Woodlands Fitness Centre

The Woodlands newsletter: Sunday 16th July 2023

Sunday 16th July 2023

Hello,

Muscle Loss after 40: The Undeniable Fact

If you believe the ads, building muscle is as simple as putting in the effort.

Getting fit is merely a mental victory over the physical body.

Apparently.

Achieving physical perfection is presented as more of a philosophical decision than a practical one.

That's not the case, though. At the very least, this is never completely accurate. Muscle gain can be easier or more complicated at different points in our lives for a variety of complex physiological reasons.

After the age of 40, most people begin to lose muscle mass.

Muscle loss due to ageing affects both men and women in similar ways, making it more difficult to gain or maintain muscle mass as well as slowing down the rate at which fat is accumulating. Seeing things go in the wrong direction can be both discouraging and upsetting.

However, muscle loss after the age of 40 isn't always a given. Modern treatment options may be able to reverse some of these changes' metabolic and hormonal causes.

Even if you don't see an increase in muscle mass right away, hormonal balance may give you the motivation, drive, and energy you need to continue building muscle as you age.

In this case, a hormone replacement therapy is what you need to get a good grip of your muscles mass.

You probably learned as a kid that it's difficult for the majority of people to keep their muscle mass growing as they age. It wasn't until recently that science began to explore the reasons for these body composition and function because this thinking was so widely accepted.

Sarcopenia, the scientific term for the deterioration of muscle tissue with age, affects men and women equally. University of Southern California (USC) researchers explain that after 30 years old, muscle mass decreases approximately 3-8 percent every decade, and this decline is even greater after 60.

As we get older, our muscles begin to lose mass, strength, and function without our knowledge. Sarcoidosis can lead to functional dependency and disability because it raises the risk of falls as well as the vulnerability of the body to injury.

In part, this is due to the fact that muscle mass loss is associated with decreased strength and greater frailty. Of course, this is obvious, but the consequences—especially for men—can be devastating.


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: £31pm
3 months: £34pm
1 month: £37pm

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


Vince Gironda's 8x8 Honest Workout: Unveiling the Power of Tempo

Vince Gironda, a renowned bodybuilding coach and trainer, introduced the 8x8 training method as a highly intense and effective workout routine. This approach, also known as the "Honest Workout," focuses on high volume and short rest periods to stimulate muscle growth and strength development.

In this article, we will delve into the principles behind Gironda's 8x8 workout, while emphasising the significance of tempo in achieving optimal results.

Understanding the 8x8 Workout:

The 8x8 workout is a form of high-volume training that involves performing eight sets of eight repetitions for each exercise.

The goal is to select a weight that challenges the muscles while maintaining proper form and technique throughout the entire workout.

This method promotes muscular hypertrophy, endurance, and overall strength gains.

The Role of Tempo:
Tempo refers to the speed at which each repetition is performed during an exercise. It plays a vital role in maximising the benefits of the 8x8 workout.

Gironda emphasised the importance of controlling the tempo to enhance muscle fiber recruitment, increase time under tension, and elicit greater metabolic stress.

By manipulating the tempo, individuals can experience enhanced muscular development and overall fitness improvement.

The Tempo Prescription:

Gironda recommended a specific tempo for the 8x8 workout, which involves a controlled eccentric (lowering) phase, a brief pause at the bottom of the movement, a powerful concentric (lifting) phase, and another brief pause at the top of the movement. The tempo prescription is often expressed in a four-digit format, such as 3-0-2-0.

1. Eccentric Phase (3):

The eccentric phase involves lowering the weight, focusing on controlled and deliberate movement. For example, if the exercise is a bench press, it would take three seconds to lower the barbell towards the chest.

2. Pause at the Bottom (0):

At the bottom of the movement, there is a brief pause without resting the weight on the body. This helps maintain tension in the targeted muscles and prevents momentum.

3. Concentric Phase (2):

The concentric phase involves lifting the weight with power and control. Using the bench press as an example, it would take two seconds to press the barbell back up to the starting position.

4. Pause at the Top (0):

At the top of the movement, there is another brief pause without locking out the joints. This ensures continuous tension on the muscles throughout the exercise.

Benefits of Tempo Control:

By incorporating tempo control into the 8x8 workout, several benefits can be achieved:

1. Increased Time Under Tension:

Tempo control prolongs the duration of each set, increasing the time the muscles are under tension. This can enhance muscle fiber recruitment, metabolic stress, and overall muscular development.

2. Improved Mind-Muscle Connection:

Focusing on tempo forces individuals to concentrate on the muscle being worked, enhancing the mind-muscle connection. This can lead to better muscle activation and engagement during the exercise.

3. Enhanced Muscle Control and Stability:

Slowing down the tempo helps develop better control and stability throughout the movement, reducing the risk of injury and promoting proper technique.

4. Greater Metabolic Demands:

The controlled tempo increases the metabolic demands on the body, leading to a greater caloric expenditure during the workout and potentially promoting fat loss.

In Conclusion, Vince Gironda's 8x8 Honest Workout, combined with tempo control, is an effective training method for muscle growth, strength development, and overall fitness improvement.

By adhering to the prescribed tempo, individuals can optimize muscle fibre recruitment, increase time under tension, and elicit greater metabolic stress.

However, it is important to note that proper form, technique, and progression should always be prioritized to ensure safety and prevent injury.

With dedication, consistency, and attention to tempo, the 8x8 Honest Workout can help individuals achieve their fitness goals and unlock their full potential.

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


Healthy snacks

Instead of reaching for sugary, artificial foods when hunger strikes, take snack time as an opportunity to top up your intake of nutrient-dense fruit, veg and pulses.

Whip up your own hummus using a tin of chickpeas or try roasting them with spices you have in your kitchen cupboard. If you're short on time or need to pack something to go, you can always enjoy a fresh piece of fruit.

Snacking can be a great way to keep your energy levels up throughout the day, but it's important to choose healthy snacks that will fuel your body and support your overall health. Here are some tips for choosing healthy snacks:

1. Focus on whole foods: Whole foods like fruits, vegetables, nuts, and seeds are rich in nutrients and fiber, which can help keep you feeling full and satisfied between meals.

2. Avoid processed snacks: Processed snacks like chips, candy, and cookies are often high in sugar, salt, and unhealthy fats. These snacks can lead to spikes in blood sugar and leave you feeling sluggish.

3. Choose protein-rich snacks: Protein helps to keep you feeling full and satisfied, so choose snacks that are rich in protein, such as hummus, hard-boiled eggs, or Greek yogurt.

4. Watch portion sizes: Even healthy snacks can be high in calories if you eat too much of them. Pay attention to portion sizes and choose snacks that are satisfying but not overly indulgent.

5. Plan ahead: Planning your snacks in advance can help you make healthy choices and avoid reaching for unhealthy snacks out of convenience. Keep healthy snacks on hand at home, work, or on-the-go.

Here are some healthy snack ideas to get you started:

- Apple slices with almond butter
- Carrot sticks with hummus
- Hard-boiled eggs
- Greek yogurt with berries
- Trail mix with nuts and dried fruit
- Celery sticks with peanut butter and raisins (aka ants on a log)

By choosing healthy snacks, you can fuel your body between meals and support your overall health and wellbeing.

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


Exercise of the week: The staggered stance deadlift

The staggered stance deadlift primarily targets the hamstrings, glutes, quadriceps, and lower back. It also engages the core muscles for stability. Here's how to perform it:

1. Begin by standing with your feet hip-width apart and a barbell in front of you on the ground.
2. Step back with one foot, placing it a few inches behind the other foot. The front foot should be the one closest to the barbell.

3. Bend at the hips and knees, keeping your back straight and chest lifted. Reach down and grip the barbell with an overhand grip, hands shoulder-width apart.

4. Engage your core and lift your chest, maintaining a neutral spine throughout the movement.

5. With your weight centered between both feet, push through the floor with your feet and drive your hips forward as you stand up, lifting the barbell as you do so.

6. Maintain a slight bend in your knees and keep the barbell close to your body as you stand fully upright.
7. Pause for a moment at the top, squeesing your glutes, and then slowly lower the barbell back down to the ground while maintaining control.

8. Repeat the movement for the desired number of repetitions, then switch the position of your feet and repeat with the other foot forward.

As with any exercise, it's important to use proper form and start with lighter weights to ensure you are comfortable and confident with the movement.

If you are new to deadlifting or have any concerns, it's always a good idea to consult with a fitness professional.

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


Recipe of the week: pineapple and banana ice cream

Ingredients:

Chunks of 1 pineapple (about 2-3 cups

1 banana

1/4 cup unsweetened shredded coconut (plus more for topping)

1/4 + 1/8 cup vanilla protein shake or coconut water

Instructions:

Cut pineapple and banana into chunks and freeze for at least 2 hours, or until hard. (You can use already frozen too)

Add them in a blender with the coconut and 1/4 cup liquid.

Blend, scraping down the sides occasionally.

Add more liquid if it is too thick. You should end up with a super creamy treat!

Serve and enjoy!


Things to consider


Lift weights:

Add strength training in your fitness routine. We recommend incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.

Trade soda for sparkling water:

Sparkling water still has the carbonation you're used to but will save you tons of calories, not to mention the artificial colours and sweeteners.

Check your technique:

You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn't safe.

Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.

Ditch comparisons:

Don't compare yourself or your body to others; focus on your own progress instead.

Don't be afraid of fat:

Healthy fat, that is.

MUFAs, or monounsaturated fatty acids can actually keep you satiated and aid in weight loss. Nuts, seeds, olive oil, olives, avocados, and dark chocolate all make the cut.

Rest:

Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups.

For example, work your arms and shoulders on Monday, your legs on Tuesday, and so on.

Eat more greens:

Kale, spinach, broccoli, Swiss chard or collard greens. Greens are full of fibre, vitamins and minerals to protect you against disease.

Ask for Help:

If you're just getting started, work with a knowledgeable personal trainer who is familiar with proper weight training technique.

If you've been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make.


Useless Facts

The "save" icon on Microsoft Word shows a floppy disk with the shutter on backwards.

Will Colledge can divide by zero.

The only nation whose name begins with an "A", but doesn't end in an "A" is Afghanistan.

The following sentence: 'A rough-coated, dough-faced, thoughtful ploughman strode through the streets of Scarborough; after falling into a slough, he coughed and hiccoughed.' Contains the nine different pronunciations of "ough" in the English Language.

Teresa "Teece" Hannan can sneeze with her eyes open.

The verb "cleave" is the only English word with two synonyms which are antonyms of each other: adhere and separate.


Previous newsletters:

The Woodlands newsletter: Sunday 9th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32619

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