Woodlands Fitness Centre

The Woodlands newsletter: Sunday 9th April 2023

Sunday 9th April 2023

Hi,

I'm growing to despise social media. It's poisoning, twisting and manipulating people on a daily basis.

Facebook algorithms, for example, are partly programmed and partly based on machine learning, which explains why the company had to carry out research to learn that they are effectively promoting divisive content to users.

The primary job of the algorithms is to maximise user engagement, so they highlight content that achieves this and reduce the visibility of content that doesn't.

An internal investigation found that one of the unintended consequences of this was that users were actively exposed to sensational and polarised content, as that drove them to respond.

The Wall Street Journal reports that senior executives at the social network were asked to take action to limit visibility of divisive content, but chose not to do so.

A Facebook team had a blunt message for senior executives. The company's algorithms weren't bringing people together. They were driving people apart.

'Our algorithms exploit the human brain's attraction to divisiveness,' read a slide from a 2018 presentation. 'If left unchecked,' it warned, Facebook would feed users 'more and more divisive content in an effort to gain user attention & increase time on the platform'

Personally, I think it should be turned off or - at the very least - have an age restriction.

Having said that, and like with many others things used in moderation and with a reasonable level of awareness, social media can be a place for inspiration, motivation and education.

Ideally we should carefully choose who we follow and what we see.

We have control over our social media feeds, we are in the driver's seat and have full control on the content we see.

We have to take what we see and read with a grain of salt. How one person loses weight, what one person eats is not necessarily how it works for everyone.

I think this is the trap most of us fall into "if it worked for her, it'll work for me"

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

Prices (per month):

12 month: £49
3 month: £51
1 month: £53

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


Alcohol and weight loss (part 2)

The following techniques can help people cut down the use of alcohol and achieve their weight loss goals:

1). Set limits on drinking: Federal guidelines define moderate drinking as up to one drink a day for women and two drinks a day for men.

2). Have a few alcohol-free days per week: As alcoholic drinks contain empty calories, it is best to avoid consuming them every day.

3). Use a smaller glass: Portion control is important for achieving and maintaining a moderate weight, and that also holds for beverages.

4). Alternate alcoholic beverages with water: Doing this can help people consume less alcohol within a set period.

5). Opt for wine or low alcohol beers: Beer, cocktails, and other mixed drinks tend to have higher calorie counts.

6). Stick with it: It takes time to change habits and lose weight.

People should avoid drinking on an empty stomach because this can intensify the effects of alcohol and bring them on more quickly. Eating while drinking alcohol slows absorption and helps maintain impulse control.

Looking at the calorie content of alcoholic drinks can help people who are seeking to balance drinking alcohol with their weight loss goals.

The National Institutes of Health (NIH) report the calorie counts for common drinks as follows:

1 pint / 568ml regular beer — 208 calories

330ml regular beer — 153 calories

45ml gin, whiskey, vodka, tequila, rum — 97 calories

150ml red wine — 125 calories

150ml white wine — 121 calories

120ml champagne — 84 calories

120ml margarita — 168 calories

100ml whiskey sour — 160 calories

More next week...

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


There are 4 ways to progressively overload

In order to continuously adapt and improve, we have implemented the system of progressive overload.

Progressive overload is continuously stressing the muscles in a way that creates homeostatic disruption and thus create adaptations in terms of strength and muscle gain.

Progressive overload can happen in 4 ways:

1). Increasing Intensity:

Lifting more weight in your next training session.

2). Increasing Volume:

Doing more reps, sets or exercises for a certain muscle group in your next training.

3.). Increasing Frequency:

Doing more training sessions than the week before.

4). Increasing Tension:

Increasing the duration of each repetition within an exercise.

A common technique in bodybuilding is to prolong the time under tension (TUT) of a muscle by focusing on a 4-second descent (eccentric) when you do a bicep curl for example.

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



Recipe of the week: Slow-cooker lamb kleftiko with potatoes

Ingredients:

2 tablespoon extra virgin olive oil
1.4 kilogram lamb shoulder
1 kilogram red- and white-skinned baby potatoes
1 large (200g) brown onion, sliced thinly
2 dried bay leaves
1 cinnamon stick
1/3 cup (80ml) dry white wine
1/3 cup (80ml) chicken stock
1 tablespoon finely grated lemon rind
2 tablespoon lemon juice
1 tablespoon rigani (see tips) or dried oregano
3 clove garlic, crushed
1/3 cup loosely packed fresh oregano leaves

Method:

Heat half the oil in a large frying pan over medium-high heat; cook lamb, turning, for 20 minutes or until well browned.



Meanwhile, heat remaining oil in a 4.5-litre (18-cup) slow cooker on Sauté (Medium) setting; cook potatoes, onion, bay leaves and cinnamon, stirring, for 10 minutes or until browned.


Place lamb on top of potatoes in cooker. Combine wine, stock, rind, juice, rigani and garlic in a small jug; pour over lamb.
Cook, covered, on Low, for 9 hours or until meat is falling off the bone.

4
Serve lamb with potatoes and a little cooking liquid. Sprinkle with fresh oregano.


Enjoy!


Exercise of the week: Banded Rotations

How to do it:

Wrap a band at chest height around a pole or fixed object and grab it with both hands.

Step about 1m away and extend your arms out in front of you.

Twist your torso until your arms have moved 90 degrees, but your hips are still facing forwards.

Go back to the start position and do the same on the opposite side.

Certain sports like golf, baseball, cricket, lacrosse, boxing etc use this movement pattern.

If you train this movement in the gym, it will only make doing those moves without the load in their respective sports easier.

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


Useless Facts

Tom Sawyer was the first novel written on a typewriter.

James Palfreyman wouldn't be afraid to show his feminine side. If he had one.

If Texas were a country, its GNP would be the fifth largest of any country in the world.

There are 1 million ants for every human in the world.

In eating contests, James Taylor calmly waits for everyone else to become fully stuffed. Then he eats the person who ate the most.

Odds of being killed by lightening? 1 in 2million.

Odds of being killed in a car crash? 1 in 5,000.

Odds of being killed by falling out of bed? 1 in 2million.

Odds of being killed in a plane crash? 1 in 25 million.


Things to consider

Choose Compounds:

Compound exercises are your best tools for growth. Use them.

Delay Your Drink

Dining out can kill your hard-earned weight loss wins—and so can boozing too hard.

To stay on track with your better-body goals, order your glass of wine or cocktail near the end of your meal. That way, the sweetness can act as a low-cal dessert.

Plus, alcohol won't lower your inhibitions before your meal, which may prompt you to order something unhealthy off the menu.

Let your food go down:

Eat your biggest meal of the day about 30 to 60 minutes after you lift weights.

Make Sure you Rest:

Your body has a limited capacity to tolerate and positively adapt from training stress. If you add work for a muscle you want to bring up, reduce volume elsewhere.

Get strong:

There are no weak bodybuilders. You don't have to become a powerlifter, but you do need to dramatically improve your strength over what it is now.







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