Woodlands Fitness Centre

The Woodlands newsletter: Sunday 18th February 2024

Saturday 17th February 2024

Hello,

The Modern Lifestyle Pitfalls: Accelerating Ageing and Diminishing Quality of Life

In the fast-paced world of the 21st century, our lifestyle choices play a significant role in shaping our overall well-being.

Unfortunately, several common habits prevalent in modern society are contributing to accelerated ageing, early mortality, and a diminished quality of life.

From excessive TV watching and prolonged exposure to blue lights to neglecting resistance training, indulging in cigarettes and alcohol, and spending excessive time on social media - each factor plays a part in the intricate tapestry of our health.

1. Sedentary Entertainment:

The allure of binge-watching TV shows has become a ubiquitous part of our lives. Prolonged sedentary behaviour not only contributes to weight gain but is also linked to various health issues such as cardiovascular diseases and diabetes.

Physical inactivity accelerates the ageing process, leaving individuals more vulnerable to chronic conditions.

2. Blue Light Exposure:

In an era dominated by screens, the pervasive use of electronic devices exposes us to excessive blue light, disrupting our circadian rhythm.

This disturbance can lead to poor sleep quality, exacerbating the ageing process and increasing the risk of various health problems, including depression and obesity.

3. Lack of Resistance Training:

The benefits of resistance training extend beyond mere physical appearance. The absence of regular strength exercises contributes to muscle loss, weakened bones, and a decline in metabolic rate, collectively hastening the ageing process.

A well-rounded fitness routine that includes resistance training is essential for maintaining overall health and longevity.

4. Cigarette Smoking:

Tobacco use remains one of the leading causes of premature ageing and early mortality. The harmful chemicals in cigarettes not only accelerate the ageing of the skin but also damage internal organs, increasing the risk of cancer, heart disease, and respiratory disorders.

5. Excessive Alcohol Consumption:

While moderate alcohol consumption may have certain health benefits, excessive drinking takes a toll on the body.

Chronic alcohol abuse contributes to liver damage, cardiovascular issues, and neurological impairment, all of which significantly shorten one's lifespan and compromise the quality of life.

6. Social Media Overload:

The rise of social media has revolutionised communication but has also ushered in a new set of challenges. Excessive time spent on social platforms can lead to increased stress, anxiety, and a sedentary lifestyle.

The constant comparison and pressure to conform to societal standards contribute to mental health issues, further accelerating the ageing process.

In conclusion, our choices shape our destinies, and the habits ingrained in our daily lives have profound implications for our health and longevity.

By recognising the detrimental impact of excessive TV consumption, blue light exposure, lack of resistance training, cigarette smoking, alcohol abuse, and social media overload, we can take proactive steps towards a healthier, more fulfilling life.

Embracing balanced lifestyles, incorporating regular exercise, and fostering meaningful connections can pave the way to a future where ageing is graceful, and life is lived to its fullest.

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 membership:

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.


Gym & Classes Membership:

Unlock your fitness journey with our gym and classes membership.

Experience expert trainers and a diverse range of classes tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular group exercise classes goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these classes offer a supportive environment to help you achieve your health and wellness goals.

With over 150 classes monthly, the Woodlands Gym & Classes Membership provides comprehensive support at an affordable price.

The Gym & Classes Membership includes:

✔Access to 31 weekly sessions.
✔Classes limited to 8 participants for focused attention.
✔Unlimited gym access.
✔Expert advice on setting calorie targets.
✔Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Classes are typically 45 minutes. However, we also offer 30 minute classes. These 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!

WFC classes are strictly limited to 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: £15.00
2 sessions per week: £16.50
1 sessions per week: £20.50

45 minutes:

3 sessions per week: £19.75
2 sessions per week: £21.25
1 sessions per week: £25.25

60 minutes:

3 sessions per week: £25.50
2 sessions per week: £26.75
1 sessions per week: £31.00

Please note

All of these PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Price per session (Members):

30 minutes:

3 sessions per week: £12.75
2 sessions per week: £13.00
1 session per week: £13.25

45 minutes:

3 sessions per week: £17.50
2 sessions per week: £17.75
1 session per week: £18.00

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £23.25
1 session per week: £23.50

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


Mastering the 6-12-25 Protocol: Tailored Workouts for Optimal Results

Charles Poliquin's 6-12-25 Protocol has emerged as a transformative approach to strength training, emphasising giant sets and minimal rest intervals for maximum efficiency.

To unlock the full potential of this protocol, it is imperative to customize workouts based on specific muscle groups.


In this article, we explore a comprehensive example workout split over a two-day cycle, incorporating rest days strategically for recovery.

Day 1: Chest & Back

6-12-25 Workout for Chest:

1. Incline Dumbbell Press - 6 reps
2. Flat Bench Flyes - 12 reps
3. Push-ups - 25 reps

6-12-25 Workout for Back:

1. Lat Pulldowns (wide) - 6 reps
2. Barbell Rows - 12 reps
3. Dumbbell pull overs - 25 reps

Repeat each set 3-4 times with minimal rest between exercises and 90 seconds of rest between sets.

Day 2: Legs

6-12-25 Workout for Quads:

1. Barbell Back Squats - 6 reps
2. Reverse Lunges - 12 reps (per leg)
3. Goblet Squats - 25 reps

Workout for Hams:

1. Romanian Deadlifts - 6 reps
2. Stork deadlifts - 12 reps (per leg)
3. Leg Curls - 25 reps

Repeat each set 3-4 times with minimal rest between exercises and 90 seconds of rest between sets.

Day 3: Shoulders and Arms

6-12-25 Workout for Shoulders:

1. Seated Dumbbell Press - 6 reps
2. Dumbbell Lateral Raises - 12 reps
3. Front barbell Raises - 25 reps

6-12-25 Workout for Biceps:

1. Barbell Curl - 6 reps
2. Hammer Curls - 12 reps
3. Rope Cable Curls - 25 reps

6-12-25 Workout for Triceps:

1. Close-Grip Bench Press - 6 reps
2. Tricep Dips - 12 reps
3. Overhead EZ bar Tricep Extension - 25 reps

Repeat each set 3-4 times with minimal rest between exercises and 90 seconds of rest between sets.

Day 4: Rest

Allow your body to recover, adapt, and prepare for the next round of 6-12-25 workouts.

Day 5: Repeat

Continue the cycle, ensuring consistency and gradual progression in resistance over time.

In conclusion, the 6-12-25 Protocol, when applied with a well-designed workout split, provides an effective roadmap for achieving strength and hypertrophy goals.

By tailoring workouts to specific muscle groups and incorporating strategic rest days, you can optimise results and foster a balanced, comprehensive training regimen.

Remember to listen to your body, adjust intensity as needed, and consult with a fitness professional if necessary. With dedication and smart planning, the 6-12-25 Protocol can be a game-changer in your fitness journey.

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


Unveiling the Health Wonders of Maca: Benefits, Sources, and Consumption Tips

Maca, a potent root native to the high-altitude regions of the Andes Mountains, has garnered attention for its impressive array of health benefits.

From boosting energy levels to enhancing fertility, this Peruvian superfood is making its mark in the realm of natural wellness.

Health Benefits of Maca:

1. Increased Energy and Endurance:

Maca is renowned for its ability to enhance energy and stamina. Packed with essential nutrients, it provides a sustained energy boost without the jitters associated with some other energy-boosting substances.

2. Hormonal Balance:

Known as an adaptogen, maca may help regulate hormones and alleviate symptoms of hormonal imbalances. This makes it particularly beneficial for women experiencing menopausal symptoms or irregular menstrual cycles.

3. Enhanced Mood and Mental Clarity:

Maca contains compounds that may positively impact mood and cognitive function. Regular consumption is believed to contribute to improved mental clarity and a more stable emotional state.

4. Improved Libido and Fertility:

Long revered for its aphrodisiac properties, maca is thought to enhance libido in both men and women. Additionally, some studies suggest it may improve fertility by supporting reproductive health.

Where to Buy Maca:

When seeking maca, it's crucial to choose high-quality sources to reap its full benefits. Look for reputable health food stores, organic markets, or online retailers specialising in natural and organic products. Ensure the product is labeled as organic and undergoes rigorous quality testing.

How to Consume Maca:

1. Powder Form:

Maca is commonly available in powder form. Add a teaspoon to your morning smoothie, yogurt, or oatmeal for an easy and nutritious boost.

2. Capsules or Tablets:

For those who prefer a more convenient option, maca is also available in capsule or tablet form. This allows for precise dosage and easy integration into your daily supplement routine.

3. Tea Infusions:

Create a maca-infused tea by steeping maca powder in hot water. Sweeten with honey or add a splash of almond milk for a delightful and healthful beverage.

4. Incorporate into Recipes:

Maca's slightly nutty flavor pairs well with various dishes. Consider adding it to energy bars, homemade granola, or even savory recipes like soups or stews.

As with any supplement, it's advisable to consult with a healthcare professional before incorporating maca into your routine, especially if you have existing health conditions or are pregnant.

In conclusion, maca stands as a versatile and powerful superfood with a myriad of health benefits. Whether you choose to sprinkle it on your breakfast or incorporate it into recipes, embracing maca may pave the way for improved energy, hormonal balance, and overall well-being.

Choose wisely, consume mindfully, and let the natural magic of maca enhance your health journey.

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


Recipe of the week: slow cooker chicken thighs perfect for batch cooking

Here's a recipe for slow cooker chicken thighs that's perfect for batch cooking:

Ingredients:

8 boneless, skinless chicken thighs
1 onion, diced
3 cloves garlic, minced
1 cup chicken broth
1/4 cup soy sauce
2 tablespoons honey
2 tablespoons tomato paste
1 tablespoon olive oil
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon paprika
Salt and pepper to taste
Optional: chopped fresh parsley for garnish

Instructions:

1. In a small bowl, mix together the chicken broth, soy sauce, honey, tomato paste, olive oil, thyme, rosemary, paprika, salt, and pepper. Set aside.
2. Place the diced onion and minced garlic in the bottom of the slow cooker.
3. Arrange the chicken thighs on top of the onions and garlic.
4. Pour the sauce mixture over the chicken thighs, making sure they are evenly coated.
5. Cover the slow cooker and cook on low heat for 6-8 hours, or until the chicken is tender and cooked through.
6. Once the chicken is cooked, remove it from the slow cooker and shred it using two forks.
7. Return the shredded chicken to the slow cooker and mix it with the sauce.
8. Serve hot, garnished with chopped fresh parsley if desired.

This recipe yields flavourful and tender chicken thighs that you can use in various dishes throughout the week, such as tacos, salads, sandwiches, or served with rice and vegetables.

Enjoy your batch cooking!


Exercise of the week: A rear foot elevated Romanian deadlift

A rear foot elevated Romanian deadlift (RDL) primarily targets the posterior chain muscles, including the hamstrings, glutes, and lower back. It also engages the core muscles for stability.

To perform a rear foot elevated RDL, follow these steps:

1. Set up a raised platform, such as an aerobic step or weight plates, behind you.
2. Stand with your feet hip-width apart, toes pointed forward, and place the ball of one foot on the raised platform. The other foot should be firmly planted on the ground.
3. Hold a dumbbell or kettlebell in one hand, allowing it to hang in front of your thigh.
4. Maintain a slight bend in your knee and keep a neutral spine position throughout the movement.
5. Initiate the movement by hinging at your hips, pushing your glutes backward while maintaining a flat back.
6. Lower the weight towards the ground while simultaneously lifting your rear leg, keeping it in line with your body.
7. Lower the weight until you feel a stretch in your hamstrings, then reverse the movement by driving through your front foot and extending your hips to return to the starting position.
8. Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with the other leg.

Remember to focus on maintaining proper form and control throughout the exercise. Engage your core muscles for stability, keep your spine neutral, and avoid rounding your back.

Start with a lighter weight to ensure you can perform the movement correctly and gradually increase the weight as you become more comfortable and stronger.

As always, it's a good idea to consult with a fitness professional or personal trainer to ensure proper form and technique when performing exercises, especially if you're new to them or have any specific concerns or limitations.

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


Things to consider

Don't Stress:

It is often claimed that stress can trigger the adrenal glands in the body to produce a stress hormones called cortisol, which can make you gain belly fat. Therefore, take it easy and don't fret!

Don't Try to Outrun a Bad Diet:

Many people think that they can eat whatever they want as long as they work out. But the truth is, if you are looking to lose or maintain your weight, what you put in your body is significantly more important than hitting the gym.

Exercise is important to keep your body healthy, but just because you work out for an hour or more per day, it doesn't give you the liberty to eat whatever you want.

Try Having 90 Percent Of Your Food In Home:

It is hard to resist temptation when you are out. Try and have majority of your food at home. Since, home food is not only made with good quality ingredients, you can also keep a track of your portion sizes.

Switch Up Your Workout:

"You need a combination of both weight training and cardio (HIIT) to get fat off your body. HIIT alone will only train one type of muscle fibre and you'll only be building one part of your fat-burning furnace.

You see some people doing tons of HIIT every day and not lifting weights. They never change the way they look.

Set Realistic Goals:

You must understand that you can't lose 40 kilos in two weeks! And, crash diet is just not a healthy way to meet your goals. Not meeting unrealistic goals may depress you and lead you towards emotional eating.

The Importance of Resistance Training:

Building muscle primarily involves resistance training, where your muscles work against an opposing force, such as weights or resistance bands. This process stimulates muscle growth and strength.


Useless Facts

On an American one-dollar bill, there is an owl in the upper left-hand corner of the "1"encased in the "shield" and a spider hidden in the front upper right-hand corner.

George Davies breathes air five times a day.

The name for Oz in the "Wizard of Oz" was thought up when the creator, Frank Baum, looked at his filing cabinet and saw A-N, and O-Z; hence the name "OZ."

The microwave was invented after a researcher walked by a radar tube and a chocolate bar melted in his pocket.

Taylor Hicks can dribble a bowling ball.

Mr. Rogers is an ordained minister.


Previous newsletters:

The Woodlands newsletter: Sunday 11th February 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34070

The Woodlands newsletter: Sunday 4th February 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34010

The Woodlands newsletter: Sunday 28th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33968

The Woodlands newsletter: Sunday 21st January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33950

The Woodlands newsletter: Sunday 14th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33812

The Woodlands newsletter: Sunday 6th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33781









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