Woodlands Fitness Centre

The Woodlands newsletter: Sunday 14th April 2024

Sunday 14th April 2024

Hello,

Elevate Your Life: 11 Tips for Living 10x Better

In the pursuit of a fulfilling and vibrant life, small changes can often yield significant results.

By incorporating simple yet powerful habits into our daily routines, we can enhance our physical and mental well-being, boost our productivity, and elevate our overall quality of life.

From cultivating a positive mindset to prioritising self-care and physical activity, here are 11 tips for living a life that's 10 times better.

1. Practice gratitude:

Instead of dwelling on negativity or complaining about what's lacking in your life, focus on gratitude. Take a moment each day to reflect on the things you're thankful for, whether it's a supportive friend, a beautiful sunrise, or a delicious meal.

Cultivating a mindset of gratitude can help shift your perspective and foster a greater sense of contentment and appreciation.

2. Indulge in a daily hot bath:

Treat yourself to a luxurious hot bath each day as a form of self-care and relaxation. Not only does soaking in warm water help to soothe tired muscles and alleviate stress, but it also provides a calming ritual to unwind and recharge after a long day.

3. Embrace the cold:

Incorporate a two-minute cold shower into your daily routine to invigorate your body and mind. Cold showers have been shown to boost circulation, increase alertness, and improve mood, making them an energising way to start the day.

4. Stay hydrated: Aim to drink at least three litres of water each day to support hydration, digestion, and overall health.

Proper hydration is essential for maintaining optimal bodily functions, supporting cognitive function, and promoting healthy skin and hair.

5. Lift weights four days a week:

Incorporate strength training into your exercise routine at least four days a week to build muscle, increase strength, and improve overall fitness.

Whether you prefer lifting weights at the gym or using bodyweight exercises at home, regular strength training is key to maintaining a strong and resilient body.

6. Spend time outdoors:

Make it a priority to spend at least five hours outdoors each week, soaking up the natural beauty and fresh air. Whether you're going for a hike, enjoying a picnic in the park, or simply taking a leisurely stroll around your neighbourhood, spending time in nature can boost mood, reduce stress, and improve overall well-being.

7. Prioritise exercise:

Aim for at least six hours of exercise each week, incorporating a mix of cardiovascular activities, strength training, and flexibility exercises. Regular physical activity not only improves physical health but also enhances mood, reduces anxiety, and boosts cognitive function.

8. Aim for 7,000 steps a day:

Stay active throughout the day by aiming for 7,000 steps or more each day. Whether it's taking the stairs instead of the elevator, going for a walk during your lunch break, or pacing while talking on the phone, finding opportunities to move more can have a profound impact on your overall health and well-being.

9. Get quality sleep:

Prioritise sleep by aiming for eight hours of quality sleep each night. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimising your sleep environment can help improve sleep quality and promote restorative rest.

10. Incorporate daily stretching:

Dedicate at least nine minutes each day to stretching to improve flexibility, prevent injury, and relieve tension in your muscles and joints. Whether it's a quick yoga flow, a series of dynamic stretches, or gentle mobility exercises, regular stretching can enhance mobility and promote relaxation.

11. Soak up the morning sun:

Start your day off right by spending at least 10 minutes soaking up the morning sunlight. Exposure to natural sunlight helps regulate circadian rhythms, boost mood, and support vitamin D production, setting a positive tone for the day ahead.

By incorporating these 11 tips into your daily routine, you can cultivate a life that's 10 times better - filled with gratitude, relaxation, movement, and vitality.

Whether you're prioritising self-care, staying active, or embracing the beauty of nature, these simple yet powerful habits can help you thrive and live your best life.

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



Crafting Your Muscle-Building Blueprint for 2024: A Comprehensive Guide

Are you ready to embark on a muscle-building journey in 2024? Whether you're a seasoned gym-goer or just starting out, having a well-structured workout plan is crucial for achieving your fitness goals. Let's dive into a comprehensive blueprint tailored to help you build muscle effectively and sustainably.

Frequency and Structure:

1. Workout Frequency: Aim for 3 to 5 workouts per week. Consistency is key, so find a schedule that fits your lifestyle and commit to it.

2. Exercise Selection: Incorporate 4 to 6 exercises per workout, targeting different muscle groups for balanced development. Include compound movements like squats, deadlifts, bench presses, rows, and overhead presses, along with isolation exercises to target specific muscles.

3. Set and Rep Range: Perform 2 to 4 sets per exercise, with a rep range of 6 to 15. This range allows for a balance between strength and hypertrophy training, promoting muscle growth and strength gains.

4. Intensity: Train within 0 to 2 reps from failure on each set. Pushing yourself close to failure ensures sufficient muscle stimulation while minimising the risk of overtraining or injury.

5. Rest Intervals: Rest for 1 to 4 minutes between sets to allow for adequate recovery. Shorter rest periods can increase metabolic stress and endurance, while longer rest periods optimise strength and power output.

Progression and Adaptation:

1. Progressive Overload: Aim to add a rep or a small amount of weight to your lifts each week. Progressive overload is essential for continuous muscle growth and strength gains. Keep track of your progress to ensure steady improvement over time.

2. Deload Periods: Listen to your body and deload when you start feeling excessively fatigued or beat up. Deloading involves reducing training volume or intensity for a brief period to allow for recovery and prevent burnout.

3. Exercise Variation: Rotate exercises periodically to prevent plateaus and keep your workouts fresh and engaging. Changing exercises also helps target muscles from different angles, promoting balanced development and minimising the risk of overuse injuries.

Nutritional Considerations:

1. Caloric Surplus:

Consume a balanced diet with a slight caloric surplus to support muscle growth. Ensure an adequate intake of protein, carbohydrates, and healthy fats to fuel your workouts and facilitate recovery.

2. Hydration:

Stay hydrated before, during, and after your workouts to maintain optimal performance and promote muscle recovery.

3. Supplementation:

Consider incorporating supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) to support muscle growth and recovery. However, prioritise whole foods as the foundation of your nutrition plan.

Recovery and Rest:

1. Quality Sleep:

Prioritise quality sleep to optimise hormone production, muscle repair, and recovery. Aim for 7 to 9 hours of uninterrupted sleep each night.

2. Active Recovery:

Incorporate active recovery days into your routine, such as yoga, swimming, or light cardio, to promote blood flow, flexibility, and muscle recovery.

3. Stress Management:

Manage stress through relaxation techniques like meditation, deep breathing, or hobbies that promote mental well-being. Chronic stress can hinder muscle growth and recovery, so prioritise activities that help you unwind and recharge.

By following this comprehensive blueprint, you can maximise your muscle-building potential in 2024 while maintaining long-term health and sustainability.

Remember to stay consistent, listen to your body, and make adjustments as needed to ensure continued progress and success on your fitness journey.

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


Understanding the Thermic Effect of Food (TEF)

When it comes to managing weight and optimising nutrition, many factors come into play, one of which is the Thermic Effect of Food (TEF).

TEF refers to the energy expenditure associated with the digestion, absorption, and metabolism of nutrients from the foods we consume.

In simpler terms, it's the energy our bodies use to process the food we eat.

How TEF Works:

Every time we eat, our bodies expend energy to break down the food, absorb its nutrients, and store or utilise those nutrients. This process requires the involvement of various organs and biochemical reactions, all of which demand energy. Proteins, for example, have a higher TEF compared to fats or carbohydrates. This means that a larger proportion of the energy from protein-rich foods is expended during digestion and metabolism.

Factors Influencing TEF:

1. Macronutrient Composition: As mentioned, proteins have the highest thermic effect, followed by carbohydrates and then fats. Therefore, meals higher in protein content tend to result in a higher TEF compared to those higher in fats or carbs.

2. Meal Size: Larger meals generally result in a higher TEF since more energy is required to process a larger quantity of food.

3. Frequency of Meals: Some studies suggest that consuming smaller, more frequent meals throughout the day may slightly increase overall TEF compared to consuming fewer, larger meals.

4. Individual Variations: TEF can vary among individuals due to factors such as age, gender, body composition, and metabolic rate.

Importance of TEF:

Understanding TEF is crucial for several reasons:

1. Weight Management: Since TEF contributes to overall energy expenditure, foods with a higher TEF can potentially aid in weight management by increasing the number of calories burned during digestion and metabolism.

2. Metabolic Health: TEF plays a role in regulating metabolism and insulin sensitivity. Choosing foods with a higher TEF may help improve metabolic health.

3. Nutrient Partitioning: The body's allocation of nutrients for various functions can be influenced by TEF. Opting for foods that elicit a higher TEF may affect how nutrients are utilised and stored in the body.

Maximising TEF:

While TEF is largely influenced by the composition of the diet, there are strategies to maximise its effect:

1. Incorporate Protein-Rich Foods: Including lean protein sources such as chicken, fish, eggs, tofu, and legumes in your meals can increase TEF and promote satiety.

2. Balance Macronutrients: Aim for a balanced diet that includes a variety of macronutrients. While proteins have a higher TEF, fats and carbohydrates are still essential for overall health and should be consumed in appropriate amounts.

3. Eat Whole Foods: Whole, minimally processed foods typically require more energy to digest and metabolise compared to highly processed foods.

4. Regular Physical Activity: Regular exercise can also influence TEF by increasing overall metabolic rate.

In the quest for optimal nutrition and weight management, understanding the role of TEF is invaluable. By choosing foods that elicit a higher thermic effect and adopting healthy eating habits, individuals can harness the power of TEF to support their health and wellness goals.

However, it's essential to remember that TEF is just one piece of the puzzle, and overall dietary patterns and lifestyle factors also play crucial roles in achieving and maintaining optimal health.

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


Recipe of the week: steak fajitas

Here's a simple and delicious recipe for steak fajitas along with the ingredients you'll need:

Ingredients:

For the Steak Marinade:

1 pound (450g) flank steak, skirt steak, or sirloin steak, thinly sliced against the grain
1/4 cup (60ml) olive oil
3 tablespoons lime juice (about 2 limes)
2 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
Salt and pepper, to taste

For the Fajitas:

1 large onion, thinly sliced
2 bell peppers (any color), thinly sliced
2 tablespoons olive oil
Salt and pepper, to taste
8-10 small flour or corn tortillas

Optional toppings: shredded cheese, sour cream, guacamole, salsa, chopped cilantro, lime wedges

Instructions:

1. In a bowl, whisk together the olive oil, lime juice, minced garlic, chili powder, cumin, smoked paprika, dried oregano, salt, and pepper to make the marinade.

2. Place the sliced steak in a shallow dish or resealable plastic bag, and pour the marinade over the steak. Make sure the steak is well coated in the marinade. Cover or seal the dish/bag and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor.

3. While the steak is marinating, prepare the vegetables. Thinly slice the onion and bell peppers.

4. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the sliced onions and bell peppers to the skillet. Season with salt and pepper to taste.

Cook, stirring occasionally, until the vegetables are tender and slightly caramelised, about 8-10 minutes. Remove the cooked vegetables from the skillet and set aside.

5. In the same skillet, add the remaining tablespoon of olive oil. Remove the steak from the marinade and discard any excess marinade. Add the sliced steak to the skillet in a single layer. Cook for 2-3 minutes per side, or until the steak is cooked to your desired doneness.

6. Once the steak is cooked, return the cooked vegetables to the skillet with the steak. Toss everything together to combine and heat through for another minute or so.

7. Warm the tortillas in a dry skillet or microwave according to package instructions.

8. Serve the steak and vegetable mixture warm, wrapped in warm tortillas. Serve with optional toppings such as shredded cheese, sour cream, guacamole, salsa, chopped cilantro, and lime wedges.

Enjoy your delicious homemade steak fajitas!


Exercise of the week: The incline dumbbell press

The incline dumbbell press primarily targets the muscles of the chest (pectoral muscles) and the front of the shoulders (anterior deltoids). It also engages the triceps and stabiliser muscles of the core and upper body.

Here's how you can perform an incline dumbbell press:

1. Adjust an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand. Place the dumbbells on your thighs, palms facing forward.

2. Slowly lie back on the bench while simultaneously lifting the dumbbells to shoulder level. Position the dumbbells to the sides of your chest, with your elbows bent and palms facing forward.

3. Take a deep breath and brace your core muscles to stabilise your body.

4. Push the dumbbells upward and away from your body in a controlled manner, extending your arms fully. Focus on pressing through your chest and shoulders while keeping your wrists aligned with your forearms.

5. Pause briefly at the top of the movement, feeling the contraction in your chest muscles.

6. Slowly lower the dumbbells back down to the starting position, allowing your elbows to bend and your chest to stretch.

7. Repeat for the desired number of repetitions.

Tips:

Keep your shoulder blades retracted and pressed against the bench throughout the movement to maintain stability and engage the chest muscles effectively.

Avoid arching your lower back excessively by keeping your core engaged and maintaining a neutral spine.
Use a weight that challenges you, but allows you to maintain proper form and control throughout the exercise.
Breathe out as you press the dumbbells up and breathe in as you lower them back down.

As with any exercise, it's important to use proper form and start with a weight that allows you to perform the exercise with good technique.

Gradually increase the weight as you become more comfortable and stronger. If you are unsure about proper form or have any concerns, it's always a good idea to consult with a qualified fitness professional.


Things to consider

Incorporating Bodybuilding Techniques:

Bodybuilding techniques, such as drop sets, supersets, and time under tension (TUT) workouts, can be used to intensify your muscle-building routines.

Healthy Snacking:

Healthy snacking is very essential for weight loss. Load up on nuts, seeds, corns and sprouts in between your meals. This keeps you fuelled and satiated.
Healthy snacking is very essential for weight loss.

Ditch Heavy Evening Snacks:

Heavy samosas and fattening patties in the evenings are the worst you can do for your waistline. Munch on something light like roasted makhanas and sweetcorn.

Body Composition vs. Weight:

Muscle weighs more than fat, so don't solely focus on the number on the scale. Tracking changes in body composition, including reduced body fat and increased muscle mass, provides a more accurate assessment of your progress.

Light Supper:

Eating a light supper may do wonders for your weight loss. An early dinner is good for digestion, and anything that is good for digestion aids weight loss.

It is also said that having dinner early, we reach the satiety value earlier (than usual), the body is able to utilise the food better.

Preventing Overtraining:

Overtraining can lead to fatigue and injury. Pay attention to your body's signals, vary your workout intensity, and take adequate rest to prevent overtraining.


Useless Facts

A goldfish has a memory span of three seconds.

Pete Spencer counted to infinity. Twice.

Cranberries are sorted for ripeness by bouncing them; a fully ripened cranberry can be dribbled like a basketball.

The male gypsy moth can "smell" the virgin female gypsy moth from 1.8 miles away.

Steve "Yes, I'd love a Capri Sun" Pursglove is currently paying for extended warranties on 17 VHS players he no longer owns.

The letters KGB stand for Komitet Gosudarstvennoy Bezopasnosti.


Previous newsletters:

The Woodlands newsletter: Sunday 7th April 2024

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

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 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 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