Woodlands Fitness Centre

The Woodlands newsletter: Sunday 2nd October 2022

Sunday 2nd October 2022

Hi,

Change your perspective.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life.

Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.

Then move beyond simply recognising your challenges - plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day.

Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

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: £28

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: £38pm

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



Realistic weight loss

I sometimes get asked how to lose 10 Ibs in 1 week. I'm not always sure what it is about 10 Ibs.

Or why it has to be lost so quickly?

What were you doing last week that stopped you losing weight over 2 weeks?

Healthy weight loss is usually 1-2 pounds per week. This is sustainable - so 10 Ibs could be lost in 6-7 weeks. And you'll probably keep the weight off if you lose it slowly.

But if you do manage to lose 10 Ibs in 1 week, what happens in week 2?

Do you just go back to normal and hope the weight stays off?

No!

That weight is coming back.

Probably with vengeance!

But let's say you're dead set on the idea and I can't talk you out of it, losing 10 pounds in 1 week is risky and should not be done often (and ideally with the approval of your doctor).

To lose 10 pounds of pure fat in one week, you'll need a 35,000 calorie deficit, which is 5,000 calories more than you consume each day - equivalent to nearly 8 solid hours of burpees.

You'd need to restrict your diet to small portions of nutritious yet low-calorie foods and significantly increasing your aerobic exercise with resistance training, interval training and other vigorous activities.

Chances are you'll lose fat, muscle and water - the exact ratios are hard to estimate - but if you lose 1/3 fat, 1/3 muscle and 1/3 water, you'd need a 1,952 calorie deficit per day. This is more achievable.
But you'll have lost approx 3-4 Ibs of fat, 3-4 Ibs of water and 3-4 Ibs of muscle.

If you're considering a rapid weight loss plan, try to reverse engineer how the plan will deliver the results you're promised.

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


Is your Rep Speed killing your gains (part 1)?

5 things you need to know about tempo:

1) Light weights will make you weak.

2) A slow concentric tempo will make you weak.

3) If your goal is to constantly build muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fibre types (IA, IIA, IIB)

4) Heavy eccentrics WILL make you strong, AND big.

5) If you're training for hypertrophy(building muscle) Time Under Tension (TUT) is something that you MUST be aware of and optimise.

If you're reading this, chances are you either really want to build some muscle, or you have some sadistic addiction to reading painfully boring irrelevant information and need to find a new hobby.

Either way I'll try to give it to you so that it's simple enough to apply immediately and get you on the fast track to building some muscle.

For those of us that want to build muscle, it's important to realise that building muscle is a continuous, never ending process. It doesn't ever start or stop, it is always ongoing. The trick is to make sure it's always going in the direction we want it to, building up and getting bigger!

To ensure we are always growing, it is important to realise what factors govern growth. To build muscle, we must subject it to a new stimulus (something it is not used to), and ideally do it enough times that it signals the brain to say "Hey, this is going to be a regular thing, maybe we should start building this muscle up!"

As most of you know, the body contains different muscle fibre types. For the sake of this article, lets keep it simple and say "fast twitch(IIa/IIb)" and "slow twitch(I)".

The body uses Type II muscle fibres for anything requiring fast response, or heavy loads. If you throw loads of weight on a bar, or lift your refrigerator, your body is going to use these muscle fibres.

If you're lifting your beer to your mouth, or curling your arm to apply your hair gel, your body is using slow twitch fibres.

Fast twitch fibres may also sometimes be referred to as "high threshold" because of the simple fact that it takes a little more to get them to work. They're not working unless you're doing something fast, or heavy.

More next week...

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 Asian Glazed Chicken

Ingredients:

2 pounds (1 kg) skinless boneless chicken breasts (or chicken thighs)
1/2 cup honey
1/2 cup butter, melted
2 tablespoons low sodium soy sauce
2 tablespoons oyster sauce, (or extra hoisin sauce)
2 tablespoons rice wine vinegar, (or cider vinegar)
6 cloves garlic, crushed
1 teaspoon minced ginger
2 tablespoons sliced green onions/scallions, divided
1 tablespoon cornstarch (cornflour)
2 tablespoons water
2 teaspoons sesame seeds, to garnish

Method:

Whisk together the honey, melted butter, soy sauce, oyster sauce, vinegar, garlic, ginger and half of the scallions in slow cooker bowl.
Place chicken into the sauce, rotating to coat. Cover and cook for 3-4 hours on low setting. (Cook time depends on the thickness of your chicken.)

When the sauce is simmering (in the last hour of cooking time), whisk the cornstarch and water together in a small bowl until dissolved.

Stir the cornstarch mixture into the sauce; change heat setting to high, mix it through and cover again to allow to thicken and continue cooking until the chicken is just beginning to fall apart.

Taste test, season with salt, pepper and sriracha if desired. Serve with steamed greens and rice; garnish with sliced green onions and sesame seeds.

Enjoy!


Exercise of the week: Dumbbell calf raise

Too many beginners are prone to skipping calves when it comes to leg day.

How to do it:

Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor.

Raise your heels off the floor and hold at the top of the contraction.

Slowly lower yourself to the starting position and repeat.

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.

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

Call for help when your motivation ebbs:

Having trouble? Ask for help. Email me. Join an online forum. Get a partner to join you. Call your mom. It doesn't matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.

Sustainable exercise development:

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it's not much use if you can only do it for three minutes. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn't have to be continuous effort.

Two pounds at a time:

Don't overwhelm yourself with your ideal goal weight. When you are down two pounds, let yourself feel proud and then think about the next two.

Prioritise 1 goal:

Those who are trying to gain muscle and get ripped at the same time likely don't train hard enough to progress (toward either of the two objectives).

Make fitness a top priority:

Put your health goals at the top of your priority list. If you're constantly taking care of everyone else, you'll never have time to take care of yourself!


Useless Facts

James Bond's car had three different license plates in Goldfinger

Dave Harper doesn't dial the wrong number. You answered the wrong phone.

Canada makes up 6.67 percent of the Earth's land area

South Dakota is the only U.S state which shares no letters with the name of it's capital

The KGB is headquartered at No. 2 Felix Dzerzhinsky Square, Moscow

When Thomas Allwood works out he doesn't get stronger; the machine does.

The Vatican City registered 0 births in 1983






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