Woodlands Fitness Centre

The Woodlands newsletter: Sunday 23rd June 2024

Sunday 23rd June 2024

Hello,

You’ll all be pleased to know we are now in the very final stages of clearing Unit 25, the unit next door. Almost all of the storage units have been dismantled and removed. We now have some vigorous sweeping and decorating to do.

The lighting in Unit 25 will be replaced with LEDs this week. Then we can lay the flooring, which is nearly 3 tonnes of thick rubber mats.

We are expecting a big delivery of new machines early next week.

Our very own Paul Cotterill will be building a reception in our current unit.

Half of the equipment in our existing unit will be moved to the new unit. Hopefully we can get this done out of hours at the weekend. Many of you have offered to help. All assistance will be appreciated.

We are hoping to have Unit 25 finished within 7 days.

Don’t forget the gym is still open as usual!

The Power of Small Wins: How Consistent Habits Lead to Lasting Change

In the pursuit of health and happiness, it's easy to fall into the trap of all-or-nothing thinking—the belief that unless we're able to devote hours to the gym, stick to a strict diet, or achieve perfection in every aspect of our lives, our efforts are futile and not worth pursuing.

However, this black-and-white mindset overlooks a fundamental truth: small consistent habits have the power to compound into significant, long-term wins that transform our lives from the inside out.

Whether it's working out for 15 minutes, going for a quick walk, or making healthier food choices, every small step we take towards our goals adds up over time, leading to profound and lasting change.

Working out for 15 minutes is better than not working out at all. In a world where time is often our most precious commodity, it's easy to make excuses for skipping workouts or putting off exercise until tomorrow. However, the truth is that even a brief workout can have a positive impact on our physical and mental well-being.

Whether it's a quick circuit of bodyweight exercises, a short jog around the block, or a brisk walk during your lunch break, carving out just 15 minutes to move your body can boost your mood, increase your energy levels, and kickstart your metabolism, setting the stage for greater motivation and consistency in the days to come.

Going for a quick walk is better than sitting on the couch. It's no secret that sedentary behavior is detrimental to our health, contributing to a host of chronic conditions such as obesity, heart disease, and diabetes.

Yet, in our modern, technology-driven world, many of us spend the majority of our day sitting—at our desks, in our cars, and on our

couches. However, by making a conscious effort to incorporate more movement into our daily lives, we can counteract the negative effects of sedentary behaviour and improve our overall health and well-being.

Whether it's taking the stairs instead of the elevator, parking farther away from your destination, or going for a quick walk around the block after dinner, every little bit of movement adds up and contributes to better health and vitality in the long run.

Eating healthy 80% of the time is better than eating junk food all day. In a world filled with convenience foods, fast food chains, and sugary snacks, it can be challenging to make healthy choices consistently.

However, by adopting a flexible, balanced approach to nutrition and aiming to make healthier choices the majority of the time, we can nourish our bodies with the nutrients they need to thrive.

Whether it's swapping out sugary drinks for water, incorporating more fruits and vegetables into your meals, or cooking at home instead of dining out, small changes to your eating habits can have a big impact on your overall health and well-being over time.

Small consistent habits compound into big wins. At the end of the day, it's not the grand gestures or dramatic transformations that define our success—it's the small, consistent habits that we practice day in and day out. Whether it's working out for 15 minutes, going for a quick walk, or making healthier food choices, every small action we take towards our goals builds momentum and propels us forward on our journey to health and happiness.

So, don't underestimate the power of small wins—embrace them, celebrate them, and watch as they compound into big victories that transform your life for the better.

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

Unlocking the Potential of Chicken Thighs: A Guide to Health, Batch Cooking, and Fitness Goals

Chicken thighs, often overshadowed by their leaner counterparts, offer a delectable and nutritious option for those pursuing weight loss or muscle-building goals. Packed with essential nutrients, these succulent cuts can be a versatile addition to your meal prep routine.

Let's explore the health benefits of chicken thighs and discover how to efficiently batch cook for your fitness journey.

Health Benefits of Chicken Thighs:

1. Rich in Protein: Chicken thighs are a potent source of high-quality protein, crucial for muscle repair and growth. Consuming an adequate amount of protein aids in maintaining a lean body mass during weight loss or promoting muscle development.

2. Nutrient Density: Chicken thighs contain essential vitamins and minerals, including B vitamins (B6, B12, niacin), iron, zinc, and selenium. These nutrients play vital roles in metabolism, immune function, and overall well-being.

3. Healthy Fats: While chicken thighs have slightly more fat than leaner cuts, they provide healthy monounsaturated and polyunsaturated fats. These fats support cardiovascular health and contribute to satiety, helping you feel full and satisfied.

4. Flavorful and Juicy: The higher fat content in chicken thighs enhances their flavor and juiciness, making them a tasty and satisfying option for meals. This can contribute to a more enjoyable and sustainable eating plan.

Batch Cooking for Weight Loss or Muscle Building:

1. Preparation and Seasoning: Begin by seasoning the chicken thighs with your preferred herbs, spices, and marinades. Allow them to marinate for enhanced flavour. Consider options like garlic, paprika, rosemary, or a simple lemon and herb mix.

2. Baking or Roasting: Bake or roast the seasoned chicken thighs in batches. This cooking method minimizes the need for additional fats, making it a healthier option. Aim for an internal temperature of 165°F (74°C) to ensure they are thoroughly cooked.

3. Portion Control: After cooking, portion the chicken thighs into individual servings. This step not only simplifies meal planning but also helps in controlling calorie intake, a crucial aspect of weight loss or muscle building.

4. Versatile Meal Prep: Incorporate the cooked chicken thighs into a variety of dishes such as salads, wraps, stir-fries, or paired with roasted vegetables. This versatility ensures that your meals remain interesting and satisfying.

5. Freezing for Convenience: For extended freshness, freeze a portion of the batch in airtight containers or freezer bags. This allows for quick and convenient access to pre-cooked protein, reducing the temptation of opting for less nutritious, ready-made alternatives.

In conclusion, chicken thighs are a valuable asset for individuals seeking to achieve weight loss or muscle-building goals. Their nutrient density, coupled with the convenience of batch cooking, makes them an excellent choice for those looking to maintain a healthy and balanced diet.

With proper preparation and portioning, chicken thighs can be a flavourful and efficient component of your fitness-focused meal plan.

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

The Life-Saving Power of Walking: Step Towards Better Health

In the quest for longevity and overall well-being, one of the simplest yet most effective activities often gets overlooked: walking. It's a humble exercise, requiring no fancy equipment or expensive gym memberships, yet its benefits are profound.

Research has shown that every 1,000 steps walked above 4,000 per day can reduce the risk of dying early by a staggering 15%.

But the benefits don't stop there – walking between 6,000 to 13,000 steps per day can cut the risk of premature death in half. The message is clear: walking can literally save your life.

In today's sedentary society, where many of us spend long hours sitting at desks or in front of screens, the importance of incorporating movement into our daily lives cannot be overstated.

Walking is a low-impact activity that is accessible to people of all ages and fitness levels. Whether it's a leisurely stroll around the neighborhood, a brisk walk during your lunch break, or a hike in nature, every step you take contributes to your overall health and longevity.

The benefits of walking extend far beyond physical health. While it's well-known that walking can help improve cardiovascular health, boost metabolism, and aid in weight management, its impact on mental and emotional well-being is equally significant.

Walking has been shown to reduce stress, alleviate symptoms of anxiety and depression, enhance mood, and improve cognitive function. It's a simple yet powerful way to clear the mind, connect with nature, and find solace in the midst of life's challenges.

The beauty of walking lies in its versatility and adaptability. You don't need to dedicate hours to a structured workout or push yourself to the limits to reap the rewards.

Even short bursts of activity throughout the day – whether it's taking the stairs instead of the elevator, walking to run errands instead of driving, or fitting in a quick walk during breaks – can add up and make a significant difference in your health outcomes.

So, how can you incorporate more walking into your daily routine? Start by setting achievable goals based on your current level of fitness and gradually increasing your step count over time.

Use a pedometer or a fitness tracker to monitor your progress and keep yourself accountable.

Find ways to make walking enjoyable – listen to music or podcasts, explore new neighborhoods or scenic trails, or invite friends or family to join you for added motivation and companionship.

Remember, every step you take is a step towards better health and a longer, more fulfilling life. Whether you're walking for exercise, relaxation, or simply to get from point

A to point B, embrace the opportunity to move your body and nourish your soul. So, lace up your shoes, step outside, and get to steppin' – your health and longevity depend on it.

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

Recipe of the week: Cauliflower and Black Bean Tacos

Here's the recipe for Cauliflower and Black Bean Tacos:

Ingredients:
For the batch-cooked roast cauliflower:
2kg/4lb 8oz frozen cauliflower florets
4 tsp olive oil
4 tsp garlic granules
Salt and ground black pepper

For the crushed black beans:
2 tsp vegetable oil
1 onion, finely chopped
3 garlic cloves, crushed
2 tsp ground cumin
2 tsp paprika
½ tsp dried chilli flakes
2 x 390–400g tins black beans, drained and rinsed
200ml/7fl oz boiling water
½ of the batch-cooked roast cauliflower, about 400g/14oz cooked weight (see above)

To serve:
8 small tortillas
1 avocado, peeled, stone removed and sliced
200g/7oz plain yogurt
½ lemon, juice only

Instructions:
1. Preheat the oven to 200°C/180°C fan/gas mark 6.
2. Toss the frozen cauliflower florets with olive oil, garlic granules, salt, and pepper. Spread them out on a baking tray and roast in the preheated oven for about 25-30 minutes until golden and crispy.
3. In a separate pan, heat vegetable oil over medium heat. Add chopped onion and crushed garlic, sauté until softened.
4. Stir in ground cumin, paprika, and dried chilli flakes, cooking for another minute until fragrant.
5. Add drained and rinsed black beans to the pan along with boiling water. Mash some of the beans with a fork or potato masher to create a chunky texture. Add half of the roasted cauliflower to the beans mixture.
6. Warm the tortillas according to package instructions.
7. To serve, spoon the black bean and cauliflower mixture onto each tortilla. Top with sliced avocado and a dollop of plain yogurt. Squeeze lemon juice over the top.
8. Serve hot and enjoy your cauliflower and black bean tacos!

Enjoy your meal!

Exercise of the week: The Peterson Step-Up for Quads

The Peterson step-up encourages forward tracking of the knee over the toe, along with a ball-of-the-foot contact point of the working leg, both of which encourage quad activation with emphasis closer to the distal or knee end of the thigh.

1. Avoid pushing off the ground with the non-working leg. Let the working leg carry the entire load.
2. Stand up tall at the finish position.
3. Remember, the quads are knee extensors. To get the VMO to do the most work, squeeze the knee tight at the top. (Note: VMO is short for vastus medialis obliquus. This is the “teardrop” muscle located on the inside of the knee.)
4. Once the reps become easy, increase the range of motion with a higher step rather than add weight.
5. Be vigilant about your knee tracking. A good rep should show no compensatory action, like the knee falling inwards towards the midline of the body. The knee should point where the toe points at all times.

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

Things to consider

Avoid Midnight Munchies:

Eating anything around your bedtime is not a good idea. It escalates your energy levels, when your body is looking to rest.

The metabolism levels are also at the lowest during night. Hence, it takes longer for our system to digest, which would affect your weight, too.

Muscle Building for Older Adults:

Muscle building is beneficial for individuals of all ages. Older adults can improve strength, balance, and overall health through resistance training, which can combat age-related muscle loss.

Chocolates - the darker, the better:

Needless to say, to have a perfectly toned belly, one has to steer clear of the chocolates.

However, dark chocolates may not be that bad for your waistline after all. Loaded with antioxidants and good cholesterol, dark chocolate are a relatively safer bet for your weight than milk chocolates.

Even though they have their own share of calories (which are on the higher side), according to a 2012 study conducted by the University of California, dark chocolate has some elements that may boost fat burning too.

Overcoming Plateaus:

Plateaus can be discouraging but are a common part of muscle building. Implementing changes to your workouts, nutrition, or recovery strategies can help break through these sticking points.

Spices Can Help Too:

There are many spices that may help you to achieve your weight loss goals too.

Fenugreek, coriander seeds, dhaniya (coriander) seed and black pepper are some of the spices that are popular for its weight loss benefits.

Add black pepper to your soups and stews. Drinking zeera(cumin) water, cinnamon water and ajwain water are also effective.

Consistency in Nutrition Timing:

Consistency in meal and snack timing can help regulate energy levels throughout the day, ensuring you have the fuel necessary for effective workouts and muscle growth.

Useless Facts

The word Pennsylvania is misspelled on the Liberty Bell.

Jan Handley does not cheat death. She wins fair and square.

NBA superstar Michael Jordan was originally cut from his high school basketball team.

You spend 7 years of your life in the bathroom.

Stuart Pearson refers to himself in the fourth person.

A family of 26 could go to the movies in Mexico city for the price of one in Tokyo.

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