Woodlands Fitness Centre

The Woodlands newsletter: Monday 4th April 2022

Monday 4th April 2022

Hi,

As much as social media can be a place for inspiration, motivation and education, we get to choose who we follow and what we see.

We have control over our social media feeds, we are in the driver's seat and have full control on the content we see. We have to take what we see and read with a grain of salt. There are a lot of charlatans out there, peddling terrible weight loss products and services.

How one person loses weight, what one person eats is not necessarily how it works for everyone. I think this is the trap most of us fall into "if it worked for her, it'll work for me"

If you do want to lose fat, you'll need to eat fewer calories than you need to maintain your current weight. It's important to strike a balance between losing weight consistently but not losing too rapidly or eating so little that you're always hungry, tired, or lacking energy to get through workouts.

Ask me to calculate your caloric intake and from there do some trial and error to see what the right amount of calories and rate of weight loss would be for you. This is a good place to start guesstimating but you'll really figure it out once you try it out.

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: £30pm
3 months: £33pm
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: £126 (£162)

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 to Lose Fat Without Losing Muscle (part 1)

If you've been working hard to get in shape yet still want to lose fat, you may have concerns that you'll lose muscle as well. To prevent this, you can follow a few eating and fitness guidelines that will help you achieve the results you want.

You must go about losing weight safely and effectively to optimise fat loss and muscle maintenance. This is especially important if you want to maintain your fitness level, physical activity, and overall function.

With the right approach, it's possible to lose fat while maintaining muscle mass. This article outlines how you can use an exercise and eating plan to effectively shed fat without losing muscle.

What it takes to lose fat:

To lose fat, you need to consume fewer calories than you burn each day and exercise regularly. Frequent physical activity helps get rid of fat. If you lose weight without exercise, you're more likely to lose both muscle and fat.

While it's not possible to lose fat on particular areas of your body, you can work on lowering your overall body fat percentage.

Go slowly.

Losing weight quickly may contribute to muscle loss. It's best to lose a small amount of weight each week over a longer period.

How to maintain muscle:

To keep the muscle you have while losing fat, you'll need to strike a balance between limiting yourself and pushing yourself as much as you can.

Each person will have different results. Listen to your body, and adjust your workout and eating plan accordingly.

Schedule recovery time:

Give yourself enough time to recover between workouts. This is especially important if you're eating fewer calories and doing intense workouts. Get plenty of sleep, which helps restore your energy levels.

Don't restrict:

Avoid any type of eating plan that's too drastic or restrictive. It will be harder to keep up with long term.

Avoid overtraining, and stay away from any workout plan that has the potential to drain you or cause injury. Pushing yourself too hard or fast may result in missing workouts due to fatigue or injury. Remember, rest days are important.

Exercise:

Exercise is another important aspect of maintaining muscle mass.

Research from 2018 examined the effect of calorie restriction combined with resistance, endurance, or both types of training in older adults with obesity. The researchers found that when individuals followed an eating plan and did some type of exercise, they were able to prevent muscle loss due to calorie restriction.

Most of the eating plans consisted of 55 percent carbohydrates, 15 percent protein, and 30 percent fat.

Eat healthy:

Change up your eating plan to include healthy proteins and fewer unhealthy fat sources.

In a 2016 review of 20 studies, researchers found older adults retained more lean mass and lost more fat when consuming higher protein diets.

Do some cardio:

To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week. 2-3 x 20 minute HIIT sessions and 10,000 steps a day should do it.

This article continues next week...

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

More next week....


Bands and Chains

No, not whips and chains.

Bands and Chains.

Big difference.

You can increase resistance to any barbell by fixing bands or chains to each end.

Bands are elastic, so the resistance will increase as you push or pull the bar further from the starting point. This is especially valuable if you want more resistance at the peak contraction of the rep.

Chains operate strictly on the principle of gravity. If you bench press or squat a barbell with chains attached to the ends, more chain comes off the ground and the resistance increases.

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


Recipe of the week: Chicken biryani

Ingredients:

300g basmati rice
25g butter
1 large onion, finely sliced
1 bay leaf
3 cardamom pods
small cinnamon stick
1 tsp turmeric
4 skinless chicken breasts, cut into large chunks
4 tbsp curry paste (we used Patak's balti paste))
85g raisin
850ml chicken stock
chopped coriander and toasted flaked almonds to serve

Method:

Soak the rice in warm water, then wash in cold until the water runs clear. Heat butter in a saucepan and cook the onions with the bay leaf and other whole spices for 10 mins.

Sprinkle in the turmeric, then add chicken and curry paste and cook until aromatic.

Stir the rice into the pan with the raisins, then pour over the stock. Place a tight-fitting lid on the pan and bring to a hard boil, then lower the heat to a minimum and cook the rice for another 5 mins.

Turn off the heat and leave for 10 mins. Stir well, mixing through half the coriander. To serve, scatter over the rest of the coriander and the almonds.

Enjoy.


Exercise of the week: Dumbbell Floor Press

The floor press is a great way to build upper-body and core strength without the need for extra equipment like a workout bench. In fact, you'll use your core muscles to help stabilise you even more on the floor than you would on a bench.

For an added challenge, you can progress the move by extending your legs straight out and flexing your feet.

Start by lying on your back with the dumbbells in your hands, elbows bent at about 45 degrees and feet planted on the floor.

Press the weights straight up above the chest (not the face) for 1 count and hold for 1 second.

Slowly lower, using a count of 3 on the way down.

Don't rest at the bottom of the movement. Instead tap the floor with your elbows, then press up with control.

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.


Things to consider

Incorporate some form of a heavy ab exercise:

Far too often the abs are worked the same way day in and day out, with no added resistance. Make sure you incorporate some form of progressive resistance into your ab routine to help build a thick, amazing looking six-pack. These exercise include, but are not limited to: weighted sit-ups, crunches and leg lifts, and cable crunches.

Are You distracted when you eat?

Sometimes you need to grab lunch at your desk or maybe you prefer to eat dinner in front of the TV. While it's okay to do this here and there, regularly being distracted while you're eating raises the odds that you'll have more food than you need or planned to have
.
When you're distracted, the communication between your mind and body is disrupted. You're less in tune with your hunger and fullness cues. Try committing to taking a lunch break or turning your devices off during mealtimes.

Make a list of positive affirmations:

Here's a few to get you started:

"I love to exercise."

"I want to live a healthy life."

"My body is getting healthier every day."

"I won't give up."


Useless Facts

Shakespeare is quoted 33,150 times in the Oxford English dictionary.

Children are afraid of the dark. The dark is afraid of Michelle Hayes.

The word Pennsylvania is misspelled on the Liberty Bell.

NBA superstar Michael Jordan was originally cut from his high school basketball team.

Ted Hawkins only speaks when necessary. His main form of communication is folding his arms and gently shaking his head. Regardless of the situation, he is always understood.

You spend 7 years of your life in the bathroom.

Jo Blackham has spent more than 7 years of her life in the bathroom. Mostly looking for toilet rolls.

The word Gullible is misspelled on the Dictionary.







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