Woodlands Fitness Centre

Hi, Well! The first newsletter of 2019. New year. New you. Does the thought of spending time on the treadmill terrify you? Does the idea of hill sprints fill you with dread? Cardio in general can be tough for people who aren’t used to it. It can leave you hot, sweaty and gasping for breath. It does increase cardiovascular health - but it’s not essential (or even effective!) for people trying to lose weight. That’s right – you can lose weight without doing traditional cardio. There’s no denying that sprints or HIIT can really help you melt body fat as it ups your metabolic rate to burn more calories - but for those determined few who want to avoid cardio entirely…

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Hi, Right then! That’s 2018 done. And maybe dusted. I’ve made some adjustments to our classes / group personal training schedule. I have decided to focus much more time on group personal training session. The new timetable reflects this decision. My goal is to make your group personal training sessions as effective as 1-to-1 personal training - whilst making it as affordable as possible. Here is a list of our group training sessions: http://www.woodlandsfitnessrowsley.co.uk/group-exercise I have added a new Cybex lat pulldown to the upstairs personal training area. This is the first of many new changes to make the upstairs a self contained personal training facility. The Woodlands Fitness Centre Unlimited Personal Training will utilise a multitude of training methods, including Supersets. A…

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Hi, Well! Christmas Eve! One more sleep until Christmas Day. Santa. Presents. Pigs in blankets. Here are our Christmas Opening Times 2018: Christmas Eve (Monday): 8am–2pm Xmas Day (Tuesday): Closed Boxing Day (Wednesday): Closed 27th (Thursday): 9am-2pm 28th (Friday): 9am–2pm 29th (Saturday): 9am–2pm 30th (Sunday): 9am–2pm New Years Eve (Monday): 9am–1pm New Years Day (Tuesday): Closed 2nd (Wednesday): Back to normal. There will be a 45 minute Group PT session at 9:30am each day we are open. Saturday and Sunday sessions will be as normal. Gyms and health clubs often have various machines that target muscles from different angles - but the best training equipment is still free weights. I am specifically talking about barbells and dumbbells. One of the best ways to use barbells and dumbbells is to combine exercises. This…

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Hi, It’s suddenly dawned on me that we’ve been in our new unit for just over 2 years. Doesn’t time fly? Well, here are our Christmas Opening Times 2018: Christmas Eve (Monday): 8am–2pm Xmas Day (Tuesday): Closed Boxing Day (Wednesday): Closed 27th (Thursday): 9am-2pm 28th (Friday): 9am–2pm 29th (Saturday): 8am–2pm 30th (Sunday): 8am–2pm New Years Eve (Monday): 9am–1pm New Years Day (Tuesday): Closed 2nd (Wednesday): Back to normal. I’m regularly asked what the difference between calories from healthy food and calories from unhealthy food. What is the difference? As it turns out, quite a lot. The calories-in-calories-out (CICO) theory of weight management is simple: if you eat more food than you need, you'll get fatter. Eat less than you need, and you'll get thinner. This is - of course - a gross oversimplification…

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Hi, So! Christmas is 2 weeks away. Over the last few months I’ve written a lot about dieting, calorie deficits and macros. A lot of maths. However, I think its unlikely dieting is going to be at the forefront of anybody’s mind. With how the World seems to be now, I hate to generalise. We all prepare for winter differently; some members might want to trim down for a series of Christmas parties or maybe lose a few pounds so they can gorge on Quality Street. However, some members might see winter as an opportunity to bulk. So, if you want to trim down, this newsletter isn’t for you. Soz. But here are links to previous newsletters, which should point you…

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Hi, Are you spending hours working out every week, and not getting the results you want? Chances are you might have a bad habit or two when it comes to exercising. Never fear, there’s a quick fix for even the most ingrained workout no-nos. This subject is explored later in our article: 7 workout habits you should drop now. I’ve made some adjustments to our classes / group personal training schedule. I have decided to focus much more time on group personal training session. The new timetable reflects this decision. Small Group Personal Training, also known as semi-private training, usually consists of 2–10 participants. However, our Group Personal Training membership allows you to experience expert personal training at a fraction of the cost…

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Hi, There are 168 hours in a week. Let’s say you train for 45 minutes 3 times per week. That’s 2.25 hours of training per week. Which is 1.33% of the week. Yep, not much more than 1%. So what are you doing with the remainder of the week? Because that’s down to you. Your personal trainer won’t have any direct control over what you eat or drink. You need to pay attention to your calorie intake. Using The Mifflin-St. Jeor equation, let’s do the sums for a 44 year old female who is 167 cm tall and weighs 74kg. Her BMR is 1,403 calories per day. This person – let’s call her Susan - is moderately active so we multiply…

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Hi, It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can't make it to the gym today. You think there’s no point in going when you have less than a half hour to workout? So you decide to just skip it and go tomorrow. You can do two body parts to make up for it. Not So Fast! You Can Get It Done! This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I…

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Hi, Should you be focusing on weight loss? If so, why? Let’s imagine two people who each stick to a weekly calorie deficit of 3,500 calories (500 calories per day). These are their results: Person 1: loses of one pound Person 2: loses nearly six pounds Which person has performed better? You might be thinking its person 2. After all, they lost the most weight. But consider this: 1). One pound of fat equals 3,500 calories 2). One pound of muscle equals 600 calories. So person 1 may have lost one pound of fat (3,500/3,500 calories = 1) – whereas person 2 may have lost nearly six pounds of muscle (3,500/600 calories = 5.8). There’s much more to losing fat than just eating less. You need…

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