Woodlands Fitness Centre

The Woodlands newsletter: Sunday 10th March 2024

Sunday 10th March 2024

Hello,

In six months' time, you can either have a list of excuses or a list of results

In the hustle and bustle of modern life, it's easy to prioritise everything but our own health. We juggle work, family, social commitments, and countless other responsibilities, often neglecting the one thing that truly matters - our well-being.

But as the saying goes, those who do not find time for exercise will inevitably have to find time for illness.

When illness strikes, everything else pales in comparison. Suddenly, the urgent tasks on our to-do lists lose their significance, and we're forced to confront the harsh reality that without our health, nothing else truly matters. It's a stark reminder that our bodies are not invincible, and neglecting them comes with consequences.

Strangely, life often becomes harder when we try to make it easier. While exercising may seem like a daunting task, the alternative - a sedentary lifestyle - only leads to greater challenges down the road.

The choice to prioritise exercise is a choice to invest in our long-term well-being, setting the stage for a healthier and happier future.

Change begins with a single, bold choice. Whether it's opting to hit the gym, choosing to eat better, or committing to drink less alcohol, each decision carries the potential to catalyse transformation.

In the simplicity of one choice lies the power to reshape our lives, igniting a series of actions that lead to profound change.

Every day presents a choice: go to the gym or skip it? While seemingly insignificant in the moment, this decision has the power to shape our days and ultimately, our lives. Daily exercise serves as a profound teacher, offering insights into our capabilities and resilience that no self-help book could ever provide.

By embracing the discomfort of pushing ourselves day after day, we undergo a transformative journey of self-discovery and growth.

Discipline emerges as the cornerstone of this journey, serving as the strongest form of self-love. It's the willingness to forgo immediate pleasure for the promise of greater rewards in the future, a testament to our commitment to ourselves and our goals. When life throws challenges our way, focusing on fitness provides a much-needed anchor, offering solace and clarity amidst chaos.

In six months' time, you will either have a list of excuses.

Or you can have a results.

Great results.

The choice is yours.

And yours alone.

While visible results may take time to manifest, the journey towards health and fitness is not defined by short-term challenges or temporary fixes. It's a lifelong commitment, characterised by the gradual accumulation of healthy habits that compound over time, transforming us into the best versions of ourselves.

Ultimately, success in our fitness journey hinges not on motivation, but on discipline. While motivation may fluctuate, discipline remains unwavering, guiding us through the highs and lows with steadfast resolve. So, let's embrace the power of choice, prioritise our health, and embark on a journey of transformation that transcends the confines of time and circumstance.

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


Leg Day: The Key to Strength, Speed, and Confidence

In the realm of fitness, few things are as iconic—and often overlooked—as leg day. Yet, the importance of training the lower body extends far beyond mere aesthetics.

Whether you're aiming to boost testosterone levels, improve athletic performance, or exude confidence in your every stride, prioritising leg day is non-negotiable. Let's explore why building strong, powerful legs is the cornerstone of a balanced fitness regimen and a key to unlocking your full potential.

Do NOT skip leg day.

This mantra, echoed by fitness enthusiasts and trainers alike, speaks to the foundational role that leg training plays in overall strength and athleticism.

While it may be tempting to focus solely on upper body workouts, neglecting the lower body can lead to muscular imbalances, reduced functional capacity, and increased risk of injury.

Want higher testosterone?

Squat.

The squat, often hailed as the king of all exercises, recruits a large number of muscles, including the quadriceps, hamstrings, glutes, and core. Not only does squatting promote muscle growth and strength in the lower body, but it also triggers the release of testosterone and growth hormone, key hormones for muscle building and overall vitality.

Want to be faster?

Sprint. Speed is a coveted attribute in various sports and activities, from running and cycling to team sports like soccer and basketball.

By incorporating sprinting drills and explosive movements into your training regimen, you not only improve cardiovascular fitness but also develop fast-twitch muscle fibers and enhance neuromuscular coordination, resulting in greater speed and agility.

Build your legs, and you'll carry yourself differently (literally). Strong, well-developed legs not only improve athletic performance but also enhance everyday functionality and confidence. Whether you're navigating stairs, lifting heavy objects, or simply walking down the street, strong legs provide a stable foundation, allowing you to move with ease and grace.

Moreover, the benefits of leg training extend beyond the physical realm. Research has shown that resistance training, particularly exercises targeting large muscle groups like the legs, can have a profound impact on mental health and well-being.

The release of endorphins during intense workouts not only reduces stress and anxiety but also promotes a sense of accomplishment and empowerment.

So, how can you incorporate leg training into your fitness routine? Here are a few key exercises to consider:

- Squats: Barbell squats, goblet squats, and split squats are excellent choices for building lower body strength and muscle mass.
- Lunges: Forward lunges, reverse lunges, and walking lunges target the quadriceps, hamstrings, and glutes while improving balance and coordination.
- Deadlifts: Deadlift variations such as conventional deadlifts, sumo deadlifts, and Romanian deadlifts strengthen the posterior chain, including the hamstrings, glutes, and lower back.
- Plyometrics: Jump squats, box jumps, and plyometric lunges are explosive exercises that enhance power, speed, and agility.

In conclusion, leg day is not just another workout—it's a cornerstone of a balanced fitness regimen and a key to unlocking your full potential.

By prioritising leg training, you not only build strength, speed, and confidence but also lay the foundation for a strong, resilient body that can tackle any challenge life throws your way. So, the next time you hit the gym, remember: do NOT skip leg day. Your body—and your performance—will thank you for it.

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


A Beginner's Guide to Achieving 120g of Protein Daily

Protein is an essential macronutrient that plays a crucial role in muscle repair and growth, hormone production, and overall body function.

For many individuals, reaching the recommended daily intake of protein, particularly 120g per day, might seem daunting.

However, with proper planning and knowledge, achieving this target can be easily manageable. In this guide, we'll explore the easiest ways to incorporate 120g of protein into your daily diet along with a sample meal plan.

1. Prioritise Protein-Rich Foods:

Focus on incorporating protein-rich foods into every meal and snack. Some excellent sources of protein include lean meats (chicken, turkey, fish), eggs, dairy products (Greek yogurt, cottage cheese), legumes (beans, lentils), tofu, tempeh, seitan, and protein supplements (whey protein, pea protein).

2. Spread Protein Intake Throughout the Day:

Aim to distribute your protein intake evenly throughout the day, rather than consuming most of it in one or two meals. This approach ensures sustained muscle protein synthesis and helps optimise muscle growth and repair.

3. Sample Diet Plan:

Here's a sample meal plan to help you achieve 120g of protein per day:

Breakfast:

3 scrambled eggs (18g protein)
1 cup of Greek yogurt (20g protein)
Total: 38g protein

Mid-Morning Snack:
1 small handful of almonds (6g protein)
1 apple
Total: 6g protein

Lunch:

Grilled chicken breast salad with mixed greens, vegetables, and vinaigrette dressing (30g protein)
1 cup of quinoa (8g protein)
Total: 38g protein

Afternoon Snack:
1 protein shake made with whey protein powder and almond milk (25g protein)
Total: 25g protein

Dinner:
Baked salmon fillet (30g protein)
Steamed broccoli and carrots
1 medium sweet potato (4g protein)
Total: 34g protein

Evening Snack:
1 serving of cottage cheese (14g protein)
Total: 14g protein

Total Protein Intake for the Day: 38g + 6g + 38g + 25g + 34g + 14g = 155g

4. Adjust Portions and Food Choices:

Depending on your individual protein needs and preferences, you can adjust portion sizes and food choices accordingly. For vegetarians and vegans, plant-based protein sources like tofu, tempeh, legumes, and protein-rich grains can be excellent alternatives to meat and dairy products.

5. Stay Hydrated:

Adequate hydration is essential for optimal protein utilisation and overall health. Drink plenty of water throughout the day to support digestion, nutrient absorption, and muscle function.

In conclusion, meeting the daily protein requirement of 120g doesn't have to be complicated or overwhelming.

By incorporating a variety of protein-rich foods into your meals and snacks, spreading your protein intake throughout the day, and following a well-balanced diet plan, you can easily achieve your protein goals and support your fitness and health objectives.

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


Recipe of the week: weight loss-friendly beef casserole

Here's a weight loss-friendly beef casserole recipe:

Ingredients:

500g lean beef stewing meat, cut into bite-sized pieces
1 tablespoon olive oil
1 onion, finely chopped
2 cloves garlic, minced
2 carrots, peeled and sliced
2 celery stalks, chopped
400g tin chopped tomatoes
500ml beef or vegetable broth (low-sodium)
1 teaspoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste
200g green beans, trimmed and halved
200g butternut squash, peeled and diced

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the beef and brown on all sides. Remove the beef from the pot and set aside.

2. In the same pot, add the chopped onion and garlic. Sauté until softened.

3. Return the browned beef to the pot. Add carrots, celery, chopped tomatoes, broth, Worcestershire sauce, thyme, rosemary, salt, and pepper. Stir well.

4. Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 1.5 to 2 hours, or until the beef is tender.

5. Add green beans and butternut squash to the pot. Simmer for an additional 20-30 minutes until the vegetables are cooked but still slightly firm.

6. Adjust seasoning if needed and serve your delicious and healthy beef casserole.

Enjoy your nutritious and weight loss-friendly meal!

Exercise of the week: The crush grip dumbbell preacher curl

The crush grip dumbbell preacher curl primarily targets the muscles of the biceps, specifically the brachialis and brachioradialis. It also engages the muscles of the forearms. Here's how to perform it:

1. Adjust the preacher curl bench so that the pad is positioned just above your elbows when seated. Place a dumbbell on the floor in front of the bench.
2. Sit on the preacher curl bench with your chest pressed against the pad and your arms extended over the pad, palms facing each other, and gripping the dumbbell with a crush grip. A crush grip is when you hold the dumbbell with your palms facing each other and the dumbbell is perpendicular to your body.
3. Keep your upper arms firmly pressed against the pad and your feet flat on the floor for stability.
4. Slowly curl the dumbbell upward, focusing on squeezing your biceps and keeping your wrists straight.
5. Continue curling until your biceps are fully contracted and the dumbbell is near your shoulders.
6. Pause for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position, ensuring you maintain control and tension in your biceps.
7. Repeat the movement for the desired number of repetitions.

As with any exercise, it's important to maintain proper form throughout the exercise, such as keeping your back straight, chest pressed against the pad, and avoiding any swinging or momentum. Start with lighter weights and gradually increase as you become more comfortable and confident with the movement.

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


Things to consider

Task Of Maintaining:

Once you have lost your weight, it is very essential to maintain it with a proper diet and fit lifestyle. If you let yourself loose, eventually you can end up piling on more weight.

The Importance of Flexibility and Mobility:

Building muscle isn't just about strength; flexibility and mobility are also crucial. Stretching and mobility exercises can improve muscle function and prevent injury.

It is all In The Brain:

Ask yourself if you are really hungry? If not, then don't stand up for second helping. Mindful eating helps to aid weight loss.

Consistency and Patience:

Building muscle is a long-term commitment. Results take time, so consistency and patience are key virtues in your muscle-building journey.

Watch Shows About Healthy Cooking And Eating:

Choose the TV shows that talk about healthy cooking and eating over shows that only talk about decadent and indulging foods.

Functional vs. Aesthetic Muscle:

Consider your goals—do you want functional strength and improved overall fitness, or are you primarily focused on achieving a certain aesthetic? Your training approach may vary accordingly.


Useless Facts

February 1865 is the only month in recorded history not to have a full moon.

Joe Walker learned to read from the book he wrote.

If the population of China walked past you in single file, the line would never end because of the rate of reproduction.

If you yelled for 8 years, 7 months and 6 days, you will have produced enough sound energy to heat one cup of coffee.

Mark Gascoigne stands faster than anyone can run.

In the last 4000 years, no new animals have been domesticated.


Previous newsletters:

The Woodlands newsletter: Sunday 3rd March 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34144

The Woodlands newsletter: Sunday 25th February 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34144

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 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