Woodlands Fitness Centre

The Woodlands newsletter: Sunday 6th August 2023

Sunday 6th August 2023

Hello,

The Sedentary Lifestyle Epidemic: How Our Inactivity is Impacting Our Health

In today's modern world, our sedentary lifestyles have become the norm. We spend long hours sitting at desks, commuting in cars, and indulging in screen time.

While technology has undoubtedly made our lives more convenient, it has also contributed to a decline in physical activity.

This sedentary epidemic is wreaking havoc on our health, leading to various chronic diseases and a decreased quality of life. In this article, we will explore the detrimental effects of our sedentary habits and provide insights on how to combat them.

The Health Consequences of Inactivity:

1. Increased risk of obesity:

Lack of physical activity contributes to weight gain as our calorie expenditure decreases. This sedentary lifestyle, combined with poor dietary choices, can lead to obesity, a significant risk factor for numerous health conditions.

2. Cardiovascular complications:

Prolonged sitting has been linked to an increased risk of heart disease, high blood pressure, and elevated cholesterol levels. Physical inactivity weakens the heart and hampers blood flow, leading to the accumulation of fatty deposits in the arteries.

3. Musculoskeletal issues:

Sitting for extended periods can cause muscle imbalances, leading to poor posture and back pain. It can also weaken the bones, increasing the risk of osteoporosis and fractures.

4. Metabolic disorders:

Inactivity disrupts glucose metabolism, contributing to insulin resistance and an increased risk of developing type 2 diabetes. Physical activity plays a crucial role in maintaining healthy blood sugar levels and improving insulin sensitivity.

5. Mental health decline:

Our sedentary lifestyles not only affect our physical well-being but also impact our mental health. Lack of exercise has been associated with increased rates of depression, anxiety, and mood disorders. Regular physical activity releases endorphins, which help alleviate stress and improve overall mental well-being.

Combatting Sedentary Habits:

1. Incorporate movement into your daily routine:

Make a conscious effort to include physical activity throughout the day. Take regular breaks from sitting, stretch, and go for short walks. Consider using a standing desk or adjustable workstation to reduce overall sitting time.

2. Engage in regular exercise:

Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity each week, as recommended by health experts. Find activities you enjoy, such as walking, jogging, cycling, swimming, or group fitness classes.

3. Find opportunities to be active:

Look for opportunities to incorporate physical activity into your daily life. Take the stairs instead of the elevator, walk or bike to nearby destinations, or engage in active hobbies like gardening or dancing.

4. Set realistic goals:

Start small and gradually increase your activity levels. Set achievable goals and track your progress. Consider using fitness trackers or smartphone apps to monitor your daily steps or workout intensity.

5. Create a supportive environment:

Surround yourself with like-minded individuals who prioritise an active lifestyle. Encourage friends, family, and colleagues to join you in physical activities, making it a social and enjoyable experience.

Conclusion:

Our sedentary lifestyles have become a serious threat to our health and well-being. However, by recognising the negative impact of inactivity and taking proactive steps to combat it, we can mitigate its effects.

Engaging in regular physical activity, reducing overall sitting time, and creating a supportive environment are crucial in reclaiming our health and vitality. Let's break the sedentary cycle and embrace a more active and fulfilling lifestyle for a healthier future.

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


Peripheral Heart Action: What It Is and How It Can Benefit Your Workouts

Peripheral Heart Action (PHA) is a type of circuit training that focuses on alternating upper and lower body exercises to improve cardiovascular fitness and muscular endurance.

Peripheral Heart Action was first developed by Bob Gajda, a former Mr. America and Mr. Universe, in the 1960s as a way to improve his own fitness and performance.

The basic idea behind PHA is to alternate between upper and lower body exercises in a circuit format, with little to no rest between exercises. This helps to increase blood flow and oxygen delivery to the working muscles, which can improve cardiovascular fitness and muscular endurance.

One of the key benefits of PHA is that it can help improve overall fitness and performance by challenging the cardiovascular system and the muscles in a unique way. This can help to improve endurance, strength, and power, which can have a positive impact on athletic performance and everyday activities.

Another benefit of PHA is that it can be a time-efficient way to get a full-body workout. Because it involves alternating between upper and lower body exercises, it can help to reduce the amount of time needed for a workout while still providing a challenging and effective workout.

Examples of PHA workouts could include exercises such as squats, lunges, push-ups, rows, and shoulder presses. These exercises can be performed in a circuit format, with little to no rest between exercises. The circuit can be repeated for multiple rounds, with rest periods in between rounds as needed.

It's important to note that PHA workouts can be intense and challenging, so it's important to start slowly and gradually increase the intensity and duration of the workouts over time. It's also important to use proper form and technique to prevent injury and maximise the benefits of the exercises.

In conclusion, Peripheral Heart Action is a type of circuit training that can provide a challenging and effective workout for improving cardiovascular fitness and muscular endurance. It involves alternating between upper and lower body exercises in a circuit format, with little to no rest between exercises.

While PHA workouts can be intense, they can be a time-efficient way to improve overall fitness and performance.

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


Try something new

It's easy to get stuck in a rut and cook the same meals every week, especially when you're on a tight budget.

The problem is this means you're eating the same fruits and vegetables, over and over again, and not giving your body the diversity it needs to thrive.

Why not switch things up and add a new recipe to your repertoire? Browse our budget recipes for inspiration, we have cheap and healthy recipes, budget meals for two, budget batch-cooking recipes and lots more.

Cooking at home can be a great way to save money and eat healthier, but it can also be easy to fall into a rut of cooking the same meals over and over again. Trying new and cheap recipes can be a fun and affordable way to explore new flavours and keep your meals interesting. Here are some tips for trying new and cheap recipes:

1. Look for inspiration: There are many sources of inspiration for new recipes, including cookbooks, food blogs, and social media. Look for recipes that use ingredients you already have on hand or that are on sale at your local grocery store.

2. Try new cuisines: Exploring new cuisines can be a fun way to try new flavours and ingredients. Look for recipes from different parts of the world, such as Indian, Mexican, or Thai cuisine.

3. Use budget-friendly ingredients: There are many budget-friendly ingredients that can add flavour and nutrition to your meals, such as canned beans, frozen vegetables, and whole grains like rice or quinoa.

4. Plan ahead: Planning your meals in advance can help you save time and money while also ensuring that you have all the ingredients you need on hand. Look for recipes that can be made in large batches and frozen for later.

5. Get creative: Don't be afraid to experiment with new flavours and ingredients. Try adding herbs or spices to your meals, or substituting one ingredient for another to see how it changes the flavour.

Here are some cheap and easy recipe ideas to get you started:

- Lentil soup with vegetables and whole grain bread
- Vegetable stir-fry with brown rice and tofu
- Black bean and sweet potato tacos with avocado and salsa
- Chickpea and vegetable curry with brown rice
- Pasta with roasted vegetables and tomato sauce

By trying new and cheap recipes, you can explore new flavours and ingredients while also saving money and eating healthier. With a little creativity and planning, you can make cooking at home a fun and affordable part of your routine.

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


Exercise of the week: The underhand grip lat pull-down

The underhand grip lat pull-down primarily targets the latissimus dorsi, commonly known as the lats, which are the large muscles in your back.

However, it also engages several other muscles, including the biceps, rhomboids, trapezius, deltoids, and core stabilisers.

To perform the underhand grip lat pull-down, follow these steps:

1. Sit on a lat pull-down machine with your knees positioned under the knee pads or on the seat, depending on the machine design. Adjust the thigh pad and seat height to ensure proper alignment.
2. Grasp the bar with an underhand grip (palms facing towards you), slightly wider than shoulder-width apart.
3. Sit upright with your chest lifted, shoulders back, and a slight arch in your lower back. Your feet should be planted firmly on the ground.
4. Keep your elbows slightly bent and close to your sides, engaging your biceps.
5. Take a deep breath, brace your core, and pull the bar down towards your chest, leading with your elbows.
6. Focus on squeezing your shoulder blades together and engaging your lats at the bottom of the movement.
7. Pause briefly, then slowly and with control, return the bar to the starting position, allowing your arms to fully extend.
8. Repeat for the desired number of repetitions.

Key tips for proper form:

- Maintain good posture throughout the exercise, avoiding excessive leaning back or using momentum to pull the bar down.
- Keep your chest lifted and your shoulders down and back, avoiding shrugging or rounding your upper back.
- Exhale as you perform the pulling motion and inhale as you return to the starting position.
- Control the movement throughout, avoiding any jerking or swinging motions.
- Adjust the weight to ensure you can complete the exercise with proper form and without straining your muscles or joints.

Remember to warm up properly before performing any exercise and consult with a healthcare professional or a qualified fitness trainer if you have any underlying health conditions or concerns.

We can provide personalised guidance and ensure the exercise is suitable for your specific needs and abilities.

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


Recipe of the week: sweet chicken with rice

Here's a recipe for sweet chicken with rice:

Ingredients for Sweet Chicken:

1 lb (450g) boneless, skinless chicken breasts, cut into bite-sized pieces
1/4 cup soy sauce
2 tablespoons honey
2 tablespoons brown sugar
2 tablespoons rice vinegar
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon cornstarch
2 tablespoons water
1 tablespoon vegetable oil
Sesame seeds (for garnish)
Green onions, chopped (for garnish)

Ingredients for Rice:

1 cup white rice
2 cups water
1 tablespoon butter
Salt, to taste

Instructions:

In a bowl, mix together soy sauce, honey, brown sugar, rice vinegar, minced garlic, and grated ginger to make the marinade for the chicken.

Add the chicken pieces to the marinade, ensuring they are well coated. Let the chicken marinate for at least 30 minutes (or overnight in the refrigerator for more flavor).

In a saucepan, combine the white rice, water, butter, and salt. Bring to a boil over high heat.

Reduce the heat to low, cover the saucepan, and let the rice simmer for about 15-20 minutes, or until the rice is cooked and the water is absorbed. Fluff the rice with a fork and set aside.

In a separate pan, heat vegetable oil over medium-high heat. Remove the chicken from the marinade, reserving the marinade for later.

Cook the chicken in the hot pan for about 5-6 minutes until browned and cooked through. Remove the chicken from the pan and set aside.

In the same pan, pour in the reserved marinade and bring it to a simmer. In a small bowl, mix together corn starch and water to make a slurry. Add the slurry to the simmering marinade and stir until the sauce thickens.

Add the cooked chicken back into the pan and toss it in the thickened sauce until well coated. Cook for an additional 2-3 minutes to allow the flavors to meld together.

Serve the sweet chicken over a bed of rice. Garnish with sesame seeds and chopped green onions.

Enjoy your homemade sweet chicken with rice!


Things to consider

Legs:

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.


Snack on popcorn:

When you're in the mood for a crunchy snack, try popcorn. It's a low calorie food you can eat a lot of that also has the added benefit of fibre. Homemade is the best!

Abs:

Incorporate some form of a heavy ab exercise.

Far too often the abs are worked the same way day in and day out, with no added resistance.

Make sure you incorporate some form of progressive resistance into your ab routine to help build a thick, amazing looking six-pack. These exercise include, but are not limited to: weighted sit-ups, crunches and leg lifts, and cable crunches.

Use races as motivation:

Commit to a 5k to motivate you to train. Plus, you just may find out that the energy of the supportive crowds really motivates you to keep jogging—long after the race.

Isolation Movements:

Don't overuse isolation exercises. Isolation movements have their place in weight training.

But with that said, it makes no sense to perform 5 sets of dumbbell flyes or tricep kickbacks if you are not working your chest and triceps hard with a battery of heavy pressing movements.

Drink lemon water:

Drink lemon water in the morning to hydrate and balance pH levels. Alternatively, dilute one teaspoon to a maximum of two tablespoons of apple cider vinegar in water. Start small and increase as you can handle the taste.

Arm Work:

Stop obsessing about direct arm work. Working your arms hard each week is good. Believing that you need to work your arms with 30 sets, three times per week is obsessive compulsive.

Big arms are built with heavy rowing and pressing movements.

Direct bicep and tricep work helps to build big arms (obviously), but you do not need to overkill the amount of sets you perform.

Make a green smoothie for breakfast:

Try this green smoothie recipe: frozen banana, pineapple, almond milk, coconut extract, kale and spinach.


Useless Facts

The airplane Buddy Holly died in was the "American Pie." (Thus the name of the Don McLean song.)

When Alexander Bell invented the telephone he had 3 missed calls from Jack Pickford.

Each king in a deck of playing cards represents a great king from history. Spades - King David, Clubs - Alexander the Great, Hearts - Charlemagne, and Diamonds - Julius Caesar.

Golf courses cover 4% of North America.

Justin Jeria is the reason why Waldo is hiding.

The average person will accidentally eat just under a pound of insects every year.


Previous newsletters:

The Woodlands newsletter: Sunday 30th July 2023



The Woodlands newsletter: Sunday 23rd July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32756

The Woodlands newsletter: Sunday 16th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32756

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 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