Woodlands Fitness Centre

The Woodlands newsletter: Monday 24th January 2022

Monday 24th January 2022

Hi,

Not everyone is a good candidate for a successful body transformation.

It is the naked truth - not everyone can transform their body dramatically and keep it this way.

If it would be so easy, nobody would hire a personal trainer and everyone would look like fitness models.
The success of your body transformation ultimately depends only on one person: you!

How much do you really want it?

How hard you are ready to work?

There is no need to get scared - but these facts must be understood before starting your body transformation.

There will be lots of work and lots of weak moments during the process. In my professional career, I have seen many success stories as well as a lot of failures. Some people struggle with healthy nutrition.

Some people cannot overcome their laziness to workout consistently. But the truth is, only when you stop creating excuses, the results start showing.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more...


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: 8.30am - 8.45pm
Wednesday: 7.30am - 8.45pm
Thursday: 8.30am - 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







Benefits of Intermittent Fasting (part 1)

As well as weight loss, various studies have linked IF with a reduced risk of cancer and heart disease, an extended lifespan, some protection against age-related diseases and a protective effect against cognitive decline. This is still an emerging area of research and these links are as yet inconclusive.

It is important to note that some of these studies have only been carried out with animals, and it is unclear at the moment whether all the benefits will be replicated in human studies.

Is Intermittent Fasting safe? Much of the emphasis of these diets is on the fasting stage, but in order to be a safe, effective and healthy style of eating, the food consumed during your 'eating windows' needs to be of high nutritional value.

Aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.

Is Intermittent Fasting effective for weight loss and is it sustainable? Studies suggest that when you compare IF with daily calorie restriction it is equally as effective at promoting weight loss in those who are overweight and obese.

Results will vary, however, dependent on your individual circumstances and the amount of weight you have to lose.

How effective it is in the longer term will depend on your ability to maintain this style of eating going forward. This is because IF is not so much a 'diet' but rather a programme of eating, which means sustaining the weight loss is all down to how well you adapt your eating patterns in the long term.

More next week....

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


Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others. Leafy greens have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fibre.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.

Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fibre that helps keep you feeling full.

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


Recipe of the week: Keema Style Beef

Ingredients:

1 Onion
2 Garlic Clove
240 grams Beef Mince
150 grams Basmati Rice
1 table spoon Tomato Puree
1 table spoon Rogan Josh Curry Paste
50 grams Red Split Lentils
10 grams Beef Stock Paste
100 grams Baby Spinach
1 table spoon Mango Chutney

Method:

Halve, peel and thinly slice the onion. Peel and grate the garlic (or use a garlic press). Heat a drizzle of oil in a frying pan on high heat. When the oil is hot, add the beef mince and cook until browned, 5-6 mins. Use a wooden spoon to break it up as it cooks. TIP: Drain off any excess fat if necessary.

Wash your hands after handling raw meat.

Meanwhile, pour the water for the rice (see ingredients for amount) into a saucepan and bring to the boil. When boiling, add 1/4 tsp of salt, stir in the rice, lower the heat to medium and pop a lid on the pan.

Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Once the beef is browned, add the onion to the pan, stir together and cook until softened, 4-5 mins, stirring occasionally.

Add the garlic, tomato puree and rogan josh curry paste, stir together and cook for 1 minute.

Pour in the water for the sauce (see ingredients for amount), red split lentils and beef stock paste. Season with salt and pepper, bring to the boil, then turn the heat down to medium and simmer until the lentils are tender, 20-25 mins.

Stir every few minutes to ensure the lentils are not sticking to the bottom of the pan.

Once the lentils are tender, add the spinach to the curry in handfuls and cook until wilted and piping hot, 2-3 mins. Stir in the mango chutney. TIP: Add a splash of water if it's a little dry. Taste and add salt and pepper if you feel it needs it.

Fluff up the rice with a fork and spoon into bowls. Top with the curry.

Enjoy!


Exercise of the week: Jackknifes

For a basic jackknife, lie on your back with your arms outstretched behind your head.

Keep your arms and legs elevated off the ground a little throughout the movement.

Contract your abs and bring your arms and legs together to meet above your midriff, before easing them back to your starting position.

There are so many variations of this exercise; you can alternate sides and adding little rotations to it.


Things to consider

Post your goal:

Print out your goal in big words. Make your goal just a few words long, like a mantra ("Exercise 15 mins every day"), and post it up on your wall or refrigerator.

Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going.

A picture of your goal (like a model with sexy abs, for example) also helps.

Don't cut more than 500 calories:

You don't have to cut your calories in an extreme way. Most people will lose at least a pound a week if they consume 500 calories less a day through a combination of diet and exercise.

This approach may not offer the same instant gratification, but you'll actually transform your body in the long run.

Focus on technical efficiency:

Only add weight when your body is ready for it. If you lose the mind-muscle connection or lose technical efficiency just to use more weight, you're not ready for it.

Eat on a consistent schedule:

I know this sounds simple - but it's easy to get swept up in the flow of the day and forget to eat. Highs and lows in your blood sugar can cause stress to your body, leading to inflammation, hormone imbalances, interrupted sleep and more.


Useless Facts

There is a seven letter word in the English language that contains ten words without rearranging any of its letters, "therein": the, there, he, in, rein, her, here, ere, therein, herein.

Bruce Alexander once went to a magic show. The magician asked for a volunteer for his disappearing act. Bruce Alexander raised his hand and the magician disappeared.

A goldfish has a memory span of three seconds.

Cranberries are sorted for ripeness by bouncing them; a fully ripened cranberry can be dribbled like a basketball.

Jan Handley can put 10 pounds of potatoes in a 5 pound sack.

The male gypsy moth can "smell" the virgin female gypsy moth from 1.8 miles away.







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