Woodlands Fitness Centre

The Woodlands newsletter: Sunday 3rd December 2023

Sunday 3rd December 2023

Hello,

Your Body: The Most Important Asset You Own

In other words: Health is Wealth

In the pursuit of success, we often prioritise material possessions and financial wealth. However, it is essential to recognize that your body is the most valuable asset you possess.

Your physical and mental well-being directly impact your quality of life, happiness, and overall success. In this article, we will explore why your body is the most important thing you own and how health truly is wealth.

1. Physical Health:

Your body is a remarkable machine that enables you to experience life's joys and challenges. Good physical health is the foundation for a fulfilling and productive life. When you prioritise your physical well-being, you are investing in your body's longevity and vitality.

Regular exercise, a balanced diet, and adequate rest are key components of maintaining physical health. By taking care of your body through exercise, you can improve cardiovascular health, boost energy levels, strengthen muscles and bones, and reduce the risk of chronic diseases.

2. Mental Health:

In addition to physical health, mental health plays a crucial role in overall well-being. Your mind affects how you think, feel, and act, ultimately shaping your perspective on life. Prioritising mental health involves managing stress, practicing self-care, seeking support when needed, and engaging in activities that promote relaxation and happiness.

When your mental health is in balance, you can experience increased clarity, focus, and emotional stability, leading to enhanced productivity and success in various aspects of life.

3. Self-Confidence and Self-Esteem:

Caring for your body and maintaining good health can significantly impact your self-confidence and self-esteem. Feeling physically fit, strong, and healthy can boost your self-image and belief in your abilities.

When you take care of your body and prioritise your health, you are demonstrating self-respect and self-love. This, in turn, can positively influence other areas of your life, such as relationships, career, and personal growth.

4. Productivity and Success:

Your body's well-being directly affects your ability to perform at your best in all areas of life. When you prioritise your health, you are investing in your ability to be productive and successful. Good physical health provides you with the energy, stamina, and mental clarity necessary to excel in your career and pursue your goals.

Additionally, maintaining a healthy lifestyle can improve your focus, creativity, and problem-solving abilities, setting the stage for professional success.

5. Quality of Life:

Ultimately, your body is the vessel that allows you to experience life to its fullest. Without good health, it becomes challenging to enjoy the simple pleasures, engage in activities you love, and create lasting memories with loved ones.

Prioritising your health ensures that you can participate fully in life's adventures, savour precious moments, and maintain a high quality of life. By taking care of your body, you can increase your longevity, independence, and overall satisfaction with life.

In conclusion, while material possessions and financial wealth may seem important, they pale in comparison to the value of your body and its health. Your physical and mental well-being directly impact your happiness, success, and overall quality of life.

By recognising the importance of your body and prioritising your health, you are investing in your greatest asset.

Remember, health is true wealth, and taking care of your body is a lifelong investment that yields invaluable returns. Prioritise self-care, make healthy choices, and embrace the power of a healthy body and mind.

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: £24
3 months: £27
1 month: £30

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.

Price per session (Non-Members):

30 minutes:

3 sessions per week: £15
2 sessions per week: £16
1 sessions per week: £20

45 minutes:

3 sessions per week: £20
2 sessions per week: £21
1 sessions per week: £24

60 minutes:

3 sessions per week: £25
2 sessions per week: £26
1 sessions per week: £30

Please note

All of these PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Price per session (Members):

These prices are for those who have a Woodlands gym membership:

30 minutes:

3 sessions per week: £13
2 sessions per week: £14
1 sessions per week: £15

45 minutes:

3 sessions per week: £17
2 sessions per week: £18
1 sessions per week: £19

60 minutes:

3 sessions per week: £23
2 sessions per week: £24
1 sessions per week: £25

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


Navigating the Festive Season: A Guide to Managing Weight Gain Over Christmas

The holiday season is a time of joy, celebration, and indulgence. However, for many, it also brings the concern of managing weight gain, especially during Christmas festivities.

With tempting treats and lavish feasts, maintaining a healthy balance can be challenging. Here are some practical tips to help you enjoy the holiday season without derailing your health and wellness goals.

1. Mindful Eating:

Embrace mindful eating by savouring each bite and paying attention to your body's hunger and fullness cues. Slow down, chew your food thoroughly, and engage in conversations to prevent overeating.

2. Portion Control:

While it's tempting to fill your plate to the brim, practice portion control. Choose smaller portions of your favorite dishes and savor the flavors without overindulging.

3. Stay Active:

Maintain your regular exercise routine or find festive activities that keep you moving. Go for a winter walk, play outdoor games, or join a virtual workout class to counterbalance the extra calories.

4. Hydration is Key:

Stay hydrated by drinking plenty of water throughout the day. Sometimes, our bodies misinterpret thirst as hunger, leading to unnecessary snacking.

5. Balanced Plate:

When crafting your holiday meals, aim for a balanced plate with a mix of lean proteins, whole grains, and colourful vegetables. This ensures you get essential nutrients while managing calorie intake.

6. Healthy Swaps:

Explore healthier ingredient alternatives in your recipes. For instance, opt for whole-grain flour, use less sugar, and incorporate healthier fats to make your favorite dishes more nutritionally balanced.

7. Prioritise Favourites:

Instead of trying a bit of everything, prioritise your favourite holiday treats. This allows you to indulge in moderation without feeling deprived.

8. Plan Ahead:

If you're attending holiday gatherings, plan your meals for the day. Eating a balanced meal before an event can help curb excessive snacking on less healthy options.

9. Limit Liquid Calories:

Be mindful of liquid calories from festive drinks and alcoholic beverages. Opt for lighter alternatives or dilute sugary drinks with water to reduce calorie intake.

10. Listen to Your Body:

Pay attention to how your body feels after eating. If you're satisfied, resist the urge to keep eating simply because it's a special occasion.

Remember, the holiday season is about enjoying the company of loved ones and creating cherished memories.

By incorporating these tips into your festivities, you can strike a balance between indulgence and maintaining a healthy lifestyle.


Understanding the Differences Between Deadlifts, Romanian Deadlifts, Stiff Leg Deadlifts, and Squats

Strength training exercises are essential for building overall strength, muscle mass, and improving athletic performance.

Deadlifts, Romanian deadlifts, stiff leg deadlifts, and squats are four popular compound exercises that target multiple muscle groups simultaneously.

While they all involve the lower body and core, each exercise has unique variations and focuses on different muscle groups. In this article, we will explore the differences between these exercises and their benefits.

1. Deadlifts:

Deadlifts are a fundamental exercise that targets the posterior chain, including the glutes, hamstrings, lower back, and traps. The exercise begins with a barbell on the ground, and you lift it by extending your hips and knees while maintaining a neutral spine.

Deadlifts engage multiple muscle groups and are highly effective for building overall strength and power. They are also beneficial for improving grip strength and enhancing athletic performance.

2. Romanian Deadlifts:

Romanian deadlifts, also known as RDLs, specifically target the hamstrings and glutes. Unlike traditional deadlifts, RDLs involve a greater emphasis on the eccentric phase of the lift. To perform RDLs, you start with the barbell at hip level and hinge at the hips while maintaining a slight bend in the knees.

Lower the barbell towards your shins while keeping your back straight and core engaged. RDLs are excellent for developing hamstring strength, hip mobility, and posterior chain stability.

3. Stiff Leg Deadlifts:

Stiff leg deadlifts, or SLDLs, primarily target the hamstrings, glutes, and lower back. As the name suggests, this variation involves maintaining a straight leg position throughout the movement. Begin with the barbell in front of your thighs, and lower it by hinging at the hips while keeping your legs straight.

Maintain a neutral spine and engage your glutes and hamstrings to lift the barbell back up. SLDLs are effective for strengthening the hamstrings, improving hip flexibility, and developing overall posterior chain stability.

4. Squats:

Squats are a compound exercise that primarily targets the quadriceps, glutes, and core. This exercise involves lowering your body by bending at the knees and hips, while maintaining an upright torso position.

Squats can be performed with a barbell, dumbbells, or just bodyweight. They are highly versatile and can be modified to target different muscle groups. Squats are beneficial for building lower body strength, improving mobility, and enhancing overall athletic performance.

Key Differences:

Targeted Muscles: Deadlifts target the posterior chain, including the glutes, hamstrings, and lower back. Romanian deadlifts primarily focus on the hamstrings and glutes. Stiff leg deadlifts also target the hamstrings and glutes but with a greater emphasis on the lower back. Squats primarily target the quadriceps, glutes, and core.

Hip and Knee Flexion:

Deadlifts involve both hip and knee flexion, while Romanian deadlifts and stiff leg deadlifts mainly involve hip flexion. Squats primarily involve knee flexion with varying degrees of hip flexion.

Grip Placement:

Deadlifts and Romanian deadlifts typically use an overhand or mixed grip on the barbell. Stiff leg deadlifts and squats typically use an overhand grip.

Range of Motion:

Deadlifts involve lifting the barbell from the ground to a full standing position.

Romanian deadlifts and stiff leg deadlifts have a shorter range of motion, typically stopping at or just below knee level. Squats involve lowering the body until the thighs are parallel or below parallel to the ground.

In conclusion, deadlifts, Romanian deadlifts, stiff leg deadlifts, and squats are all effective compound exercises that target various muscle groups in the lower body and core.

Understanding the differences between these exercises allows you to choose the variation that best suits your specific goals and targets the desired muscle groups.

Incorporating a combination of these exercises into your strength training routine can lead to improved overall strength, muscle development, and athletic performance. As with any exercise, it is crucial to use proper form and start with lighter weights before progressing to heavier loads.

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.


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 colour), 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 flavours to meld together.

7. Warm the tortillas by wrapping them in aluminium 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 favourite 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 customize 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

The equation for weight loss is 80% diet and 20% gym:

Whether we like it or not, nutrition plays an extremely important role in the process of losing weight. A healthy diet must include all macronutrients - protein, carbs, and healthy fats. The general rule is to cut back on your daily calories and monitor your consumption of macros.

Choose compounds:

Use a heavy compound lift and an extension when targeting triceps; for example...close grip bench presses and two arm seated dumbbell tricep extensions.

Protein is safe (within reason):

Eating 180 to 240 grams of protein per day isn't going to harm your kidneys. Eat your protein.

Avoid refined grains:

Avoid refined grains (such as white flour, degermed cornmeal, white bread, and white rice) and simple carbs (such as processed sugar and fried foods).

Don't drink your calories:

Cut down on alcohol and extra liquid calories found in alcohol, juices, and fizzy drinks as liquid calories can be very high in sugar and tend to contribute to weight gain in hidden ways. Anything that's essentially not water, when not accounted for, seem undetectable but ultimately can have a great impact on your weight loss program.

Mix your protein sources:

Eat a variety of protein foods...meat, chicken, fish, eggs, milk. Each protein source has a difference amino acid profile, so variety is a good thing.

Stick to whole foods:

Studies have shown that when people eat calories in the form of solid food, they naturally compensate by reducing the rest of their food intake.

But when people ingest liquid calories, they don't compensate for them by eating fewer calories. Liquid calories do not hold strong satiety properties, don't suppress hunger, and don't elicit compensatory dietary responses.


Useless Facts

The only real person to ever to appear on a pez dispenser was Betsy Ross.

Chloe Stitchman can smell what you're thinking.

Mike Nesmith's (the guitarist of The Monkeys) mom invented White Out.

Only 6 people in the whole world have died from moshing.

Mark Gascoigne can see with his eyes closed.

In a test performed by Canadian scientists, using various different styles of music, it was determined that chickens lay the most eggs when pop music was played.


Previous newsletters:

The Woodlands newsletter: Sunday 26th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33622

The Woodlands newsletter: Sunday 19th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33607

The Woodlands newsletter: Sunday 12th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33559

The Woodlands newsletter: Sunday 5th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33558

The Woodlands newsletter: Sunday 29th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33419

The Woodlands newsletter: Sunday 22nd October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 15th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33344

The Woodlands newsletter: Sunday 8th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 1st October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 24th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 8th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 24th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185

The Woodlands newsletter: Sunday 17th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33144

The Woodlands newsletter: Sunday 10th September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33099

The Woodlands newsletter: Sunday 3rd September 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33060

The Woodlands newsletter: Sunday 27th August 2023

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

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 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