Woodlands Fitness Centre

The Woodlands newsletter: Monday 6th September 2021

Monday 6th September 2021

Hi,

What is the number one reason diets fail long term; above all else?

The number one reason is - shock horror – people giving up.

I know right, who’d have guessed?

The numbers don’t lie; the vast majority of people who lose weight will regain it – and often exceed what they lost.

True story fam.

So what are YOU doing to avoid it?

Here’s another reality check: virtually any diet you pick which follows the basic concept of “burning” more calories then you consume – the well accepted “calories in calories out” mantra – will cause you to lose weight.

To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets – it simply does not matter in the short term.

Please note our revised opening hours

The first article this week is: Resistance Training Basics.

This is just part 1. The article continues next week.

The second article is: The 20 Most Weight-Loss-Friendly Foods on the Planet. Over the next 20 weeks I will elaborate on each of these. 20 weeks of newsletters to look forward to.

The exercise of the Week is a Ball Dumbbell Row.

The recipe of the week is a Tortilla Pepperoni Pizza.

I hope you enjoy these articles 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.

Shared / Group Personal Training:

The Woodlands Fitness Centre offers Unlimited Shared / Group personal training sessions:

There are 43 group training sessions per week, including: Condition, Total, Upper, Lower, Core, Circuit and HIIT.

We offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

We have a 5.15pm Group on Monday, Wednesday and Friday!

We have added a second Group class to Sunday morning to accommodate the increasing demand

These shared personal training sessions are 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

2 x 45membership:

This membership includes:

✔2 x 45 minute PT sessions per month (worth £23 each)
✔Unlimited SHARED 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.

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: £68 (£81)

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

45 mins:

3 weeks x 2 per week
6 x 45 mins: £97 (£116)

4 weeks x 2 per week
8 x 45 mins: £125 (£151)

60 mins:

4 weeks x 2 per week
8 x 60 mins: £164 (£198)

The price in brackets is for non-members.

All of our PT packages include:

SHARED 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.

Opening Hours:

Monday: 7.30am - 8.45pm
Tuesday: 9.00am - 8.45pm
Wednesday: 7.30am - 8.45pm
Thursday: 9.00am - 8.45pm
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 Basics (part 1)

By now, most of you know my advocate resistance training to get the results you craze. So I’ve prepared an basic resistance training overview.

You don't have to spend hours doing resistance training seven days a week to see and feel positive changes in your fitness level. A resistance-training program that does not focus on technique will get you results much more slowly and may put you at risk of injury. Here are some very important technique tips:

Quality and execution of movement is critical. It makes no sense to perform 20 rubbish reps – it’s better to perform eight reps with perfect form and then a break.

Take it slowly. Proper resistance training is not a fast sport. Unless you’re training for power, one repetition should typically take approximately about 4 seconds, which equates to two seconds to lift the weight and two seconds to lower the weight in a controlled fashion.

Most people lift much too quickly, using momentum instead of muscle. A proper set of 8 to 12 repetitions should take approximately one minute to complete. Proper execution of each rep is the most critical factor in resistance training. Reps performed with poor technique will get you nowhere!

Breathe. One thing I’m always eager to encourage our members do is breathe. Side effects of not breathing can include death. So make sure you breathe both in and out. The breathing out part is just as important. Jack can sometimes hold his breath for up to 17 hours – but he’s obviously a trained athlete.

A proper breathing rhythm will make each set more effective. Focus on exhaling as you lift the weight or when you exert, and inhaling as you lower the weight.

Maintain good posture. Proper posture is critical to ensure you are working the correct muscle groups and not putting your body at risk of injury. If seated, sit up straight.

Always keep your abdominals contracted through the entire set of any exercise.

Pull them up and in toward your spine to help stabilise your trunk. Keep your shoulders back and chest lifted up and out during any seated, bent-over or standing exercise.

This article continues next week…

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

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.

Abs are made in the kitchen, not in the gym. Put simply, getting a six-pack starts in the kitchen. You can do thousands of ab crunches but if you’re taking in too many calories you’ll never see those abdominal muscles.

Reduction of body fat is the only way to uncover that hidden six pack. Eat a well balanced diet that includes lean proteins, vegetables, fruit and healthy fats.

You won't achieve the desired goals without adequate nutrition and recovery time. The correct diet is a must.

Aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.

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
2). Leafy Greens
3). Salmon
4). Cruciferous Vegetables
5). Lean Beef and Chicken Breast
6). Boiled Potatoes
7). Tuna
8). Beans and Legumes
9).Soups
10). Cottage Cheese
11). Avocados
12). Apple Cider Vinegar
13). Nuts
14). Whole Grains
15). Chili Pepper
16. Fruit
17). Grapefruit
18). Chia Seeds
19). Coconut Oil
20). Full-Fat Yogurt

The type of calories you eat influences your results? For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight.

If you don’t eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you won’t be able to work hard enough in the gym.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram.

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

Exercise Of The Week: Ball Dumbbell Row

This exercise works the latisimuss dorsi. Otherwise known as the back muscles.

Begin in a prone position with stability under abdomen

Keep feet pointed down legs completely straight

Hold dumbbells in each hand & extend arms in front of body

Draw abs in & activate glutes

Lift chest off the ball

Row the dumbbells by retracting & depressing should blades

Flex elbows bringing thumbs toward armpits

Hold

Return dumbbells slowly to ground by extending elbows &
allowing shoulders to protract at end-range

Regression:

Kneeling over ball

Progression:

Alternating-arm
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: Tortilla Pepperoni Pizza

Ingredients:

1 la tortilla factory low carb whole wheat tortilla
2 ounces mozzarella
3 tablespoons marinara sauce
1/4 teaspoon dried oregano
1 pinch of crushed red pepper
8 slices turkey pepperoni
1 spray of canola oil spray

Instructions:

Preheat oven to 425 degrees.

Assemble your pizza by spreading the marinara on top of the tortilla.

Add the mozzarella cheese, then pepperoni.

Top with oregano and crushed red pepper.

Spray very quickly with canola oil spray (a half second spray).

Bake for 5-7 minutes, until bubbly and browned.

Let sit for 2-3 minutes before eating.

Enjoy!

Useless Facts

Only 6 people in the whole world have died from moshing.

In a test performed by Canadian scientists, using various different styles of music, it was determined that chickens lay the most eggs when pop music was played.
The storage capacity of human brain exceeds 4 Terabytes.

In Vermont, the ratio of cows to people is 10:1

Any free-moving liquid in outer space will form itself into a sphere, because of its surface tension.

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