Woodlands Fitness Centre

The Woodlands newsletter: Sunday 21st May 2023

Sunday 21st May 2023

Hello,

Dropping the pounds quickly may give you more motivation to stick to your weight-loss plan.

A study from the University of Florida revealed that losing weight quickly in the early stages of a weight-loss program may be more beneficial, over the long term, both for losing the weight and keeping it off.

The researchers found that those who lost weight quickly were five times more likely to achieve clinically significant weight loss in 18 months than those who lost weight at a slower rate.

Losing weight quickly helps to reinforce that the behaviours you're changing are working.

When you can see and feel the results of your efforts, it helps to keep you motivated!

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: £23
3 months: £26
1 month: £29

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 (per month):

12 months: £31
3 months: £34
1 month: £37

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 £41.90)
✔ Small Group PT membership
✔ Gym membership
✔ Calorie target setting advice
✔ Nutritional support
✔ Discounted additional personal training sessions

Prices (per month):

12 month: £51
3 month: £53
1 month: £55

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 2)

This article continues from last week.

The Solution: Increased Training Frequency.

To get an optimal hypertrophy stimulus, you should do as much effective volume as possible and try to eradicate junk volume. To achieve this, avoid the common mistake most lifters make when adding volume.

People tend to think only in a per-session basis, as opposed to considering total weekly volume.

Consequently, folks just maintain their existing training split and add sets to each training session.

Following this approach tends to lead to an accumulation of junk volume.

Add effective volume by increasing your training frequency for each muscle. Instead of training it once a week with 18 sets, do three workouts of six sets.

In fact, you could probably tolerate three sessions of eight sets. This significantly increases your weekly training volume (24 sets versus 18 sets), while more evenly distributing your training.

The result of this is that you reach the threshold to maximise MPS three times a week rather than once.

More muscle building workouts each week adds up to more gains.

Think of it this way: with a once-weekly frequency a muscle has 52 growth opportunities per year. With a three times weekly strategy you get 156 muscle-building stimuli per year. Which do you think will cause more growth?

By following a higher frequency approach, you avoid junk volume. This is good news for the muscle in question and all of the others too.

Why?

Well, if you generate less fatigue you have more energy and focus to hit the other body parts. If you annihilate a body part, it has both local and systemic consequence.

Trashing a muscle with junk volume not only shortchanges your results for that muscle, but also limits your capacity to train other body parts effectively.

You should structure your training so that you can get in, stimulate a muscle to maximise anabolic pathways and then, get out.

As well get older, regular resistance training is absolutely essential.

Increased muscle mass WILL have improved health outcomes, not only from a physical standpoint but from a metabolic standpoint.

By comparison, low muscle mass is associated with fatigue, injuries, frailty, falls, and even death.

To put the pieces of this puzzle together, there will be an example training plan in next week's newsletter.

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


Lentils

Lentils are cheap and nutritious, they hold up in many hearty dishes and can taste sensational when cooked the right way.

Many types don't need to be soaked before use, even the dried ones. Split red lentils are fairly inexpensive and best used for soups and sauces.

Firm Puy lentils are a good addition to salads, although slightly more costly.

Amazingly, three tablespoons of cooked lentils constitutes one of your five-a-day, plus they're packed with fibre, protein and carbohydrate.

Try these recipes

Lentil ragu
Lentil kofta with orzo & feta
Sausage, roasted veg & Puy lentil one-pot

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


Recipe of the week: Oat Milk

Oat milk is simply rolled oats and water blended together then strained to leave the pulp behind.

The result is easy, creamy, DIY oat milk.

Ingredients:

1 cup rolled oats
4 cups water
Dates

Instructions:

Add oats, water (the lesser range will yield thicker, creamier milk, the higher range will yield thinner milk), salt, and any additional add-ins (dates - optional) to a high-speed blender.

Top with lid and cover with a towel to ensure it doesn't splash. Blend for about 30 seconds - 1 minute or until the mixture seems well combined. It doesn't have to be 100% pulverized.

In fact, over-blending can make the oat milk slimy in texture.

Scoop out a small sample with a spoon to test flavour/sweetness. If it's not sweet enough, add more dates.

Pour the mixture over a large mixing bowl or pitcher covered with a very thin towel or a clean T-shirt.

Transfer to a sealed container and refrigerate.

The milk should keep in the refrigerator up to 5 days (sometimes more).

Shake well and enjoy cold.

DO NOT HEAT or it will thicken and become gelatinous in texture. It's delicious as is or added to granolas, smoothies, and baked goods!

Enjoy!


Exercise of the week: Glute Bridge With March

Why do it:

Because it's good for the glutes.

How to do it:

To do the Glute Bridge With March, lie on your back with your knees bent and feet flat on the ground.

Your feet should be about hip-width apart and your knees should be in line with your feet and hips.

Your feet should be just beyond your fingers when you stretch your arms down by your sides.

Bend your arms to 90 degrees and then drive through your arms, upper back and heels to bridge up. Squeeze your glutes and brace your abs to bridge up.

Holding this bridge, lift one foot up off the ground, bringing your knee in toward your chest as if marching. Do not let your hips sag as you lift the leg.

Move slowly to lift the leg then lower back down and switch, bringing the other knee in toward your chest.

Do not let your hips sag as you march. Also, do not let your low back take over. Keep your abs engaged and really focus on making the glute of the leg that is down work to keep your hips up.

You may not want to lift your leg as high if you struggle to maintain the bridge. Doing a smaller march means that each side has to work independently for shorter, which can make the move a bit easier.

Hold the contraction for 1 to 2 seconds, then lower 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

Less reps = More sets:

If training in lower rep ranges, such as 4-6 reps, make sure you increase the sets to ensure sufficient volume.

Don't Drink Your Calories:

While most people know they should avoid sodas and milkshakes, many people don't realize that even drinks advertised to boost athletic performance or improve health can be loaded with unwanted ingredients.

Sports drinks, coffee beverages and flavoured waters tend to be very high in calories, artificial colourings and added sugar.

Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much.

Focus on hydrating with water to minimize the number of calories you drink throughout the day.

If in doubt, get stronger.

This can be increases in weight on the bar, more reps and/or sets, less rest, and even executing the exercise with better form. Always strive for progressive overload.

Shop Smart:

Creating a shopping list and sticking to it is a great way to avoid buying unhealthy foods impulsively.

Plus, making a shopping list has been shown to lead to healthier eating and promote weight loss.
Another way to limit unhealthy purchases at the grocery store is to have a healthy meal or snack before you go shopping.

Studies have shown that hungry shoppers tend to reach for higher-calorie, unhealthy foods.

Squeeze:

Squeeze the bar as hard as you can. This will have a 'radiation' effect and create full body tension, as well as ensuring your muscles take the load, not your joints.

Stay Hydrated:

Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight.

One study of over 9,500 people found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated.

What's more, people who drink water before meals have been shown to eat fewer calories.

Is your 1RM neccessary?

Don't strive for one-rep max strength; you need to get strong for reps.

Practice Mindful Eating:

Rushing through meals or eating on the go may lead you to consume too much, too quickly.

Instead, be mindful of your food, focusing on how each bite tastes.

Mindful eating may lead you to be more aware of when you are full, decreasing your chances of overeating.

Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating.



Useless Facts

Hong Kong holds the most Rolls Royce's per capita.

Sam Woodward and Superman once fought each other on a bet. The loser had to start wearing his underwear on the outside of his pants.

Average number of days a West German goes without washing his underwear: 7

WWII fighter pilots in the South Pacific armed their airplanes while stationed with .50 calibre machine gun ammo belts measuring 27 feet before being loaded into the fuselage.

If the pilots fired all their ammo at a target, he went through "the whole 9 yards", hence the term.

Whereas Jesus could walk on water, Anthony Brown can swim through land.

Average number of people airborne over the US any given hour: 61,000.


Previous newsletters:

The Woodlands newsletter Sunday 14th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32089

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