Woodlands Fitness Centre

The Woodlands newsletter: Sunday 4th September 2022

Sunday 4th September 2022

Hi,

Find your inner motivation.

No one else can make you lose weight.

You must undertake diet and exercise changes to please yourself.

What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health.

Then find a way to make sure that you can call on your motivational factors during moments of temptation.

You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behaviour for successful weight loss, it helps to have support — of the right kind.

Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle.

Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

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: £27

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.


Small Group Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Small Group 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 6-8 people:

There are 36 group training sessions per week, including:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

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!

These shared personal training sessions are strictly limited to 6 (sometimes 8) 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-pt-timetable


Small Group PT membership prices:

Joint/Student:

12 months: £32pm
3 months: £34pm
1 month: £37pm

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)
✔Small Group PT membership
✔Gym membership
✔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:

4 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £108 (£135)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £98 (£1202

4 weeks x 2 per week
8 x 45 mins: £128 (£161)

60 mins:

4 weeks x 1 per week
4 x 60 mins: £88 (£109)

4 weeks x 2 per week
8 x 60 mins: £169 (£213)

The price in brackets is for non-members.

All of our PT packages include:

Small 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 Flexitarianism?

Flexitarianism (also called 'casual vegetarianism') is an increasingly popular, plant-based diet that claims to reduce your carbon footprint and improve your health with an eating regime that's mostly vegetarian - yet still allows for the occasional meat dish.

The rise of the flexitarian diet is a result of people taking a more environmentally sustainable approach to what they eat by reducing their meat consumption in exchange for alternative protein sources.

The flexitarian diet increases the intake of plant-based meals without completely eliminating meat. It is about adding new foods to your diet as opposed to excluding any, which can be extremely beneficial for health.

These plant-based foods include lentils, beans, peas, nuts and seeds, all excellent sources of protein.

It is also widely accepted that soluble fibre found in lentils and beans helps to reduce high cholesterol as part of a healthy diet, so including these regularly is definitely recommended. Nuts and seeds such as linseed (flaxseed), pine nuts, sesame seeds, sunflower seeds and walnuts are high in the heart-healthy polyunsaturated fats which help to maintain healthy cholesterol levels and provide essential fatty acids. The flexitarian diet in conjunction with physical activity can reduce the risk of breast and prostate cancer.

When you do choose to eat meat, opt for good quality meat like grass feed beef or free range chicken.

Processed meats such as bacon, sausages, salami, ham and pâtés are high in both saturated fat and salt and provide very little in the way of vitamins and minerals.

Research from the World Health Organisation found that eating 50 grams of processed meat every day may increase the risk of colorectal cancer - so it's best to limit these foods.

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


A Guide to Upper Lower Splits

The upper lower workout split is still one of the best programs in the world. It just works and can be a great transition for guys who have been doing full body or body-part splits for while.

In this post I'll be going over pretty much everything you need to know about upper lower workouts and all its different variations.

What exactly is an upper/lower body split? Assuming the title of this workout perplexes you. An upper/lower split means that you switch between 2 workouts - an upper body and lower body workout.

Mind blowing, I know.

The easiest way to divide up body parts is to alternate between upper body and lower body days. This should give your muscles, joints, ligaments and tendons enough rest between sessions.

You shouldn't need a full session for your shoulders. Your anterior (front) shoulders will get sufficient stimulus during pressing movements (chest press etc) and your rear delts will get stimulated by pulling movements (dumbbells rows etc).

Muscle groups will be divided as follows:

Upper:

Chest
Back
Anterior / Front delts
Medial / Middle delts
Posterior / Rear delts
Traps
Biceps
Triceps
Forearms

Lower:

Quads
Hams
Glutes
Calves

Some people, however, like to train abs or calves on their upper body workouts. It doesn't matter too much. There is alot of flexibility with upper-lower splits. They can be trained twice per week.

The great thing about upper/lower splits is that they allow for a shit ton of flexibility.

The most popular one is the 4-day upper/lower split.

Here are two examples:

4-day upper/lower example 1:

Upper body
Lower body
Rest
Upper body
Lower body
Rest
Rest
Repeat

4-day upper/lower example 2:

Upper body
Lower body
Rest
Upper body
Rest
Lower body
Rest
Repeat

You can schedule this to fit whatever schedule you have, but it's best to wait 72 hours before you repeat an upper or lower session for the second time during the week.

Alternatively, we have the three-day upper/lower split, which involves rotating through 3 workouts per week.

You just continue the next week where you left off.

Here's how it looks like...

3 day upper/lower week:

Week 1:

Upper body
Rest
Lower body
Rest
Upper body
Rest
Rest

Week 2:

Lower body
Rest
Upper body
Rest
Lower body
Rest
Rest

As you can see, you're just alternating between upper and lower days. So one week you'll have 2 upper sessions but that will be balanced out with 2 lower sessions the following weeks.

There is no perfect workout routine. The right one for you depends on your age, recovery ability, stress level, lifestyle, nutrition, and much more.

The upper/lower body split is best suited for intermediate lifters (at least 6 months lifting experience).

This setup allows you to hit each muscle group twice per week, which is optimal for building muscle.

Hitting a muscle group once per week can work, but if you feel like you've hit a plateau, I highly recommend increasing your training frequency.

If you can stick with a 4-day split, recover well from a 4-day split, and it fits your schedule/lifestyle - do a 4-day split.

If you know you can't stick with a 4-day split. If you feel like you never recover too well from a 4-day split. Or if you're a busy motherfucker and can't train 4 days per week - do a 3-day split.

Consistency beats everything, and being consistent on a 3-day split will destroy any half-assed attempt at a 4-day split.

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


Recipe of the week: One-pot vegetable Thai red curry

Ingredients:

2 tablespoons olive oil
1 small onion, finely chopped (about 1 cup)
1/2 teaspoon salt
3-4 cloves garlic, minced (about 2 tablespoons)
2-inches fresh ginger, minced (about 2 tablespoons)
2 large carrots, chopped (about 1 cup)
4 ounces red curry paste
1 cup so delicious original culinary coconut milk
1 and 1/4 cup water
1 small russet potato, diced into 1-inch cubes (about 1 cup)
1 and 1/2 cups broccoli florets
1 and 1/2 cups cauliflower florets
2 tablespoons tamari
1/2 tablespoon coconut sugar
1 tablespoons lime juice (or rice wine vinegar)
Fresh basil and brown rice for serving

Directions:

In a large pot, warm the oil over medium heat. Add the onion, sprinkle with salt and cook for 3 minutes, until translucent. Next add the garlic, ginger and carrot. Continue to cook for 5 more minutes.

Add the curry paste, coconut milk and water then bring to a boil. Stir in the potato, broccoli and cauliflower.

Reduce to a simmer then cover and cook for about 7 minutes, until vegetables are tender.

Stir in the tamari, coconut sugar, and lime juice (or rice wine vinegar). Serve over warm rice with fresh basil and enjoy!

Enjoy


Exercise of the week: Kelso Shrug with a barbell

Lie face down on an incline bench with your chest supported and feet firmly planted on the ground.

Be sure to create a stable base with your feet.

With an underhand, shoulder-width grip, grab the bar and lift it by pinching the shoulder blades down and back as hard as possible.

Focus on getting a hard contraction of the lower traps. Try to "break the bar" by externally rotating the arms. This makes the shoulder blades come together nicely.

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

Perform 3-4 sets of 8-12 repetitions for each exercise, and rest for 60-90 seconds between sets.

Tempo 2-0-1-0

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


Things to consider

Stick with it:

Whatever you do, don't give up. Even if you aren't feeling any motivation today, or this week, don't give up.

Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can't give up with every little bump.

Stay with it for the long term, ride out the ebbs and surf on the flows, and you'll get there.

Increase exercise intensity:

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity.

This isn't the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Calorie Surplus to Build Muscle:

You will not build a significant amount of muscle if you're in a caloric deficit. Most people need at least 300 surplus calories per day to gain optimally.

Choose filling foods:

Filling foods may have certain characteristics, such as being high in protein or fibre.

These types of foods tend to score high on a scale called the satiety index.

Don't DIET:

One of the best fitness tips may seem counterintuitive, but stop dieting.

Reverse the letters in the word and EDIT what you eat.

Make it a lifestyle change toward healthier foods, not a deprivation plan.

Are You Supposed To Use Your Back In Deadlifts?

Your lower back is only used to a certain amount enough to maintain a neutral spine or a flat posture.

You should not be misusing your back by overemphasising extension of your back at the top, even if you are doing deadlifts on the back day.

The reason why is because it puts too much pressure on your joints and makes your back and hip area very unstable. You will inadvertently increase your risk of injury.


Useless Facts

Dolphins sleep with one eye open!

When the Boogeyman goes to sleep every night, he checks his closet for Pauline Anderson.

In the White House, there are 13,092 knives, forks and spoons!

Recycling one glass jar, saves enough energy to watch T.V for 3 hours!

Sam Hodgson can slam a revolving door.

Owls are one of the only birds who can see the colour blue!













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