Woodlands Fitness Centre

The Woodlands newsletter: Sunday 14th May 2023

Sunday 14th May 2023

Hello,

It's not the speed at which you lose weight that matters, it's the method.

There are people who have successfully lost more than 3 stone.

And they have kept it off for years.

It's the way you lose the weight that is the most crucial part!

If you've lost weight through exercise and clean eating — it shouldn't be a problem for you to maintain your weight loss.

On the flip side, if you've lost weight by more extreme measures, like starvation, cleanses, or crazy crash diets — it's much more likely all the weight you lost will come right back just as quickly.

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: £30pm
3 months: £33pm
1 month: £36pm

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):

These prices are for those who do not have a Woodlands gym membership:

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 these PT packages include:

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

Members (price per session):

These prices are for those who have a Woodlands gym membership:

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.


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


Maximise Effective Volume (Part 1)

Recent research has identified a dose-response relationship between training volume and hypertrophy.

The more volume you do without exceeding your capacity to recover, the more you grow.

Unfortunately, most people are misinterpreting this information and getting inferior results. They make the mistake of doing junk volume.

As the name implies, junk volume is training volume with little to no benefit. It is just a waste of time and effort.

Don't make this mistake. Instead, do as much effective volume as possible. In this article, I'll explain how to maximise your effective volume and minimise junk volume.

What is effective volume?

Effective volume is the amount of training that maximally stimulates the anabolic processes. In research, muscle protein synthesis (MPS), is used as a proxy for muscle growth. So, effective volume is the minimum amount of work required to maximise MPS.

What is junk volume?

Junk volume, or waste volume, is any extra training done for a muscle group that has already been stimulated sufficiently to maximise the anabolic pathways. Sets done after this point have little to no additive effect to your gains and simply eat into your ability to recover.

A Practical Example of How This Problem Manifests:

You hear more volume equates to better gains, so you do more work. You add sets to training sessions. On the surface, this is a logical decision.

The problem is that these added sets are probably not having a positive effect on your results.

The reason for this is that research has consistently shown that there is a threshold of training per session that maximises anabolic signaling, namely your MPS response.

Adding sets over and above this threshold will not help you gain additional muscle. There is an upper limit to muscle growth stimulated per session.

This finding was consistent with both low and high frequency training. Regardless of how hard you train within a session, there is only so much muscle you can build as a consequence of that workout.

Trashing a muscle doesn't cause more growth. As Lee Haney once said, "stimulate don't annihilate."

Current research indicates that anything between three to 10 sets per body part, per session, is sufficient to maximise MPS.

I realise this is a broad range, but it is impossible to establish an exact number, as inter-individual variability (the difference between one person and another) is too great to do so.

This is why research should act as a compass to guide your training rather than a map with an exact route to your destination.

We can, however, determine some approximate upper limits based on the available data. It seems that most people benefit from up to a maximum of 10 sets per body part, per session. As far as hypertrophy goes, diminishing returns will occur after this point.

Gym users with hypertrophy or strength based goals tend to do a vast array of exercises for each body part. They often aim to stimulate a muscle from every conceivable angle every time they train it.

To achieve this, a combination of free weights, machines, compound movements, and isolation lifts are performed.

Consequently, they regularly do four, five, or even six exercises per body part, per session, and do three or more sets of each. Thus, they perform anything from 12 to 18 sets per muscle group (often more) each time they train it.

Based on the available evidence, this is comfortably more than is needed to maximise MPS in a single session. These extra sets are a waste of time and energy.

The result of doing all these extra sets is that you get no difference in hypertrophy, but you do generate more fatigue.

This extra fatigue slows the recovery process, limits how much additional training you can do that week, and delays when you can hit that muscle again. That is one hell of a catabolic trio!

Next week: The Solution:

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


Frozen vegetables

Continuing with our "Cheap ways to get your 5-a-day" articles, the same benefits apply to frozen vegetables and supermarket basic ranges offer brilliant value for money here.

Frozen cauliflower, spinach, sweetcorn and green beans are ideal for cooking with.

Be aware that some of the original texture can be lost in the defrosting process, but they work well added by the handful to curries, casseroles and sauces for a guaranteed nutrient boost.

You can also freeze your own veg to minimise food waste.

Try these recipes

One-pot chicken pilaf
Chorizo & pea risotto
Minestrone soup

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


Recipe of the week: Teriyaki Chicken and Broccoli

Ingredients:

1 pound boneless skinless chicken breasts, cut into bite-sized pieces
Salt and pepper
1 tablespoon oil
2 cups broccoli florets
1 bell pepper sliced into strips
Sesame seeds for garnish optional
2 cups cooked brown rice
4 meal prep containers
For the teriyaki sauce:
1/4 cup light soy sauce or 2 tablespoons dark soy
2 tablespoons honey
2 tablespoons rice wine vinegar
1 tablespoon cornstarch
1 clove garlic peeled and minced
1/2 teaspoon sesame oil optional
1/4 teaspoon ground ginger optional

Method;

Heat a large pan to medium-high heat. Add chicken, season with salt and pepper and cook until no longer pink 2-3 minutes.

Whisk all the ingredients for the teriyaki sauce in a small bowl.

Add the teriyaki sauce to chicken and cook for 4-5 minutes or until sauce is thick.Remove chicken from heat.

Add the broccoli florets and bell pepper to the same pan.

Stir fry for 2-3 minutes or until the bell pepper is slightly softened.

Divide the chicken and broccoli into 4 meal prep containers. Add 1/2 cup of brown rice into each container.

Sprinkle with sesame seeds (optional) and cover. refrigerate for up to 4 days.

Enjoy!


Exercise of the week: Behind-the-neck bicep curl

Why Do It:

Makes it hard to cheat and gives a nice contraction.

How to do it:

Attach a straight bar handle to the high pulley of a cable machine, grasp the handle in both hands,

Squeeze your shoulder blades together to lock your arm in place.

Squeeze your biceps and then curl the handle up toward the back of your neck, not allowing your elbow to point forward.

Hold the contraction for 1 to 2 seconds, then lower the weight slowly back down.

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

Minimise Distractions:

While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight.

Eating at the dinner table, away from potential distractions, is not only a good way to keep your weight down — it also allows you time to reconnect with loved ones.

Smartphones are another device you should set aside while you're eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer.

Walk Your Way to Health:

Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.

While different types of activity are important when you're attempting to get in shape, walking is an excellent and easy way to burn calories.

In fact, just 30 minutes of walking per day has been shown to aid in weight loss.

Plus, it's an enjoyable activity that you can do both indoors and outside at any time of day.

Bring out Your Inner Chef:

Cooking more meals at home has been shown to promote weight loss and healthy eating.

Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check.

What's more, preparing meals at home allows you to experiment with new, healthy ingredients while saving you money at the same time.

Change up your training:

Alternating between cycles of intensification (lower reps, higher loads) and accumulation (higher reps, lower loads) is a great way to blast past plateaus in muscle growth.

Have a Protein-Rich Breakfast:

Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss.

Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds.

Increasing protein intake in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day.


Useless Facts

400-quarter pounders can be made from 1 cow.

Jayne Watkin can kill your imaginary friends.

A full-loaded supertanker traveling at normal speed takes at least 20 minutes to stop.

Coca-Cola was originally green.

Jim "Jim Lad" McCann's calendar goes straight from March 31st to April 2. No one fools Jim McCann.

Men can read smaller print than women; women can hear better.


Previous newsletters:

The Woodlands newsletter Sunday 7th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32051

The Woodlands newsletter Sunday 30th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32020

The Woodlands newsletter Sunday 23rd April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31953

The Woodlands newsletter Sunday 16th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31900

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 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