Woodlands Fitness Centre

The Woodlands newsletter: Sunday 16th April 2023

Sunday 16th April 2023

Hi,

A few weeks ago I was speaking with one of my clients. She is currently at a healthy weight, is active and eats well. She says to me "I'd love to lose 10lbs, and I'll be the weight I was when I got married"

Now I'm not surprised, because honestly, it's a comment I hear often.

Here is what I want you to ask yourself: at this point in your life is the number on the scale more important to you then how you feel?

If you feel good, have energy, are enjoying food, eating healthy and your body is active and healthy, do you really care what that number on the scale says?

Whether you are 140lbs or 150lbs at this point in your life does it really matter above everything else what that number is? If you asked me that question, my answer is no.

That number doesn't matter. What matters is eating healthy and ensuring that my body has everything it needs to be active, to feel good, to function not just now at 39 years old but for the rest of my life.

My wish is for us to stop looking at eating healthy as a restriction of food, but rather a way of living.

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 3)

Alcohol use disorder and weight loss:

The National Institute on Alcohol Abuse and Alcoholism define alcohol use disorder, or AUD, as "a chronic relapsing brain disease characterised by compulsive alcohol use, loss of control over alcohol intake, and a negative emotional state when not using."
Studies have revealed varying results regarding the links between AUD and obesity in men and women. In general, though, heavy drinking does not support healthful lifestyle choices, such as eating a nutritious diet and exercising regularly.

Physical responses to excessive alcohol use can prompt cravings for fat and sugar, which further interfere with weight loss.

Drinking alcohol may impair the body's ability to recover after a workout. People with AUD may find that they have a reduced ability to burn excess calories with exercise.
AUD can cause feelings of anxiety and depression, which may affect a person's motivation and body image.

To conclude, alcohol is high in calories and may interfere with weight loss. While cutting down on alcohol or not drinking at all will not necessarily produce weight loss immediately, it can be a good first step.

People who wish to continue drinking can opt for wine, unmixed spirits, or low alcohol beer in moderate quantities.

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


The golden rules of Progressive Overload

The principle of progressive overload is to carefully increase the training stimulus without exceeding your body's capability to recover.

Two rules are crucial in order for progressive overload to be as optimal as possible:

1). Only increase one thing at a time:

Don't up the intensity, increase the volume and perform super slow repetitions all at once.

Rather, change one training variable at a time and progress slowly, but steady without overstressing the system.

2). Increase volume before intensity:

Volume is the amount of reps and sets you perform. Intensity is the resistance, either your bodyweight or the actual weight on the barbell.

In order to manage fatigue and decrease the risk of under-recovery, we overload on volume first, before we increase the intensity.

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


Recipe of the week: One-pan nachos with black beans

Ingredients:

175g yellow or blue tortilla chips
200g fresh tomato salsa
150g medium cheddar , grated
1 red pepper, quartered, cored and finely chopped
400g can black beans, drained
1 avocado, diced
Soured cream, to serve

Method:

Heat oven to 200C/180C fan/gas 6.

Arrange the tortilla chips over two-thirds of the tray, spoon most of the salsa on top and scatter over half of the cheese.


Mix the remaining salsa with the red pepper and beans, and tip onto the empty third of the tray.

Scatter over the rest of the cheese.

Bake for 10-15 mins or until the cheese has melted.

Scatter the avocado over the beans and add dollops of the soured cream to serve.

Enjoy!


Exercise of the week: Dumbbell Squat to Twisting Press

Why do it:

Adding the rotation with the press to see the challenge that gives the core and how that hits the delts.

This is a movement that lends to a lot of things in sport.

How to do it:

Hold a pair of dumbbells at shoulder height with your elbows bent and your palms facing each other.

Lower down into a squat position.

As you rise up, press the weights overhead and rotate your torso to one side.

Lower back into a squat.

This is 1 rep.

Then repeat the twist on the opposite side.

Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 8-12 reps.

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


Things to consider

Squat:

Squats are king of the muscle builders, and they are not bad for your knees unless your form is horrible and/or you are half-squatting.

Spread Out Your Protein:

Diet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss. So if that's what you're eating each day, you're bound to get the body of your dreams, right?

Unfortunately, there's more to it than that. According to University of Texas researchers, the timing at which you consume your protein can make or break how much lean muscle mass you pack on.

If you're like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn't ideal for muscle synthesis.

Luckily, fitness-minded friends, the fix is a simple one: Just distribute your protein intake evenly throughout the day.

The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. To hit the mark and start leaning out, try one of these 35 best-ever chicken recipes for weight loss!

Learn proper form:

Read every article, and watch every video you can on proper exercise form. There is no excuse for having sub-par squat and deadlift form.

Train for you:

There are no mandatory exercises, nor are any exercises "the best" for everybody. What is best for you depends on your body type, goals, and experience.

Don't expect a miracle:

Nobody wants slow progress, but unfortunately, that is the reality of training.

The basic rule is if you achieve it quickly, you'll also lose it quickly. Sustainable progress is usually slow, so don't be disheartened if you're not seeing results straight away - give it time!


Useless Facts

Since 1978, 37 people have died by Vending Machine's falling on them. 13 people are killed annually. All this while trying to shake merchandise out of them. 113 people have been injured.

Stuart Pearson can make a slinky go upstairs.

Half the foods eaten throughout the world today were developed by farmers in the Andes Mountains (including potatoes, maize, sweet potatoes, squash, all varieties of beans, peanuts, manioc, papayas, strawberries, mulberries and many others).

When life gives Jo Blackham lemons, she returns them for a refund. Jo will not accept a gift voucher or store credit. She wants the cash.

The 'Golden Arches' of fast food chain McDonalds is more recognised worldwide than the religious cross of Christianity.

Former basketball superstar Michael Jordan is the most recognised face in the world, more than the pope himself.


Previous newsletters:

The Woodlands newsletter Sunday 9th April 2023:


http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31878

The Woodlands newsletter Sunday 2nd April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31821

The Woodlands newsletter Sunday 26th March 2023:

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

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