Woodlands Fitness Centre

The Woodlands newsletter: Sunday 27th August 2023

Sunday 27th August 2023

Hello,

Okay, so first off let's give you the Bank Holiday Opening times:

Bank Holiday Monday (28th August):

8am - 2pm

Group PT: 9:30am.

Group PT: 12:30pm.

Right, now let's get back to talking about exercise and fitness..

The Power of Strength: How Lifting Weights Can Promote Longevity

When it comes to exercise, many people focus on cardiovascular activities like running or cycling. However, strength training, particularly lifting weights, offers numerous benefits that can contribute to a longer and healthier life.

In this article, we will explore how lifting weights can promote longevity and provide compelling reasons to incorporate strength training into your fitness routine.

1. Increased Muscle Mass and Bone Density:

As we age, our muscle mass naturally declines, leading to decreased strength and mobility. Lifting weights helps combat this by promoting muscle growth and maintenance.

Building and preserving muscle mass not only enhances physical performance but also supports healthy aging. Additionally, resistance training stimulates bone growth, reducing the risk of osteoporosis and fractures.

2. Improved Metabolic Health:

Strength training has a positive impact on metabolic health. It increases insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes. Weightlifting also boosts resting metabolic rate, leading to more efficient calorie burning even at rest. This can aid in weight management and reduce the risk of obesity-related diseases.

3. Enhanced Functional Fitness:

Engaging in regular strength training improves functional fitness, allowing you to perform daily activities with ease. Lifting weights strengthens muscles, tendons, and ligaments, enhancing stability, balance, and coordination. This can reduce the risk of falls and injuries, especially in older adults, and promote independence and longevity.

4. Protection Against Chronic Diseases:

Strength training has been linked to a reduced risk of chronic diseases. Research suggests that lifting weights can lower blood pressure, improve cholesterol levels, and decrease the risk of cardiovascular disease. It also plays a role in preventing certain types of cancer, including breast and colon cancer. By incorporating strength training into your routine, you can proactively protect your health and increase your lifespan.

5. Enhanced Cognitive Function:

Physical exercise, including strength training, has a positive impact on cognitive function. Regular weightlifting can improve memory, attention, and cognitive flexibility. It also helps reduce the risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer's. By lifting weights, you can support brain health and maintain cognitive abilities as you age.

6. Mental Health Benefits:

Strength training not only benefits the body but also the mind. It has been shown to reduce symptoms of anxiety and depression, boost self-esteem, and improve overall mood. Exercise releases endorphins, which are natural mood enhancers, promoting a sense of well-being and reducing stress. Incorporating weightlifting into your routine can contribute to a healthier mind and a longer, more fulfilling life.

In conclusion, while cardiovascular exercise is important for overall health, incorporating strength training, specifically lifting weights, into your fitness routine offers unique benefits that can promote longevity.

From increased muscle mass and bone density to improved metabolic health, enhanced functional fitness, protection against chronic diseases, and cognitive and mental health benefits, weightlifting proves to be a powerful tool for maximising your lifespan. So, embrace the power of strength and enjoy the long-term benefits it brings to your physical and mental well-being.

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


The Role of Tempo in Building Muscles: A Guide to Optimising Your Workouts

When it comes to building muscle, various factors come into play, including exercise selection, volume, and intensity. One often overlooked aspect that can significantly impact your progress is tempo.

Tempo refers to the speed at which you perform each repetition of an exercise. By understanding and manipulating tempo, you can enhance muscle growth and maximise the effectiveness of your workouts. In this article, we will explore the importance of tempo in building muscles and provide practical tips to incorporate it into your training routine.

Understanding Tempo:

Tempo is typically represented by a series of numbers, such as 2-1-2. Each number represents the duration (in seconds) of a specific phase of the exercise. The first number indicates the eccentric phase (lowering the weight), the second number represents the pause at the bottom, and the third number represents the concentric phase (lifting the weight).

For example, in a bench press with a tempo of 2-1-2, you would lower the weight for two seconds, pause for one second at the bottom, and then lift the weight for two seconds.

The Benefits of Tempo:

1. Increased Time Under Tension: By incorporating a controlled tempo, you increase the time your muscles are under tension during each repetition. This extended time challenges your muscles more, promoting greater muscle fiber recruitment and growth.

2. Enhanced Mind-Muscle Connection:

Slowing down the tempo allows you to focus on the target muscle group and establish a stronger mind-muscle connection. This connection is crucial for maximising muscle activation and stimulating growth.

3. Improved Muscle Control and Stability:

Tempo training encourages better control and stability throughout the exercise. This can lead to improved form, reduced risk of injury, and better muscle activation.

Practical Tips for Tempo Training:

1. Start with a Moderate Tempo: If you're new to incorporating tempo into your workouts, begin with a moderate tempo like 2-1-2. This allows you to focus on maintaining control and executing each phase of the exercise properly.

2. Experiment with Different Tempos:

Once you're comfortable with a moderate tempo, you can experiment with different tempos to target specific muscle groups or to add variety to your training routine. For example, a slower eccentric phase (3-1-2) can intensify the muscle-building stimulus, while a faster concentric phase (2-0-1) can enhance power and explosiveness.

3. Mix Up Your Rep Ranges:

To challenge your muscles in different ways, vary your repetition ranges. For instance, you can use a slower tempo for higher rep ranges (8-12 reps) to focus on muscle endurance and hypertrophy, and a faster tempo for lower rep ranges (4-6 reps) to emphasise strength and power.

4. Use Tempo as a Progressive Overload Tool:

Just like increasing weight, you can use tempo as a form of progressive overload. As you become stronger, gradually increase the duration of each phase, such as moving from 2-1-2 to 3-2-3. This progression keeps your muscles adapting and growing.

5. Listen to Your Body:

While tempo training can be highly effective, it's essential to listen to your body and adjust as needed. If you experience excessive joint discomfort or compromised form, modify the tempo or seek guidance from a qualified fitness professional.

In conclusion, tempo training is a valuable tool in building muscle and optimising your workouts. By manipulating the speed at which you perform exercises, you can increase time under tension, improve muscle control, and enhance the mind-muscle connection.

Incorporate tempo variations into your training routine, experiment with different tempos, and progressively overload to achieve optimal muscle growth. Remember, always prioritise proper form and listen to your body to ensure safe and effective workouts.

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


Include the kids

Make sure the whole family is getting their five-a-day with our hidden veg recipes. You could even get the kids into the kitchen with you; doing so will help them learn basic skills and nutrition. Turn them into little chefs with easy and fun kids' cooking recipes.

Mealtime can be a challenge for parents, especially when it comes to picky eaters. However, involving your kids in meal decisions can be a great way to make mealtime more fun and engaging for everyone. Here are some tips for involving your kids in meal decisions:

1. Let your kids choose: Let your kids have a say in what they eat. Ask them what they would like for dinner or let them choose between a few different options. This can help them feel more involved in the meal planning process and more likely to try new foods.

2. Get creative: Encourage your kids to get creative with their meal ideas. Ask them to come up with a new recipe or suggest a fun theme for dinner, like a taco night or a pizza party.

3. Take them grocery shopping: Take your kids with you to the grocery store and let them help pick out ingredients. This can help them learn about different foods and get excited about trying new things.

4. Involve them in cooking: Involve your kids in the cooking process by letting them help with simple tasks like stirring or measuring ingredients. This can help them feel more invested in the meal and more likely to try new foods.

5. Make it fun: Make mealtime fun by setting the table with fun plates and utensils or having a picnic-style dinner. This can help make mealtime feel more like a special occasion and less like a chore.

By involving your kids in meal decisions, you can make mealtime more fun and engaging for everyone. Plus, it can help encourage your kids to try new foods and develop a healthy relationship with food.

Get creative and have fun with it!

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


Exercise of the week: dumbbell hammer curls

Hammer dumbbell curls primarily target the muscles of the biceps, brachialis, and brachioradialis. This exercise is a variation of the traditional bicep curl that places more emphasis on the brachialis and brachioradialis muscles.

To perform hammer dumbbell curls:

1. Stand up straight with a dumbbell in each hand, palms facing your sides (neutral grip). Keep your feet shoulder-width apart and your core engaged for stability.

2. Allow your arms to hang naturally at your sides, with the dumbbells at arm's length.

3. Keeping your upper arms stationary and close to your sides, exhale and slowly lift one dumbbell at a time towards your shoulder while maintaining the neutral grip. Keep your elbows close to your sides throughout the movement.

4. Continue to curl the dumbbell until your bicep is fully contracted and the dumbbell is near your shoulder. Hold the contraction for a brief moment, squeezing your bicep.

5. Inhale and slowly lower the dumbbell back to the starting position in a controlled manner, returning to the neutral grip position.

6. Repeat the movement with the opposite arm and continue alternating between arms for the desired number of repetitions.

It's important to maintain proper form during hammer dumbbell curls. Avoid swinging your body or using momentum to lift the weights. Focus on keeping your upper arms stationary and isolating the movement to your biceps and forearms.

Adjust the weight of the dumbbells according to your strength and fitness level. Start with lighter weights and gradually increase as you become more comfortable and stronger. Remember to warm up before performing any exercise and consult with a fitness professional or healthcare provider if you have any underlying health concerns or limitations.

By incorporating hammer dumbbell curls into your workout routine, you can effectively target the biceps, brachialis, and brachioradialis muscles. This exercise helps to build strength and size in the upper arms, contributing to a well-rounded and balanced physique.

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


Recipe of the week: chicken tikka with a yogurt mint sauce and garlic flatbread

Here's a recipe for chicken tikka with a yogurt mint sauce and garlic flatbread:

Chicken Tikka Ingredients:

- 1.5 lb boneless chicken breasts or thighs, cut into bite-sized pieces
- 1 cup plain yogurt
- 2 tablespoons lemon juice
- 2 tablespoons vegetable oil
- 2 tablespoons tikka masala spice blend
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon paprika
- 1/2 teaspoon turmeric
- Salt, to taste

Yogurt Mint Sauce Ingredients:

- 1 cup plain yogurt
- 1/4 cup fresh mint leaves, finely chopped
- 1/4 cup fresh cilantro leaves, finely chopped
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Salt, to taste

Garlic Flatbread Ingredients:

- 2 cups all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 2 tablespoons vegetable oil
- 3/4 cup warm water
- 2 cloves garlic, minced
- 2 tablespoons butter, melted

Instructions:

1. In a bowl, combine the yogurt, lemon juice, vegetable oil, garlic, tikka masala spice blend, cumin, coriander, paprika, turmeric, and salt. Mix well.
2. Add the chicken pieces to the marinade and coat them thoroughly. Cover the bowl and refrigerate for at least 1 hour, or overnight if possible.
3. Preheat your grill or oven to medium-high heat.
4. Thread the marinated chicken onto skewers if using a grill or place the chicken on a baking sheet if using an oven.
5. Grill or bake the chicken for about 10-15 minutes, turning halfway through, until it is cooked through and slightly charred.
6. While the chicken is cooking, prepare the yogurt mint sauce. In a bowl, combine the yogurt, mint leaves, cilantro leaves, lemon juice, garlic, and salt. Mix well and refrigerate until ready to serve.
7. For the garlic flatbread, in a mixing bowl, combine the flour, baking powder, salt, vegetable oil, minced garlic, and warm water. Knead the dough until it becomes smooth and elastic.
8. Divide the dough into small balls and roll them out into flat circles.
9. Heat a non-stick pan or griddle over medium heat. Cook each flatbread for about 2-3 minutes on each side until golden brown. Brush each cooked flatbread with melted butter and set aside.
10. Serve the chicken tikka skewers with the yogurt mint sauce and garlic flatbread. Enjoy!

Note: You can also serve the chicken tikka with basmati rice or a side salad for a complete meal.

I hope you enjoy making and savouring this delicious chicken tikka with yogurt mint sauce and garlic flatbread!


Things to consider

Take your vitamins:

Even if you eat plenty of fruits and vegetables, you may still be deficient in key nutrients. If that's the case, supplement with important vitamins.

Lower Back:

Don't overwork the lower back with too much direct work. The lower back is taxed hard enough as it is.

A few additional sets for the lower back are good, but overworking your lower back can often result in muscle fatigue, and strains which can lead to further injuries. Do enough lower back work to stay strong, but not so much that you aren't able to function for several days.

Practice self-love:

Exercising our ability to love ourselves is just as important as physical exercise. One way you can do this: after each workout, thank your amazing body for being able to do that hard work.

This mindset of self-love is important for your health and quality of life!

Avoid the splits if you're a newbie:

5 day training splits are very popular, especially in the realm of mainstream bodybuilding magazines. It is quite common to see a novice trainee jump right into a 5 day split used by their bodybuilding hero, only to find out that they are not gaining muscle as fast as expected.

Don't mistake your thirst for hunger:

Too often dieters attempting to lose weight think they're hungry when they're not. If you feel hungry, drink more water first and then wait it out. After 10 minutes, you'll know if you're actually hungry.

Dips and Pull-Ups:

Don't discount the power of dips and pull-ups.

Though these exercises are bodyweight exercises, the dip is known as the upper body squat for it's overall muscle-building effectiveness, and pull-ups are an amazing back blaster.

If these exercises get easy, use a weight belt, and add resistance.

More Protein:

While exact daily protein requirements vary by individual and goal, you need enough to maintain and build lean muscle mass. Aim to consume about one gram of protein per pound of bodyweight per day, divided among 4-6 meals. A diet this rich in protein will help you feel fuller for longer while refuelling your muscles post-workout.

On that note, remember that proper supplementation is important and must fit your goals. Yes, I understand that supplements can seem a bit overwhelming, so start simple: protein, fish oil, and a multivitamin are great choices. Train hard and conduct your own research before using supplements.

Don't just buy something your friend touts as "the latest and greatest." It may not pertain directly to your goals or needs.

Frequency:

Training a body part twice, or even three times a week is a viable option for many.

Small muscle groups can often be trained more frequently. In fact, large muscle groups can be trained twice or even three times a week if the daily volume of sets is kept in check.

One of the mistakes that many trainees make when exercising a muscle group multiple times per week is that they try to keep the volume high on each day.

This is a misguided approach.


Useless Facts

Mount Olympus Mons on Mars is three times the size of Mount Everest.

Steve "Moby" Purseglove does not dial the wrong number. You answered the wrong phone.

Most toilets flush in E flat.

2,000 pounds of space dust and other space debris fall on the Earth every day.

Mark Walbank knows Victoria's secret.

Each month, there is at least one report of UFOs from each province of Canada.


Previous newsletters:

The Woodlands newsletter: Sunday 20th August 2023

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

The Woodlands newsletter: Sunday 13th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=32996

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 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 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