Woodlands Fitness Centre

The Woodlands newsletter: Sunday 20th November 2022

Sunday 20th November 2022

Hi,

Getting the weight off is not the hardest part.

Keeping the weight off is the hard part!

If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did.

It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior?

If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don't know the answer to those questions, you have totally missed the point of these newsletters and the lessons I am trying to teach you, and are set up for failure.

Go back and read this section again...By default, diet B is superior.

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


*Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients. Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.

Studies show that a significant number of people don't fill their iodine needs. Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

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


1,000 calories of processed food vs 1,000 calories of healthy food

Technically, 1,000 calories of processed food contains exactly the same amount of raw energy as 1,000 calories of healthy food - after all, a calorie is defined as being the amount of energy that's required to raise the temperature of one gram of water by one degree Celsius.

So no matter whether you're eating Mars Bars or salads - provided they're both equivalent to 1,000 calories - you're still getting the same potential energy.

But if you choose to eat your total days' worth of energy in Mars Bars, you're essentially telling your body that you've decided to dump all of this energy at once, instead of slowly releasing it in timely bursts over the day.

If you were to eat 1000 calories totally from processed food, you're likely to go through peaks and troughs with your energy, and feel hungry for much of the day.

Highly processed foods are typically low in fibre which can lead to gut issues such as bloating and stomach pain. It's also likely that you'd feel fatigued as many of the essential nutrients needed for good health —such as iron and other vitamins and minerals — are often lacking in heavily processed foods.

The biggest difference between 1000 calories of junk food and 1000 calories of nutritious food isn't so much avoiding the inevitable sugar coma - it's in the sheer amount of food that you actually get to eat.

Foods like chips, sugary drinks and fast food are so calorie-dense, you simply don't get to eat as much for the same bodily "cost".

It's what we call food volume - 1000 calories of healthy food will fill up potentially a few plates, where 1000 calories of junk food would look tiny in comparison.

Healthy food is likely to contain wholegrains, healthy fats and protein, so you're much more likely to be satiated and you won't feel hungry again soon after eating.

If you're looking to lose sheer weight, then making sure you're eating less calories than you need is key.

But if you simply want to look better - no matter what the number on the scale is - then you'll need to focus on building muscle mass and losing fat.

The best way to do that, unsurprisingly, is to improve the quality of your diet. Research has shown that a diet high in processed foods could actually cause your body to store more fat - particularly around your stomach.

Essentially, if you can sacrifice the instant gratification of processed foods you'll reap all the rewards of long-term health - like more muscle mass, improved mood and lower risk of chronic disease - from healthy foods.

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


Recipe of the week: Banana Protein Ice Cream

Ingredients:

500g frozen bananas
4-6 scoops Vanilla Impact Whey Protein (use 3 scoops Vegan Blend for vegan)
250ml fat-free yoghurt (use dairy-free for vegan)
50ml milk (of choice)

Method:

First, blend all ingredients together until they're just about smooth, without over processing.

Be careful not to over process the mixture as it'll begin to warm up and become too liquified, which means you won't be able to eat it straight away.

Next, warm a spoon under the tap, then scoop out the ice cream into a bowl and you can eat straight away.

Pour the remaining ice cream into a sealable Tupperware container and freeze for more servings.

To keep your protein ice cream creamy, mix it up every hour for the first 4 hours of freezing. You can skip this step if you like and simply thaw it out for 15 minutes every time you want some protein ice cream.

Top with your favourite healthy toppings like cinnamon, Cacao Nibs, blueberries or Sugar-Free Syrup.

Enjoy!


Exercise of the week: The Cable Lean-Away Eccentric Curl

Why:

This specialist technique will produce sleeve-busting arm growth. Since this will likely be a new stimulus for you, your biceps will be hurting for a day or three.

How:

Drag a bench to a set of cables. Set the bench at a 75-degree incline, about one or two notches from the fully upright position.

Now set the cable height and width. For cable width, ideally you want it to be somewhere around where your arms and hands would naturally fall back behind you. Choose what's going to allow the most comfortable alignment of your shoulders and elbows.

For cable height, the cables should be set close to the bottom and at a height where, as you fully lower the curl, your forearm and the cable form roughly a 90-100 degree angle.

Do the concentric/lifting range of the curl in a fully forward-leaning position. Make sure you initiate the movement from your elbows in a smooth fashion, trying to keep your wrists back.

You'll find this portion much easier and should be able to feel an intense contraction through the mid-range to the top portion of the curl.

Hold the curl at the top with your elbows fully flexed for a second. While you're there, hinge back to the incline curl position.

Once you're back on the bench, begin to lower the cable back down to its starting point. Here you're overloading the eccentric/negative portion of the curl and adding tension to your biceps in their fully lengthened state.

At this point your biceps long-head should be maximally activated and feeling like it wants to pop out of its fascia. Push through!

For each rep, focus on applying an eccentric overload with a change in leverage factors (mechanical eccentrics).

A two-second controlled lowering is more than enough. You could accentuate the eccentric too. Just drop the weight a little and lower for up to four to six seconds on each rep.

Repeat these steps until concentric failure is achieved. You'll fail first in the leaning forward position. If you're sadistic, you could throw a drop set in there.

Perform 3-4 sets of 8-12 repetitions.

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

Toss Out the Top:

Making your sandwich with two slices of bread is so last year. Aid your slim down efforts by opting for whole-grain bread over white and preparing your sandwich "open-faced" style = this is the fancy name for kicking the top piece of bread to the curb.

Doing so keeps about 70 to 120 calories off your plate. If losing some bread leaves your tummy rumbling, beef up your meal by munching on a cup of baby carrots or sugar snap peas.

These pop-in-your-mouth veggies are loaded with fibre and water, which can help aid satiety and weight loss efforts.

Use dumbbells:

Try swapping out barbell work with dumbbells.

Why?

Because dumbbell presses open up the chest and recruit more muscle fibres. More muscle fibres = bigger muscles. This works for other exercises, too.

Take recovery days:

Give yourself one to two days a week for active recovery. Rest days should be simple. Take a walk. Do a gentle yoga class. Just engage in something that's less intense than what you do for exercise the other days of the week.


Useless Facts

A whale's penis is called a dork.

When Alexander Bell invented the telephone he had 3 missed calls from Jamie "Baggy" Bagshawe.

Because of the rotation of the earth, an object can be thrown farther if it is thrown west.

The average person spends 6 months of their life sitting at red lights.

Harry Bundell doesn't dial the wrong number. You answered the wrong phone.

In 1912 a law passed in Nebraska where drivers in the country at night were required to stop every 150 yards, send up a skyrocket, wait eight minutes for the road to clear before proceeding cautiously, all the while blowing their horn and shooting off flares.




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