Woodlands Fitness Centre

The Woodlands newsletter: Sunday 24th March 2024

Sunday 24th March 2024

Hello,

You Have to Make Time for Your Body

In the hustle and bustle of our daily lives, it's easy to overlook the significance of the one thing we possess from birth to the very end - our bodies.

Amidst the myriad responsibilities and demands vying for our attention, taking a moment to reflect on the intrinsic value of making time for our bodies becomes paramount.

Our bodies are not just vessels that carry us through life; they are intricate systems deserving of care and attention. Physical health is the cornerstone of overall well-being, and investing time in it pays dividends that extend far beyond the superficial.

The simple act of making time for our bodies is an acknowledgment of the profound interconnectedness between our physical and mental states.

Firstly, our bodies are the conduits through which we experience life. The senses, emotions, and thoughts are all mediated by the physiological processes within. Neglecting these processes can have far-reaching consequences on our mental and emotional health.

Regular exercise, a balanced diet, and adequate sleep contribute not only to physical fitness but also play a pivotal role in maintaining a sound mind.

Secondly, the notion that time is our most precious commodity underscores the importance of allocating it wisely. When we prioritise our bodies, we invest in our longevity and quality of life.

Regular physical activity, for instance, has been linked to a reduced risk of chronic diseases, increased life expectancy, and enhanced cognitive function. In essence, making time for our bodies is an investment in a healthier, more vibrant future.

Moreover, the symbiotic relationship between physical and mental well-being cannot be overstated. Engaging in activities that promote physical health often doubles as a form of mental self-care.

Whether it's a brisk walk in nature, a HIIT session, or strength training, these activities not only enhance physical fitness but also serve as powerful stress relievers and mood enhancers.

In a society where the pursuit of success and accomplishment is relentless, it's crucial to recognise that our bodies are not mere tools for productivity.

They are, in fact, the foundation upon which all our endeavours rest. A neglected body can become a barrier to achieving our goals, hindering productivity and diminishing the joy derived from our accomplishments.

In conclusion, making time for our bodies is not a luxury but a fundamental necessity. Our bodies are not replaceable; they are the most important assets we'll ever own.

By prioritising our physical health, we not only enhance the quality of our lives but also fortify the resilience needed to navigate the challenges that come our way. In a world that constantly demands our attention, let us not forget to grant ourselves the time and care our bodies deserve.

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


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-WFC 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 (WFC 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.


Personal Training Membership Options:

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships


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


Why Building Muscle Trumps Dieting for Long-Term Health and Wellness

In the pursuit of a leaner, healthier physique, many individuals resort to restrictive diets and excessive calorie counting. However, a paradigm shift is needed to recognise the profound impact that building muscle has on metabolism, body composition, and overall well-being.

Here's why prioritising muscle growth over dieting can lead to sustainable results and a better quality of life.

The Metabolic Advantage of Muscle:

Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain itself. Unlike fat tissue, which is metabolically inactive, muscle contributes to the body's basal metabolic rate (BMR), the number of calories burned at rest.

By increasing muscle mass through resistance training, individuals can effectively raise their BMR, leading to a higher calorie expenditure throughout the day.

Eating Like a Machine:

One of the most appealing benefits of building muscle is the ability to eat more without gaining excess body fat. As muscle mass increases, so does the body's calorie-burning capacity, allowing individuals to consume a greater amount of food while still maintaining a lean physique.

This metabolic flexibility not only enhances dietary satisfaction but also promotes long-term adherence to a healthy eating pattern.

The Aesthetic Advantage:

In addition to its metabolic benefits, building muscle contributes to a more sculpted, toned appearance. As fat is replaced with lean muscle tissue, individuals experience improvements in muscle definition, symmetry, and overall body composition.

This aesthetic transformation not only boosts confidence and self-esteem but also serves as a tangible indicator of improved health and fitness.

More Muscle, Less Problems:

Contrary to popular belief, the path to a healthier body is not paved with endless hours of cardio and deprivation diets.

Instead, focusing on building muscle offers a sustainable and enjoyable approach to achieving optimal health and wellness. Here's how:

1. Improved Metabolic Health:

Building muscle enhances insulin sensitivity, reduces the risk of metabolic disorders such as type 2 diabetes, and promotes better blood sugar control.

2. Enhanced Physical Performance:

Increased muscle strength and endurance improve athletic performance, functional movement, and overall mobility, reducing the risk of injury and enhancing quality of life.

3. Bone Health and Longevity:

Resistance training stimulates bone growth and density, reducing the risk of osteoporosis and age-related bone fractures. Maintaining muscle mass also preserves functional independence and mobility as we age.

4. Mental Well-Being:

Regular exercise, including strength training, has been shown to reduce stress, anxiety, and depression while improving mood, cognitive function, and overall psychological well-being.

In conclusion, the adage "more muscle, less problems" holds true when it comes to achieving lasting health and wellness.

By prioritising muscle growth through resistance training and proper nutrition, individuals can boost their metabolism, eat more without gaining weight, and enjoy a host of other benefits ranging from improved aesthetics to enhanced metabolic health and longevity.

It's time to shift the focus from dieting to building muscle as the cornerstone of a sustainable and fulfilling lifestyle.

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


How Food Choices Impact Longevity

In the quest for health and longevity, the foods we consume play a pivotal role. However, an often overlooked factor is the shelf life of these foods and the ingredients they contain.

It's time to uncover the correlation between shelf life, ingredient lists, and their impact on our well-being.

The Shelf Life Fallacy:

The longer a food item can sit on a shelf without spoiling, the more preservatives, additives, and artificial ingredients it likely contains. While these additives extend the product's shelf life, they can have detrimental effects on our health over time.

Consuming foods laden with preservatives and chemicals has been linked to various health issues, including obesity, heart disease, and cancer.

The Ingredient List Indicator:

Take a closer look at the ingredient list of packaged foods, and you'll often find a laundry list of additives, fillers, and artificial flavors. These ingredients not only contribute to the food's extended shelf life but also increase its processed nature.

Consuming highly processed foods has been associated with inflammation, insulin resistance, and other metabolic disorders.

The Path to Optimal Health:

1. Quality Over Quantity: Instead of focusing solely on calorie counts or portion sizes, prioritise the quality of the foods you consume. Opt for whole, minimally processed foods with shorter shelf lives, such as fresh fruits and vegetables, lean proteins, whole grains, and legumes.

2. Mindful Ingredient Selection:

When purchasing packaged foods, scrutinise the ingredient list and opt for products with fewer and recognisable ingredients. Choose foods that are free from artificial additives, preservatives, and excessive amounts of sugar, salt, and unhealthy fats.

3. Embrace Freshness:

Incorporate more fresh, seasonal produce into your diet to reap the benefits of vitamins, minerals, and antioxidants. Shop at local farmers' markets or join a community-supported agriculture (CSA) program to access a variety of fresh, nutrient-dense foods.

4. Homemade is Best:

Take control of your food choices by preparing meals and snacks at home using whole ingredients. Cooking from scratch allows you to customise recipes to suit your taste preferences and nutritional needs while avoiding the hidden additives found in many processed foods.

5. Prioritise Long-Term Health:

While convenience foods may offer short-term convenience, they often come at the expense of long-term health. Consider the long-term consequences of your food choices and prioritise nourishing your body with wholesome, nutrient-rich foods that support vitality and longevity.

In conclusion, the shelf life of the foods we eat and the length of their ingredient lists are powerful indicators of their nutritional quality and potential impact on our health.

By opting for foods with shorter shelf lives and simpler ingredient lists, we can enhance our well-being, improve our appearance, and extend our lifespan.

Remember, investing in your health through mindful food choices is one of the most valuable investments you can make for a vibrant and fulfilling life.

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


Recipe of the week: Chinese chicken tray bake

Here's a simple recipe for a Chinese chicken tray bake:

Ingredients:

4 boneless, skinless chicken breasts
2 tablespoons soy sauce
2 tablespoons hoisin sauce
1 tablespoon honey
2 cloves garlic, minced
1 teaspoon grated ginger
1 tablespoon sesame oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 onion, sliced
1 cup broccoli florets
Salt and pepper, to taste
Sesame seeds, for garnish
Sliced green onions, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C) and lightly grease a baking tray.
2. In a small bowl, mix together the soy sauce, hoisin sauce, honey, minced garlic, grated ginger, and sesame oil.
3. Place the chicken breasts on the prepared baking tray and season them with salt and pepper.
4. Pour the sauce mixture over the chicken breasts, making sure they are well coated.
5. Arrange the sliced bell peppers, onion, and broccoli around the chicken on the tray.
6. Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
7. Remove the tray from the oven and sprinkle sesame seeds and sliced green onions over the chicken and vegetables.
8. Serve the Chinese chicken tray bake hot with rice or noodles, if desired.

Enjoy!


Exercise of the week: Spider Goblet Squat

The Spider Goblet Squat is a dynamic lower body exercise that combines elements of the traditional goblet squat with a wider stance and rotation, resembling a spider's movement.

This exercise targets multiple muscle groups and offers various benefits.

Benefits:

1. Full-body engagement: Engages the core, quads, hamstrings, glutes, and inner thighs.
2. Improved flexibility: Promotes hip and ankle mobility, enhancing overall flexibility.
3. Core activation: The rotational aspect challenges the core muscles, aiding in stability.
4. Functional strength: Mimics natural movement patterns, contributing to functional strength.
5. Balance and coordination: Requires control and balance, enhancing overall coordination.

How to do Spider Goblet Squats:

1. Starting Position: Begin with feet wider than shoulder-width apart, toes pointed slightly outward.
2. Hold the weight: Grasp a dumbbell or kettlebell with both hands, close to your chest in a goblet position.
3. Squat Down: Lower your body by bending at the hips and knees, keeping your chest up and back straight.
4. Rotate and Lift: As you squat, rotate your torso to one side, lifting one elbow towards the opposite knee.
5. Return to Centre: Straighten back up to the centre as you push through your heels.
6. Repeat on the Other Side: Perform the squat, rotating to the opposite side.
7. Complete the Repetitions: Continue alternating sides for the desired number of repetitions.

Ensure proper form, maintaining a neutral spine throughout the movement. Gradually increase weight as your strength and proficiency improve.


Things to consider

Include More Proteins:

It is extremely essential to include adequate amount of protein throughout the day to repair muscles, manage blood sugar levels, to provide immunity and strength, which helps in weight loss. Eggs, chicken, milk and fish are high on proteins

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.

Include More Complex Carbohydrates:

Choose complex carbs over simple carbs. Complex carbs are good carbs that are high on fibres and low on Glycaemic index, both of which are essential in losing weight. Avoid breads, pastas and cookies, and load up on whole wheat bread and grains.

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.

Include More Good Fats:

All fats are not bad! The bad rep of fats in the health and nutrition world is very unfair on a macronutrient essential for sustenance and survival.

One must know how to distinguish between fats. Ditch bad fats found in junk food and load up on good fats such as olive oil, fish, nuts and ghee.

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.

Include More Water Rich Foods In Your Diet:

Eating water-rich foods such as zucchini, tomatoes, bottle gourd and cucumbers during meals can help to reduce your calorie intake while making you feel full.

You can 'eat' water through salads and soups too. They not only keep you hydrated, but are also naturally rich in both soluble and insoluble fibres.


Useless Facts

Ingrown toenails are hereditary.

"Underground" is the only word in the English language that begins and ends with the letters "und"

Sophie Wilson can do a wheelie on a unicycle.

The longest word in the English language, according to the Oxford English Dictionary, is: pneumonoultramicroscopicsilicovolcanoconiosis..

Steve "Mummy, did Mrs Mittens run away" Pursglove can speak Braille.

The longest place-name still in use is: Taumatawhakatangihangakoauauotamateaturipukakapikimaungahoronukupokaiakitnatahu, a New Zealand hill.


Previous newsletters:

The Woodlands newsletter: Sunday 17th March 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34349

The Woodlands newsletter: Sunday 10th March 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34233

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 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