Woodlands Fitness Centre

The Woodlands newsletter: Sunday 3rd September 2023

Sunday 3rd September 2023

Hello,

Embracing a Healthy Lifestyle: Simple Steps to Transform Your Well-being

Adopting a healthy lifestyle is a powerful choice that can enhance your overall well-being and vitality. It involves making conscious decisions to prioritise your physical, mental, and emotional health.

In this article, we will explore practical steps you can take to embrace a healthy lifestyle and create positive habits that will benefit you for years to come.

1. Nourish Your Body:

A healthy lifestyle begins with providing your body with the nourishment it needs. Focus on consuming a well-balanced diet that includes a variety of nutrient-dense foods.

Aim for plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Be mindful of portion sizes and listen to your body's hunger and fullness cues. Stay adequately hydrated by drinking plenty of water throughout the day.

2. Prioritise Regular Physical Activity:

Regular exercise is vital for maintaining a healthy lifestyle. Find activities that you enjoy and make them a regular part of your routine. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises. Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

Remember, consistency is key, so find ways to incorporate movement into your daily life, such as taking the stairs instead of the elevator or going for a walk during your lunch break.

3. Get Sufficient Sleep:

Adequate sleep is essential for overall health and well-being. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule by going to bed and waking up at the same time every day. Create a relaxing bedtime routine to signal your body that it's time to unwind.

Avoid electronic devices and stimulating activities before bed, as they can interfere with sleep quality. Prioritizing good sleep hygiene will help you wake up feeling refreshed and energized.

4. Manage Stress:

Stress can have a significant impact on your health. Find healthy ways to manage and reduce stress levels. Engage in activities that help you relax and unwind, such as practicing mindfulness or deep breathing exercises, engaging in hobbies, spending time in nature, or connecting with loved ones.

Prioritise self-care and set boundaries to prevent burnout. Regularly check in with yourself and seek professional help if needed.

5. Cultivate Healthy Relationships:

Healthy relationships are integral to a healthy lifestyle. Surround yourself with positive and supportive individuals who uplift and inspire you. Foster open communication, empathy, and understanding in your relationships.

Seek out social connections and engage in activities that promote social interaction. Building and maintaining healthy relationships can contribute to your overall happiness and well-being.

6. Practice Mindful Eating:

Adopting a mindful eating approach can help you develop a healthier relationship with food. Pay attention to your body's hunger and fullness cues, eat slowly, and savour each bite. Avoid distractions while eating, such as screens or multitasking.

Choose whole, unprocessed foods as much as possible and limit the consumption of sugary drinks and processed snacks. Practice mindful portion control and aim for balanced meals that include a variety of nutrients.

In Conclusion, embracing a healthy lifestyle is a journey that requires commitment, patience, and self-compassion. By nourishing your body, prioritising exercise, getting sufficient sleep, managing stress, cultivating healthy relationships, and practicing mindful eating, you can create a foundation for long-term well-being.

Remember, small steps taken consistently can lead to significant positive changes. Embrace the power to transform your life and enjoy the benefits of a healthy lifestyle.

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 Link Between Weak Glutes and Back Pain: Strengthening Exercises for Relief

Back pain is a common ailment that affects millions of people worldwide. While there can be various causes for back pain, one often overlooked factor is weak glute muscles.

The glutes, comprising the gluteus maximus, medius, and minimus, play a crucial role in providing stability and support to the lower back. When these muscles are weak, it can lead to imbalances and compensations that contribute to back pain. In this article, we will explore the link between weak glutes and back pain and provide effective exercises to strengthen your glutes and alleviate discomfort.

Understanding the Connection:

The glute muscles are responsible for maintaining proper alignment and stability of the pelvis and spine. When they are weak, the body compensates by overusing other muscles, such as the lower back muscles, to maintain stability. This compensation can lead to muscle imbalances, poor posture, and increased strain on the lower back, resulting in pain and discomfort.

Exercises to Strengthen Weak Glutes:

1. Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold for a few seconds and then lower back down. Aim for 3 sets of 12-15 repetitions.

2. Clamshells:

Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee while keeping your feet together. Pause at the top and then lower it back down. Aim for 3 sets of 12-15 repetitions on each side.

3. Fire Hydrants:

Begin on all fours with your hands directly under your shoulders and knees under your hips. Keeping your knee bent, lift one leg out to the side, away from your body, while maintaining a 90-degree angle at the knee. Pause at the top and return to the starting position. Aim for 3 sets of 12-15 repetitions on each side.

4. Bulgarian Split Squats:

Stand a few feet in front of a bench or step. Place the top of one foot on the bench behind you. Lower your body into a lunge position, keeping your front knee aligned with your ankle. Push through your front heel to return to the starting position. Aim for 3 sets of 10-12 repetitions on each leg.

5. Side-Lying Leg Lifts:

Lie on your side with your legs straight and stacked on top of each other. Lift your top leg upward, keeping it straight and in line with your body. Pause at the top and then lower it back down. Aim for 3 sets of 12-15 repetitions on each side.

Incorporating these exercises into your routine at least two to three times per week can help strengthen your glute muscles and alleviate back pain caused by weakness and imbalances.

Additional Tips:

1. Focus on proper form: Ensure you engage your glute muscles during each exercise by consciously squeezing them. Avoid compensating with other muscle groups.

2. Progress gradually: Start with lighter weights or bodyweight exercises and gradually increase resistance as your glutes become stronger.

3. Consistency is key: Consistently performing glute-strengthening exercises is essential for long-term improvement. Make them a regular part of your fitness routine.

4. Seek professional guidance: If you have severe or chronic back pain, it's advisable to consult with a healthcare professional or a qualified fitness trainer to assess your specific condition and provide personalized guidance.

Weak glute muscles can contribute to back pain and discomfort by causing imbalances and compensations in the body.

By incorporating targeted glute-strengthening exercises into your fitness routine, you can improve the strength and stability of these muscles, leading to better posture, reduced back pain, and enhanced overall well-being.

Remember to listen to your body, progress gradually, and seek professional guidance if needed. Strengthen those glutes and say goodbye to back pain!


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


Swap chocolate for fruit

If you often have a few squares of chocolate after a meal, or you enjoy the occasional chocolate dessert, consider switching to a cheap and cheerful fruity pud instead. Dollop homemade blackcurrant compote onto yogurt, bake apples and blackberries into crumble or enjoy a fresh, seasonal fruit salad. All are relatively inexpensive ways to make the shift.

Chocolate can be a tempting treat, but it can also be high in calories, sugar, and fat. Swapping fruit for chocolate can be a great way to satisfy your sweet tooth while also making healthier choices. Here are some tips for swapping fruit for chocolate:

1. Choose sweet fruits: Choose sweet fruits like strawberries, bananas, or mangoes. These fruits can satisfy your sweet tooth while also providing important nutrients like fiber, vitamins, and minerals.

2. Pair fruit with yogurt or nut butter: Pairing fruit with yogurt or nut butter can add protein and healthy fats to your snack. This can help keep you feeling full and satisfied.

3. Freeze your fruit: Freezing your fruit can give it a texture similar to ice cream or frozen yogurt. This can be a great way to satisfy your sweet tooth while also staying on track with your health goals.

4. Make fruit salad: Making a fruit salad can be a fun and easy way to incorporate a variety of fruits into your diet. Try mixing together different colors and textures for a visually appealing and delicious snack.

5. Dried fruit: Dried fruit can be a great option for a sweet snack on the go. Just be sure to choose dried fruit without added sugar or preservatives.

Here are some ideas for swapping fruit for chocolate:

- Greek yogurt-covered banana bites: Swap out the chocolate for sliced bananas dipped in Greek yogurt and frozen.
- Fruit smoothie: Blend together your favorite fruits with Greek yogurt, almond milk, or coconut water for a refreshing and healthy snack.
- Fruit and yogurt parfait: Layer sliced fruit with Greek yogurt and granola for a satisfying and healthy snack.
- Apple slices with peanut butter: Swap out the chocolate for sliced apples paired with peanut butter for a sweet and satisfying snack.
- Fruit salad: Mix together a variety of fruits like berries, kiwi, and pineapple for a colorful and nutritious snack.

By swapping fruit for chocolate, you can satisfy your sweet tooth while also making healthier choices. Get creative and experiment with different fruits and pairings to find your favourite healthy snacks.

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


Exercise of the week: Crush grip bicep curl

A crush grip bicep curl primarily targets the muscles in your biceps, which are the muscles located on the front of your upper arm. Additionally, it engages the muscles in your forearms.

To perform a crush grip bicep curl, follow these steps:

1. Stand up straight with a dumbbell in each hand, palms facing each other.
2. Let your arms hang down by your sides, with your elbows close to your body.
3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Focus on squeezing the dumbbells tightly, as if you're trying to crush them.
4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Pause for a moment, then inhale and slowly lower the weights back to the starting position, while maintaining the crush grip.
6. Repeat the movement for the desired number of repetitions.

Remember to start with an appropriate weight that allows you to maintain proper form and complete the exercise with control. If you're unsure about the correct technique or the suitability of this exercise for your specific situation, 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: chicken tray bake!

Here's a delicious recipe for a chicken tray bake:

Ingredients:

4 chicken thighs, bone-in and skin-on
4 chicken drumsticks, bone-in and skin-on
1 lb baby potatoes, halved
2 carrots, peeled and sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 red onion, cut into wedges
3 cloves garlic, minced
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the minced garlic, olive oil, balsamic vinegar, dried thyme, dried rosemary, smoked paprika, salt, and black pepper. Mix well.
3. Add the chicken thighs and drumsticks to the bowl and toss to coat them evenly with the marinade.
4. In a large baking tray or sheet pan, arrange the halved baby potatoes, sliced carrots, sliced bell peppers, and red onion wedges.
5. Place the marinated chicken thighs and drumsticks on top of the vegetables in the tray.
6. Drizzle any remaining marinade over the chicken and vegetables.
7. Bake in the preheated oven for about 45-50 minutes, or until the chicken is cooked through and the vegetables are tender.
8. Remove the tray from the oven and let it rest for a few minutes.
9. Sprinkle the tray bake with freshly chopped parsley for garnish.
10. Serve the chicken tray bake hot, straight from the tray.

Enjoy your delicious chicken tray bake!


Things to consider

Count macros?

Losing weight is all about a calorie deficit - we know this, right? - but an advantage of counting macros is that it ensures that some essential nutrients are incorporated into your diet, instead of focusing solely on calories.

Counting calories takes no account of nutrients.

Think about weekly volume:

If you are currently working your chest once a week for 12 sets and want to work your chest twice a week for extra stimulation, do not perform 2 weekly workouts of 12 sets each (a total of 24 sets). Instead, work your chest with only 6 sets per workout, for the same weekly total of 12 sets.

More vegetables:

This tip applies regardless of your exact fitness goal. Adding vegetables to most meals brings fibre, vitamins, antioxidants, and minerals to your diet, and will help keep you full for a longer period of time. If you're new to the vegetable world, start by trying to add greens to half of your daily meals.

Don't think that adding veggies to your meal is enough. You also need to make sure you eat a consistent, balanced diet. Your hard efforts in the gym will not be evident in your reflection if you don't consistently follow your meal program.

The saying "abs are made in the kitchen" is not just a rumour created by the Food Network in an attempt to create more culinary wizards. If you want that lean, toned, or ripped appearance, you have to stay dedicated to both your training and your meal program.

Adapt to a new routine:

If you've never trained a muscle group more than once a week, and want to try a more frequent approach, don't rush into this approach with heavy weight.

Take a few weeks to allow your body to adapt to the demands of this new training style.

Mix It Up:

Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class.

Don't just set up camp at your usual corner or rowing machine. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge and a more ripped you.

Eat Up:

Working out won't yield results if your diet isn't in check, too. Replace unhealthy foods with healthy alternatives and try to cut back on sugar. Fill at least half of your plate with fruits and vegetables.

It's a good idea to prepare before (and refuel after) every workout with high-protein snacks like nuts, yogurt, deli meat, hummus and cottage cheese. Of course, maintaining a balanced diet will help you meet your fitness goals, but it's also realistic to enjoy an indulgence here and there!

Heavier weights = low frequency training:

Keep in mind that the heavier weight you lift, the less likely you are to benefit from high-frequency training. Heavy weight taxes the CNS, joints and connective tissue to a much greater degree.


It's not that a higher training frequency won't work, but more so that it may take a much longer period for your body to condition itself to this style of training.

Many advanced lifters that utilise a more frequent training approach often cycle their workout intensity. Some workouts may focus on heavy weight for low reps, and some on moderate or a relatively lighter weight for 10-15 (or more) reps.

Focus on the big muscles:

When using a three times per week training system, you may choose to avoid working smaller and minor muscle groups each day. Because of the weekly set volume restrictions, it might be more convenient to train biceps and calves 1-2 times per week.

You certainly can train these muscle groups three times a week. Minor muscle groups should be worked only once a week unless they are a weak bodypart in need of extra work.


Useless Facts

40,000 Americans are injured by toilets each year.

You can be fined up to $1,000 for whistling on Sunday in Salt Lake City, Utah.

It takes about 142.18 licks to reach the center of a Tootsie pop.

The serial number of the first MAC ever produced was 2001.

Fear of spiders is aracnaphobia, fear of tight spaces is chlaustraphobia, fear of Chuck Norris is called Logic

Chuck Norris can delete the Recycling Bin.


Previous newsletters:

The Woodlands newsletter: Sunday 27th August 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33026

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 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