Woodlands Fitness Centre

The Woodlands newsletter: Sunday 6th November 2022

Sunday 6th November 2022

Hi,

Someone once asked me what a diet is.

A diet is a short term strategy to lose weight.

Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here.

I don't like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a day.

You will lose plenty of weight.

Will it be healthy?

Nope.

Will the weight stay off once you are done with this diet and are then forced to go back to your "normal" way of eating?

Not a chance.

Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat?

The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself if it's a way of eating you can follow 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


Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they neither adversely affect blood cholesterol nor cause heart attacks.

Which is nice.

Furthermore, they're one of the best foods to eat if you need to lose weight, as they're high in protein, healthy fats and can make you feel full with a very low amount of calories.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks. Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

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 3)

This article continues from last week...

7. Proper nutrition

Ensure that you are eating enough calories to recover and that you have your macronutrients balanced properly.

Ensure that you are eating enough calories to recover and that you have your macronutrients balanced properly.

Exercise progress is as much concerned with eating the right things as it is with what you do in the gym. Ensure that you are eating enough calories to recover and that you have your macronutrients balanced properly.

For example, not enough protein in your diet can lead to loss of muscle mass, whilst too few carbohydrates can lead to poor performance and fatigue.

Avoid heavily restricted diet programs, they are often unsustainable and do not facilitate healthy amounts of vigorous activity.

8. Get a Massage

A good sports massage therapist will be able to help you relieve tension in your muscles, flush toxins from your body and put you in an all around relaxed state. Typically, I aim to have a sports massage once a week.


9. Mind Power

Positive self talk can help stimulate your sub-conscious to aid in your performance and recovery. Personally, each night I ask my body to rejuvenate every cell in my body and allow me to wake fully rested and ready to hit the next morning running. I find great benefit in this practice - but I also appreciate that it's not for everyone!

All in all, the most important factor leading to full and thorough recovery is listening to you body. It'll usually be pretty clear in its desire for what you need, whether that be time off, water, food or a more rewarding frame of mind to approach your exercise regime with.

In fitness circles we call this instinctive training: our bodies are naturally very highly attuned to our needs. If we learn to answers those needs well, we stand to get more out of our workouts and ultimately our lives.

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 Chicken Tortilla Soup

Ingredients:

1 yellow onion
2 cloves garlic
3/4 lb. boneless, skinless chicken breast
1/2 Tbsp chili powder
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp cayenne pepper (optional)
Freshly cracked black pepper
1 15oz. can fire roasted tomatoes
1 10oz. can diced tomatoes with green chiles
1 15oz. can black beans
1 cup frozen corn kernels
6 cups chicken broth
Tortilla Crisps
8 6-inch corn Tortillas
1 Tbsp cooking oil
A pinch of salt

Optional Toppings:

1 avocado
1/4 bunch cilantro
6 Tbsp sour cream
1 lime


Method:

Dice the onion and mince the garlic.

Add the onion, garlic, chicken breast, chili powder, cumin, smoked paprika, cayenne, some freshly cracked pepper (about 10 cranks of a pepper mill), the fire roasted tomatoes (with juices), diced tomatoes with chiles (with juices), black beans (drained), corn, and chicken broth to the slow cooker.


Give everything a brief stir, place the lid on the slow cooker, and cook on high for 4 hours, or low for 8 hours.


After cooking on high for 4 hours or low for 8 hours, carefully remove the chicken breast, shred it with a fork, then return it to the soup.


To make the tortilla crisps, preheat the oven to 400ºF. Stack the tortillas, then slice them into strips that are approximately 1/4-inch wide and 2 to 3-inches long. Place the strips in a bowl, drizzle with cooking oil, and a pinch of salt. Gently toss the strips until they're completely coated in oil.


Spread the oil coated tortilla strips over a baking sheet in a single layer, overlapping as little as possible.

Bake them in the preheated oven for 10-15 minutes, stirring once every five minutes, or until they are deeply golden brown and crispy.

The total cook time will depend on the size of your strips and how crowded they are on the baking sheet, so watch them closely and adjust the cook time as needed.


To serve, ladle the soup into bowls, top with a handful of the tortilla crisps, some chopped cilantro, a few slices of avocado, and a dollop of sour cream.

Squeeze a wedge of fresh lime over top just before eating.

Enjoy!


Exercise of the week: Side plank

This exercise is excellent for targeting a small muscle in your lower back, the quadratus lumborum.

Strengthening this muscle is crucial for spine health and will help you avoid the notorious beginner's back pain. Diamond-cut obliques are a bonus.

How to do it:

Lie on your left side with your legs straight and prop yourself onto your elbow.

Brace your core and raise your hips until your body forms a straight line.

Hold this position while breathing deeply.

Roll over and repeat on the other side.

Perform 3-4 sets of 30-60 seconds hold.

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

Take The Stairs:

Boarding the elevator may be a mindless act, but taking the stairs instead could actually work wonders for your waistline

Researchers suggest climbing one step at a time rather than skipping steps: "climbing just a 15 m high stairway five times a day represents an energy expenditure of on average 302 kcal per week using the one step strategy and 266 kcal using the two step strategy."

Power up with protein:

Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight. We like these 12 protein-filled foods for your physique.

Shoulder anatomy:

When most people think of the shoulder anatomy, they think of the deltoid, which consists of 3 "heads": anterior, lateral and posterior. When planning a shoulder workout, select 1 exercise for each head.

Don't forget to Rest:

If you train HARD, taking the same number of rest days as you have training days will give you shocking results. It will allow you to progress faster and feel better than if you train 5-6 days a week.






Useless Facts

Reindeer like to eat bananas.

Helen Carr ordered a Big Mac at Burger King. And she got it.

No word in the English language rhymes with month, orange, silver and purple.

Sam "Wasps" Smith likes to eat Reindeers. Live reindeers. This is why she's banned from most Christmas exhibits.

The word "samba" means "to rub navels together."

Alex Bartin beat the sun in a staring contest.

Mel Blanc (the voice of Bugs Bunny) was allergic to carrots.

Carrots are allergic to 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