Woodlands Fitness Centre

Hi, How do you know how many calories you need? This is a question I get asked a lot and I’m sure it’s a subject I’ve covered in a previous newsletter. John Stone, our official historian and keeper of the Ancient Scripts, will be able to confirm. You know that calorie intake needs to be compared with energy output. There are several different formulas for determining estimated caloric needs. All are based on the principles of energy balance: Energy being used up or expended throughout the day should be equally consumed for weight maintenance. Weight loss occurs when energy intake is lower than actual energy output, and weight gain occurs when energy intake is greater than actual energy output. Many different…

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Hi, The most important part of every single weight loss diet is creating a caloric deficit. We all know this, don’t we? This is when you consume fewer calories than your body burns. Or, you burn more calories than you consume. It’s pretty much the same thing, although the latter is superior. Being in a caloric deficit puts your body in a state of negative energy balance, where it doesn’t have the calories it needs to perform all of the daily tasks it needs to perform (moving, breathing, digesting, exercising, etc). So, in order to perform those tasks, your body is forced to burn your own stored body fat for energy instead. As a result, you lose weight (or more specifically, you…

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Hi, Last week I talked about the importance of consistent training. Without a doubt consistent training is the most important aspect of success and forward progress. Even a poorly designed or random training program will produce results if followed consistently and training occurs regularly. In my experience, gym users that are still performing well in their 40s, 50s, 60s plus all have one thing in common: they've trained consistently over the years. If you're serious about getting results, especially in a way that will benefit you as you grow old (age gracefully, as we'd like to call it!), performing your sessions regularly, two to three times per week - without fail - is what will ultimately provide long term gains in fitness,…

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Hi, Well, the big news this month is that our very own Big Jack Critchlow has moved on to pastures new. When Boris Johnson resigned as Foreign Secretary earlier this month there was much speculation on who would replace him and Jack was one of the names put forward. However, the world of international politics is too tame for our Jack and he’s now working for a civil engineering company. I hope you all join me in wishing Big Jack the very best in his new job. That’s the bad news. The good news is that Jack is now a fully fledged Woodlands member so expect to see him regularly. In fact, chances are few of you will notice a difference…

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Hi, If you’ve ever wondered how to lose fat fast, we need to get one thing straight: there’s no quick-fix, overnight answer to weight loss. No matter what diet pill, promotion, or fad is going around, weight loss doesn’t occur in the blink of an eye. In order to burn body fat, you need to both eat a clean diet where you consume fewer calories than you burn during the day. And you need to workout. The problem is that some people believe all workouts are created equally. But they’re not. They’re really not. Different workouts give you different results. If your goal is to increase your overall fitness level and work your heart, you want aerobic exercise. It’s okay for…

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If blasting body fat and burning calories is one of your main exercise goals, these 10 fat loss exercise tips will ensure you get the most out of every fat burning workout minute. Be intense with your fat burning exercise Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat. Choose your fat loss exercise carefully There is no such thing as the 'ultimate' calorie-burning activity. Energy burned is dependent not just on…

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Hi, Do you experiment with different training methods? The jury might still be out on the longevity of the current CrossFit craze, as it is claimed the quick and heavy lifting can be straining on your joints. But there are some workout CrossFit workouts are typically short - 20 minutes or less - and they are intense, demanding all-out physical exertion. CrossFit combines bodyweight exercises, resistance training (including Olympic lifts), sprinting, rowing, skipping and more. The equipment used is basic: barbells, dumbbells, pull-up bars, kettlebells, medicine balls, and boxes/steps for box jumps. We have all of this equipment at Woodlands. Crossfit workouts include EMOM and AMRAP. Virtually all training protocols – including those popularized by Crossfit - are created by manipulating…

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Hi, Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility. Regularly rolling pre and post workout will mean you will help prepare your muscles for the workout ahead and also help with post muscle recovery. Once you start rolling I guarantee you will wonder how you ever performed your workouts without it and really understand foam rolling benefits. Just ask Marian Spittlehouse. She just loves to foam roll. Here are the main reasons why you should incorporate foam rolling into your routine today and make sure you scroll to the bottom to check…

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Hi, The liver is easily one of the most important organs in the body and is used in a wide range of functions. These include: 1) Removing toxins from the blood 2) Converting lactate into energy 3) Metabolizing of alcohol 4) Producing and excreting bile 5) Destroying old blood cells 6) Activating enzymes 7) Regulating protein, carbohydrate and fat in the blood 8) Detoxifying the blood 9) Storing vitamins, minerals and glycogen One of the most important things the liver is responsible for is breaking down substances that could harm or poison the body. This constant use of the liver can cause a large amount of stress to be exerted on the organ, which is why it’s one of the most commonly injured. It should go without saying that taking care of your liver is a worthwhile use of your time.…

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