Woodlands Fitness Centre

The Woodlands newsletter: Sunday 23rd July 2023

Sunday 23rd July 2023

Hello,

Why do some people fail to achieve their weight loss goals?

There are several reasons why some people may fail to achieve their weight loss goals:

1. Unrealistic Expectations:

Setting unrealistic or overly ambitious weight loss goals can set individuals up for failure. It's important to set realistic and achievable goals based on factors such as current weight, body composition, and overall health. Unrealistic expectations can lead to frustration and a lack of motivation if progress is not as rapid as expected.

2. Lack of Consistency:

Consistency is crucial for weight loss success. Failing to consistently adhere to a healthy diet and exercise routine can hinder progress. Weight loss requires long-term commitment and lifestyle changes, and sporadic or inconsistent efforts may not yield the desired results.

3. Inadequate Caloric Deficit:

Weight loss occurs when there is a caloric deficit, meaning that you consume fewer calories than your body needs.

Some people may struggle to accurately track their calorie intake or underestimate the calories in certain foods, leading to a smaller caloric deficit than intended.

To achieve weight loss, it's important to create a moderate and sustainable caloric deficit through a combination of diet and exercise.

4. Lack of Physical Activity:

While diet plays a significant role in weight loss, physical activity is also important. Some individuals may focus solely on diet changes and neglect incorporating regular exercise into their routine.

Physical activity helps burn calories, increase metabolism, and preserve lean muscle mass, all of which contribute to weight loss success.

5. Emotional and Stress Eating:

Emotional eating, where individuals turn to food for comfort or as a coping mechanism, can hinder weight loss efforts. Stress and emotional factors can lead to overeating or making unhealthy food choices.

Addressing emotional eating patterns and finding alternative coping strategies are essential for long-term success.

6. Inadequate Support and Accountability:

Having a support system and accountability can greatly impact weight loss success.

A lack of support from family, friends, or professionals, and the absence of accountability measures, such as tracking progress or working with a coach or trainer, can make it challenging to stay on track and achieve weight loss goals.

7. Medical Conditions and Medications:

Certain medical conditions, such as hormonal imbalances or thyroid disorders, can affect weight loss efforts.

Additionally, some medications may have side effects that impact metabolism or contribute to weight gain, making it more challenging to achieve weight loss goals.

It is important to remember that weight loss is a complex process influenced by various factors. Each individual's journey is unique, and it may require trial and error to find the right approach that works for them.

Seeking support from healthcare professionals, registered dietitians, or certified fitness trainers can provide personalised guidance and help address any barriers to weight loss success.

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: £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 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 £21.25 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


Rep Counts: Debunking the Myth that You Need to Count When Training

When it comes to fitness and strength training, the concept of counting reps has been deeply ingrained in our minds. However, there is a growing movement that challenges the notion that counting reps is necessary or even beneficial for achieving optimal results. In this article, we will explore the idea that you don't need to count reps when training and discuss alternative approaches that can lead to more intuitive and effective workouts.

1. Quality over Quantity:

One of the key arguments against counting reps is that it shifts the focus away from the quality of each movement. Simply going through the motions and reaching a specific rep count can lead to poor form, reduced engagement of target muscles, and increased risk of injury. Instead, prioritising proper form, range of motion, and mind-muscle connection allows you to maximise the effectiveness of each exercise and enhance overall performance.

2. Listening to Your Body:

Every individual is unique, and their fitness journey should reflect that. Counting reps can create a rigid structure that may not align with your body's needs and capabilities.

By listening to your body and tuning into its signals, you can adjust the intensity, duration, and technique of each exercise to suit your current fitness level and goals. This approach promotes a more intuitive and personalised training experience.

3. Time Under Tension:

Rather than counting reps, focusing on time under tension (TUT) can be a more effective metric for gauging the intensity of your workouts. TUT refers to the duration that your muscles are actively engaged during an exercise.

By extending the duration of each repetition and incorporating controlled eccentric and concentric phases, you can increase the time your muscles spend under tension, leading to greater muscle activation and growth.

4. Progressive Overload:

Progressive overload, which involves gradually increasing the demands placed on your muscles over time, is a fundamental principle for building strength and muscle mass. While counting reps is one way to achieve progressive overload, it is not the only method.

Incorporating other variables such as increasing resistance, adjusting tempo, or incorporating advanced variations of exercises can all contribute to progressive overload without the need for strict rep counting.

5. Mindful Training:

Training should not be mindless repetition; it should be a mindful practice that connects your mind and body. Instead of focusing on numbers, concentrate on the sensations, muscle contractions, and breathing patterns during each exercise.

This approach cultivates a deeper mind-muscle connection, enhancing your awareness of your body's capabilities and allowing you to make adjustments in real-time to optimise your training.

6. Autoregulation:

Autoregulation is the practice of adjusting your training intensity and volume based on how you feel on a given day. This approach recognises that our bodies go through fluctuations in energy, recovery, and overall readiness to train. By tuning into your body's signals, you can determine the appropriate level of effort and adjust your workout accordingly. This intuitive approach allows for greater flexibility and reduces the risk of overtraining or undertraining.

In conclusion, counting reps has long been seen as a standard practice in fitness training, but it is not the only path to success. By shifting the focus to quality over quantity, listening to your body, incorporating time under tension, embracing progressive overload, practicing mindful training, and utilising auto regulation, you can develop a more intuitive and effective training routine.


Remember, fitness is a personal journey, and finding what works best for you is key. So, let go of the rep count and explore the freedom and flexibility of training without numbers.

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


Go veggie

Following a plant-based diet is considered to be better for you and the planet, as well as being less expensive.

While some meat alternatives are pricey, meals made with vegetables, grains and pulses are considerably cheaper than their meaty counterparts. A curry made with root veg, for example, is cheaper than using chicken or lamb. Not to mention you'll find it easy to consume your five-a-day.

Go vegetarian full-time or for the same day every week.

Going Vegetarian: Benefits for Your Health and the Environment

Going vegetarian means eliminating meat and fish from your diet and consuming plant-based foods instead. There are several benefits to going vegetarian, including:

1. Improved health: A vegetarian diet can be rich in nutrients, fiber, and antioxidants, which can help reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.

2. Environmental benefits: The meat industry is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By going vegetarian, you can help reduce your carbon footprint and support sustainable agriculture.

3. Animal welfare: Many people choose to go vegetarian for ethical reasons, as the meat industry often involves inhumane treatment of animals.

4. Cost-effective: Plant-based foods are often less expensive than meat, which can help you save money on your grocery bill.

If you're considering going vegetarian, it's important to ensure that you are getting all the nutrients your body needs. Here are some tips for a healthy vegetarian diet:

1. Focus on whole foods: Whole foods like fruits, vegetables, whole grains, legumes, and nuts are rich in nutrients and fiber and can help keep you feeling full and satisfied.

2. Get enough protein: Plant-based sources of protein include tofu, tempeh, lentils, beans, and quinoa. It's important to ensure that you are getting enough protein to support your body's needs.

3. Incorporate healthy fats: Healthy fats like avocado, nuts, and seeds are important for brain health and can help keep you feeling full and satisfied.

4. Plan your meals: Planning your meals in advance can help ensure that you are getting a balanced diet and are not missing out on any nutrients.

Going vegetarian can be a healthy and sustainable choice for your health and the environment. By focusing on whole, plant-based foods and ensuring that you are getting all the nutrients your body needs, you can enjoy the benefits of a vegetarian diet.

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


Exercise of the week: Dumbbell Row to Hips

Single-arm rows are great at ironing out strength imbalances between sides and are a great upper back builder.

But with a little tweak, it's a great lower lat builder. When you start the exercise, instead of rowing up, think about pulling back — as this will result in an arc-like range of motion, where the weight starts below your shoulder and finishes at your hip.

This helps you really feel the lower lats contract and work.

Benefits of the Dumbbell Row to Hips:

• The larger range of motion put more muscular tension on the lower lats.
• Rowing towards the hips reduces the technique flaw of shrugging the upper traps while doing single-arm rows.
• Helps to reduce strength imbalances between sides.

How to Do the Dumbbell Row to Hips:

Support your non-working hand on a bench or dumbbell rack and take a big step back with the opposite leg.

With a firm grip of the dumbbell on the inside of your front foot, row the dumbbell to the outside of your hip while keeping your shoulders down and chest up.

Pause for a second and slowly lower down to the starting position and repeat for reps.

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 Beef and Barley

Ingredients:

1 1/4 pounds boneless beef chuck (in one piece)
1 cup pearl barley
1/2 pound cremini mushrooms, quartered
4 stalks celery, quartered
6 medium carrots, quartered
2 medium leeks, sliced (white and light green parts only)
1 sprig thyme
4 cups low-sodium beef broth
1 tablespoon soy sauce
Kosher salt and freshly ground pepper
Kosher salt and freshly ground pepper
Horseradish, for serving (optional)

Directions:

Combine the beef, barley, mushrooms, celery, carrots, leeks, thyme, beef broth and soy sauce in a slow cooker.

Add 1 cup water, 1 teaspoon salt and 1/4 teaspoon pepper. Cover and cook on low, undisturbed, 8 hours.

Uncover and skim off any excess fat. Transfer the beef to a cutting board, let cool slightly and slice or shred by hand into bite-size pieces.

Thin the vegetable-barley mixture in the slow cooker with some water, if desired. Divide among shallow bowls and top with the beef. Serve with horseradish, if desired.

Serve and enjoy!


Things to consider

Don't rush:

Move the weight in an unhurried, controlled fashion.

Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

Rest for about one minute between each exercise.

Opt for circuit training:

Circuit style workouts combine multiple different exercises and charge your metabolism while helping you shed pounds.

Never dine at your desk:

Tempted to stay near your computer through lunch? Don't do it, your meal will be less satisfying and you'll be more likely to want more soon after.

Routine:

Stick with your routine — working all the major muscles of your body two or three times a week is ideal.

You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components.

In that case, be sure you perform each component two or three times a week.

Don't forget to warm up:

Without a proper warm up for your body, you're likely to exacerbate joint and/or muscle pain and cause injury during your workout.

Cook at home as much as you can:

You're better able to control all the ingredients and stay away from excess calories. Browse these easy, healthy recipes for inspiration.

Get your five servings:

Aim to eat five servings of fruits and veggies daily.

Don't give up:

All beginners have set backs on the way to achieving their goals.

Accept them and use them to re-motivate yourself.

Don't overdo it:

For most people, completing one set of exercises to the point of fatigue is usually enough.

Additional sets may take up extra time and contribute to overload injury. However, the number of sets that you perform may differ depending on your fitness goals.


Useless Facts

The only 15-letter word that can be spelled without repeating a letter is uncopyrightable.

Lesley "Chow" Short can kill two stones with one bird.

The shape of plant collenchyma's cells and the shape of the bubbles in beer foam are the same - they are orthotetrachidecahedrons.

Emus and kangaroos cannot walk backwards, and are on the Australian coat of arms for that reason.

Jo Blackham wears sunglasses so that her eyes won't hurt the sun.

Cats have over one hundred vocal sounds, while dogs only have about ten.


Previous newsletters:

The Woodlands newsletter: Sunday 16th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32756

The Woodlands newsletter: Sunday 9th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32619

The Woodlands newsletter: Sunday 2nd July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32593

The Woodlands newsletter: Sunday 25th June 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32550

The Woodlands newsletter Sunday 18th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32549

The Woodlands newsletter Sunday 11th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32397

The Woodlands newsletter Sunday 4th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32327

The Woodlands newsletter Sunday 28th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32204

The Woodlands newsletter Sunday 21st May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32158

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 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