Woodlands Fitness Centre

The Woodlands newsletter: Sunday 14th July 2024

Sunday 14th July 2024

Hello,

The Power of Input: How Your Choices Shape Your Well-being

In the fast-paced world we navigate today, it's easy to overlook the profound impact our choices can have on our overall well-being.

The age-old adage "You are what you eat" extends beyond mere dietary considerations to encompass a broader spectrum of our daily choices.

It turns out that the principle of "Garbage in, garbage out" is not confined to the realm of computers; it aptly describes the profound connection between our inputs and outputs in life.

Consider, for instance, the food we consume. Opting for a diet laden with processed, unhealthy choices can leave us feeling lethargic, irritable, and overall, well, like crap.

Conversely, fuelling our bodies with nourishing, wholesome foods provides the energy and vitality needed to tackle life's challenges head-on. The lesson here is clear: eat crap food, feel like crap.

The same principle applies to the information we expose ourselves to. In an era of constant connectivity, tuning in to the news cycle can be a double-edged sword. While staying informed is crucial, the relentless barrage of negative news can contribute to heightened anxiety and stress.

Just as junk food can weigh down our bodies, a constant diet of negativity can weigh heavily on our minds. Watch the news, feel anxious; it's a cause-and-effect relationship that underscores the importance of mindful media consumption.

Now, let's shift our focus to a more positive perspective. The mantra "Lift heavy weights, feel strong" encapsulates the transformative power of physical activity.

Engaging in exercise, particularly strength training, not only enhances our physical strength but also has a profound impact on our mental resilience. The act of overcoming physical challenges translates into a heightened sense of empowerment and strength, both physically and mentally.

Similarly, a simple stroll through nature can yield remarkable benefits for our well-being.

Going for a walk, especially in natural surroundings, promotes relaxation, reduces stress, and clears the mind. It's a reminder that sometimes the simplest activities can have the most profound impact on our state of being.

In the realm of mental inputs, the power of positivity cannot be overstated. Listening to uplifting, constructive content fosters a positive mindset.

Choosing to surround ourselves with optimism and encouragement can reshape our outlook on life, creating a ripple effect that extends to our thoughts, actions, and overall well-being.

In essence, the choices we make—whether in terms of nutrition, information consumption, physical activity, or mental inputs—directly influence how we feel. "Garbage in, garbage out" serves as a poignant reminder that the quality of our inputs shapes the quality of our outputs.

By consciously opting for uplifting, positive choices, we pave the way for a life characterised by strength, relaxation, and an overall sense of well-being.

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 Evolution of Strength: Understanding the Safety of Weightlifting

In the world of fitness, there exists a common misconception that lifting weights is inherently dangerous—a belief perpetuated by myths and misconceptions surrounding resistance training.

However, for those who have experienced the transformative power of weightlifting firsthand, there is a profound realisation that couldn't be further from the truth.

Maturing in the gym is not just about building muscle and increasing strength—it's about recognising that lifting weights is not only safe but essential for long-term health and well-being.

Maturing in the gym is realising that lifting weights is safer than being weak. Contrary to popular belief, weightlifting is not synonymous with injury or risk. In fact, when performed with proper form, technique, and supervision, resistance training is one of the safest and most effective forms of exercise available.

By gradually increasing the load and intensity of our workouts, we strengthen muscles, bones, and connective tissues, reducing the risk of injury and enhancing overall stability and resilience.

Moreover, weightlifting offers a myriad of health benefits beyond just physical strength, including improved bone density, metabolic health, and functional mobility.

Being weak is more dangerous than lifting weights. While the perceived risks of weightlifting may deter some individuals from engaging in resistance training, the real danger lies in the consequences of physical weakness and frailty.

As we age, our muscles naturally weaken and our bones become more susceptible to fractures and injuries. Without the stimulus of regular physical activity, our bodies deteriorate, leaving us vulnerable to a host of age-related health issues, including osteoporosis, sarcopenia, and functional decline.

In contrast, lifting weights helps to mitigate these risks by preserving muscle mass, enhancing bone density, and improving overall physical function, thereby reducing the likelihood of falls, fractures, and other injuries.

So, how can we overcome the fear of weightlifting and embrace its transformative power? It starts with education and empowerment.

By dispelling common myths and misconceptions surrounding resistance training and providing individuals with the knowledge and resources they need to lift weights safely and effectively, we can empower them to take control of their health and fitness journey.

This may involve working with qualified fitness professionals, following evidence-based training programs, and gradually progressing in weight and intensity over time.

Additionally, cultivating a mindset of self-efficacy and resilience can help individuals overcome fear and self-doubt, enabling them to embrace the challenge of weightlifting with confidence and enthusiasm.

In conclusion, maturing in the gym is about more than just physical strength—it's about understanding the safety and efficacy of weightlifting as a means to enhance overall health and well-being.

By recognising that lifting weights is safer than being weak and overcoming the fear of resistance training, individuals can unlock the transformative potential of strength training and reap the countless benefits it has to offer.

So, let us embrace the challenge of weightlifting, prioritise our long-term health and vitality, and build a future filled with strength, resilience, and empowerment.

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

Tray Bake Triumph: Streamlining Weight Loss Meal Prep with High-Protein Recipes

In the pursuit of a healthier lifestyle, effective meal preparation is often the key to success. Tray bakes, with their simplicity and versatility, stand out as a powerful tool for those aiming to shed pounds while maintaining a protein-rich diet.

Let's explore the advantages of tray bakes for weight loss meal prep and discover some delicious high-protein recipes to kickstart your culinary journey.

Advantages of Tray Bakes for Weight Loss Meal Prep:

1. Efficiency and Simplicity:
Tray bakes simplify the cooking process, allowing you to prepare a week's worth of meals in one go. This efficiency is crucial for those with busy schedules, ensuring that a nutritious option is readily available.

2. Portion Control:
By portioning ingredients onto a single tray, you can easily manage serving sizes, promoting mindful eating. This helps prevent overeating and contributes to a balanced caloric intake.

3. Nutrient-Packed Ingredients:
Tray bakes provide an excellent canvas for incorporating nutrient-dense foods. Load up on lean proteins, colourful vegetables, and complex carbohydrates to create a well-rounded, satisfying meal.

4. Easy Cleanup:
The beauty of tray bakes lies in their minimal mess. With only one pan to clean, you spend less time on post-cooking chores and more time enjoying your newfound healthy habits.

High-Protein Tray Bake Recipes:

1. Lemon Herb Chicken and Vegetables:

Ingredients:
Chicken breasts
Broccoli florets
Cherry tomatoes
Lemon slices
Olive oil, herbs, and spices

Instructions:
Marinate chicken in lemon juice, olive oil, and herbs.
Arrange on a tray with veggies, drizzle with olive oil, and bake until chicken is cooked through.

2. Salmon Quinoa Power Bowl:
Ingredients:
Salmon fillets
Quinoa
Asparagus
Red bell pepper
Lemon, garlic, and herbs

Instructions:
Season salmon with lemon, garlic, and herbs.
Layer on a tray with quinoa and vegetables; bake until salmon flakes easily.

3. Mediterranean Chickpea Delight:
Ingredients:
Chickpeas
Cherry tomatoes
Red onion
Feta cheese
Olive oil, garlic, and oregano

Instructions:
Toss chickpeas, veggies, and feta in olive oil, garlic, and oregano.
Spread on a tray and bake for a hearty, protein-packed vegetarian option.

In conclusion, tray bakes provide a practical and tasty solution for weight loss meal prep, combining the benefits of simplicity, portion control, and nutrient density.

Experiment with these high-protein tray bake recipes to discover a world of flavourful, health-conscious options that make your journey towards fitness both enjoyable and sustainable.

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

Recipe of the week: Turkey jerky

Turkey jerky is a dried and cured snack made from turkey meat. It is a good source of lean protein, low in fat, and contains various vitamins and minerals.

Ingredients:

1 pound turkey breast, thinly sliced
1/4 cup soy sauce
2 tablespoons Worcestershire sauce
1 tablespoon honey or maple syrup
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (optional for heat)

Instructions:

1. In a bowl, combine soy sauce, Worcestershire sauce, honey, onion powder, garlic powder, black pepper, smoked paprika, and cayenne pepper (if using). Mix well to create the marinade.

2. Add the thinly sliced turkey to the marinade, ensuring each piece is coated. Marinate in the refrigerator for at least 2 hours, or preferably overnight for enhanced flavor.

3. Preheat your oven to the lowest setting (usually around 170°F or 75°C). Alternatively, use a food dehydrator according to its instructions.

4. Place a wire rack on a baking sheet. Arrange the marinated turkey slices on the rack, allowing space between each piece.

5. Bake in the preheated oven or dehydrate until the turkey becomes dry and jerky-like. This can take 2-4 hours, depending on your method and desired texture.

6. Check for doneness by testing the flexibility and dryness of the jerky. It should be firm but still slightly pliable.

7. Once done, let the turkey jerky cool completely. Store it in an airtight container for lasting freshness.

Enjoy your homemade turkey jerky as a nutritious and delicious snack!

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

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.

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.

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.

Use Oil Spray While Cooking:

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

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.

Muscle Recovery Techniques:

Incorporate muscle recovery techniques such as foam rolling, massage, and active release to reduce muscle soreness and improve flexibility.

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.

Eccentric vs. Concentric Muscle Training:

Understanding the differences between eccentric (lengthening) and concentric (shortening) muscle contractions can help tailor your workouts to target specific muscle development.

Useless Facts

Oak trees do not produce acorns until they are fifty years of age or older.

Pete Spencer can strangle you with a cordless phone.

The first owner of the Marlboro company died of lung cancer.

All US Presidents have worn glasses; some just didn't like being seen wearing them in public.

Taylor Hicks likes his meat so rare that he only eats unicorns.

Mosquito repellents don't repel. They hide you. The spray blocks the mosquito's sensors so they don't know you're there.

Previous newsletters:

The Woodlands newsletter: Sunday 7th July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35158

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 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