Woodlands Fitness Centre

The Woodlands newsletter: Sunday 20th August 2023

Sunday 20th August 2023

Hello,

Will weight lifting help you to live longer?

Weight lifting can contribute to a healthier and potentially longer life when combined with other healthy lifestyle factors. Here are a few ways weight lifting can positively impact longevity:

1. Increased Muscle Mass:

Weight lifting helps build and maintain muscle mass, which naturally declines with age. Having adequate muscle mass is associated with improved metabolic health, better insulin sensitivity, and reduced risk of chronic diseases, such as heart disease and type 2 diabetes.

2. Enhanced Bone Health:

Weight lifting places stress on the bones, which stimulates them to become stronger and denser. This can help prevent osteoporosis and reduce the risk of fractures as you age.

3. Improved Metabolism:

Weight lifting increases your resting metabolic rate, which means you burn more calories even at rest. This can help with weight management and maintaining a healthy body composition, reducing the risk of obesity-related diseases.

4. Increased Functional Strength:

As you age, maintaining functional strength becomes increasingly important for daily activities and independence. Weight lifting improves overall strength, making it easier to perform everyday tasks and reducing the risk of injuries from falls.

5. Enhanced Mental Well-being:

Regular exercise, including weight lifting, has been shown to improve mood, reduce stress, and enhance cognitive function. These factors contribute to overall mental well-being and can positively impact longevity.

However, it is important to note that weight lifting alone is not a guarantee of a longer life. Longevity is influenced by a combination of factors, including genetics, overall lifestyle, diet, stress management, and other health behaviours.

It is essential to adopt a holistic approach to health and wellness, which includes regular exercise, a balanced diet, adequate sleep, stress management, and regular medical check-ups.


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


Upper Lower Splits: A Comprehensive Guide

If you're looking to build muscle and strength, an upper-lower split may be a great workout program to consider. An upper-lower split involves dividing your workouts into two categories: upper body exercises and lower body exercises.

This type of workout program can be very effective for building muscle and strength, as it allows for more focused training on specific muscle groups.

What is an Upper-Lower Split?

An upper-lower split is a type of weightlifting program that focuses on dividing your workouts into two categories: upper body and lower body.

This type of workout program is typically done four days a week, with two days focused on upper body exercises and two days focused on lower body exercises.

The main benefit of an upper-lower split is that it allows you to focus on specific muscle groups more effectively.

By dividing your workouts into upper and lower body categories, you can focus on exercises that target specific muscle groups more directly. This can help you build muscle and strength more efficiently.

How to Structure an Upper-Lower Split

There are several ways to structure an upper-lower split, but here is a basic template that you can use:

Day 1: Upper Body

- Bench Press
- Rows
- Overhead Press
- Pull-ups
- Bicep Curls
- Tricep Extensions

Day 2: Lower Body

- Squats
- Deadlifts
- Leg Press
- Leg Curls
- Calf Raises

Day 3: Rest Day

Day 4: Upper Body

- Incline Bench Press
- Lat Pulldowns
- Dumbbell Flys
- Chin-ups
- Hammer Curls
- Skull Crushers

Day 5: Lower Body

- Lunges
- Leg Extensions
- Good Mornings
- Glute Bridges
- Seated Calf Raises

Day 6 and 7: Rest Days

It's important to note that this is just a basic template and that you can adjust the exercises and reps to fit your specific goals and fitness level.

Benefits of an Upper-Lower Split

There are several benefits of an upper-lower split, including:

1. Increased Focus: By dividing your workouts into upper and lower body categories, you can focus on specific muscle groups more effectively.

2. More Efficient Workouts: By focusing on specific muscle groups, you can get more done in less time.

3. Balanced Training: An upper-lower split allows you to train all major muscle groups evenly.

4. Improved Recovery: By training specific muscle groups on different days, you can allow for better recovery between workouts.

5. Versatility: An upper-lower split can be adapted to fit your specific goals and fitness level.

Challenges of an Upper-Lower Split

While there are many benefits to an upper-lower split, there are also some challenges to consider:

1. Limited Variety: An upper-lower split can be limited in terms of exercise variety, which can lead to boredom and stagnation.

2. Overtraining: It's important to ensure that you're not overtraining specific muscle groups.

3. Plateaus: If you're not constantly challenging your muscles with new exercises or higher weights, you may hit a plateau in your progress.

In Conclusion

An upper-lower split is a great workout program for those looking to build muscle and strength. By dividing your workouts into upper and lower body categories, you can focus on specific muscle groups more effectively, leading to more efficient workouts and better results.

However, it's important to ensure that you're not overtraining specific muscle groups and that you're challenging your muscles with new exercises and higher weights to avoid plateaus.

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


Tasty traybakes

Oregano chicken & squash traybake
This is a nifty way to get your daily dose of goodness on a budget. Fill a tray with seasonal veg, toss with garlic, olive oil, herbs and spices, and bake until you have a healthy, wholesome dinner.

You can add fish or meat, if you'd like. And even serve alongside a green salad for an extra nutritious hit. If you make enough, the leftovers will be delicious eaten cold or reheated in the microwave another day.

There are lots of traybake dinner recipes, including vegetarian traybakes, vegan traybakes and family traybake recipes.

Traybakes are a great way to make a healthy and delicious meal with minimal effort. They are easy to make, require minimal prep time, and can be customised with your favorite ingredients.

Plus, traybakes are a great way to make use of ingredients that you already have on hand.

Here are some tips for making cheap and healthy traybakes:

1. Choose healthy ingredients: Choose ingredients that are nutrient-dense and budget-friendly. Some healthy and affordable options include sweet potatoes, broccoli, carrots, onions, peppers, and canned beans.

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

3. Incorporate healthy fats: Healthy fats like olive oil, nuts, and seeds can add flavor and nutrients to your traybake while also keeping you feeling full and satisfied.

4. Add protein: Adding protein to your traybake can help keep you feeling full and satisfied. Some cheap and healthy protein options include canned tuna, canned beans, or tofu.

5. Season well: Seasoning your traybake well can add flavor and depth to your meal. Experiment with different herbs and spices to find your favorite flavor combinations.

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

- Sweet potato and black bean traybake with quinoa
- Broccoli and tofu traybake with brown rice
- Chicken and vegetable traybake with whole grain couscous
- Cauliflower and chickpea traybake with whole wheat pita bread
- Salmon and vegetable traybake with whole grain pasta

By incorporating these tips and getting creative in the kitchen, you can make cheap and healthy traybakes that are easy and nutritious.

Plus, they are a great way to make use of ingredients that you already have on hand. Experiment with different ingredients and seasonings to find your favorite traybake recipes.

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


Exercise of the week: The single-arm cable pull-down

The single-arm cable pull-down primarily targets the latissimus dorsi, commonly known as the lats. However, it also engages several other muscles, including the biceps, rhomboids, trapezius, deltoids, and core stabilisers.

To perform the single-arm cable pull-down, follow these steps:

1. Stand facing a cable machine with a high pulley attachment. Adjust the weight stack according to your fitness level.
2. Attach a single handle or D-handle to the pulley.
3. Position yourself a few steps away from the machine, with your feet shoulder-width apart and knees slightly bent.
4. Grab the handle with an overhand grip (palms facing down) using your right hand.
5. Step back to create tension in the cable, keeping your arm extended in front of you.
6. Engage your core and maintain a stable stance throughout the exercise.
7. Pull the handle down and towards your body, leading with your elbow. Keep your upper arm close to your side and your forearm parallel to the floor.
8. Squeeze your lat muscle at the bottom of the movement, then slowly and with control, return your arm to the starting position.
9. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

Key tips for proper form:

- Keep your chest lifted and your shoulders down and back throughout the movement.
- Avoid using momentum or excessive body sway. Focus on isolating the targeted muscles.
- Exhale as you perform the pulling motion and inhale as you return to the starting position.
- Maintain a controlled and smooth tempo, avoiding any jerking or swinging motions.
- Adjust the weight and handle position to ensure you can complete the exercise with proper form and without straining your muscles or joints.

As with any exercise, it's essential to warm up properly. 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: steak fajitas

Here's a delicious recipe for fajitas with steak:

Ingredients:
- 1 pound (450g) flank steak, thinly sliced
- 2 bell peppers (any color), thinly sliced
- 1 onion, thinly sliced
- 3 cloves of garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- 2 tablespoons soy sauce
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper, to taste
- Tortillas (flour or corn)
- Optional toppings: sour cream, guacamole, salsa, shredded cheese, chopped cilantro

Instructions:

1. In a bowl, whisk together the olive oil, lime juice, soy sauce, minced garlic, chili powder, cumin, paprika, salt, and pepper to make the marinade.

2. Place the thinly sliced flank steak in a ziplock bag or a shallow dish. Pour the marinade over the steak and mix well to ensure all the slices are coated. Let it marinate for at least 30 minutes, or refrigerate overnight for maximum flavor.

3. Heat a large skillet or grill pan over medium-high heat. Add a drizzle of olive oil and allow it to heat up.

4. Add the marinated steak slices to the hot skillet, reserving the excess marinade. Cook the steak for about 3-4 minutes per side, or until it reaches your desired level of doneness. Remove the steak from the skillet and set it aside.

5. In the same skillet, add the sliced bell peppers and onions. Sauté them for about 5-6 minutes, or until they become tender and slightly charred.

6. Return the cooked steak to the skillet with the peppers and onions. Pour in the reserved marinade and cook for an additional 2-3 minutes, allowing the flavors to meld together.

7. Warm the tortillas by wrapping them in aluminum foil and placing them in a preheated oven at 350°F (180°C) for about 5 minutes. Alternatively, you can heat them on a dry skillet over medium heat for a minute on each side.

8. Serve the steak fajita mixture on warm tortillas. Add your favorite toppings such as sour cream, guacamole, salsa, shredded cheese, and chopped cilantro.

9. Roll up the tortillas and enjoy your delicious steak fajitas!

Note: Feel free to customise your fajitas by adding other toppings or condiments of your choice, such as sliced jalapeños, diced tomatoes, or hot sauce. Serve with a side of Mexican rice, beans, or a fresh salad for a complete meal.

Enjoy your homemade steak fajitas!


Things to consider

Don't go to parties hungry:

Only fill your plate up once with your favourite appetisers and then stop eating.

This becomes a lot more reasonable if you eat a small, healthy meal or hearty snack before you go.

Stick with your budget:

Eating healthy on a budget is possible. Instead of buying fresh fruits and vegetables, try buying frozen, especially when out of season. They're packed at the peak of freshness; just be sure to check the labels to stay clear of brands with other additives.

Keep healthy snacks everywhere:

Be prepared for hunger to strike when on the go. Have non-perishable, healthy snacks on hand in multiple locations like your car, in your gym bag and purse.

That way you can always have a healthy option you can turn to when in a pinch.

Meditate:

We need more meditation and less medication. Meditating is easy to do and its benefits are numerous. Reduce stress, improve your health, get centred, breathe better and get focused.

Don't compare your day one with someone else's day:

Not everyone in the gym (or on your Instagram feed) is at the same point in their journey as you are and that's okay.

Don't compare your start to someone else's final destination. Of course, use them as inspiration, but don't let it get you down.

You don't have to be doing it like them; you can do it like you!

It's not all about muscle soreness:

Muscle soreness, and a muscle's ability to recover, are not the only factors involved when trying to decide how often you should train a muscle group.

You also have to consider the strain that frequent training places on your joints, connective tissue (ligaments and tendons), CNS (central nervous system), etc.

Never feel like you shouldn't be there:

Whether you're curling 2kg dumbbells or 20kg dumbbells, every single person has a right to be in the gym.

Never feel like you don't have a right to be there because you aren't as experienced or you're not lifting as much weight.

Everyone brings something different into the gym, and every single person's journey is valid.

Keep it simple:

The simplest program done with a high level of effort and focus will work better than the perfect program done at 80%.


Useless Facts

The amount of computer Memory required to run WordPerfect for Win95 is 8 times the amount needed aboard the space shuttle.

When Lesley "Chow" Short plays pacman, the ghosts run away from her.

The average North American will eat 35,000 cookies during their life span.

Between 25% and 33% of the population sneeze when exposed to light.

Bruce Alexander can tear a facebook page.

The most common name in world is Mohammed.


Previous newsletters:

The Woodlands newsletter: Sunday 13th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32963

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 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