Woodlands Fitness Centre

The Woodlands newsletter: Monday 15th November 2021

Monday 15th November 2021

Hi,

Okay, so before I burst into some ranting about calorie deficits, lifting weights etc, let's start with the Christmas opening times:

Friday (Christmas Eve):
8am-12 noon (Group PT: Katie)

Saturday (Christmas Day):
Closed

Sunday (Boxing Day):
Closed

Monday 27th:
8.00am-2.00pm (Kettlebells: Giles)

Tuesday 28th :
8:00am-2.00pm (HIIT: Giles)

Wednesday 29th:
8.00am-2.00pm (Body Con: Lee)

Thursday 30th:
8.00am-2.00pm (Group PT: Giles)

Friday (New Years Eve):
8.00am-2.00pm (Group PT: Giles)

Saturday (New Years Day):
Closed

Sunday 2nd:
8.00am-2.00pm (Normal classes)

Monday 3rd (Bank Holiday): 8.00am-2.00pm (Group PT: Giles)


Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal.

I've talked / ranted about this extensively over the years. However, many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do cardio exclusively and ignore resistance training.

Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond just doing cardio.

Think about it; if you do any form of exercise whilst watching the latest episode of Stranger Things then you're really doing much.

The first article this week is titled "Stop trying to spot reduce (part 1)"

The second article is about Avocados. This is part of our seemingly never ending articles on the 20 Most Weight-Loss-Friendly Foods on the Planet.

The exercise of the week is a step-up to two arm press.

The recipe of the week is a New York Deli Inspired Cheeseburger.

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


Gym Only memberships:

Joint/Student (per month):

12 months: £22
3 months: £24
1 month: £26

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.


Unlimited Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Unlimited 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 and HIIT.

* 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!

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


Unlimited PT membership prices:

Joint/Student:

12 months: £32pm
3 months: £34pm
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 £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: £46
1 month: £49

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: £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 (£120)

4 weeks x 2 per week
8 x 45 mins: £125 (£160)

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.

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


Stop trying to spot reduce (part 1)

Here's the thing about spot reduction: It doesn't exist. Doing 1,000 crunches every day and abs-only workouts aren't going to make your six-pack come out from hiding if your diet and exercise regimen are severely lacking. Use that time, instead, to do some high-intensity interval training or mixing up your lifting routine.

I'm always being asked by members how they can lose fat from a specific part of the body. More often than not the problem area is the stomach, legs, bum and hips. Unfortunately, it is never possible to spot reduce fat.

Everyone will know what parts of their body they most want to tone and we can help you to develop the muscle. This is a sensitive area so you will have to tell us what you want. A common problem area is the mid-section and most people think the solution is to do endless sit-ups. No. Please no. Just stop it. Stop it now.

The way some people insist on crunching up and down for hours on end, you'd think this basic exercise was a miracle fat-loss technique.

Nothing makes me angrier than the late night 'celeb' infomercials, where people claim to go from a size 20 to a size 8 in 4 weeks, by doing 5 mins of crunches each day! Don't believe it because it's a total scam.

It's not that ab curls are bad for you; they are great at strengthening your abs and giving you a nice six pack, along with planks. But if you have a layer of fat covering them you'll never see them. Doing 5,000 sit-ups every day will not 'burn' fat from your stomach. You simply cannot 'spot burn' fat from one part of your body. You lose weight evenly from all over, so the places with the greatest amount of fat will be the last to slim.

In other newsletters we have explained that weight training and cardio (ideally HIIT / interval training) will shed fat, but it's worth reiterating. The resistance element of a weights workout burns far more calories than the repetitive motion of a sit-up. Abs exercises should be added to your workout only so that when you do lose the fat, you'll have a six-pack lurking underneath.

More next week...

If you need any further information or advice on how to implement these into your training, please come and talk to me.


Avocados

Avocados are a unique fruit. While most fruits are high in carbs, avocados are loaded with healthy fats.

Avocados are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What's more, Avocadoes are a perfect addition to vegetable salads, as studies show that their fat content can significantly increase carotenoid antioxidant absorption from the vegetables.

They also contain many important nutrients, including fiber and potassium. Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.


Exercise of the week: step-up to two arm press

Stand in front of a box (6 inches high) with feet shoulder width apart.

Hold 2 dumbbells in both hands at chest level (palms facing body)

Draw abs in and activate gluts.

Step onto box with one leg keeping foot pointed straight ahead and knee lined up over mid-foot.

Push through heel and stand up straight with both legs on top of box.

Once stabilization has been established press the dumbbells overhead until both arms are fully extended.

Slowly return the dumbbells back to chest.

Step off the box and return to the ground maintaining alignment of the lower extremity.

Repeat on other leg.

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


Recipe of the week: New York Deli Inspired Cheeseburger

Ingredients:

1 Tablespoon Butter
1 1/2 lbs Mince Beef
Salt and Pepper
1/2 Onion (sliced thin)
4 Slices Pastrami
4 Slices Swiss Cheese
Tomato (sliced thin)
Lettuce Leaves
Yellow Mustard

Method:

First we're going to start with the caramelized onions. In a small sauté pan, melt your butter.

Once melted, add in your onions and cook over a medium heat, stirring frequently to prevent burning (the caramelization process should take about 15 minutes) - so while the onions caramelize, you can make your burgers. Once the onions caramelize, season with salt.

Form the burgers into four 6oz patties (making the centre of the burger thinner than the outer edges (this allows for more even cooking). Preheat your oven to 375 degrees. Heat up a cast iron skillet on your stove over a high heat. Add a teaspoon of Canola Oil and get it screaming hot.

Season both sides of your burger with salt and pepper. Place the burgers in the skillet and cook 5 minutes, flip over, and cook another 3 minutes.

Top each burger with a slice of Pastrami and a Slice of Swiss cheese. Place in the oven for about 4 minutes and remove.

To assemble: On your bun, add some of your caramelized onions, then your burger, and top with tomato, lettuce and mustard. Serve hot.

Enjoy!








GW's top suggestions

Know your body:

Any kind of workout regimen is no good if it pushes your body in ways that put you at risk for strains, overtraining, and injury. Just because someone is making gains by training to failure, or performing rest-pause training, doesn't mean you should do it too - regardless of the cost.

Skip Nap Time:

Napping may be an easy way to catch up on some missed shut-eye, but dozing off in the middle of the day does nothing to aid weight loss. In fact, research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun's gone down.

Changing your sleep routines will mess with your circadian rhythm, the body's internal clock that plays a major role in metabolism function.

Move properly:

Proper biomechanics increase your movement efficiency and decrease your risk of injury. How long it takes to perfect your form is relative and varies depending on the exercise. For example, Olympic-style weightlifting focuses on skilled movement with rapid speed of performance. Conversely, the amount of complex movement in a bench press is much less and requires less coordination of multiple body parts.

Pick the Right Protein Bar:

By now you know that protein is a vital part of a healthy diet, but don't let that fact fool you into thinking that all protein bars are created equal. Though a multitude of the trendy treats purport to be nutritious and low in calories, many of them are also packed with sugar but low in satiating fibre, meaning they aren't actually very healthy at all. Before picking a protein bar to snack on, give the nutrition label a good once-over and look for something with natural ingredients and plenty of protein (obviously) and fibre.


Useless Facts

On an American one-dollar bill, there is an owl in the upper left-hand corner of the "1"encased in the "shield" and a spider hidden in the front upper right-hand corner.

The name for Oz in the "Wizard of Oz" was thought up when the creator, Frank Baum, looked at his filing cabinet and saw A-N, and O-Z; hence the name "OZ."

The microwave was invented after a researcher walked by a radar tube and a chocolate bar melted in his pocket.

Mr. Rogers is an ordained minister.

John Lennon's first girlfriend was named Thelma Pickles.







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