Woodlands Fitness Centre

The Woodlands newsletter: Sunday 7th January 2024

Sunday 7th January 2024

Hello,

The Winter Blueprint for Summer Bodies: Sustainable Transformations

As winter wraps its chilly embrace around us, it's easy to cozy up and let our fitness goals hibernate until warmer days. However, the secret to sculpting that coveted summer body lies in the winter months.

This period of the year serves as the ideal canvas for building a foundation of sustainable habits that pave the way for a successful body transformation.

1. Time for Transformation:

Winter provides a generous timeframe to embark on a fitness journey. By starting early, you allow your body the necessary time to adapt to gradual changes, avoiding the pitfalls of crash diets or extreme workout regimens.

Sustainable transformations are about consistency and patience, virtues that winter's longer nights and colder days encourage.

2. Building Healthy Habits:

Winter's routine-setting nature enables the establishment of healthy habits. Whether it's committing to regular workouts, preparing wholesome meals, or ensuring adequate sleep, the season offers a conducive environment for cultivating the practices that contribute to a successful body transformation.

These habits not only support physical changes but also foster a positive mindset.

3. Staying Active Indoors:

The colder weather might deter outdoor activities, but it opens doors to various indoor exercises. From home workouts to gym sessions, winter allows for versatile training routines that cater to individual preferences.

By diversifying your exercise regimen, you keep things engaging and prevent monotony, making it more likely to stick to your fitness plan.

4. Nutrition Planning:

Winter's harvest offers an abundance of nutritious foods that can be incorporated into a well-balanced diet.

Utilise the season's produce to create meals rich in vitamins and minerals, supporting your body's overall health.

Planning and preparing nutritious meals during winter establish a foundation for a sustainable and nourishing approach to nutrition.

5. Mindset Shift:

Winter's introspective atmosphere invites a shift in mindset, making it an opportune time for self-reflection. Set realistic goals, acknowledge potential challenges, and strategise for long-term success.

Embrace the winter months as a period of personal growth and transformation, understanding that changes in your body require a holistic approach that extends beyond mere physical appearance.

6. Avoiding Quick Fixes:

The allure of rapid transformations often leads to disappointment and health risks. Winter encourages a departure from the quick-fix mentality, emphasising the importance of gradual progress.

By setting realistic expectations and appreciating the journey, you are more likely to achieve lasting results that extend beyond the summer season.

In conclusion, building a summer body in the winter is not just about aesthetics; it's a holistic commitment to a healthier lifestyle. By leveraging the unique attributes of the winter season, individuals can lay the groundwork for sustainable transformations that extend well beyond the warmer months.

Embrace the winter as your ally in achieving long-lasting positive changes and greet the summer with a body that reflects the patience, consistency, and dedication invested during the colder days.

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 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 Benefits of Regular Exercise: Enhancing Physical and Mental Well-being

Regular exercise is not just about staying fit; it offers a multitude of benefits that contribute to overall health and well-being.

Whether it's a brisk walk, a workout at the gym, or a yoga session, engaging in physical activity on a regular basis can have a positive impact on both the body and mind.

1. Physical Health:

Regular exercise helps maintain a healthy weight by burning calories and building lean muscle mass. It strengthens the cardiovascular system, reducing the risk of heart disease, high blood pressure, and stroke.

Exercise also improves bone density, reducing the risk of osteoporosis, and enhances flexibility, balance, and coordination.

2. Mental Health:

Exercise has a profound impact on mental well-being. It releases endorphins, known as "feel-good" hormones, which can improve mood and reduce symptoms of depression and anxiety.

Regular physical activity also promotes better sleep, boosts self-esteem, and enhances cognitive function and memory.

3. Energy and Stamina:

Engaging in regular exercise increases energy levels and improves stamina. It enhances the efficiency of the cardiovascular system, allowing the body to deliver oxygen and nutrients to the muscles more effectively.

As a result, daily tasks become easier to accomplish, and overall endurance improves.

4. Disease Prevention:

Regular exercise plays a crucial role in preventing chronic diseases. It can reduce the risk of developing conditions such as type 2 diabetes, certain types of cancer, and metabolic syndrome.

Exercise also helps manage existing health conditions like arthritis, asthma, and chronic pain, improving overall quality of life.

5. Stress Reduction:

Exercise is a powerful stress reliever. Physical activity helps reduce levels of stress hormones like cortisol while promoting the production of endorphins. This combination helps to alleviate tension, improve mood, and provide a sense of relaxation and calmness.

6. Longevity:

Engaging in regular exercise has been linked to increased longevity. Studies have shown that individuals who maintain an active lifestyle tend to live longer and have a lower risk of premature death.

Exercise contributes to a healthier body and mind, reducing the risk of age-related diseases and enhancing overall quality of life.

In conclusion, regular exercise offers a wide range of benefits for both physical and mental well-being. By incorporating physical activity into our daily routines, we can improve our overall health, boost our mood, reduce the risk of chronic diseases, and enhance our quality of life.

So, let's lace up our shoes, get moving, and reap the rewards of a regular exercise routine.

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


The Deceptive Marketing of Unhealthy Foods as "Healthy": Unveiling the Problem

In today's health-conscious society, many consumers strive to make informed choices about their diet. However, a concerning trend has emerged in the food industry - the marketing of unhealthy foods as "healthy" or "natural."

This deceptive practice misleads consumers, undermining their efforts to make nutritious choices and potentially harming their overall well-being.

One of the main problems with the marketing of unhealthy foods as healthy lies in the use of misleading labels and claims. Food companies often employ clever tactics to make their products appear nutritious, such as using buzzwords like "low-fat," "organic," or "gluten-free."

While these terms may sound appealing, they can mask the fact that the product is still high in sugar, sodium, or unhealthy fats. Consumers who rely solely on these labels may unknowingly consume foods that are far from healthy.

Another issue is the manipulation of portion sizes. Many packaged foods marketed as healthy often come in small, single-serving packages, giving the illusion of being a healthier choice.

However, these portions can be misleadingly small, leading consumers to consume multiple servings, ultimately negating any potential health benefits. This can contribute to overeating and weight gain.

Furthermore, the excessive use of additives, preservatives, and artificial ingredients in these supposedly healthy foods is a cause for concern. Many processed foods marketed as nutritious are laden with refined sugars, artificial sweeteners, and chemical additives, which can have negative effects on health when consumed in excess.

These ingredients can contribute to weight gain, increase the risk of chronic diseases, and negatively impact overall well-being.

The marketing of unhealthy foods as healthy also perpetuates a culture of misinformation. Consumers who genuinely want to make healthier choices can become confused and frustrated by misleading claims. This can erode trust in the food industry and make it difficult for individuals to navigate the grocery aisles confidently.

To address this issue, it is crucial for consumers to become educated and discerning shoppers. Reading food labels carefully, understanding the ingredients, and looking beyond marketing claims are essential steps in making informed choices.

Additionally, advocating for stricter regulations and transparency in food labelling can help protect consumers from deceptive marketing practices.

In conclusion, the marketing of unhealthy foods as healthy poses significant problems for consumers. Misleading labels, manipulative portion sizes, and the abundance of additives compromise the well-being of individuals striving to make nutritious choices.

By raising awareness, encouraging transparency, and promoting informed decision-making, we can combat this deceptive practice and empower consumers to make healthier dietary choices.

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


Exercise of the week: bent over Barbell Rear Delt Row to Neck

The bent over Barbell Rear Delt Row to Neck primarily targets the rear deltoids, traps, and upper back muscles.

To perform it:

Stand with your feet shoulder-width apart.

Hinge at your hips, whilst keeping your back straight.

Grasp a barbell with an overhand grip.

Pull the barbell towards your neck, keeping your elbows high, and squeeze your shoulder blades together at the top.

Control the movement and lower the barbell back down.

This exercise helps improve shoulder and upper back strength and stability.

Always use proper form to avoid injury.

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


Recipe of the week: Jalapeño & Cheddar Andouille Sausage Ramen

Ingredients:

2 andouille sausages, sliced
2 packs of ramen noodles
1 cup shredded cheddar cheese
2 jalapeños, thinly sliced
4 cups chicken broth
2 cloves garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 teaspoon grated ginger
Green onions, chopped (for garnish)
Salt and pepper to taste

Recipe:

1. In a large pot, heat sesame oil over medium heat. Add sliced andouille sausages and cook until browned.
2. Add minced garlic and grated ginger, sauté for a minute until fragrant.
3. Pour in chicken broth and bring it to a simmer. Add soy sauce and season with salt and pepper to taste.
4. Cook ramen noodles according to package instructions. Drain and set aside.
5. Divide cooked noodles among serving bowls.
6. Ladle the hot broth over the noodles and top with shredded cheddar cheese, sliced jalapeños, and green onions.
7. Let the heat from the broth melt the cheese. Stir gently to combine.
8. Serve immediately and enjoy your Jalapeño & Cheddar Andouille Sausage Ramen!


Things to consider

Ditch the scale:

A scale is not the most reliable measure of fat loss. You will often find that the scale remains the same but your muscle could be up and your fat might be down which may cause you to think that you are not losing fat which can be de-motivating and disheartening.

This is one of the main reasons why most of us fall of the bandwagon, we become obsessed with the scale and when it doesn't show us what we want to see, we give up.

This is even more important when you are in the process of building muscle and reducing/maintaining your fat.

The scale will remain the same or go up based you are weight training which is growing your muscle.

Practice Mindful Eating:

Mindful eating involves paying close attention to your food, savouring each bite, and eating without distractions. This can help you enjoy your meals more and reduce over consumption.

Don't overdo diet food:

Just because it is low fat, doesn't mean you overdo it. They have their share of calories too.

Stick to meal timings:

Your body has its own body clock. It is always advisable to follow the routine to avoid major health problems. Besides, the time at which you have your food can determine the pace of your metabolism too.

If you don't stick to your usual meal time it may affect your metabolism and digestion.

Chew Your Food Thoroughly:

Chewing your food slowly and thoroughly can help you eat mindfully and recognise when you're full. This habit can prevent overeating and aid in digestion.

Don't Skip Meals:

Skipping meals can lead to extreme hunger, which often results in overeating later in the day. Regular, balanced meals help maintain steady energy levels and control cravings.





Useless Facts

Kelsey Grammar sings and plays the piano for the theme song of Fraiser.

Toby Wallace doesn't have an ESC key on his computer; no one ever escapes Big Toby T.

Thomas Edison, acclaimed inventor of the light bulb, was afraid of the dark.

In England, the Speaker of the House is not allowed to speak.

The Flu has to get Liz Fox shots once a year.

You can sail all the way around the world at latitude 60 degrees south.


Previous newsletters:

The Woodlands newsletter: Sunday 31st December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33763

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 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 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