Woodlands Fitness Centre

The Woodlands newsletter: Monday 7th June 2021

Monday 7th June 2021

Hi,

The first article this week is about building muscle and burning fat at the same time. There are training methods that involve intense, efficient cardiovascular and muscular training.

Metabolic Training can involve supersets, circuits, speed, low rest and compound movements; it almost always packs a double-punch of aerobic and anaerobic work, breaking down barriers between traditional weight training and cardio.

The next article covers 5 of the 20 Most Weight-Loss-Friendly Foods on The Planet. Try to factor as many of these into your diet as possible.

The exercise of the week is the cable squat to row, This is a fantastic total body move.

The recipe of the week: Slow Cooker Coconut Quinoa Curry. Yes, I know it's more of that veganness, but maybe people like that veganness and maybe you shouldn't be so judgemental, sat there with your packets of sliced ham.

I hope you enjoy this newsletter but if you have any questions please come and ask me.

Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
1 month: £26

Single (per month):

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Group Personal Training

The Woodlands Fitness Centre offers Unlimited Classes / Group training sessions:

The premise is simple: 48 sessions every week. Share the sessions with up to 5 other people. Come to up to 4 sessions per week. Each session will be a proper personal training session.

Our Group Personal Training membership offers professional coaching, support, motivation, accountability and results at a fraction of the cost of 1-to-1 Personal Training.

The 45 minute sessions are designed for people of mixed ability. Sharing the workout enhances the experience for participants. Having someone exercising with you can push you a little harder than you might do on your own.

Both the trainer and participants are there to help you get through the workout. Exercising with friends can definitely be fun. When you stick to a training routine, you will get the results. Research shows that members that are involved in programs are more likely stick with it.

Classes / Group training sessions are now strictly limited to 6 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:

http:www.woodlandsfitnessrowsley.co.uk/group-exercise

Group Training membership prices:

Joint/Student:
12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:

http:www.woodlandsfitnessrowsley.co.uk/special-offers


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.

30 mins:

3 weeks x 2 per week
6 x 30 mins: £72 (£89)

5 weeks x 2 per week
10 x 30 mins: £116 (£144)

45 mins:

3 weeks x 2 per week
6 x 45 mins: £95 (£112)

4 weeks x 2 per week
8 x 45 mins: £125 (£147)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £156 (£178)

The price in brackets is for non-members.

All of our PT packages include:

GROUP PT membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT sessions must be used within time periods listed above.

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.

All of our PT packages include full gym, group personal training & classes membership.

The 2 x 45membership

This membership includes:

✔2 x 45 minute PT sessions per month (worth £21 each)
✔Unlimited GROUP PT sessions
✔Unlimited gym use
✔Calorie target setting advice
✔Nutritional support
✔Discounted additional personal training sessions

12 month: £43pm
3 month: £47
1 month: £51

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.


Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 9.00am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 9.00am - 9.00pm
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




Can you build muscle and burn fat at the same time?

Can you build muscle and burn fat at the same time?

There are training strategies that allow you to build muscle, torching fat, and improving overall physical fitness. At the same time.

Your workout should spike your metabolism, burn calories, lift your lactate threshold, build muscle and maximize your body's capacity for change.

No magic or witchcraft here!

Metabolic Training is just a term covering various combinations of intense, efficient cardiovascular and muscular training. Metabolic Training can involve supersets, circuits, speed, low rest and compound movements; it almost always packs a double-punch of aerobic and anaerobic work, breaking down barriers between traditional weight training and cardio.

Metabolic Training works by heightening the metabolic "cost" of exercise. This might sound geeky... until you try it. Whereas traditional resistance training might tap 25 or 30% of the body's "change capacity," Metabolic Training can maximize your potential for change and unleash metabolic forces that work all day and night.

By maximizing your body's change capacity, you can improve 50%—not 25 or 30%—in only 6 weeks. Even better, Metabolic Training spreads improvement across multiple desired targets. Basically, when properly integrated into a periodized-training scheme, Metabolic Training can help you build muscle, burn fat and gain strength at the same time.

Energy expenditure over the course of an Metabolic Training workout can easily approach or exceed 600 calories, depending on the routine. Better yet, excess post-exercise oxygen consumption (EPOC) increases dramatically. EPOC, often referred to as afterburn, measures the energy expended to return your body to its normal, resting state after a workout. Post-workout, your body uses an immense amount of energy to recover from the stress placed upon it. Considering that intense training can elevate EPOC for 38 hours or more, the total number of calories burned quickly stacks.

In addition to stoking your body's fat-burning fire, Metabolic Training can also enhance muscle growth. It does so by increasing your lactate threshold, the point at which lactic acid rapidly begins to accumulate in your muscles. Lactic acid build-up can interfere with muscle contraction, reducing your reps.

Metabolic Training counteracts lactic acid's negative effects by improving your ability to buffer lactic acid and shuttle it out of muscle tissue. The upshot: a greater tolerance for high volumes of work, an important component for maximizing muscle growth. What does all this crazy crap mean? If you want to build muscle, consider using Metabolic Training for a brief mesocycle (2-6 weeks) before embarking on a longer, more traditional muscle-building routine.

Ready to give Metabolic Training a try? Good! Let's nail the basics of how it's done:

1. Crunch Time

First, the essence of Metabolic Training is to pack more exercise into less time. This is best achieved by employing high repetitions (15-20 reps per set, equating to about 60-65% 1RM) with minimal rest between sets4. The key to optimizing results is to train at maximal or near-maximal levels of effort. So take most sets to muscular failure or close to it (equating to a Rated Perceived Exertion [RPE] of 9 or 10 on a scale of 1-10). If you aren't sufficiently pushing yourself to complete each set, the metabolic effect and your results will suffer.

2. Prioritise total body routines

Metabolic Training should be a total-body routine that works all the major muscles each session. Since the metabolic cost of an exercise relates directly to the amount of muscle worked, incorporate multi-joint exercises whenever possible.

Involve more muscle, and you expend more energy. Opt for compound movements: squats, rows and presses will work the muscles of the torso and thighs. Reserve single-joint movements for the arms and calves. Train three, non-consecutive days per week (i.e. Monday, Wednesday, Friday) to allow for adequate recuperation.

3. Use a moderately fast tempo

Repetitions should be performed at a moderately fast tempo, particularly on the concentric portion (the "positive" half) of the movement. Despite the hype that "super-slow" training optimizes metabolic effects, studies suggest otherwise.[5] Aim to perform concentric lifts as explosively as possible without sacrificing clean technique.

Eccentric reps - the negative motion, when you lower the weight - should be performed somewhat slower. You want your working muscles to resist gravitational pull on the negative phase of each rep. Understand that eccentric exercise has been shown to have a significant effect on Metabolic Training-induced energy expenditure.

Not lowering weights under control diminishes results. An eccentric tempo of approximately 2-3 seconds is recommended.

Next week I'll give some Metabolic Training Routines.

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


The 20 Most Weight-Loss-Friendly Foods on The Planet (1 to 5)

Not all calories are created equal. We know this, right? If not: different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones and the number of calories you burn.

This subject is explored later in our article: The 20 Most Weight-Loss-Friendly Foods on The Planet (1 to 10).

Here is a list of 1 to 10 of the 20 most weight-loss-friendly foods on earth that are supported by science:

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies show that they neither adversely affect blood cholesterol nor cause heart attacks. Which is nice. Furthermore, they're one of the best foods to eat if you need to lose weight, as they're high in protein, healthy fats and can make you feel full with a very low amount of calories.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks. Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others. Leafy greens have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fibre.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies. Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

3. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients. Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally. Studies show that a significant number of people don't fill their iodine needs. Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease. Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they're high in fiber and tend to be incredibly filling. What's more, these types of veggies generally contain decent amounts of protein.

They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They're also highly nutritious and contain cancer-fighting substances.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized. It has been blamed for various health problems despite a lack of good evidence to back up these negative claims. Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women. Meat consumption, in moderation, is a weight-loss-friendly food because it's high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day.

Studies have shown that increasing your protein intake to 25-% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.

If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

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


Exercise of the week: squat to row

Face a cable machine with both feet shoulder-width apart, with feet pointing straight ahead & knees over second & third toes.

Hold cables with arms extended at chest level

Draw abs in & activate glutes

Perform a three-quarter squat, keeping lower extremity in
proper alignment

Before any compensation occurs, active glutes & stand to a fully
upright position

While standing, begin to row, by pulling the cable, squeezing
should blades & pulling thumbs to your armpits

The row should be complete by the time the legs are fully extended

Repeat by extending the arms and squatting

How can you make this exercise harder?

Two-leg, alternating-arm
Two-leg, single arm
Single leg, two arm
Single-leg. Alternating-arm
Single-leg, single arm

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 Coconut Quinoa Curry

This healthy coconut quinoa curry is one of the easiest meals you'll ever make. Just toss all the ingredients in the slow cooker and let it cook!

Ingredients:

1 medium sweet potato peeled + chopped (about 3 cups)
1 large broccoli crown cut into florets (about 2 cups)
1/2 white onion diced (about 1 cup)
1 15 oz can organic chickpeas, drained and rinsed
1 28 oz can diced tomatoes
2 14.5 oz cans coconut milk (either full fat or lite)
1/4 cup quinoa
2 garlic cloves minced (about 1 tablespoon)
1 tablespoon freshly grated ginger
1 tablespoon freshly grated turmeric or 1 teaspoon ground
2 teaspoon wheat free tamari sauce
1 teaspoon miso or additional tamari
1/2 - 1 teaspoon chili flakes

Instructions:

Add all ingredients to a slow cooker, starting with 1 cup of water.

Stir until everything is fully incorporated.

Turn the slow cooker to high and cook for 3 - 4 hours until sweet potato cooks through and the curry has thickened.

Recipe Notes:

To grate my fresh spices, I like to use a zester. In fact, I love to use a zester. And not just for grating fresh spices.

Enjoy!


Useless Facts

More bullets were fired in 'Starship Troopers' than any other movie ever made.

60% of electrocutions occur while talking on the telephone during a thunderstorm.

The name of the girl on the statue of liberty is Mother of Exiles.

3.6 cans of Spam are consumed each second.












































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