Woodlands Fitness Centre

The Woodlands newsletter: Sunday 31st December 2023

Sunday 31st December 2023

Hello,

Happy New Year Everyone!

Right, now the pleasantries are over and done with, let's back to talking about fitness and lifestyle changes...

A Guide to Choosing and Sustaining New Year's Resolutions

As the New Year approaches, many of us find ourselves reflecting on the past and contemplating positive changes for the future. New Year's resolutions are a popular way to channel this energy into personal growth and development.

However, choosing meaningful resolutions and sustaining them throughout the year requires careful consideration and planning. Here's a guide to help you set and stick to resolutions that will bring lasting positive changes to your life.

Choosing Meaningful Resolutions:

1. Reflect on Values:

Consider what truly matters to you. Resolutions aligned with your core values are more likely to be fulfilling and sustainable.

2. Set Realistic Goals:

Be honest about your capabilities and commitments. Set achievable, small goals that can be built upon as you progress.

3. Prioritise:

Focus on a few key resolutions rather than spreading yourself too thin. This allows you to dedicate more time and energy to each goal.

4. Be Specific:

Clearly define your resolutions. Specific goals are easier to track and measure, providing a sense of accomplishment as you make progress.

sustaining Your Resolutions:

1. Create a Plan:

Break down your resolution into actionable steps. Develop a realistic plan with milestones to help you stay on track.

2. Build Habits:

Incorporate your resolutions into your daily routine. Consistency is key, and forming positive habits is a powerful way to achieve long-term success.

3. Seek Support:

Share your resolutions with friends or family. Having a support system can provide encouragement, motivation, and accountability.

4. Track Progress:

Regularly assess your progress. Celebrate small victories and adjust your approach if needed. Tracking your journey helps maintain motivation.

5. Be Kind to Yourself:

Understand that setbacks are a normal part of the process. Instead of getting discouraged, learn from challenges and use them as opportunities to grow.

Incorporate Self-Care:

1. Balance is Key:

Ensure your resolutions promote overall well-being. Balance physical, mental, and emotional aspects of your life to create a holistic approach to self-improvement.

2. Mindfulness Practices:

Integrate mindfulness techniques into your routine. Practices such as meditation or journaling can enhance self-awareness and resilience.

3. Celebrate Progress:

Take time to acknowledge and celebrate your achievements. Positive reinforcement strengthens your commitment to your resolutions.

Adjust and Evolve:

1. Review and Revise:

Periodically review your resolutions. Life circumstances may change, and it's essential to adapt your goals accordingly.

2. Set New Challenges:

As you achieve your resolutions, consider setting new challenges. Continuous growth ensures that you remain motivated and engaged.

In conclusion, New Year's resolutions are an excellent opportunity for self-improvement and personal growth. By choosing meaningful resolutions, creating a realistic plan, seeking support, and incorporating self-care, you can increase the likelihood of sustaining positive changes throughout the year.

Remember, the journey toward self-improvement is ongoing, and each step forward is a victory worth celebrating.

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


Ways to go to the gym consistently

Going to the gym consistently can be a challenge for many individuals. Life gets busy, motivation wanes, and it's easy to make excuses to skip a workout.

However, establishing a regular gym routine is key to achieving fitness goals and maintaining a healthy lifestyle. Here are some tips to help you go to the gym consistently.

1. Set realistic goals:

Start by setting realistic and achievable goals. Whether it's to increase strength, lose weight, or improve overall fitness, having a clear objective will give you something to work towards and help you stay motivated.

2. Plan your workouts:

Treat your gym sessions like any other important appointment. Schedule specific times for your workouts and stick to them. Planning ahead allows you to prioritise your gym time and ensures that you have dedicated slots in your day for exercise.

3. Find a workout buddy:

Having a workout buddy can make going to the gym more enjoyable and provide you with some accountability. Find a friend or family member who shares similar fitness goals and schedules, and commit to going to the gym together. You can motivate and support each other on your fitness journeys.

4. Mix up your routine:

Doing the same workout day after day can quickly become monotonous and demotivating. Keep things interesting by incorporating a variety of exercises and workout styles into your routine.

Try different classes, use different machines, or explore new workout programs to keep your workouts fresh and exciting.

5. Set small, achievable milestones:

Break down your fitness goals into smaller, achievable milestones. Celebrating these milestones along the way will keep you motivated and give you a sense of accomplishment.

For example, aim to increase the weight you lift, improve your running pace, or complete a certain number of reps. These small victories will keep you excited and motivated to continue going to the gym.

6. Hold yourself accountable:

Hold yourself accountable for your gym attendance. Keep track of your workouts in a fitness journal or use a mobile app to monitor your progress.

Seeing your efforts on paper or on a screen can be a powerful motivator. You can also set reminders on your phone or use a fitness tracker to help you stay on track.

7. Reward yourself:

Treat yourself to rewards for consistently going to the gym. Set milestones and reward yourself with something you enjoy, such as a massage, a new workout outfit, or a healthy meal at your favourite restaurant.

These rewards can provide additional motivation and make going to the gym feel more rewarding.

8. Be flexible:

Life happens, and there will be times when you can't make it to the gym. Instead of getting discouraged or giving up altogether, be flexible and adapt your workout routine. Find alternative ways to stay active, such as going for a walk, doing a home workout, or trying a new outdoor activity. The key is to keep moving and maintain consistency in some form.

9. Stay positive and be patient:

Building a consistent gym routine takes time and effort. It's important to stay positive, be patient, and celebrate your progress along the way. Remember that consistency is key, and every gym session, no matter how small, is a step towards your health and fitness goals.

In conclusion, establishing a consistent gym routine requires planning, motivation, and commitment. Setting realistic goals, planning your workouts, finding a workout buddy, and staying positive are essential strategies for maintaining consistency.

By incorporating these tips into your routine, you can make going to the gym a regular part of your lifestyle and reap the benefits of improved fitness and overall well-being.

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


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 registered dietitian or a healthcare professional who can provide Personalised guidance and support throughout your weight loss journey. They 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.


Exercise of the week: Dumbbell Burpees

Dumbbell Burpees are a full-body exercise that engages multiple muscle groups, providing a comprehensive workout. Here's a breakdown of the muscles involved and how to perform Dumbbell Burpees:

Muscles Trained:

1. Chest (Pectoralis Major): The push-up component of the burpee targets the chest muscles, helping to build strength and endurance.

2. Shoulders (Deltoids): Both the push-up and the overhead press involve the shoulders, contributing to shoulder stability and strength.

3. Arms (Triceps and Biceps): The push-up works the triceps, while the dumbbell overhead press engages the biceps and triceps.

4. Legs (Quadriceps, Hamstrings, Glutes): The squat and jump phases of the burpee target the muscles of the legs, including the quadriceps, hamstrings, and glutes.

5. Back (Latissimus Dorsi): The plank position and jump involve the engagement of the back muscles, particularly the latissimus dorsi.

6. Core (Abdominals and Lower Back): Throughout the entire movement, the core muscles are actively engaged to stabilise the body, supporting the spine and promoting overall core strength.

7. Cardiovascular System: Dumbbell Burpees are highly effective for cardiovascular conditioning, improving heart health, and enhancing overall endurance.

How to Perform Dumbbell Burpees:

1. Start Position:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

2. Squat:
Lower into a squat position, bending your knees while keeping your back straight and chest up.

3. Plank Position:
Place the dumbbells on the floor, jump or step your feet back into a plank position, forming a straight line from head to heels.

4. Push-Up:
Perform a push-up, lowering your chest to the floor while maintaining a plank position.

5. Jump or Step:
Jump your feet back towards your hands or step them back, returning to the squat position.

6. Overhead Press:
Explosively jump upward, extending your hips and knees. Simultaneously, press the dumbbells overhead, fully extending your arms.

7. Repeat:
Land softly and return to the starting position. Repeat the sequence for the desired number of repetitions or within the designated time frame for an AMRAP workout.

Remember to maintain proper form throughout the movement, and adapt the intensity based on your fitness level. Dumbbell Burpees are a dynamic and effective exercise that can be incorporated into various workout routines for a challenging full-body workout.

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


Recipe of the week: Shrimp & Sausage Gumbo

Here's a simple recipe for Shrimp & Sausage Gumbo:

Ingredients:

4 tbsp. unsalted butter
1/4 c. all-purpose flour
1 small yellow onion, chopped
1 medium green bell pepper, chopped
2 stalks celery, finely sliced
12 oz. andouille sausage, sliced into 1/2" rounds
2 cloves garlic, finely chopped
1 tbsp. Cajun seasoning (without salt)
Kosher salt
Freshly ground black pepper
4 c. low-sodium chicken broth
1 (15-oz.) can fire-roasted diced tomatoes
1 bay leaf
1 lb. medium shrimp, peeled, deveined
3 scallions, sliced
Cooked white rice, for serving

Instructions:

1. In a large pot, melt butter over medium heat. Add flour and stir continuously to make a roux. Cook until the roux turns a deep brown colour.

2. Add chopped onion, bell pepper, and celery to the pot. Cook until the vegetables are softened.

3. Stir in andouille sausage, garlic, and Cajun seasoning. Season with salt and pepper to taste.

4. Pour in chicken broth, diced tomatoes, and add the bay leaf. Bring the mixture to a simmer and let it cook for about 15-20 minutes.

5. Add shrimp and sliced scallions to the pot. Cook until shrimp turn pink and opaque, typically 3-5 minutes.

6. Taste and adjust seasoning as needed. Remove the bay leaf before serving.

7. Serve the gumbo over cooked white rice.

Enjoy your delicious Shrimp & Sausage Gumbo!


Things to consider

Keep Sipping Into Healthy Beverages:

Each morning fill your water bottles with healthy and fat-burning ajwain water, zeera water or cinnamon water. Keep sipping into it, from time to times.

Carry Your Own Lunch:

Carry your own lunch, and don't rely on the greasy and fattening food, which is available in the food carts near your place. Fill your tiffin with healthy carbs, proteins and fats.

Find A Healthy Eating Joint Near Your Office:

If for some reason you cannot pack your own meals, find a healthy and hygienic eating joint near your office. Always have your meals only from a trusted place.

Increase your protein intake:

Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.

Due to its ability to affect your hunger and satiety hormones, it's often considered the most filling of the macronutrients.

One study showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high-carb meal in people with obesity.

What's more, protein helps you retain muscle mass and may also slightly increase the number of calories you burn per day. It's also important for preventing the loss of muscle mass that can occur with weight loss and as you age.

If you're trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.

Good sources of protein include:

Dairy products
Nuts
Peanut butter
Eggs
Beans
Lean meat

Avoid Emotional Triggers:

Recognise situations that trigger emotional eating, such as stress or boredom, and develop healthier coping mechanisms to manage your emotions.

Learn to Read Hunger Cues:

Distinguishing true hunger from cravings is essential. Listen to your body's hunger cues and eat only when you're genuinely hungry.


Useless Facts

Virginia Woolf wrote all her books standing.

Fear of spiders is aracnaphobia, fear of tight spaces is chlaustraphobia, fear of Amanda Brook is called Logic

Einstein couldn't speak fluently until after his ninth birthday. His parents thought he was mentally retarded.

Al Capone's business card said he was a used furniture dealer.

Jack "Big Ken" Pickford can delete the Recycling Bin.

Deborah Winger did the voice of E.T.


Previous newsletters:

The Woodlands newsletter: Sunday 24th December 2023

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

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 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