Woodlands Fitness Centre

The Woodlands newsletter: Sunday 2nd June 2024

Sunday 2nd June 2024

Hello,

In our previous newsletter….

The Woodlands newsletter: Sunday 26th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34827

….we outlined some of our plans for next door. I have posted images of the incoming equipment on our Facebook and Instagram social media pages.

We are keeping a few surprises back for when we occupy Unit 25. The goal is to have at least 2 of each machine type ie 2 x leg extensions, 2 x leg curls, 2 x lat pulldowns (we will actually have 3!) etc. They won’t be identical machines. We will have variations of the same machine to give your training more variety. We have confirmed at least 2 of most machine types already.

I’m actively looking for a pullover machine and a belt squat machine. If you’re not sure what these are, they are definitely worth a Google.

The MyStore self-storage units in Unit 25 are being emptied by 30th June 2024. Many of the new machines are arriving early-mid July 2024.

Aside from minor cosmetic work, we don’t envisage having to do much work to Unit 25. We will be painting the walls. Most of the walls will be partly covered in aluminium treadplate.

Right, let’s get back to the usual health and fitness related articles…

The Power of Short Workouts

In the world of fitness, there exists a group of dedicated individuals who make their way to the gym even when motivation is lacking.

These are the champions of the "something is always better than nothing" philosophy, embracing the idea that a shorter workout is far superior to skipping the gym entirely.

Life is filled with busy schedules, demanding jobs, and unforeseen challenges, making it difficult to maintain unwavering enthusiasm for every workout. However, those who drag themselves to the gym on days when the couch seems more inviting understand the transformative power of consistency.

The key to success for these gym-goers lies in the recognition that perfection is not the goal. Instead, it's about making an effort, no matter how small, to prioritise physical activity.

A 20-minute workout might not feel as impressive as an hour-long session, but it contributes to maintaining a routine, building habits, and keeping fitness goals within reach.

Shorter workouts also serve as a pragmatic solution to combat the all-or-nothing mindset. Rather than succumbing to the temptation of skipping the gym entirely, individuals opting for brief exercise sessions acknowledge that doing something, even if it's condensed, is a step in the right direction.

It's a realistic approach that aligns with the ebb and flow of life's demands.

Moreover, the psychological benefits of these shorter sessions are significant. A quick workout can provide a sense of accomplishment, boost mood, and help clear the mind, proving that the benefits of exercise extend beyond physical well-being. It becomes a tool for stress relief and a means of maintaining mental resilience.

For those who find themselves dragging their feet on the way to the gym, it's essential to redefine success. Success isn't solely measured by the duration of a workout but by the consistency and effort put forth.

Shorter sessions can be just as effective in improving cardiovascular health, building strength, and maintaining overall fitness levels.

In conclusion, the warriors of the short workout understand that life is a marathon, not a sprint. By prioritising consistency over perfection, they navigate the gym on days when motivation wanes, embracing the belief that something is always better than nothing.

It's a mindset that not only keeps fitness goals within reach but also fosters a sustainable and balanced approach to health and well-being.

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

You Can Achieve A lot in 3 Months

Achieve your goals through consistent resistance training.

Embarking on a journey of consistent resistance training, combined with a calorie deficit, can yield remarkable results in just three months. The commitment to working out 2-3 times a week not only transforms the physique but also nurtures a positive mindset.

The key lies not just in the physical changes but in the realization that sticking to a gym routine is a decision seldom regretted.

1. Sculpting a Stronger Physique:

Consistent resistance training stimulates muscle growth and strength. Within three months, you can witness noticeable changes in muscle definition, improved posture, and increased overall strength. Compound exercises like squats, deadlifts, and bench presses engage multiple muscle groups, contributing to a balanced and sculpted physique.

2. Fat Loss and Calorie Deficit:

Pairing resistance training with a calorie deficit accelerates fat loss. As you engage in regular workouts, your body becomes more efficient at burning calories, and when combined with a controlled calorie intake, this synergy leads to a reduction in body fat. The result is a leaner, more toned appearance.

3. Boosted Metabolism:

Resistance training not only burns calories during the workout but also elevates your metabolism post-exercise. This increased metabolic rate means your body continues to burn calories even at rest. Over three months, this can contribute significantly to weight management and overall energy expenditure.

4. Enhanced Mental Well-being:

The benefits extend beyond the physical realm. Regular exercise releases endorphins, the body's natural mood lifters, leading to reduced stress and anxiety. Committing to a consistent gym routine fosters discipline and resilience, positively impacting mental well-being.

5. Improved Sleep Quality:

Exercise has a profound impact on sleep quality. With consistent resistance training, you may find that falling asleep becomes easier, and the quality of your sleep improves. Adequate rest is crucial for recovery and muscle growth.

The Regret of Abandoning a Routine:

Many individuals who abandon their gym routines later express regret when they realise the transformative potential they forfeited. The goals achievable in a relatively short time frame, such as enhanced physical fitness, increased energy levels, and improved mental health, become evident when one remains committed.

The Transformation Beyond Physical Appearance:

Beyond the physical changes, sticking to a gym routine instills a sense of accomplishment, boosts confidence, and fosters a positive self-image. The journey becomes a testament to one's dedication and resilience, shaping not just the body but the mind as well.

In conclusion, the decision to consistently engage in resistance training 2-3 times a week with a calorie deficit has the power to redefine both your body and mindset within a mere three months.

The regret that often accompanies giving up stems from the realisation of the incredible goals that could have been achieved with persistence. So, let the gym become not just a destination for workouts but a transformative space where goals are realised and regret becomes a stranger.

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

Understanding Cortisol Levels and Effective Ways to Lower Them

Cortisol is a steroid hormone produced by the adrenal glands in response to stress. While it plays a crucial role in various bodily functions, chronic elevated cortisol levels can lead to health issues. Managing and reducing cortisol levels is essential for overall well-being. Here, we explore the significance of cortisol and practical ways to lower it.

The Role of Cortisol:

Cortisol, often referred to as the "stress hormone," influences metabolism, immune response, and blood pressure. In acute situations, cortisol helps the body respond to stress by increasing energy levels and alertness. However, prolonged elevation can contribute to conditions like anxiety, depression, weight gain, and sleep disturbances.

Effective Strategies to Lower Cortisol:

1. Regular Exercise:

Engaging in regular physical activity helps regulate cortisol levels. Aerobic exercises, such as walking, jogging, or cycling, have been shown to reduce stress and lower cortisol production.

2. Adequate Sleep:

Quality sleep is crucial for cortisol regulation. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can promote better sleep, thereby reducing cortisol levels.

3. Stress Management Techniques:
Incorporating stress-reducing practices like meditation, deep breathing exercises, and yoga can positively impact cortisol levels. These activities promote a state of relaxation, counteracting the effects of chronic stress.

4. Balanced Nutrition:

A well-balanced diet, rich in whole foods, can help regulate cortisol levels. Consuming a variety of nutrient-dense foods, including fruits, vegetables, and whole grains, supports overall health and contributes to stress management.

5. Limiting Caffeine Intake:

While moderate caffeine consumption is generally safe, excessive intake can lead to increased cortisol levels. Be mindful of your caffeine intake, especially in the afternoon and evening.

6. Social Support:

Maintaining strong social connections and seeking support from friends, family, or a support network can positively impact mental well-being, reducing stress and cortisol levels.

7. Hydration:

Dehydration can contribute to stress on the body, leading to increased cortisol production. Staying adequately hydrated supports overall health and helps manage stress.

8. Adaptogenic Herbs:

Certain herbs, like ashwagandha and rhodiola, are considered adaptogens that may help the body adapt to stress and regulate cortisol levels. Consult with a healthcare professional before incorporating these supplements.

In conclusion, understanding cortisol's role in the body and adopting lifestyle changes to manage stress effectively are crucial for maintaining optimal health.

By incorporating regular exercise, prioritising sleep, practicing stress reduction techniques, and making mindful dietary choices, individuals can take proactive steps to lower cortisol levels and promote overall well-being.

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

Recipe of the week: Protein-rich slow cooker recipe honey sesame chicken

Ingredients:

2 lbs boneless, skinless chicken breast
2 cloves garlic, minced
120ml honey
120ml low-sodium soy sauce
60ml tomato puree (or ketchup)
30ml extra-virgin olive oil
1 small onion, chopped
1 tbsp ginger, grated
1/4 tsp red pepper flakes
80ml water
3 tsp arrowroot flour
3 tbsp sesame seeds

Directions:

1. Combine the onion, garlic, honey, soy sauce, tomato puree, oil, ginger, and red pepper flakes.
2. Cut the chicken into slices and place them into the crock pot.
3. Cover the chicken with the honey mixture and cook everything on low for three to four hours.
4. For the last 30 minutes, remove the chicken from the crock-pot, leaving the sauce remnants.
5. Dissolve the arrowroot flour in water and pour it into the crock pot, combine this with the sauce that’s already in the crock pot.
6. Cook this on high for about 10 minutes or until the sauce has thickened.
7. Once the sauce has thickened, return the chicken to the pot and stir until serving.
8. Top the chicken off with sesame seeds.

Enjoy your meal!

Exercise of the week: Dumbbell Leaning Forward Step Ups

Stand upright with your feet shoulder-width apart and hold two dumbbells by your sides.

Place one leg on the top of the step.

Exhale as you stand by bending with your front leg.

Inhale as you returning to the starting position.
Lower yourself until the dumbbells touch the step and your front thigh is parallel to the floor.
This is one rep.

After all reps are completed, switch sides and repeat the movement.

10 reps prescribed means you should perform 10 reps on each side (20 total).

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

Things to consider

Watch your salad:

Trust us when we say this, your salad can also be fattening. Salad dressings like mayonnaise, white sauce and Italian dressings have high fat content. Be mindful of the toppings as well. Too much of cheese and bacon may also defeat the purpose.

Bodyweight to Weighted Progression:

As your strength improves, consider progressing from bodyweight exercises to weighted resistance. This transition can further challenge your muscles and promote growth.

Put your cutlery to the task:

Put your cutlery down between bites, savour the taste. As you savour the taste and take your own sweet time to finish your food, you avoid eating into many calories in the process.

Dips and spread:

Don't go for fatty mayonnaise or barbeque and cheesy spreads. Opt for low-fat mayo, mustard and hummus instead.

Nutrient Timing for Muscle Recovery:

Consuming protein and carbohydrates before and after your workouts can improve muscle recovery and replenish glycogen stores.

The Importance of Consistency in Muscle Building:

Consistency in training, nutrition, and recovery is vital for muscle building. It's the cumulative effect of ongoing effort that leads to significant results.

Useless Facts

Tehran is the most expensive city on earth.

Jack Pickford runs Windows Vista on his Etch-a-Sketch.

The sweat drops drawn in cartoon comic strips are called pleuts.

Babies are most likely to be born on Tuesdays.

You know Sue Highley is not okay if she doesn’t immediately tuck into her Sonic the Hedgehog limited edition curry.

The HyperMart outside of Garland Texas has 58 check-outs.

Steve Pursglove buys dolphin unsafe tuna. For some reason Steve absolutely hates dolphins.

Previous newsletters:

The Woodlands newsletter: Sunday 26th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34827

The Woodlands newsletter: Sunday 19th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34721

The Woodlands newsletter: Sunday 12th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34706

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 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 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