Woodlands Fitness Centre

Hi, Every day there are highly conflicting stories about how lockdown will last. There are always unnamed "sources" or "experts". Who are these people and why are they always anonymous? What you have to remember is that newspapers need you to click on their links because that increases website visits which in turn translates into advertising revenue. As such, their headlines will say anything to get you click on / share the article. Click bait, I think it's called. These stories don't have to be true. Just a warped permeation of what could be little more than someone's uninformed reckon. Unless it comes directly from the Government through an official channel then just ignore it. Other countries are coming out…

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Hi, Have you adjusted your maintenance calories since you started working at home? With changes to working patterns, people staying at home, limits on us going outside, gyms temporarily closed etc our calorie expenditure is likely to be much lower. And if you're eating more because of boredom or comfort eating then many of you will be piling on weight. If you were previously moderately active you might now be lightly active or - worst case scenario - sedentary. This means your calorie expenditure will have dropped by as much as 22%. So make sure you've adjusted your maintenance calories. If you're not sure, please email me your height, weight and age and I'll reply with your BMR, maintenance calories and a viable…

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Hi, Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat. Making more healthful food choices is a direct outcome of becoming more in tune with the body. People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety. It is important to focus on being satisfied after a meal rather than full and to bear in mind that many "all natural" or low-fat foods are not necessarily a healthful choice. People can also consider the following questions regarding their meal choice: Is it good "value" for the calorie cost? Will…

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Hi, A lot of people drink too much. And I don't just mean alcohol. It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice - as well as alcohol. Those beers and those cheeky little glasses of prosecco. It all adds up. These are known as "empty calories" because they provide extra energy content without offering any nutritional benefits. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavour. Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water. We are offering…

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Hi, Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. You can also measure their progress by recording their weight on a weekly basis. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen. Calorie counting isn't an exact science, even when you weigh and measure portions. However, it's not necessary to be absolutely spot-on with your measurements. Just make sure to record your intake as accurately as you can. You should be most careful about recording items that are high in fat and/or sugar, such as pizza,…

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Under new guidelines. people will be allowed out to exercise once a day, either alone or with someone from your household. Don't meet up with friends. Don't form running clubs. This 5K schedule that assumes you're new to running and is designed to get you round comfortably, perhaps with a few short walk breaks. WEEK ONE Mon: Rest Tue: Run 1 min, walk 1 min. Do 10 times Wed: Rest Thu: Run 2 mins, walk 4 mins. Do 5 times Fri: Rest Sat Rest Sun: Run 2 mins, walk 4 mins. Do 5 times WEEK TWO Mon: Rest Tue: Run 3 mins, walk 3 mins. Do 4 times Wed: Rest Thu: Run 3 mins, walk 3 mins. Do 4 times Fri: Rest Sat Rest Sun: Run…

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Hi, Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric."That feeling, known as a "runner's high,"can be accompanied by a positive and energising outlook on life. Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters.…

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Hi, Some people say that "healthy" weight loss means losing one to two pounds per week. So if you're losing more - or less - than that, are you doing something wrong? As long as you're consuming a healthy amount of calories by eating nutritious foods and exercising more, you'll lose weight at an appropriate speed for your body. A lot of people have different versions of what "healthy" weight loss might look like. The truth is that the answer isn't so cut and dry. Weight loss occurs differently for everyone and that's okay. Healthy weight loss is usually 1-2 pounds per week. This would require a deficit of approx 750 calories per day (assuming 3,500 calories per Ib of fat). Let's say someone…

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Hi, I regularly get asked about 6 week weight loss plans, often featured on the front of fitness magazines. I get asked if they work. Well, yes. Any plan that involves a calorie deficit for 6 weeks (42 days) will work. Of course it works. It can't not work. Let's say we use a man as an example. He is 40 years old, lightly active and has a daily maintenance level of 2,553 calories. To lose fat you need to couple a calorie deficit with high-level energy expenditure. We all know this, right? For 6 weeks, we're going to increase his activity levels to extra active. This increases his daily maintenance level to 3,528 calories. This will likely involve lots of HIIT classes…

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