Woodlands Fitness Centre

The Woodlands newsletter: Sunday 30th June 2024

Sunday 30th June 2024

Hello,

The Power of Discipline: Why Consistency Trumps Motivation

In the pursuit of our goals and aspirations, we often find ourselves relying on motivation as the driving force behind our actions.

We seek out inspirational quotes, watch motivational videos, and pump ourselves up with pep talks in an effort to summon the enthusiasm and energy needed to tackle our tasks and achieve our dreams.

However, as anyone who has embarked on a journey of self-improvement can attest, motivation is a fickle and fleeting companion—one that cannot always be relied upon to show up when needed most.

In those moments when motivation wanes and inspiration fades, it is not determination or passion that carries us forward, but rather discipline—the steadfast commitment to our goals and values, even when the going gets tough.

Don't expect to be motivated every day to get out there and make things happen. You won't be. The reality is that motivation is not a constant state of mind, but rather a temporary surge of energy and enthusiasm that ebbs and flows with the tides of emotion and circumstance.

Some days, we wake up feeling energised, inspired, and ready to take on the world, while other days, we struggle to muster the motivation to even get out of bed.

It's important to recognise that this fluctuation in motivation is perfectly normal and to be expected, and that our ability to take action and make progress towards our goals is not contingent upon feeling motivated.

Don't count on motivation. Count on discipline. While motivation may come and go, discipline is the unwavering commitment to showing up and putting in the work, regardless of how we feel in the moment.

It is the willingness to push through discomfort, overcome obstacles, and stay focused on our goals, even when the path ahead seems daunting or uncertain.

Discipline is what separates those who succeed from those who fall short—it is the driving force behind consistent effort, incremental progress, and ultimately, lasting achievement.

So, how can we cultivate discipline and harness its power to propel us towards our goals, even when motivation is nowhere to be found? Here are a few key strategies to consider:

1. Set Clear Goals:

Clearly define your objectives and break them down into manageable, actionable steps. Having a clear sense of purpose and direction will help you stay focused and motivated, even when the going gets tough.

2. Establish a Routine:

Create a daily routine or schedule that prioritizes your goals and allows time for focused, uninterrupted work. Consistency is key to building discipline, so make a habit of showing up and putting in the effort, day in and day out.

3. Practice Self-Compassion:

Be kind to yourself and recognise that discipline is not about perfection, but progress. Acknowledge your efforts and celebrate your achievements, no matter how small, and don't be too hard on yourself when things don't go as planned.

4. Stay Accountable:

Find a support system or accountability partner who can help keep you on track and hold you to your commitments. Whether it's a friend, family member, or coach, having someone to share your goals and progress with can provide motivation and encouragement when you need it most.

In conclusion, while motivation may be a powerful force that propels us forward in the short term, it is discipline that ultimately sustains us and carries us through the long haul.

By cultivating discipline and making a steadfast commitment to our goals and values, we can overcome the ups and downs of motivation and stay focused on what truly matters most.

So, don't wait for motivation to strike—count on discipline to see you through, and watch as you achieve your goals and create the life you've always dreamed of.

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: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

12 months: £29
3 months: £32
1 month: £35

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 (per month):

12 months: £30pm
3 months: £33pm
1 month: £36pm

Student prices are only for students in full time education.

Single (per month):

12 months: £34pm
3 months: £37pm
1 month: £40pm

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 Truth About Muscle Tone: Building Strength and Shedding Fat for a Toned Physique

In the pursuit of a toned physique, many individuals fall prey to misconceptions perpetuated by the fitness industry.

Terms like "toning" and "fat-burning" workouts dominate marketing campaigns, leading people to believe that achieving a toned appearance requires special exercises or miracle solutions.

However, the reality is far simpler: to achieve muscle tone, one must focus on building muscle and shedding fat through consistent training and proper nutrition. Let's debunk the myths surrounding muscle tone and explore the keys to achieving a truly toned physique.

Dispelling the Myth of Muscle Toning

Contrary to popular belief, it's not possible to "tone" muscle in the same way one might tone a printer. Muscles can only grow or shrink in size, depending on the stimulus they receive. The notion of muscle tone refers to the appearance of firmness and definition that results from having well-develop

d muscles and low levels of body fat. Achieving this toned look requires a combination of strength training to build muscle and fat loss to reveal the underlying muscle definition.

The Two Pillars of Muscle Tone: Building and Losing:

To achieve a toned physique, individuals must focus on two primary objectives: building muscle and losing fat. Building muscle provides the foundation for a defined and sculpted appearance, while losing fat helps to reveal the underlying muscle definition.

It's important to understand that these goals are complementary and interconnected—increased muscle mass boosts metabolism and facilitates fat loss, while reduced body fat levels enhance the visibility of muscle definition.

The Role of Strength Training:

Strength training is the cornerstone of muscle building and toning. By challenging the muscles through resistance exercises such as weightlifting, bodyweight exercises, or resistance band workouts, individuals can stimulate muscle growth and development.

Compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses, are particularly effective for building overall muscle mass and strength.

The Importance of Nutrition:

Nutrition plays a crucial role in both muscle building and fat loss. To support muscle growth, individuals should consume an adequate amount of protein to provide the building blocks necessary for muscle repair and growth.

Additionally, maintaining a slight caloric deficit—consuming fewer calories than the body expends—can facilitate fat loss while preserving lean muscle mass. A balanced diet rich in whole foods, lean proteins, fruits, vegetables, and healthy fats is essential for supporting both muscle growth and fat loss.

Consistency and Patience: The Keys to Success:

Achieving a toned physique is not a quick fix or overnight transformation—it requires consistency, dedication, and patience. Building muscle and losing fat take time, and results may not be immediately apparent.

However, by committing to a structured strength training program, maintaining a balanced diet, and staying consistent with exercise and nutrition habits, individuals can gradually sculpt their bodies and achieve the toned appearance they desire.

To summarise: Train, Eat, Transform

In the quest for muscle tone, there are no shortcuts or magical solutions—only hard work, dedication, and a commitment to proper training and nutrition.

By focusing on building muscle through strength training and losing fat through calorie control and a balanced diet, individuals can achieve a truly toned physique that reflects their efforts and dedication.

So, forget about toning workouts and fat-burning gimmicks—train to build muscle, eat to fuel muscle growth and fat loss, and watch as your body transforms into the toned, sculpted masterpiece you've always envisioned.

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

Unmasking Ultra-Processed Foods: A Deep Dive into Health Risks and Wholesome Alternatives

In our fast-paced world, convenience often takes precedence over nutritional considerations, leading to an increase in the consumption of ultra-processed foods. These products, often laden with additives and stripped of nutritional value, pose significant health risks.

Let's explore what ultra-processed foods are, their types, associated health risks, and healthier alternatives.

Understanding Ultra-Processed Foods

Ultra-processed foods undergo extensive industrial processing, often resulting in the loss of essential nutrients and the addition of artificial ingredients. These products typically contain high levels of sugar, salt, unhealthy fats, and a myriad of additives to enhance flavour, texture, and shelf life.

Types of Ultra-Processed Foods

1. Sugary Beverages: Carbonated drinks, energy drinks, and sugary fruit juices are prime examples, contributing to excessive calorie intake and sugar-related health issues.

2. Snack Foods: Packaged snacks like chips, cookies, and candies often contain refined sugars, trans fats, and additives that may lead to weight gain and metabolic issues.

3. Instant Noodles and Ready-Made Meals: Convenience comes at a cost, as these products are often loaded with preservatives, sodium, and artificial flavourings.

4. Processed Meats: Sausages, hot dogs, and certain deli meats undergo extensive processing, introducing high levels of salt, additives, and unhealthy fats.

Health Risks of Ultra-Processed Foods

1. Obesity and Weight Gain: The high-calorie density, coupled with low nutritional value, contributes to overconsumption and weight-related problems.

2. Cardiovascular Issues: Excessive sodium and unhealthy fats in ultra-processed foods can elevate blood pressure and increase the risk of heart diseases.

3. Metabolic Disorders: Regular consumption may lead to insulin resistance, a precursor to conditions like type 2 diabetes.

4. Digestive Problems: Lack of fibre in many ultra-processed foods can contribute to digestive issues and impact gut health.

Opting for Wholesome Alternatives

1. Whole Grains: Choose whole grains like brown rice, quinoa, and oats over refined grains found in many processed foods.

2. Fresh Fruits and Vegetables: Incorporate a variety of colourful fruits and vegetables to ensure a broad range of essential nutrients.

3. Lean Proteins: Opt for fresh, unprocessed sources of protein such as lean meats, poultry, fish, tofu, and legumes.

4. Healthy Fats: Include sources of healthy fats, such as avocados, nuts, and olive oil, while minimising trans fats and saturated fats.

5. Homemade Meals: Preparing meals at home allows for better control over ingredients, reducing reliance on processed alternatives.

In conclusion, being mindful of our food choices is crucial for maintaining optimal health. By reducing the intake of ultra-processed foods and embracing whole, nutrient-dense alternatives, we pave the way for a healthier and more balanced lifestyle.

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

Recipe of the week: Steak Sandwich

Ingredients:

Steak:

1 lb steak (your choice of cut)
Salt and pepper to season
2 tbsp oil
2 tbsp butter
Fresh rosemary sprigs
3 cloves garlic, minced

Dijonnaise:

4 tbsp mayonnaise
2 tbsp whole grain mustard

Spicy Tomato Relish:

1/2 red onion, chopped
2 red chilies, diced
1 cup halved tri-colour tomatoes
2 tsp sherry vinegar
1 tbsp chopped basil leaves
Sprinkle of salt

Crispy Shallots:

2 shallots, thinly sliced
Oil for frying

Recipe:

1. Preheat the oven to 400°F (200°C).

2. Steak:

Heat oil, butter, rosemary, and minced garlic in a cast-iron skillet over high heat.

Season the steak with salt and pepper on both sides.

Sear the steak for 2 minutes on each side.

Transfer the skillet to the preheated oven and cook for 8 minutes for medium rare.

Allow the steak to rest for 10 minutes before slicing.

3. Dijonnaise:

In a bowl, mix mayonnaise and whole grain mustard until well combined.

4. Spicy Tomato Relish:

In a skillet over medium heat, sauté chopped red onion, diced red chilies, halved tri-color tomatoes, sherry vinegar, chopped basil leaves, and a sprinkle of salt.

Sauté until the tomatoes begin to burst and a relish forms.

5. Crispy Shallots:
Thinly slice shallots and fry in oil until browned and crispy.

6. Assemble:

Spread a generous amount of dijonnaise on sliced bread.

Add slices of the rested steak on the bread.

Top with spicy tomato relish and crispy shallots.

Close the sandwich and enjoy your delicious steak sandwich!

Enjoy your meal!

Exercise of the week: barbell suitcase reverse lunge

The barbell suitcase reverse lunge primarily targets your quadriceps, hamstrings, glutes, and calf muscles. To perform it:

1. Stand upright, holding a barbell by your sides with an overhand grip.
2. Take a step back with one leg, lowering your body into a lunge position.
3. As you lunge, keep your back straight and chest up, and ensure your front knee stays above your ankle.
4. Push through your front heel to return to the starting position.
5. Repeat on the other leg.

Remember to maintain proper form and start with a comfortable weight to avoid injury.

Things to consider

Steamed, Boiled Or Grilled Over Fried Food:

It is always a good idea to steam, boil or grill your food, especially your veggies. Frying your veggies may lead to loss of nutrients, not to mention the calorie pile-up.

Hydration and Muscle Function:

Staying hydrated is critical for muscle function. Dehydration can lead to muscle cramps and hinder performance during workouts.

Use Oil Spray While Cooking:

Use cooking sprays instead of oil dispensers. This would ensure that the oil intake is bare minimum.

Incorporating Plyometric Exercises:

Plyometric exercises, like box jumps and explosive push-ups, can be added to your routine to improve muscle power and athletic performance.

Cookware:

Use non-stick cookware with lids to reduce amount of oil for cooking. Air fryers are also considered to be a healthy option to fry your food.

Dietary Protein Sources for Muscle Building:

A variety of protein sources are available, including lean meats, fish, dairy, plant-based options, and protein supplements. Choose those that align with your dietary preferences and goals.

Useless Facts

10,000 Dutch cows pass through the Amsterdam airport each year.

Mistakes learn from Kev Tobin.

Approximately every seven minutes of every day, someone in an aerobics class pulls their hamstring.

Simplistic passwords contribute to over 80% of all computer password break-ins.

Chris Buckley tells Simon what to do.

The top 3 health-related searches on the Internet are (in this order): Depression, Allergies, & Cancer.

Previous newsletters:

The Woodlands newsletter: Sunday 23rd June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34917

The Woodlands newsletter: Sunday 16th June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34917

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