Woodlands Fitness Centre

The Woodlands newsletter: Sunday 29th October 2023

Sunday 29th October 2023

Hello,

Why is consistent training essential for weight loss?

Consistent training is essential for weight loss for several reasons:

1. Caloric Expenditure:

Regular exercise helps to burn calories, which is crucial for creating a calorie deficit necessary for weight loss. When you consistently engage in physical activity, you increase your overall energy expenditure, helping to create a negative energy balance and promote weight loss.

2. Metabolic Benefits:

Regular exercise has metabolic benefits that can aid in weight loss. It can increase your metabolic rate, both during exercise and at rest, which means you burn more calories throughout the day. Additionally, exercise can help preserve lean muscle mass, which is important for maintaining a healthy metabolism.

3. Fat Burning:

Exercise, especially cardiovascular workouts and high-intensity interval training (HIIT), can enhance your body's ability to burn fat. These types of exercises can increase the utilisation of stored fat as fuel, contributing to weight loss.

4. Appetite Regulation:

Consistent exercise can help regulate appetite and improve satiety. It can help control cravings, reduce emotional eating, and improve overall food choices, which can contribute to weight loss success.

5. Building Lean Muscle:

Incorporating strength training into your routine helps build lean muscle mass. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. By increasing your muscle mass, you can boost your metabolism and improve your body composition, making it easier to maintain weight loss in the long term.

6. Consistency and Habit Formation:

Consistent training helps establish a routine and develop healthy habits. By making exercise a regular part of your lifestyle, it becomes easier to maintain weight loss and prevent weight regain.

It's important to note that while exercise is a valuable component of weight loss, it should be combined with a balanced diet and other healthy lifestyle habits for optimal results.

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: £24
3 months: £27
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 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


Understanding Proprioception: The Body's Internal GPS

Have you ever wondered how you effortlessly maintain balance, perform complex movements, or catch a ball without consciously thinking about it?

The answer lies in proprioception, a remarkable sensory ability that allows us to perceive and navigate our body's position in space.

In this article, we will delve into the concept of proprioception, explore how it works, and understand why it is essential for our daily lives.

1. Defining Proprioception:

Proprioception refers to the body's ability to sense and understand its position, movement, and orientation in relation to the surrounding environment. It is often described as the body's internal GPS or sixth sense. This sensory system relies on a complex network of receptors located in muscles, tendons, joints, and the inner ear, which send signals to the brain, providing real-time information about the body's position and movement.

2. The Role of Proprioception:

Proprioception plays a crucial role in our everyday activities, from the simplest tasks like walking and standing to more complex movements like dancing or playing sports.

Here are some key reasons why proprioception is important:

a. Balance and Coordination:

Proprioception enables us to maintain balance and coordination by constantly adjusting muscle tension, joint position, and body alignment. It allows us to make subtle corrections to our posture and movement, preventing falls and ensuring smooth and coordinated actions.

b. Body Awareness:

Proprioception enhances our body awareness, the ability to perceive and understand our body's position and movement without relying on visual cues. This is particularly important in situations where vision is limited, such as in the dark or when performing complex movements with closed eyes.

c. Motor Control and Precision:

Proprioception is essential for precise control of movements. It helps us perform delicate tasks, such as writing, threading a needle, or playing a musical instrument, with accuracy and finesse. Proprioceptive feedback allows us to modulate muscle contractions and adjust joint angles, optimising movement efficiency.

d. Injury Prevention:

Proprioception plays a vital role in injury prevention by providing feedback on joint stability and alignment. It helps us maintain proper form and technique during physical activities, reducing the risk of sprains, strains, and other musculoskeletal injuries.

e. Rehabilitation and Recovery:

Proprioception is crucial in rehabilitation following an injury or surgery. By regaining and improving proprioceptive abilities, individuals can restore balance, coordination, and functional movement patterns, aiding in their recovery process.

3. Enhancing Proprioception:

Fortunately, proprioception can be trained and improved through specific exercises and activities. Here are a few techniques to enhance proprioception:

a. Balance Training:

Engage in activities that challenge your balance, such as standing on one leg, using balance boards, or practicing yoga poses. These exercises promote the activation of proprioceptive receptors and improve body awareness.

b. Stability Exercises:

Perform exercises that focus on joint stability and control, such as squats, lunges, and planks. These movements require coordinated muscle activation and proprioceptive feedback to maintain proper alignment and control.

c. Proprioceptive Tools:

Utilise tools like balance pads, stability balls, or foam rollers. These unstable surfaces challenge your body's proprioceptive system, forcing it to adapt and improve.

d. Sport-Specific Training:

Athletes can incorporate sport-specific drills and exercises that mimic the movements and demands of their chosen sport. This helps enhance proprioceptive abilities in the context of their specific activities.

In conclusion, proprioception is a remarkable sensory ability that allows us to navigate and interact with the world around us. It plays a vital role in maintaining balance, coordination, and body awareness. By understanding the importance of proprioception, we can appreciate the complex interplay between our muscles, joints, and nervous system.

By incorporating proprioceptive exercises and activities into our daily routines, we can enhance our body's internal GPS, improving movement precision, reducing the risk of injuries, and optimising overall physical performance.

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


Sweet potato

Regular white potatoes don't count as one of your five-a-day, but sweet potatoes do. They may be slightly more expensive than traditional spuds but, as a source of complex carbohydrate, they're fantastic value for money.

Like other orange fruit and veg, sweet potatoes contain beta-carotene. You need a whole potato to get a full portion, so use it as you would a regular potato - baked, mashed, as chips... the possibilities are endless.

Sweet potatoes are a root vegetable that are packed with nutrition and flavour. They are a great source of vitamins, minerals, and fibre, and can be used in a variety of dishes. Here are some benefits of sweet potatoes:

1. Nutritious: Sweet potatoes are a great source of vitamins A and C, potassium, and fibre. They are also low in fat and calories, making them a great option for those looking to maintain a healthy weight.

2. Versatile: Sweet potatoes are a versatile ingredient that can be used in a variety of dishes. They can be roasted, mashed, baked, or used in soups and stews.

3. Affordable: Sweet potatoes are an affordable ingredient that can help stretch your food budget. They are often cheaper than other types of vegetables, and can be used in place of more expensive ingredients in many dishes.

4. Easy to prepare: Sweet potatoes are easy to prepare and can be cooked in a variety of ways. They can be baked in the oven, boiled on the stovetop, or roasted in a pan.

5. Delicious: Sweet potatoes are a delicious ingredient that can add flavour and nutrition to any dish. They have a naturally sweet flavour that pairs well with a variety of spices and seasonings.

Here are some ideas for using sweet potatoes:

- Sweet potato fries: Cut sweet potatoes into strips and bake them in the oven for a healthy and delicious alternative to regular fries.
- Mashed sweet potatoes: Mash cooked sweet potatoes with butter, milk, and spices for a tasty side dish.
- Sweet potato soup: Use sweet potatoes as a base for a creamy and flavourful soup.
- Roasted sweet potatoes: Toss sweet potatoes in olive oil and seasonings and roast them in the oven for a crispy and delicious side dish.
- Sweet potato pie: Use sweet potatoes as the main ingredient in a delicious and nutritious pie.

In conclusion, sweet potatoes are a nutritious and delicious ingredient that can be used in a variety of dishes. They are a great source of vitamins, minerals, and fibre, and are easy to prepare. Incorporate sweet potatoes into your diet for added nutrition and flavour.

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


Exercise of the week: barbell front forward lunge

The barbell front forward lunge primarily targets the quadriceps (front thigh muscles) and glutes. It also engages the hamstrings, calves, and core muscles.

Here's how to perform it:

1. Start by standing with your feet hip-width apart, holding a barbell across the front of your shoulders, resting on your collarbone. Your elbows should be up and your hands gripping the barbell.
2. Take a step forward with your right foot, ensuring you have enough space to perform the lunge.
3. Lower your body by bending both knees, until your front thigh is parallel to the ground and your back knee is hovering just above the floor. Your torso should remain upright, and your front knee should be directly above your ankle.
4. Push through your front heel and engage your quadriceps and glutes to return to the starting position.
5. Repeat the movement on the opposite side, stepping forward with your left foot.
6. Continue alternating legs for the desired number of repetitions.

Ensure that you maintain proper form throughout the exercise, such as keeping your core engaged, chest up, and not letting your front knee go past your toes. It's also important to start with lighter weights and gradually increase 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: slow cooker chicken casserole!

Here's a tasty recipe for slow cooker chicken casserole:

Ingredients:

1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
1 onion, diced
3 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced
1 red bell pepper, diced
1 cup frozen peas
1 can (10.75 oz) cream of chicken soup
1 cup chicken broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
1/2 teaspoon dried sage
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup shredded cheddar cheese
1/4 cup grated Parmesan cheese
2 cups cooked rice or egg noodles, for serving

Instructions:

1. Place the chicken pieces, diced onion, minced garlic, sliced carrots, sliced celery, diced bell pepper, and frozen peas in the slow cooker.
2. In a separate bowl, whisk together the cream of chicken soup, chicken broth, dried thyme, dried rosemary, dried sage, salt, and black pepper. Pour the mixture over the chicken and vegetables in the slow cooker. Stir gently to combine.
3. Cover the slow cooker and cook on low heat for 6-8 hours or on high heat for 3-4 hours, until the chicken is cooked through and the vegetables are tender.
4. Sprinkle the shredded cheddar cheese and grated Parmesan cheese over the top of the chicken and vegetables in the slow cooker. Cover and cook for an additional 10-15 minutes, until the cheese has melted.
5. Serve the chicken casserole over cooked rice or egg noodles.

Enjoy your slow cooker chicken casserole!


Things to consider

Tempo and 1RM:

Your 1RM (the most weight you can lift once) will be reduced when you slow your tempo.

When you lift with a slow tempo, you can perform fewer reps with a given percentage of 1RM than when you lift with a fast tempo.

In one study of the bench press, strength-trained subjects managed 7 reps with 65% of 1RM with a slow tempo (3-second lifting and lowering phases), but managed 12 reps when using a fast tempo (1-second lifting and lowering phases).

Fill Up on Folate:

The next time you're making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What's more?

A separate study in the British Journal of Cancer found that higher dietary folate intake reduces breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.

Don't surround yourself with food or ready to eat snacks:

The more food in front of you, the more you'll eat or want to eat. This is basic human psychology. To stop yourself from munching endlessly, keep food, especially the fattening, tempting ones, a little out of range.

Incorporate some small changes:

Completely overhauling your diet all at once can be a recipe for disaster.
Instead, try to incorporate some small changes to make your diet healthier.
Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new.

Together, they'll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.

Don't make big changes all at once:

A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.

However, making major changes to your diet can sometimes seem very overwhelming.

Instead of making big changes, it may be better to start with a few smaller ones. And it's likely more manageable to start with just one thing, rather than all of them at once.

Slow and steady:

Fast weight loss is possible, but trying to lose the most weight in the shortest time isn't healthy. It's also likely that you'll regain the weight as soon as you return to your normal dietary and lifestyle practices.

Try Clusters:

No method will boost strength as rapidly. Each cluster set has 4 to 6 total reps. Pick a weight you could normally lift for 3 good reps. Perform the set one rep at a time. Do one rep, rack it and rest 10-12 seconds.

Do another rep, rest 10-12 seconds, and continue in this manner until you reach the point where you can't do another rep. If you can do more than 6 reps, add more weight. Do 3 of these and you're golden when it comes to stimulating tons of strength gains. And because of the volume you'll get bigger, too.

Use it lose it:

If you don't give your body a reason to hold on to muscle mass, your body will start using it for fuel.

This is a fact.

HIIT sessions are not enough.


Useless Facts

There are more psychoanalysts per capita in Buenos Aires than any other place in the world.

Caroline "Kirky" Kirk doesn't wear a watch. SHE decides what time it is.

Between 2 and 3 jockeys are killed each year in horse racing.

5,840 people with pillow related injuries checked into U.S. emergency rooms in 1992.

Freddy Krueger has nightmares about Gary Blackham.

The average woman consumes 6 lbs of lipstick in her lifetime.


Previous newsletters:

The Woodlands newsletter: Sunday 22nd October 2023:

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

The Woodlands newsletter: Sunday 15th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33344

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 newsletter: Sunday 13th August 2023

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











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