Woodlands Fitness Centre

The Woodlands newsletter: Sunday 21st April 2024

Sunday 21st April 2024

Hello,

Putting Family First: The True Priority in Life

In a world filled with distractions and competing priorities, it's easy to lose sight of what truly matters most in life.

We often find ourselves caught up in the pursuit of career success, financial wealth, or external validation, only to realise that these pursuits ultimately pale in comparison to the importance of family.

While our jobs, possessions, and interests may come and go, our family remains a constant source of love, support, and belonging—the true foundation upon which our lives are built.

You are replaceable at your job. No matter how skilled or indispensable you may believe yourself to be in your professional role, the truth is that jobs come and go, and positions are often filled by new faces and fresh talent.

While it's important to take pride in your work and strive for excellence in your career, it's equally important to recognise that your job does not define your worth or value as a person.

At the end of the day, your family is the one who truly appreciates and cherishes you for who you are, not just what you do.

Your money is just digits on a screen. In today's consumer-driven society, it's easy to equate financial wealth with success and happiness.

However, money is merely a tool—a means to an end—and it pales in comparison to the wealth of love, connection, and shared experiences that come from nurturing meaningful relationships with family and loved ones.

While financial stability is certainly important for providing for our families and ensuring their well-being, it should never come at the expense of neglecting our most cherished relationships.

Your favourite sports team doesn't care about you. As passionate as we may be about our favourite sports teams, the reality is that our allegiance to them is often one-sided.

While we may invest countless hours and emotions into supporting our teams, they ultimately exist as entertainment—an escape from the realities of life—and they do not provide the same depth of connection and fulfilment that comes from nurturing relationships with our family members.

Your car is an overpriced bunch of parts. While material possessions such as cars, gadgets, and luxury items may bring temporary pleasure or status, they pale in comparison to the enduring joy and fulfilment that comes from spending quality time with our family.

While it's natural to enjoy the conveniences and comforts that material wealth can provide, it's important to keep these possessions in perspective and recognise that they are ultimately replaceable and fleeting compared to the lasting bonds of family.

Your family is the most real and the most important thing in your life. At the end of the day, when all is said and done, it's our family who stands by us through thick and thin, who supports us through life's ups and downs, and who loves us unconditionally, flaws and all.

They are the ones who truly matter—the ones who bring meaning and purpose to our lives—and they deserve to be prioritised above all else.

Make sure to prioritise it that way. In a world filled with distractions and competing priorities, it's crucial to make a conscious effort to prioritise our family above all else.

Whether it's carving out quality time for shared experiences, expressing appreciation and gratitude for their love and support, or simply being present and attentive in our interactions, let's make a commitment to putting family first in our lives. After all, they are the ones who make life truly worth living.

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


The Ultimate Fat-Burning Strength Training Exercises: A Comprehensive Guide

Are you looking to shed fat and sculpt a lean physique? Incorporating strength training into your fitness routine is a powerful way to torch calories, boost metabolism, and build muscle mass. Here, we unveil the top strength training exercises tailored to maximise fat loss and enhance overall fitness.

1. Squats:

Squats are a compound movement that targets multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, and core. By engaging large muscle groups, squats promote calorie burn and increase metabolic rate both during and after your workout.

2. Deadlifts:

Deadlifts are a fundamental strength exercise that primarily targets the posterior chain, including the lower back, glutes, and hamstrings. Performing deadlifts not only strengthens these muscles but also improves overall functional strength and enhances calorie expenditure.

3. Split Squats:

Split squats are a unilateral exercise that improves balance, stability, and lower body strength. By working one leg at a time, split squats help correct muscle imbalances and activate smaller stabiliser muscles, leading to more efficient fat loss and muscle development.

4. Hip Thrusts:

Hip thrusts are a highly effective exercise for targeting the glutes and hamstrings. By isolating these muscles, hip thrusts help shape and tone the posterior chain while boosting metabolism and promoting fat loss.

5. Pull Ups:

Pull-ups are a challenging upper body exercise that primarily targets the back, biceps, and shoulders. Incorporating pull-ups into your routine not only strengthens the upper body but also improves posture and enhances overall muscular definition.

6. Chin Ups:

Similar to pull-ups, chin-ups target the back, biceps, and shoulders while also engaging the core muscles. By varying your grip width, you can target different muscle groups and maximise fat-burning potential.

7. Rows:

Rows are a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. By strengthening these muscles, rows improve posture, enhance back definition, and increase calorie expenditure.

8. Chest Press:

Chest presses target the muscles of the chest, shoulders, and triceps. By incorporating chest presses into your routine, you can build upper body strength, increase muscle mass, and accelerate fat loss.

9. Shoulder Press:

Shoulder presses target the deltoid muscles of the shoulders, along with the triceps and upper chest. By strengthening the shoulders, shoulder presses improve upper body definition, enhance posture, and promote fat loss.

10. Dips:

Dips are a compound exercise that targets the chest, shoulders, and triceps. By incorporating dips into your routine, you can build upper body strength, increase muscle mass, and accelerate fat loss.

Incorporate these top strength training exercises into your workout routine to maximise fat loss, build lean muscle mass, and achieve your fitness goals. Remember to prioritise proper form, gradually increase intensity, and listen to your body to prevent injury and optimise results.

With dedication and consistency, you can transform your body and achieve lasting success on your fitness journey.

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


Unveiling the Truth Behind Apple Cider Vinegar: Benefits and Myths

Apple cider vinegar (ACV) has garnered attention in recent years for its purported health benefits. From aiding weight loss to improving digestion, ACV has been hailed as a versatile elixir. One prevalent belief is that consuming it before meals enhances its effects.

Let's delve into the world of ACV to separate fact from fiction.

What is Apple Cider Vinegar?

ACV is made through the fermentation of apple cider, resulting in a tangy liquid rich in acetic acid, enzymes, probiotics, and trace minerals. Its acidic nature gives it a distinct flavor and is attributed to many of its potential health benefits.

The Alleged Benefits of Apple Cider Vinegar:

1. Weight Loss: Some studies suggest that ACV may promote weight loss by increasing feelings of fullness, reducing calorie intake, and aiding in fat breakdown. However, more research is needed to confirm these effects definitively.

2. Blood Sugar Control: ACV has shown promise in improving insulin sensitivity and lowering blood sugar levels, particularly beneficial for individuals with type 2 diabetes or insulin resistance.

3. Digestive Health: The acidic nature of ACV may help improve digestion by stimulating stomach acid production and promoting the growth of beneficial gut bacteria.

4. Heart Health: Some studies indicate that ACV may lower cholesterol and blood pressure levels, potentially reducing the risk of heart disease.

Drinking ACV Before Meals: Beneficial or Myth?

The practice of consuming ACV before meals is often touted as a way to enhance its effects on digestion and weight loss. Advocates claim that taking it 10 minutes before eating can help control appetite, improve nutrient absorption, and regulate blood sugar levels. However, scientific evidence supporting these claims is limited.

While ACV may offer certain health benefits, the timing of consumption—whether before, during, or after meals—may not significantly impact its efficacy. The key lies in consistent consumption and incorporating it into a balanced diet and lifestyle.

How to Incorporate ACV Into Your Routine:

1. Dilute It: ACV is highly acidic and may cause irritation or damage to the throat and tooth enamel when consumed undiluted. Mix one to two tablespoons of ACV with 8 ounces of water to minimise potential side effects.

2. Start Slow: If you're new to ACV, start with a lower dosage and gradually increase it over time. Too much ACV can lead to digestive discomfort or other adverse reactions.

3. Be Consistent: To reap the potential benefits of ACV, incorporate it into your daily routine. Whether you choose to drink it before meals, with meals, or at other times of the day, consistency is key.

4. Monitor Your Body: Pay attention to how your body responds to ACV. While many people tolerate it well, some individuals may experience adverse effects such as gastrointestinal upset or allergic reactions.

In conclusion, apple cider vinegar has gained popularity for its purported health benefits, ranging from weight loss to improved digestion. While consuming it before meals is a common practice, scientific evidence supporting its efficacy in this regard is limited.

Nonetheless, ACV can be a valuable addition to a healthy diet and lifestyle when used responsibly. As with any dietary supplement, it's essential to consult with a healthcare professional before making significant changes to your regimen.

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


Recipe of the week: chicken and mango wraps

Here's a recipe for chicken and mango wraps:

Ingredients:

1 lb (450g) chicken breast, thinly sliced
2 ripe mangoes, peeled and diced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 small red onion, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper to taste
4 large flour tortillas
Optional toppings: shredded lettuce, diced tomatoes, avocado slices, sour cream, cilantro

Instructions:

1. Heat 1 tablespoon of olive oil in a large skillet or frying pan over medium-high heat.
2. Add the sliced chicken breast to the skillet and cook until browned and cooked through, about 5-6 minutes. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the remaining tablespoon of olive oil. Add the sliced bell peppers and red onion, and sauté until they begin to soften, about 3-4 minutes.
4. Add the minced garlic to the skillet and cook for another 1-2 minutes, until fragrant.
5. Return the cooked chicken to the skillet. Sprinkle the ground cumin, smoked paprika, salt, and pepper over the chicken and vegetables, and toss everything together until well coated. Cook for an additional 2-3 minutes to allow the flavors to meld.
6. Add the diced mango to the skillet and gently toss to combine. Cook for another 1-2 minutes, just until the mango is heated through.
7. Warm the flour tortillas in a separate skillet or in the microwave according to package instructions.
8. To assemble the wraps, spoon the chicken and mango mixture onto the center of each tortilla. Add any optional toppings you desire, such as shredded lettuce, diced tomatoes, avocado slices, sour cream, and cilantro.
9. Fold the sides of the tortillas over the filling, then roll them up tightly.
10. Serve immediately and enjoy your delicious chicken and mango wraps!

Feel free to customise the recipe by adding or substituting ingredients according to your preferences.

Enjoy your meal!



Exercise of the week: The chest-supported incline bench row

The chest-supported incline bench row primarily targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids.

It also engages the biceps, forearms, and core muscles to a lesser extent.

Here's how you can perform a chest-supported incline bench row:

1. Set an incline bench at a 45-degree angle and place it in front of a cable machine or a low pulley row machine. Adjust the cable or pulley to a position that is slightly lower than your chest height.

2. Lie face down on the incline bench with your chest and stomach pressed against it. Your feet should be firmly planted on the ground for stability.

3. Reach forward and grasp the handles or attachments of the cable or pulley machine with an overhand grip. Your hands should be slightly wider than shoulder-width apart.

4. Begin the exercise by retracting your shoulder blades and pulling the handles or attachments towards your chest. Keep your elbows close to your body and contract the muscles of your upper back as you pull.

5. Pause briefly at the top of the movement, squeesing your shoulder blades together to maximise the contraction.

6. Slowly return to the starting position, fully extending your arms and allowing your shoulder blades to protract.

7. Repeat for the desired number of repetitions.

Tips:

Keep your core engaged throughout the exercise to maintain stability and prevent excessive arching of the lower back.

Focus on pulling with your back muscles rather than relying on your arms to do the work.

Maintain a controlled and smooth movement throughout the exercise, avoiding any jerking or swinging motions.

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

Sugar Alternatives:

Sugar does no good for your waistline. In fact, too much of sugar go on store themselves as fat cells. Opt for natural sugar alternatives like jaggery, maple syrup or coconut sugar. Avoid artificial sweeteners too.

Combining Strength and Endurance:

Combining strength and endurance training can lead to functional fitness. This approach can be beneficial for those interested in both muscle building and athletic performance.

Drinking Green Tea:

Apart from facilitating nourished and clear skin, regular consumption of green tea may promote weight loss by boosting metabolism. This is primarily because of the presence of rich antioxidants and catechins in it.

Post-Workout Nutrition and Recovery:

Consuming a post-workout meal or snack with protein and carbohydrates can aid muscle recovery and replenish glycogen stores. Proper nutrition immediately after exercise is vital.

Herbal Teas:

Herbal teas are another healthy and weight-loss friendly alternative to regular tea. Peppermint tea, Jasmine tea and Tulsi tea can also be sweetened by honey, which are, of course, better alternatives for the sugary tea.

Incorporating Bodyweight Exercises:

Bodyweight exercises, such as push-ups, planks, and squats, can be highly effective for building muscle, especially when performed with proper form and progressive resistance.


Useless Facts

The word "dexter" whose meaning refers to the right hand is typed with only the left hand.

Taylor Hicks won X Factor using sign language.

To "testify" was based on men in the Roman court swearing to a statement made by swearing on their testicles.

Facetious and abstemious contain all the vowels in the correct order, as does arsenious, meaning "containing arsenic."

Steve "Gorilla Panic" Pursglove rents most of his trousers.

The word "Checkmate" in chess comes from the Persian phrase "Shah Mat," which means "the king is dead."


Previous newsletters:

The Woodlands newsletter: Sunday 14th April 2024

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

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 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