Woodlands Fitness Centre

The Woodlands newsletter: Sunday 11th December 2022

Sunday 11th December 2022

Hi,

First off, let's start with the Christmas Opening times:

23rd (Friday): 7.30am-7pm
Christmas Eve (Saturday): 8am-12 noon
Xmas Day (Sunday): Closed
Boxing Day (Monday): Closed
27th (Tuesday): 8.30am-2pm
28th (Wednesday): 8.30am-2pm
29th (Thursday): 8.30am-2pm
30th (Friday): 8.30am-2pm
New Years Eve (Saturday): 8am-12 noon
New Years Day (Sunday): Closed
2nd (Monday): 8.30am-2pm
3rd (Tuesday): Back to normal.

There will be a group PT session at 9.30am on each day that we're open.

Right, now let's get back to more weight loss chat.

What is the missing link for long term weight loss?

When choosing a nutrition program for long term weight loss, you actually need to involve nutrition. It's not just all about calories. But the missing link for long term weight loss for many people is exercise. Too many of you focus on dieting.

Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component - which means they are losers for long term weight loss from the very start.

Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires.

Or a plane without wings.

You can't fly without wings.

Westlife told us this.

And we must all listen to Westlife.

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


Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

Boiled Potatoes are particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fibre-like substance that has been shown to have various health benefits, including weight loss.

Sweet potatoes, turnips and other root vegetables are also excellent.

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 2)

This article carries on from last week...

4) Too much cardio:

And too little strength training. But cardio burns more calories, right? Not so fast, lady. Sure, an hour on the treadmill gives you that instant satisfaction of burning 400 calories.

Or so that little blinking screen says.

A quick strength training or cross training session, however, will get your heart rate up, burn calories, and develop your lean muscle mass. Building muscle means that those muscles are able to work throughout the day burning more calories when you aren't working out.

5) Hydrating with sports drinks:

Sports drinks may give you a boost - but they are full of sugar, calories and chemicals. During any given daily workout, hydrating with water should do the trick just fine.

If you feel tired during your workout, try fuelling before. Eating a healthy snack 45 minutes before your workout can give you more energy, and allow you to skip the glucose and caffeine based drinks. Try some almond butter on toast. Unless you have a nut allergy.

6) Doing the same exercises over and over again:

When you do the same workout routine over and over, your body gets used to it and it becomes easier. The Stairmaster might have been challenging at one point, but pretty soon your muscles become familiar with that motion.

Your body only uses half the energy to complete this task that at one point had you huffing and puffing your way to the locker room. Mix it up. By changing your workouts daily you will trick your body into working harder and burning more calories. It will also save you from boredom! Take that new kickboxing class or try one of my workouts!

7) Going it alone:

Working out alone can be great. It gives you time to clear your mind, listen to music, and feel the burn. However, sometimes it takes a workout buddy to hold you accountable.

Working out with a partner not only makes it more likely that you'll work out, it makes most people try harder than they would on their own. Your partner can cheer you on to finish that last half mile or to finish those last four deadlifts.

And let's not forget the power of good old-fashioned competition. If your friend is doing 50 lunges, don't you suddenly feel inspired to do 51?

So these are 7 Workout Habits You Should Drop Now.

Right now!

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



Recipe of the week: Roasted sausage and potato supper

Ingredients:

2 tbsp olive oil
2 large onions, sliced lengthways into wedges
2 red peppers, deseeded and diced
2 garlic cloves, chopped
1 tbsp chopped fresh thyme leaves
500g/1lb 2oz baby new potatoes, halved
12 sausages, pricked with a fork
200ml/7fl oz white wine
salt and freshly ground black pepper

Method:

Preheat the oven to 220C/200C Fan/Gas 7.

Place all the ingredients except the wine in a large, re-sealable freezer bag. Seal the bag shut and shake well to coat everything in the oil. Alternatively, put everything in a large bowl and turn the ingredients until they are fully coated in the oil.

Tip into a large roasting tin, spreading the ingredients out into one even layer and ensuring that the sausages aren't covered by any of the vegetables.

Season well with salt and pepper. Roast for about 30-35 minutes until golden-brown.

Remove from the oven, turn the sausages over and toss the vegetables in the cooking juices.

Pour in the wine and return to the oven for a further 20 minutes or until browned and the sausages are cooked and the potatoes tender.

Serve hot with a dollop of mustard on the side.

Enjoy!


Exercise of the week: Sumo Stance Deadlift

Standing wider than the normal hip-width distance helps take load off the lower back, so if that's something you struggle with, this is a good option.

The reason is because you can get closer to the ground by using your legs, so you avoid overarching your back as you lower.

Because everybody is built so differently, some variations may be easier for you based on how tall you are, how long arms are, or other factors.

Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. The more you turn your feet out, the more this move will work your inner thighs.

Hold a weight in each hand in the middle of your legs. You can also use just one weight, holding it with both hands.

Hinge at your hips and bend your knees 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 weight directly underneath your body 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

Pump up the volume

Bodybuilders, widely known as the biggest guys on the planet, have an age-old training method that has withstood the test of time: volume training. They typically do five or more exercises per body part, four sets of 8-12 reps, amounting to approximately 200 reps per body part.

Make Dinner a Buffet

When you place heaping bowls of food on the table, over-eating is inevitable. To avoid scoffing down extra bites, keep food on the stove or counter and spoon it out onto plates from there. When going back for seconds requires leaving the table, people tend to consider their hunger levels more carefully. And serving healthier dishes can, of course, help too.

Cortisol and adrenaline are related:

Yes, Cortisol and adrenaline are related. Cortisol increases the conversion of noradrenaline into adrenaline. That's why it's hard to sleep when you're stressed out or worried. The stress increases cortisol, which leads to higher adrenaline. Adrenaline keeps your brain firing on all cylinders, making it hard to rest.


Useless Facts

A giraffe can go without water longer than a camel.

There is no such thing as global warming. Amanda Brook was cold so she turned up the sun.

A person cannot taste food unless it is mixed with saliva. For example, if a strong-tasting substance like salt is placed on a dry tongue, the taste buds will not be able to taste it. As soon as a drop of saliva is added and the salt is dissolved, however, a definite taste sensation results. This is true for all foods.

Nearly 80% of all animals on earth have six legs.

George "Ghost Rats" Davison invented the "Live Laugh Love" wall stencil kit.

In the marriage ceremony of the ancient Inca Indians of Peru, the couple was considered officially wed when they took off their sandals and handed them to each other.







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