Woodlands Fitness Centre

The Woodlands newsletter: Sunday 30th October 2022

Sunday 30th October 2022

Hi,

If your goal is to lose some weight quickly, then pick a diet plan and follow it. I guarantee you will lose some weight.

The number one reason diets fail is - quite simply - a lack of compliance.

Research shows that adherence level rather than diet type was the primary predictor of weight loss.

The diet you chose is irrelevant; what matters most is your ability to actually stick to a diet that predicted their weight loss success. But some diets must be better than others?

Absolutely.

Some diets are healthier then others. Some diets are better at preserving lean body mass. Some diets are better at suppressing appetite. There are many differences between diets.

Most of the popular diets will work for taking weight off - but sticking to a diet (and a viable exercise routine) is the most important aspect for keeping the weight off 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


The 20 Most Weight-Loss-Friendly Foods on the Planet

Not all calories are created equal. We know this, right? If not: different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Abs are made in the kitchen, not in the gym. Put simply, getting a six-pack starts in the kitchen. You can do thousands of ab crunches but if you're taking in too many calories you'll never see those abdominal muscles.

Reduction of body fat is the only way to uncover that hidden six pack. Eat a well balanced diet that includes lean proteins, vegetables, fruit and healthy fats.

You won't achieve the desired goals without adequate nutrition and recovery time. The correct diet is a must.

Aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.

Here is a list of 1 to 10 of the 20 most weight-loss-friendly foods on earth that are supported by science:

1). Whole Eggs
2). Leafy Greens
3). Salmon
4). Cruciferous Vegetables
5). Lean Beef and Chicken Breast
6). Boiled Potatoes
7). Tuna
8). Beans and Legumes
9).Soups
10). Cottage Cheese
11). Avocados
12). Apple Cider Vinegar
13). Nuts
14). Whole Grains
15). Chili Pepper
16. Fruit
17). Grapefruit
18). Chia Seeds
19). Coconut Oil
20). Full-Fat Yogurt

The type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.

If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you won't be able to work hard enough in the gym.

Fat, protein, and carbohydrates are all metabolised differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.

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 2)

This article continues from last week...

2. Sleep

Running a constant sleep debt can impair both workout intensity and recovery.

Make sure you get good quality sleep, as running a constant sleep debt can impair both workout intensity and recovery.

Take steps to enhance the quality of your sleep where possible. Investing in a good mattress and pillow often pays dividends. You may also want to take into consideration room temperature, lighting and noise control to create the perfect environment for tranquil sleep.

3. Avoid alcohol

Alcohol intake harms muscle recovery.

With each and every 'cheeky' or 'swift' pint you sneak down the pub, you ply your system with toxins.

The body has to deal with these as a priority, which means it can't direct as much attention as you would like to helping your muscles heal and grow. As boring as it sounds, staying off the booze will help you recover quicker.

4. Hydrate

After a workout it is very important to replace the fluids lost during exercise. Aim to consume at least two litres of water per day - more if you have been sweating due to vigorous exercise.

5. Stretch

Stretching before and after a workout can help facilitate muscle recovery.

Stretching before and after a workout can help facilitate muscle recovery by reducing lactic acid and improving circulation.

Yoga and Pilates can also be great disciples to help with this - however, be aware that due to the new stimulus they may actually temporarily impair recovery. Consider introducing these new activities during a scheduled 'down' period.

6. Ice Baths

Many professional athletes take regular ice baths for recovery benefits. I've tried them and they definitely worked for me. Be warned, though: ice baths are far from pleasant.

You may also want to try water contrast therapy, which involves alternating between hot and cold water to repeatedly constrict and dilate blood vessels, helping to rid the system of waste products.

Use a warm shower for one minute followed by a 30 second blast of cold water and repeat.

This article continues 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: Fajita chicken traybake

Ingredients:

1 pack fajita spice mix (about 30g) - check that your chosen fajita mix is gluten free, if required
2 tbsp vegetable oil
2 red onions, sliced
3 mixed peppers, deseeded and sliced
1 x 320g pack mini chicken fillets, cut into thirds
1 x 380g pack black beans, rinsed and drained
2 x 250g packs pre-cooked brown rice
½ x 300ml pot Be Good To Yourself soured cream
2 tbsp chopped coriander

Method:

Preheat the oven to 220°C, fan 200°C, gas 7, with a very large shallow roasting tin inside (if you don't have a really large one, use 2 trays).

In a large bowl, stir the spice mix into the oil, then toss the onions, peppers and chicken in to coat.

Tip into the hot roasting tin (or divide between 2 trays - you want everything fairly well spread out so that they roast rather than steam).

Roast in the oven for 10 minutes.

Stir everything around and cook for another 5 minutes, then mix in the black beans and rice and return to the oven to heat through for 5 minutes.

Serve with the soured cream drizzled over, scattered with chopped coriander.

Enjoy!


Exercise of the week: The Forward Step Up

The weighted step-up is excellent for building strength in the quadriceps (front of the thigh).

Building the quads helps protect the knee and step-ups, when performed correctly, create minimal knee stress.

How to do it:

Step up with the right foot, pressing through the heel to straighten your right leg.

Bring the left foot to meet your right foot on top of the step.

Bend your right knee and step back down with the left foot.

Bring the right foot down to meet the left foot on the ground.

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

Trying to Get Bigger? Eat more

Extra calories combined with training leads to growth.

It's really that cut and dry. More muscle comes from more food. The right kind of food, that is. I'll write an article about the best foods for effective clean-bulking.

Be Consistent
Results come through regular and consistent activity. Stick to your programme and avoid frequent stops and starts.

Choose exercises wisely:

Which exercises for muscle growth are better multi-joint or single-joint exercises? From the aspect of building muscle growth multi-joint movements are far superior to single-joint exercises.

When performing bench pressing, your shoulder and elbow joints and the muscles that attach to them are working extensively increasing muscle growth.

Following the above mentioned multi-joint exercises activate a greater degree of muscle mass, therefore stimulating a greater hormonal response from training, making them more efficient when it comes to hypertrophy.

But by all means, you should include both types of movements in order to maximally develop the target muscle. Given the body`s ability to adapt with varying exercises allows you to stimulate more muscle fibre recruitment, essentially working the muscle from different positions, planes and angles.

For example, both single-joint and multi-joint exercises have crucial roles in physique development, although the demanding multi-joint moves should be more present in your training, especially early in your workout, when energy levels are higher.

Ultimately, exercise selection should be changeable at all times in order to fully develop the target muscle.

Eggs:

Eggs are a nutritious, high protein food with a powerful impact on fullness. They may also help you eat less later in the day.

Too Much Too Soon;

Do not increase the amount of exercise you do too soon. Increase what you're doing by no more than 10% per week.

The 11 main muscle groups:

When constructing a workout routine, the first thing to consider is which muscle groups should be paired together. Here are the 11 main muscle groups:

1). Chest
2). Back
3). Triceps
4). Biceps
5). Hamstrings
6). Shoulders (front delts, middle delts, rear delts)
7). Calves
8). Quadriceps
9). Forearms
10). Trapezius
11). Abs

Don't Be Fooled By Labels

Just as big-box stores can be a psychologically tricky terrain for dieters, so to can healthy-sounding labels on the food that we eat.

A Cornell University study printed in the Journal of Marketing Research suggests people eat more of a snack that's marketed as "low fat." Participants in the study ate a whopping 28 percent more M&Ms that were labelled "low fat" than when the colourful candies didn't have the label. As we suggested earlier, avoid being fooled by simply opting for full-fat foods.

Drink Enough Water:

Before you say, "Tell me something I don't know" allow me to elaborate.

While the reminder to drink water may sound unnecessary and obvious, many people often mistake their thirst for hunger. If you just ate a meal and are still hungry, you could just be dehydrated.

Training Three Times Per Week:

If you are currently working your biceps once a week for 9 sets and want to instead work them three times a week for extra stimulation, do not perform 3 weekly workouts of 9 sets each (a total of 27 sets).

Instead, work your biceps with only 3 sets per workout, for the same weekly total of 9 sets.

Reduce stress:

Stress produces higher levels of the stress hormone cortisol which can make you crave sweet and salty foods. Reducing your stress will not only help your mind, it can help your waistline! Try these relaxation tips to chill out.


Useless Facts

101 Dalmatians, Peter Pan, Lady and the Tramp, and Mulan are the only Disney cartoons where both parents are present and don't die throughout the movie.

Nigel Cole always talks about fight club.

A pig's orgasm lasts for 30 minutes.

'Stewardesses' is the longest word that is typed with only the left hand.

Jake Walker has caught all of the Pokemon on Pokemon Go using just his landline.

To escape the grip of a crocodile's jaws, push your thumbs into its eyeballs - it will let you go instantly (this also works with Sam "Wasps" Smith).



















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