Woodlands Fitness Centre

The Woodlands newsletter: Sunday 25th February 2024

Wednesday 28th February 2024

Hello,

Summer Bodies Are Built in the Winter: The Science of Timely Body Transformation

As the winter chill sets in, it may seem counterintuitive to think about sculpting your beach-ready body. However, the age-old adage holds true: "Summer bodies are built in the winter."

This mantra isn't just a catchy phrase; it's backed by science and practical wisdom that underscores the importance of starting your fitness journey well in advance.

The human body is a complex system, and sustainable changes take time. Embarking on a weight loss and body transformation journey months before your holidays allows for a gradual and healthy approach.

Crash diets and last-minute workouts may promise quick fixes, but they often lead to disappointment and can have detrimental effects on your overall well-being.

One of the key reasons to start early is to establish sustainable habits. Rapid changes in diet and exercise can shock the body, making it more prone to reverting to old patterns. By starting in the winter, you give yourself the opportunity to introduce gradual adjustments to your lifestyle, creating a foundation for long-term success.

Moreover, the winter season offers unique advantages for fitness endeavours. The cooler temperatures provide a comfortable environment for engaging in physical activities without the sweltering heat of summer. This can make workouts more enjoyable and sustainable, fostering a positive attitude towards exercise.

Nutrition plays a pivotal role in any body transformation journey. Planning your meals in advance, focusing on nutrient-dense foods, and incorporating a variety of food groups take time and experimentation.

Starting early allows you to fine-tune your dietary choices, ensuring that you're nourishing your body in a way that supports your fitness goals.

Beyond the physical aspects, mental preparation is equally crucial. Building a resilient mindset and cultivating discipline are processes that unfold over time.

Beginning your journey in the winter allows you to address potential psychological barriers, such as stress or emotional eating, well before the pressure of imminent summer plans intensifies.

In contrast, attempting a last-minute transformation often involves drastic measures that can compromise your health. Crash diets can lead to nutrient deficiencies, muscle loss, and a slowed metabolism. Quick-fix workouts might provide temporary results, but without a foundation of consistent effort, the effects are fleeting.

In conclusion, the phrase "summer bodies are built in the winter" encapsulates the essence of a well-rounded and sustainable approach to body transformation.

By starting early, you give yourself the gift of time — time to establish healthy habits, time to fine-tune your nutrition, and time to develop the mental resilience needed for long-term success.

So, as the snow falls and the days shorten, remember that the journey to your ideal summer body begins now.

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.

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


Ditch the Complex Apps and Get Results

In the age of smartphones and technology, it's no surprise that there's an app for just about everything, including workout routines. While these fitness apps promise to help you achieve your fitness goals, many individuals find themselves spending more time on their phones and wandering around the gym, feeling confused and overwhelmed by complicated workout plans.

In contrast, opting for simple and effective workouts can be a game-changer in your fitness journey. Here are several compelling reasons to consider keeping it simple.

1. Accessibility and Convenience:

Simple workouts require minimal equipment, making them accessible to everyone. You don't need an array of machines or specialised gear, which can be both expensive and intimidating. With simple routines, you can work out in the comfort of your home or at a basic gym with minimal fuss.

2. Time Efficiency:

Complex workout apps often come with lengthy routines that can leave you at the gym for hours. In contrast, simple workouts tend to be more time-efficient. A well-structured, straightforward routine can provide the same or even better results in a fraction of the time, allowing you to make the most of your precious hours.

3. Consistency:

One of the keys to success in any fitness journey is consistency. Overly complex workout plans can be de-motivating, leading to irregular exercise patterns.

With simpler workouts, you're more likely to stick to your routine, gradually building the habit necessary for lasting results.

4. Reduced Stress and Decision Fatigue:

Complex apps often present an overwhelming array of exercise choices and variations, which can lead to decision fatigue. When faced with too many options, people may find themselves second-guessing their choices or, even worse, making no choice at all.

Simple workouts remove this stress, providing a clear and straightforward path to follow.

5. Progress Tracking:

Simple workouts make it easier to track your progress. When you're not constantly changing your exercises and routines, you can more accurately measure your gains over time. This can be highly motivating and provide a sense of accomplishment.

6. Less Room for Error:

Complex workout apps often require users to perform exercises with precise form, which can be difficult for beginners. This may lead to incorrect movements and even injuries. Simple workouts typically involve basic, well-known exercises that are easier to execute correctly, reducing the risk of injury.

7. Mental Health Benefits:

Overcomplicated workouts can lead to frustration, anxiety, and self-doubt. Keeping things simple can improve your mental health, allowing you to enjoy your workouts more and reducing the likelihood of burning out or giving up altogether.

8. Focus on Results:

Ultimately, what most people want from their fitness routine is to see results. Simple and effective workouts can provide those results without unnecessary complications. You can spend less time trying to figure out what to do and more time actually working towards your goals.

In conclusion, the fitness journey doesn't have to be complicated or confusing. Simple and effective workouts offer a range of benefits, from accessibility and time efficiency to reduced stress and improved mental health.

When you keep it simple, you can focus on the most important aspect of your fitness journey—getting results. So, before you dive into the next fancy workout app, consider the power of simplicity in achieving your fitness goals.

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


Achieving a Busy Lifestyle Protein Goal: Quick and Efficient Solutions

In our fast-paced world, individuals with hectic schedules often find it challenging to meet their daily protein requirements. However, with strategic food choices and efficient cooking methods, it's possible to attain a daily protein intake of 100g, even amidst a busy lifestyle.

1. Lean Protein Sources:

Focus on lean protein options to maximie protein intake without unnecessary fats. Chicken breast, turkey, lean beef, fish, tofu, and legumes are excellent choices.

2. Pre-packaged Protein:

Opt for pre-packaged, portioned protein sources like Greek yogurt, cottage cheese, and hard-boiled eggs. These are convenient and require minimal preparation time.

3. Protein-Packed Snacks:

Incorporate protein-rich snacks such as beef jerky, protein bars, and nuts into your daily routine. These can be easily consumed on the go, providing a quick protein boost.

4. Meal Prep Sundays:

Dedicate a specific time during the week, like Sundays, to prepare meals in bulk. Cook a large quantity of grilled chicken, quinoa, and roasted vegetables, then portion them into containers for the upcoming week.

5. One-Pan Wonders:

Simplify your cooking process by opting for one-pan dishes. Sheet pan meals with a variety of veggies and a protein source (chicken, salmon, or tofu) can save time on both preparation and cleanup.

6. Protein Shakes:

Incorporate protein shakes into your daily routine. These can be prepared quickly and consumed on the go, providing a significant protein boost.

7. Overnight Oats with Protein:

Create overnight oats with added protein powder, nuts, and seeds. This quick and delicious breakfast option ensures you start your day with a protein-packed meal.

8. Utilise Crockpots and Instant Pots:

Take advantage of slow cookers or instant pots for easy, hands-off cooking. Throw in ingredients in the morning, and by the time you return home, a hearty, protein-filled meal will be ready.

9. Protein-Rich Grains:

Integrate protein-rich grains like quinoa and farro into your meals. These versatile grains can be used in salads, bowls, or as a side dish, providing both nutrition and convenience.

10. Diversify Protein Sources:

Avoid culinary monotony by incorporating a variety of protein sources. This not only ensures a well-rounded nutrient profile but also keeps meals interesting.

By adopting these strategies, individuals with busy lives can effortlessly meet their daily protein goals. Remember, planning and preparation are key to maintaining a balanced and protein-rich diet, even in the midst of a bustling schedule.

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


Recipe of the week: Chicken Shawarma Recipe

Ingredients:

For Chicken Marinade:

300g chicken thigh or breast (fat trimmed off)
1 tsp olive oil
Squeeze of half a lemon
2 tsp minced garlic
1/2 tsp salt, pepper, paprika
1/4 tsp cumin, cinnamon

For Sauce:

1/2 cup fat-free Greek yogurt, plain
1 tsp minced garlic
Squeeze of half a lemon
1/4 tsp salt, pepper, cumin

Wrap:

2 pitas (approx. 40g each)
Lettuce
Chopped tomatoes
Chopped onions
Optional: chopped cucumbers and parsley

Instructions:

1. In a bowl, mix olive oil, lemon juice, minced garlic, salt, pepper, paprika, cumin, and cinnamon to create the chicken marinade.

2. Add trimmed chicken pieces to the marinade, ensuring they are well coated. Let it marinate for at least 30 minutes or refrigerate for a more intense flavour.

3. While the chicken is marinating, prepare the sauce by combining Greek yogurt, minced garlic, lemon juice, salt, pepper, and cumin in a separate bowl. Mix well and set aside.

4. Heat a grill or skillet over medium-high heat. Cook the marinated chicken until fully cooked and slightly charred on the edges.

5. Warm the pitas on the grill or in a toaster.

6. Assemble the shawarma wraps: Spread a generous amount of the yogurt sauce on each pita. Add lettuce, chopped tomatoes, onions, and the grilled chicken.

7. Optionally, include chopped cucumbers and parsley for added freshness and flavour.

8. Fold the pita over the filling to create a wrap.

9. Serve the Chicken Shawarma wraps immediately.

Enjoy your delicious homemade meal!


Exercise of the week: Barbell-between-legs split squat

Starting position
1. With the loaded barbell on the floor, step one foot over the center of the barbell so that one leg is in front of the barbell and one leg is behind it.
2. Squat down and grasp the barbell with both hands, which should be shoulder-width apart.
3. Keeping your torso upright, stand and lift the barbell between your legs.

1. Keeping your torso upright and elbows fully extended, inhale as you lower your back knee until it almost touches the floor by flexing your front hip and both knees.
2. Exhale as you reverse the movement and return to the starting position.
3. Repeat for the desired number of repetitions.
4. Perform the exercise with your opposite leg.
Comments and tips
• The barbell-between-legs split squat can be used as a supplementary exercise to improve your barbell split squat.
• Compared with the barbell split squat, the barbell-between-legs split squat places less stress on your lower back because the barbell is held low, between your legs.
• For the safety of your knees, keep your knees and feet pointing in the same direction.
• Keep your elbows fully extended and your torso upright throughout the exercise.
• This exercise is also known as the Jefferson split squat.

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


Things to consider


Sleep Well:

It is very essential to have a sound sleep for healthy weight loss. Not enough sleep will result in high level of your cortisol levels, which leads to fat gain.

Rest and Recovery:

Muscles need time to recover and repair after resistance training. Rest days and adequate sleep are essential for muscle growth and preventing overtraining.

Be Wary of Distracted Eating:

Munching while watching TV leads to noshing up and intake of more calories than required.

Progressive Overload Principle:

To build muscle, you must progressively challenge your muscles by increasing the resistance or intensity of your workouts over time. This is known as the progressive overload principle and is key for muscle growth.

Find Yourself An Incentive:

Treat yourself with a slice of cake after a week of weight training, a whole plate of chola bhaturaafter losing 4 kilos. While you set goals for yourself, don't forget to reward yourself too.

Balanced Nutrition for Muscle Growth:

Proper nutrition is essential for muscle building. Ensure you consume enough protein, as it provides the building blocks for muscle tissue repair and growth.

Additionally, adequate calories and nutrients from carbohydrates and healthy fats are crucial for energy and overall health.


Useless Facts

John Lennon's first girlfriend was named Thelma Pickles.

Dan Flint can make sticks by rubbing two fires together.

There are 336 dimples on a regulation golf ball.

The scene where Indiana Jones shoots the swordsman in Raider's of the Lost Ark was Harrison Ford's idea so that he could take a bathroom break.

Louisa Boam can gargle peanut butter.

A crocodile cannot stick its tongue out.

Thelma Pickles's first girlfriend was named Jack Pickford.


Previous newsletters:


The Woodlands newsletter: Sunday 18th February 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34101

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 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 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