Woodlands Fitness Centre

The Woodlands newsletter: Monday 1st November 2021

Monday 1st November 2021

Hi,

What is the missing link for long term weight loss?

When choosing a nutrition program for long term weight loss, you actually need to involve nutrition. It's not just all about calories.

But the missing link for long term weight loss for many people is exercise. Too many of you focus on dieting. Exercise is the essential component of long term weight loss.

Many diet programs do not contain an exercise component - which means they are losers for long term weight loss from the very start.

Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires.

Or a plane without wings.

You can't fly without wings. Westlife told us this.

And we must all listen to Westlife. Especially Shane. He's lush.

Ok, so the first article is titled "Time and Tension (TUT)". This is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set.

The second article is about soup. Eating the exact same food turned into a soup rather than as solid food will make people feel more satiated and eat significantly fewer calories.

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

The exercise of the week is a barbell Romanian deadlift, shrug, calf raise.

The recipe of the week is a Hungarian pork stew.

There's now a new section to these newsletters. Ideally I like them to fill 3-4 sides of A4 so I print a few copies to have in the gym without too much empty space. For such an eventuality, I've now added in "GW's top suggestions" section. For clarity, nothing that I write is presented as a hard and fast rule. One consistent theme that runs through all of these camps is that at the end of the day everything works if you understand and implement it properly. It just might not always work well for you. You've gotta kiss a few frogs before you find your Prince Charming.

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



Time and Tension (TUT)

One thing I see quite frequently in the gym is people lifting weights far too quickly. Muscles can't count repetitions; they respond to intensity and duration. Muscles understand time. And they understand tension.

What I'm saying is that if you focus on a specific range of seconds, you'll challenge your muscles in an entirely new way.

Reps, sets and rest time are important acute variables in your workout - but the total amount of time you spend actually doing each set of an exercise can also be critical to reaching your training goals.

Time under tension (TUT) is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set.

For example, if you did the barbell curl and it took you two seconds to curl the weight up and another two seconds to lower it, that's four seconds of tension per rep.

Performing 10 reps at this pace would take a total of 40 seconds. Therefore, the TUT for that set is 40 seconds. If you increased the speed of those reps to about three seconds, then it would take you only 30 seconds to complete a 10 rep set.

Although the reps and weight are the same, the second set might not increase your muscle mass to the same level as the first. And that's the basis of TUT training: focus on sets that last for a certain amount of time based on your training goals.

Evidence suggests that the best TUT ranges are 4 to 20 seconds for maximising strength, 40 to 60 seconds for muscle mass and 70 to 100 seconds for muscle endurance. To monitor your rep speed and total TUT for every set, you need to watch the clock.

Regardless of your training goals, it's important to vary your reps and TUT times within the range of your goal so you don't get stuck in a rut. Make weekly modifications.

Each week, change the number of reps you perform per set and the time it takes to complete each rep. If you continue to modify your routine this way, then monitoring your training with the TUT principle can be done indefinitely.

Remember, you won't achieve the desired goals without adequate nutrition and recovery time. The correct diet is a must.

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


Soups

Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food, making a soup.

Eating the exact same food turned into a soup rather than as solid food will make people feel more satiated and eat significantly fewer calories.

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

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


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

Place a barbell on the ground

Begin with both feet shoulder-width apart with toes pointing toward the knees bent at a five-degree angle.

Draw abs in and activate glutes

Grab the barbell with both hands (grip slightly wider than
shoulder-width)

maintaining a drawn-in position contract the glutes and lift the
barbell until a fully upright position

Retract shoulder blades and shrug shoulders up towards 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.


GW's top suggestions

Choose the right tempo:

Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position.

Don't Lose the Wrap Battle:

A paper-thin wrap may seem like a healthier, lower carb alternative to a sandwich - but don't be fooled by appearances. Wraps are almost always loaded with calories, thanks to the fat that's needed to make them pliable—and a large wrap can be the carb and calorie equivalent of four or five slices of bread. In other words, forget the wrap and go for a cold, open-faced sandwich instead. Your waistline will thank you.

Train consistency:

Don't miss too many workouts. Muscle building takes years. Are you willing to pay this price?

Colour Code Your Snacks:

You can avoid a mindless binge by adding visual traffic lights to your snack. Researchers at the University of Pennsylvania and Cornell University gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently coloured chips. Students who had their snack segmented ate 50 percent less than those with a uniform bowl.


Recipe of the week: Hungarian pork stew

Ingredients:

40g/1½oz lard
1 large onion, thinly sliced
2-3 tbsp paprika
1.8kg/4lb pork steak, diced
1 tsp tomato purée
1 green pepper, thinly sliced
3 medium tomatoes, sliced
Salt and freshly ground black pepper
1 tbsp cornflour

Method:

Heat the lard in a lidded frying pan, add the onion and fry for five minutes, or until softened.

Remove the pan from the heat and stir in the paprika, adding more or less to taste.

Add the pork and a splash of water. Simmer over a low heat for about 5 minutes.

Add enough boiled water to cover the meat, bring back to the boil and add the tomato purée, green pepper and tomatoes.

Season with salt and freshly ground black pepper. Cover with a lid and simmer for 1 hour or until the pork is tender.

To thicken the sauce, mix the cornflour and two tablespoons of cold water to form a paste, then stir into the stew. Bring to the boil again to thicken.

Check the seasoning, and season with salt and freshly ground black pepper to taste.

Serve the stew with creamy mashed potato, or macaroni. The dish also goes well with finely sliced cucumber which can be lightly pickled with a splash of white wine vinegar and a sprinkling of caster sugar.

Enjoy!


Useless Facts

There are only four words in the English language which end in "dous": tremendous, horrendous, stupendous, and hazardous.

Tigers not only have striped fur, they have striped skin!

In most advertisements, including newspapers, the time displayed on a watch is 10:10.

On the ground, a group of geese is a gaggle, in the sky it is a skein.

To Ensure Promptness, one is expected to pay beyond the value of service - hence the later abbreviation: T.I.P.








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