Woodlands Fitness Centre

The Woodlands newsletter: Sunday 27th November 2022

Sunday 27th November 2022

Hi,

A well known Chinese Proverb is "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term - or does it spoon-feed you information?

Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

Let's a diet A vs. diet B comparison.

Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months.

Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition.

Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the "Give a man a fish and you feed him for a day / teach a man to fish and you feed him for a lifetime" proverb.

Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part.

However, when diet A is over, you are right back where you started and have been given no skills to fish.

Diet companies don't make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term.

Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.


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



Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they're high in fibre and tend to be incredibly filling.

What's more, these types of veggies generally contain decent amounts of protein.

They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They're also highly nutritious and contain cancer-fighting substances.

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


Reason To Squats

Squats are a functional exercise - ones that help your body perform real life activities - and are one of the best and most natural ways of toning your body.

Contrary to what some may think, squats aren't just for body builders or weight lifters; they're for everyone wanting to tone up at any age.

When you bend to tie your shoelaces or to pick up something from the floor, you are actually squatting. It's a natural form of exercise. The only difference between those actions and squatting workouts is that while doing squat exercises, you deliberately maintain a correct posture to gain some intended benefit.

Squat exercises can be done with or without weights. Either way you'll benefit.If your training routine doesn't involve squats with at least 50% of your body weight - without a genuine reason - then are you actually training?

They don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time!

For muscular hypertrophy, 30-70 seconds per set is optimal. For strength and size gains, or functional hypertrophy, you should train on the lower end of that range, around 30-50 seconds. If you want maximum hypertrophy without a strength emphasis, train on the higher end of that range, or around 50-70 seconds.

All you need is a little math to figure out the sets, reps, and TUT range for maximum hypertrophy. For example: perform sets of 8-12 reps, and take 4-6 seconds to perform each rep.

Squats burn calories fast. Because they help you build muscle, you'll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you'll burn the calories even quicker.

Our bodies were made to squat. And we all know that to keep our lower body muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body.

Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea. Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

Strong legs are essential for staying mobile as you get older, and that's where squats come in. Not only do they develop leg strength, they also work out your core, stabilising muscles. These muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls.

Technically, cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. And a lot of different training methods can fall under this category.

The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights.

Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.

Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles (muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job). Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise - including squats - in order to avoid injury.

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


Recipe of the week: Jamaican Pepper Steak Recipe

Ingredients:

2 lbs (907.18 g) Sirloin steak
1 Green bell pepper Sliced into thin strip
1 Red bell pepper Sliced into thin strip
2.1 oz (59.53 g) Sliced onion
3 Cloves garlic Crushed
0.7 oz (19.84 g) Chopped scallion
1 tsp Grated ginger
4 Sprig of thyme
1 tbsp Beef seasoning or all-purpose seasoning
3 tsp Browning sauce
1 tsp salt Or the amount to your taste
¼ cup (59.15 ml) Beef stock
1 ½ tsp (1.5 tsp) Cornstarch
2 tbsp Cooking oil

Instructions:

Wash, clean and cut the beef into strips.

Add the thyme, onion, garlic, scallion, ginger, beef/all-purpose seasoning, salt and 1 tsp browning sauce to the beef strips and combine.

Leave to marinate 
.

Place a skillet pan with the cooking oil on medium heat and let it hot.

Separate the marinade from the beef and add the beef strips to the cooking oil.

Stir until all the beef strips are brown on all sides.

Once all the beef strips are brown, add the marinade that you separated from the beef to the pan. Cook for 3-4 minutes.


Add the bell pepper, the rest of the browning sauce, beef broth and cornstarch.

Whisk the cornstarch in the beef broth before adding it to the pan.

Leave to cook for another 5-7 minutes, until the sauce thickens. 

Notes:

You can use flank or round steak if sirloin isn't available.

If you find there is too much water from the meat in the pan, you don't have to add the beef broth. In this case, take some of the sauce from the pan to use to whisk the cornstarch, then pour it back in

Enjoy!


Exercise of the week: Sliding Deadlift

By adding a glider under one foot, you're challenging your stability and getting your body moving in a way it's probably not used to.

This is a simple way to keep your body guessing and therefore help your muscles adapt and change as they learn to do the move correctly. Don't have a glider? A paper plate or towel will work too.

Stand with feet together, holding one weight in your left hand in front of your left thigh.

Place your right foot on a glider (or paper plate or towel).

While keeping a slight bend in both knees, slide your right leg back behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.

Keep your back flat. At the bottom of the movement, your torso should be almost parallel to the floor, with the weight a few inches off the floor.

Keeping your core tight, push through your left heel to stand up straight. As you do, slide the right leg back toward the left heel, and slide the weight back up to start.

Pause at the top and squeeze your butt. This is 1 rep.

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

Buy a Fruit Bowl

You know that hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down, but that doesn't make it any easier to accomplish. A simple way to make it happen? Buy a fruit bowl. You're more likely to grab fruits and veggies over less-healthy options if they're ready to eat and in plain sight.

Keeping washed and prepared veggies like cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren't overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and should be kept on the counter where everyone can see them.

The lateral deltoid:

The lateral deltoid is located on the outside of your shoulder. The main function of the lateral deltoid is shoulder abduction - raising your upper arms upward, at your sides. This muscle is targeted with lateral raises (dumbbell or cable) and upright rows.

Keep healthy snacks on hand:

Select healthier choices to have on standby in your fridge when hunger pangs or emotional eating strikes, such as a bowl of fresh strawberries or blueberries. Here are some healthy snacks to try whenever cravings strike.

Prioritise body parts:

Once you're past the beginner stage, you don't need to do the same amount of work for all your muscles. Do more for those lagging behind and less for those that respond easily. (More info here.)

Eat Mindfully:

We know you love binge-watching your favourite reality series, but it's important to enjoy your meals sitting at your kitchen table—not in front of the television.

Why?

In addition to commercials of unhealthy food and drinks increasing our cravings, TV is so distracting that it makes it harder to realize when we're actually satiated.

Science agrees: A study in the American Journal of Clinical Nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.

Don't get overwhelmed:

Losing weight can seem overwhelming—you have to figure out how to eat healthily and fuel your body properly, plan an exercise regimen that works for you, get plenty of sleep, and ultimately make hundreds of choices each day that will either bring you closer to your goal or throw you completely off track.

What really works are making little lifestyle tweaks, simple moves that help you slash calories, boost nutrition and build a healthy foundation.

Work your back

It's easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.


Useless Facts

More Monopoly money is printed in a year, than real money throughout the world.

Sue Tinkler can hit 11 out of 10 targets with 9 bullets.

Caesar salad has nothing to do with any of the Caesars. It was first concocted in a bar in Tijuana, Mexico, in the 1920's.

When Harriet "Rose" Webster slices onions, the onions cry.

One quarter of the bones in your body are in your feet.

Crocodiles and alligators are surprisingly fast on land. Although they are rapid, they are not agile. So, if being chased by one, run in a zigzag line to lose him or her. The same principle applies when escaping 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