Woodlands Fitness Centre

The Woodlands newsletter: Monday 21st March 2022

Monday 21st March 2022

Hi,

Fad diets operate on restricting you, and in effect will usually starve you of something important your body needs.

When these fad diets are successful in helping you lose weight and fast, what happens next?

Do you actually know how to eat in a manner that fuels your body?

Do you know how to eat without following a plan?

Do you live the rest of your life with the restrictions to maintain your weight loss?

What happens when you inadvertently add the foods you took away back in?

You have to learn how to manage your food choices long term, not be spoon-fed information, supplements or meal replacements.

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


What is reverse dieting?

You need to eat fewer calories than you burn to lose fat. However, if you restrict your energy intake for too long, this can eventually slow your metabolism in a process called "metabolic adaptation," which makes it difficult to continue losing weight.

To combat metabolic adaptation, you can use a strategy called "reverse dieting," in which you gradually increase your caloric intake in order to raise your metabolism. Even though it sounds a little crazy to increase calories to lose weight, this ultimately helps you burn more calories.

To create an effective reverse diet, you may also need to do less cardio and more heavy lifting, which will further optimise your metabolism to build muscle and shed fat.

If you've reached a point with your dieting where you think you may need to reverse diet, do it strategically to maximise your results.

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


Dead-Stop Reps

We all think of the rep as being one seamless movement up and down or back and forth, maybe with a little pause to emphasise the contraction point. Have you ever taken each rep to a complete stop after lowering into the start position before pushing or pulling it back?

I first became aware of this technique long ago when I saw someone doing it on Smith machine incline presses and had to try it out. Taking each rep to a full stop as the bar sat on my upper pecs, I drove it back up again and again.

The pump and burn were ridiculous, and my upper chest got sorer than it had been in months, maybe even years.

Dead-stop reps take momentum out of the equation and force the target muscle to overcome inertia on every rep.

You will quickly find you're able to achieve the same level of intensity and fatigue to the muscle with significantly less weight than you would handle in your standard style of training.

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


Exercise of the week: the Suitcase Deadlift

Set up a barbell, kettlebell, or dumbbell on the outside of your right leg lined up with the middle of your foot. If using a dumbbell or kettlebell, the weight should be elevated on an aerobic step to allow for optimal alignment during your setup.

Evenly distribute your weight on your feet along the entire foot. Grip the floor with your feet to create a stable foot position.

Your posture should be tall with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hip with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.

Your arms should remain long by your sides, with a slight bend in your elbows.

Pre-tension your shoulders, hips, and core with a long inhale and exhale before lowering toward the barbell.

Hinge your hips back and begin to bend the hips, knees, and ankles to lower your body toward the barbell.

Grab the barbell directly in the middle, and rotate your shoulder outward to engage your lat and upper back. Use a solid grip to prevent the weight from moving in your hand.

Lift your hips up and back until you feel a stretch on the back of your legs. Your hips should be higher than your knees, and your shoulders should be higher than your hips.

Lift your opposite arm out to the side and make a fist to create tension throughout your body and help to maintain optimal alignment for the movement.

While maintaining a neutral spine, keep the barbell close to your leg and start your upward movement by pushing your feet through the floor. As you begin to stand, squeeze your glutes to move your hips forward. Maintain a strong core and back position to prevent your body from twisting as you stand.

As your hips move forward, keep your arms long, and finish the movement by squeezing your glutes, all while maintaining a neutral spine. Your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water, and you're attempting not to spill any water out of the front, back, or sides of the bucket.

For the downward movement, maintain a neutral spine and hinge from your hips. Bend your hips and knees to lower the barbell back toward the floor.

Once the weight plates reach the floor, the repetition is complete.

Pause briefly and reset your position before beginning the next repetition.

Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 5-10 repetitions on each side.


Recipe of the week: Spicy pork chop traybake recipe

Ingredients:

2 red chillies, 1 finely chopped and 1 sliced
3 tbsp soy sauce
1 tbsp hoisin sauce
2 limes, 1 juiced and 1 cut into wedges
1.5cm piece ginger, grated
4 pork chops
250g basmati rice, rinsed
2 leeks, trimmed and sliced
1 lemongrass stalk, trimmed and finely chopped
250g pack pak choi, roughly chopped
800ml chicken stock
15g fresh coriander, roughly chopped

Method:

Mix the finely chopped chilli, soy, hoisin, lime juice and ginger together in a non-metallic bowl.

Add the pork chops and turn to coat.

Cover and leave to marinate for at least 30 mins or up to 24 hrs. Preheat the oven to gas 7, 220°C, fan 200°C.

Mix the rice, leeks, lemongrass, pak choi and stock in a deep roasting tin.

Top with the pork and all the marinade, then bake for 30 mins until the pork is cooked through and the rice is tender.

Garnish with the roughly chopped coriander and sliced chilli. Serve with lime wedges to squeeze over.

Enjoy!


Things to consider

Don't overwork the rear delts:

The rear delts are hit hard on back day, and during some shoulder exercises for front and side delts.

If you look at the rowing/pulling motion of most back exercises, you will notice that they are in the same family tree as rear laterals (bent over reverse flys). Some rear delt work is good, but you do not need an abundance of rear delt exercises to have great looking rear delts.

Stop and Smell the Fruit

Placing a bowl of fruit in your kitchen or on your dining room table does more than just add to the ambiance.

As it turns out, studies have shown that taking a whiff of fresh green apples, bananas, and pears can help curb appetite and lessen cravings for sugary desserts. If it's a no-go on the fruit bowl idea, try scented lotion instead.

Muscle Up

Whilst dieting, you should also be working out and trying to build up your muscle mass. Even when you're at rest, your body is constantly burning calories, and the "resting metabolic rate" is much higher in people with more muscle.

That's because every pound of muscle uses about six calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you'll burn the caloric equivalent of three pounds of fat over the course of a year, and be even closer to obtaining that lean physique you've always wanted.

Avoid processed foods:

Processed foods have multiple negative side effects. Generally speaking, the fewer the ingredients, the better the food. Taking a quick look at food labels can tell you a lot, but ideally, the majority of food you buy doesn't need a label.


Useless Facts

The HyperMart outside of Garland Texas has 58 check-outs.

Rachel Betton plays ping bong with a bowling ball.

The Minneapolis phone book has 21 pages of Andersons.

In the 1980's American migraines increased by 60%.

Sophie Hamilton Cody doesn't lift weights because it infers that she has limits to her strength. Sophie only does Zumba.

Poland is the "stolen car capital of the world".







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