Woodlands Fitness Centre

The Woodlands newsletter: Monday 29th November 2021

Monday 29th November 2021

Hi,

Many diet programs out there don't address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups.

For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

1). Had a tendency to evaluate self-worth in terms of weight and shape

2). Had a lack of vigilance with regard to weight control

3). Had a dichotomous (black-and-white) thinking style

4). Had the tendency to use eating to regulate mood.

Psychological characteristics such as "having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy" often predict failure with long term weight loss. On the other hand, psychological traits common to people who experienced successful long term weight loss include "...an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability."

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


How Do You Calculate Your Calories For A Moderate Deficit?

In previous newsletters, I've used thee Mifflin-St. Jeor equation, which has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent. The equation is recommended by nutrition professionals.

The easiest way to calculate your calories for weight loss is;

Your bodyweight in lbs x 12 = daily calorie intake

This will set you up at approximately a 20% deficit and you can track your weight from here before determining if you need to make any adjustments.

One thing to be aware of is, as your body fat levels go down so will the number of calories you need to stay in a calorie deficit.

This process is called adaptive thermogenesis - and it's the slowing of your metabolic rate when you've been in a prolonged calorie deficit. The greater the calorie deficit and the greater the duration of the deficit the higher this reduction in metabolic rate will be.

However, there's no need to panic.

At most you're looking at the slowdown of your weight loss progress over time as your calorie needs change due to this metabolic change combined with your change in weight.

As you lose fat and your body weight goes down so will the number of calories you need to maintain your weight, which means the number of calories you can eat and lose weight will also change.

For example, what worked for you at 280 lbs won't necessarily work for you at 220 lbs as your body's needs will be different.

This makes sense, yes?

But if you need any further information or advice, please come and talk to me.


Nuts

Despite being high in fat, nuts are not as fattening as you would expect. They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

What's more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't. Just make sure not to go overboard, as they're still fairly high in calories.

If you tend to binge and eat massive amounts of nuts, it may be best to avoid them. Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

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


Exercise of the week: multiplanar step-up, balance to overhead press

Stand in front of a box (6 to 18 inches high) with feet shoulder width
apart

Hold dumbbells in both hands at chest level

Draw abs in and activate glutes

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

Push through heel and stand up straight balancing on one leg

Flex the other leg at the hip and knee

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

Slowly return the dumbbells to chest

Return opposite leg to the ground and step off the box

Repeat on other leg

Regression:

Omit balance
Progression
Frontal plane
Transverse plane

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


Things to consider

Lift weights:

Resistance training can be beneficial for weight loss when paired with dietary modifications. In addition, it can help maintain lean body mass during weight loss.

Eat an Apple

The benefits of chowing down on whole fruits are clear, and eating an apple each day can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease, and diabetes. The red or green fruits are a low-calorie, nutrient-dense source of fiber, which research has proven to be integral to reducing visceral fat. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years.

Rest between sets:

Muscles use specific energy systems for very short-duration or high-force activities. The rest periods between sets of resistance training can be changed to achieve certain goals, such as strength or weight loss. Muscle hypertrophy is best achieved with moderate rest between sets, such as 30-90 seconds.

Novice weightlifters typically benefit from 60-120 seconds of rest between sets. They may change the rest interval depending on their goals as their training progresses.

Muscular endurance training typically involves short rest periods between 20-60 seconds. In this type of training, a higher volume of reps is performed with a lower amount of weight.

Strength can be maximized by rest intervals between 2-5 minutes in duration. This allows the muscles to recover enough to produce a comparable amount of force for the next set.


Receipe of the week: Christmas Turkey Traybake

Ingredients:

Olive oil
1 kg baking potatoes peeled and cut into 50g chunks
Salt and pepper
500 g parsnips peeled cut into batons
500 g chantenay carrots left whole
8 garlic cloves gently bashed, skins left on
1 large red onion peeled and cut into 8 wedges
10 cocktail sausages wrapped in bacon you can buy these ready prepared (sometimes they're called pigs in blankets).
8 turkey breast fillets each one approximately 100g
8 sage leaves
200 g sprouts
Gravy and other sauces to serve.

Method:

Pre-heat your oven to 200C. Drizzle about 8 tablespoons of olive oil in the base of a very large roasting tin (roughly 40 x 33cm) and place the tray in the oven to heat up.

Peel the potatoes and cut them into chunks that weigh roughly 50cm. Place them in a large saucepan and cover with boiling water. Add a teaspoon of salt and cook over a medium-high heat for 12 minutes. (Start timing as soon as you turn on the heat, NOT from when the water reboils).

Meanwhile peel the parsnips and cut into large batons. I usually cut my parsnips in half lengthways and then widthways and then cut the top part in half again lengthways so I get 6 roughly even sized batons.

Gently bash 8 garlic cloves and peel and cut a red onion into quarters. Slice your sprouts in half and get the sage and carrots out of the fridge and you are all ready.

When the potatoes are done, drain them and then tip them into the hot fat. Spread them out and add the parsnips and carrots.

Sprinkle over a good amount of salt and pepper and then baste everything with a little of the hot fat (take care not to burn yourself!).

Put the tray in the oven and roast for 20 minutes.

After 20 minutes remove the tray and add the garlic cloves, red onion wedges, cocktail sausages and sage leaves. Give everything another good baste and return the roasting tray to the oven. Roast for another 20 minutes.

After 20 minutes, season the turkey breast fillets then add them to the tray along with the halved sprouts. Give everything another good baste and then put back in the oven for 15 minutes. This would be a good time to make a jug of gravy and any other sauces you want to serve with the traybake (e.g. bread sauce and/or cranberry sauce).

After the last 15 minutes, check the turkey is done (cut the largest fillet in half and check it is white and not pink) and serve with your gravy and sauces.

Enjoy!


Useless Facts

China has more English speakers than the United States.

Elephants are the only animals that can't jump.

February 1865 is the only month in recorded history not to have a full moon.

If the population of China walked past you in single file, the line would never end because of the rate of reproduction.

If you yelled for 8 years, 7 months and 6 days, you will have produced enough sound energy to heat one cup of coffee.







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