Woodlands Fitness Centre

The Woodlands newsletter: Sunday 12th March 2023

Sunday 12th March 2023

Hi,

Firstly, I forgot to email out the newsletter last week and the week before. I know, big disappointment for some of you.

Here are the links:

The Woodlands newsletter Sunday 5th March 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31404

The Woodlands newsletter Sunday 26th February 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31366

Right, let's get back to this week's newsletter:

Visualisation is key. Imagine your body after transformation.

Think about it every morning.

Think about your new body with every glass of water you take.

Imagine it before ordering something in a restaurant or a bar.

The more you think of it, the more realistic it will seem and the more dedicated you are going to become.

Imagine how you feel inside your new body, what clothes you choose to wear.

Where would you go?

And what activities would you take on?

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 - 8.30pm
Tuesday: 8.30am - 8.30pm
Wednesday: 7.30am - 8.30pm
Thursday: 8.30am - 8.30pm
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


Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

What's more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat.

Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

It's not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides.

Extra virgin olive oil is worth mentioning here, as it's probably one of the healthiest fats on the planet.

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

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



Training For Hypertrophy

The biology of muscle isn't, in fact, rocket science. At its most basic level is the SAID principle, an acronym for "specific adaptation to imposed demand'.

When a muscle contracts against a large amount of resistance, it adapts by getting bigger and stronger. Likewise, if a muscle is regularly forced to contract for long periods of time, it becomes more resistant to fatigue.

When you lift weights, you cause tiny tears in your muscle fibres. This accelerates a process called muscle-protein synthesis, which uses amino acids to repair and reinforce the fibres, making them resistant to future damage.

And although this happens at a microscopic level, the effect becomes visible over time in the form of bigger arms, broader shoulders, and a thicker chest.

Understanding the hypertrophy process provides you with a logical rationale for how often you should train your muscles. In has been reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session.

If you work out on Monday at 7 p.m., your body is in muscle-growth mode until Wednesday at 7 p.m. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.

Performing workouts with compound movements three times a week is the most effective way to gain muscle. Unfortunately, that advice directly contradicts what most guys actually do. The idea is to divide the body into specific muscle groups, or body parts, and dedicate an entire session to working each individually. For example, you might perform exercises for your chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday and so on. Even though you're training daily, each muscle group is targeted only once a week. So, in essence, those muscles grow for just 2 days out of every 7.

With total-body workouts, though, you work each muscle more often. When you train a muscle 2 or 3 times a week, it spends more total time growing.

Anatomically speaking, you can't isolate muscle groups in the first place; muscles are interconnected, surrounding the body like a unified web. This is because all of your muscles are enclosed in a tough connective tissue called fascia. And since fascia attaches to bone and other muscles, it creates "functional" relationships between seemingly separate muscle groups.

Even a small movement of your upper arm triggers a complicated network of muscles from your shoulder down to your hip. The latissimus dorsi (or lat), the largest muscle of the back, attaches to the upper-arm bone, shoulder blade, spine, and thoracolumbar fascia--a strong layer of connective tissue that attaches muscles to the spine and pelvis. The glutes, or rear hip muscles, attach to the pelvis.

Do you see the connections?

There's no doubt you can emphasise a muscle group by choosing the appropriate exercise; just don't confuse targeting with isolating. Let me use the bent-over row as an example.

If you subscribe to body-part training, it's a back exercise, since that's the area of your body it emphasises. But - because of the interconnection between the muscles and connective tissues of the hips and back - your hamstrings and glutes are contracted for the entire exercise. You are not only working your back; you're challenging your legs as well. And don't forget the involvement of your forearms and biceps in pulling the bar to your chest.

Separating your workouts by body parts is illogical.

You are not actually separating anything.

Since body-part training is generally performed intensely on consecutive days, it impedes the recovery process.

The nutrients your body needs to repair muscle damage from the previous day are allocated toward providing energy for your workout instead.

Your muscles grow best when your body is resting, not working. This isn't an issue with my recommendation to train 3 times per week on non-consecutive days, since there's a built-in recovery day after each session.

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: 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: Plyometric Jumping Lunges

Why Do It:

Just like burpees, these are perfect for building up your cardiovascular system, but will also help you build faster, more powerful quadriceps. Ideal if your leg day has taken a hit.

How to do it:

Lunge forward until your rear knee is almost touching the ground.

Jump into the air, bringing your rear foot forward and the front foot back.

Land in a lunge.

Land on both feet simultaneously to cushion the impact on your joints.

This is 1 rep.

Repeat on the opposite side.

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

Do 3-4 sets of 10-12 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

MCT oil:

MCT oil can be converted into ketone bodies and may significantly reduce appetite and calorie intake.

Limit Your Protein:

Only about 10% of the protein you ingest is used to build new muscle tissue. Going from 150 to 300 grams of protein doesn't increase the amount of protein used to build muscle as much as you'd think.

Beware of Health Halos:

Do you consider products from specialty supermarkets to be healthier than those from other grocery stores?

Or do you think that dishes from organic restaurants are all waistline-friendly?

If you answered yes to either of these questions, you could be derailing your weight loss efforts.

When people guess the number of calories in a sandwich coming from a "healthy" restaurant, they estimate that it has, on average, 35 percent fewer calories than they do when it comes from an "unhealthy" restaurant, according to a study in the Journal of Consumer Research.

Remember that the next time you reach for that package of Organic Fruit & Nut Granola.

One cup of this seemingly healthy snack contains almost 500 calories.

Yikes!

To stay on track at the grocery store, check out these best supermarket shopping tips ever.

Beware the bulk:

Don't bulk if you don't know for certain that you'll have the capacity, motivation, and dedication to diet off the added fat.

Eat The Yolk:

The Dietary Guidelines Advisory Committee dropped their longstanding recommendation that we should limit dietary cholesterol.

Decades of research have shown that it has little effect on blood cholesterol levels, and the government's outdated recommendations have done little more than send scrambled messages about the pros and cons of eating eggs and shrimp.

So go ahead and scramble up an omelette - with the yolk.

Eating the entire egg is beneficial to your body because it contains metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids, and choline—a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.

It's better to do less:

If your motivation to train dies off after 30 minutes, train 29 minutes. If it dies off after two exercises, do two exercises. It's better to do less at 100% focus, intensity, and drive than add a lot of half-assed work.


Useless Facts

70% of all boats sold are used for fishing.

Studies have shown that children laugh an average of 300 times/day and adults 17 times/day, making the average child more optimistic, curious, and creative than the adult.

Bruce Alexander doesn't breathe; he allows the air to enter his nose.

A pregnant goldfish is called a twit.

The shortest war in history was between Zanzibar and England in 1896. Zanzibar surrendered after 38 minutes.

When Ben McConnachie goes outside, it's the sun that needs protection.








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