Woodlands Fitness Centre

The Woodlands newsletter: Sunday 26th November 2023

Sunday 26th November 2023

Hello,

How can you lose weight effectively and sustainably?

Losing weight effectively and sustainably requires a holistic approach that combines healthy eating habits, regular physical activity, and lifestyle adjustments.

While there is no one-size-fits-all answer to the "best" way to lose weight, here are some key principles to consider:

1. Set Realistic Goals:

Start by setting achievable goals that are specific, measurable, attainable, relevant, and time-bound (SMART goals). Losing 1-2 pounds (0.5-1 kg) per week is generally considered a healthy and sustainable rate of weight loss.

2. Balanced and Nutritious Diet:

Focus on consuming a variety of whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Portion control is important, as even healthy foods can contribute to weight gain if consumed excessively. Consider consulting a registered dietician for personalised guidance.

3. Calorie Control:

Create a calorie deficit by consuming fewer calories than you burn each day. This can be achieved by monitoring portion sizes, avoiding high-calorie processed foods, and being mindful of added sugars and unhealthy fats. However, it's crucial to ensure you're still meeting your body's nutritional needs.

4. Regular Physical Activity:

Incorporate regular exercise into your routine, aiming for a combination of cardiovascular exercises (such as brisk walking, jogging, or cycling) and strength training exercises (such as weightlifting or bodyweight exercises).

Physical activity helps burn calories, build muscle, boost metabolism, and improve overall well-being.

5. Mindful Eating:

Pay attention to your body's hunger and fullness cues. Eat slowly, savour each bite, and listen to your body's signals of satisfaction. Avoid distractions like screens while eating, as they can lead to mindless overeating.

6. Hydration:

Drink plenty of water throughout the day. Water can help control appetite, support digestion, and promote overall health. Avoid sugary drinks and excessive alcohol consumption, as they are high in empty calories.

7. Sleep and Stress Management:

Prioritise getting enough quality sleep, as inadequate sleep can disrupt hunger hormones and lead to weight gain. Additionally, manage stress through techniques like meditation, deep breathing exercises, or engaging in activities that help you relax and unwind.

8. Accountability and Support:

Consider enlisting the support of a friend, family member, or a support group to help you stay motivated and accountable. They can provide encouragement, share experiences, and offer guidance along your weight loss journey.

Remember, sustainable weight loss is a gradual process. It's important to focus on overall health and well-being rather than solely on the number on the scale.

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: £15.00
2 sessions per week: £16.00
1 sessions per week: £20.00

45 minutes:

3 sessions per week: £20
2 sessions per week: £21.00
1 sessions per week: £24.00

60 minutes:

3 sessions per week: £25.00
2 sessions per week: £26.00
1 sessions per week: £30.00

Please note

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: £13.00
2 sessions per week: £14.00
1 sessions per week: £15.00

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


The Benefits of a Short and Simple Workout Routine

I regularly see people wasting their time in the gym. They're resting for too long between sets. They trying to follow routines they don't really understand, which often manifests as them just staring bewildered at their phone screens.

In a world filled with increasingly busy schedules, finding time for exercise can be a daunting challenge. However, a workout routine need not be complex and time-consuming to be effective.

In fact, a short and straightforward workout that includes a variety of exercises can offer numerous advantages for individuals looking to maintain their fitness levels or embark on a new fitness journey.

Let's delve into the benefits of a simple and concise workout routine that comprises the following exercises:

Bodyweight Warm-Up:

1. Elbow Plank
2. Straight Arm Plank
3. Elbow Side Plank (Right)
4. Elbow Side Plank (Left)
5. Shoulder Bridge
6. Bodyweight Squats
7. Reverse Lunge (Right)
8. Reverse Lunge (Left)

Do each exercise for 30 seconds.

4-Minute HIIT Workout:

Choose a Total Body or HIIT Movement that gets your heart racing and your muscles engaged. Do 20 seconds work followed by 10 seconds rest x 8 sets.

Resistance Workouts:

Choose 3-4 exercises from each category. Alternate between the upper body and lower body exercises:

Lower Body:

Step Up
Goblet Squat
Reverse Lunge
Forward Lunge
Static Lunge
Bulgarian Split squat
Dumbbell Deadlift
Stork Deadlift
Seated Leg Curl

Upper Body:

Lat Pulldown (wide)
Lat Pulldown (narrow)
Single Arm Row (kneeling on bench)
Standing cable Row (kneeling on bench)
Dumbbell Chest Press
Incline Dumbbell Chest Press
Standing Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
Dumbbell Bicep Curl
Cable Tricep Pushdown

Do 2-3 sets of 8-10 reps of each exercise.

Each section is separated by a brief 30-60 second rest period.

Advantages of a Short and Simple Workout Routine:

1. Time Efficiency:

The most significant advantage of a short workout routine is time efficiency. With just a few minutes dedicated to each exercise section, you can complete your entire workout in a fraction of the time required by more elaborate routines. This means you can easily fit it into your busy schedule.

2. Full-Body Engagement:

This workout routine incorporates a mix of bodyweight exercises, HIIT, and resistance training, ensuring that you engage multiple muscle groups and improve various aspects of your fitness simultaneously. It's a great way to work on strength, endurance, and cardiovascular health.

3. Minimal Equipment:

You don't need access to a fully equipped gym to follow this routine. Most exercises can be performed with minimal equipment, making it accessible for at-home workouts, outdoor sessions, or even when you're traveling.

4. Effective Rest Intervals:

The 60-second rest periods between each section provide your body with adequate recovery time. This well-structured routine helps prevent overexertion and reduces the risk of injury while allowing you to push your limits during the active phases.

5. Customisation:

The workout can be tailored to your current fitness level. Whether you're a beginner or an experienced fitness enthusiast, you can adjust the intensity, weight, or repetitions to match your abilities and fitness goals.

6. Achievable Consistency:

The brevity of this workout routine makes it easier to maintain a consistent exercise regimen. Consistency is key to achieving and maintaining your fitness goals over time.

7. Mental and Physical Well-Being:

Regular exercise has well-documented benefits for mental health. The endorphins released during workouts can boost your mood, reduce stress, and improve overall well-being. This workout routine's simplicity encourages regularity, leading to better mental and physical health.

In conclusion, the advantages of a short and simple workout routine are clear. It offers time efficiency, full-body engagement, minimal equipment requirements, effective rest intervals, Customisation, achievable consistency, and the dual benefits of enhancing both mental and physical well-being.

The journey to better health and fitness doesn't have to be a complicated one. Sometimes, a short and straightforward workout is all you need to transform your life. So, why wait? Begin your fitness journey today and experience the remarkable benefits of this streamlined approach to exercise.

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: Underhanded Bent Over Row

Most pulling exercises train the lats to a certain degree. To better target the lower lats, you need a little tweak in the technique here or there to focus on them.

For example, the switch in hand position to underhanded for the bent over row trains more scapular depression, which helps train the lower lats. Plus, it focuses more on the biceps too. Like you needed an excuse.

Benefits of the Underhanded Bent Over Row:

• Adds strength and mass to your upper back, lower lats, biceps, and erector spinae
• Reinforces good hip hinge mechanics, which will have a direct carryover to your deadlift.
• Helps improve your posture through a stronger muscular support system.

How to Do the Underhanded Bent Over Row:

Hinge at your hips and grab a loaded barbell with an underhanded grip that's slightly wider than shoulder-width. Squeeze your shoulder blades together and row the barbell until it's touching your stomach.

You want your elbows to be angled at about 45 degrees throughout the movement. Hold the top position of the row for a beat and then slowly lower the weight back down.

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


Recipe of the week: beef tacos

Here's a recipe for making beef tacos.

Ingredients:

For the Beef Mince:

1 pound (450g) ground beef
1 small onion, finely chopped
2 cloves garlic, minced
1 packet of taco seasoning mix
1/4 cup water

For the Tacos:

8 small taco shells or tortillas
Shredded lettuce
Diced tomatoes
Grated cheddar cheese
Sour cream
Salsa
Sliced jalapeños (optional)
Chopped cilantro (optional)

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a skillet over medium heat, sauté the chopped onion and minced garlic until they become translucent.

3. Add the ground beef to the skillet and cook it until it's browned and no longer pink. Use a wooden spoon to break the meat into small pieces as it cooks.

4. Drain any excess fat from the cooked beef mixture.

5. Add the taco seasoning mix and 1/4 cup of water to the beef mixture. Stir well to combine. Let it simmer for a few minutes until the mixture thickens and the Flavours meld together.

6. While the beef is simmering, place your taco shells or tortillas on an oven-safe tray and warm them in the preheated oven for about 5 minutes, or until they are heated through.

7. Once the beef mixture is ready and the taco shells are warm, assemble your tacos. Spoon the beef mixture into each taco shell.

8. Top your tacos with shredded lettuce, diced tomatoes, grated cheddar cheese, sour cream, salsa, and any optional toppings you like, such as sliced jalapeños or chopped cilantro.

9. Serve your delicious beef tacos immediately and enjoy!

Feel free to customise your tacos with your favourite toppings and garnishes. Enjoy your homemade beef tacos!


Smoothie of the week: vegan high protein smoothie

Here's a recipe for a vegan high protein smoothie:

Ingredients:

1 cup unsweetened almond milk (or any plant-based milk of your choice)
1 ripe banana
1/4 cup cooked quinoa (cooled)
2 tablespoons almond butter (or any nut or seed butter)
1 tablespoon chia seeds
1 tablespoon flaxseed meal
1 tablespoon hemp seeds
1 tablespoon unsweetened cocoa powder (optional)
1 teaspoon maple syrup or agave nectar (optional, for sweetness)
Ice cubes (optional, for a colder smoothie)

Instructions:

1. In a blender, add the almond milk, ripe banana, cooked quinoa, almond butter, chia seeds, flaxseed meal, hemp seeds, and cocoa powder (if using).
2. Blend on high speed until all the ingredients are well combined and you have a smooth consistency.
3. Taste the smoothie and if desired, add the maple syrup or agave nectar for sweetness. Blend again to incorporate.
4. If you prefer a colder smoothie, you can add a few ice cubes and blend until well combined.
5. Pour the smoothie into a glass and enjoy!

This smoothie is packed with plant-based protein from quinoa, almond butter, chia seeds, flaxseed meal, and hemp seeds. It also provides healthy fats, fibre, and other essential nutrients. Feel free to adjust the ingredients and quantities based on your preferences and dietary needs.

Serve and enjoy!


Things to consider

Eat your greens first:

A good way to ensure that you eat your greens is to enjoy them as a starter.

By doing so, you'll most likely finish all of your greens while you're at your hungriest. This may cause you to eat less of other, perhaps less healthy, components of the meal later.

It may lead you to eat fewer and healthier calories overall, which could result in weight loss.

Plus, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels.

It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes.

Reward Yourself Without Food:

Instead of using food as a reward, find non-food ways to treat yourself when you reach milestones in your weight loss journey. This can help break the association between food and rewards.

Add Algae to Your Diet:

Spirulina is a high-protein seaweed supplement that's typically dried and sold in powdered form. The dried stuff is about 60 percent protein, and, like quinoa, it's a complete protein—deeming it a great weight loss tool.

A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day's allotment of vitamin B12, which can encourage weight loss by giving you more energy and boosting your metabolism. Try tossing some spirulina into a smoothie and watch the pounds melt off.

Avoid Crash Exercise Routines:

Just like crash diets, extreme exercise routines can be unsustainable and harmful. Gradual, balanced workouts are more effective and sustainable for long-term weight loss.

Focus on Overall Health, Not Just Weight:

Don't obsess over the number on the scale. Focus on improving your overall health, such as reducing body fat percentage, increasing muscle mass, and improving cardiovascular fitness.

Stay Consistent with Tracking:

Continue to track your food intake, exercise, and progress as you work toward your weight loss goals. Consistency helps identify areas for improvement.

Limit Processed Foods:

Processed foods are often high in unhealthy fats, sugars, and additives. By reducing your intake of processed snacks and meals, you can lower your calorie consumption and improve the quality of your diet.

Eat Smaller, More Frequent Meals:

Opting for smaller, more frequent meals can help stabilize blood sugar levels, curb hunger, and prevent overeating. It's a strategy that can work well for some people, but individual preferences vary, so find what works best for you.

Choose Whole Foods:

Whole foods, like fruits, vegetables, whole grains, and lean proteins, are minimally processed and packed with essential nutrients. They can keep you feeling full and satisfied while supporting your overall health and weight loss goals.


Useless Facts

Meteorologists claim they're right 85% of the time (think about that one!)

Kev Tobin can divide by zero.

In 1980, a Las Vegas hospital suspended workers for betting on when patients would die.

Los Angeles' full name 'El Pueblo de Nuestra Senora la Reina de Los Angeles de Porciuncula' is reduced to 3.63% of its size in the abbreviation 'L.A.'.

James "Chizzywig" Chisnall can sneeze with his eyes open.

If you went out into space, you would explode before you suffocated because there's no air pressure.


Previous newsletters:

The Woodlands newsletter: Sunday 19th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33607

The Woodlands newsletter: Sunday 12th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33559

The Woodlands newsletter: Sunday 5th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33558

The Woodlands newsletter: Sunday 29th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33419

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 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 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