Woodlands Fitness Centre

The Woodlands newsletter: Sunday 16th June 2024

Sunday 16th June 2024

Hello,

The Dilemma of Quick Fixes vs. Sustainable Solutions in Fitness and Nutrition

In our quest for health and fitness, we are often presented with a dichotomy: the allure of quick fixes promising rapid results versus the promise of sustainable solutions offering slow but lasting transformation.

While the temptation to opt for the former may be strong—after all, who wouldn't want to see immediate changes in their physique or performance?—the reality is that sustainable progress requires patience, consistency, and a long-term commitment to healthy habits.

Let's explore the two options and weigh their pros and cons to make an informed decision.

Option 1: Follow an extreme diet and training program and achieve quick but TEMPORARY results.

The appeal of rapid transformation is undeniable. With promises of dramatic weight loss, muscle gain, or performance improvements in a matter of weeks or even days, extreme diet and training programs promise to deliver immediate gratification and tangible results.

Whether it's a crash diet that slashes calories to unsustainable levels, a gruelling workout regimen that pushes you to your limits, or a combination of both, these programs promise to deliver quick fixes for those seeking rapid transformation.

Pros:

1. Immediate Results:

There's no denying the allure of seeing rapid changes in your physique or performance, and extreme diet and training programs often deliver on this promise, providing tangible results in a short period of time.

2. Motivation Boost:

The prospect of quick results can be highly motivating, inspiring individuals to stay committed to their program and push through challenges in pursuit of their goals.

Cons:

1. Unsustainability:

Extreme diet and training programs are often unsustainable in the long term, requiring drastic changes to your lifestyle, eating habits, and exercise routine that are difficult to maintain over time.

2. Risk of Burnout and Injury:

Pushing your body to its limits with intense workouts and restrictive diets can increase the risk of burnout, overtraining, and injury, leading to setbacks and frustration.

3. Temporary Results:

Perhaps the biggest drawback of extreme diet and training programs is that the results they deliver are often temporary, fading once the program ends and old habits resurface.

Option 2:

Follow a sustainable diet and training program and achieve slow but PERMANENT results.

While the prospect of slow progress may seem less appealing than the promise of rapid transformation, the reality is that sustainable change takes time.

By adopting a balanced, evidence-based approach to diet and training, individuals can achieve lasting results that not only improve their physical health and fitness but also enhance their overall well-being and quality of life.

Pros:

1. Long-Term Sustainability:

Sustainable diet and training programs prioritise gradual, incremental changes that are realistic and maintainable in the long term, making it easier to stick with your program and sustain your results over time.

2. Healthier Habits:

Rather than resorting to extreme measures, sustainable programs focus on building healthy habits that promote overall health and well-being, such as balanced nutrition, regular exercise, adequate sleep, and stress management.

3. Permanent Results:

By focusing on making sustainable lifestyle changes, individuals can achieve permanent results that extend far beyond the end of their program, leading to improved health, fitness, and quality of life for years to come.

Cons:

1. Patience Required:

The biggest drawback of sustainable diet and training programs is that they require patience and persistence, as progress may be slow and gradual compared to quick fixes.

In conclusion, when faced with the choice between quick fixes and sustainable solutions in fitness and nutrition, it's important to consider the long-term implications of each option.

While extreme diet and training programs may offer rapid results in the short term, they often come with risks and drawbacks that outweigh their benefits. On the other hand, sustainable programs may require patience and persistence, but they offer the promise of lasting transformation and improved overall health and well-being.

Ultimately, the decision is yours to make, but remember that true progress takes time, and there are no shortcuts on the path to long-term health and fitness.

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 Winning Formula for Fat Loss: Weight Lifting and Walking

In the quest for fat loss and improved body composition, the fitness landscape is often cluttered with fads, trends, and gimmicks promising quick fixes and instant results.

Yet, amidst the noise and confusion, there exists a simple and time-tested formula that stands head and shoulders above the rest: weight lifting and walking.

Contrary to popular belief, fat loss isn't about endless hours of cardio or exhausting yourself with high-intensity workouts—it's about building lean muscle, revving up your metabolism, and creating a sustainable lifestyle that supports long-term success.

Let's dive into why weight lifting and walking are the ultimate dynamic duo for torching fat and transforming your body from the inside out.

Weight lifting: 45 minutes 4x/week. When it comes to fat loss, building lean muscle should be your top priority. Unlike cardio exercises like running or cycling, which primarily burn calories during the workout itself, weight lifting triggers a powerful metabolic response that continues long after you've left the gym.

By challenging your muscles with resistance training, you stimulate muscle growth and repair, which increases your basal metabolic rate—the number of calories your body burns at rest. This means that even when you're not working out, your body is still torching calories and melting away fat, helping you achieve your fat loss goals more efficiently and effectively.

Furthermore, weight lifting has been shown to preserve lean muscle mass while promoting fat loss, preventing the dreaded "skinny fat" look that can occur with excessive cardio or crash dieting.

Plus, the aesthetic benefits of weight lifting—such as increased muscle definition, improved posture, and enhanced body composition—can boost your confidence and motivation, keeping you on track with your fat loss journey.

Walk 45 min/day: increase calories burned without increasing hunger. While weight lifting is crucial for building lean muscle and revving up your metabolism, walking plays an equally important role in supporting fat loss and overall health.

Unlike high-intensity workouts that can leave you feeling exhausted and famished, walking is a low-impact, sustainable form of exercise that can be easily incorporated into your daily routine.

By walking for just 45 minutes a day, you can increase your calorie expenditure without triggering excessive hunger or fatigue, making it easier to maintain a calorie deficit and achieve fat loss goals.

Additionally, walking has been shown to have numerous health benefits beyond fat loss, including improved cardiovascular health, reduced stress levels, and enhanced mood and mental clarity.

Moreover, walking is accessible to people of all fitness levels and can be easily tailored to fit your individual needs and preferences. Whether you prefer a leisurely stroll in nature or a brisk walk around the neighbourhood, the important thing is to get moving and make walking a regular part of your daily routine.

In conclusion, weight lifting and walking are the ultimate power couple when it comes to fat loss and overall health.

By incorporating weight lifting sessions into your weekly routine and walking for just 45 minutes a day, you can build lean muscle, rev up your metabolism, and create a sustainable lifestyle that supports long-term fat loss success.

So, forget about fad diets and trendy workouts—stick to the basics, prioritise weight lifting and walking, and watch as your body transforms before your eyes.

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

Boost Your Protein Intake: Snack Hacks for an Extra 75+ Grams Daily

Incorporating additional protein into your daily routine doesn't have to be a daunting task. With strategic snack choices, you can easily add an extra 75+ grams of protein to your diet.

Here's a guide to help you achieve your protein goals through delicious and convenient snacks.

1. Greek Yogurt Parfait (20g protein):

Start your day with a protein-packed Greek yogurt parfait. Layer Greek yogurt with fresh fruits, nuts, and a drizzle of honey. This not only adds a burst of flavor but also provides a significant protein boost.

2. Protein-Packed Smoothie (25g protein):

Blend a scoop of your favorite protein powder with almond milk, a handful of berries, and a tablespoon of nut butter. A well-crafted smoothie can serve as a tasty and protein-rich snack, perfect for a mid-morning or afternoon pick-me-up.

3. Hard-Boiled Eggs (12g protein):

Hard-boiled eggs are a portable and easy-to-prep snack. Keep a batch in your fridge, and grab one or two when hunger strikes. Sprinkle a pinch of salt or your favourite seasoning for added flavour.

4. Edamame (17g protein per cup):

Opt for steamed or roasted edamame for a crunchy, protein-packed snack. Edamame is not only rich in protein but also provides essential vitamins and minerals.

5. Cottage Cheese and Pineapple Cups (28g protein):

Combine cottage cheese with pineapple chunks for a sweet and savory snack. Cottage cheese is an excellent source of casein protein, known for its slow digestion, making it ideal for sustained energy.

6. Turkey Jerky (15g protein per ounce):

Swap out traditional snacks for turkey jerky, a convenient and protein-dense option. Be mindful of sodium content and opt for varieties with minimal additives.

7. Quinoa Salad (15g protein per cup):

Prepare a quinoa salad with your favorite veggies and a lean protein source like grilled chicken or tofu. Portion it into snack-sized containers for a quick and nutritious bite.

8. Nut Mix (10g protein per 1/4 cup):

Create a customised nut mix with almonds, walnuts, and pistachios. Nuts are not only rich in protein but also provide healthy fats, offering a satisfying and nutritious snack.

Remember to stay hydrated and balance your snacks with a variety of nutrients. By incorporating these protein-rich snacks into your day, you can easily surpass the 75-gram mark and support your fitness and nutritional goals.

Enjoy these snacks, and let them propel you towards a healthier and more protein-enriched lifestyle.

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

Recipe of the week: Thai pork larb

Here's a simple recipe for Thai pork larb:

Ingredients:

1 lb ground pork
2 tablespoons vegetable oil
3 cloves garlic, minced
2 shallots, thinly sliced
2-3 Thai chilies, finely chopped (adjust according to your spice preference)
3 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon soy sauce
1 tablespoon brown sugar
1/4 cup fresh cilantro, chopped
1/4 cup fresh mint leaves, chopped
2 green onions, chopped
1/4 cup toasted rice powder (optional, see note below)
Lettuce leaves, for serving
Lime wedges, for serving

Instructions:

1. Heat the vegetable oil in a large skillet over medium-high heat. Add the garlic and shallots, and cook until fragrant, about 1-2 minutes.
2. Add the ground pork to the skillet, breaking it apart with a spatula, and cook until browned and cooked through, about 5-7 minutes.
3. In a small bowl, mix together the fish sauce, lime juice, soy sauce, and brown sugar until the sugar is dissolved.
4. Once the pork is cooked, add the Thai chilies to the skillet and cook for an additional minute.
5. Pour the sauce mixture over the pork and stir well to combine. Cook for another 1-2 minutes.
6. Remove the skillet from the heat and stir in the chopped cilantro, mint leaves, and green onions.
7. If using toasted rice powder, sprinkle it over the larb and toss to combine.
8. Serve the larb warm with lettuce leaves and lime wedges on the side. To eat, spoon some larb into a lettuce leaf, squeeze some lime juice on top, and enjoy!

Note: To make toasted rice powder, simply toast uncooked rice in a dry skillet over medium heat until golden brown, then grind it into a fine powder using a spice grinder or mortar and pestle. This adds a nutty flavour and texture to the larb.

Enjoy your meal!

Exercise of the week: The ATG Split Squat (Knees Over Toes)

How do we do the ATG split squat?

We want our hamstring to touch the calf, that’s the entire point. If you can not get that position right away then you need to elevate your front foot. Regression leads to progress.

You can use weight plates, boxes, anything that elevates your foot. If your hamstring does not touch your calf then you’re not performing the movement correctly.

Back Leg Straight

Your back leg needs to be straight. You achieve this by contracting and squeesing that back glute. The minute you bend your back leg you decrease the effectiveness of the movement.

Drive The Knee As Far Over The Toes As Possible

You want your torso as tall during the squat as possible. You must drive your knees over your toes. You actually can raise your heel up during the bodyweight version. During the weighted version, you do not want to have your heel up.

Don’t Force The Knee Cap Range

You want your knee going over your middle toe. You don’t want to force your knee forward.

Ultimately you want a tight smooth grove going forward with your knee for a slight pause with your goal being 5 bodyweight perfect reps.

Spend some time doing your ATG lunges, don’t force using weight and you’ll notice they pay off big time.

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

Things to consider

The Role of Sleep in Muscle Growth:

Quality sleep is a critical component of muscle growth and recovery. It's during sleep that your body repairs and builds muscle tissue, making adequate rest essential.

Beware Of Hidden Sugar:

Excessive refined sugar is an invite to unnecessary calories. Also, be weary of sugar in unexpected places like cereals, tomato ketchup and packaged foods, etc.

Refined sugar, which is hidden, often contributes to great number of empty calories which results in fat accumulation.

The Role of Cortisol in Muscle Building:

Cortisol, a stress hormone, can impact muscle growth. Managing stress through relaxation techniques and adequate sleep can help keep cortisol levels in check.

Ditch Refined Flours For Whole Grain:

Unlike refined grains that lack the outermost husk, whole grains are packed with high quality fibres. Fibre takes the longest to digest, which keeps you satiated for long and prevents you from bingeing into other fattening foods.

Load up on healthy grains like bajra, millet, ragi, amaranth and the likes over the refined varieties in the market.

Swap Refined Oil For Vegetable Oil/Peanut Oil Or Olive Oil:

Refined hydrogenated oils are the worst base you can choose for your food preparation. Not only loaded with calories, they are not very good for your cholesterol levels too.

Choose vegetable oil, peanut oil for your cooking instead. If you are having raw or semi cooked food, cold-pressed olive oil is one healthy addition you can think of.

Balancing Muscle Groups:

Maintaining balance between opposing muscle groups, such as the chest and back or biceps and triceps, is important for injury prevention and overall aesthetics.

Useless Facts

The S in Harry S. Truman did not stand for anything.

M.C. Hammer learned the hard way that Ann "NOT HUGHES" Briddock can touch this.

In Miconesia, coins are 12 feet across.

A horse can look forward with one eye and back with the other.

Toby Rice does not cheat death. He wins fair and square.

Shakespeare is quoted 33,150 times in the Oxford English dictionary.

Previous newsletters:

The Woodlands newsletter: Sunday 9th June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34866

The Woodlands newsletter: Sunday 2nd June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34866

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