Woodlands Fitness Centre

The Woodlands newsletter: Monday 20th December 2021

Monday 20th December 2021

Hi,

The big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's for you based on what has been covered in these newsletters:

• Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise

• Any weight loss program you choose must pass the "Can I eat that way for the rest of my life?" test,

• The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

• The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

• The weight loss program you choose must have an effective exercise component.

• The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can't be a replacement for psychological counselling if needed.

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


Try Intermittent Fasting (part 1)

For years you've been told to never skip breakfast. It's just one of those swings you get told. Always fasten your shoelaces. Look both ways when you cross the street. Don't eat yellow snow. Don't climb inside the lion enclosure at the gym. And definitely start the day with a lovely bowl of Lucky Charms drenched in ice cold milk.

They say that eating a healthy breakfast daily can help you lose weight and keep it off. But are they right? But who is this 'they'? The breakfast overlords? Who knows?

Sometimes people skip breakfast so they can replace all those calories with more (lower-quality) food throughout the day. Breakfast is the earliest meal of the day - but it's the one that occurs before you start burning all those calories with your daily routine.

What is Intermittent Fasting? In short, Intermittent fasting (IF) is a term for an eating pattern that cycles between periods of fasting and eating.

Intermittent Fasting is currently very popular in the health and fitness community. Over 6 weeks, I'll be covering all the main aspects of intermittent fasting.

Fasting has been used throughout history and across the world for religious, cultural and spiritual practices. In recent years, the media attention given to diets such as the 5:2 diet have made fasting a popular choice among those wishing to lose weight without having to give up particular foods.

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.


Fruit

Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't.

Of course, correlation does not equal causation, so these studies don't prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimise fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

Though fruits contain some sugar, you can easily include them on a weight loss diet. They're high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

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

Exercise of the week: Bear Crawls

Bear crawls smoke your core, shoulders and quads. It can also be used as a mobility aide or part of your warm-up. Win-win. And Chris Hemsworth does them and he's Thor.

How to do it:

Find a spot on the floor where you have around 10m of empty space

Go onto your hands and knees, with your weight on your palms and toes

Lift your knees off the ground and keep your back flat with a braced core

Move your right hand and left foot forward at the same time to start moving and vice-versa

Look ahead of you and keep your core braced

Do 3-4 set of 30-40 seconds.

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


Recipe of the week: Creamy petits pois with shallots & bacon

Ingredients:

400g small shallots, peeled and halved
1 tbsp butter
6 smoked back bacon rashers, chopped
3 garlic cloves, finely chopped
Few fresh thyme sprigs
250ml white wine
250ml double cream
400g Birds Eye Petits Pois
1⁄2 lemon, zested

Method:

Heat oven to 180C/160C fan/gas 4.

Put the shallots in an ovenproof dish and roast with the butter for 30 mins, or until golden and softened.

Meanwhile, cook the bacon in a wide heavy-based pan over a medium heat for 5 mins, or until crispy on both sides.

Add the garlic and thyme for the last minute. Add the white wine and bubble until it reduces by two-thirds (this will take around 5 mins).

Add the cream and bubble for 5 mins, then add the roasted shallots and Birds Eye Petits Pois.

Mix well and cook for 3 mins until the cream has slightly thickened and the shallots and peas are piping hot throughout.
Stir though the lemon zest and some seasoning. Serve immediately.

Enjoy!


Things to consider

Stick with what works:

As much as we hate to admit it, most of us know that the best way to lose weight and maintain weight loss is to use old-fashioned common sense methods.

Sustainable weight loss takes time. Even if shortcuts seem to work, they don't typically provide lasting benefits. Choose nutritious foods, eat mindfully, and find physical activity that you enjoy and can be consistent with. If you are struggling with your weight or your health, seek professional assistance.

Focus on your health first, and never put yourself at risk just to lose weight.

Try an Elimination diet:

Elimination diets can help a person identify any foods that may be contributing to allergies, intolerances, or symptoms of conditions such as IBS.

It is important to note the risk of nutritional deficiencies, however. Anyone considering this type of diet should receive medical advice.






Do Deadlifts Build Legs?

Yes, deadlifts do build legs since it requires extension of the hips and the knees.

Your quads, hamstrings and glutes go through a concentric and eccentric contraction throughout the exercise meaning they shorten and lengthen. This puts a huge stimulus on your muscles to grow.

Beast On Some Broccoli

Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contains both nutrients.

What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that's been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food (TEF).

A revved up metabolism combined with an increased TEF is a match made in weight loss heaven, so consider incorporating broccoli into a tasty stir-fry, or serving it as its own side dish.

Beware of Boredom

Boredom isn't just bad for your brain, it's also bad for your waistline, especially if you're trying to shed some pounds. According to a study in the Journal of Health Psychology , boredom actually strips you of your ability to make smart food choices; you become an "emotional eater."

What's more, boredom turns you into the worst kind of emotional eater because you not only make the wrong food choices but also eat much more fattening foods than you normally would.

To stave off boredom, try taking a walk or relaxing with a good book. Or the Woodlands Newsletter. Sometimes referred to as the Woodlands Gazette, amongst other things.


Useless Facts

Starfish haven't got brains.

The ant always falls over on its right side when intoxicated.

The name of all continents in the world end with the same letter that they start with.

Jeremy Brook always falls over on his left side when intoxicated.

There are two credit cards for every person in the United States.

Denise Lally can unscramble an egg.






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