Woodlands Fitness Centre

The Woodlands newsletter: Sunday 30th July 2023

Sunday 30th July 2023

Hello,

What Is The Right Way To Lose Fat?

People regularly ask me about what the right way to lose fat and what they should eat.

The goal of any weight loss, pound-shedding, "trimming,' or whatever-you-label-it program is to lose body FAT.

How much overall body weight you lose is irrelevant. As such, you should get rid of your weight scale.

Or put it in the shed.

Or the loft.

You only need to focus on your body composition: the fat to muscle ratio.

There's so much nonsense floating around out there so it's no wonder so many of you are confused.

Which one is the easiest to follow?

Which one is financially affordable? Which one is the most effective?

Ultimately, which one will help you to lose fat?

I'm a personal trainer, not a dietician, so I cannot offer you specific advice on what you should be consuming.

Some of the most recent issues and arguments in the fat loss world include:

1). Is it simply creating a calorie deficit, so your body is forced to tap into adipose fat?
2). Is a calorie a calorie regardless if it comes from protein, carbohydrate, or fat?
3). Regarding the last question, what is better: a high carb/low fat or a low carb/high protein diet?
4). What about the glycemic content of carbs and blood sugar levels?

There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). We all know this. But what guarantees the weight loss to be fat only? Consider these facts:

1). It is a long-standing fact that a pound of fat equals 3,500 calories.
2). A pound of muscle equals only 600 calories.
3). People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit.
4). People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit.

Let's do some math. A 500 calorie deficit per day over one week could result in two outcomes:

1). A loss of one pound of fat (3,500/3,500 calories = 1)
2). A loss of nearly six pounds of muscle (3,500/600 calories = 5.8).

The loss of muscle is not desirable. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages.

As you become leaner - or if you are relatively lean to begin with - the calorie deficit needs to be adjusted to preserve lean tissue. This also explains why it is so difficult to shed those elusive few pounds to get completely "ripped.'

A Moderate Caloric Deficit - 20% of your daily calorie allowance - is the best choice for losing weight successfully.

You'll end up maximising fat loss, minimising muscle loss, and doing it in a way that is the perfect combination of easy, fast, sustainable, and enjoyable.

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


Push-Ups and Longevity: Can This Simple Exercise Help You Live Longer?

Push-ups are a simple and effective exercise that has been used for decades to build upper body strength. But recent research suggests that push-ups could also have a significant impact on longevity.

In fact, a study published in the Journal of the American Medical Association found that men who could perform more than 40 push-ups had a 96% lower risk of cardiovascular disease compared to those who could perform fewer than 10 push-ups.

The study, which involved over 1,100 male firefighters, found that push-up capacity was a better predictor of cardiovascular disease risk than other traditional measures such as treadmill testing.

How exactly do push-ups help improve longevity?

One of the main ways is by improving cardiovascular health. Push-ups are a compound exercise that work multiple muscle groups, including the chest, shoulders, triceps, and core.

This means that they can help improve overall fitness and cardiovascular health, which is important for reducing the risk of heart disease and other chronic diseases.

Push-ups can also help improve bone density, which is important for reducing the risk of osteoporosis and other bone-related diseases. This is because push-ups are a weight-bearing exercise that put stress on the bones, which helps to stimulate bone growth and strengthen the bones.

In addition to physical health benefits, push-ups can also have a positive impact on mental health. Exercise has been shown to help reduce stress and anxiety, improve mood, and boost cognitive function.

Push-ups can also help improve posture and reduce the risk of back pain, which can have a positive impact on overall quality of life.

So, how many push-ups should you aim for to improve longevity? While the study mentioned earlier found that men who could perform more than 40 push-ups had a significantly lower risk of cardiovascular disease, it's important to note that this is just one study.

The number of push-ups that are needed to improve longevity may vary depending on factors such as age, fitness level, and overall health.

However, the American College of Sports Medicine recommends that adults aim for at least two days of strength training per week, which can include exercises such as push-ups.

It's also important to note that push-ups are just one exercise and should be part of a well-rounded fitness routine that includes aerobic exercise, flexibility training, and other forms of strength training.

In conclusion, push-ups are a simple and effective exercise that can have a significant impact on longevity. They can help improve cardiovascular health, bone density, and mental health, among other benefits.

While more research is needed to fully understand the link between push-ups and longevity, the evidence so far suggests that this simple exercise is worth incorporating into your fitness routine.

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


Serve a salad

One good way to get your greens is by opting for a salad for lunch or dinner. Have a few dressed leaves on the side of your meal, or enjoy a heartier salad for the main event.

Just be sure to add protein, plenty of veggies and grains to make it filling. You could even add dried or fresh fruit, if you like a little sweet with your savoury.

We have plenty of enticing salads to get you started, have a look at our green salads, chicken salads and storecupboard salad recipes. Then check out the best salad spinners for quickly washing leaves.

Salads are a great way to incorporate healthy vegetables and nutrients into your diet, but they can sometimes leave you feeling hungry or unsatisfied. Fortunately, there are many ways to cheaply bulk out your salads and make them more filling. Here are some tips for making your salad more filling:

1. Add protein: Adding protein to your salad can help keep you feeling full and satisfied. Some cheap and healthy protein options include canned tuna, canned beans, hard-boiled eggs, or tofu.

2. Use whole grains: Whole grains like quinoa, brown rice, or barley are a great way to add texture and fiber to your salad. They can also help keep you feeling full for longer.

3. Incorporate healthy fats: Healthy fats like avocado, nuts, and seeds can add flavour and texture to your salad while also keeping you feeling full and satisfied.

4. Mix in legumes: Legumes like chickpeas, lentils, or black beans are a great source of protein and fibre. They can also add texture and flavour to your salad.

5. Use a variety of vegetables: Incorporating a variety of vegetables into your salad can help keep it interesting and satisfying. Look for vegetables that are in season or on sale at your local grocery store.

Here are some cheap and healthy salad ideas to get you started:

- Greek salad with canned chickpeas and feta cheese
- Spinach salad with hard-boiled eggs and sunflower seeds
- Quinoa salad with roasted vegetables and avocado
- Tuna salad with mixed greens and whole grain crackers
- Black bean salad with corn, tomatoes, and cilantro

By incorporating these tips and getting creative in the kitchen, you can cheaply bulk out your salads and make them more filling and satisfying.

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


Exercise of the week: The barbell hip thrust

The barbell hip thrust primarily targets the gluteus maximus, the largest muscle in the buttocks. It also works the hamstrings, quadriceps, and the muscles of the lower back. Here's a step-by-step guide on how to perform the barbell hip thrust:

1. Begin by sitting on the ground with your upper back against a bench or step. Your knees should be bent, and your feet should be flat on the floor, hip-width apart.

2. Place a barbell across your hips, just above your pelvic bone. You can use a padded barbell or place a barbell pad on the bar for added comfort.

3. Grip the barbell firmly with your hands and ensure that it is securely positioned.

4. Engage your core and brace your abs.

5. Press your feet into the ground and drive your hips upward by squeezing your glutes. Aim to lift your hips until your body forms a straight line from your shoulders to your knees.

6. At the top of the movement, squeeze your glutes and pause for a moment to engage the muscles fully.
7. Lower your hips back down to the starting position in a controlled manner.

8. Repeat for the desired number of repetitions.

It's important to maintain proper form throughout the exercise. Avoid arching your lower back or using momentum to lift the weight.

Start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement.

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


Recipe of the week: Honey Sesame Chicken with Fried Rice


Here's a recipe for honey sesame chicken with fried rice:

Ingredients for Honey Sesame Chicken:

1 lb (450g) boneless, skinless chicken breasts, cut into bite-sized pieces
1/4 cup soy sauce
2 tablespoons honey
2 tablespoons sesame oil
1 tablespoon rice vinegar
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon cornstarch
2 tablespoons water
2 tablespoons sesame seeds
Green onions, chopped (for garnish)

Ingredients for Fried Rice:

2 cups cooked rice (preferably day-old rice)
2 tablespoons vegetable oil
1 cup mixed vegetables (such as carrots, peas, corn)
2 cloves garlic, minced
2 tablespoons soy sauce
1 teaspoon sesame oil
2 eggs, beaten
Salt and pepper to taste

Instructions:

In a bowl, mix together soy sauce, honey, sesame oil, rice vinegar, minced garlic, and grated ginger to make the marinade for the chicken.

Add the chicken pieces to the marinade, ensuring they are well coated. Let the chicken marinate for at least 30 minutes (or overnight in the refrigerator for more flavor).

In the meantime, prepare the fried rice. Heat vegetable oil in a large skillet or wok over medium-high heat.

Add minced garlic and mixed vegetables to the skillet, and stir-fry for about 3-4 minutes until the vegetables are tender.

Push the vegetables to one side of the skillet and add beaten eggs to the other side. Scramble the eggs until they are cooked through.

Add the cooked rice to the skillet and stir-fry with the vegetables and eggs. Drizzle soy sauce and sesame oil over the rice, and continue to stir-fry for another 2-3 minutes until everything is well combined. Season with salt and pepper to taste. Remove from heat and set aside.

In a separate pan, heat some oil over medium-high heat. Remove the chicken from the marinade, reserving the marinade for later.

Cook the chicken in the hot pan for about 5-6 minutes until browned and cooked through. Remove the chicken from the pan and set aside.

In the same pan, pour in the reserved marinade and bring it to a simmer. In a small bowl, mix together corn starch and water to make a slurry. Add the slurry to the simmering marinade and stir until the sauce thickens.

Add the cooked chicken back into the pan and toss it in the thickened sauce until well coated. Sprinkle sesame seeds over the chicken and toss again.

Serve the honey sesame chicken over a bed of fried rice. Garnish with chopped green onions.

Enjoy your homemade honey sesame chicken with fried rice!


Things to consider

Be consistent:

Use consistency to compound your results. It's not what you do once in a while that counts, it's what you do daily. Plus, it just feels good to move your body consistently.

Front Delts:

Don't overwork the front delts. The front delts are aggressively hammered when using pressing motions for chest and shoulders.

These pressing movements should be the core of your front delt work.

While it is a good idea to add in an additional isolation exercise (such as front raises) for your front delts, you do not need an abundance of front delt exercises to have great looking front delts.

Follow your favourite fitness gurus:

Follow fitness accounts on social media and use them as daily motivation, inspiration and encouragement.

Don't ignore pain:

If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.

Try a fitness app:

Fitness apps can help you track your progress at your fingertips. Find your favourite one and use it as an accountability tool and a way to see what's working. Here are some good apps to start with.

Plan ahead:

Use Sundays as prep days to eat healthy all week. Get enough produce and staples needed for the week.


Don't forget your shoes:

Shoes that protect your feet and provide good traction can keep you from slipping or injuring your feet while you're lifting weights.

And make sure they're clean. Some people walk mud into the gym. Bit disrespectful, isn't it?

Rear Delts:

Don't overwork the rear delts. The rear delts are hit hard on back day, and during some shoulder exercises for front and side delts.

If you look at the rowing/pulling motion of most back exercises, you will notice that they are in the same family tree as rear laterals (bent over reverse flys).

Some rear delt work is good, but you do not need an abundance of rear delt exercises to have great looking rear delts.


Useless Facts

Blueberry Jelly Bellies were created especially for Ronald Reagan.

They once made a Sue "Tinkles" Tinkler toilet paper, but there was a problem: It wouldn't take sh@t from anybody.

PEZ candy even comes in a Coffee flavor.

Nikki "Fist Mist" Crowder always talks about fight club.

The first song played on Armed Forces Radio during operation Desert Shield was "Rock the Casba" by the Clash.

Non-dairy creamer is flammable.


Previous newsletters:

The Woodlands newsletter: Sunday 23rd July 2023



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