Woodlands Fitness Centre

The Woodlands newsletter: Monday 18th April 2022

Monday 18th April 2022

Hi,

Why does consistency beat perfection every time?

It's easy to become discouraged and give up on losing weight after making one or two mistakes. Many people believe that if they can't perfectly stick to every goal, such as hitting every single workout and never eating dessert, they simply can't lose weight. Feelings of discouragement and failure cause people to think they should just give up entirely.

One of the biggest enforcers of this façade of perfection is social media. Since most people only share their successes and proud moments on their social media pages, it's easy to believe that the people you follow are always motivated to work out and never eat something that could be deemed "unhealthy."

However, this idea of perfection when it comes to weight loss is not feasible. When people demand physical perfection of themselves, they often experience obsession over bodyweight and self-image that can be highly damaging to their mental health and cause injuries due to overtraining.

Therefore, it's much better for your mental and physical health and your weight loss efforts to practice consistency and pursue progress, not perfection.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more...





Gym Only memberships:

Joint/Student (per month):

12 months: £20
3 months: £23
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: £30pm
3 months: £33pm
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: 8.30am - 8.45pm
Wednesday: 7.30am - 8.45pm
Thursday: 8.30am - 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


Your Kids will mimic your eating and drinking habits from an early age.

If who want your pre-schoolers to eat their vegetables you need to take a hard look at your own eating habits.

In a study of 120 young children who were allowed to "buy" food from a play grocery store, researchers found that even 2-year-olds tended to mirror their parents' usual food choices.

Children who stocked up on sweets, sugary drinks and salty snacks generally had parents whose typical grocery list featured such items. Similarly, children with the healthiest shopping habits seemed to be following their parents' lead as well.

Very young children do not indiscriminately reach for candy when given the chance. Instead, they seem to already be forming food preferences - potentially lasting ones - based on their parents' shopping carts.

Children begin to assimilate and mimic their parents' food choices at a very young age, even before they are able to fully appreciate the implications of these choices.

That means that the grocery store can be like a classroom, where parents teach their children that foods like fruits vegetables and whole grains take priority over snacks and desserts.

One study had 120 children aged 2 to 6 years old each take a turn in a play grocery store. The children were told they could buy anything they wanted out of 133 items: "healthier" foods included fruits, vegetables, whole-grain cereals, bread and milk; "less healthy" items included desserts, candy, potato chips, soda and sugary cereals.

Parents completed questionnaires on how often they bought specific foods and beverages. All said they brought their children with them on grocery store trips.

Most of the children, the researchers found, bought some sugary, salty treats; on average, their carts were filled with equal parts healthy and unhealthy items.

However, 35 children bought significantly more healthy fare than junk food. In general, the study found, the health-consciousness of a child's shopping cart mirrored that of her parents' grocery list.

Nutrition interventions for children most often begin with school-aged children. This study suggests that preschool children are already forming food preferences and are attentive to food choices made by their parents.

Giving pre-schoolers a taste for healthy foods - the researchers add - could ultimately make it easier for them to keep up a lifetime of smart eating.

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


Do Paused Shrugs for Bigger Traps

Shrugs work for building traps - but most people do them wrong.

You just do heavy shrugs and deadlift to build traps? Maybe that works for people with short clavicles, short necks, and narrow shoulders. They can do some deadlifts and some ultra heavy shrugs and their traps grow immediately. But those on Team No-Traps often have broader shoulders and longer clavicles, making it much more difficult to build traps.

Instead of going super heavy on shrugs and jumping around with the weights like you're having a seizure, contract at the top of the shrug for three seconds.

The shrug doesn't have a long range of motion. It's short, and going ultra heavy means doing fewer reps. This may be why heavy shrugs don't work for a lot of lifters. There's not enough time under tension.

Do these with dumbbells and seated using a cambered bar for 4 sets of 12.

With a three-second pause at the top of each rep, this makes for a long, painful set with plenty of time under tension. Don't sweat the weight as much as making the contraction as painful as possible.

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


Exercise of the week: Dumbbell Overhead Press

While the overhead press is an arm-focused exercise, you also have to engage your legs and core to do it properly, making it a full-body movement.

Start by standing tall, holding the dumbbells at shoulder height.

Bracing your core, press the weights straight up overhead for 1 count, keeping your arms in line with your ears (i.e., not too far in front or behind your head).

Pause at the top and maintain stability for 1 count, then slowly lower the weights toward your shoulders for 3 counts.

Pause briefly and reset your position before beginning the next repetition.

Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 8-12 repetitions on each side.

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


Recipe of the week: Chorizo & barley stew recipe

Ingredients

½ tbsp sunflower oil
200g cooking chorizo, thickly sliced
4 banana shallots, peeled and quartered
1 tsp smoked paprika
400g King Edward potatoes, cut into large chunks
90g dried pearl barley
900ml chicken stock
200g Tenderstem broccoli, trimmed
1 lemon, zested and ½ juiced
25g flat-leaf parsley
1 garlic clove
Method

Put a large casserole or saucepan over a medium heat, add the oil and chorizo, and fry for 5-7 minutes or until lightly charred. Remove the chorizo with a slotted spoon and set aside.

Add the shallots and a pinch of salt, and fry gently for 5-7 minutes until soft and translucent. Add the paprika and potatoes, cook for 1 min more, then add the barley and stock and bring to the boil.

Stir well, then reduce the heat and cook for 20 mins. Add the broccoli and cooked chorizo and cook for 2-3 mins with the lid on or until the broccoli is tender.

Meanwhile, finely chop the parsley and garlic, and combine with the lemon zest in a bowl. Set aside.

Stir the lemon juice through the stew and season to taste. Ladle into shallow bowls and top with the fragrant herb and garlic mixture.

Enjoy


Things to consider

Work your legs:

Don't be a chicken-legged gym rat who avoids hard leg exercises. Not only do muscular legs look impressive, but strong legs will also improve athletic performance, helping you to jump higher, run faster, and explode out of the gate on sprints.

Eat mindfully:

Be mindful of what you are eating. Ask yourself if you really are hungry or if something else is going on that's causing you to turn to food.

The HALT method can be helpful - ask yourself if you are Hungry, Angry, Lonely, or Tired.

Emotions can trick us into thinking we're hungry when we're not.

Are you drinking enough water?

Can drinking water really help with weight loss, or is that just an urban legend? It's for real: A 2014 review of studies published in the Journal of the Academy of Nutrition and Dietetics found several links between water consumption and weight-loss results.

So yeah, you should be drinking more water.

Just keep going:

This is a tip to swear by: just keep going. Don't start and stop, just keep going. If exercise is new to you, start off slow and aim for a few workouts per week and then increase as you go.


Useless Facts

The top 3 health-related searches on the Internet are (in this order): Depression, Allergies, & Cancer.

If he wanted to, Craig Kinder could rob a bank. By phone.

Dentists have recommended that a toothbrush be kept at least 6 feet away from a toilet to avoid airborne particles resulting from the flush.

Sam Hodgson counted to infinity. Backwards.

Most dust particles in your house are made from dead skin.

Venus is the only planet that rotates clockwise.













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