Woodlands Fitness Centre

The Woodlands newsletter: Sunday 19th May 2024

Saturday 18th May 2024

Hello,

Accelerating Ageing and Diminishing Quality of Life

In the fast-paced world of the 21st century, our lifestyle choices play a significant role in shaping our overall well-being.

Unfortunately, several common habits prevalent in modern society are contributing to accelerated ageing, early mortality, and a diminished quality of life.

From excessive TV watching and prolonged exposure to blue lights to neglecting resistance training, indulging in cigarettes and alcohol, and spending excessive time on social media – each factor plays a part in the intricate tapestry of our health.

1. Sedentary Entertainment:

The allure of binge-watching TV shows has become a ubiquitous part of our lives. Prolonged sedentary behaviour not only contributes to weight gain but is also linked to various health issues such as cardiovascular diseases and diabetes.

Physical inactivity accelerates the ageing process, leaving individuals more vulnerable to chronic conditions.

2. Blue Light Exposure:

In an era dominated by screens, the pervasive use of electronic devices exposes us to excessive blue light, disrupting our circadian rhythm. This disturbance can lead to poor sleep quality, exacerbating the ageing process and increasing the risk of various health problems, including depression and obesity.

3. Lack of Resistance Training:

The benefits of resistance training extend beyond mere physical appearance. The absence of regular strength exercises contributes to muscle loss, weakened bones, and a decline in metabolic rate, collectively hastening the ageing process. A well-rounded fitness routine that includes resistance training is essential for maintaining overall health and longevity.

4. Cigarette Smoking:

Tobacco use remains one of the leading causes of premature ageing and early mortality. The harmful chemicals in cigarettes not only accelerate the ageing of the skin but also damage internal organs, increasing the risk of cancer, heart disease, and respiratory disorders.

5. Excessive Alcohol Consumption:

While moderate alcohol consumption may have certain health benefits, excessive drinking takes a toll on the body. Chronic alcohol abuse contributes to liver damage, cardiovascular issues, and neurological impairment, all of which significantly shorten one's lifespan and compromise the quality of life.

6. Social Media Overload:

The rise of social media has revolutionised communication but has also ushered in a new set of challenges. Excessive time spent on social platforms can lead to increased stress, anxiety, and a sedentary lifestyle. The constant comparison and pressure to conform to societal standards contribute to mental health issues, further accelerating the ageing process.

In conclusion, our choices shape our destinies, and the habits ingrained in our daily lives have profound implications for our health and longevity. By recognising the detrimental impact of excessive TV consumption, blue light exposure, lack of resistance training, cigarette smoking, alcohol abuse, and social media overload, we can take proactive steps towards a healthier, more fulfilling life.

Embracing balanced lifestyles, incorporating regular exercise, and fostering meaningful connections can pave the way to a future where ageing is graceful, and life is lived to its fullest.

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 Case for Movement Pattern-Based Workout Routines

In the ever-evolving world of fitness, a paradigm shift is occurring, steering away from the traditional body part-focused workout routines. Instead, an increasing number of fitness enthusiasts and experts are advocating for a more holistic approach by designing workout routines around fundamental movement patterns.

These patterns, including horizontal push, horizontal pull, vertical push, vertical pull, quad dominant, and hip/hamstring dominant movements, offer a comprehensive way to address functional strength and mobility.

1. Holistic Development:

Designing a workout routine based on movement patterns ensures a well-rounded and holistic approach to fitness. Rather than isolating specific muscle groups, this method promotes the integration of multiple muscle groups and joints, fostering overall strength and coordination.

The body functions as a connected system, and training movement patterns reflects this interconnectedness.

2. Functional Fitness:

Movement pattern-based workouts mimic real-world activities, promoting functional fitness. Whether it's pushing a heavy door, pulling an object toward you, or squatting down to lift something from the ground, these movements closely align with daily life activities. This functional approach enhances not only muscular strength but also the ability to perform everyday tasks efficiently.

3. Injury Prevention:

By focusing on movement patterns, individuals can reduce the risk of injuries. Traditional body part-centric routines may lead to muscle imbalances and overuse injuries.

Movement pattern-based training addresses these issues by incorporating exercises that engage a variety of muscles, enhancing joint stability, and promoting a more balanced musculoskeletal system.

4. Time Efficiency:

Structured around fundamental movements, this approach often results in more time-efficient workouts.

Instead of spending separate sessions targeting different muscle groups, individuals can streamline their routines, achieving a comprehensive workout in a shorter time. This proves especially beneficial for those with busy schedules.

5. Versatility in Programming:

Movement patterns provide a versatile framework for designing workout routines. Whether you're a beginner or an advanced athlete, these patterns can be adapted and progressed to suit various fitness levels.

This versatility allows for continuous challenge and adaptation, preventing workout plateaus and keeping training interesting.

6. Increased Neuromuscular Adaptation:

Training movement patterns enhances neuromuscular adaptation, improving the communication between the nervous system and muscles. This heightened connection contributes to better coordination, agility, and proprioception – essential elements of overall fitness and athleticism.

In conclusion, the shift towards movement pattern-based workout routines represents a progressive approach to fitness. By embracing the interconnected nature of the body's movements, individuals can experience holistic development, reduce the risk of injuries, and optimise their time in the gym.

Whether you're aiming for functional fitness, injury prevention, or increased neuromuscular adaptation, designing your workout routine around movement patterns is a step towards a more comprehensive and effective fitness regimen.

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 thigh curry

Here's a simple recipe for slow cooker chicken thigh curry:

Ingredients:

6 boneless, skinless chicken thighs
1 onion, finely chopped
3 cloves garlic, minced
1 tablespoon grated ginger
1 can (14 oz) coconut milk
1 can (14 oz) diced tomatoes
2 tablespoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/2 teaspoon cayenne pepper (adjust to taste)
Salt and pepper to taste
Fresh cilantro, chopped (for garnish)
Cooked rice or naan bread (for serving)

Instructions:

1. Place the chicken thighs in the slow cooker.
2. In a bowl, mix together the onion, garlic, ginger, coconut milk, diced tomatoes, curry powder, cumin, coriander, turmeric, cayenne pepper, salt, and pepper.
3. Pour the mixture over the chicken thighs in the slow cooker, ensuring they are well 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 the chicken is cooked, shred it using two forks directly in the slow cooker.
6. Serve the chicken curry over cooked rice or with naan bread, garnished with fresh cilantro.

Enjoy your delicious slow cooker chicken thigh curry!

Exercise of the week: barbell front forward lunge

The barbell front forward lunge primarily targets the quadriceps (front thigh muscles) and glutes. It also engages the hamstrings, calves, and core muscles. Here's how to perform it:

1. Start by standing with your feet hip-width apart, holding a barbell across the front of your shoulders, resting on your collarbone. Your elbows should be up and your hands gripping the barbell.
2. Take a step forward with your right foot, ensuring you have enough space to perform the lunge.
3. Lower your body by bending both knees, until your front thigh is parallel to the ground and your back knee is hovering just above the floor. Your torso should remain upright, and your front knee should be directly above your ankle.
4. Push through your front heel and engage your quadriceps and glutes to return to the starting position.
5. Repeat the movement on the opposite side, stepping forward with your left foot.
6. Continue alternating legs for the desired number of repetitions.

Ensure that you maintain proper form throughout the exercise, such as keeping your core engaged, chest up, and not letting your front knee go past your toes.

It's also important to start with lighter weights and gradually increase as you become more comfortable and confident with the movement.

Things to consider

Prepping For Meals:

Decide your dinner in advance, instead of looking for ingredients at the given point. Chances are that, you would cook anything you that catches your eye first. Therefore, plan a healthy meal well in advance.

Adaptive Resistance and Periodisation:

As your body adapts to resistance training, it's essential to change your routine. Periodisation involves altering sets, reps, and intensity levels to keep your muscles challenged.

Cut Down Salt Intake After 7 P.M:

High sodium lead to higher water retention. And, since our metabolism begins to dip in the evening, it is advisable to cut down your salt intake after 7p.m.

Muscle Building for Women:

Muscle building is not exclusive to men; women can also benefit from resistance training. It can lead to improved strength, bone health, and a more toned physique.

Sneak in maximum veggies alongside your mains:

You can sneak them in your pastas, sandwiches, soups, stir fries, omelettes and more. Mingle your veggies with your favourite savoury treats. Eating a 1:1 ratio of grains to veggies can do wonders for your weight loss. The high-fibre veggies will help satiate you much before you over-eat the grains.

Genetic Potential and Muscle Building:

Genetics influence how your body responds to muscle-building efforts. Understanding your genetic potential can help set realistic expectations for your muscle-building journey.

Useless Facts

The eyes of a donkey are positioned so that it can see all four feet at all times.

Martha Gonzalez can pick oranges from an apple tree and make the best lemonade you’ve ever tasted.

Worcestershire sauce is essentially an Anchovy Ketchup.

Rhode Island is the only state which the hammer throw is a legal high school sport.

Mark Salt can rub two pieces of fire together and make wood.

The average lifespan of an eyelash is five months.

Previous newsletters:

The Woodlands newsletter: Sunday 5th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34616

The Woodlands newsletter: Sunday 28th April 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34615

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=34554

The Woodlands newsletter: Sunday 7th April 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34553

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