Woodlands Fitness Centre

The Woodlands newsletter: Monday 13th December 2021

Monday 13th December 2021

Hi,

There is a sucker born every minute.

Seriously.

Some people out there are, like, totes super gullible.

When choosing a diet, always use the "Can I eat that way for the rest of my life?" Test. I know, it does not exactly roll off your tongue, but it gets the point across.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless.

Many fad diets you see out there will fail the "Can I eat that way for the rest of my life?" Test.

The question is not whether the diet is effective in the short term - but if the diet can be followed indefinitely as a lifelong way of eating.

Going from "their" way of eating back to "your" way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome.

These diet programs attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods.

There are no short cuts.

None.

There is no free lunch.

Only a commitment to a lifestyle change is going to keep the fat off long term. I realize that's not what most people want to hear, but it's the truth.

Like it or not.

So why don't you see this type of honest information about the realities of long term weight loss more often?

Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs.

If - by some miracle - everyone who read these newsletters actually followed it, and sent it on to millions of other people who actually followed it, the makers of said products would be in financial trouble quickly.

However, these companies know that "there's a sucker born every minute" - so I doubt they will be kept up at night worrying about the effects that me, or these newsletters, will have on their business.

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


Vary your caloric intake (part 2)

As with all diets, pregnant and breast-feeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme.

Furthermore, this sort of diet can be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth and may be at risk of developing unhealthy eating habits.

On fasting days some report feeling low in energy, having poor concentration and experiencing headaches and dizziness. Maintaining your hydration with water and herbal teas is important because dehydration can be a cause of headaches and tiredness.

Include vegetables and protein on fasting days with some carbs in order to help manage and control your appetite. If you do choose to follow the diet, make sure that your non-fast days are packed with nutritious options, including fruit, veg, wholegrains and lean protein such as chicken, fish, turkey and dairy foods.

Some participants choose to ease into fasting by first starting to extend the time between their evening meal and the first meal the next day - the gap the advocates of this approach suggest is a minimum of 12 hours. Avoid fasting on two consecutive days - instead break your week up, for example, by fasting on Monday and Thursday - this helps prevent tiredness.

When you're following any low-calorie diet, it's important to make every calorie work - that means choosing nutrient-dense foods. You are far better opting for lean protein like poultry and vegetables rather than calorie-counted ready meals. The latter may seem like the easiest option, but they are not as satisfying.

Please note, if you are considering attempting any form of diet please consult your GP first to ensure you can do so without risk to health. You may have read that emerging evidence is suggesting a beneficial role of fasting diets for the control and management of Type 2 diabetes, however, refer to your GP if you have diabetes or have any other long term health condition.

If you're going to give it a go, make sure you include our 5:2 recipes that are low in calories but high in nutrition.

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


Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

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 squat

As well as targeting the lower body this exercise will hit the core muscles as well.

Stand on one leg and slowly squat down keeping your floating leg slightly in front of your body.

Squat down until your thigh is parallel to the floor or as low as you can without losing balance or it compromising your posture.

Stand back up by pushing through your heels and glutes.

Do 3-4 sets of 8-12 reps per leg.

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


Recipe of the week: Beef & Bacon Bourguignon

Here's a warming Beef & Bacon Bourguignon Recipe for those cold winter nights!

Ingredients:

2 lbs beef stew meat
6 carrots, peeled and roughly chopped
1/2 lb green beans
1/2 pound thick cut bacon, cooked and diced
12 cups water or broth
3 tablespoons unflavoured gelatine
3 tablespoons cumin powder
3 tablespoons dried onion flakes (or substitute 1 chopped onion)
1 tablespoon turmeric
1 tablespoon garlic powder (or substitute 3 cloves of garlic, minced)
1 teaspoon ginger powder (or substitute 1 freshly teaspoon grated ginger)
1 cup red wine
Salt and black pepper to taste

Instructions:

Add the beef, carrots, and green beans to the 12 cups of water or broth in a large pot and simmer on a medium heat.

Add in the gelatine and the spices and mix well. Place the lid on the pot and let simmer.

When the vegetables are soft, add in the cooked pieces of bacon and the red wine.

Simmer for 5-10 minutes more.


Enjoy!


Things to consider

Keep moving to burn fat:

Maximise your daily fat burning by moving! Leaner people tend to stand and move more than overweight people in normal daily life. Their 'non-exercise activity thermogenesis' (NEAT) was as much as 350 calories higher each day. So don't just sit there, wiggle your toes, shake a leg, get up regularly and move your body.

Are Deadlifts for back or legs?

There are reasons to support putting deadlifts on a back day and leg day. Putting deadlifts on a back day may mean spreading out leg training over more days in a week. Putting deadlifts on a leg day may mean spreading back training over more days in a week.

Personal preference should guide your decision on this one. There are no reasons why you cannot do a deadlift variation more than once a week. To be smarter with doing deadlifts twice or more a week, it would be useful to use different variations to change where the emphasis is on muscle wise.

Don't Shop on an Empty Stomach:

Grocery shopping on an empty stomach is never a good idea because research has shown it inhibits your ability to make smart choices about what you wish to eat. Researchers found that even short-term fasts can lead people to make more unhealthy food choices, picking a higher quantity of high-calorie foods. Fill up before you shop in an effort to avoid buying foods that won't help you lose weight.

Useless Facts

On average, people fear spiders more than they do death.

Toby "Tower" Wallis can drown a fish.

One of the reasons marijuana is illegal today is because cotton growers in the 1930s lobbied against hemp farmers they saw it as competition.

On average, spiders fear Sam Hodgson more than they do death.

Shakespeare invented the word 'assassination' and 'bump'.

Some lions mate over 50 times a day.








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