Woodlands Fitness Centre

The Woodlands newsletter: Sunday 2nd April 2023

Sunday 2nd April 2023

Hi,

Okay, so first off let's give you the Easter Opening times:

Good Friday (7th April):
9am - 2pm
Kettlebells: 9.30am
Group PT: 12.30pm

Saturday (8th April):
As normal.

Easter Sunday (9th April):
9am - 12noon
Kettlebells: 9.30am

Easter Monday (18th April):
9am - 2pm
Group PT: 9.30am
Group PT: 12.30pm

Right, now let's get back to talking about exercise and fitness.

It is very important to find your way of transforming your body.

It might be 3 months of intensive work, or 1 year taking it slowly, facing lots of ups and downs.

For others, it might be 1 month of starving yourself (although, not recommended), or even transforming your body all your life and never getting there.

But who can decide what is right for you?

Only you can find the most effective way, so don't be scared to experiment.

It's much better to experiment and find your path than try following someone else's path (unless you are paying £100 per hour for a PT of course).

Your trainer is there to help you find your way and transform your body into new you!

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: £14.85
2 per week: £14.45
3 per week: £13.85

45 mins:

1 per week: £21.25
2 per week: £21.05
3 per week: £21.65

60 mins:

1 per week: £28.25
2 per week: £27.65
3 per week: £27.05

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


Alcohol and weight loss (part 1)

While light-to-moderate, responsible drinking can enrich social, culinary, and even some religious experiences, alcohol can also affect weight loss attempts.

Studies have not yet consistently established a cause-and-effect relationship, but the consensus is that drinking higher-than-moderate amounts of alcohol can contribute to weight gain.
In this article, learn about how alcohol slows weight loss efforts and which types of alcohol are lower in calories.

Can alcohol slow down weight loss efforts?

In a word, yes. Drinking alcohol can make it harder to lose weight.

There are many reasons for this, including:

Alcohol is high in calories, and so are the mixers that are popular to use in many drinks.

Calories from alcohol are empty calories, as they do not help the body meet its nutritional needs.

People typically consume alcoholic drinks as extras, adding to their regular daily calorie intake.

Drinking alcohol relaxes people's inhibitions, which can make them more likely to overeat or opt for unhealthful foods.

Alcohol interferes with the body's fat-burning mechanisms.

Drinking too much alcohol can reduce an individual's interest in exercise.

Although some studies have found that drinking light-to-moderate amounts of alcohol is not necessarily linked to weight gain, researchers suggest that drinking alcohol can sometimes be a risk factor for obesity.

For some people, alcoholic beverages contribute a significant number of calories to the total amount that they consume each day.

A study in the United Kingdom found that on the heaviest drinking day in the past week, calories from alcoholic drinks made up 19% and 27% of the recommended daily calorie intake for women and men, respectively.

More next week...

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


What is Progressive Overload?

Progressive Overload is an important principle in strength training. Without progressive overload you won't build strength and you won't gain muscle.

However, too much overload can lead to under-recovery and injury. The challenge therefore lies in getting the balance right, so that you keep improving without exceeding the body's capability to recover.

Our body is lazy and muscle tissue is actually a burden to it. If your body doesn't need or use its muscle, then it will get rid of it.

If we are inactive, then our muscle will deteriorate - also known as muscle atrophy. If our goal is to build muscle, then we need to tell our body to do so. It won't build it on its own.

The way to tell our body to build muscle is by training. By working our muscles, we are telling our cells to produce new muscle cells in order to handle the exertion. Training is a stimulus that tells our muscles to grow.

After a stimulus our muscles experience something called homeostatic disruption. Again our body is lazy and wants to create a state of balance (homeostasis). The training stimulus leaves our muscles fatigued and our body out of balance.

Our muscles subsequently have to recover from this fatigue to once again reach their baseline level of fitness. The cool part, which is why we train in the first place, is that it doesn't stop there.

The muscles recover further in order to reach a higher level of fitness than before the stimulus. This process is called adaptation or supercompensation.

This is crucial, because we see that training has to create a homeostatic disruption in order for our muscles to adapt and improve. Therefore muscle gain is all about presenting the right stimulus and letting the system recover from it in order to adapt.

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



Recipe of the week: British breakfast tray bake with Cornish New potatoes

Ingredients:

300g Cornish New potatoes
Sea salt
1 tbsp olive oil
4 sausages
4 rashers of bacon
200g tomatoes on the vine
6 open mushrooms
100g asparagus
4 eggs
Black pepper
2 sprigs parsley, chopped

Method:

Preheat the oven to 200oC (fan 180 oC.).

Give the potatoes a wash and cut into halves or quarters. Simmer gently in salted water for 7-8 minutes until slightly tender and drain.

Lightly oil an ovenproof dish, place 4 sausages and the potatoes in the dish and cook for 10 minutes until browned.

Shake the sausages and potatoes and add bacon, tomatoes, asparagus and mushrooms. Bake for a further 10 minutes until cooked.

Shake the dish again and break in the eggs. Cover with foil and return to the oven for 6-8 minutes or until the eggs are set.

Sprinkle with black pepper and parsley and serve.

Enjoy!


Exercise of the week: Deadlifts

Deadlifts are a big posterior chain move, so when you pack the lats to get the lift done properly, you're lighting up everything. When it's performed properly, it's terrific. People worry about getting hurt during a deadlift, but I see it the other way. When it's done properly, I think you can prevent back injuries down the line.

How to do it:

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar.

Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times.

Lift to thigh level, pause, then return under control to the start position.

This is 1 rep.

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

Opt for the Wild Salmon:

We've all been told that salmon, packed with heart-healthy omega-3s and belly-flattening protein, is a great way to get strong, lean and healthy. But not all salmon is created equal.

Farmed salmon, which is what's commonly sold in restaurants, can have the opposite effect on your waistline. Farmed salmon has over 100 more calories and nearly twice as much fat as wild-caught salmon.

Plus, Farmed salmon is much higher in saturated fat and lower in heart-healthy omega-3s. When dining out, you're better off skipping the salmon altogether unless you are 100 percent sure it's wild-caught.

Don't be afraid of fats and carbs:

If you don't eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you won't be able to work hard enough in the gym.

Tap Into Your Emotions:

In a 2015 Orlando Health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barrier to weight loss success.

Sounds common, but here's the kicker: Only one in 10 of the survey respondents noted their psychological well-being as part of the equation - and it's likely why nearly two out of three people who lost five percent of their total weight ended up gaining it all back.

Yikes!

To unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood.

Look out for unhealthy patterns, which can help you recognise specific emotional connections you have with food. Once you're more aware of these connections, it will be easier to adopt healthier eating patterns.

Do you always reach for something sugary when you're stressed or devour fries when you're sad?

Instead, try more productive ways to cope, like going for a brisk walk or texting a friend.

Peel a Banana:

If stone fruits aren't your thing, peel a banana instead and watch your belly bloat disappear. A study in the journal Anaerobe found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent.

Researchers believe this is because bananas are packed with potassium, which can reduce water retention.

The yellow fruits are also a good source of fibre, which will keep you feeling full.

Do HIIT:

Ramp up the intensity on your workouts to rev up your metabolism and break through a plateau.

High Intensity Interval Training (HIIT) workouts will give you a boost.

Track your calories:

People have the tendency to underestimate the calories they consume. Tracking your calories for a week or two can be helpful in getting an honest assessment of how many calories you're eating per day.

Don't skip anything - you'll only hurt yourself by not being honest.


Useless Facts

In 1986 Congress & President Ronald Reagan signed Public Law 99-359, which changed Daylight Saving Time from the last Sunday in April to the first Sunday in April. It was estimated to save the nation about 300,000 barrels of oil each year by adding most of the month April to D.S.T.

Justin Jeria knows the meaning of life. He just doesn't want to tell you.

The thumbnail grows the slowest, the middle nail the fastest, nearly 4 times faster than toenails.

The Human eyes never grow, but nose and ears never stop growing.

The 57 on Heinz ketchup bottles represents the number of varieties of pickles the company once had.

When Steve Bennett is in Rome, they do what he does. Which is to start a Mazda MX5 owners club.


Previous newsletters:

The Woodlands newsletter Sunday 26th March 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31545

The Woodlands newsletter Sunday 19th March 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31492

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