Woodlands Fitness Centre

The Woodlands newsletter: Sunday 23rd October 2022

Sunday 23rd October 2022

Hi,

What is the number one reason diets fail long term; above all else?

The number one reason is - shock horror - people giving up. I know right, who'd have guessed?

The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost.

True story fam.

So what are YOU doing to avoid it?

Here's another reality check: virtually any diet you pick which follows the basic concept of "burning" more calories then you consume - the well accepted "calories in calories out" mantra - will cause you to lose weight.

To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets - it simply does not matter in the short term.

You just need to find a way of eating that you can adhere to long term.

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



Don't do endless sit-ups

Did you know that for every 100 sit-ups you do, you lose ten pounds of fat? No you didn't, because I've just made that up. It's rubbish. But the way some people insist on crunching up and down for hours on end, you'd think this basic exercise was a miracle fat-loss technique.

Nothing makes me angrier than the late night 'celeb' infomercials, where people claim to go from a size 20 to a size 8 in 4 weeks, by doing 5 mins of crunches each day! Don't believe it because it's a total scam.

It's not that ab curls are bad for you; they are great at strengthening your abs and giving you a nice six pack, along with planks. But if you have a layer of fat covering them you'll never see them. Doing 5,000 sit-ups every day will not 'burn' fat from your stomach.

You simply cannot 'spot burn' fat from one part of your body. You lose weight evenly from all over, so the places with the greatest amount of fat will be the last to slim.

In other newsletters we have explained that weight training and cardio (ideally interval training) will shed fat, but it's worth reiterating. The resistance element of a weights workout burns far more calories than the repetitive motion of a sit-up. Abs exercises should be added to your workout only so that when you do lose the fat, you'll have a six-pack lurking underneath.

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


How to recover from strenuous exercise (part 1)

Exercise is good for you!

We know this, right?

But have you ever stopped to ask yourself why? Don't just take my word for it.

The short answer is that exercise hurts your body, prompting a reaction. When you go for a run, lift weights, or play football, any discomfort is like a clarion call to the body, telling it that it needs to be better equipped to deal with the situation. The response - it becomes stronger, bigger, or more efficient - is why we exercise.

This process is natural and normal, but it's easy to disrupt it with too much exercise. We constantly walk a tight rope between adequate stimulation leading to progression, and a lack of recovery which can lead to overtraining.

The perils of overtraining are numerous. Not only can it undo all the hard work you put in down the gym, but it can also leave you a husk of the man you were: lethargic, unable to sleep, iritable and without sex drive. What's more, the disruption it causes to your body's systems can actually lead to weight gain - ironic, but definitely not funny.

I find it useful in both my own training and that of my clients to plan for recovery as seriously as I plan the workouts.

Below is the first of ten steps you can take to facilitate speedy and complete recovery from your exercise efforts. The remaining nine will be continued in the next newsletter.

1). Structured Rest

Factoring in deliberate rest days is essential to any intense training program.

Remember: more is not always better, and you don't get stronger in the gym, you get stronger whilst you rest.

I suggest incorporating a 'down' week every 8-12 weeks of intense exercise to allow your body to properly recover. This could be an entire week away from exercise or a time to temporarily reduce weight, intensity or volume. Believe me, your body will thank you for it.

On the flip side, it's important that you don't take too much rest, as your body will decondition and you'll end up with that dreaded muscle ache that lasts for days after each workout section. Everyone is different, but a good rule of thumb is three hour-long workouts a week.

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


Recipe of the week: Chicken & Sweetcorn Soup

Ingredients:

1 tbsp vegetable oil
100g boneless, skinless Chicken breast
1 clove Garlic, finely chopped
1 cm piece Ginger, finely chopped
1 tbsp cornflour
600ml hot chicken stock
100g Sweetcorn
1 Egg
1 tbsp fresh lemon juice
shredded Spring onions, shredded, to garnish
dark Soy sauce
toasted Sesame seeds, to garnish

Method:

Heat the oil in a deep pan and gently cook the chicken, garlic and ginger for 3-4 minutes without colouring.

Blend the corn flour with a little stock and add to the soup pan with the remaining stock and the sweetcorn. Bring to the boil, stirring continuously and simmer gently for 5-7 minutes.

eat together the egg and lemon juice and slowly trickle into the soup pan, stirring with a chopstick or fork to form egg strands.

Season to taste, garnish with salad onions and toasted sesame seeds, and serve with a drizzle of soy sauce and some prawn crackers.

Enjoy!


Exercise of the week: Bodyweight triceps dips.

How:

Grip parallel bars. Starting with your arms straight and hips and knees bent, lower your body by bending your arms until a stretch is felt in the chest.

Then slowly push yourself back up until your arms are fully extended again.

Perform 3-4 sets of 8-12 repetitions for each exercise.

Rest for 60-90 seconds between sets.

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


Things to consider

Stay Positive:

Squash negative thoughts; replace them with positive ones:

Along those lines, it's important to start monitoring your thoughts. Recognise negative self-talk, which is really what's causing your slump. Just spend a few days becoming aware of every negative thought.

Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, "This is too hard!" and replace it with, "I can do this! If that wimp Leo can do it, so can I!" It sounds corny, but it works. Really.

Be intense with your fat burning exercise:

Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.)

The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

What you eat is not who you are:

The way you eat should NOT be part of your core identity. It's just food!

Don't just focus on the scale:

Find different ways to measure success other than stepping on the scale. Instead, pay attention to how you feel after you've been working out consistently. Think about the long term health benefits of exercise.

Be Proud:

Remember that the most important exercise catalyst is confidence. Whether you're lifting 100kg or 1kg, you should be proud of yourself for showing up at the gym at all! Don't be intimidated by others or scared to ask for help.

Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how "easy" they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time.


Useless Facts

The average person falls asleep in seven minutes.

Jeremy Brook can win a game of Connect Four in only three moves.

Studies show that if a cat falls off the seventh floor of a building it has about thirty percent less chance of surviving than a cat that falls off the twentieth floor. It supposedly takes about eight floors for the cat to realise what is occurring, relax and correct itself.

Your stomach has to produce a new layer of mucus every 2 weeks otherwise it will digest itself.

When Caroline "Kirky" Kirk does a pushup, she isn't lifting herself up, she's pushing the Earth down.

The citrus soda 7-UP was created in 1929; '7' was selected after the original 7-ounce containers and 'UP' for the direction of the bubbles.









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