Woodlands Fitness Centre

The Woodlands newsletter: Sunday 17th December 2023

Wednesday 20th December 2023

Hello,

Firstly, here are the...

Christmas Opening Times 2023

23rd (Saturday): 8am-2pm
Christmas Eve (Sunday): 8am-12 noon
Christmas Day (Monday): Closed
Boxng Day (Tuesday): Closed
27th (Wednesday): 8.30am-2pm
28th (Thursday): 8.30am-2pm
29th (Friday): 8.30am-2pm
30th (Saturday): 8am-2pm
New Years Eve (Sunday): Sam-12 noon
New Years Day (Monday): Closed
2nd (Tuesday): Back to normal

All classes at 9.30am.

Happy Christmas everyone!

Right, now let's get back to the usual fitness related ramblings...

Will weight lifting help You to live longer?

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

1. Increased Muscle Mass:

Weight lifting helps build and maintain muscle mass, which naturally declines with age.


Having adequate muscle mass is associated with improved metabolic health, better insulin sensitivity, and reduced risk of chronic diseases, such as heart disease and type 2 diabetes.

2. Enhanced Bone Health:

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

3. Improved Metabolism:

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

4. Increased Functional Strength:

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

5. Enhanced Mental Well-being:

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

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

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

Always consult with a Woodlands trainer before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. We can provide Personalised guidance based on your individual needs and goals.

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 importance of rest days

In the pursuit of fitness and physical health, it is easy to get caught up in the mentality that more is always better. However, rest days from the gym are an essential component of any well-rounded fitness routine.

Rest days allow the body to recover, repair, and adapt to the stress placed upon it during exercise. In this article, we will explore the importance of rest days from the gym and why they are crucial for overall health and fitness.

1. Muscle recovery and repair:

When we exercise, we create micro-tears in our muscles. Rest days provide the necessary time for these muscles to repair and rebuild.

Without proper rest, the body does not have the opportunity to repair damaged tissues, which can lead to overuse injuries and hinder muscle growth.

Rest days allow the body to replenish energy stores and repair muscle fibers, resulting in stronger and more resilient muscles.

2. Injury prevention:

Overtraining and lack of rest can significantly increase the risk of injuries.

Pushing the body too hard without adequate rest can lead to overuse injuries such as tendinitis, stress fractures, or muscle strains. Rest days give the body a chance to recover, reduce inflammation, and prevent overuse injuries. It is crucial to listen to your body's signals and take rest days when needed to avoid long-term setbacks.

3. Mental well-being:

Physical exercise not only impacts our physical health but also plays a significant role in our mental well-being. Rest days provide an opportunity to focus on mental recovery and relaxation.

Exercise can be a source of stress relief, but excessive exercise and lack of rest can lead to burnout and increased stress levels. Rest days allow for mental rejuvenation, reducing stress and anxiety associated with a rigorous exercise routine.

4. Performance improvement:

Contrary to popular belief, more exercise does not always equate to better results. Rest days are essential for improving performance and achieving optimal results. When we allow our bodies time to recover, we allow our muscles to adapt and grow stronger.

Rest days also help prevent the plateau effect, where progress stalls due to continuous strain on the body. By incorporating rest days into a fitness routine, individuals can enhance their performance and break through plateaus.

5. Hormonal balance:

Intense exercise can disrupt the delicate balance of hormones in the body. Overtraining and lack of rest can lead to an increase in stress hormones, such as cortisol, and a decrease in hormones responsible for muscle growth and repair, such as testosterone.

This hormonal imbalance can hinder progress, lead to fatigue, and negatively impact overall health. Rest days provide an opportunity for hormones to rebalance, ensuring optimal functioning of the body.

6. Long-term sustainability:

Rest days are crucial for maintaining a sustainable fitness routine. Overtraining and neglecting rest can lead to physical and mental burnout, which can result in individuals giving up on their fitness goals altogether.

Incorporating rest days into a routine promotes a balanced approach to fitness, allowing individuals to enjoy the process and maintain long-term consistency.

It is important to note that rest days do not necessarily mean complete inactivity. Active rest days, which involve low-intensity activities such as stretching or light walking, can still provide the benefits of rest while keeping the body moving and promoting recovery.

In conclusion, rest days from the gym are essential for overall health and fitness. They allow the body to recover, repair, and adapt to the stress placed upon it during exercise.

Rest days aid in muscle recovery and repair, prevent injuries, improve mental well-being, enhance performance, balance hormones, and promote long-term sustainability.

By incorporating regular rest days into a fitness routine, individuals can optimise their results, prevent burnout, and achieve a healthier and more balanced approach to fitness.

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


A Comprehensive Guide to Effective Weight Loss

Losing weight is a common goal for many individuals looking to improve their health and well-being. To achieve sustainable and long-lasting weight loss, it's essential to adopt a multifaceted approach.

In this article, we will discuss the importance of a calorie deficit, regular resistance training, hitting 10,000 steps a day, and making wise food choices in your weight loss journey.

1. Calorie Deficit: Finding the Right Balance

One of the fundamental principles of weight loss is creating a calorie deficit. A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight.

To get started, calculate your Basal Metabolic Rate (BMR), which represents the number of calories your body requires at rest. Then, subtract a certain number of calories from your daily intake to create a deficit.

A moderate calorie deficit is generally recommended for sustainable weight loss, typically around 500 to 750 calories less than your maintenance level. This will result in a gradual and healthy weight loss of approximately 1 to 2 pounds per week.

2. Resistance Training: Preserving Lean Muscle Mass

Incorporating regular resistance training into your weight loss regimen is crucial for preserving lean muscle mass. While creating a calorie deficit is essential for shedding excess fat, it's equally important to maintain muscle. Muscle burns more calories at rest than fat, so preserving it can help you maintain your weight loss in the long term.

Engage in resistance training exercises such as weight lifting, bodyweight exercises, or resistance bands at least 2-3 times per week. This will not only help maintain muscle but also boost your metabolism and enhance the overall aesthetic of your body as you lose weight.

3. 10,000 Steps a Day: The Power of Walking

Walking is a simple yet highly effective form of exercise. Hitting 10,000 steps a day is a goal that many people aim for, and it can significantly contribute to your weight loss journey. Regular walking provides a low-impact, accessible way to burn calories and improve cardiovascular health.

Invest in a pedometer or use a smartphone app to track your daily steps. In addition to helping with weight loss, walking can reduce stress, improve mood, and increase overall well-being.

4. Food Choices: Fuelling Your Weight Loss

What you eat plays a critical role in your weight loss success. Focus on incorporating whole, nutrient-dense foods into your diet. Here are some key principles to consider:

Choose lean sources of protein like chicken, fish, lean beef, tofu, and legumes.

Incorporate plenty of fruits and vegetables for their fibre, vitamins, and minerals.

Opt for complex carbohydrates such as whole grains, quinoa, and sweet potatoes over refined sugars and grains.

Stay hydrated by drinking plenty of water throughout the day.

Be mindful of portion sizes and practice portion control to avoid overeating.

Additionally, consider tracking your food intake using a food diary or mobile apps to ensure you stay within your calorie deficit.

In conclusion, Losing weight is a journey that requires a combination of factors: creating a calorie deficit, engaging in regular resistance training, hitting 10,000 steps a day, and making mindful food choices. It's important to remember that weight loss should be gradual and sustainable.

By following these guidelines and maintaining consistency, you can achieve your weight loss goals and enjoy improved health and well-being.

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


Exercise of the week: Kickstand squats

Kickstand squats primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. The exercise also engages your core for stabilisation.

Advantages of kickstand squats:

1. Improved Stability: The kickstand position provides additional stability, making it suitable for beginners or those with balance concerns.
2. Reduced Strain on the Back: The reduced range of motion can be beneficial for individuals with lower back issues.
3. Focus on Form: It allows you to focus on proper squat form without the full demands of a traditional squat.

Disadvantages:

1. Limited Range of Motion: The kickstand stance limits the depth of the squat, potentially reducing its effectiveness for overall leg development.
2. Less Intense Activation: Compared to traditional squats, kickstand squats may engage the muscles less intensely.

How to do kickstand squats:

1. Setup: Stand with your feet hip-width apart, toes pointing forward. Take a step back with one foot, placing it behind and to the side of your front foot.
2. Stance: The back foot should be on the ball of the foot, with the heel off the ground, creating a "kickstand."
3. Squat: Lower your body by bending your knees, keeping your back straight. Aim to lower until your front thigh is parallel to the ground.
4. Rise: Push through your front heel to return to the starting position.

Always prioritise proper form and start with a weight that allows you to maintain control. If you have any health concerns or pre-existing conditions, consult with a fitness professional or healthcare provider before starting a new exercise routine.

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


Recipe of the week: Jennifer Aniston Quinoa Salad

Here's a recipe for the Jennifer Aniston quinoa salad:

Ingredients:

1 cup uncooked quinoa
2 cups water or vegetable broth
1/2 cup chopped cucumber
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/4 cup chopped red onion
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
1/4 cup crumbled feta cheese
1/4 cup pitted kalamata olives, sliced
2 tablespoons extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
Salt and pepper to taste

Instructions:

Rinse the quinoa under cold water in a fine-mesh strainer to remove any bitterness.

In a saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil over high heat.

Reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked. Fluff the quinoa with a fork and let it cool.

In a large bowl, combine the cooked quinoa, chopped cucumber, red bell pepper, yellow bell pepper, red onion, parsley, mint, feta cheese, and olives.

In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and pepper.

Pour the dressing over the quinoa salad and toss gently to combine, ensuring all the ingredients are coated in the dressing.

Taste and adjust the seasoning if needed.

Serve the Jennifer Aniston quinoa salad chilled or at room temperature.

Enjoy the refreshing and nutritious Jennifer Aniston quinoa salad!


Things to consider

Not all supplements are bad:

But some supplement claims can be. Learn the difference.

Stay Active on Weekends:

Don't let weekends derail your progress. Stay active and make healthy food choices during your days off from work or your regular routine.

Cook at home more often:

Try to make a habit of cooking at home most nights rather than eating out.

For one, it's easier on your budget.
Second, by cooking your food yourself, you'll know exactly what is in it. You won't have to wonder about any hidden unhealthy or high calorie ingredients.

Also, by cooking large servings, you'll also have leftovers for the next day, ensuring a healthy meal then, too.

Finally, cooking at home has been associated with a lower risk of obesity and improved diet quality, especially among children.

Fat is not bad:

Do not avoid healthy fats. Your body needs fat to function properly.

Don't Deprive Yourself:

It's important to strike a balance between enjoying your favorite treats in moderation and sticking to your weight loss plan. Deprivation can lead to cravings and overeating.

Use Smaller Utensils:

Using smaller utensils can help control portion sizes by encouraging you to take smaller bites and eat more slowly.


Useless Facts

In the average lifetime, a person will walk the equivalent of 5 times around the equator.

Michelle Lester played Russian Roulette with a fully loaded gun. And she won.

Koala is Aboriginal for "no drink".

Shakespeare spelled his OWN name several different ways.

Michael Allen can win a game of Connect Four in only three moves.

The first contraceptive was crocodile dung used by the ancient Egyptians.


Previous newsletters:

The Woodlands newsletter: Sunday 10th December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33689

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 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 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