Woodlands Fitness Centre

The Woodlands newsletter: Sunday 19th March 2023

Sunday 19th March 2023

Hi,

Be ready to change your habits!

New you.

New habits.

When you decide to start your body transformation, make healthier options in each situation you are.

Skip that croissant with your coffee in the morning - here is a new habit for you to follow.

Your next new habits might include managing your sleep (go to bed earlier), balancing nutrition (get a meal plan for a week, eat home made food) and creating training schedule (regular exercise is very important!).

Most importantly, train your mind for success - find time to think about your new body every day.

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: £46pm
3 month: £48pm
1 month: £50pm

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.

Non-members (price per session):

30 mins:

1 per week: £14.75
2 per week: £14.15
3 per week: £13.55

45 mins:

1 per week: £21.25
2 per week: £20.65
3 per week: £20.00

60 mins:

1 per week: £27.70
2 per week: £27.10
3 per week: £26.50

All of our PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.


Members (price per session):

30 mins:

1 per week: £11.85
2 per week: £11.25
3 per week: £10.65

45 mins:

1 per week: £16.85
2 per week: £16.25
3 per week: £15.65

60 mins:

1 per week: £21.85
2 per week: £21.25
3 per week: £20.65

All PT sessions must be used within a pre-agreed time period. This is usually 4 weeks.

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 personal trainers.

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


Full-Fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time. Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.

Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

Generally speaking, it's really easy to find healthy foods to include on a weight loss diet. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices. Along with moderation and regular exercise (including resistance training!), eating these nutritious foods should help you lose fat and live a much healthier life.

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


How do muscles grow?

Bodybuilders argue that total-body training doesn't allow you to work muscle groups hard enough.

For instance, they claim that if a typical chest workout takes 30 minutes to complete, you'd have to spend hours in the gym to adequately train your entire body. Do you need to do a chest workout that lasts 30 minutes?

A typical chest day might consist of three sets of four exercises, totals of 12 sets every 7 days. You can do the same amount of work - 12 total sets - in the same time period by performing four sets 3 times a week or six sets 2 times a week.

Weight training works like a prescription; you wouldn't take an entire bottle of Aspirin on Monday to relieve pain all week. Instead, you'd take smaller doses at regular intervals.

There is evidence that growth occurs once a muscle has been exposed to 90 to 120 seconds of total tension.

For example, let's say it takes 5 seconds to complete one repetition. This means one set of eight repetitions would place your muscles under tension for 40 seconds. To achieve 120 seconds of total tension, you only need to do three sets.

Alternatively, you can do four sets of five repetitions, two sets of 12 repetitions or four sets of six repetitions.

Muscle fibres can grow in two ways:

1). Increasing the number and density of the myofibrils. These are the parts of the fibre that contain the contracting proteins. This type of growth leads to strength gains and can be accomplished by using heavy weights that allow only one to seven repetitions.

2). Forcing your muscles to contract for longer periods of time. Typically, this means using lighter loads that allow you to complete 12 to 15 repetitions. This increases the number of energy-producing structures within the fibre. So you don't get significantly stronger, but you do get bigger.

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. Alternatively, perform 16-22 reps, and take 3-4 seconds to perform each rep.

You can use a repetition range that falls between the two, which causes a combination of both types of growth, but each to a lesser degree. That's why I recommend you use three repetition ranges.

You could do five repetitions of each exercise on Monday, 15 on Wednesday, and 10 on Friday. Higher reps create more lactic acid to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance".

Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons. It not only leads to better growth but also helps keep you from hitting plateaus.

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: Chicken Caesar salad

Ingredients:

1 medium ciabatta loaf (or 4 thick slices crusty white bread)
3 tbsp olive oil
2 skinless, boneless chicken breasts
1 large cos or romaine lettuce, leaves separated
For the dressing
1 garlic clove
2 anchovies
from a tin
medium block parmesan
or Grano Padano cheese for grating and shaving (you won't use it all)
5 tbsp mayonnaise
1 tbsp white wine vinegar

Method:

Heat oven to 200C/fan 180C/gas 6. Tear 1 medium ciabatta into big, ragged croutons or, if you prefer, cut with a bread knife.

Spread over a large baking sheet or tray and sprinkle over 2 tbsp olive oil.

Rub the oil into the bread and season with a little salt if you like (sea salt crystals are best for this).

Bake for 8-10 mins, turning the croutons a few times during cooking so they brown evenly.

Rub 2 skinless, boneless chicken breasts with 1 tbsp olive oil, season. Place pan over a medium heat for 1 min, until hot, but not smoking.

Lay the chicken on the pan (it will sizzle if it's hot enough) and leave for 4 mins.

Turn the chicken, then cook for 4 mins more. Check if it's cooked by poking the tip of a sharp knife into the thickest part; there should be no sign of pink and juices will run clear.

Bash 1 garlic clove with the flat of a knife and peel off the skin. Crush with a garlic crusher.

Mash 2 anchovies with a fork against the side of a small bowl.

Grate a handful of parmesan cheese and mix with the garlic, anchovies, 5 tbsp mayonnaise and 1 tbsp white wine vinegar.

Season to taste.

It should be the consistency of yogurt - if yours is thicker, stir in a few tsps water to thin it.

Shave the cheese with a peeler. Tear 1 large cos or romaine lettuce into large pieces and put in a large bowl.

Pull chicken into bite-size strips and scatter half over the leaves, along with half the croutons.

Add most of the dressing and toss with your fingers. Scatter the rest of the chicken and croutons, then drizzle with the remaining dressing. Sprinkle the parmesan on top and serve straight away.

Enjoy!


Exercise of the week: Seated hamstring leg curls.

How to do it:

Sitting on a leg curl machine, bring your lower legs to the back of your thighs by flexing your knees, and then slowly straighten the legs again.

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

Use the Half-Plate Rule

Fill at least half of your lunch and dinner plate with vegetables.

Vegetables are nutrient-dense, high in satiating fibre, and low in calories, making them ideal weight loss tools.

By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied.

Keep eating this way and the pounds will painlessly melt away.

Have a plan:

Don't train without a plan, but don't be afraid to adjust the plan based on how you feel or perform in the gym.

Blend Veggies Into Your Oats:

While overnight oats remain a healthy and trendy breakfast, there's one healthy oatmeal trend that's also making waves:

Zoats!

The funny-sounding name actually describes a very straightforward (but delicious) dish made from shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed add-ins such as nuts and fruit.

The dish makes it easy to add veggies to your morning meal - somewhere this food group is rarely found.

Another win!

Adding zucchini to your oatmeal adds bulk to your breakfast bowl without the need for extra cereal, ultimately saving you calories.

Diet sensibly:

Low-carb dieting, intermittent fasting, and very low-calorie diets can give you a false sense of energy. That's because they increase cortisol, which increases adrenaline.

Limit Your Added Sugar

The amount of added sugar consumed in a day shouldn't exceed 25 grams for women and 37.5 grams for men, but since the sweet stuff is in everything from bread to tomato sauce, most people are not adhering to those guidelines and they're fatter for it.

In a review of 68 clinical trials and studies, New Zealand researchers reported in the British Medical Journal that increasing sugar intake meant increasing body weight while reducing sugar meant reducing body weight.

Additional research has shown that cutting back on the granular stuff is one of the fastest ways to lose weight.

Sleep Sufficiently:

Yes, you read that correctly—make sure to get your ZZZs! Rest is crucial to our fat-loss and muscle-building goals.

Lack of sleep raises cortisol levels and hampers proper recovery. Aim for 6-8 hours of sleep each night.


Set Realistic Goals:

It may take some time to get the results you want. It's vital to break your ultimate goal down in to stages and set lots of smaller goals to keep you motivated along the way.

Accept Feelings of Discomfort:

When you first start exercising you'll experience feelings of discomfort such as shortness of breath, sweating and aching muscles after exercising.

Don't worry, this is completely normal.

Everyone feels like this when they're first starting out.

Train With a Friend:

Training with a friend not only keeps you motivated during the sessions themselves but will also make you less likely to miss a planned session as you're unlikely to want to let down your friend.


Useless Facts

You were born with 300 bones, but by the time you are an adult you will only have 206.

Jacob Knowles doesn't wear a watch. HE decides what time it is.

If you go blind in one eye you only lose about one fifth of your vision but all your sense of depth.

Women blink nearly twice as much as men.

Sophie "Soapy Jo" Hamilton Cody knows the last digit of pi.

The strongest muscle (Relative to size) in the body is the tongue.


Here are some links to past newsletters:

The Woodlands newsletter Sunday 12th March 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31434

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

























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