Woodlands Fitness Centre

The Woodlands newsletter: Monday 11th April 2022

Monday 11th April 2022

Hi,

Why is consistency Such an Important Part of Your weight loss or body transformation Plan?

People have trouble losing weight for a variety of reasons. Some are both in and out of their control. Whatever the issue may be, one key misstep most people make while trying to lose weight is having a lack of consistency.

We've all been there. You decide to change your life for the better, instil some healthy habits, and lose some extra weight in the process.

For the first few days, you're so excited about your new goal that it feels easy to eat healthy and well-balanced meals, turn down your favourite unhealthy snacks, and include some moderate to strenuous exercise in your routine.

However, after a few days, things start to become difficult. Hitting the gym or going for a run suddenly seems like a chore, and your comfort food cravings become harder to ignore. At this point, many people make one slip-up - such as skipping one workout or eating one treat meal—and decide to give up on their weight loss journey entirely.

What are YOU going to do to change that outcome?

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


How to Lose Fat Without Losing Muscle (part 2)

This continues from the article in last week's newsletter.

Increase intensity:

Increase the intensity of your workouts to challenge yourself and burn calories. For your workout to effectively build strength, you must push your muscles to their maximum capacity. This may involve taking a break before proceeding.

Continue to strength train:

Do strength training two to three times per week. This may be a combination of:

• weightlifting
• bodyweight exercises
• resistance band exercises

Always start with low weight loads and fewer repetitions. Gradually work your way up to heavier weights or more repetitions. This will help avoid injury.

Strength training helps prevent muscle loss while increasing muscle mass. Make sure your routine is balanced and targets all the main muscle groups.

Give your muscle groups time to recover. You can aim to target each muscle group a maximum of twice per week. To cut fat, you can also incorporate interval training into your workout plan.

Take a rest:

Allow for adequate rest and recovery on alternate days. Either take an entire day off, or opt for light-intensity exercise, such as walking or swimming.

This continues from the article in last week's newsletter.

Healthy eating:

To optimise fat loss while maintaining muscle mass, follow a healthy diet that meets your nutritional and energetic needs.

Eating healthy foods may also help you feel full, so you'll be less likely to overeat.

Before your workout, make sure you're well hydrated by drinking plenty of fluids. Replace sugary beverages with drinks such as green tea, coconut water, and fresh vegetable juice. You can also have a light, easy-to-digest meal that's rich in carbohydrates.

Within 45 minutes of finishing a workout, eat a meal containing protein, carbohydrates, and healthy fats.

Boost your energy levels with carbohydrates after a workout. This helps in the recovery process, and may even help speed up that process. Carbohydrates help replace glycogen stores that were used for energy during exercise.

Carbohydrates that are ideal to eat after exercise include:

• fresh fruit
• sweet potatoes
• whole wheat pasta
• dark, leafy vegetables
• milk
• oatmeal
• legumes
• grains

Protein options for gaining lean muscle include:

• lean meats, such as turkey and chicken
• seafood
• nuts
• eggs
• low fat dairy products
• beans
• quinoa
• buckwheat
• brown rice
• protein shakes

You can also include healthy fats in your post workout meals, including:

• avocado
• nuts
• nut butters
• chia seeds
• trail mix
• dark chocolate
• whole eggs
• olive and avocado oil
• fatty fish
• cheese

While you may end up losing a small amount of muscle mass along with excess fat, you can help manage it with a proper eating and exercise plan.

To support fat loss, maintain a calorie deficit while eating lots of protein, carbs, and fresh fruits and vegetables.

Set attainable, realistic goals. Keep track of your progress over several months. Challenge yourself to improve your performance and focus on building strength.

Stay consistent in your approach, and continue to focus on your progress. Be sure to appreciate the benefits of your hard work.

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


Pre-exhaust

Pre-exhaust is the technique in which you perform an isolation movement for a target muscle group and immediately follow with a compound movement that brings in fresh muscle groups to assist.

Some examples are lateral raises into overhead presses for the delts, dumbbell flyes into dumbbell presses for the pes, leg extensions into leg presses or squats for the quads, hamstring curls into deadlifts for the hamstrings, dumbbell pullovers into chins or rows for the lats, barbell curls into underhand pulldowns for the biceps and tricep extensions into dips for the triceps.

Because the target muscle is fatigued from the single-joint movement, you won't need as much weight on the compound movement to drive it deep into exhaustion. Since many of you currently lack very heavy resistance for compound movements, this method can really come in handy.

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


Recipe of the week: Slow cooker ribs

Ingredients:

1½ kg meaty pork ribs
1 bottle barbecue sauce (350g approx)
2 pork stockcubes
2 bay leaves
1 tsp coriander seed
1 tsp mustard seed
1 tsp peppercorn

Method:

Put 4 tbsp of barbecue sauce along with the rest of the ingredients into your slow cooker. Top up with enough water to cover (roughly 1.5l).

Slow cook on Low for 8 - 9 hours until very tender but not completely falling off the bone.

Heat the oven to 220C/ 200C fan/ gas mark 7. Remove the ribs from the slow cooker using a slotted spoon or tongs. Handle them carefully as the meat will be very tender and may start to fall off.

Baste with the remaining barbecue sauce and lay on a foil-lined oven tray.

Cook for 20 - 30 mins until starting to crisp on outside. Alternatively, cook on the barbecue, turning from time to time until piping hot throughout.

Enjoy!


Exercise of the week: Dumbbell Bent-Over Row

This exercise is an effective way to work your back and other postural muscles. Strengthening these muscles is so important, especially since many of us are now sitting more than ever.

Start by standing tall with dumbbells at your sides.

Hinge your hips all the way back but keep your knees unlocked.

From this hinged position, maintain a flat back and a tall chest as you pull the dumbbells up toward your chest with control for a count of 1.

Hold at the top position for a count of 1, then slowly lower and release with a count of 3.

Just make sure you don't "over" pull the dumbbells. You shouldn't round the shoulders or wrists in order to lift the weight higher.

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

Stop obsessing about direct arm work:

Working your arms hard each week is good. Believing that you need to work your arms with 30 sets, three times per week is obsessive compulsive. Big arms are built with heavy rowing and pressing movements. Direct bicep and tricep work helps to build big arms (obviously), but you do not need to overkill the amount of sets you perform.

Are you eating on a predictable schedule?

You don't need to eat every meal at set times, but having some consistency is important. When you don't have much consistency, you can get caught off-guard by hunger and then reach for whatever is around. That can lead to you making less healthy decisions and overeating.

Eat every four to five hours, so you'll be less likely to overeat at mealtime.

Say No to the Value Meal:

When grabbing grub at a fast-food restaurant, the "combo" or "value meals" are typically less expensive and make you feel like you're getting a better deal, but oftentimes they're also nutritional nightmares. You could pick up a hundred or more extra calories by opting for the aforementioned cheap "value meals." This is because you're likely to buy more food than you need or want, and end up overeating as a result. To keep your weight in check, order your food piecemeal instead.


Useless Facts

A family of 26 could go to the movies in Mexico city for the price of one in Tokyo.

Steven "Fresh Prints" Pursglove went into a maze. The maze got lost.

10,000 Dutch cows pass through the Amsterdam airport each year.

Approximately every seven minutes of every day, someone in an aerobics class pulls their hamstring.

Nicola Bagshaw can pull a hat out of a rabbit.

Simplistic passwords contribute to over 80% of all computer password break-ins.







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