Woodlands Fitness Centre

The Woodlands newsletter: Sunday 9th June 2024

Sunday 9th June 2024

Hello,

The Lifelong Benefits of Daily Exercise

As we journey through life, we inevitably encounter the passage of time, marked by the gradual changes and transformations that come with age.

Yet, amidst the inevitable challenges and transitions of ageing, one constant remains: the profound impact of daily exercise on both our physical and mental well-being.

Indeed, the older we get, the more we come to realise that daily exercise is not just about maintaining physical health—it's equally essential for nurturing our mental and emotional resilience, providing a powerful antidote to the stresses and strains of modern life.

In today's fast-paced, technology-driven world, the importance of daily exercise cannot be overstated. Beyond the physical benefits of improving cardiovascular health, increasing muscle strength, and enhancing flexibility and mobility, regular physical activity plays a vital role in supporting our mental and emotional well-being. Here's how:

1. Stress Relief:

Daily exercise offers a natural outlet for stress relief, helping to reduce levels of cortisol—a hormone associated with stress—and release endorphins—feel-good chemicals that promote a sense of well-being and relaxation.

Whether it's a brisk walk in nature or an energising workout at the gym, physical activity provides a much-needed respite from the demands and pressures of daily life, allowing us to recharge and rejuvenate both body and mind.

2. Mood Enhancement:

Exercise has been shown to have powerful mood-enhancing effects, helping to alleviate symptoms of depression, anxiety, and mood disorders. The release of endorphins during physical activity can lift our spirits, boost our mood, and promote a sense of happiness and contentment.

Additionally, regular exercise can improve sleep quality, increase energy levels, and enhance overall feelings of well-being, leading to greater resilience in the face of life's challenges.

3. Cognitive Function:

Daily exercise is not just beneficial for our bodies—it's also essential for maintaining optimal brain health and cognitive function as we age.

Research has shown that physical activity stimulates the growth of new brain cells, enhances neural connections, and improves cognitive performance, including memory, attention, and executive function.

By incorporating regular exercise into our daily routine, we can protect against age-related cognitive decline and reduce the risk of neurodegenerative diseases such as Alzheimer's and dementia.

4. Stress Management:

In today's fast-paced world, stress has become a ubiquitous presence, affecting our physical health, mental well-being, and overall quality of life.

Daily exercise offers a powerful antidote to stress, providing a natural outlet for tension and anxiety and promoting relaxation and resilience in the face of life's challenges.

Whether it's a vigorous workout at the gym, a leisurely stroll in nature, or a rejuvenating yoga session, physical activity helps to reduce levels of stress hormones such as cortisol and release feel-good chemicals such as endorphins, leading to a greater sense of calm, clarity, and emotional balance.

In conclusion, the older we get, the more we come to appreciate the profound impact of daily exercise on both our physical and mental well-being.

Beyond the physical benefits of improving cardiovascular health, increasing muscle strength, and enhancing flexibility and mobility, regular physical activity plays a vital role in supporting our mental and emotional resilience, providing a powerful antidote to the stresses and strains of modern life.

By prioritising daily exercise as an integral part of our self-care routine, we can cultivate a healthier, happier, and more fulfilling life, one step—and one workout—at a time.

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

Mastering Tempo: Unlocking the Power of Controlled Movement in Training

In the realm of fitness and strength training, tempo refers to the speed at which you perform each phase of an exercise.

While many focus solely on the number of repetitions and sets, paying attention to tempo can significantly impact muscle growth, strength gains, and overall workout effectiveness.

Understanding the importance of tempo and incorporating various tempos into your training regimen can lead to more significant results and improved performance. Let's explore the significance of tempo in training and the benefits of different tempos:

The Importance of Tempo in Training:

1. Muscle Activation and Time Under Tension (TUT):

Tempo dictates the duration of each repetition and influences the time under tension (TUT) placed on the muscles. By controlling the speed of movement, you can increase TUT, leading to greater muscle activation, metabolic stress, and ultimately, muscle growth.

2. Mind-Muscle Connection:

Slowing down the tempo allows for better mind-muscle connection, where you can focus on consciously contracting and engaging the target muscles throughout each phase of the exercise. This enhances muscle recruitment and ensures proper form and technique.

3. Injury Prevention:

Performing exercises with proper tempo and control reduces the risk of injury by minimising momentum and preventing jerky or erratic movements. Tempo training encourages smoother, more controlled movement patterns, promoting joint stability and muscle coordination.

4. Strength and Power Development:

Different tempos target different muscle fibres and energy systems, contributing to strength and power development.

By manipulating tempo, you can emphasise specific aspects of strength, such as eccentric or concentric strength, and improve explosive power output.

Different Tempos and Their Benefits:

1. Eccentric Emphasis (4:1:1):

This tempo emphasises the eccentric (lowering) phase of the movement, typically performed at a slow pace (e.g., 4 seconds). Eccentric training promotes muscle hypertrophy, enhances muscle damage for growth stimulus, and improves eccentric strength and control.

2. Concentric Emphasis (1:4:1):

With a focus on the concentric (lifting) phase of the movement, this tempo involves explosive lifting (e.g., 1 second) followed by a slower eccentric phase (e.g., 4 seconds). Concentric emphasis enhances power production, accelerates muscle fibre recruitment, and improves explosiveness.

3. Isometric Holds (3:0:3):

Isometric tempos involve holding a static position at the midpoint of the movement (e.g., 3 seconds) before transitioning to the next phase. Isometric holds increase time under tension, improve muscle endurance and stability, and enhance joint integrity and proprioception.

4. Controlled Tempo (2:2:2):

This balanced tempo involves equal durations for the concentric, isometric, and eccentric phases of the movement (e.g., 2 seconds each). Controlled tempo training improves muscle control, enhances coordination and proprioception, and promotes overall movement quality.

Integrating Tempo Training into Your Workouts:

1. Select Appropriate Exercises:

Choose compound and isolation exercises that allow for controlled tempo variations, such as squats, deadlifts, bench presses, rows, and curls.

2. Adjust Load Accordingly:

Modify the weight lifted based on the tempo used. Slower tempos may require lighter loads to maintain proper form and control.

3. Experiment with Different Tempos:

Incorporate various tempos into your workouts, alternating between eccentric, concentric, and isometric emphasis to target different muscle fibres and energy systems.

4. Track Progress and Adjust:

Monitor your performance and track improvements over time. Adjust tempo, load, and volume as needed to continue progressing and challenging your muscles.

In conclusion, understanding the importance of tempo and incorporating different tempos into your training regimen can elevate your workouts and maximise results.

Whether your goal is muscle hypertrophy, strength gains, or improved performance, manipulating tempo allows for targeted muscle activation, enhanced mind-muscle connection, and reduced injury risk. Experiment with different tempos, embrace the challenge of controlled movement, and reap the rewards of tempo training in your fitness journey.

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

Crafting Nutrient-Rich Milkshakes

Milkshakes are not only a delightful treat but can also serve as a nutritious source of protein without relying on commercial protein powders.

By incorporating natural, whole-food ingredients, you can create high-protein milkshakes that are not only delicious but also wholesome.

1. Greek Yogurt Base:

Start your protein-packed milkshake with a generous serving of Greek yogurt. Greek yogurt is rich in protein, creamy in texture, and provides a tangy flavor that enhances the overall taste of the shake. This dairy product also contains probiotics, promoting gut health.

2. Nut Butter Boost:

Introduce healthy fats and additional protein by incorporating nut butters such as almond, peanut, or cashew butter. These nut butters not only enhance the shake's creaminess but also contribute essential nutrients like monounsaturated fats and vitamins.

3. Milk Variety:

Choose your preferred milk, whether it's dairy or plant-based. Cow's milk, almond milk, soy milk, or oat milk can be excellent choices. Each type offers a unique flavor profile and nutritional benefits. Opt for unsweetened varieties to control added sugars in your shake.

4. Eggcellent Protein:

For an extra protein kick, consider adding a raw egg to your milkshake. Make sure to use pasteurised eggs to minimise the risk of foodborne illnesses. Eggs are a natural source of high-quality protein and essential amino acids.

5. Quinoa Power:

Cooked quinoa is a surprising yet effective ingredient to increase the protein content of your milkshake. Blend it into your concoction for a subtle nutty flavor and a boost of plant-based protein and dietary fiber.

6. Cottage Cheese Creaminess:

Cottage cheese is another dairy product that can elevate the protein content of your milkshake. Its mild flavor blends well with various ingredients, adding creaminess and a protein boost.

7. Chia Seeds for Texture:

Chia seeds not only contribute to the shake's texture but also pack a nutritional punch. These tiny seeds are rich in omega-3 fatty acids, fibre, and protein, making them a great addition for both health and texture enhancement.

8. Cocoa and Vanilla Flavouring:

Enhance the taste of your protein-rich milkshake with natural flavourings like cocoa powder or vanilla extract. These ingredients add depth and richness without relying on artificial sweeteners.

In conclusion, creating high-protein milkshakes without using protein powder is not only feasible but also allows you to enjoy a variety of natural flavours and textures.

Experiment with different combinations of ingredients to find the perfect balance that suits your taste buds and nutritional preferences.

With a bit of creativity, you can turn your milkshake into a wholesome, protein-packed delight.

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

Recipe of the week: Protein ice cream

Here's a simple recipe for protein ice cream using whey powder, xanthan gum, and lots of ice:

Ingredients:

2 scoops of whey protein powder (Flavour of your choice)
1/4 teaspoon xanthan gum (this helps with texture)
2 cups of ice cubes
1/2 cup of unsweetened almond milk (or any milk of your choice)
1-2 tablespoons of your preferred sweetener (e.g., honey, maple syrup, stevia, or sugar-free syrup)
1/2 teaspoon vanilla extract (optional)

Instructions:

1. Place the whey protein powder and xanthan gum in a blender.

2. Add the ice cubes, almond milk, sweetener, and vanilla extract (if using) to the blender.

3. Blend all the ingredients on high speed until you achieve a smooth, creamy consistency. This may take a couple of minutes, and you may need to stop and scrape down the sides of the blender to ensure everything is well mixed.

4. Taste the mixture and adjust the sweetness if needed by adding more sweetener.

5. Once the mixture is smooth and creamy, it's ready to serve. You can enjoy it immediately for a soft-serve consistency or transfer it to an airtight container and freeze it for a firmer texture.

6. If you freeze it, remember to take it out of the freezer a few minutes before serving to allow it to soften slightly for easier scooping.

7. Serve your homemade protein ice cream with your favourite toppings, such as fresh berries, nuts, or a drizzle of chocolate sauce.

Enjoy your delicious and protein-packed ice cream!

Enjoy your meal!

Exercise of the week: Dumbbell Reverse Sprinter Lunge

Stand upright with your feet shoulder-width apart and hands by your sides.

Inhale and raise one leg, taking a large step back while leaning forward with a flat torso and bending with your front leg.

Continue lowering yourself until your hands touch the floor and your front thigh is parallel to the floor.

Exhale and push yourself up through your front foot while bringing your back leg forward, returning to the starting position.
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).

Things to consider

Eat Less Salt:

Greater the amount of salt, greater the risk of water retention and weight gain. Excess salt also increases risk of high cholesterol and blood pressure.

Eat Off Red Plates:

According to a study conducted by the journal Appetite, eating off of bright red plate could make you eat less.

The study, researchers gave 240 participants snacks of popcorn and chocolate chips served on either red, white and blue plates. The study found that participants who ate in red plate ate less. Researchers said that the heavy contrast in between the food and the colour of the plate may have led to the result, or the fact that red is often the colour of caution or signal to put off. This may also have played a role.

Mindset and Goal Setting for Muscle Building:

A positive mindset and setting clear, achievable goals are fundamental to staying motivated and committed throughout your muscle-building journey.

Time Interval Between Servings:

Take a second or third serving only after a gap of 10-15 minutes. Let the food sit in. When you are on a binge spree, your brain is not able to register when you are full.

Importance of Tracking Progress:

Tracking your muscle-building progress is crucial. Whether through workout journals, photographs, or body measurements, this data provides valuable insights and motivation.

Variety in Resistance Training Equipment:

There is a wide range of resistance training equipment available, from free weights and machines to resistance bands and bodyweight exercises. Exploring different options can add variety to your workouts.

Useless Facts

The Minneapolis phone book has 21 pages of Andersons.

In the 1980's American migraines increased by 60%.

When Taylor Hicks enters a room, she doesn't turn the lights on; she turns the dark off.

Poland is the "stolen car capital of the world".

Simon “The Bear” Wallis is the only person that can punch a cyclops between the eye.

Jefferson invented the dumbwaiter, the monetary system, and the folding attic ladder.

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 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