Woodlands Fitness Centre

The Woodlands newsletter: Monday 7th March 2022

Monday 7th March 2022

Hi,

Why do we keep falling for the newest fad diet?

What is always making us search for the diet that is going to work and work fast?

Do we always seem to find ourselves needing to lose 10lbs?

So many of you need to change your whole outlook on what healthy looks and feels like.

There is no shortage of fad diets, there never has been actually and I find that each and every one of these fad diets has manifested into a craze. How many people do you know right now that are on a low-carb, high-fat diet?

Almost everyone, right?

It is not to say that these diets do not work. They do. They are successful in quick weight loss and successful for those who have a significant amount of weight to lose.

The thing though is 99% of the time, these diets are not sustainable.

A bigger problem is that most of the time people re-create versions of popular diets that have steered away from the purpose or method of the diet itself.

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: £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: £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



How Deep Should You Squat (part 1)?

This is a very common question that causes a lot of confusion.

Some people believe squatting 1/2 way down is easier on the lower back, while others believe squatting very deep is actually safer for your back and more effective overall.

Research and experience suggest squatting "below parallel" as the safest and most effective squat technique. "Below parallel" means that your hips should drop below your knees during a squat.

Conventional wisdom teaches us the safest way to squat is to form a 90 degree angle at the knees, but the exact opposite is true. The 90 degree, or L-angle decreases the stress on your knees slightly (about 28%) but increases the stress put on your back by over 1,000%. As long as you can maintain the natural S-curve in your spine, along with keeping your knees aligned with your toes, a deep squat can be completely safe.

If you're legs stay above that 90 degree mark, which I see often in the gym, the emphasis of the exercise will be on your quads (the front of your thighs). If you're able to drop below 90 degrees (break parallel), then you start to activate the large musculature on the backside of your body - your hamstrings and glutes.

By activating these larger muscles, less stress is placed on your back while working more muscle in the same exercise. If you're trying to lose fat, this will help you burn more calories and if you're trying to put on more muscle, this will help to stimulate a greater release of muscle-building hormones.

It's a win-win.

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


Please don't Focus on Losing Weight in Just 1 Week

The focus on quick weight loss seems to be at an all time high.

Every day, people are bombarded by ads on social media, TV, and email. Many of these promise to help you "lose 10 pounds in just 1 week," "get a flat tummy in 7 days," or "lose 10 pounds, fast!"

Indeed, losing excess body fat can improve your overall health and be achieved via safe, sustainable methods.

However, using unhealthy weight loss methods, focusing solely on short-term fat loss, and being overly preoccupied with your weight can be problematic and take a toll on your physical and mental health.

This article explains why you shouldn't focus on losing weight in just a few days or a week — and why you should instead aim for long-term weight loss centered around sustainable dietary and lifestyle modifications.

Short-term weight loss is possible, but it shouldn't be your primary focus.

You've probably heard friends and loved ones declaring that they "want to lose a few pounds" for a special event like a wedding, holiday, or vacation.

In the attempt to quickly lose weight, many people turn to fad diets, juice cleanses, very low calorie "detox" programs, and more.

While it's possible to lose a substantial amount of weight in a week or two, it isn't a healthy goal or something you should attempt.

For example, if you've ever had the stomach flu or another illness that causes diarrhea, vomiting, or a lack of appetite, you probably lost a noticeable amount of weight in a short time. This would have been due to fluid loss and eating too few calories (1.

Likewise, if you severely restrict calories and over-exercise, you'll lose weight quickly - even in a week.
However, it isn't healthy, sustainable, or safe. Plus, while these practices may lead to short-term weight loss, you'll likely gain any lost weight back quickly once you go back to your old habits.

Even though many weight loss companies, influencers, and dieting books suggest otherwise, there is no "magic bullet" when it comes to weight loss.
Instead, your focus should be on safe, sustainable methods that promote weight loss over a much longer period.

By playing the long game and opting for dietary and lifestyle modifications based on your specific needs, goals, preferences, and lifestyle, you stand a much better chance of reaching and maintaining a healthy body weight.

Fast weight loss is possible, but trying to lose the most weight in the shortest time isn't healthy. It's also likely that you'll regain the weight as soon as you return to your normal dietary and lifestyle practices.

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


Recipe of the week: Easy teriyaki chicken

Ingredients:

2 tbsp toasted sesame oil
6 skinless and boneless chicken thighs, sliced
2 large garlic cloves, crushed
1 thumb-sized piece ginger, grated
50g runny honey
30ml light soy sauce
1 tbsp rice wine vinegar
1 tbsp sesame seeds , to serve
4 spring onions, shredded, to serve
sticky rice, to serve
steamed bok choi or spring greens, to serve

Method:

Heat the oil in a non-stick pan over a medium heat. Add the chicken and fry for 7 mins, or until golden.

Add the garlic and ginger and fry for 2 mins. Stir in the honey, soy sauce, vinegar and 100ml water.

Bring to the boil and cook for 2 - 5 mins over a medium heat until the chicken is sticky and coated in a thick sauce.


Scatter over the spring onions and sesame seeds, then serve the chicken with the rice and steamed veg.

Enjoy.


*Exercise of the week: Dumbbell Deadlift

One of the best and most popular compound exercises, deadlifts are the perfect way to work your entire body.

Remember not to overextend in your lower back. Keep your core engaged and your spine neutral throughout the whole movement.

Stand tall with dumbbells at your sides.

Keeping your back muscles engaged and your chest tall, hinge at your hips, maintaining a slight bend at the knees, and slowly lower the dumbbells toward the floor for a count of 3.

Hold at the bottom for a count of 1, then squeeze your backside and drive back up for a count of 1.

Do 3-4 sets of 8-12 reps.


Things to consider

Traps:

Don't obsess about direct trap work. The traps are worked hard when deadlifting, and also during overhead pressing and other shoulder exercises such as laterals.

Do not assume that you need an excessive amount of direct traps work to build big traps. In fact, if you are deadlifting and using a form of the military press, you may not need much direct trap work at all.

Stay Motivated:

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.

Keep a fitness journal:

Tracking keeps you accountable, and studies show that those who keep journals are more successful at weight loss than those who don't.

Pay attention to your thoughts:

Thoughts are powerful; bring awareness to yours. Do you encourage yourself with body positivity or hold yourself back with negativity? A change in mindset could be all it takes to get your health on track.


Useless Facts

A spider has transparent blood.

Every acre of American crops harvested contains 100 pounds of insects.

If she wanted to, Kate Furniss could rob a bank. By phone.

Prince Charles is an avid collector of toilet seats.

The most common street name in the U.S. is Second Street.

Denise Lally is an avid user of toilet rolls.








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