Woodlands Fitness Centre

The Woodlands newsletter: Monday 14th February 2022

Monday 14th February 2022

Hi,

The problem with getting results is that they then have to be sustained. Sadly, the vast majority of people who lose weight will regain it - and often exceed what they lost. Is this what weight loss clubs rely on? Repeat business.

Achieving your goals (which should always specific to you and not what society dictates you should look like) will reflect you worked hard for it. No money can buy it. You can not inherit it. You cannot steal it. You cannot borrow it.

You cannot hold onto your dream body without constant work. It shows dedication. It shows discipline. It shows self respect. It shows dignity. It shows patience. And a work ethic. Maybe a little bit of passion, too.

After you achieve your dream physique, everything will depend only on you and whether you adopt new habits of living or not. If you will go back to your previous lifestyle (choose unhealthy meals and don't continue to exercise), your new physique will be gone faster than you could expect.

The most important rule of maintaining the result of your hard work is to maintain routine and make healthy food choices. New you should come with different mindset and understanding that exercise and healthy food is now part of your life.

Learn how to cook healthy meals, add morning/evening walks to your schedule - enjoy life in a responsible way. Food should give you pleasure as well as nourish your body.

Get everyone on board. Involve all your family - become an inspiration for your friends and family to become motivated and fit.

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


Alcohol and weight loss (part 2)

The following techniques can help people cut down the use of alcohol and achieve their weight loss goals:

1). Set limits on drinking: Federal guidelines define moderate drinking as up to one drink a day for women and two drinks a day for men.

2). Have a few alcohol-free days per week: As alcoholic drinks contain empty calories, it is best to avoid consuming them every day.

3). Use a smaller glass: Portion control is important for achieving and maintaining a moderate weight, and that also holds for beverages.

4). Alternate alcoholic beverages with water: Doing this can help people consume less alcohol within a set period.

5). Opt for wine or low alcohol beers: Beer, cocktails, and other mixed drinks tend to have higher calorie counts.

6). Stick with it: It takes time to change habits and lose weight.

People should avoid drinking on an empty stomach because this can intensify the effects of alcohol and bring them on more quickly. Eating while drinking alcohol slows absorption and helps maintain impulse control.

Looking at the calorie content of alcoholic drinks can help people who are seeking to balance drinking alcohol with their weight loss goals.

The National Institutes of Health (NIH) report the calorie counts for common drinks as follows:

1 pint / 568ml regular beer — 208 calories

330ml regular beer — 153 calories

45ml gin, whiskey, vodka, tequila, rum — 97 calories

150ml red wine — 125 calories

150ml white wine — 121 calories

120ml champagne — 84 calories

120ml margarita — 168 calories

100ml whiskey sour — 160 calories

More next week...


There are 4 ways to progressively overload

In order to continuously adapt and improve, we have implemented the system of progressive overload. Progressive overload says that we have to continuously stress the muscles in a way that creates homeostatic disruption and thus create adaptations in terms of strength and muscle gain.
Progressive overload can happen in 4 ways:

1). Increasing Intensity: Lifting more weight in your next training session.

2). Increasing Volume: Doing more reps, sets or exercises for a certain muscle group in your next training.

3.). Increasing Frequency: Doing more training sessions than the week before.

4). Increasing Tension: Increasing the duration of each repetition within an exercise. A common technique in bodybuilding is to prolong the time under tension (TUT) of a muscle by focusing on a 4-second descent (eccentric) when you do a bicep curl for example.


Recipe of the week: Slow-cooker lamb kleftiko with potatoes

Ingredients:

2 tablespoon extra virgin olive oil
1.4 kilogram lamb shoulder
1 kilogram red- and white-skinned baby potatoes
1 large (200g) brown onion, sliced thinly
2 dried bay leaves
1 cinnamon stick
1/3 cup (80ml) dry white wine
1/3 cup (80ml) chicken stock
1 tablespoon finely grated lemon rind
2 tablespoon lemon juice
1 tablespoon rigani (see tips) or dried oregano
3 clove garlic, crushed
1/3 cup loosely packed fresh oregano leaves

Method:


Heat half the oil in a large frying pan over medium-high heat; cook lamb, turning, for 20 minutes or until well browned.



Meanwhile, heat remaining oil in a 4.5-litre (18-cup) slow cooker on Sauté (Medium) setting; cook potatoes, onion, bay leaves and cinnamon, stirring, for 10 minutes or until browned.


Place lamb on top of potatoes in cooker. Combine wine, stock, rind, juice, rigani and garlic in a small jug; pour over lamb.
Cook, covered, on Low, for 9 hours or until meat is falling off the bone.

4
Serve lamb with potatoes and a little cooking liquid. Sprinkle with fresh oregano.


Enjoy!


Use your hands to gauge appropriate portion size

Another way to gauge appropriate portion size without any measuring tools is by simply using your hands.

As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands.

A rough guide for each meal is:

High-protein foods: A palm-sized serving for women and two palm-sized portions for men — such as meat, fish, poultry and beans

Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men

High-carb foods: One cupped-hand portion for women and two for men — such as whole grains and starchy vegetables

High-fat foods: One thumb-sized portion for women and two for men — such as butter, oils and nuts

So, your hands can be a helpful guide for portion sizes. Different food groups correspond to various shapes and parts of your hands.


Exercise of the week: Banded Rotations

Wrap a band at chest height around a pole or fixed object and grab it with both hands.

Step about 1m away and extend your arms out in front of you.

Twist your torso until your arms have moved 90 degrees, but your hips are still facing forwards. Go back to the start position and do the same on the opposite side.

Certain sports like golf, baseball, cricket, lacrosse, boxing etc use this movement pattern. If you train this movement in the gym, it will only make doing those moves without the load in their respective sports easier.


Things to consider

Chest and Triceps:

Don't train chest the day after triceps, or vice versa. The triceps are heavily involved with pressing movements used to hit the chest.

If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity.

If you work chest the day before triceps, your triceps will be fatigued and will receive a pounding two days in a row.

Slow Your Reps Down:

One simple and highly effective way to make any weight feel heavier is to slow the rep down.

Instead of lifting ballistically and lowering under control, try lifting with a two- to four-second positive, squeeze the muscle, the lower to a count of four seconds.

If you normally curl 100 pounds for 10 reps, this technique can make 50 pounds feel like just as much weight. This is tapping into the effectiveness of TUT or time under tension.

Choose your carbs wisely:

Replace simple carbs like bread, pasta and cereal with healthy carbs like starchy fruits, veggies and rice.

It's important to get enough carbs so you can recover from your workouts.


Useless Facts

The giant squid has the largest eyes in the world.

When Ben Pink is in Rome, they do what he does. Which mostly centres on Derbyshire oat cakes and longing for a bygone era.

Giraffes have no vocal cords.

The pupils of a goat's eyes are square.

Justin Jeria knows the meaning of life. He just doesn't want to tell you.

Van Gogh only sold one painting when he was alive.






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