Woodlands Fitness Centre

The Woodlands newsletter: Monday 22nd November 2021

Monday 22nd November 2021

Hi,

When I talk about weight loss, I actually mean fat loss. They are not the same thing. A pound of fat equals 3,500 calories whereas a pound of muscle equals only 600 calories - so a large calorie deficit and rapid weight loss will result in more muscle loss. Not an ideal outcome.

So if I use the term 'weight loss', I do so only because it is a familiar term most people understand.

The true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss.

A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass, is the goal.

The type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining lean body mass.

The first article this week is titled "Stop trying to spot reduce (part 2)"

The second article is about Apple Cider Vinegar. 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 lunge to two-arm dumbbell press.

The recipe of the week is a Chicken thigh and chorizo 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: £22
3 months: £24
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: £32pm
3 months: £34pm
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: £46
1 month: £49

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


Stop trying to spot reduce (part 2)

It would be nice if you could selectively choose where you lose or gain weight; add a little here, take off a little there to create your ideal body shape. Unfortunately exercise and losing body fat does not work that way. Instead you lose body fat from all over and cannot spot burn fat from a specific area of your body.

Spot reducing a specific area of your body is one of the greatest fitness myths. Advertisers would have you believe that by using their equipment you can target a body part and lose fat from just that area. However, when you lose fat it is lost all over your body. Doing lots of ab curls will not get you guarantee you a slim mid section. Doing lots of tricep exercises will not get rid of your bingo wings.

When your body burns more calories than you consume, your body turns to your fat stores for the necessary energy to perform daily functions. Fat is broken down in a series of complex processes that make it usable by your body. Over time your fat cells shrink in size but do not disappear completely unless removed through a surgical procedure.

Resistance training is effective for fat loss. I'm not talking about bodybuilding because we are not a bodybuilding gym. Even moderate amounts of resistance training can help you lose weight and have a positive impact on your health

Do resistance exercises two to three times per week on non-consecutive days. Choose one exercise for each major muscle group and do 2 to 3 sets of 8 to 12 repetitions. For both types of activity, you must keep your intensity level moderate to high for the most effective fat burning.

Do not expect to lose body fat quickly. Aim to lose 1 to 2 lbs. per week for long-term results. Fad diets and extreme exercise do not yield long-term success. Increase physical activity and decrease caloric intake for the best results. Shape your body with targeted resistance exercises so that as you lose fat, the muscles are strong and toned.

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It's often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term. Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

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


Exercise of the week: lunge to two-arm dumbbell press

Begin with both feet shoulder-width apart.

Hold 2 dumbbells in hands at chest level (palms facing body).

Draw abs in and activate gluts.

Lunge forward landing on the heel of the lunge foot.

Then come to a stabilised position with front foot pointing straight ahead and knee directly over second and third toes.

Both knees should now be bent at a 90-degree angle front foot should be flat on the ground and back foot should have the heel lifted off the ground.

From this position, drive off a front foot (heel first) and back into a straddling position.

In thus stable position press the dumbbells overhead until arms are fully extended.

Lower weight to chest and repeat.

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


Recipe of the week: Chicken thigh and chorizo traybake

Ingredients:

500g baby Maris Peer potatoes, evenly chopped
1 mixed bag of 3 peppers, deseeded and each cut into about 16 chunks
300g bag of shallots, peeled and cut in half
200g chorizo ring
1 tsp paprika
1/2 tsp chilli powder
1 tbsp olive oil
8 chicken thighs
Crusty bread, to serve

Method:

Heat the oven to 200°C/Gas Mark 6.
Place the potatoes around the edge of a large roasting tray and scatter the pepper chunks evenly within them. Mix the shallots with the peppers.

Remove the ends of the chorizo, cut the ring into thick slices, roughly the width of two £1 coins, and add to the tray.

In a cup, mix the paprika, chilli and olive oil. Pour half the mixture over the vegetables.

Use your hands to ensure they are all coated in the oil and move the potatoes back to the edges of the tray.

Place the chicken thighs on top of the peppers, chorizo and onion, skin side up. Drizzle the remaining oil over the chicken.

Cook in the oven for 1 hour, or until the chicken is cooked through. Drain any excess oil from the chorizo from the tray, before serving with crusty bread.

Enjoy!


Things to consider

Foam roll:

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise.

Don't "Save" Your Calories for Later:

If you have a big celebration or date coming up, you might think it makes sense to "save" your calories for when it's time to let loose, but this technique is rarely effective and could actually be hindering your ability to lose weight.

Although this makes sense in theory — consuming fewer calories total per day — it rarely works out as cleanly as we like. By the time you get to the date, and have a drink or two, the feelings of extreme hunger rush in, and you're grabbing for whatever you can get your hands on, which is usually foods high in calories and fat. You're so hungry, you may even end up consuming more than a day's worth of calories in one sitting! Plus, with alcohol in your system, your body is less able to efficiently metabolise the calories. Instead, consume normal meals throughout the day, arrive at your date cool, calm, and collected, and enjoy your cocktail and eat responsibly.

Go for Goji Tea:

Research indicates goji tea can "help" you get slim. Lycium barbarum, the plant from which goji berries are harvested, boasts a slimming effect. In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group, and the effects lasted up to four hours. What's more? Most goji teas are mixed with green tea, making the beverage a weight loss double whammy.

Shoulder anatomy:

When most people think of the shoulder anatomy, they think of the deltoid, which consists of 3 "heads": anterior, lateral and posterior. When planning a shoulder workout, select 1 exercise for each head.

The anterior deltoid is located on the front of your shoulder. Its main function is shoulder flexion - raising your upper arms up to the front and overhead. This muscle is targeted with front raises and pressing exercises (e.g. barbell overhead press, push press).

The lateral deltoid is located on the outside of your shoulder. The main function of the lateral deltoid is shoulder abduction - raising your upper arms upward, at your sides. This muscle is targeted with lateral raises (dumbbell or cable) and upright rows.

The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension - pulling your upper arms backward and bringing your shoulder blades together. This muscle is targeted with dumbbell bent over raises, face pulls and bent over rows.


Useless Facts

There are 336 dimples on a regulation golf ball.

The scene where Indiana Jones shoots the swordsman in Raider's of the Lost Ark was Harrison Ford's idea so that he could take a bathroom break.

A crocodile cannot stick its tongue out.

A snail can sleep for three years.

All polar bears are left-handed.










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