Woodlands Fitness Centre

The Woodlands newsletter: Sunday 13th August 2023

Sunday 13th August 2023

Hello,

Age-Related Muscle Atrophy: Strategies to Prevent and Combat Muscle Loss

As we age, it is common to experience a decline in muscle mass and strength, a condition known as age-related muscle atrophy or sarcopenia.

However, with the right approach, it is possible to slow down and even reverse this process.

In this article, we will explore the causes of age-related muscle atrophy and provide strategies to help you prevent and combat muscle loss as you age.

Understanding Age-Related Muscle Atrophy:

Age-related muscle atrophy is primarily caused by a combination of factors, including hormonal changes, decreased physical activity levels, poor nutrition, and underlying health conditions.

As muscle mass declines, strength, mobility, and overall functional abilities can be compromised, leading to a lower quality of life and an increased risk of falls and injuries.

Strategies to Prevent and Combat Age-Related Muscle Atrophy:

1. Engage in Regular Strength Training:

Strength training, specifically resistance exercises, is crucial for preserving and building muscle mass.

Incorporate resistance exercises such as weightlifting, bodyweight exercises, or resistance bands into your fitness routine. Focus on all major muscle groups, including the legs, arms, chest, back, and core. Gradually increase the intensity and challenge of your workouts over time to continue stimulating muscle growth.

2. Prioritise Protein-Rich Diet:

Protein is essential for muscle growth and repair. Ensure your diet includes adequate protein from sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein options.

Aim for a protein intake of 1-1.2 grams per kilogram of body weight per day, spread out across meals and snacks.

3. Consume a Nutrient-Dense Diet:

In addition to protein, a well-balanced diet rich in essential nutrients can support muscle health. Include a variety of fruits, vegetables, whole grains, and healthy fats in your meals.

These provide antioxidants, vitamins, and minerals necessary for optimal muscle function. Stay hydrated by drinking enough water throughout the day, as dehydration can negatively affect muscle performance.

4. Stay Active and Engage in Regular Exercise:

Maintaining an active lifestyle is crucial for preventing age-related muscle atrophy. Incorporate regular aerobic exercise, such as brisk walking, swimming, or cycling, to improve cardiovascular health and support overall fitness.

Additionally, activities like yoga or Pilates can improve flexibility, balance, and posture, reducing the risk of falls and injuries.

5. Get Sufficient Rest and Recovery:

Allowing your body adequate rest and recovery is essential for muscle growth and repair. Aim for 7-9 hours of quality sleep each night to support optimal muscle function.

Incorporate rest days into your exercise routine to prevent overtraining and give your muscles time to recover and rebuild.

6. Maintain a Healthy Weight:

Excess body fat can contribute to muscle loss and increase the risk of age-related muscle atrophy. Aim to maintain a healthy weight through a combination of regular exercise, a balanced diet, and portion control.

Consult with a healthcare professional or registered dietitian for personalised guidance on achieving and maintaining a healthy weight.

In conclusion, age-related muscle atrophy is a common concern as we grow older, but it is not an inevitable part of aging. By incorporating regular strength training, consuming a protein-rich diet, engaging in regular exercise, and prioritising rest and recovery, you can prevent and combat age-related muscle loss.

Remember, it is never too late to start taking action to preserve and strengthen your muscles, leading to improved quality of life and overall well-being as you age.

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


Keeping Weights Workouts Simple: Why Less Can Be More

When it comes to weightlifting, it's easy to get caught up in complex workout routines that involve multiple exercises, sets, and reps.

However, sometimes the best approach is to keep things simple. In fact, there are several benefits to keeping weights workouts simple and focused. Here are some reasons why less can be more when it comes to weightlifting.

1. Avoiding Overtraining

One of the main benefits of keeping weights workouts simple is that it can help prevent overtraining. Overtraining occurs when you work out too often or too intensely, which can lead to fatigue, injury, and a decrease in performance.

By keeping your workouts simple and focused, you can avoid overtraining and ensure that your body has enough time to recover and adapt to the stress of the workouts.

2. Improving Consistency

Another benefit of keeping weights workouts simple is that it can improve consistency. When you have a simple and straightforward workout routine, it's easier to stick to it and make it a regular part of your routine. This can help you achieve your fitness goals more effectively and efficiently.

3. Maximising Results

Keeping weights workouts simple can also help you maximise your results. By focusing on a few key exercises that target multiple muscle groups, you can get a full-body workout that stimulates muscle growth and strength gains.

This is especially true if you focus on compound exercises that work multiple muscle groups, such as squats, deadlifts, and bench presses.

4. Reducing Stress

Complex workout routines can be stressful and overwhelming, especially if you're new to weightlifting. By keeping things simple and focusing on a few key exercises, you can reduce stress and anxiety associated with weightlifting.

This can help you enjoy your workouts more and feel more confident in your abilities.

So, how can you keep your weights workouts simple? Here are some tips:

- Focus on compound exercises that work multiple muscle groups
- Stick to a few key exercises and gradually increase the weight and intensity over time
- Keep your workouts short and focused, aiming for 30-45 minutes per session
- Allow for adequate rest and recovery between workouts
- Avoid overcomplicating your workouts with too many exercises, sets, or reps

In conclusion, keeping weights workouts simple can be a smart approach for improving consistency, maximising results, and reducing stress. By focusing on a few key exercises and gradually increasing the weight and intensity over time, you can achieve your fitness goals more effectively and efficiently.

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


Add to omelettes

Eggs are an excellent budget-friendly base from which to build a meal, and you can add any ingredients you have in the fridge.

If you usually enjoy an omelette for breakfast, lunch or dinner, try adding a portion of chopped veg to the whisked eggs before cooking or tuck inside the folded omelette.

For a heartier meal, make a thicker frittata with cherry tomatoes and avocado salsa on the side. Or try adding a handful of spinach to a chunky Spanish-style tortilla.

Omelettes are a quick and easy meal that can be customised with your favourite ingredients. However, they can sometimes leave you feeling hungry or unsatisfied.

Fortunately, there are many ways to cheaply bulk out your omelettes and make them more filling. Here are some tips for making your omelette more filling:

1. Add vegetables: Adding vegetables to your omelette can add flavor, texture, and nutrients. Some cheap and healthy vegetable options include spinach, mushrooms, onions, peppers, or tomatoes.

2. Use whole grains: Whole grains like quinoa, brown rice, or barley can add texture and fiber to your omelette. They can also help keep you feeling full for longer.

3. Incorporate healthy fats: Healthy fats like avocado, nuts, and seeds can add flavor and texture to your omelette while also keeping you feeling full and satisfied.

4. Mix in legumes: Legumes like chickpeas, lentils, or black beans are a great source of protein and fibre. They can also add texture and flavour to your omelette.

5. Use cheese sparingly: Cheese can add flavour and texture to your omelette, but it can also be high in calories and fat. Use cheese sparingly or opt for a lower-fat cheese like feta or goat cheese.

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

- Spinach and mushroom omelette with whole grain toast
- Chickpea and vegetable omelette with avocado slices
- Black bean and salsa omelette with whole grain tortillas
- Quinoa and vegetable omelette with fresh herbs
- Tuna and vegetable omelette with whole grain crackers

By incorporating these tips and getting creative in the kitchen, you can cheaply bulk out your omelettes and make them more filling and satisfying. Experiment with different ingredients and flavours to find the perfect omelette for you.

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


Exercise of the week: The kettlebell sumo deadlift

The kettlebell sumo deadlift primarily targets the muscles in the lower body, including the glutes, hamstrings, quadriceps, and adductors.

It also engages the core muscles, such as the abdominals and lower back, as well as the grip and forearm muscles.

To perform the kettlebell sumo deadlift, follow these steps:

1. Stand with your feet wider than shoulder-width apart, toes pointed slightly outward. Place a kettlebell on the floor between your feet.
2. Hinge at the hips and bend your knees, keeping your back straight and chest lifted. Reach down and grab the kettlebell handle with both hands, using an overhand grip.
3. Brace your core and engage your glutes.
4. Keeping your chest lifted and back straight, drive through your heels and stand up, lifting the kettlebell off the floor. As you lift, focus on pushing your hips forward and squeezing your glutes at the top of the movement.
5. Pause briefly at the top, then lower the kettlebell back down to the starting position, maintaining control and keeping your back straight.
6. Repeat for the desired number of repetitions.

Key tips for proper form:
- Keep your spine in a neutral position throughout the movement, avoiding rounding or arching of the back.
- Focus on driving through your heels to activate the muscles in your lower body.
- Keep your shoulders pulled back and down, away from your ears.
- Engage your core muscles to stabilise your spine and maintain proper alignment.
- Avoid excessive leaning forward or backward as you lift the kettlebell.
- Start with a lighter kettlebell to ensure proper form and gradually increase the weight as your strength and technique improve.

As always, it's important 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: Low Fat Beef Stroganoff

Here's a recipe for a lower fat beef stroganoff:

Ingredients:
- 1 lb lean beef (such as sirloin), thinly sliced
- 1 onion, thinly sliced
- 2 cloves of garlic, minced
- 8 oz mushrooms, sliced
- 1 cup low-fat Greek yogurt
- 1 cup low-sodium beef broth
- 2 tablespoons whole wheat flour
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Fresh parsley, chopped (optional, for garnish)

Instructions:

1. In a large skillet, heat olive oil over medium heat. Add the beef slices and cook until browned. Remove the beef from the skillet and set aside.

2. In the same skillet, add the onions and garlic. Sauté until the onions are translucent and fragrant.

3. Add the mushrooms to the skillet and cook until they are tender and any liquid has evaporated.

4. Sprinkle the flour over the onions and mushrooms, stirring well to coat everything. Cook for an additional minute to cook off the raw flour taste.

5. Gradually stir in the beef broth, scraping the bottom of the skillet to release any browned bits. Bring the mixture to a simmer and cook until the sauce thickens slightly.

6. Reduce the heat to low and stir in the Greek yogurt, Dijon mustard, and Worcestershire sauce. Cook for a few minutes until the sauce is heated through.

7. Return the beef to the skillet and stir to coat it in the sauce. Cook for an additional 2-3 minutes until the beef is cooked to your desired doneness.

8. Season with salt and pepper to taste. Serve the beef stroganoff over whole wheat egg noodles or brown rice. Garnish with fresh parsley, if desired.

Enjoy your low fat beef stroganoff!


Things to consider

Be prepared in the morning:

The morning frenzy is real. Freeze a few fruit smoothies to grab on the go in the early mornings so you can stick to your plan without any hassle.

Consider Goblet squats:

If you are unsure about squat form, use goblet squats for several weeks to get the feel for the exercise.

Don't get too stuck in routine:

Same habits equal same results. If you aren't getting results, change what you are doing.

Rapid weight loss = leads to rapid muscle loss:

When losing fat, rapid weight loss usually leads to rapid muscle loss. Try to lose no more than 1.5 to 2 pounds of fat per week.

Swap ice cream for Greek yogurt:

Finding yourself reaching for ice cream every night? Try Greek yogurt instead with a little honey, berries, and dark chocolate chips or walnuts.

Be careful about who you take advice from:

Be careful about trusting advice focused around extremes. Most lifters are in the middle, and not utilising extreme training or dieting practices.

Be patient with weight loss:

Don't expect the weight to come off fast. Be realistic! Remember: it takes time to gain weight; it takes time to lose it.

Natural is better:

Understand that natural muscle builders will never get as big as steroid users. It's a fairy tale to believe so.


Useless Facts

Until 1994, world maps and globes sold in Albania only had Albania on them.

If he wanted to, Jeremy Brook could rob a bank. By phone.

The value of Pi will be officially "rounded down" to 3.14 from 3.14159265359 on December 31, 1999.

The Great Wall of China is the only man-made structure visible from space.

Jan Handley counted to infinity. Backwards.

A piece of paper can be folded no more then 9 times.


Previous newsletters:

The Woodlands newsletter: Sunday 6th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32920

The Woodlands newsletter: Sunday 30th July 2023

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32886

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 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 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