Woodlands Fitness Centre

The Woodlands newsletter: Monday 27th December 2021

Monday 27th December 2021

Hi,

The advice I give in my newsletters is not for everyone. It's not intended for those who really have their nutrition dialled in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season' and 'pre-contest' and so on.

These articles are not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition.

These newsletters are intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that's probably 99% of the population, it will cover millions of people.

People should also not be scared off by my "you have to eat this way forever" advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to.

What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place.

Once you get to your target weight - and or your target bodyfat levels - you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place! Regardless of which program you choose, please use a 'big picture' approach which will keep you on track for long term weight loss.

Remember, your health is YOUR responsibility and only you can improve your personal fitness. Take time out for exercise and feel and look better for it.


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 2)

Intermittent Fasting focuses around the periods of time that we are not eating - 'fasting'. The frequency and duration of these fasting periods depends on the specific diet followed and the individual's schedule. Some popular IF eating patterns include:

Choosing a time period in which to eat each day, while refraining from eating outside of this. For example, the 16:8 diet involves fasting for 16 hours per day and eating within an 8-hour window.

One of the most common ways to do this is by skipping breakfast and only eating from midday-8pm, so you are fasting for 16 hours per day (between 8pm and midday the next day). Other variations of the diet involve 6-hour eating periods or shorter.

Choosing a regular day of the week or month during which to fast for a full 24-hours. For example, if you finish dinner at 8pm one evening, you would refrain from eating until 8pm the next day.

Choose certain days of the week to consume very few calories, while eating a normal number of calories during the rest of the week. For example, the 5:2 diet involves eating only 25% of a normal calorie intake (500 kcals for women, 600 kcals for men) on two days per week, then eating a normal and unrestricted amount on the other five.

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


Grapefruit

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (43).

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It's worth a try if you're want to lose weight.

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


Is there a downside to fast weight loss?

In a perfect world, weight loss or, more specifically, fat loss, would be instantaneous. But that's not how the human body works. Instead, everything from your hormones to neurologic system and signals adapt to every little change in your diet and exercise routine.

And, when you change things too drastically, like when you cut your daily food intake from 2,500 to 1,200 calories per day or try to tackle an intense HIIT class on day No. 1 of your gym membership, your body's adaptations do more harm than good.

Your body perceives that food is in short supply, you're starving and, in an effort to spare calories, it starts burning protein (aka muscles) for energy. This will shut down the fat-burning metabolic processes of the body and start the downward spiral of metabolic damage. The more you cut calories, the more you have to continually cut to see results. Avoid this situation like the plague.

Reducing your resting metabolic rate (the number of calories you burn just to live) means that fast weight loss generally doesn't stick around for long and instead leads to rebound weight gain.

For example, many dieters who successfully lost weight ended up gaining back everything they lost - and then some - within four to five years. The psychological effect of depriving yourself or over-exercising in the name of weight loss doesn't help you keep weight off over the long term either.

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


Things to consider

Have One Goal:

Whenever I've been in a slump, I've discovered that it's often because I have too much going on in my life. I'm trying to do too much. And it saps my energy and motivation. It's probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once.

You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It's not possible — I've tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that's hard. Still, I speak from experience. You can always do your other goals when you've accomplished your One Goal.

Choose Free Weights:

Free weights and machines will work many of the same muscles. But when you're comparing apples to apples, free weights work more muscles than machines do.

Think about this: When you perform a dumbbell shoulder press, not only are your shoulders engaged, but so are your core, traps, and triceps, as your whole upper body works to stabilise you.

In a shoulder press machine, a fixed range of motion guides the weight up and down, eliminating the need for that extra stabilisation on your end. Here, the majority of the work falls to your shoulders.

Keep it simple:

The simplest program done with a high level of effort and focus will work better than the perfect program done at 80%.


Exercise of the week: Squat Jumps

This exercise works: gluteus, maximus / medius, quadriceps, hamstrings, gastrocnemius and the tibialis anterior

Stand with feet shoulder-width apart & pointed straight ahead & knee slightly flexed over second & third toes

Place arms by sides

Draw abs in & activate glutes

Squat down slightly

Jump up into the air using arms & extending them
overhead (as of reaching for the sky)

Bring arms back to sides during landing

Land softly on the balls of feet in a controlled manner with feet straight knees over mid-foot.

Maintain control of the entire body.

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


Recipe of the week: One pot Sunday lunch

Ingredients:

3 tbsp. olive oil
2 tbsp. cider vinegar
3 tbsp. golden syrup sugar
1 tbsp. roughly chopped thyme leaves
4 pork sausages, twisted in half & cut
8 thin rashers bacon
4 chicken thighs
6 medium new potatoes, halved lengthways
8 small carrots, peeled
2 parsnips, peeled & halved lengthways
2 medium red onions, peeled, quartered through the root
Salt & freshly ground black pepper

Method:

Preheat the oven to 200°C/gas mark 6.

Mix together the olive oil, vinegar, sugar, thyme and a generous amount of salt and pepper.

Next, wrap each sausage half in bacon, then place in a large roasting tin or two smaller ones so as not to overcrowd everything.

Add the chicken, potatoes, carrots, parsnips and onions, then drizzle over the olive oil mixture and rub everything well to coat, ensuring the chicken is skin-side uppermost.

Roast on the middle shelf of the oven for 35 to 40 minutes, turning the vegetables and sausages halfway through and basting everything with the juices.

When the chicken skin is crisp and golden and the vegetables are glazed and tender, the dish is ready.

Remove and serve.

Enjoy!







Useless Facts

The longest word comprised of one row on the keyboard is: TYPEWRITER

Ann "Not Hughes" Briddock can rub two pieces of fire together and make wood.

You can't kill yourself by holding your breath.

The average person spends 12 weeks a year 'looking for things'.

Amanda Blackshaw set ants on fire with a magnifying glass. At night.

The symbol on the "pound" key (#) is called an octothorpe..








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