olives in brine, drained

Method:

Heat oven to 200C/180C fan/gas 6.

Heat 2 tbsp of oil in a large flameproof roasting tin, then fry the chicken, skin side down, and the potatoes for 8 mins or until the chicken skin is crisp and golden.

Turn the chicken and potatoes, then continue to cook for a further minute.
Add the thyme and garlic, then stir to coat everything.

Roast everything for 15 mins until the potatoes are soft.

Remove the tray from the oven and throw in the peppers, orange segments and olives and roast for 5 mins more until the chicken and potatoes are completely cooked.

To serve, bring the tray to the table and let everyone help themselves.

Enjoy!


Useless Facts

"Dreamt" is the only English word that ends in the letters "mt."

Almonds are a member of the peach family.

Winston Churchill was born in a ladies' room during a dance.

Maine is the only state whose name is just one syllable.







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