Woodlands Fitness Centre

The Woodlands newsletter: Sunday 10th December 2023

Sunday 10th December 2023

Hello,

The Unsustainability of Motivation: Why Commitment and Determination Trump Short-Term Enthusiasm in the Gym

Motivation is often viewed as the driving force behind our efforts, especially when it comes to health and fitness. Many individuals start their fitness journeys with immense enthusiasm, driven by a wave of motivation.

However, it's important to recognise that motivation, while essential for getting started, can be fleeting and unreliable. In the long run, commitment and determination are the true pillars of success in the gym. In this article, we will delve into why motivation isn't sustainable and why unwavering commitment and determination are better indicators of long-term fitness success.

The Fickleness of Motivation:

1. External Factors: Motivation often stems from external influences, such as watching a fitness influencer on social media, seeing a friend's progress, or feeling inspired by a fitness event. These external sources of motivation can easily wane over time, leaving individuals without a strong reason to continue their fitness journey.

2. Short-Term Focus:

Motivation tends to be short-term in nature. It can fuel a burst of energy and effort at the beginning, but it may dwindle as the novelty wears off or as individuals encounter challenges.

3. Emotional Rollercoaster:

Motivation is closely tied to emotions. When individuals feel positive and inspired, their motivation soars. However, when faced with setbacks or negative emotions, motivation can quickly plummet, leading to skipped gym sessions and abandoned goals.

The Power of Commitment and Determination:

1. Consistency:

Commitment and determination are rooted in discipline and a strong desire to achieve long-term goals. They encourage individuals to show up at the gym even when motivation is lacking, leading to consistent, sustained efforts.

2. Resilience:

In the face of obstacles, commitment and determination keep individuals moving forward. They are the driving forces that push people to persevere through plateaus, injuries, or other setbacks.

3. Intrinsic Motivation:

Commitment and determination often arise from intrinsic motivations, such as a deep-seated desire for improved health, increased energy, or enhanced self-confidence. These intrinsic motivations are more enduring and less susceptible to external influences.

4. Goal Achievement:

While motivation may get individuals started, it is commitment and determination that see them through to the accomplishment of their long-term fitness goals. These qualities enable individuals to set realistic, achievable goals and work steadily toward them.

Cultivating Commitment and Determination:

1. Set Clear, Realistic Goals:

Define what you want to achieve in your fitness journey and break it down into smaller, achievable milestones. This provides a clear sense of purpose and direction.

2. Develop a Routine:

Establishing a regular workout routine can make exercise a habit, reducing the reliance on daily motivation to hit the gym.

3. Find Intrinsic Motivation:

Identify the deeper reasons why you want to be fit and healthy. These intrinsic motivations can serve as a powerful source of commitment and determination.

4. Seek Accountability:

Joining fitness classes, hiring a personal trainer, or enlisting a workout buddy can help you stay accountable and committed to your fitness routine.

In conclusion, motivation can be a fantastic catalyst for initiating a fitness journey. However, it is often insufficient for the long haul. Commitment and determination, grounded in discipline and intrinsic motivations, are the cornerstones of sustained success in the gym.

When motivation falters, it's these qualities that keep individuals going, ensuring they reach their fitness goals and maintain a healthy, active lifestyle in the long term. So, remember that while motivation may spark the flame, it's commitment and determination that keep it burning brightly.


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



The dangers of losing weight too quickly

Losing weight is a common goal for many individuals, and it is understandable that they may want to see quick results. However, losing weight too quickly can be dangerous and have negative consequences on overall health and well-being.

In this article, we will explore the dangers of losing weight too quickly and why it is important to prioritise a gradual and sustainable approach to weight loss.

1. Muscle loss:

When weight loss occurs rapidly, a significant portion of the initial weight loss may come from muscle tissue instead of fat. This is particularly true when drastic calorie restrictions or extreme diets are followed.

Losing muscle mass can lead to a decrease in metabolic rate, making it harder to maintain weight loss in the long term. Additionally, muscle loss can result in a loss of strength and decreased physical performance.

2. Nutritional deficiencies:

Rapid weight loss often involves severe calorie restriction, which can lead to inadequate intake of essential nutrients.

When the body is not receiving sufficient nutrients, it can negatively impact overall health and increase the risk of nutrient deficiencies. Nutrient deficiencies can weaken the immune system, impair cognitive function, and lead to a variety of health problems.

3. Gallstone formation:

Rapid weight loss can increase the risk of developing gallstones. When the body metabolises fat during weight loss, it releases substances that can contribute to the formation of gallstones. These small, hard deposits can cause severe pain and may require medical intervention, such as surgery, to remove.

4. Loss of energy and vitality:

Extreme and rapid weight loss can leave individuals feeling fatigued, weak, and lacking energy. This can negatively impact daily activities, work performance, and overall quality of life. Without proper nourishment and gradual weight loss, the body may struggle to maintain energy levels and function optimally.

5. Psychological impact:

Rapid weight loss can have a significant psychological impact on individuals. The pressure to achieve quick results can lead to feelings of frustration, disappointment, and even depression if expectations are not met.

Additionally, extreme diets or restrictive eating patterns can contribute to an unhealthy relationship with food, leading to disordered eating habits or the development of eating disorders.

6. Weight regain: One of the most significant dangers of losing weight too quickly is the high likelihood of weight regain. Rapid weight loss often involves unsustainable practices that are difficult to maintain in the long term. Once the extreme measures are discontinued, individuals may regain the weight they lost and sometimes even more. This cycle of weight loss and regain, known as yo-yo dieting, can have detrimental effects on both physical and mental health.

To avoid the dangers of losing weight too quickly, it is important to prioritise a gradual and sustainable approach to weight loss. Here are some tips to promote healthy and sustainable weight loss:

1. Set realistic goals:

Establish achievable and realistic weight loss goals that are based on your individual needs and circumstances. Aim for a weight loss of 1-2 pounds per week, which is considered a safe and sustainable rate.

2. Focus on nutrition:

Instead of relying on extreme diets or severe calorie restrictions, prioritise a well-balanced and nutritious diet. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you are getting all the essential nutrients your body needs.

3. Incorporate regular physical activity:

Engage in regular exercise that includes both cardiovascular activities and strength training. This will help preserve muscle mass, boost metabolism, and contribute to overall health and well-being.

4. Seek professional guidance:

Consider working with a Woodlands PT who can provide personalised guidance and support throughout your weight loss journey. We can help create a customised plan that is safe, effective, and tailored to your specific needs.

5. Practice mindful eating: Focus on listening to your body's hunger and fullness cues. Pay attention to the quality of the food you consume and eat mindfully, savouring each bite. Avoid emotional eating or using food as a coping mechanism.

In conclusion, losing weight too quickly can have detrimental effects on overall health and well-being. It is important to prioritise a gradual and sustainable approach to weight loss to avoid muscle loss, nutritional deficiencies, gallstone formation, loss of energy, psychological impact, and weight regain.

By setting realistic goals, focusing on nutrition, incorporating regular physical activity, seeking professional guidance, and practicing mindful eating, individuals can achieve healthy and sustainable weight loss while prioritising their overall health and well-being.

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


Hitting 10,000 steps a day

The 10,000 steps a day goal has become a popular fitness target for many individuals seeking to improve their overall health and well-being. With the rise of wearable fitness trackers and mobile apps, tracking daily steps has become easier than ever. But what exactly does reaching 10,000 steps a day entail, and what benefits does it offer?

Walking is a simple and accessible form of exercise that almost anyone can incorporate into their daily routine. Hitting 10,000 steps a day is equivalent to walking approximately 5 miles, depending on an individual's stride length. While this may seem like a daunting task for some, breaking it down into smaller increments throughout the day can make it more achievable.

Regularly reaching the 10,000 steps goal has numerous benefits for both physical and mental health. Firstly, it helps to improve cardiovascular fitness. Walking is a low-impact exercise that gets the heart rate up, increasing blood circulation and improving cardiovascular health. It can help reduce the risk of heart disease, lower blood pressure, and improve overall cardiovascular endurance.

Additionally, walking 10,000 steps a day aids in weight management. Walking is a calorie-burning activity that helps to maintain a healthy weight or support weight loss goals. Combined with a balanced diet, achieving this step goal can contribute to a calorie deficit, which is essential for shedding excess pounds.

Walking also promotes stronger bones and muscles. Weight-bearing exercises, such as walking, stimulate the bones, helping to prevent osteoporosis and improve bone density. It also engages various muscles in the body, particularly the leg muscles, including the calves, quadriceps, and glutes, leading to improved strength and tone.

Beyond the physical benefits, reaching 10,000 steps a day has positive effects on mental well-being. Walking releases endorphins, the body's natural mood-boosting chemicals, which can help reduce stress, anxiety, and depression. It provides an opportunity to clear the mind, relieve tension, and improve overall mental clarity and focus.

Furthermore, walking outdoors exposes individuals to fresh air and sunlight, which can have a rejuvenating effect on both the body and mind. It allows for a change of scenery, connecting with nature, and can enhance feelings of relaxation and overall well-being.

To incorporate more steps into your daily routine, consider simple lifestyle adjustments. Take the stairs instead of the elevator, park farther away from your destination, or opt for a walk during your lunch break. Engaging in activities such as gardening or household chores can also contribute to reaching the 10,000 steps goal.

However, it is important to note that 10,000 steps a day is not a one-size-fits-all recommendation. The goal may need to be adjusted based on an individual's age, fitness level, and health condition. It is always advisable to consult with a healthcare professional before starting any new exercise routine, especially if you have underlying health concerns.

In conclusion, aiming to reach 10,000 steps a day is a beneficial goal for improving overall health and well-being. It promotes cardiovascular fitness, aids in weight management, strengthens bones and muscles, and enhances mental well-being.

By incorporating more walking into our daily lives, we can take significant steps towards a healthier lifestyle.

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


Exercise of the week: diamond push ups

Diamond push-ups, also known as close-grip push-ups, primarily target the muscles of the chest, triceps, and shoulders. They are a variation of the traditional push-up exercise that places more emphasis on the triceps muscles.

To perform a diamond push-up:

1. Start by getting into a standard push-up position. Place your hands on the ground, directly under your shoulders, with your fingers pointing forward.

2. Instead of having your hands shoulder-width apart, bring your hands closer together so that your thumbs and index fingers form a diamond shape on the ground. Your palms should be flat on the floor.

3. Engage your core, keep your body in a straight line from head to toe, and ensure your feet are together or slightly apart for stability.

4. Lower your body towards the ground by bending your elbows, maintaining a controlled and slow movement. Keep your elbows close to your sides as you descend.

5. Go down until your chest is just above the ground or as low as you can comfortably go without compromising your form or straining your shoulders.

6. Push yourself back up to the starting position by extending your arms, keeping your core engaged, and maintaining a straight body line.

7. Repeat the movement for the desired number of repetitions.

It is important to note that diamond push-ups can be challenging, especially for individuals who are new to this exercise or have limited upper body strength.

If you find it difficult to perform diamond push-ups with proper form, you can modify the exercise by placing your knees on the ground instead of keeping your body fully extended. This modification reduces the resistance and makes the exercise more manageable.

Remember to always warm up before attempting any exercise and consult with a fitness professional or healthcare provider if you have any underlying health concerns or limitations.

By incorporating diamond push-ups into your workout routine, you can effectively target the chest, triceps, and shoulders, helping to build strength and muscle in these areas.

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


Recipe of the week: Steak & onion sandwich

Ingredients:

400 g flank skirt steak or bavette
2 large onions
20 g unsalted butter
olive oil
70 g dark brown sugar
125 ml red wine vinegar
1 ciabatta loaf
extra virgin olive oil
English mustard , optional
1 handful of watercress

Method:

Remove the steak from the fridge and let it come to room temperature, then cover it with greaseproof paper and bash it with the base of a pan to tenderise and make it all roughly the same thickness.

Meanwhile, peel the onions, also removing the first layer of flesh, then slice into 2cm-thick rounds.

Put the butter, a lug of oil and the sugar into a large non-stick frying pan on a medium heat.

Once the butter has melted, place the onions into the pan in a single layer and cook for 5 minutes.

Pour in the vinegar, pop the lid on, reduce the heat to low and cook for around 35 minutes, or until beautifully golden and caramelised on the bottom only, adding splashes of water to loosen, if needed.

Meanwhile, pop the ciabatta into the oven, turn onto 110°C/225°F/gas ¼ and leave to warm through.

Season the steak all over with sea salt and black pepper. Place a large non-stick heavy-bottomed pan on a high heat.

Once screaming hot, drizzle the steak with olive oil, then put it into the pan and cook for 3 minutes on each side for medium, or to your liking.

Remove to a plate, rest for 1 minute, then slice 1cm thick and toss through its own resting juices with a drizzle of extra virgin olive oil.

Cut the warm ciabatta in half and rub the inside of each piece in the steak resting juices.

Spread on some mustard, if you like, then layer over the caramelised onions, the steak and pinches of watercress.

Serve and enjoy!





Things to consider

Stay Committed to Your Goals:

Consistency is key. Stay committed to your weight loss goals even when faced with setbacks. Revisit your reasons for wanting to lose weight to maintain motivation.

Choose whole grain bread instead of refined:

You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined grain bread.

Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer.

They're also a good source of fibre and B vitamins minerals such as zinc, iron, magnesium, and manganese.

There are many varieties of whole grain bread available, and many of them even taste better than refined bread.

Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It's also preferable that the bread contains whole seeds or grains.

Consider Meal Prep:

Preparing meals in advance allows you to control ingredients and portion sizes. It can save you time and help you make healthier choices throughout the week.


Add Greek yogurt to your diet:

Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.

It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that's higher in fat and protein than regular yogurt.

In fact, it contains up to twice as much protein as the same amount of regular yogurt does, or up to 10 grams per 3.5 ounces (100 grams).

Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that's your goal.

Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.

Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hearty dose of protein and nutrients.

Just make sure to pick the plain, unflavoured varieties. Flavoured yogurts may be packed with added sugar and other less nutritious ingredients.

Choose Whole Fruit Over Juice:

Whole fruits contain fibre, which helps you feel full and regulates blood sugar levels. Opt for whole fruit over fruit juices, which often lack fibre and can be high in added sugars.

Eat eggs, preferably for breakfast:

Eggs are incredibly healthy, especially if you eat them in the morning.

They are rich in high quality protein and many essential nutrients that people often don't get enough of, such as choline.

When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.

Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss, if that's your goal.

For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal
.
So, simply replacing your current breakfast with eggs may result in major benefits for your health.


Useless Facts

The storage capacity of human brain exceeds 4 Terabytes.

Jason "Robinson" Barker grew a beard at the age of 18. Not years. Seconds.

In Vermont, the ratio of cows to people is 10:1

Any free-moving liquid in outer space will form itself into a sphere, because of its surface tension.

Joe Walker can squeeze orange juice out of a lemon.

The average American looks at eight houses before buying one.


Previous newsletters:

The Woodlands newsletter: Sunday 3rd December 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33664

The Woodlands newsletter: Sunday 26th November 2023:

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

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 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