Woodlands Fitness Centre

The Woodlands newsletter: Sunday 26th March 2023

Sunday 26th March 2023

Hi,

After you achieve your dream physique, everything will depend only on you and whether you adopt new habits of living or not.

If you go back to your previous lifestyle - choosing unhealthy meals and not exercising - your new physique will be gone faster than you think.

The most important rule of maintaining the result of your hard work is to maintain routine and make healthy food choices.

The new you should come with a different mindset and understanding that exercise and healthy food is now part of your life.

Learn how to cook healthy meals, add morning/evening walks to your schedule - enjoy life in a responsible way.

Food should give you pleasure as well as nourish your body.

One in the field is not a warrior - get everyone on board. Involve all your family - become an inspiration for your friends and family to become motivated and fit.

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: £49
1 month: £52

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 packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

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


1,000 calories of processed food vs 1,000 calories of healthy food

Technically, 1,000 calories of processed food contains exactly the same amount of raw energy as 1,000 calories of healthy food - after all, a calorie is defined as being the amount of energy that's required to raise the temperature of one gram of water by one degree Celsius.

So no matter whether you're eating Mars Bars or salads - provided they're both equivalent to 1,000 calories - you're still getting the same potential energy.

If you choose to eat your total days' worth of energy in Mars Bars, you're essentially telling your body that you've decided to dump all of this energy at once, instead of slowly releasing it in timely bursts over the day.

If you were to eat 1000 calories totally from processed food, you're likely to go through peaks and troughs with your energy, and feel hungry for much of the day.

Highly processed foods are typically low in fibre which can lead to gut issues such as bloating and stomach pain. It's also likely that you'd feel fatigued as many of the essential nutrients needed for good health —such as iron and other vitamins and minerals — are often lacking in heavily processed foods.

The biggest difference between 1000 calories of junk food and 1000 calories of nutritious food isn't so much avoiding the inevitable sugar coma - it's in the sheer amount of food that you actually get to eat.

Foods like chips, sugary drinks and fast food are so calorie-dense, you simply don't get to eat as much for the same bodily "cost".

It's what we call food volume - 1000 calories of healthy food will fill up potentially a few plates, where 1000 calories of junk food would look tiny in comparison.

Healthy food is likely to contain wholegrains, healthy fats and protein, so you're much more likely to be satiated and you won't feel hungry again soon after eating.

If you're looking to lose sheer weight, then making sure you're eating less calories than you need is key. But if you simply want to look better - no matter what the number on the scale is - then you'll need to focus on building muscle mass and losing fat.

The best way to do that, unsurprisingly, is to improve the quality of your diet. Research has shown that a diet high in processed foods could actually cause your body to store more fat - particularly around your stomach.

Essentially, if you can sacrifice the instant gratification of processed foods you'll reap all the rewards of long-term health - like more muscle mass, improved mood and lower risk of chronic disease - from healthy foods.

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


Don't ignore a shoulder injury

The shoulder joint is quite complicated. The shoulder joint is formed where the humerus (upper arm bone) fits into the scapula (shoulder blade), like a ball and socket. Other important bones in the shoulder include:

1). The acromion, or acromion process, is a bony projection off the scapula.
2). The clavicle (collarbone) meets the acromion in the acromioclavicular joint.
3). The coracoid process is a hook-like bony projection from the scapula.

The shoulder has several other important structures:

1). The rotator cuff is a collection of muscles and tendons that surround the shoulder, giving it support and allowing a wide range of movements.
2). The bursa is a small sac of fluid that cushions and protects the tendons of the rotator cuff.
3). A cuff of cartilage called the labrum forms a cup for the ball-like head of the humerus to fit into.

The humerus fits relatively loosely into the shoulder joint. This gives the shoulder a wide range of movements, but also makes it vulnerable to injury.

Shoulder pain is quite common, affecting around three in 10 adults at some time during their lives.
What causes shoulder pain?

The shoulder is a ball and socket joint with a large range of movement. Such a mobile joint tends to be more susceptible to injury. Shoulder pain can stem from one or more of the following causes:

1). Strains from overexertion
2). Tendonitis from overuse
3). Shoulder joint instability
4). Dislocation
5). Collar or upper arm bone fractures
6). Frozen shoulder
7). Pinched nerves (also called radiculopathy)

The first thing you need to do is speak to a physiotherapist. They will ask you questions about your shoulder pain. She will also carry out a physical examination looking for differences between the shoulders, redness, swelling bruising and signs of dislocation.

The shoulder joint may be moved to see if any particular movement causes pain.

People at risk of getting shoulder include those who play contact sport like rugby. Other causes include diabetes, an overactive thyroid and suffering a traumatic incident, such as a car accident.

The treatment of soft-tissue shoulder pain includes the use of anti-inflammatory medication and/or paracetamol. Pain may also be treated with a local application of heat or ice.

A local corticosteroid injection is often helpful for inflammation of the shoulder. For shoulder pain, movement exercises and physiotherapy may help. For cases in which tendons or ligaments are involved, surgical procedures may be necessary.

Don't just ignore shoulder pain - get it looked at now whilst it's hopefully still an easy fix.

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


Recipe of the week: Keema Style Beef

Ingredients:

1 Onion
2 Garlic Clove
240 grams Beef Mince
150 grams Basmati Rice
1 table spoon Tomato Puree
1 table spoon Rogan Josh Curry Paste
50 grams Red Split Lentils
10 grams Beef Stock Paste
100 grams Baby Spinach
1 table spoon Mango Chutney

Method:

Halve, peel and thinly slice the onion. Peel and grate the garlic (or use a garlic press). Heat a drizzle of oil in a frying pan on high heat. When the oil is hot, add the beef mince and cook until browned, 5-6 mins. Use a wooden spoon to break it up as it cooks. TIP: Drain off any excess fat if necessary.

Wash your hands after handling raw meat.

Meanwhile, pour the water for the rice (see ingredients for amount) into a saucepan and bring to the boil. When boiling, add 1/4 tsp of salt, stir in the rice, lower the heat to medium and pop a lid on the pan.

Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Once the beef is browned, add the onion to the pan, stir together and cook until softened, 4-5 mins, stirring occasionally. Add the garlic, tomato puree and rogan josh curry paste, stir together and cook for 1 minute.

Pour in the water for the sauce (see ingredients for amount), red split lentils and beef stock paste. Season with salt and pepper, bring to the boil, then turn the heat down to medium and simmer until the lentils are tender, 20-25 mins. Stir every few minutes to ensure the lentils are not sticking to the bottom of the pan.

Once the lentils are tender, add the spinach to the curry in handfuls and cook until wilted and piping hot, 2-3 mins. Stir in the mango chutney.

TIP:

Add a splash of water if it's a little dry. Taste and add salt and pepper if you feel it needs it.

Fluff up the rice with a fork and spoon into bowls. Top with the curry.

Enjoy!


Exercise of the week: Barbell glute bridge

A barbell glute bridge is much like a regular glute bridge that uses your body weight to build muscle. But instead of pointing your arms toward your feet, you hold a barbell positioned across your hips while completing the exercise.

Beginners should start lifting with only the barbell, then add weights over time as their muscles strengthen.

How to do it:

Roll out a mat to cushion your body.

Lay flat on your back.

Roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.

Bend your knees 90 degrees, so they point up to the ceiling.

Keep your feet flat on the floor.

Place your hands around the barbell.

Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. You may feel your abdominal muscles tightening while moving into this position.

Hold this upward position for a few seconds, then slowly release back to the floor.

Move your body slowly in and out of this position for up to 10 reps, depending on your strength, stamina, and the barbell weight.

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.


Things to consider

Hide Your Vices:

Out of sight, out of mouth? Simply reorganising your pantry staples could translate into serious calorie savings.

A study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones.

For this reason, many nutritionists suggest keeping indulgent foods in the pantry on a high shelf so that you're less apt to mindlessly grab them.

Which split should you use?

5 day muscle-building splits can be used by intermediate and advanced lifters who know their body's limits.

Beginners need to not only learn how to build muscle on a basic program but also need to dial in their muscle building diets before they add in additional training volume.

Rise & Shine:

According to Northwestern researchers, late sleepers—defined as those who wake up around 10:45 a.m.—consume 248 more calories during the day, as well as half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier.

If these findings sound troubling to you night owls, try setting your alarm clock 15 minutes earlier each day until you're getting out of bed at a more reasonable hour.

How much muscle can you build?

Natural muscle potential is like a full glass of water. We each only get one full cup of gains during our lifetime.

For some naturals this might be 32 pounds of muscle, and for others 35 pounds of muscle. You can't change your cup size - or natural potential - though many believe you can with hard work. Sadly this is not true.

Choose food wisely:

The type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.


Useless Facts

A Boeing 747's wingspan is longer than the Wright brother's first flight.

If, by some paradox in the space/time continuum, Jeremy Brook were to ever fight himself, he would lose.

American Airlines saved $40,000 in 1987 by eliminating one olive from each salad served in first-class.

Average life span of a major league baseball: 7 pitches.

A palindrome is a sentence or group of sentences that reads the same backwards as it does forward: Ex: 'Red rum, sir, is murder.' 'Ma is as selfless as I am.' 'Nurse, I spy gypsies. Run!' 'A man, a plan, a canal - Panama.' 'He lived as a devil, eh?'
Nicola "Mrs Baggy" Bagshawe sweats justice.

The first CD pressed in the US was Bruce Springsteen's 'Born in the USA'


Previous 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