Woodlands Fitness Centre

The Woodlands newsletter: Sunday 4th December 2022

Sunday 4th December 2022

Hi,

Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered in last week's newsletter.

If you didn't read that particular newsletter, then Diet A is one of those diet plans that supply you with their foods, as well as their special drink or bars to eat, and they tell you exactly when to eat them.

These Diet A type meal plans are easy to follow but they are destined for failure in the medium-long term.

They all fail the "Can I eat that way for the rest of my life?" test, unless you really think you can eat meal replacement bars and shakes for the rest of your life.

The bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it's a loser for long term weight loss and it should be avoided.

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


Lean Beef and Chicken Breast

Meat has been unfairly demonised. It has been blamed for various health problems despite a lack of good evidence to back up these negative claims. Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women. Meat consumption, in moderation, is a weight-loss-friendly food because it's high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day.

Studies have shown that increasing your protein intake to 25-% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.

If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

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


7 Workout Habits You Should Drop Now (part 1)

Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising.

Never fear, there's a quick fix for even the most ingrained workout no-nos.

Check out these 7 workout habits you should drop: Not only will ditching these help you lose the pounds, they will help you become a more efficient exerciser.

1) The Cross Trainer:

I'm not a fan of the elliptical. They make me cross. Get it? CROSS!

Not only is it the most boring piece of equipment in the gym - but it is also extremely ineffective. First off, the elliptical doesn't use a natural body motion to work your body.

Workouts that use natural motions like running, bending, or jumping are much more effective at toning muscles. Sure, the gliding motion of the elliptical burns calories, but that's about it. It is also easy to slack off on the elliptical.

With the treadmill you at least have to keep up with the pace you set. On the elliptical you start off with guns blazing, and 10 minutes later you are crawling along like a turtle.

You are much better off doing a 20-minute cross training circuit (burpees, jumping rope, jumping squats, etc.) than 45 minutes of slogging along on the elliptical. If you are looking for another low impact exercise, try the rowing machine. This will get your heart rate up, and also work your upper body and back.

2) Working out for long periods of time at a moderate pace:

When it comes to working out, slow and steady does NOT win the race. Maximise your time, people! Instead of working out for an hour at an easy-to-moderate intensity level, step it up a notch. Challenge yourself to 30 minutes of nonstop, intense exercise.

You can take 15- to 30-second breaks, but move quickly from one workout to the next. Give it 100% for 30 minutes, instead of 75% for an hour.

3) Lollygagging:

You know that person at the gym who's always fixing their hair in the mirror? Or flexing? Don't be that person. Come to the gym with a time frame and a plan. This means no wandering around, no texting in between reps.

Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds. If this means writing down your regimen, great! Tattoo it to your arm! Whatever! Make the most of your time. Get in, get out. No one likes a gym rat.

More 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: Korean fried chicken burgers

Ingredients:

For the chicken:

4 skinless boneless chicken thighs fillets
Large piece of ginger , finely grated
100g cornflour
Vegetable oil, for frying
For the sauce
6 tbsp dark brown sugar
2 tbsp Korean chilli paste (gochujang)
2 tbsp soy sauce
2 large garlic cloves, crushed
Small piece ginger, grated
2 tsp sesame oil

For the kimchi-style slaw:

½ white cabbage, finely sliced
1 mooli, shredded into thin strips
4 spring onions, finely sliced
Small piece ginger, grated
1 tsp golden caster sugar
1 garlic clove, crushed
2 tbsp mayonnaise
Pinch of hot chilli powder

To serve:

1 Little Gem lettuce, divided into leaves
4 brioche or sesame seed burger buns, split and lightly toasted

Method:

Make the slaw by combining all the ingredients together. Taste and add more chilli powder, if you like. Chill in the fridge.


To make the sauce, put all the ingredients in a saucepan and simmer gently until syrupy. Take off the heat and set aside.


Cut away any fatty excess from the chicken thighs, then season with salt, pepper and the grated ginger. Toss the chicken with the cornflour until completely coated.


Heat about 2cm of vegetable oil in a large frying pan. Fry the chicken thighs for 4-5 mins each side until crisp.

Remove from the oil onto kitchen paper and leave to cool slightly for 2 mins. Then re-fry in the hot oil until ultra-crisp and you can hear it crackle. Remove to kitchen paper to drain.


Reheat the sauce. Build your burgers by placing some lettuce and kimchi slaw on the base of a bun, top with the crispy chicken and drizzle over the sticky sauce.

Enjoy!


Exercise of the week: Offset Load Deadlift

For this deadlift, you have two weight options: Either hold a weight in one hand and no weight in the other, or use a lighter weight in one hand and a heavier one in the other.

The point is to have a different amount of weight on both sides of your body. This challenges your stability, because you have to work harder to keep the hips square and keep your back nice and flat.

Challenging your stability means challenging your core—those muscles have to engage and work to keep your torso from rotating.

Stand with feet hip-width apart, grabbing the weight (or weights) with your arms straight.

Hinge at your hips with your knees slightly bent to lower your body.

Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.

Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.

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

The posterior deltoid:

The posterior deltoid is located on the back of your shoulder. Its main function is shoulder extension - pulling your upper arms backward and bringing your shoulder blades together. This muscle is targeted with dumbbell bent over raises, face pulls and bent over rows.

Sleep:

Getting bigger isn't just about what you do - it's also about rest.

Most of your growth hormone release in a day comes during sleep.

Stick with eight hours as a guideline.

Prioritise multi-joint exercises:

The foundation of a big, muscular body comes from big, compound lifts, defined as motions that incorporate at least two joints. One example: the chinup/pullup: this exercise is the original biceps curl. This principle holds true for all muscle groups.

Ask How:

Instead of shying away from exercises or equipment you're unfamiliar with, ask a gym employee or fellow gym-goer for help. Another good idea is working with one of our personal trainers to help familiarise your with the gym layout and a workout plan tailored for you.


Useless Facts

Seattle's Fremont Bridge rises up and down more than any drawbridge in the world.

Dave Harper won the 2011 World Series of Poker, despite holding only a Joker, a Get out of Jail Free Monopoly card, a 2 of clubs, 7 of spades and a green #4 card from the game UNO.

Right-handed people live, on average; nine years longer than left handed people.

Ten percent of the Russian government's income comes from the sale of vodka.

Sarah Kendrick runs until the Treadmill gets tired.

In the United States, a pound of potato chips costs two hundred times more than a pound of potatoes.










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