Woodlands Fitness Centre

The Woodlands newsletter: Sunday 24th December 2023

Sunday 24th 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
Boxing 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): 8am-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...

How To Enjoy Christmas Without Derailing Your Body Transformation Goals

The holiday season is a time of joy, celebration, and indulgence, and Christmas is no exception. For those committed to their body transformation goals, the abundance of festive treats can be a potential stumbling block.

However, with mindful choices and strategic planning, you can revel in the holiday spirit without jeopardising your hard-earned progress. Here's a guide on how to enjoy Christmas while staying true to your fitness journey.

1. Plan Your Indulgences:

Instead of an all-out splurge, plan specific moments to indulge. Whether it's Christmas Eve dinner or a festive brunch, knowing when you'll enjoy treats allows you to stay in control and make healthier choices during other meals.

2. Prioritise Protein:

Ensure that your holiday meals include a good source of lean protein. This not only helps in muscle maintenance but also keeps you feeling fuller for longer, reducing the temptation to overindulge in high-calorie options.

3. Stay Active:

Maintain your regular exercise routine throughout the holiday season. Schedule workouts around your festivities to offset any extra calories consumed. Consider engaging in festive activities like ice skating or family walks to make staying active a part of the holiday tradition.

4. Mindful Eating:

Slow down and savour each bite. Mindful eating can prevent overeating by allowing your body to recognise when it's satisfied. Put your fork down between bites, and focus on enjoying the flavours of your food.

5. Hydration is Key:

Ensure you stay hydrated, especially if alcoholic beverages are part of your celebrations. Opt for water or other low-calorie, non-alcoholic options to keep yourself well-hydrated and avoid excessive calorie intake.

6. Bring Your Own Dish:

If you're attending a gathering, offer to bring a healthy dish. This ensures you have a nutritious option to enjoy and introduces others to tasty yet wholesome alternatives.

7. Limit Liquid Calories:

Festive drinks can contribute significantly to your calorie intake. Be mindful of high-calorie beverages, and consider alternatives like sparkling water or light versions of your favourite drinks.

8. Choose Smart Sides:

Navigate the buffet by prioritising vegetables and lean proteins. Opt for roasted or grilled options over fried dishes, and be cautious with rich sauces and dressings.

9. Listen to Your Body:

Pay attention to hunger and fullness cues. If you're not hungry, don't eat just because it's a festive occasion. Conversely, if you're satisfied, resist the urge to keep indulging.

10. Balance is Key:

Christmas is a time for enjoyment, and a healthy lifestyle includes room for occasional treats. Aim for balance rather than perfection, allowing yourself to savour the holiday without guilt.

By incorporating these strategies, you can savour the festive season while staying on track with your body transformation goals.

Remember, Christmas is about joy, connection, and creating memories, and finding a balance that works for you ensures a happy and healthy holiday season.

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 £24 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 re-book 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 resistance training whilst dieting

Resistance training, also known as strength training or weightlifting, is often overlooked when it comes to weight loss and dieting.

Many individuals focus solely on cardio exercises and calorie restriction to shed pounds, neglecting the importance of resistance training.

However, incorporating resistance training while dieting is not only beneficial but also necessary for achieving optimal results. In this article, we will explore the reasons why resistance training is essential during the weight loss process.

1. Preserving muscle mass:

When you are on a calorie-restricted diet, your body tends to break down both fat and muscle for energy. This can lead to a loss of lean muscle mass, which is undesirable as it plays a crucial role in maintaining a healthy metabolism.

Resistance training helps preserve and even build muscle mass, which can help prevent muscle loss during weight loss. By maintaining muscle mass, you can keep your metabolism elevated, making it easier to burn calories and lose weight in the long run.

2. Increasing metabolic rate:

One of the key benefits of resistance training is its ability to increase your metabolic rate. Unlike cardio exercises that primarily burn calories during the workout, resistance training creates an "afterburn" effect known as excess post-exercise oxygen consumption (EPOC).

This means that your body continues to burn calories even after you have finished your workout. By incorporating resistance training into your weight loss journey, you can boost your metabolism and increase your overall calorie burn throughout the day.

3. Enhancing fat loss:

Resistance training not only helps preserve muscle but can also aid in fat loss. When you engage in resistance exercises, you stimulate muscle fibres, which leads to an increase in muscle mass. As muscles are metabolically active tissues, they require more energy to maintain.

This means that having more muscle can help you burn more calories, including stored body fat. Resistance training, combined with a calorie-restricted diet, can help you achieve a leaner physique and target stubborn fat areas.

4. Improving body composition:

Weight loss is not just about reducing numbers on the scale; it's about improving your body composition. Resistance training can help you achieve a more toned and defined appearance by sculpting and shaping your muscles.

While losing weight through dieting alone may result in a smaller version of your current self, incorporating resistance training can help you achieve a lean and toned physique.

5. Enhancing bone health:

Weight loss diets, particularly those with calorie restriction, can have a negative impact on bone health. However, resistance training can help counteract this effect.

By placing stress on your bones through resistance exercises, you stimulate bone remodelling and increase bone density. This is crucial for maintaining healthy bones and reducing the risk of osteoporosis or fractures.

6. Boosting overall strength and functional fitness:

Resistance training not only helps with weight loss but also improves overall strength and functional fitness. As you become stronger, everyday activities become easier, and you can perform better in other forms of exercise. This increased strength and fitness can enhance your overall quality of life and make daily tasks more manageable.

In conclusion, resistance training is not only necessary but essential when dieting for weight loss. It helps preserve muscle mass, increases metabolic rate, enhances fat loss, improves body composition, promotes bone health, and boosts overall strength and functional fitness.

By incorporating resistance training into your weight loss journey, you can achieve better and more sustainable results, leading to a healthier and fitter version of yourself.

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


Transforming Christmas Leftovers into Delectable Meals

'Tis the season of joy, and along with the festivities comes the abundance of Christmas leftovers. Rather than letting those delicious remnants go to waste, why not embark on a culinary adventure to transform them into mouth-watering meals?

Here are some creative and tasty ideas to breathe new life into your Christmas leftovers:

1. Turkey Reinvented:

Turkey Pot Pie:

Combine leftover turkey, vegetables, and gravy in a pie crust for a comforting pot pie.

Turkey and Cranberry Quesadillas:

Create a fusion by layering turkey, cranberry sauce, and cheese between tortillas for a flavourful twist.

2. Magical Ham Makeovers:

Ham and Cheese Sliders:

Use leftover ham to make sliders with cheese, mustard, and sweet Hawaiian rolls.

Ham and Vegetable Frittata:

Whip up a hearty frittata with diced ham, leftover vegetables, and eggs for a delicious breakfast or brunch option.

3. Revitalising Roast Vegetables:

Vegetable Stir-Fry:

Sauté leftover roasted vegetables with soy sauce and your favourite seasonings for a quick and tasty stir-fry.

Vegetable and Hummus Wraps:

Fill wraps with roasted veggies and a dollop of hummus for a refreshing and healthy meal.

Merry Mashed Potatoes:

Potato Croquettes:

Shape mashed potatoes into croquettes, coat them in breadcrumbs, and pan-fry until golden brown.

Loaded Potato Soup:

Combine mashed potatoes with broth, cheese, bacon bits, and green onions for a comforting soup.

4. Stuffing Reinvented:

Stuffed Mushrooms:

Mix stuffing with cream cheese and herbs, then stuff mushrooms and bake until golden and delicious.

Stuffing Waffles:

Press leftover stuffing into a waffle iron for crispy and savoury waffles to serve with turkey or ham.

6. Cranberry Creations:

Cranberry BBQ Sauce:

Blend cranberry sauce with barbecue sauce for a tangy glaze perfect for grilled or roasted meats.

Cranberry Parfait:

Layer cranberry sauce with yogurt and granola for a festive and wholesome dessert.

7. Dessert Resurrections:

Trifle Extravaganza:

Layer leftover desserts like cake, custard, and fruit into a trifle for a decadent treat.

Christmas Pudding Ice Cream:

Crumble Christmas pudding into vanilla ice cream for a delightful frozen dessert.

8. Creative Leftover Sandwiches:

The Ultimate Christmas Sandwich:

Pile turkey, ham, stuffing, and cranberry sauce between slices of bread for the ultimate leftover sandwich.

Grilled Cheese with a Twist:

Layer ham, cranberry sauce, and cheese between slices of bread and grill for a gourmet grilled cheese experience.

With a dash of creativity and a pinch of culinary innovation, you can turn your Christmas leftovers into memorable meals that will have your taste buds singing carols of delight. So, roll up your sleeves, head to the kitchen, and let the magic of transformation begin!

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


Exercise of the week: A kettlebell hammer curl

A kettlebell hammer curl primarily targets the muscles of the biceps, but it also engages the brachialis and brachioradialis muscles in the forearm.

To perform a kettlebell hammer curl:

1. Stand upright with your feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip (palms facing your body).

2. Keep your elbows close to your sides and your core engaged for stability.

3. Begin the movement by flexing your elbows and curling the kettlebells towards your shoulders while maintaining the neutral grip.

4. Keep your wrists straight throughout the movement, avoiding any excessive wrist flexion or extension.

5. Squeeze your biceps at the top of the movement, then slowly lower the kettlebells back to the starting position in a controlled manner.

6. Repeat for the desired number of repetitions.

Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you become stronger and more comfortable with the movement.

As with any exercise, it's important to maintain proper form and technique to avoid injury. If you're new to kettlebell exercises or have any concerns, consider seeking guidance from 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: The Moist Maker Sandwich Recipe Inspired by Friends

Ingredients:

For the Turkey:

1 pound of leftover roasted turkey, sliced
1/2 cup of turkey gravy

For the Moist Maker:

3 slices of white bread
1/2 cup of leftover stuffing
1/4 cup of cranberry sauce

For the Sandwich:

2 slices of your favourite bread
2 tablespoons of mayonnaise
2 tablespoons of leftover gravy (optional)
Lettuce leaves
Tomato slices

Instructions:

1. Prepare the Moist Maker:

a. Take three slices of white bread.
b. Spread a generous layer of leftover stuffing on one slice.
c. Add a layer of cranberry sauce on another slice.
d. Place the third slice on top, creating the Moist Maker layer.

2. Assemble the Turkey Layer:

a. Take the sliced leftover roasted turkey.
b. Heat the turkey slices in a microwave or on the stovetop.
c. Pour warm turkey gravy over the heated turkey slices.

3. Build the Sandwich:

a. Toast two slices of your favourite bread.
b. Spread mayonnaise on one side of each toasted slice.
c. Place the Moist Maker layer on one slice of bread.
d. Add the warm, gravy-soaked turkey slices on top of the Moist Maker layer.
e. Optionally, drizzle additional gravy on the turkey for extra moisture.
f. Top with lettuce leaves and tomato slices.

4. Assemble and Enjoy:
a. Place the second slice of bread on top to complete the sandwich.
b. Gently press down to secure the layers.
c. Cut the sandwich in half diagonally for that classic deli-style presentation.

5. Serve and Relish:

a. Serve the Moist Maker sandwich with your favourite side, such as potato chips or a crisp pickle.
b. Enjoy the layers of Thanksgiving goodness in each bite!

Now you have your very own Moist Maker sandwich, inspired by the iconic Friends episode. It's a delightful way to savour the flavours of Thanksgiving leftovers in a handheld masterpiece!


Things to consider

Choosing Between High Reps and Low Reps:

High-repetition, low-weight training and low-repetition, high-weight training both have their benefits. Deciding between them depends on your specific muscle-building goals.

The calorie deficit matters:

There is no avoiding that the secret to weight loss is a calorie deficit.

A calorie deficit occurs when your body burns more calories than it consumes. The body uses fat stores for energy which ultimately results in weight loss.

There are various trends of ways to be in a calorie deficit, intermittent fasting, carb cycling etc, however, I suggest sticking to the age-old method of exercise and conscious, healthy eating.

Eat your veggies:

Swap your diet hacks and eat a lot of veggies. A lot of green veggies to be precise, protein, whole grains and healthy fats. A meal plan which includes all macronutrients is key.

Protein is an important macronutrient because it leaves you fuller for longer and the body even burns more calories breaking down protein. It fuels your metabolism too which helps burn fat more effectively. Carbs are not the enemy and not all carbs are created equal.

Understanding Fibre Types for Targeted Training:

Fast-twitch and slow-twitch muscle fibres have distinct properties. Understanding your muscle fibre composition can guide you in tailoring your workouts for optimal results.

Prepare your own food:

Try to prepare your own food. You can even pack your lunches ahead of time and meal prep. That way you know exactly what goes into your food. How you prepare your food is key. Use minimal oils and sauces (hidden calories).

The Role of Muscle Recovery Techniques:

Muscle recovery techniques, including ice baths, compression garments, and contrast baths, can help reduce muscle soreness and speed up the recovery process.


Useless Facts

A signature is called a John Hancock because he signed the Declaration of Independence. Only 2 people signed the declaration of independence on July 4. The Last person signed 2 years later.

Some kids pee their name in snow. Dan Flint pees his name in concrete.

Arnold Schonberg suffered from triskaidecaphobia, the fear of the number 13. He died at 13 minutes from midnight on Friday the 13th.

Mozart wrote the nursery rhyme 'twinkle, twinkle, little star' at the age of 5.

The fences at the zoo are to keep the animals safe from Steve Purseglove.

Weatherman Willard Scott was the first original Ronald McDonald.


Previous newsletters:

The Woodlands newsletter: Sunday 17th December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33725

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 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 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