Woodlands Fitness Centre

The Woodlands Fitness Centre September 2014 Newsletter

Monday 1st September 2014

What's New?

Welcome to the Woodlands Rowsley September 2014 newsletter.

A number of you have noticed that I've recently lost a lot of weight. Quite simply, I've been following my own advice and I've been on the Paleo diet. In the Woodlands June 2014 Newsletter, I wrote that "abs are made in the kitchen, not in the gym". Put simply, getting a six-pack starts in the kitchen. As such, this month I'll mostly be talking about diet.

Many of you will have read last month's newsletter in which I described my plans for modifying the studio area at Woodlands Rowsley. The plan is to create a large multifunctional space that can be used and enjoyed by our members for the duration of our opening hours. Whilst sustaining the classes, I will add a number of group personal training sessions based on my proven personal training methods.

My personal training is structured and varied and includes core, bodyweight, plyometric, kettlebell, medicine ball, HIIT and resistance exercises. My personal training routines are designed to help my clients get results quickly and make training as fun as possible.

I've recently been planning ways to apply my personal training methods to the class's members - so you guys benefit from an expertly prepared and fun exercise routine but in a private class environment. There would typically be 8 members in each class. Other fitness/personal training facilities charge over £90 per month for just 1 group personal training session per week; Woodlands members will get access to unlimited group personal training sessions, our other classes, the gym and free workout programmes (all prepared by a Level 3 personal trainer).

Many of my PT clients want to lose weight for a specific event (usually a wedding). In the past we've offered free personal training sessions to our members and the take up has always been high.

I can't provide the type of personal training I do in the current studio as the floor and walls are not appropriate - I plan to use a larger range of kettlebells (2.5kg to 20kg) and medicine balls.

In the past there has always been a "them and us" attitude between the class only members and the gym members - but that's not how I feel the club should be perceived. Despite what some members think, the classes are tremendously important to me and I'd never want to remove them. From a business point of view, it wouldn't make sense.

My goal with the new studio is to increase the range of classes we are able to provide - in addition to providing a ladies only area for members who train during the day.

A gym in Buxton where Kerrie West now works has done the exact same thing - and members like the new classes/training space. However, many were concerned about the change.

I'm making these changes to improve what we do and provide a broader range of classes/studio personal training sessions - which I know you'll love.

I always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, and anything else. Please speak to me at the gym, use the suggestion box or email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
Giles

10 reasons why you're not losing fat. Reason 4: You eat 'low-fat' meals

Supermarkets aren't stupid - that's why they've grown so big. A few years ago, faced with the accusation that ready meals were fattening, they began introducing 'low-fat' versions in an attempt to make us all think we were being really healthy.

Unfortunately, 'low fat' is not the same as 'low calorie'. To lose fat without neutralising taste, the manufacturers use extra salt, sugar and additives. So eating a low-fat ready meal doesn't mean you're not taking in unnecessary, useless calories.

Pressure resulting from rising obesity levels has prompted supermarkets to reduce salt content in ready meals. However, you will be healthier and much more likely to lose weight if you make the effort to cook your own meals using fresh ingredients.

When was the last time you saw a 'low-fat' banana? 'Healthy living' broccoli? 'Light' pasta? Natural, unprocessed food is precisely that - natural! It doesn't need to have bad stuff taken out of it and a fancy label slapped on it. That's why it's good for you - providing it's eaten in moderation!

Paleo Diet: a Sample Meal Plan.

When it comes to dieting there are multiple options out there, all with their own strengths and weaknesses. I encourage my PT clients and a lot of members to follow the Paleo diet. It's straightforward, easy to follow - and it works.

This sample menu contains a balanced amount of all the paleo foods. Feel free to adjust this based on your own preferences.

Monday:
Breakfast: Eggs and vegetables, fried in coconut oil. One piece of fruit.
Lunch: Chicken salad, with olive oil. Handful of nuts.
Dinner: Burgers (no bun), fried in butter, with vegetables and some salsa.

Tuesday:
Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Burgers (no bun) with vegetables.
Dinner: Salmon, fried in butter, with vegetables.

Wednesday:
Breakfast: Salmon with vegetables.
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir fry, with vegetables. Some berries.

Thursday:
Breakfast: Eggs and a fruit.
Lunch: Ground beef stir fry with vegetables. A handful of nuts.
Dinner: Fried pork, with vegetables.

Friday:
Breakfast: Eggs and vegetables, fried in coconut oil.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.

Saturday:
Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Steak and vegetables.
Dinner: Baked salmon with vegetables and avocado.

Sunday:
Breakfast: Meat with vegetables.
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings, with vegetables and salsa.

There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight then it is a good idea to cut carbs somewhat and limit your intake of nuts and potatoes.

Consider this as a general guideline; nothing written in stone. You can adapt all of this to your own personal needs and preferences.

Paleo Snack Ideas no. 3.

This month's Paleo Snack Ideas:

Apple slices with nut butter: almond, cashew, or macadamia nut butters with crisp, tart apple slices make a delicious Paleo diet snack. Peanut butter is out (anybody who read the Woodlands March 2014 Newsletter will know that peanuts are actually legumes, not nuts)

Crispy kale chips: cut the stems out of several kale leaves, sprinkle with olive oil and sea salt, and bake at 275 degrees for 40 minutes. Turn them halfway through.

Meatballs: one or two meatballs (hot or cold) give you a conveniently travel-sized energy boost, and they're easy to make in bulk and store for later.

Fruit salad: a few strawberries, an orange, and a handful of blueberries make a Paleo snack that tastes as good as it looks.

Cucumber cups: cut a cucumber into slices about 2" thick, hollow out the centers, and stuff with tuna or salmon. These are perfect finger food for a party, since they're not messy to eat.

Very Punny

These jokes have very generously been donated by Bill Willis. A couple of them are actually funny.

Conditioner adverts tell you that coconut oil is really good for your hair. Well, it doesn't seem to work well for coconuts.

My wife told me that sex is better on holiday. That wasn't a very nice postcard to receive.

I once had an argument with one of the seven dwarves. He wasn't happy.



The Woodlands Fitness Centre Ltd
A: Unit 29, Peak Village Estate, Chatsworth Road, Rowsley (nr Matlock), Derbyshire, DE4 2JE
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk