Woodlands Fitness Centre

The Woodlands newsletter: Monday 6th December 2021

Monday 6th December 2021

Hi,

Psychology plays a major role in determining if people are successful with long term weight loss. If it's not addressed as part of the overall plan, it can be the factor that makes or breaks your success.

This, however, is not an area most nutrition programs can adequately tackle and maybe should not be expected to. You might need help with motivation, goal setting, and support.

If you see yourself as someone who has failed to maintain their weight long term, then maybe - in addition to regular resistance training - you will need to address those issues via counselling, support groups, etc.

If you've tried every diet and exercise plan and can't slim down, there may be a psychological block in your way. Weight loss is an uphill battle for anyone, but those dealing with emotional struggles may have a harder time reaching their goal.

The first step to a healthy resolution is identifying the issue. You may find that there is more than one roadblock to address. The good news is, however, that these hurdles are surmountable.

The psychological blocks to weight loss include:

1). All-or-Nothing Thinking
2). Negative Body Image
3). Stress
4). Depression
5). Personal or Childhood Trauma

I'll cover each of these over the next 5 weeks followed by some tips to Overcome Barriers.

Don't expect all weight loss program to cover this topic adequately. Look for a fitness facility that can offer support, realistic goal setting and guidance to will keep you on track.

Don't be afraid to talk to someone if you're struggling. We are here to listen, to help and to support you. You just have to ask.

Due to popular demand (and when I say popular, I just mean Jack Pickford asked when I'm going to start making stuff up again), I have included a few useless facts that are especially useless as they're not actually factual. So you can't sue me for libel.


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


Vary your caloric intake (part 1)

Here's the thing about the human body: It's much smarter than you think.

If your daily caloric target is 1,500 calories and you hit that number consistently every single day, your body is going to recognize it and your metabolism will start to plateau (so to speak).

If you want to "trick" your body into jumpstarting your metabolism again, all you need to do is vary that daily caloric intake to keep it guessing. Try downing, say, 2,000 calories one day and 500 the next. As long as it all balances out, you should be fine and there's a good chance your increased rate of metabolism should help you burn fat faster. There are loads of 'new' rules for getting ripped.

What is the 5:2 diet?

Eat what you want five days a week, eat next to nothing for two. The part-time diet that still allows you to eat chocolate cake yet lose weight has hit the headlines and taken off in a big way.

The simplicity of the 5:2 diet and the fact you can eat pretty much what you like five days a week, are key to its popularity. Dieters are recommended to consume a 'normal' number of calories five days a week and then, for two, non-consecutive days, eat just 25% of their usual calorie total - 500 calories for women and 600 for men.

There are no restrictions on the types of food you can eat and it is suggested that women can expect to lose about a 1lb a week on the diet with men losing about the same if not a little more.

The 5:2 and similar intermittent-fasting diets are said to be easier to follow than traditional calorie restriction, and an advantage is that you do not have to exclude any food groups. Fasting is a simple concept which appears to promote weight loss, although the hunger experienced can be a limiting factor for some.

Many see the eating regime less as a 'diet' and more as a way of life that can help them maintain their weight loss in the longer term. All the headlines for the 5:2 diet, and similar intermittent-fasting regimes, claim that calorie restriction may be linked with:

1. Improving brain function
2. Reducing the risk of heart disease, stroke and cancer
3. Improving cholesterol levels and blood-sugar control, and be anti-ageing thanks to its possible effect on lowering levels of the hormone Insulin-like Growth Factor -1 (IGF-1)

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.


Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fibre and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibres that have been shown to increase satiety and improve metabolic health.

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet, you'll want to avoid grains, as they're high in carbs.

But there's otherwise nothing wrong with eating whole grains if you can tolerate them.

You should avoid refined grains if you're trying to lose weight. Choose whole grains instead — they're much higher in fibre and other nutrients.

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


Exercise of the week: single-leg Romanian deadlift to overhead press

Place one hand on hip and a dumbbell in the other

Balance on one leg, with knee flexed at a five degree angle & aligned over second and third toes.

Draw abs in and activate glutes.

Keep 'floating' leg directly beside stance leg and slowly bend over at the waist, maintaining five degrees of knee flexion.

Reach with the dumbbell toward stabilizing foot. While lowering, maintain optimal alignment of lower extremity.

Lower to the first point of compensation.

Then activate glutes and stand back upright until hip is extended.

Hold a balanced position and press the dumbbell overhead.

Lower weight back to chest and repeat.

Regression (how to make it easier):

Decrease range of motion

Progression (make it harder):

Balance beam
Reebok Core Board
Half foam roll
Airex pad
Dyna Disc

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

Recipe of the week: Fajita-style pasta

Ingredients:

2 tbsp olive oil
2 large skinless chicken breasts, cut into strips
1 onion, thinly sliced
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
1 garlic clove, crushed
1⁄4 tsp chilli powder
1 heaped tsp sweet smoked paprika
1⁄2 tsp dried oregano
1 tsp ground coriander
1⁄2 tsp ground cumin
3 tbsp tomato purée
80ml double cream
350g penne or rigatoni pasta
1⁄2 small bunch of flat-leaf parsley, finely chopped
Grated parmesan or cheddar, to serve

Method:

Heat the oil in a large shallow casserole or frying pan.

Add the chicken and fry for 5 mins over a medium heat until golden all over. Remove and set aside on a plate.

Put the onion and peppers in the same pan and fry over a medium heat for 8-10 mins. Add the garlic, dried herbs and spices and cook for 1 min.

Add the tomato purée and cook for 2 mins. Return the chicken to the pan and pour in the cream, stirring to combine.

Season to taste.

Cook the pasta following pack instructions, then drain and reserve 150ml of the cooking water. Add the pasta to the pan with 50ml of the water and stir everything together over the heat.

Add a little more water to loosen if needed. Season to taste and stir through the parsley.

Divide between six bowls and top with a little cheese and extra chopped parsley, if you like. This can be packed into a lunchbox and eaten cold, too.

Enjoy!


Things to consider:

Exercise larger muscles to burn more calories:

Serious fat-burning activity uses the large muscle groups of the body - the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. So in your gym workouts, you are much better off using, say, the rower than one of those cross-trainer machines for maximum calorie burn.

Move for Two Minutes

If a HIIT workout or resistance training seems too daunting, simply move for two-three minutes to burn some calories. But ONLY on the days when the gym seems too daunting.

Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories per year.

Foam roll:

Foam rolling is basically a self-massage technique meant to affect your soft tissues (like your muscles and fascia), you can foam roll any major muscle group including the quadriceps, hamstrings, calves, and upper back.

You just want to avoid sensitive parts of the body where nerves and blood vessels lie close to the skin like your neck, abdomen and groin.


Useless Facts

In the last 4,000 years, no new animals have been domesticated.

Leonardo Da Vinci invented the scissors.

Ben Pink likes to run with scissors.

The word "set" has more definitions than any other word in the English language.

Jack Pickford likes to do walking lunges with scissors.

Nutmeg is extremely poisonous if injected intravenously. So you probably shouldn't do that.

Matt Kirkham uses paper to cut scissors.





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