Woodlands Fitness Centre

The Woodlands newsletter: Sunday 7th July 2024

Sunday 7th July 2024

Hello,

As many of you know, The Woodlands Fitness Centre has expanded into the unit next door.

The units have been divided into 5 principle "zones":

Upper 1
Upper 2
Lower
Classes/Group PT
Cardio

Unit 26:

The downstairs of our the old unit - Unit 26 - now has a proper reception and a seating area.

Behind that, there are 2 zones:

Upper Body 1:

This includes many of the upper body machines with a weight stack:

Life Fitness Pro Series Lat Pulldown
Cybex VR1 lat pulldown
Nytram Low row
Pulse Fitness assisted chin & dip
Life Fitness Pro Series Shoulder Press
NEW: Precor Vitality Series Seated Row
NEW: Precor Discovery Series Selectorised Seated Dip
Technogym single cable machine
SportsArt bicep/tricep machine
HumanSports ab / crunch cable machine
Life Fitness Pro Series Chest Press
NEW: Precor Discovery series Military Bench
MAS DAP cable machine (for Lee Tann)
Technogym Executive Line single cable machine

Cardio:

Precor stepper / cross trainer
Pulse Fitness cross trainer
Technogym upright bike
TBC: Recumbent bike
TBC: Treadmill 1
TBC: Treadmill 2
Concept 2 rower
Concept 2 rower

Unit 25:

This unit is a huge open plan space. This is a list of items we have now had delivered:

Upper Row 1:

Precor Icarian Olympic flat bench press
Life Fitness Pro Series Pec Dec
NEW: Precor Icarian Olympic Incline bench press
NEW: Precor Vitality Series Pulldown

Upper Row 2:

NEW: Precor Discovery Series DSL Rear Delt/Pec Fly
NEW: Precor Icarian Olympic decline bench press
NEW: Plate Loaded Pullover Machine
NEW: Nautilus Incline Lever Row
Power Fabrications Iso Row

Legs Row 1:

Hammer Strength Squat Rack 1
NEW: Hammer Strength Squat Rack 2
Power Fabrications Power Cage
Power Fabrications Smith Machine
Nytram Seated Calf Raise
Nytram Sissy Squat
Deadlift / Trap Bar
Jordan landmine / T-bar row
NEW: StrengthShop Bumper Plate Olympic weight tree
NEW: Technogym Pure Strength Olympic Plate Tree

Legs Row 2:

Nytram Leg Press
Nytram Hack Squat
NEW: Precor Leg extension
Life Fitness Pro Series Leg Extension
Life Fitness Pro Series Seated leg curl
Force Lying leg curl

Legs Row 3:

NEW: Nautilus Glute Drive
Matrix Adductor
Life Fitness Pro Series abductor
NEW: Precor Glute Kickback
NEW: Hammer Strength Glute Ham Developer

Dumbell area:

35ft dumbbell area with dumbbells from 1kg to 52.5kg
Nytram preacher curl
Jordan Barbell Rack 10kg-35kg.
Dip / VKR
NEW: Technogym Cable Crossover (not for Lee Tann)

Class / Group PT area:

16ft x 48ft matted area
10ft dumbbell area with dumbbells from 1kg to 32kg
Kettlebells from 2kg to 40kg
NEW: MiraFit single leg split squat stand
NEW: Foam Mats
Benches
Battle Ropes
NEW: slam Balls
PowerFabrications Back Extension

This list is not exhaustive: more equipment is coming.

We don't want to give away too much too soon. Some items will be made to order, and this could be a 20 week lead time.

Existing Equipment:

Once again, I just want to confirm there are no plans to sell any of our existing equipment. However, I am looking to replace the Pulse Fitness assisted chin & dip with a better version. We had to replace the one we had at Peak Village due to the ceiling height.

The Gym Wizard will be coming back to replace upholstery on machines and benches.

Right, let’s get back to the usual articles....

Unveiling Your Fittest Self: The Power of Healthy Habits Over Time

In our quest for self-improvement and personal growth, it's easy to become fixated on the gap between where we are now and where we want to be.

We envision our fittest, strongest, and most vibrant selves, yet often feel overwhelmed by the distance between our current reality and our desired outcome.

However, the truth is that the only difference between you now and the fittest version of you is not some insurmountable obstacle or genetic predisposition—it's simply a matter of cultivating a few healthy habits and allowing them to compound over time.

The only difference between you now and the fittest version of you is a few healthy habits compounded over time. This simple yet profound concept lies at the heart of sustainable transformation and long-term success.

Rather than focusing on drastic changes or overnight miracles, it encourages us to adopt a more gradual, incremental approach to self-improvement—one that prioritises consistency, persistence, and patience over quick fixes and instant gratification.

So, what are these healthy habits that hold the key to unlocking your fittest self?

While the specifics may vary from person to person, there are a few fundamental habits that form the cornerstone of a healthy lifestyle:

1. Nourish Your Body:

Fuelling your body with nutritious, whole foods is essential for supporting optimal health, energy levels, and physical performance. Focus on incorporating a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet, and aim to eat mindfully, paying attention to hunger and fullness cues.

2. Move Your Body:

Regular physical activity is vital for maintaining a strong, resilient body and a sharp, focused mind. Find activities that you enjoy and make them a regular part of your routine, whether it's walking, running, swimming, cycling, or practicing yoga.

Aim for a combination of cardiovascular exercise, strength training, and flexibility work to keep your body balanced and functional.

3. Prioritise Sleep:

Quality sleep is essential for physical and mental recovery, repair, and rejuvenation. Aim for seven to nine hours of uninterrupted sleep each night, and create a relaxing bedtime routine to signal to your body that it's time to wind down and prepare for rest.

4. Manage Stress:

Chronic stress can wreak havoc on your health and well-being, contributing to a host of physical and mental health issues. Incorporate stress management techniques such as deep breathing, meditation, mindfulness, and time spent in nature to help mitigate the effects of stress and promote relaxation and resilience.

5. Cultivate Positive Relationships:

Surrounding yourself with supportive, uplifting people who encourage and inspire you is crucial for maintaining motivation, accountability, and a sense of belonging.

Prioritise nurturing your relationships with family, friends, and community members who share your values and support your goals.

Ultimately, the key to unleashing your fittest self lies not in drastic measures or overnight transformations, but in the consistent practice of healthy habits over time.

Remember that progress is rarely linear and setbacks are a natural part of the journey. Stay committed to your goals, embrace the process of growth and self-discovery, and trust in the power of small, daily actions to compound and create lasting change.

As you continue to cultivate healthy habits and prioritise your well-being, you'll gradually bridge the gap between where you are now and where you want to be, unveiling the fittest, strongest, and most vibrant version of yourself along the way. Keep going.

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

Mastering Upper Body Functional Strength: The Ultimate Guide to Effective Exercises

When it comes to building functional strength in the upper body, selecting the right exercises is key to achieving optimal results.

By targeting each muscle group with precise and effective movements, you can enhance overall strength, stability, and mobility, while also improving functional performance in daily activities and sports.

Let's explore the best exercises for each major muscle group in the upper body, along with their benefits and how to perform them correctly.

Chest: Dumbbell Bench Press

The dumbbell bench press is a classic exercise that targets the chest muscles, including the pectoralis major and minor. By using dumbbells, you engage stabilizer muscles and promote balance and symmetry in the chest.

To perform the dumbbell bench press, lie on a bench with dumbbells in hand, arms extended overhead. Lower the weights towards your chest, then press them back up to the starting position, focusing on controlled movement and proper form.

Back: Inverted Row

The inverted row is a highly effective exercise for targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. It also engages the biceps and forearms as secondary muscles.

To perform the inverted row, set up a bar or suspension trainer at waist height, grip the bar with an overhand grip, and hang underneath with arms fully extended. Pull your chest towards the bar, keeping your body in a straight line, then lower back down with control.

Shoulders: 3D Lateral Raises

3D lateral raises target all three heads of the deltoid muscle, providing comprehensive shoulder development and stability. To perform 3D lateral raises, stand with dumbbells at your sides, palms facing your body.

Lift the weights directly out to the sides until they reach shoulder height, then rotate them forward in a semi-circular motion until they meet in front of your body.

Reverse the motion to return to the starting position, maintaining control throughout the movement.

Upper Back: Face Pull

The face pull is a crucial exercise for targeting the muscles of the upper back, including the rear deltoids, rhomboids, and traps.

It also strengthens the rotator cuff muscles and improves shoulder stability. To perform the face pull, attach a rope or band to a cable machine at shoulder height.

Grip the handles with palms facing inward, arms extended in front of you. Pull the handles towards your face, keeping elbows high and shoulder blades retracted, then return to the starting position.

Biceps: Chin Up

Chin-ups are a challenging yet highly effective exercise for targeting the biceps, as well as the muscles of the back and shoulders. To perform chin-ups, grip a pull-up bar with palms facing towards you, hands shoulder-width apart.

Pull your body upwards until your chin clears the bar, then lower back down with control. Focus on using the biceps to initiate the movement, rather than relying solely on momentum.

Triceps: Push Up

Push-ups are a foundational exercise that targets the muscles of the chest, shoulders, and triceps, while also engaging the core and stabilizer muscles.

To perform push-ups, start in a plank position with hands shoulder-width apart, elbows fully extended.

Lower your body towards the ground by bending your elbows, then press back up to the starting position, maintaining a straight line from head to heels throughout the movement.

Forearms: Farmer Carry

The farmer carry is a simple yet effective exercise for strengthening the muscles of the forearms, as well as the grip and overall stability. To perform farmer carries, hold a heavy dumbbell or kettlebell in each hand at your sides.

Keep your shoulders down and back, core engaged, and walk forward in a straight line, focusing on maintaining an upright posture and not letting the weights touch your thighs.

Conclusion: The GOATs of Upper Body Functional Strength Training

Incorporating these GOATs (Greatest of All Time) upper body functional exercises into your training routine can help you develop a well-rounded, balanced physique, while also improving functional strength and performance in daily activities.

Whether you're aiming to build muscle, increase strength, or enhance overall fitness, these exercises provide a solid foundation for achieving your goals.

Remember to prioritize proper form, progressive overload, and consistency in your training to maximize results and prevent injury. With dedication and effort, you can unlock the full potential of your upper body and achieve your fitness aspirations.

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

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. Flavourful and Juicy:

The higher fat content in chicken thighs enhances their flavour 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.

Recipe of the week: Beef Tacos:

Ingredients:

1 lb (about 450g) ground beef
1 small onion, finely chopped
2 cloves garlic, minced
1 packet taco seasoning mix (or use homemade seasoning)
1/2 cup water
Salt and pepper to taste
Taco shells (soft or hard)
Shredded lettuce
Diced tomatoes
Shredded cheese (cheddar or Mexican blend)
Sour cream
Salsa
Optional toppings: chopped cilantro, sliced jalapeños, diced onions

Instructions:

1. In a large skillet, cook the ground beef over medium heat until browned. Drain excess fat if necessary.
2. Add chopped onions and minced garlic to the skillet. Sauté until onions are softened.
3. Stir in the taco seasoning mix and water. Simmer for a few minutes until the mixture thickens and flavors meld.
4. Season with salt and pepper to taste.
5. Warm the taco shells according to package instructions.
6. Assemble the tacos: Spoon the beef mixture into each taco shell.
7. Top with shredded lettuce, diced tomatoes, shredded cheese, and any other desired toppings.
8. Add a dollop of sour cream and salsa on top.
9. Optional: Garnish with chopped cilantro, sliced jalapeños, or diced onions.
10. Serve immediately and enjoy your delicious beef tacos!

Feel free to customise with your favourite toppings and adjust the seasoning to your liking.

Exercise of the week: Seated Leg Curl

The seated leg curl is an isolation exercise that primarily targets the hamstrings, which are located on the back of the thigh.

Here are the muscles that are worked during the seated leg curl:

1. Hamstrings: The hamstrings, which include the biceps femoris, semitendinosus, and semimembranosus, are the primary muscles worked during the seated leg curl. They are responsible for knee flexion.

2. Calves: The calf muscles, located on the back of the lower leg, also assist in knee flexion.

To perform the seated leg curl:

1. Begin by adjusting the machine to fit your body. Adjust the seat so that your knees are in line with the pivot point of the machine.

2. Sit on the machine with your back flat against the backrest and your feet hooked under the padded lever.

3. Grasp the handles on the side of the seat for stability.

4. Flex your knees and bring your heels towards your buttocks, squeezing your hamstrings.

5. Hold the contraction for a few seconds.

6. Slowly release the lever and lower your legs back to the starting position.

7. Repeat for the desired number of repetitions.

It is important to maintain proper form during the seated leg curl to avoid injury. Keep your back flat against the backrest, your core engaged, and your movements slow and controlled.

You can also vary the seated leg curl by using different weights or changing the tempo of the movement.

Things to consider

Follow More Fit People On Social Media:

According to a study, following celebrities or friends who endorse fit lifestyle and healthy eating leave a positive influence, which may help in healthy weight loss.

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.

Mind your gravy:

Try to include only one gravy dish per meal. Thick gravies are full of saturated fats and cream. Have more of roasted or grilled goods instead.

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.

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.

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.

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.

Hydration and Muscle Function:

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

Useless Facts

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

Paul Cotterill once visited the Virgin Islands. They are now just called The Islands.

Dentists have recommended that a toothbrush be kept at least 6 feet away from a toilet to avoid airborne particles resulting from the flush.

Most dust particles in your house are made from dead skin.

Gav Hancock's computer has no "backspace" button! Phil Coyne doesn't make mistakes.

Venus is the only planet that rotates clockwise.

Previous newsletters:

The Woodlands newsletter: Sunday 30th June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35133

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 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 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