Woodlands Fitness Centre

The Woodlands newsletter: Sunday 19th November 2023

Sunday 19th November 2023

Hello,

Reasons to choose group personal training

Group personal training can be highly effective for several reasons:

1. Motivation and Accountability:

Training in a group setting provides a sense of camaraderie and support, which can boost motivation and accountability. Working out alongside others who share similar goals can create a positive and encouraging environment, pushing individuals to push harder and stay committed to their fitness journey.

2. Expert Guidance:

Group personal training is typically led by a qualified fitness professional who can provide guidance, instruction, and personalised modifications to accommodate different fitness levels and abilities.

Having a knowledgeable trainer present ensures that participants are performing exercises correctly and safely, maximising the effectiveness of each workout.

3. Variety and Progression:

Group personal training sessions often incorporate a variety of exercises and training techniques, ensuring participants experience different workouts and challenge their bodies in various ways.

Trainers can design progressive programs that gradually increase in intensity, allowing participants to continually improve their fitness levels and avoid plateaus.

4. Cost-Effective:

Group personal training is often more cost-effective than one-on-one personal training sessions, making it a more accessible option for many individuals.

Participants can still receive personalised attention and guidance from the trainer, but the cost is shared among the group, making it a more affordable option for those seeking expert guidance.

5. Social Support and Connection:

Group personal training fosters a sense of community and social support. Participants can connect with like-minded individuals who are on a similar fitness journey, providing encouragement, accountability, and a sense of belonging. The social aspect of group training can make workouts more enjoyable and increase adherence to a regular exercise routine.

6. Fun and Engaging Workouts:

Group training sessions often incorporate interactive and engaging exercises that make workouts more enjoyable. This can help individuals stay motivated and look forward to their training sessions, increasing the likelihood of long-term adherence and consistency.

While group personal training can be highly effective, it's important to choose a group that aligns with your fitness goals, abilities, and preferences.

We provide the right level of challenge, support, and guidance, which can greatly enhance your fitness journey and help you achieve your desired 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 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: £16.00
2 sessions per week: £17.00
1 sessions per week: £18.00

45 minutes:

3 sessions per week: £20.00
2 sessions per week: £21.00
1 sessions per week: £22.00

60 minutes:

3 sessions per week: £26.00
2 sessions per week: £27.00
1 sessions per week: £28.00

Please note

These PT packages do not include a Woodlands Fitness Centre membership.

Members (price per session):

These prices are for those who have a Woodlands gym membership:

30 minutes:

3 sessions per week: £12.00
2 sessions per week: £13.00
1 sessions per week: £14.00

45 minutes:

3 sessions per week: £17.00
2 sessions per week: £18.00
1 sessions per week: £19.00

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £24.00
1 sessions per week: £25.00

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

Resistance Training and Brain Health: The Surprising Connection

Resistance training is a type of exercise that involves using weights or resistance to build and strengthen muscles. It is often associated with physical health benefits such as increased muscle mass, improved bone density, and reduced risk of chronic diseases.

However, recent research has also shown that resistance training can have a positive impact on brain health.

Studies have found that resistance training can improve cognitive function, memory, and overall brain function. It can also help reduce the risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer's and Parkinson's. This is because resistance training can help increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in the growth and maintenance of brain cells.

One study published in the journal Ageing Research Reviews found that resistance training can improve cognitive function in older adults.

The study involved a meta-analysis of 30 randomised controlled trials that investigated the effects of resistance training on cognitive function in adults over the age of 50. The results showed that resistance training was associated with significant improvements in cognitive function, particularly in tasks related to executive function, memory, and attention.

Another study published in the journal PLOS ONE found that resistance training can help reduce the risk of cognitive decline in older adults. The study involved a longitudinal analysis of data from the English Longitudinal Study of Ageing, which followed over 6,000 adults aged 50 and older for 10 years.

The results showed that those who engaged in resistance training had a lower risk of cognitive decline compared to those who did not engage in any physical activity.

Resistance training has also been found to have a positive impact on brain function in younger adults. A study published in the journal Frontiers in Aging Neuroscience found that resistance training can improve working memory in young adults.

The study involved a randomised controlled trial of 46 young adults who were assigned to either a resistance training group or a control group. The results showed that those who engaged in resistance training had significant improvements in working memory compared to the control group.

So, how does resistance training improve brain health? One of the main ways is through the production of BDNF. Resistance training has been found to increase the production of BDNF, which helps to promote the growth and maintenance of brain cells. BDNF also plays a key role in neuroplasticity, which is the brain's ability to change and adapt in response to new experiences and challenges.

In addition to BDNF, resistance training can also improve brain health by reducing inflammation and oxidative stress. Both of these factors are known to contribute to cognitive decline and neurodegenerative diseases.

While more research is needed to fully understand the link between resistance training and brain health, the evidence so far suggests that resistance training can have a positive impact on cognitive function, memory, and overall brain health. So, if you're looking for a way to improve your physical and mental health, resistance training may be worth considering.

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


Are Calories on food packets are wrong?

A calorie is a calorie, so they say. It shouldn't matter whether it comes from steak, a carrot or a doughnut. Except that it does. And those calorie counts on food packets? Well, they aren't much to be trusted either.

A food calorie is defined as the amount of energy it takes to raise the temperature of 1 litre of water by 1°C at sea level. Somewhat confusingly, this is 1,000 times larger than a heat calorie, so is technically called a Calorie, with a big "c", to make the distinction. In other words, a Calorie is a kilocalorie, or kcal for short.

Much of what we know about food calories comes from work in the late 1880s by Wilbur Atwater at Wesleyan University in Connecticut, who spent his career trying to figure out what proportion of different foods humans could digest.

To measure the calories in food, Atwater set up an experiment using a "bomb calorimeter"- a highly pressurised sealed container that is filled with pure oxygen for burning food to a crisp. The heat given off during this is used to calculate the food's calorie content, which is also known as its heat of combustion.

Humans, however, aren't bomb calorimeters. The acidic cauldron of the stomach aside, digestion is a time-consuming, but actually relatively benign, series of chemical reactions. Thus, we are only able to extract a proportion of the calories in any given food.

In Atwater's experiment, he fed various foods to human volunteers and measured the heat of combustion of the resulting faeces (reflect on this the next time you want to complain about your job). By calculating the difference in the heat of combustion between the food and the faeces, he approximated the calories that were absorbed by his volunteers.

In 1900, after a whole lot of burnt poop, Atwater presented his calculations to the world: we absorb 9 kcal per gram of fat, 4 kcal per gram of carbohydrates and 4 kcal per gram of protein. More than 120 years on, these "Atwater factors" are still the basis for how calorie counts on all food packaging are derived.

Yet, they are wrong. By the 1970s, it was clear they weren't adding up. While Atwater took into account the fibre in food, which we can't digest (hello sweetcorn), as well as the nitrogen extracted from protein and excreted as urea in our urine, he didn't take into account the heat given off during metabolism.

This is known as diet-induced thermogenesis and is the significant energy cost of converting protein, fat and carbs into the amino acids, fatty acids and glucose that our body needs.

Protein has a caloric availability of 70 per cent, meaning that for every 100 kcals of protein that makes it into the bloodstream, we are only able to use 70 kcals, with the other 30 kcals given off as heat from diet-induced thermogenesis.

By comparison, fat has a caloric availability of 98 per cent, hence why it is such an efficient long-term fuel store. As for carbs, it depends on whether we are talking about the complex (90 per cent availability) or refined (95 per cent) variety. This, in part, is why a calorie of protein makes you feel fuller than a calorie of fat or carbs.

In 2001, consultant Geoffrey Livesey coined the term "net metabolisable energy" to describe the concept of caloric availability, and proposed replacing the Atwater factors on food labels. But it was ignored by the food industry and gained no traction.

In a world where much of the burden of non-transmissible illnesses is diet-related, we need to have a better understanding of the quality of our food and that begins with the labels on packets.

So 20 years on, this is me picking up the baton from Livesey and trying to push caloric availability into the conversation. It does indeed matter whether a calorie comes from steak, a carrot or a doughnut. We just need the right information to be able to judge.

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


Exercise of the week: Wide Grip Lat Pulldown

The wide grip lat pulldown focuses on the outer and lower part of the lats more than the traditional close-grip version.

The wider grip variation reduces the work of the biceps and forearms as there is less elbow flexion, which therefore requires more of your lats to pull the weight down.

Also, the wide grip allows you to alter your arm angle so that your elbows are pulled from high and out to close and in, which will elicit a contraction from your low lats.

Benefits of the Wide Grip Lat Pulldown:

• The reduced workload on the biceps and forearms means increased muscular tension on then lats for bigger strength and hypertrophy gains.
• Increases the width of your back and shoulders.

How to Do the Wide Grip Lat Pulldown:

Face the lat pulldown machine and snuggly fit the thighs underneath the pad.

Take a wide overhand grip of the bar, grip tight and slightly lean your torso back and take a deep breath in.

Pull the bar towards the nipple line of your chest while keeping your core tight and exhale.

Pause for a second and slowly return to the starting position, and repeat.

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 joint recipe using brown sugar, soy sauce, and Worcestershire sauce

Here's a flavourful slow cooker beef joint recipe using brown sugar, soy sauce, and Worcestershire sauce:

Ingredients:

3-4 pound (1.4-1.8 kg) beef joint (such as chuck roast or brisket)
1/2 cup brown sugar
1/2 cup low-sodium soy sauce
1/4 cup Worcestershire sauce
1 onion, sliced
3-4 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced
1 cup beef broth
2 bay leaves
Salt and pepper to taste
2 tablespoons vegetable oil for searing (optional)

Instructions:

1. Sear the Beef (Optional): If you prefer, you can sear the beef for added Flavour. Heat a large skillet with the vegetable oil over medium-high heat. Season the beef joint with salt and pepper, then sear it on all sides until it's nicely browned. This should take about 4-5 minutes per side.

2. Prepare the Slow Cooker: Place the sliced onions, minced garlic, carrots, and celery in the bottom of the slow cooker.

3. Mix the Sauce: In a separate bowl, combine the brown sugar, soy sauce, and Worcestershire sauce. Stir until the brown sugar is dissolved.

4. Add the Beef and Sauce: Place the seared or unseared beef joint on top of the vegetables in the slow cooker. Pour the sauce mixture over the beef.

5. Add Flavour and Liquid: Add the bay leaves to the slow cooker. Pour in the beef broth. The liquid should come about halfway up the sides of the beef joint.

6. Cook: Cover the slow cooker and set it to cook on low heat. Cook on low for 8-10 hours or until the beef is tender and can be easily shredded with a fork. Alternatively, you can cook on high for 4-6 hours for a faster meal.

7. Serve: Once the beef is done, remove it from the slow cooker and let it rest for a few minutes before slicing or shredding. Serve with the cooked vegetables and some of the cooking juices as a Flavourful sauce.

8. Optional Gravy: If you desire a thicker gravy, you can strain the cooking juices and simmer them on the stovetop with a cornstarch or flour slurry until it thickens.

Enjoy your delicious slow-cooked beef joint with the sweet and savoury Flavours of brown sugar, soy sauce, and Worcestershire sauce!


Things to consider

Control Portion Sizes:

Understanding portion sizes is essential. Even healthy foods can contribute to weight gain if consumed in excessive amounts. Use measuring cups or visual cues (like a palm-sized portion of protein) to help control portions.

Stop changing workouts every 2 weeks:

This is a huge waste of time. You're spending more time adapting to the specific conditioning requirements of the workout than you are building muscle.

Create a Meal Plan:

Planning your meals in advance can prevent impulsive, unhealthy choices. A well-structured meal plan ensures you have balanced, nutritious options readily available, reducing the temptation to grab convenience foods when hungry.

Adjust Your Plan as Needed:

Weight loss plans are not static. They may need adjustment as you progress or if your circumstances change. Be flexible and make necessary changes to keep your plan effective.

Drink Plenty of Water:

Staying hydrated is crucial for overall health and can help with weight management. Sometimes, thirst can be mistaken for hunger, so drinking water before meals can help control your appetite and prevent overeating.

Avoid Sugary Drinks:

Sugary beverages, including soda, energy drinks, and many fruit juices, can add significant empty calories to your diet. Opt for water, herbal tea, or unsweetened beverages to reduce your sugar intake.

Celebrate Your Achievements:

Celebrate your milestones and achievements along the way. Recognising your successes can help maintain motivation and make the journey more enjoyable.

Keep Learning About Nutrition:

Stay informed about nutrition and health. Continue learning about balanced diets, nutrient-rich foods, and the latest research to make informed choices.

Consult a Healthcare Professional:

If you have specific health concerns or are unsure about the best approach for your individual situation, consult a healthcare professional, such as a doctor or registered dietitian, for guidance.


Useless Facts

3.9% of all women do not wear underwear.

When Sam Earnshaw is in Rome, they do what he does.

This common everyday occurrence composed of 59% nitrogen, 21% hydrogen, and 9% dioxide is called a 'fart'.

"Evaluation and Parameterisation of Stability and Safety Performance Characteristics of Two and Three Wheeled Vehicular Toys for Riding." Title of a $230,000 research project proposed by the Department of Health, Education and Welfare, to study the various ways children fall off bicycles.

Justin Jeria knows the meaning of life. He just doesn't want to tell you.

Babies are born without kneecaps. They don't appear until the child reaches 2-6 years of age.


Previous newsletters:

The Woodlands newsletter: Sunday 12th November 2023:

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

The Woodlands newsletter: Sunday 5th November 2023:

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


The Woodlands newsletter: Sunday 29th October 2023:

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

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 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