Woodlands Fitness Centre

The Woodlands newsletter: Sunday 17th September 2023

Sunday 17th September 2023

Hello,

Why should you avoid fad diets?

Avoiding fad diets is highly recommended for several reasons:

1. Unsustainability:

Fad diets often promote extreme and restrictive eating patterns that are challenging to maintain over the long term. They typically involve cutting out entire food groups, severely limiting calorie intake, or relying on specific "miracle" foods or supplements. These approaches are not sustainable and can lead to feelings of deprivation, frustration, and ultimately, failure in achieving long-term weight loss goals.

2. Nutritional deficiencies:

Fad diets often lack balance and fail to provide essential nutrients needed for overall health. By eliminating entire food groups or severely restricting calorie intake, these diets can lead to nutritional deficiencies, including deficiencies in vitamins, minerals, protein, and healthy fats.

Such deficiencies can have adverse effects on various bodily functions and increase the risk of health complications.

3. Metabolic damage:

Many fad diets promote rapid weight loss, which can cause metabolic damage. When the body is subjected to extreme calorie restriction, it responds by slowing down the metabolic rate to conserve energy.

This metabolic slowdown can make it harder to lose weight in the future and easier to regain weight once normal eating patterns resume. It can also negatively impact overall energy levels and well-being.

4. Negative relationship with food:

Fad diets often foster an unhealthy relationship with food. They may promote restrictive eating, labeling certain foods as "good" or "bad," and creating a sense of guilt or shame around eating. This can lead to disordered eating patterns, emotional eating, and a negative body image. Developing a healthy and balanced approach to food is crucial for long-term success and overall well-being.

5. Lack of individualisation:

Fad diets tend to be one-size-fits-all approaches that do not consider individual differences in body composition, metabolism, activity levels, and overall health. Each person is unique, and what works for one individual may not work for another. It is important to focus on personalised nutrition and lifestyle choices that are sustainable and tailored to your specific needs and goals.

6. Potential health risks:

Some fad diets can pose serious health risks. Extreme calorie restriction, nutrient deficiencies, and imbalances in macronutrients can lead to a range of health problems, including muscle loss, weakened immune system, electrolyte imbalances, gallstones, hormonal imbalances, and more. Prioritising your health and seeking guidance from healthcare professionals and registered dietitians is essential when making dietary changes.

Instead of falling for fad diets, it is recommended to adopt a balanced and sustainable approach to eating that includes a variety of nutrient-dense foods, portion control, regular physical activity, and a focus on overall well-being.

Consulting with a healthcare professional or registered dietitian can provide personalised guidance to help you achieve your weight loss goals in a safe and sustainable manner.

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


The Benefits of Weightlifting for Women: A Key to Successful Weight Loss

In the pursuit of weight loss, many women tend to focus primarily on cardio exercises and overlook the incredible benefits of weightlifting.

However, incorporating weightlifting into your fitness routine can be a game-changer, especially when it comes to shedding those extra pounds. This article will highlight the numerous advantages of weightlifting for women, specifically when aiming for weight loss. From boosting metabolism and burning fat to sculpting a toned physique, weightlifting offers a plethora of benefits that can help women achieve their weight loss goals more effectively.

1. Increased Metabolic Rate:

One of the primary benefits of weightlifting for women is its ability to boost metabolic rate. Unlike cardio exercises that primarily burn calories during the workout, weightlifting helps build lean muscle mass. Muscle tissue is metabolically active, meaning it requires more energy to maintain. By increasing muscle mass, women can elevate their resting metabolic rate, resulting in more calories burned throughout the day, even at rest.

2. Fat Burning:

Contrary to common misconceptions, weightlifting is an excellent tool for burning fat. While cardio exercises primarily burn calories during the workout, weightlifting has a more long-lasting effect. As women engage in strength training, their bodies tap into fat stores to fuel the muscles' growth and repair process.

Additionally, weightlifting promotes the afterburn effect, known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated rate for hours after the workout.

3. Toned and Defined Physique:

Weightlifting is an effective way for women to sculpt and shape their bodies. Unlike cardio exercises that mainly promote weight loss, weightlifting helps women build lean muscle mass, resulting in a toned and defined physique. By targeting specific muscle groups through resistance training, women can enhance their curves, increase muscle definition, and improve overall body composition. This can lead to a more aesthetically pleasing appearance and boost self-confidence.

4. Increased Strength and Bone Density:

Weightlifting not only improves muscle strength but also enhances overall functional strength. As women lift weights, they increase their muscular strength and endurance, making daily activities easier and reducing the risk of injury.

Moreover, weightlifting has been shown to increase bone density, which is especially crucial for women who are more prone to osteoporosis. By incorporating weightlifting into their routine, women can improve their bone health and reduce the risk of fractures and other bone-related issues.

5. Enhanced Metabolic Flexibility:

Weightlifting helps improve metabolic flexibility, which is the body's ability to switch between using carbohydrates and fats as fuel sources. By engaging in resistance training, women can enhance their body's efficiency in utilising stored fat as an energy source.

This metabolic flexibility becomes particularly beneficial for weight loss, as it allows women to tap into fat stores more readily and burn them for fuel during workouts and throughout the day.

In conclusion, weightlifting is a powerful tool that women should incorporate into their weight loss journey. Not only does it offer a myriad of benefits such as increased metabolic rate, fat burning, and a toned physique, but it also promotes strength, bone density, and metabolic flexibility.

By diversifying their fitness routine and including weightlifting, women can achieve more sustainable weight loss results while simultaneously improving their overall health and well-being. So, ladies, it's time to grab those weights and unleash your inner strength for a healthier, fitter, and more confident you!

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


Tinned tomatoes

This is the first part of our "Cheap ways to get your 5-a-day", which will unfold majestically over 20 newsletters. Strap yourselves in for part 1: Tinned tomatoes.

That's right; tomatoes. But in a tin.

This popular ingredient is a nutritional powerhouse. It only takes two plum tomatoes to make up one of your five-a-day. What's more, tomatoes release more nutrients as they cook because the cell walls break down, which is good news as we often use tinned tomatoes for sauces.

You can buy cans cheaply and there's often little difference between budget and premium - even expensive brands may contain preservatives to help the tomatoes stay firm.

Tinned tomatoes are a pantry staple that can add flavor and nutrition to a variety of dishes. They are a versatile ingredient that can be used in everything from soups and stews to pasta sauces and chili. Here are some benefits of tinned tomatoes:

1. Rich in nutrients: Tinned tomatoes are a great source of vitamins and minerals such as vitamin C, potassium, and lycopene. Lycopene is an antioxidant that has been linked to a reduced risk of heart disease and certain types of cancer.

2. Convenient: Tinned tomatoes are a convenient ingredient to have on hand. They have a long shelf life and can be used in a variety of dishes. Plus, they can save you time and effort in the kitchen by eliminating the need to chop fresh tomatoes.

3. Affordable: Tinned tomatoes are an affordable ingredient that can help stretch your food budget. They are often cheaper than fresh tomatoes, especially during the off-season.

4. Versatile: Tinned tomatoes can be used in a variety of dishes. They can be used as a base for soups and stews, added to pasta sauces and chili, or even used as a topping for pizza.

5. Lower in calories: Tinned tomatoes are lower in calories than many other canned goods. They are a great option for those looking to reduce their calorie intake or lose weight.

Here are some ideas for using tinned tomatoes:

- Tomato soup: Use tinned tomatoes as a base for a creamy tomato soup.
- Pasta sauce: Use tinned tomatoes to make a simple and flavorful pasta sauce.
- Chili: Add tinned tomatoes to your favorite chili recipe for added flavor and nutrition.
- Shakshuka: Use tinned tomatoes as a base for a delicious shakshuka.
- Pizza topping: Use tinned tomatoes as a pizza topping for a healthier and more flavorful alternative to traditional pizza sauce.

In conclusion, tinned tomatoes are a healthy and convenient pantry staple that can add flavor and nutrition to a variety of dishes. They are a versatile ingredient that can save you time and money in the kitchen, while also providing important nutrients that can benefit your health. Get creative in the kitchen and experiment with different ways to use tinned tomatoes in your cooking.

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


Exercise of the week: diamond push ups

Diamond push-ups, also known as close-grip push-ups, primarily target the muscles of the chest, triceps, and shoulders. They are a variation of the traditional push-up exercise that places more emphasis on the triceps muscles.

To perform a diamond push-up:

1. Start by getting into a standard push-up position. Place your hands on the ground, directly under your shoulders, with your fingers pointing forward.

2. Instead of having your hands shoulder-width apart, bring your hands closer together so that your thumbs and index fingers form a diamond shape on the ground. Your palms should be flat on the floor.

3. Engage your core, keep your body in a straight line from head to toe, and ensure your feet are together or slightly apart for stability.

4. Lower your body towards the ground by bending your elbows, maintaining a controlled and slow movement. Keep your elbows close to your sides as you descend.

5. Go down until your chest is just above the ground or as low as you can comfortably go without compromising your form or straining your shoulders.

6. Push yourself back up to the starting position by extending your arms, keeping your core engaged, and maintaining a straight body line.

7. Repeat the movement for the desired number of repetitions.

It's important to note that diamond push-ups can be challenging, especially for individuals who are new to this exercise or have limited upper body strength.

If you find it difficult to perform diamond push-ups with proper form, you can modify the exercise by placing your knees on the ground instead of keeping your body fully extended. This modification reduces the resistance and makes the exercise more manageable.

Remember to always warm up before attempting any exercise and consult with a fitness professional or healthcare provider if you have any underlying health concerns or limitations.

By incorporating diamond push-ups into your workout routine, you can effectively target the chest, triceps, and shoulders, helping to build strength and muscle in these areas.

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


Recipe of the week: chicken tikka with a yogurt mint sauce and garlic flatbread

Here's a recipe for chicken tikka with a yogurt mint sauce and garlic flatbread:

Chicken Tikka Ingredients:

1.5 lb boneless chicken breasts or thighs, cut into bite-sized pieces
1 cup plain yogurt
2 tablespoons lemon juice
2 tablespoons vegetable oil
2 tablespoons tikka masala spice blend
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon paprika
1/2 teaspoon turmeric
Salt, to taste

Yogurt Mint Sauce Ingredients:

1 cup plain yogurt
1/4 cup fresh mint leaves, finely chopped
1/4 cup fresh cilantro leaves, finely chopped
1 tablespoon lemon juice
1 clove garlic, minced
Salt, to taste

Garlic Flatbread Ingredients:

2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons vegetable oil
3/4 cup warm water
2 cloves garlic, minced
2 tablespoons butter, melted

Instructions:

1. In a bowl, combine the yogurt, lemon juice, vegetable oil, garlic, tikka masala spice blend, cumin, coriander, paprika, turmeric, and salt. Mix well.
2. Add the chicken pieces to the marinade and coat them thoroughly. Cover the bowl and refrigerate for at least 1 hour, or overnight if possible.
3. Preheat your grill or oven to medium-high heat.
4. Thread the marinated chicken onto skewers if using a grill or place the chicken on a baking sheet if using an oven.
5. Grill or bake the chicken for about 10-15 minutes, turning halfway through, until it is cooked through and slightly charred.
6. While the chicken is cooking, prepare the yogurt mint sauce. In a bowl, combine the yogurt, mint leaves, cilantro leaves, lemon juice, garlic, and salt. Mix well and refrigerate until ready to serve.
7. For the garlic flatbread, in a mixing bowl, combine the flour, baking powder, salt, vegetable oil, minced garlic, and warm water. Knead the dough until it becomes smooth and elastic.
8. Divide the dough into small balls and roll them out into flat circles.
9. Heat a non-stick pan or griddle over medium heat. Cook each flatbread for about 2-3 minutes on each side until golden brown. Brush each cooked flatbread with melted butter and set aside.
10. Serve the chicken tikka skewers with the yogurt mint sauce and garlic flatbread. Enjoy!

Note: You can also serve the chicken tikka with basmati rice or a side salad for a complete meal.

I hope you enjoy making and savoring this delicious chicken tikka with yogurt mint sauce and garlic flatbread! Let me know if you need any further assistance.

Serve and enjoy!


Things to consider

Eat smaller portions:

Portion control is crucial - especially when you are eating indulgent food. These portion control tips can help you get started.

Stop obsessing about muscle confusion:

You won't plateau for years and years. Confuse your muscles with more weight.

Use gym-wear as motivation:

Why not buy a new workout top, headband, or piece of equipment. Having something new can motivate you to actually use it!

Put the effort in:

If you train hard, very rarely will you under-train.

Swap a bad decision with a good one:

When in doubt, go with the healthy alternative!

Schedule a Workout Date:

A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner. Invite your honey to a Saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation.

It's okay to okay to miss a workout - as long as you get back on track:

Even if you skip a workout or don't train for a week (or even two) you will not lose your gains. You might feel flat and have a lower muscle tone, but you're not losing muscle.

Eat slowly:

One of the most powerful yet simple tips to try is to eat slowly. Put your fork down in between bites to keep from overeating. When you eat more slowly, you allow your mind some time to recognise when your body is full.


Useless Facts

60% of electrocutions occur while talking on the telephone during a thunderstorm.

Guns carry Sam "Wasps" Smith for protection.

The name of the girl on the statue of liberty is Mother of Exiles.

3.6 cans of Spam are consumed each second.

When Steve Bennett left for college he told his father "You're the man of the house now".

There's a systematic lull in conversation every 7 minutes.


Previous newsletters:

The Woodlands newsletter: Sunday 10th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33099

The Woodlands newsletter: Sunday 3rd September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33060

The Woodlands newsletter: Sunday 27th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33026

The Woodlands newsletter: Sunday 20th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32963

The Woodlands newsletter: Sunday 13th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32996

The Woodlands newsletter: Sunday 6th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32920

The Woodlands newsletter: Sunday 30th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32886








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