Woodlands Fitness Centre

The Woodlands newsletter: Sunday 8th January 2023

Sunday 8th January 2023

Hi,

Many diet programs out there don't address the psychological aspect of why people fail to be successful with long term weight loss.

However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups.

For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

1). Had a tendency to evaluate self-worth in terms of weight and shape

2). Had a lack of vigilance with regard to weight control

3). Had a dichotomous (black-and-white) thinking style

4). Had the tendency to use eating to regulate mood.

Psychological characteristics such as "having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy" often predict failure with long term weight loss.

On the other hand, psychological traits common to people who experienced successful long term weight loss include an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.

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


Cottage Cheese

Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It's also very satiating, making you feel full with a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning.

Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

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


AMRAP for Bodybuilding (part 2)

This article carries on from last week...

Rest in between each exercise is one to two minutes. As mentioned earlier, the rest time during the time period is up to you but keep those times short so you can do more work.

We will be using the 2-0-1-0 tempo. This is one of the most common tempos I use in my group PT and 1-to-1 workout routines. I always remind my clients that they should always be in control of their lifts. Even when training for maximal speed, you should still be under control. Based on this tempo and 10 second rest periods, you should be able to do around 45 reps in 3 minutes.

If you must do cardio, do it during a time of the day separate from the weight training. However, resistance training is actually a form of HIIT - you do a set with all-out effort. Rest. Then do another set. Rest. And keep repeating until the time is up. HIIT is incorporated via the short rest periods to maximise calorie consumption.

Recovery is a must for a program like this to work - and doing more is not going to be better.

4 Day AMRAP Workout Split:

Day 1: Quads and Hamstrings
Day 2: Shoulders, Calves and Abs
Day 3: Off
Day 4: Back and Biceps
Day 5: Chest and Triceps
Day 6: Off
Day 7: Off
Day 8: Repeat

Day 1: Quads:

It's easier to use a hack squat machine than doing traditional squats because of the time it takes to unrack and re-rack the bar. If you don't have a hack squat machine in your gym, go with dumbbells.

The hamstrings are so often neglected on leg day so that's why they have their own day in this program. However, if you want to cut this routine down to 4 days, you can add the hamstring exercises to the quad workout.

The lower back will also be involved with the stiff-legged deadlifts. Dumbbells are better so you can get a greater range of motion.

On the lying leg curl, focus on keeping the tension on the hamstrings. Don't lift the hips. That doesn't help and we want to help you focus on the back of the thigh.

Hack Squat / 8 Rep Max / 3 Mins
Leg Press / 12 Rep Max / 3 Mins
Front step ups (alternating) / 20 Rep Max / 4 Mins

Dumbbell Stiff-Legged Deadlift / 8 Rep Max / 3 Mins
Lying Leg Curl / 12 Rep Max / 4 Mins
Reverse lunge (alternating) / 20 Rep Max / 4 Mins

Day 2: Shoulders, Calves and Abs:

You'll also notice that there is no front delt work. The front delts are involved with pressing and you'll be doing a lot of reps so we don't need to do much direct work with them.

Seated Dumbbell Shoulder Press / 10 Rep Max / 3 Mins
Seated Lateral Raise / 12 Rep Max / 4 Mins
Reverse Dumbbell Flye / 15 Rep Max / 4 Mins
Dumbbell Shrug / 15 Rep Max / 4 Mins

Seated Calf Raise / 15 Rep Max / 4 Mins
Calf Press / 15 Rep Max / 4 Mins

Lying Leg Raise / 15 Rep Max / 4 Mins
Weighted Crunches / 15 Rep Max / 4 Mins

Day 3: Off

Day 4: Back and Biceps:

There is actually no direct lower back work on this program because of the toll training like this can take on that area. If you want to do lower back work on your own, add low back extensions with no weight for 4 minutes. I don't recommend deadlifts or even rack pulls on this particular program because of the stress it can place on the spine.

T-Bar Row / 8 Rep Max / 3 Mins
Wide Grip Pull Down / 12 Rep Max / 3 Mins
Wide Grip Seated Row / 15 Rep Max / 4 Mins

Standing Barbell Curl / 8 Rep Max / 3 Mins
Incline Dumbbell Curl / 12 Rep Max / 3 Mins

Day 5: Chest and Triceps:

Dumbbells are used so you won't get trapped under them when you fatigue. If you prefer to do the barbell version then make sure you have a spotter nearby.

Incline Dumbbell Chest Press / 8 Rep Max / 3 Mins
Flat Dumbbell Press / 12 Rep Max / 3 Mins
Cable Crossover / 15 Rep Max / 4 Mins

Close Grip Barbell Bench Press / 8 Rep Max / 4 Mins
Rope Pressdown / 12 Rep Max / 4 Mins

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Recipe of the week: Chickpea and chorizo casserole

Slow-cooking this Med-style dish releases all the tasty paprika flavours of the chorizo and the toasted pitta side is ready in just minutes

Ingredients:

200g pack Spanish Chorizo Sausage
400g can Chickpeas in Water, drained and rinsed
500g frozen Scratch Cook Mediterranean Veg Mix
400g chopped tomatoes
180g Baby Spinach
3 wholemeal pitta breads, toasted

Method:

Preheat the slow cooker to high if the manufacturer recommends it.

Heat a frying pan to medium, add the chorizo and fry for 4-5 mins or until browned evenly all over. Slice into 2cm chunks and put in the slow cooker.

Add the chickpeas, veg mix, tomatoes and baby spinach to the cooker. Stir to combine, cover with the lid and cook for 1 hr.

Reduce the slow cooker heat to low and continue to cook for 2-4 hrs.
Serve the casserole with the toasted pitta bread.

Enjoy!


Exercise of the week: Farmer's walk

This is a super simple with no need to worry too much about technique.

This move hits your shoulder stabilisers, upper traps and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too.

How to do it:

Grab a heavy dumbbell in each hand - think half your bodyweight - and hold them at your sides.

Stand up tall with your shoulders back.

Walk forward as quickly as you can using short steps.

Make sure you maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 5-10 repetitions.

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


Things to consider

Train with a partner:

Competition in the weight room boosts testosterone and makes you enjoy your workouts more, so you'll stick with them. You'll also be forced to train harder.

So grab a buddy and get after it.

Treat yourself:

Pat yourself on the back for all your hard work with a massage, your favourite TV show, or draw yourself a nice, relaxing bath. Prioritise self-care a few times a week. Just make sure your "treat" doesn't sabotage your success: like a pint of Ben & Jerry's.

Don't beat yourself up:

There's no such thing as "cheating". Don't be too hard on yourself or your body. Empower yourself to make a better choice next time.

Consult a professional:

There's a reason that most trainers are muscular and fit—they know what they're doing. Search out an educated trainer and have a session or two with him or her to learn some new moves or some new nutrition tricks to employ in your fit lifestyle.

Push:

Chest and Shoulders are two very interconnected muscle groups and can be trained together as a "push" workout. Instead of doing two full-on chest+shoulder workouts twice per week, consider doing one "heavy" and one "light" workout.

Stay Strong:

Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels.

But don't get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine.

If you aren't feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength.

Not really sure where to start?

Try one of our unlimited shared / group personal training sessions. These small group sessions are led by certified trainers and can teach you basic weight-training and workout movements.

Be wise with your VOLUME:

When discussing about volume, we are referring to total reps, sets, and load in a given training session. Your mission on the journey of building up muscle growth is achieved by gradually increasing volume in defined periods of time. In that line by completing high volume multiple set programs you'll get superior advantage compared to single-set routines.

The reason behind this correlation is due to greater hormonal responses when higher-volume multiple-set protocols are performed.

Also have in mind to include shorter de-loading periods to avoid overtraining.

For example, performing multiple-set protocols (3-4 sets per exercise) has been shown to be most effective in muscle-building compared to single-set protocols.

Back-Focused Deadlift Variations:

If you are planning any of the following deadlift variations, I would put them on back day:

Snatch grip deadlifts
Stiff leg deadlifts
Snatch Grip Deadlifts

The snatch grip deadlift is popularised by Olympic weightlifters. It is similar to the conventional deadlift but the snatch grip means that you hold the bar at a wider grip.

This puts you in a slightly more bent over position and puts more emphasis on your upper and lower back muscles.


Useless Facts

One-fourth of the world's population lives on less than £200 a year. Ninety million people survive on less than £75 a year.

Amanda "Booty By Bernard" Blackshaw can light a fire by rubbing two ice-cubes together.

Butterflies taste with their hind feet.

Jack Pickford tastes with his front feet.

Daylight Saving Time is not observed in most of the state of Arizona and parts of Indiana.

Ants closely resemble human mannerisms: When they wake, they stretch & appear to yawn in a human manner before taking up the tasks of the day.







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