Woodlands Fitness Centre

The Woodlands newsletter: Sunday 7th April 2024

Sunday 7th April 2024

Hello,

Debunking the "No Time to Work Out and Eat Healthy" Myth

In the hustle and bustle of modern life, it's easy to fall into the trap of believing that we simply don't have enough time to prioritise our health and fitness.

From busy work schedules to family commitments and social obligations, it can feel like there aren't enough hours in the day to dedicate to exercise and healthy eating.

However, when we take a closer look at how we spend our time, it becomes clear that it's not about a lack of time but rather a misalignment of priorities.

The Time Audit:

Let's break it down. Consider a typical Friday night for many individuals:

Enjoying a meal at a restaurant is a common Friday night activity, often lasting around two hours. While dining out is a great way to unwind and socialise, it's essential to be mindful of our food choices and portion sizes to support our health and fitness goals.

In contrast, taking just two minutes to enjoy a nutritious snack like Greek yogurt provides essential nutrients, protein, and probiotics to fuel our bodies and support muscle recovery. Yet, many overlook the importance of these quick and healthy choices in their daily routines.

Binge-watching our favourite shows on Netflix has become a popular pastime, with many spending hours glued to their screens. While there's nothing wrong with indulging in entertainment, it's essential to balance screen time with physical activity and self-care.

Even a short 20-minute run outdoors can provide numerous health benefits, including improved cardiovascular fitness, stress reduction, and mood enhancement. Yet, some may dismiss the idea of exercise altogether due to perceived time constraints.

When we compare the time spent on various activities, it becomes evident that we do have time available—it's a matter of how we choose to allocate it.

By reassessing our priorities and making small adjustments to our daily routines, we can carve out time for exercise and healthy eating without sacrificing other aspects of our lives.

Realigning Priorities:

1. Identify Your Goals:

Take a moment to clarify your health and fitness goals. Whether it's losing weight, gaining muscle, improving endurance, or simply living a healthier lifestyle, having a clear objective can help you stay motivated and focused.

2. Schedule Workouts:

Treat exercise like any other appointment by scheduling it into your calendar. Whether it's a morning jog, a lunchtime gym session, or an evening yoga class, setting aside dedicated time for physical activity ensures that it becomes a non-negotiable part of your day.

3. Plan Healthy Meals:

Set aside time each week to plan and prepare nutritious meals and snacks. Batch cooking, meal prepping, and stocking up on healthy staples can streamline the process and make it easier to make nutritious choices, even on busy days.

4. Limit Screen Time:

While it's tempting to unwind with Netflix or social media, aim to set boundaries around screen time to free up more time for physical activity and self-care. Consider allocating specific time slots for screen time and prioritise activities that promote movement and well-being.

5. Stay Flexible:

Be adaptable and willing to adjust your schedule as needed. Life can be unpredictable, and there may be days when your workout plans are derailed or healthy eating options are limited. Instead of throwing in the towel, find alternative ways to stay active and make mindful food choices.

In conclusion, the notion that we don't have time to work out and eat healthy is often a reflection of our priorities rather than a lack of time.

By revaluating how we spend our time and making conscious choices to prioritise our health and fitness, we can achieve a balanced and fulfilling lifestyle. Remember, it's not about finding time—it's about making time for what truly matters.

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 20 classes per week
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 (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.90
2 sessions per week: £13.10
1 sessions per week: £13.60

45 minutes:

3 sessions per week: £18.10
2 sessions per week: £18.30
1 sessions per week: £18.80

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £23.20
1 sessions per week: £23.70


Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.80
2 sessions per week: £17.30
1 sessions per week: £22.10

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £22.50
1 sessions per week: £27.30

60 minutes:

3 sessions per week: £25.90
2 sessions per week: £27.40
1 sessions per week: £32.20

Please note:

These PT packages include:

Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

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


Building Muscle Can Make Dieting Easier

In the eternal quest for a healthier and fitter physique, many individuals focus solely on the concept of dieting to shed excess weight. However, there's an often-overlooked aspect of fitness that can revolutionise the way we approach weight management: building muscle.

Contrary to popular belief, the path to a leaner body isn't just paved with calorie counting and restrictive eating habits. Instead, it's about understanding the intricate relationship between muscle mass, metabolism, and overall well-being.

The adage "the more muscle you have, the less you have to diet" encapsulates this notion perfectly. Here's why:

1. Metabolic Boost:

Building muscle is like upgrading your body's engine. Just as a larger engine consumes more fuel, muscles require energy to maintain themselves. This means that the more muscle you have, the higher your basal metabolic rate (BMR) becomes.

In simpler terms, even at rest, your body burns more calories simply because you have more muscle mass. This metabolic boost can make a significant difference in your overall energy expenditure, making it easier to maintain a healthy weight without resorting to extreme dieting measures.

2. Eat Like a Machine:

One of the perks of having a higher metabolism is that you get to enjoy a more generous caloric intake without worrying about packing on extra pounds. Unlike crash diets that leave you feeling deprived and sluggish, building muscle allows you to fuel your body adequately while still achieving your fitness goals.

Imagine being able to indulge in your favorite foods without constantly fretting over the calorie count—this becomes a reality when you prioritise muscle growth.

3. Aesthetics and Confidence:

Beyond the physiological benefits, building muscle also enhances your physical appearance and boosts your confidence. As you sculpt your body through resistance training, you'll notice a more toned and defined physique emerging.

This not only improves your outward appearance but also instills a sense of pride and self-assurance. Instead of fixating on the number on the scale, you'll find yourself revelling in the strength and resilience of your body—a mindset shift that can have profound effects on your overall well-being.

4. More Muscle = Better Fat Loss:

While weight loss is often the primary goal for many individuals embarking on a fitness journey, the focus should instead be on fat loss and muscle retention. Crash diets and excessive cardio can lead to muscle loss along with fat, resulting in a less toned and metabolically efficient body.

By prioritising muscle gain, you not only preserve lean tissue but also continue to burn calories efficiently, even during periods of rest. In essence, more muscle equates to sustainable weight management and long-term health benefits.

In conclusion, the mantra "mo' muscle, less problems" holds true in the realm of fitness and nutrition. By shifting the focus from restrictive dieting to building muscle, individuals can achieve their desired physique while enjoying a more balanced and sustainable approach to health.

Remember, the journey to a stronger, leaner body is not about deprivation or punishment—it's about empowerment and self-improvement.

So, why diet when you can build muscle and thrive?

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


The Twinkie Diet: A Nutritional Experiment with Unconventional Results

In 2010, Professor Mark Haub from Kansas State University embarked on a unique and unconventional dietary experiment that captured the attention of both the scientific community and the general public.

Haub sought to challenge conventional wisdom about weight loss by consuming a diet primarily composed of snack cakes, famously known as Twinkies.

This experiment sparked discussions about the impact of food choices on health and raised questions about the long-term consequences of consuming ultra-processed foods.

Professor Haub's experiment aimed to showcase the significance of calorie intake in weight management, emphasising the role of energy balance over the quality of food choices.

Over a period of 10 weeks, Haub restricted his daily caloric intake to around 1,800 calories, mostly from snack cakes, protein shakes, multivitamins, and a small amount of vegetables. The diet, while low in nutritional diversity, adhered to a calorie-controlled regimen.

Despite losing weight during the experiment, Haub's diet raised concerns about the potential long-term health risks associated with relying heavily on ultra-processed foods.

Twinkies, along with similar snack cakes, are notorious for being high in sugar, unhealthy fats, and lacking essential nutrients. Prolonged consumption of such foods can lead to a range of health issues.

One significant concern linked to diets rich in ultra-processed foods is the increased risk of developing chronic conditions such as obesity, type 2 diabetes, and cardiovascular diseases. These health risks are often attributed to the high levels of added sugars, refined carbohydrates, and unhealthy fats prevalent in such products. Additionally, diets lacking in essential vitamins, minerals, and fiber can contribute to nutrient deficiencies and compromise overall well-being.

Ultra-processed foods, like Twinkies, are often associated with poor nutritional quality, leading to concerns about their impact on metabolic health. Regular consumption of these foods may disrupt hormonal balance, increase inflammation, and negatively affect insulin sensitivity, contributing to long-term health issues.

While Professor Haub's experiment shed light on the role of calorie intake in weight management, it is crucial to recognise the potential health risks associated with a diet predominantly composed of ultra-processed foods. Sustainable and balanced nutrition, incorporating a variety of whole foods, remains a key factor in promoting long-term health and well-being.

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


Recipe of the week: Sticky Chinese Chicken Thighs

Here's a simple recipe for Sticky Chinese Chicken Thighs in a slow cooker:

Ingredients:

8 bone-in, skin-on chicken thighs
1/2 cup soy sauce
1/4 cup hoisin sauce
1/4 cup honey
2 tablespoons rice vinegar
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1/4 teaspoon red pepper flakes (optional)
2 tablespoons cornstarch
2 tablespoons water
Sesame seeds and sliced green onions for garnish (optional)

Instructions:

1. In a mixing bowl, whisk together soy sauce, hoisin sauce, honey, rice vinegar, minced garlic, grated ginger, and red pepper flakes (if using).
2. Place chicken thighs in the slow cooker and pour the sauce mixture over them, ensuring they are well coated.
3. Cover and cook on low for 4-5 hours or on high for 2-3 hours, until the chicken is cooked through and tender.
4. Once chicken is cooked, carefully remove it from the slow cooker and place on a serving platter.
5. In a small bowl, mix cornstarch and water to make a slurry. Stir the slurry into the sauce in the slow cooker, then cover and cook on high for an additional 10-15 minutes, or until the sauce has thickened.
6. Pour the thickened sauce over the chicken thighs, garnish with sesame seeds and sliced green onions if desired, and serve hot with steamed rice or vegetables.

Enjoy your Sticky Chinese Chicken Thighs!


Exercise of the week: The rotating chest press

The rotating chest press is a dynamic exercise that targets the chest, shoulders, and triceps while also engaging the core muscles. Here's how to perform it, along with its benefits:

How to do a Rotating Chest Press:

1. Setup: Lie down on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with your palms facing away from you and your arms fully extended.

2. Lowering Phase: Lower the dumbbells slowly and with control towards your chest, keeping your elbows at a 90-degree angle.

3. Pressing Phase: Press the dumbbells back up to the starting position, but as you do, rotate your wrists so that your palms are facing each other at the top of the movement.

4. Rotation: At the top of the movement, rotate your wrists again so that your palms are facing away from you, returning to the starting position.

5. Repeat: Complete the desired number of reps, alternating the rotation of your wrists with each press.

Benefits of Rotating Chest Press:

1. Muscle Engagement:

Targets the chest, shoulders, and triceps, providing a comprehensive upper body workout.

2. Core Activation:

Engages the core muscles to stabilise the body throughout the movement, enhancing overall core strength.

3. Functional Strength:

Mimics natural pushing and pressing movements, improving functional strength for daily activities and sports.

4. Joint Stability:

Helps improve shoulder joint stability and mobility, reducing the risk of injury.

5. Versatility:

Can be performed with various equipment such as dumbbells, barbells, or resistance bands, making it accessible for different fitness levels and preferences.

Incorporate the rotating chest press into your upper body workout routine to enhance strength, stability, and muscle development in the chest, shoulders, and arms.

Remember to start with a weight that allows you to maintain proper form and gradually increase as you progress.


Things to consider

Nutrition Supplements and Muscle Growth:

Supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) can support muscle growth. But they are not a replacement for a balanced diet.

Don't Skip Meals:

Your body demands calories for fuel. You make up for it by bingeing on high carb, fried and sugary foods later. Result: Calorie-overload.

Liquid Calories:

In a bid to track calories in food, one often oversees the calorie intake from liquids. Aerated drinks, sodas and iced tea are filled with liquid calories that are not good for your waistline.

Specific Muscle Groups and Targeted Workouts:

Targeting specific muscle groups can help you achieve a balanced and proportionate physique. Customizing your workouts to focus on areas of improvement is a common practice in muscle building.

Start Your Day With Lemon Water And Honey:

A combination of these three ingredients is known to be a great antioxidant boost that helps metabolism too.

Mind-Muscle Connection:

Developing a strong mind-muscle connection is key for effective resistance training. Concentrate on the muscle you're working, and use proper form to maximize muscle engagement.


Useless Facts

The muzzle of a lion is like a fingerprint - no two lions have the same pattern of whiskers.

Jack "I love MDotR" Pickford is a massive supporter of the animal fur trade. Most of his clothes are made from mouse pelt.

Steely Dan got their name from a sexual device depicted in the book 'The Naked Lunch'.

The Ramses brand condom is named after the great pharoh Ramses II who fathered over 160 children.

Dave Whitworth can play the violin with a piano.

There is a seven letter word in the English language that contains ten words without rearranging any of its letters, "therein": the, there, he, in, rein, her, here, ere, therein, herein.


Previous newsletters:

The Woodlands newsletter: Sunday 31st March 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34351

The Woodlands newsletter: Sunday 24th March 2024

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

The Woodlands newsletter: Sunday 17th March 2024

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

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 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