Woodlands Fitness Centre

The Woodlands newsletter: Sunday 28th April 2024

Thursday 25th April 2024

Hello,

You Have to Treat Your Health and Fitness as Non-Negotiable

How can you prioritise self-care for the sake of family well-being?

In our daily lives, there are certain tasks and responsibilities that we consider non-negotiable—activities that we do without question or hesitation because we recognise their importance and impact on our well-being.

Whether it's brushing our teeth, going to work, or caring for our children, these tasks are integral to our daily routine and essential for maintaining our health, happiness, and productivity.

Yet, when it comes to our own health and fitness, many of us struggle to prioritise self-care in the same way, treating it as an optional or discretionary activity rather than a non-negotiable aspect of our daily lives.

You probably don't need motivation to brush your teeth, go to work, or take care of your kids every day. These tasks are ingrained in our daily routine and are considered non-negotiable because we understand their importance and impact on our overall well-being.

Just as we prioritise these essential tasks without question, so too should we treat our health and fitness routine as non-negotiable.

Treat your health and fitness routine the same way. Quit making it optional. Just as we prioritise our dental hygiene, professional responsibilities, and familial obligations, we should prioritise our own health and fitness without question or hesitation. After all, our physical and mental well-being are the foundation upon which everything else in our lives is built, and neglecting them can have far-reaching consequences for ourselves and our loved ones.

It's just another way we take care of ourselves, so in turn, we can take care of our family. By prioritising our health and fitness, we are not only investing in our own well-being but also setting an example for our loved ones and creating a positive ripple effect that extends to our family, friends, and community.

When we prioritise self-care, we are better equipped to show up as our best selves in every aspect of our lives, whether it's at work, at home, or in our relationships.

So, how can we treat our health and fitness routine as non-negotiable and prioritise self-care in our daily lives? Here are a few practical tips:

1. Schedule It: Just as you would schedule important meetings or appointments, block out time in your calendar for exercise and self-care activities. Treat these appointments with the same level of importance and commitment as you would any other obligation.

2. Make It Routine: Incorporate health and fitness into your daily routine by establishing consistent habits and rituals. Whether it's going for a walk during your lunch break, hitting the gym before or after work, or practicing mindfulness and relaxation techniques before bed, find what works for you and stick to it.

3. Set Realistic Goals: Instead of focusing on perfection or drastic changes, set realistic, achievable goals that align with your values and priorities. Break larger goals down into smaller, manageable steps, and celebrate your progress along the way.

4. Find Accountability: Surround yourself with a supportive community of friends, family, or like-minded individuals who can help hold you accountable and keep you motivated on your health and fitness journey.

In conclusion, treating our health and fitness as non-negotiable is essential for maintaining our overall well-being and supporting the well-being of our family.

By prioritising self-care and making health and fitness a non-negotiable aspect of our daily lives, we can show up as our best selves, both for ourselves and for those we care about most. So, quit making it optional, and start prioritising your health and fitness today.

Your future self — and your family — will thank you for it.

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 Muscle-Building Mindset: Transform Your Body and Break Free from the Weight Loss Rat Race

In the pursuit of health and fitness, many individuals find themselves trapped in the never-ending cycle of weight loss. Fuelled by the desire to shed pounds, they often resort to endless hours of cardio, restrictive diets, and constant calorie counting.

However, there's a more effective and sustainable approach to achieving your fitness goals: focusing on building muscle rather than fixating on losing weight.

In this article, we'll explore why prioritising muscle growth can lead to greater success in improving your physique, enhancing your metabolism, and enjoying a more satisfying and sustainable approach to nutrition.

The Muscle-Building Advantage: When it comes to transforming your body and achieving your fitness goals, building muscle offers numerous advantages over simply focusing on losing weight.

Unlike cardio-focused workouts that primarily burn calories during exercise, strength training - such as lifting weights - helps to increase lean muscle mass, which in turn boosts your metabolism and enhances fat loss both during and after your workouts.

By prioritising muscle growth, you not only improve your physique but also set yourself up for long-term success in maintaining a healthy weight and body composition.

The Metabolic Edge: One of the key benefits of building muscle is its impact on metabolism. Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain itself.

By increasing your muscle mass through strength training, you effectively raise your basal metabolic rate - the number of calories your body burns at rest - leading to greater overall energy expenditure and improved fat loss.

Additionally, muscle tissue is more compact and dense than fat tissue, giving your body a leaner and more sculpted appearance even at the same weight.

The Protein Priority: Alongside strength training, nutrition plays a crucial role in supporting muscle growth and recovery. Protein, in particular, is essential for building and repairing muscle tissue, making it a cornerstone of any muscle-building diet.

By prioritising protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, and tofu, you provide your body with the building blocks it needs to repair and rebuild muscle fibres, leading to greater gains in strength and muscle mass.

The Freedom of Eating More: One of the most liberating aspects of focusing on building muscle is the freedom to eat more without guilt or restriction. Unlike traditional weight loss approaches that often involve severe calorie restriction and deprivation, a muscle-building mindset emphasises fuelling your body with an abundance of nutrient-dense foods to support your training and recovery needs.

By prioritising protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables, you can enjoy a more satisfying and sustainable approach to nutrition that fuels your workouts and promotes muscle growth.

Breaking Free from the Rat Race: By shifting your focus from weight loss to muscle building, you break free from the endless cycle of calorie counting, restrictive diets, and constant cardio that often characterises the pursuit of a smaller number on the scale.

Instead, you embrace a more empowering and sustainable approach to fitness that prioritises strength, health, and overall well-being. With strength training as your foundation and a balanced, protein-rich diet to support your efforts, you can transform your body, boost your metabolism, and achieve lasting success in reaching your fitness goals.

In conclusion, if you're tired of spinning your wheels in the weight loss rat race, it's time to shift your focus to building muscle.

By prioritising strength training, fuelling your body with protein-rich foods, and embracing a more balanced and sustainable approach to nutrition, you can achieve greater success in transforming your physique, boosting your metabolism, and enjoying a healthier and more fulfilling lifestyle.

So break free from the cycle of weight loss and embrace the muscle-building mindset - your body will thank you for it.

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


Rethinking Hypertension: The Role of Refined Carbs in Blood Pressure Regulation

High blood pressure, or hypertension, is a pervasive health issue that affects millions of people worldwide. While salt has long been vilified as the primary culprit behind elevated blood pressure, emerging research suggests that refined carbohydrates may play a more significant role than previously recognised.

By understanding the complex interplay between diet, insulin, and blood pressure regulation, we can empower ourselves to take control of our health and reverse the cycle of hypertension.

You don't have high blood pressure, you just eat too many refined carbs. It's a bold statement, but one that is supported by mounting evidence linking the consumption of refined carbohydrates—such as white bread, sugary snacks, and processed foods—to elevated blood pressure levels.

Unlike complex carbohydrates found in whole grains, fruits, and vegetables, refined carbs are rapidly digested and absorbed by the body, leading to sharp spikes in blood sugar and insulin levels.

Cut the carbs, drop the high insulin, & stop retaining sodium & water. When we consume refined carbohydrates, our bodies release large amounts of insulin—a hormone that helps regulate blood sugar levels.

However, chronically elevated insulin levels can lead to insulin resistance, a condition in which our cells become less responsive to insulin's effects. As a result, our bodies produce even more insulin to compensate, leading to a cascade of metabolic changes that can impact blood pressure regulation.

Voilà, you're hypertensive no more. By reducing our intake of refined carbohydrates and stabilising our blood sugar and insulin levels, we can effectively lower our risk of hypertension and improve overall cardiovascular health.

Studies have shown that adopting a low-carb diet or focusing on whole, unprocessed foods can lead to significant reductions in blood pressure levels, even among individuals with pre-existing hypertension.

Don't blame salt for what the sugar did. While salt has long been demonised as a major contributor to hypertension, recent research suggests that the real culprit may lie in our consumption of refined carbohydrates.

By shifting our focus away from salt and towards reducing our intake of processed foods and sugary snacks, we can address the root causes of hypertension and take proactive steps towards better health.

In conclusion, high blood pressure is a complex condition with multiple contributing factors, including diet, genetics, and lifestyle. While salt has traditionally been singled out as the primary culprit, emerging research suggests that refined carbohydrates may play a more significant role than previously recognised.

By cutting back on refined carbs, stabilising blood sugar and insulin levels, and adopting a whole-foods-based diet, we can effectively lower our risk of hypertension and improve overall cardiovascular health.

So, don't blame salt for what the sugar did—take control of your health and make informed choices that support your well-being for years to come.

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


Recipe of the week: chicken thigh burgers

Ingredients:

4 boneless, skinless chicken thighs
Salt and pepper to taste
1 tablespoon olive oil
4 burger buns
4 slices of cheese (optional)
Lettuce leaves
Sliced tomatoes
Sliced red onions
Pickles (optional)
Your favourite burger condiments (ketchup, mustard, mayo, etc.)

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. Season the chicken thighs with salt and pepper on both sides.
3. Drizzle olive oil over the chicken thighs.
4. Place the chicken thighs on the grill and cook for about 5-6 minutes on each side, or until they are cooked through and have nice grill marks.
5. If using cheese, place a slice on each chicken thigh during the last minute of grilling and allow it to melt.
6. While the chicken is grilling, lightly toast the burger buns on the grill or in a toaster.
7. Assemble the burgers by placing lettuce leaves, sliced tomatoes, and red onions on the bottom half of each burger bun.
8. Place the grilled chicken thighs on top of the vegetables.
9. Add pickles if desired.
10. Spread your favorite condiments on the top half of the burger buns.
11. Place the top half of the burger bun on top of the chicken to complete the burger.

Serve immediately and enjoy your delicious chicken thigh burger!


Exercise of the week: The kettlebell sumo deadlift

The kettlebell sumo deadlift primarily targets the muscles in the lower body, including the glutes, hamstrings, quadriceps, and adductors. It also engages the core muscles, such as the abdominals and lower back, as well as the grip and forearm muscles.

To perform the kettlebell sumo deadlift, follow these steps:

1. Stand with your feet wider than shoulder-width apart, toes pointed slightly outward. Place a kettlebell on the floor between your feet.
2. Hinge at the hips and bend your knees, keeping your back straight and chest lifted. Reach down and grab the kettlebell handle with both hands, using an overhand grip.
3. Brace your core and engage your glutes.
4. Keeping your chest lifted and back straight, drive through your heels and stand up, lifting the kettlebell off the floor. As you lift, focus on pushing your hips forward and squeesing your glutes at the top of the movement.
5. Pause briefly at the top, then lower the kettlebell back down to the starting position, maintaining control and keeping your back straight.
6. Repeat for the desired number of repetitions.

Key tips for proper form:
Keep your spine in a neutral position throughout the movement, avoiding rounding or arching of the back.
Focus on driving through your heels to activate the muscles in your lower body.
Keep your shoulders pulled back and down, away from your ears.
Engage your core muscles to stabilise your spine and maintain proper alignment.
Avoid excessive leaning forward or backward as you lift the kettlebell.
Start with a lighter kettlebell to ensure proper form and gradually increase the weight as your strength and technique improve.

As always, it's important to warm up properly before performing any exercise and ask us for help if you have any underlying health conditions or concerns. They can provide personalised guidance and ensure the exercise is suitable for your specific needs and abilities.


Things to consider

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.

Stay Away From Trans-Fats:

Trans-fats are a type of unsaturated fat found in junk foods like pizzas, fries and burgers. These trans-fats take long to break down and lead to immense weight gain.







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.

Don't Skip Breakfast:

Breakfast literally means 'breaking' the 'fast'. It is the first meal you have after your eight hour sleep; hence, it plays a huge role in your metabolic rate. Skipping the breakfast, may indulge you to binge more later in the day. Make sure your breakfast is rich in protein and fibres, so that you are well satiated until the lunch.

Have Meals At Shorter Intervals:

Try and reduce the intervals between each major meal, and try to have 6-7 short meals every day. Observing long gaps between the meals can drop your blood sugar, which could also slow down the metabolism.

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 first episode of "Joanie Loves Chachi" was the highest rated American program in the history of Korean television, a country where "Chachi" translates to "penis".

Rubber bands last longer when refrigerated.

Dan Flint Loves Chachi

The national anthem of Greece has 158 verses. No one in Greece has memorised all 158 verses.

Pete Spencer counted to infinity. Twice.

Two-thirds of the world's eggplant is grown in New Jersey.

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


Previous newsletters:

The Woodlands newsletter: Sunday 21st April 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34555

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 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