Woodlands Fitness Centre

The Woodlands newsletter: Sunday 15th October 2023

Sunday 15th October 2023

Hello,

The Perils of Yo-Yo Dieting: Why It's Detrimental to Your Health

Yo-yo dieting, also known as weight cycling, refers to the pattern of repeatedly losing and regaining weight through cycles of restrictive diets.

While it may seem like a quick fix for achieving short-term weight loss goals, yo-yo dieting can have serious negative consequences on both physical and mental health. In this article, we will delve into the reasons why yo-yo dieting is detrimental and why adopting a sustainable approach to weight management is crucial.

1. Slowed Metabolism:

The body is highly adaptable and responds to prolonged calorie restriction by slowing down the metabolic rate. Yo-yo dieting triggers a survival mechanism where the body conserves energy, making it harder to lose weight with each subsequent cycle. This metabolic slowdown can persist even after returning to normal eating patterns, leading to weight regain and frustration.

2. Muscle Loss:

During rapid weight loss phases of yo-yo dieting, a significant portion of the weight lost often comes from muscle mass rather than fat. This muscle loss can have negative implications for overall health and metabolism. Muscles are metabolically active tissues that help burn calories, so losing muscle mass can further contribute to a sluggish metabolism and hinder long-term weight management efforts.

3. Nutritional Deficiencies:

Yo-yo dieting often involves extreme restrictions on food groups or severe calorie cutting. These restrictive eating patterns can lead to nutritional deficiencies, depriving the body of essential vitamins, minerals, and macronutrients. Over time, this can weaken the immune system, impair organ function, and increase the risk of various health issues.

4. Emotional Impact:

The constant cycle of weight loss and regain can take a toll on mental well-being. Yo-yo dieting often leads to feelings of frustration, guilt, and failure, which can negatively impact self-esteem and body image. This emotional rollercoaster can contribute to disordered eating patterns, anxiety, and depression, creating an unhealthy relationship with food and one's body.

5. Increased Risk of Chronic Diseases:

Research suggests that yo-yo dieting may increase the risk of developing chronic conditions such as heart disease, high blood pressure, diabetes, and metabolic syndrome. The fluctuations in weight, particularly the loss and regain of significant amounts of weight, can disrupt hormonal balance, increase inflammation, and negatively affect cardiovascular health.

6. Loss of Trust in Hunger and Fullness Cues:

Yo-yo dieting often involves strict rules and external guidelines for eating, disregarding the body's natural hunger and fullness cues. Over time, this can lead to a loss of trust in one's own internal cues, making it challenging to establish a healthy relationship with food and maintain balanced eating patterns.

In conclusion, the appeal of quick weight loss may be tempting, although yo-yo dieting is detrimental to both physical and mental health. The metabolic slowdown, muscle loss, nutritional deficiencies, emotional impact, increased risk of chronic diseases, and loss of trust in hunger and fullness cues are some of the key reasons why yo-yo dieting is harmful.

Instead of falling into the cycle of yo-yo dieting, it is crucial to adopt a sustainable approach to weight management that focuses on balanced eating, regular physical activity, and overall well-being. Prioritizing long-term habits rather than short-term fixes will lead to healthier and more sustainable results.

Remember, it is always advisable to consult a healthcare professional or registered dietitian before embarking on any weight loss journey.

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-Member (price per session):

30 minutes:

3 sessions per week: £14.20
2 sessions per week: £14.70
1 sessions per week: £15.20

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £21.50
1 sessions per week: £22.00

60 minutes:

3 sessions per week: £27.85
2 sessions per week: £28.35
1 sessions per week: £28.85

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 minutes:

3 sessions per week: £11.45
2 sessions per week: £11.95
1 sessions per week: £12.45

45 minutes:

3 sessions per week: £16.90
2 sessions per week: £17.40
1 sessions per week: £17.90

60 minutes:

3 sessions per week: £22.35
2 sessions per week: £22.85
1 sessions per week: £23.35

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


Training with a Slower Tempo: A Key to Injury Prevention

Injuries are a common concern for fitness enthusiasts. While training at a fast pace can be exciting and intense, it also increases the risk of injury.

One effective method to reduce the likelihood of injuries is to incorporate a slower tempo into your training routine. In this article, we will explore the benefits of training with a slower tempo and provide tips on how to incorporate this approach into your workouts.

1. Understanding Tempo in Training:

Tempo refers to the speed at which you perform each repetition of an exercise. It involves the concentric (positive) phase, the eccentric (negative) phase, and the isometric (pause) phase. By adjusting the tempo, you can control the intensity of your workouts and reduce the risk of injury.

2. The Benefits of Training with a Slower Tempo:

a) Increased Control and Technique:

Slowing down your movements allows you to focus on proper form and technique. This helps in developing better body awareness and maximising the effectiveness of each exercise.

b) Reduced Joint Stress:

A slower tempo decreases the impact on your joints, which is especially important for exercises that involve repetitive motions or heavy loads. It allows your muscles, tendons, and ligaments to adapt gradually, reducing the risk of overuse injuries.

c) Improved Muscle Activation:

Slowing down the tempo increases the time your muscles spend under tension, leading to enhanced muscle activation and growth.

d) Injury Prevention:

By avoiding quick, jerky movements, you reduce the risk of strains, sprains, and other acute injuries.

3. How to Incorporate a Slower Tempo into Your Training:

a) Start with the Basics:

Begin by practicing a slower tempo with fundamental exercises like squats, lunges, or push-ups. Focus on maintaining control throughout each phase of the movement.

b) Tempo Prescription:

Experiment with different tempos. For instance, a common tempo prescription is 4-2-2, meaning a 4-second eccentric phase, a 2-second pause, and a 2-second concentric phase.

c) Mind-Muscle Connection:

Pay attention to the muscle groups you are targeting during each exercise. Visualise the muscles working and engage them fully throughout the entire range of motion.

d) Progressive Overload:

As you become more comfortable with the slower tempo, gradually increase the load or resistance to challenge your muscles further.

e) Mix It Up:

Incorporate both slower tempo workouts and faster-paced sessions into your training routine to maintain a balance between intensity and injury prevention.

4. Listen to Your Body:

Remember that everyone's body is different, and what works for one person may not work for another. Pay attention to any signs of discomfort or pain during your workouts. If something feels off, adjust your tempo or seek guidance from a qualified fitness professional.

In conclusion, training with a slower tempo is a valuable strategy for reducing the risk of injuries. By emphasising control, technique, and muscle activation, you can enhance your workouts while minimising the potential for harm. Incorporate a slower tempo into your training routine, and enjoy the benefits of injury prevention, improved form, and overall fitness progress.

Remember, it's better to train smart and stay injury-free for long-term success in your fitness journey.

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


Chickpeas

Chickpeas are another store cupboard favourite. The dried ones offer the best value for money but they require soaking, so canned versions win on convenience. Again, you only need three tablespoons of cooked chickpeas to get one of your five-a-day.

Have them roasted as a snack or heavily spiced in a curry. You can even use the water from the can (known as aquafaba) as a substitute for egg whites when making vegan meringue.

Chickpeas, also known as garbanzo beans, are a type of legume that are packed with nutrition and can be used in a variety of dishes. They are a great source of protein, fiber, and other essential vitamins and minerals. Here are some benefits of chickpeas:

1. Nutritious: Chickpeas are a great source of protein, fiber, iron, and other essential vitamins and minerals. They are also low in fat and calories, making them a great option for those looking to maintain a healthy weight.

2. Versatile: Chickpeas are a versatile ingredient that can be used in a variety of dishes. They can be used as a meat substitute in vegetarian dishes, added to salads, or used as a base for dips like hummus.

3. Affordable: Chickpeas are an affordable ingredient that can help stretch your food budget. They are often cheaper than meat and can be used in place of meat in many dishes.

4. Easy to prepare: Chickpeas are easy to prepare and can be cooked on the stovetop in just 30-40 minutes. They can also be used straight out of the can for added convenience.

5. Sustainable: Chickpeas are a sustainable crop that requires less water and fertilizer than other crops. They are also a great source of plant-based protein, which can help reduce the environmental impact of meat production.

Here are some ideas for using chickpeas:

- Hummus: Use chickpeas as a base for a creamy and delicious hummus dip.
- Chickpea salad: Add chickpeas to a salad for added protein and fibre.
- Falafel: Use chickpeas to make falafel, a popular Middle Eastern dish.
- Curry: Add chickpeas to a curry for added nutrition and flavour.
- Roasted chickpeas: Roast chickpeas in the oven for a tasty and healthy snack.

In conclusion, chickpeas are a versatile and nutritious ingredient that can be used in a variety of dishes. They are a great source of protein, fibre, and other essential nutrients, and are easy to prepare. Incorporate chickpeas into your diet for added nutrition and sustainability.

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


Exercise of the week: fitball dumbbell chest press

The fitball dumbbell chest press is an exercise that primarily targets the chest muscles, but it also engages the shoulders and triceps. Here's how to perform it:

1. Sit on a fitball (also known as an exercise or stability ball) with your feet flat on the floor and your lower back on the ball. Walk your feet forward as you roll down the ball until your upper back and shoulders are supported by the ball.

2. Hold a dumbbell in each hand with your palms facing forward. Your arms should be extended upward, and your hands should be positioned above your chest.

3. Lower the dumbbells by bending your elbows, keeping them at a 90-degree angle or slightly wider, until your upper arms are parallel to the ground. Your elbows should be at or slightly below shoulder level.

4. Press the dumbbells back up to the starting position by extending your arms and squeezing your chest muscles.

5. Repeat for the desired number of repetitions.

This exercise helps improve chest strength and can also enhance stability and core strength due to the use of the fitball. It is important to choose an appropriate weight for the dumbbells to ensure you can perform the exercise with proper form and control.

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 chicken biryani

Here's a delicious recipe for slow cooker chicken biryani:

Ingredients:

2 cups basmati rice
1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
1 large onion, thinly sliced
3 cloves garlic, minced
1-inch piece of fresh ginger, grated
1 cup plain yogurt
1 can (14 oz) diced tomatoes
2 tablespoons biryani masala powder (or a mix of ground cumin, coriander, turmeric, and cardamom)
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
1 teaspoon garam masala
1 teaspoon salt (adjust to taste)
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper (optional, for heat)
1/2 cup chopped fresh cilantro (coriander) leaves
1/2 cup chopped fresh mint leaves
2 cups chicken broth
2 tablespoons ghee (clarified butter) or vegetable oil
Sliced almonds and raisins for garnish (optional)

Instructions:

1. Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for about 30 minutes, then drain.
2. In a bowl, combine the chicken, sliced onions, minced garlic, grated ginger, yogurt, diced tomatoes, biryani masala powder (or spice mix), ground cumin, ground coriander, ground turmeric, garam masala, salt, black pepper, and cayenne pepper. Mix well to coat the chicken evenly.
3. Heat the ghee or oil in a large skillet over medium heat. Add the marinated chicken mixture and cook for about 5 minutes, until the chicken is browned on all sides.
4. Transfer the chicken mixture to the slow cooker. Add the soaked and drained basmati rice, chopped cilantro, chopped mint, and chicken broth. Stir gently to combine.
5. Cover the slow cooker and cook on low heat for 3-4 hours or until the rice is cooked and the flavors are well combined. Avoid stirring too much to prevent the rice from becoming mushy.
6. Once cooked, fluff the rice gently with a fork. Serve the chicken biryani hot, garnished with sliced almonds and raisins if desired.

Enjoy your slow cooker chicken biryani!


Things to consider

Let Your Family Motivate You:

Believe it or not, weight loss isn't just about exercising and eating right; research suggests what motivates you to get in shape can play a role in your success.

A 2014 study in the journal Body Image looked at 321 college-age women and found that long-term, those who exercised primarily for appearance-based reasons had a harder time sticking to their fitness plans than those who worked out to maintain their health.

In other words, stop envying those fit models on Instagram and instead remember that you and your loved ones are the people who really benefit when you slim down.

Get a shake:

A post-workout liquid shake of protein and carbs can be an easy way to get more calories in, and kickstart recovery.

Having trouble reaching your calorie goals?

If your goal is to gain weight, switch to whole milk, and drink at least 3 large glasses per day. Add sour cream and cheese to every possible meal. Snack on almonds and nuts in between meals. Add butter or olive oil to your veggies.

Get your 8 hours:

Sleep at least 8 hours a night and take naps when possible.

Take curcumin and add turmeric to your cooking:

Keeping inflammation low is key for quicker muscle recovery.

Learn to cook:

Muscle building nutrition doesn't have to be bland.

Optimise gut health:

A good quality probiotic, as well as fermented foods like sauerkraut and kimchi, should be a staple in your diet.

Vitamin D3:

If you live in the UK, or any country deprived of sunlight, supplement with Vitamin D3.


Useless Facts

The Ortolan is a dish savoured with an almost ritualistic relish. Custom dictates that the diner eats the bird while wearing a napkin over their head; this, it is said, is to ensure the rich aromas do not escape while the gourmand chews the bird, bones and all, a process that lasts for several minutes. But, mostly, wearing a napkin over their head is because diners wish to hide the shame of eating such a beautiful creature from the eyes of God.

In space, astronauts are unable to cry, because there is no gravity and the tears won't flow.

Jan Handley loves trying to pack herself in a small suitcase. She can hardly contain herself.

Chewing gum while peeling onions will keep you from crying.

There are more plastic flamingos in the U.S that there are real ones.

Alison "Ali-SON" Walbank went into a shop and she said, "Can someone sell me a kettle." The shop assistant said "Kenwood". Alison said, "Where is he?"

The crack of a whip is actually a tiny sonic boom, since the tip breaks the sound barrier.


Previous newsletters:

The Woodlands newsletter: Sunday 8th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 1st October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 24th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 17th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33144

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 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