Woodlands Fitness Centre

The Woodlands newsletter: Sunday 9th July 2023

Sunday 9th July 2023

Hello,

The internet is an amazing way to learn from others all over the world about a variety of subjects.

Without the internet none of you would be reading this blog post and I wouldn't know even a fourth of the information I know now about training.

Unfortunately, this abundance of technology creates a ton of confusion on what is the right way to train, eat, supplement, etc.

I have got caught up in trying to find out what was the best "pre-workout" or protein powder, but the more I train and figure out my body the more I have realised most of it is all nonsense.

Don't rely on fixed resistance machines.

And please, please, please don't rely on just doing cardio.

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: £23
3 months: £26
1 month: £28

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.


Small Group Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Small Group 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
HIIT
Kettlebells

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!

These shared personal training sessions are strictly limited to 6 (sometimes 8) 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-pt-timetable


Small Group 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 £21.25 each)
✔ Small Group PT membership
✔ Gym membership
✔ Calorie target setting advice
✔ Nutritional support
✔ Discounted additional personal training sessions

Prices (per month):

12 month: £49
3 month: £51
1 month: £53

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.

Non-members (price per session):

These prices are for those who do not have a Woodlands gym membership:

30 mins:

1 per week: £14.75
2 per week: £14.15
3 per week: £13.55

45 mins:

1 per week: £21.25
2 per week: £20.65
3 per week: £20.00

60 mins:

1 per week: £27.70
2 per week: £27.10
3 per week: £26.50

All of these PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Members (price per session):

These prices are for those who have a Woodlands gym membership:

30 mins:

1 per week: £11.85
2 per week: £11.25
3 per week: £10.65

45 mins:

1 per week: £16.85
2 per week: £16.25
3 per week: £15.65

60 mins:

1 per week: £21.85
2 per week: £21.25
3 per week: £20.65

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

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.


Opening Hours:

Monday: 7.30am - 8.30pm
Tuesday: 8.30am - 8.30pm
Wednesday: 7.30am - 8.30pm
Thursday: 8.30am - 8.30pm
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


What causes the Common Posture Problems?

Muscle imbalances due to our sedentary lifestyle are a primary Cause.

The cumulative injury cycle illustrates how muscle imbalances originate: there is a trauma, which can result from repetitive motion with poor dynamic posture, or poor static posture.

The trauma causes inflammations, which causes your muscles to spasm and develop knots or adhesions. The adhesions decrease the functionality of your muscles which your brain cannot control properly.

The inability of your nervous system to maintain proper postural alignment causes muscle imbalances.

If you do not correct your muscular imbalances the cycle will repeat over and over again and get progressively worse.

The most common muscle imbalances are due to our sedentary lifestyle. When you are seated for a large percentage of time, you can see which muscles are tight or shortened.

If a muscle is shortened for a prolonged period of time, it will become tight which really means it will become shorter than it is meant to be.

When a muscle is shorter than the optimal length, it not only affects the opposing muscle but can have repercussions on the entire musculoskeletal system.

For further information, please speak to a member of staff.

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


Boost your breakfasts

Kickstart your day with a healthy portion of fruit or veg and you'll be well on your way to five-a-day before lunchtime. Whizz fruit into smoothies, add it to muesli or bake it into oats.

If you prefer a savoury breakfast, make your own baked beans, serve grilled mushrooms alongside scrambled eggs or enjoy a warming shakshuka.

Breakfast is often considered the most important meal of the day, but it can be challenging to eat a healthy breakfast when you're on a tight budget.

However, with a little planning and creativity, it's possible to make cheap and healthy breakfasts that will fuel your body and mind for the day ahead. Here are some tips for making cheap and healthy breakfasts:

1. Plan ahead: Planning your breakfasts in advance can help you save time and money. Look for recipes that use ingredients you already have on hand or that are on sale at your local grocery store.

2. Keep it simple: Breakfast doesn't have to be complicated or time-consuming. Simple options like oatmeal, yogurt, or a smoothie can be made quickly and are affordable.

3. Use whole foods: Whole foods like fruits, vegetables, whole grains, and lean protein are affordable and nutrient-dense. Incorporating these foods into your breakfast can help you feel full and energized throughout the day.

4. Batch cook: Cooking in large batches can help you save time and money. Make a big batch of granola, muffins, or breakfast burritos and freeze them for a quick and easy breakfast on busy mornings.

5. Shop smart: Look for sales and discounts on healthy breakfast foods like eggs, whole grain bread, and fresh produce. Buying in bulk can also help you save money in the long run.

Here are some cheap and healthy breakfast ideas to get you started:

- Overnight oats with fruit and nuts
- Greek yogurt with fresh fruit and granola
- Whole grain toast with avocado and a hard-boiled egg
- Smoothie with frozen fruit, spinach, and almond milk
- Breakfast burrito with scrambled eggs, black beans, and salsa

By following these tips and getting creative in the kitchen, you can make cheap and healthy breakfasts that will help you start your day on the right foot.

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



Recipe of the week: Lemon Cheesecake Overnight Oats

Ingredients:

For the oats:

½ cup certified gluten free oats
½ cup almond milk or any plant milk of choice
1 tsp chia seeds
½ scoop vanilla protein powder (I used P4M Vanilla from Supplement Mad)
2 tsp lemon juice
⅛ tsp lemon zest
1 tbsp maple syrup

For cheesecake ganache:

⅓ cup plain greek yogurt
2 tbsp white chocolate chips
1.5 tbsp cream cheese

Optional toppings:

Wafers
Coconut shreds
Lemon slices

Instructions:

Add all oat ingredients to a bowl or jar. Stir well and refrigerate for minimum 1 hour to set.


Once oats are set, microwave the white chocolate in a small bowl in 30 second intervals. Mix in with room temperature cream cheese, and greek yogurt. I used a whisk to get rid of clumps. 


Remove oats from refrigerator, and pour the white chocolate mixture overtop. Put back in fridge overnight to set.


In the morning, top with small pieces of graham wafers, coconut shreds, lemon wedges, and grab and go!

Enjoy!


Exercise of the week: The lateral raise leaning on an incline bench

The lateral raise leaning on an incline bench is an isolation exercise that primarily targets the lateral (middle) head of the deltoids, which are the muscles located on the shoulders.

Here are the muscles that are worked during the lateral raise leaning on an incline bench:

1. Deltoids: The deltoid muscles, which include the anterior (front), medial (middle), and posterior (rear) heads, are the primary muscles worked during the lateral raise leaning on an incline bench. The lateral head is specifically targeted during this exercise.

2. Trapezius: The trapezius muscles, located on the upper back, also assist in shoulder abduction.

To perform the lateral raise leaning on an incline bench:

1. Adjust an incline bench to a 45-degree angle.

2. Lie face down on the bench with your chest supported and your feet flat on the ground.

3. Hold a dumbbell in each hand with your arms hanging straight down towards the floor.

4. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.

5. Hold the contraction for a few seconds.

6. Slowly lower your arms back to the starting position.

7. Repeat for the desired number of repetitions.

Make sure you maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 10-12 repetitions.

Rest for 60-90 seconds between sets.

It is important to maintain proper form during the lateral raise leaning on an incline bench to avoid injury.

Keep your chest supported on the bench, your arms straight but not locked, and your movements slow and controlled.

You can also vary the lateral raise leaning on an incline bench by using different weights or changing the tempo of the movement.

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


Things to consider

View each day as a clean slate:

Practicing self-compassion means not beating yourself up after a day that fell short of your healthy living goals. If you miss a workout - tomorrow is a new day.


Set rules that work for you:

Many people who have successfully lost weight and kept it off have set rules for themselves.

Make a habit list:

Make a list of bad habits you are willing to give up and the good habits you will start.

Burn more calories than you eat:

It takes a deficit of 3,500 calories to lose one pound. If weight loss is your goal, your caloric intake should be less than your calories burned.

Invest in a water bottle:

Get a stainless steel portable water bottle to take with you everywhere. Using less plastic is good for the environment.

Push your limits (or try a personal trainer):

Change your limits and surprise yourself. When you mentally and physically push the line, it will motivate you to keep going—or set your sights higher.

If you struggle to push yourself, try a personal trainer even for a few sessions.

Read others' success stories as motivation:

Learning about others' success can encourage you to persevere and believe in your own success.

Make movement part of your life:

Think of exercise and movement as an all day thing.

Just because you got in a 45-minute workout in the morning doesn't mean you should sit on the couch the rest of the day.


Useless Facts

Napoleon's penis was sold to an American Urologist for $40,000.

Bruce Alexander built the hospital he was born in.

Eating the heart of a male Partridge was the cure for impotence in ancient Babylon.

A bull can inseminate 300 cows from one single ejaculation.

Adam Munn doesn't mow his lawn; he dares it to grow.

When a Hawaiian woman wears a flower over her left ear, it means that she is not available.






Previous newsletters:

The Woodlands newsletter Sunday 2nd July 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32593

The Woodlands newsletter Sunday 25th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32550

The Woodlands newsletter Sunday 18th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32549

The Woodlands newsletter Sunday 11th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32397

The Woodlands newsletter Sunday 4th June 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32327

The Woodlands newsletter Sunday 28th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32204

The Woodlands newsletter Sunday 21st May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32158

The Woodlands newsletter Sunday 14th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32089

The Woodlands newsletter Sunday 7th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32051


The Woodlands newsletter Sunday 30th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32020

The Woodlands newsletter Sunday 23rd April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31953

The Woodlands newsletter Sunday 16th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31900

The Woodlands newsletter Sunday 9th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31878

The Woodlands newsletter Sunday 2nd April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31821

The Woodlands newsletter Sunday 26th March 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31545






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