Woodlands Fitness Centre

The Woodlands newsletter: Sunday 5th May 2024

Thursday 25th April 2024

Hello,

People who lift weights and exercise are happier than people who don't

In a world filled with constant hustle and bustle, it's no secret that maintaining a healthy body is essential. Beyond the obvious physical benefits, engaging in regular weightlifting and exercise has a profound impact on one's mental well-being.

This article explores the connection between lifting weights, happiness, and the remarkable role endorphins play in enhancing our mood.

The Happiness Connection:

Countless studies have shown a strong correlation between lifting weights or engaging in regular exercise and an individual's overall happiness. It's not just about sculpting a toned physique; it's about the chemical reactions that take place within the body during and after a workout.

When you lift weights, your body releases a surge of endorphins - nature's own mood enhancers.

Endorphins: The Natural Antidepressant:

Endorphins, often referred to as the body's natural antidepressants, are neurotransmitters that act as stress relievers and mood elevators. When you engage in weightlifting or any form of exercise, these endorphins flood your system, creating a euphoric sensation commonly known as the "runner's high" or, in this case, the "lifter's high."

This natural antidepressant effect is not only immediate but can also have lasting positive impacts on your mental state.

Mood Boost and Stress Reduction:

Beyond the immediate release of endorphins, regular weightlifting and exercise contribute to an ongoing improvement in mood and stress reduction.

The physical exertion involved in lifting weights helps the body manage stress more effectively, providing an outlet for the tension and pressure that often accompany modern lifestyles.

This, in turn, leads to a more balanced and resilient mental state.

Exercise: The Best Medicine:

In the quest for happiness and mental well-being, exercise emerges as a powerful and accessible medicine. Unlike pharmaceutical interventions, which may come with side effects, exercise is a natural remedy that benefits both body and mind.

The holistic nature of lifting weights not only improves physical health but also addresses mental health concerns, making it a versatile and comprehensive approach to well-being.

In conclusion, the joy of lifting goes beyond the weights and the gym. It taps into the intricate chemistry of our bodies, unlocking a cascade of endorphins that act as a natural antidepressant. The mood-boosting and stress-reducing effects of exercise make it a potent elixir for a happier and healthier life.

As the saying goes, "Exercise is the best medicine," and in this case, it's medicine that brings not only physical strength but also a profound sense of joy and well-being. So, the next time you contemplate hitting the gym, remember that you're not just working out - you're investing in your happiness.

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 Advantage: Why Building Strength Facilitates Weight Loss

In the pursuit of weight loss, many individuals focus primarily on calorie restriction and cardio exercise, overlooking the incredible benefits that strength training and muscle building can offer.

Contrary to popular belief, building muscle not only enhances physical strength and appearance but also plays a crucial role in facilitating weight loss and maintaining a healthy metabolism.

Let's delve into why the mantra "more muscle, less problems" holds true when it comes to achieving and sustaining a healthy body composition.

First and foremost, muscle tissue is metabolically active, meaning it burns calories even at rest. Unlike fat, which is relatively inert, muscle requires energy to maintain its structure and function.

Therefore, the more muscle mass you have, the higher your resting metabolic rate (RMR) - the number of calories your body burns at rest. This means that individuals with greater muscle mass naturally burn more calories throughout the day, making it easier to create a calorie deficit and lose weight.

Furthermore, incorporating strength training into your fitness routine can lead to a phenomenon known as excess post-exercise oxygen consumption (EPOC) or the "afterburn" effect.

After a challenging weightlifting session, your body continues to burn calories at an elevated rate as it works to repair muscle tissue and replenish energy stores. This prolonged calorie burn can contribute to greater overall energy expenditure, further supporting weight loss efforts.

In addition to its metabolic benefits, building muscle also offers practical advantages when it comes to dietary habits. Unlike restrictive dieting, which often leaves individuals feeling deprived and unsatisfied, increasing muscle mass allows for greater dietary flexibility.

As muscle tissue requires ample fuel to grow and repair, individuals engaged in strength training can enjoy a higher caloric intake without compromising their weight loss goals.

This doesn't mean unlimited indulgence in unhealthy foods, but rather a balanced approach to nutrition that emphasises nutrient-dense whole foods while allowing for occasional treats.

Moreover, the physical transformation that accompanies muscle building can have a profound impact on one's self-esteem and body image. As muscle definition increases and body fat decreases, individuals often experience a boost in confidence and overall well-being.

This positive reinforcement can further motivate adherence to healthy lifestyle habits, creating a virtuous cycle of self-improvement and success.

It's important to note that building muscle does not necessarily equate to becoming bulky or overly muscular, especially for individuals who prioritise a lean and toned physique.

Strength training can be tailored to individual goals and preferences, whether that involves lifting heavy weights for maximal strength gains or incorporating bodyweight exercises for functional fitness and agility.

In conclusion, the benefits of building muscle extend far beyond aesthetics, encompassing metabolic, dietary, and psychological advantages that support sustainable weight loss and overall health.

By incorporating strength training into your fitness regimen and prioritising muscle development, you can enjoy the freedom to eat well, look great, and feel confident in your body.

So, embrace the mantra "more muscle, less problems" and discover the transformative power of strength from within.

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


Affordable Protein Sources: Unveiling the Lowest Price Options

Protein is an essential component of a balanced diet, playing a crucial role in muscle development, immune function, and overall well-being.

While some may associate high-quality protein with hefty price tags, there are indeed budget-friendly options available for those seeking to meet their protein requirements without breaking the bank.

1. Eggs:

Eggs are a nutritional powerhouse, offering a complete source of protein, essential amino acids, and various vitamins and minerals.
- Cost-effective and versatile, eggs can be prepared in numerous ways, from boiled to scrambled, providing a convenient and budget-friendly protein source.

2. Canned Tuna:

Canned tuna is not only a convenient option but also a cost-effective one. It is rich in lean protein, omega-3 fatty acids, and various micronutrients.
- Look for sales and bulk-buying options to maximise savings while maintaining a steady supply of this affordable protein.

3. Beans and Legumes:

Beans, lentils, and other legumes are excellent plant-based protein sources that are both nutritious and budget-friendly.
- Buying dried beans in bulk and preparing them at home is often more economical than purchasing canned varieties, providing a wallet-friendly alternative.

4. Greek Yogurt:

Greek yogurt is a dairy product that boasts a high protein content along with probiotics for digestive health.
- Purchasing larger containers or opting for store-brand versions can significantly reduce the cost per serving, making it a wallet-friendly choice.

5. Chicken Drumsticks or Thighs:

Chicken drumsticks and thighs are often more affordable than chicken breasts, yet they still provide a good amount of protein.
- Take advantage of sales, discounts, or purchasing in larger quantities to save on these protein-rich cuts.

6. Peanut Butter:

Peanut butter is not only a tasty spread but also a rich source of protein and healthy fats.
- Choosing store-brand or generic options can help reduce costs without compromising on nutritional benefits.

7. Cottage Cheese:

Cottage cheese is a dairy product known for its high protein content and versatility in various dishes.
- Look for sales or buy in larger containers to save money on this nutritious protein option.

8. Oats:

While not a direct protein source, oats contain a decent amount of protein and are a cost-effective base for numerous meals.
- Combine oats with milk, yogurt, or nut butter for a budget-friendly protein-packed breakfast.

In conclusion, achieving your protein intake doesn't have to be expensive. By incorporating these budget-friendly protein options into your diet, you can maintain a healthy and balanced nutritional profile without straining your wallet.

Smart shopping, bulk buying, and exploring store-brand alternatives are key strategies to make the most of your protein budget.

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


Recipe of the week: slow cooker chicken and mango curry

Here's a recipe for slow cooker chicken and mango curry:

Ingredients:

1.5 lbs (680g) boneless, skinless chicken thighs, cut into chunks
2 ripe mangos, peeled, pitted, and diced
1 onion, diced
3 cloves garlic, minced
1-inch piece of ginger, grated
1 red bell pepper, diced
1 can (14 oz) coconut milk
2 tablespoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon paprika
Salt and pepper to taste
2 tablespoons chopped fresh cilantro (optional, for garnish)
Cooked rice or naan bread, for serving

Instructions:
1. In the slow cooker, combine the chicken, diced mango, onion, garlic, ginger, and red bell pepper.
2. In a separate bowl, mix together the coconut milk, curry powder, cumin, coriander, turmeric, paprika, salt, and pepper until well combined.
3. Pour the coconut milk mixture over the chicken and mango in the slow cooker, ensuring everything is evenly coated.
4. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, until the chicken is cooked through and tender.
5. Once cooked, taste and adjust seasoning if necessary.
6. Serve the curry hot over cooked rice or with naan bread.
7. Garnish with chopped fresh cilantro, if desired, before serving.

Enjoy your delicious slow cooker chicken and mango curry!


Exercise of the week: Cable front squats with a narrow cable attachment

Cable front squats with a narrow cable attachment offer several advantages:

1. Constant tension:

Unlike traditional front squats with a barbell, the cable provides continuous tension throughout the movement, which can enhance muscle engagement and endurance.

2. Core activation:

Balancing the cable in front of your body requires significant core stabilization, making it a great exercise for strengthening your core muscles.

3. Improved form:

The cable's resistance encourages proper form, as it discourages leaning forward or rounding the back, promoting better squat mechanics.

To perform a cable front squat with a narrow cable attachment:

1. Setup: Attach a narrow cable handle to the low pulley of a cable machine. Stand facing away from the machine with your feet shoulder-width apart.

2. Grasp the handle: Reach back and grab the handle with an overhand grip, bringing it up to chest level. Keep your elbows high and your chest up.

3. Squat: Initiate the squat by bending your knees and hips, lowering your body down while keeping your torso upright. Aim to lower until your thighs are parallel to the ground or slightly below, ensuring your knees track over your toes.

4. Drive up: Push through your heels to return to the starting position, keeping tension on the cable throughout the movement.

5. Repeat: Perform the desired number of repetitions with controlled movements, focusing on maintaining proper form and tension on the cable.

Remember to start with a lighter weight to get accustomed to the movement and gradually increase the resistance as you become more comfortable and confident with the exercise.


Things to consider

Make Your Own Healthy Vegetable Juices:

Healthy fresh veggies are a key to weight loss. To make the most of these nutritional wonders you can juice them too. Homemade karela juice, bottle gourd juice helps toning the belly. However, just like fruits, many of its fibres may get lost in juicing. Best ways to have vegetables are by steaming or boiling.
The Role of Hormones in Muscle Building:

Hormones like testosterone and growth hormone play a crucial role in muscle growth. Strategies to naturally boost these hormones include adequate sleep, a balanced diet, and heavy lifting.

Maintain portion control:

Eat everything but in smaller portions. Be smart with what you eat too. Increase the portion size of the nutritious food on your plate like vegetables or dal, and cut your dessert by half.

Managing Soreness and Recovery:

Delayed onset muscle soreness (DOMS) is common after intense workouts. Active recovery, like light exercise and stretching, can alleviate soreness and promote muscle repair.

Have smaller size of plates and glasses:

Larger plates give you the illusion that you haven't eaten enough, even if you are already full. Have smaller plates and eat accordingly. Similarly, smaller glasses would amount to lesser number of liquid calories.

Training Frequency and Split Routines:

Consider your training frequency and split routines. Some people benefit from full-body workouts multiple times a week, while others prefer split routines that target different muscle groups on separate days.


Useless Facts

The giant squid has the largest eyes in the world.

The easiest way to determine Rich "I've got an air fryer" Joskowski's age is to cut him in half and count the rings.

Giraffes have no vocal cords.

The pupils of a goat's eyes are square.

Sarah "Oh, Jezza, you're so fine, You're so fine, you blow my mind" Walker can delete the Recycling Bin.

Van Gogh only sold one painting when he was alive.


Previous newsletters:

The Woodlands newsletter: Sunday 28th April 2024

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



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 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 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