Matlock / Bakewell gym - Blog

The Woodlands newsletter: Sunday 21st July 2024

Sunday 21st July 2024

Hello,

The Power of Choice: How Your Decision to Exercise Improves Your Life

Every day, we are faced with countless decisions, both big and small, that shape the trajectory of our lives. From what we eat for breakfast to how we spend our free time, each choice we make has the potential to influence our health, happiness, and overall well-being.

Yet, perhaps one of the most impactful choices we can make is whether to go to the gym or skip it—a decision that holds the power to not only change our day but also transform our lives over time.

Go to the gym or skip it? In the grand scheme of things, it may seem like a relatively minor decision. After all, skipping one workout won't make much of a difference in the long run, right?

However, when we zoom in and examine the choice in the context of the present moment, its significance becomes clear.

Going to the gym represents a commitment to our health and well-being, a dedication to self-improvement, and a willingness to prioritise our physical and mental fitness over temporary comfort or convenience.

On the other hand, skipping the gym may provide immediate relief from the effort and exertion of exercise, but it also means missing out on the countless benefits that come from regular physical activity—increased energy, improved mood, enhanced cognitive function, and reduced risk of chronic disease, to name just a few.

That choice, in that moment, will change your day. The decision to go to the gym or skip it sets the tone for the rest of our day, influencing our energy levels, mood, and productivity. When we choose to prioritise exercise, we start our day on a positive note, invigorated and ready to tackle whatever challenges come our way.

The endorphin rush and sense of accomplishment that follow a great workout set the stage for a day filled with focus, determination, and resilience.

Conversely, skipping the gym can leave us feeling lethargic, unmotivated, and guilty for neglecting our health goals—a negative mindset that can permeate every aspect of our day and hinder our ability to perform at our best.

That choice, over time, will change your life. While the decision to go to the gym or skip it may seem inconsequential in the moment, its cumulative effects over time are anything but.

Consistency is the key to success when it comes to fitness, and each workout missed represents a missed opportunity to progress towards our goals and build the habits that lead to lasting change.

Over weeks, months, and years, the choice to prioritise exercise shapes our physique, our health, and our overall quality of life. It sets us on a path of self-discovery, growth, and transformation, empowering us to become the best possible version of ourselves.

In conclusion, the decision to go to the gym or skip it is far more than just a choice between sweating it out or taking it easy for a day. It's a reflection of our priorities, our values, and our commitment to living a life of health, vitality, and purpose.

So, the next time you find yourself faced with this decision, remember the profound impact it can have on your day and your life.

Choose wisely, embrace the challenge, and let your commitment to fitness be the driving force behind your journey to a happier, healthier, and more fulfilling life.

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 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.


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 flavor, 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 over-consumption 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 fiber 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 colorful 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: Cowboy Butter steak sliders

Ingredients:
1 pound ground beef
Salt and pepper to taste
1 cup shredded cheddar cheese
1/2 cup Cowboy Butter (melted)
1 tablespoon Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
Slider buns

Method:
1. Preheat your grill or stovetop griddle over medium-high heat.
2. Season the ground beef with salt and pepper, then shape it into small slider-sized patties.
3. Grill the patties to your desired doneness, adding shredded cheddar cheese on top during the last minute of cooking to melt.
4. In a small bowl, mix together the melted Cowboy Butter, Worcestershire sauce, garlic powder, and onion powder.
5. Once the sliders are cooked, brush each patty with the Cowboy Butter mixture.
6. Toast the slider buns on the grill for a minute or until golden brown.
7. Assemble the sliders by placing a cheesy patty on each bun, and optionally, add lettuce, tomato, or your favourite toppings.
8. Serve and enjoy your Cowboy Butter steak sliders!


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.


Things to consider


Detox Your Kitchen:

Toss away the fattening foods, chocolates, sauces, dressings etc. and fill yourself with fresh and healthy items. If your fridge is healthy, certainly you would cook healthy and eat healthy.

Consult Your Doctor:

Have regular medical check-ups, consult your doctor if something is not suiting you. Many instances of obesity are induced due to side effect of some medication.

Medical Condition:

Conditions like PCOS (Polycystic Ovarian Syndrome),Thyroid and Diabetes often lead to abnormal weight gain. Consult your doctor and start the treatment immediately, if you are facing severe problems.

Water Weight:

Excess water present in the body may also lead to a condition called water retention, which leads to bloating. Water retention maybe caused by food intolerance, poor diet, toxin exposure and condition like kidney failure. Go for a salt-free diet to shed water weight.

Adjusting Caloric Intake for Muscle Goals:

Depending on your goals, you may need to adjust your caloric intake. A surplus of calories can support muscle growth, while a deficit can aid in fat loss.

Supportive Footwear for Lifting:

Proper footwear, including weightlifting shoes or minimalist shoes, can provide stability and support during resistance training exercises.

The Role of Testosterone in Muscle Growth:

Testosterone is a key hormone for muscle development in both men and women. Strategies to naturally boost testosterone levels can enhance muscle growth.

Time Under Tension (TUT) Training:

Time Under Tension (TUT) involves controlling the speed of your repetitions to increase the time your muscles are under stress. This technique can be used to promote muscle growth.


Useless Facts

Walt Disney was afraid of mice.

The dark is afraid of Jim McCann.

The site with the highest number of women visitors between the age of 35 and 44 years old: Alka-Seltzer.com

The king of hearts is the only king without a mustache.

Ben Clarke can kill two stones with one bird.

Pearls melt in vinegar.


Previous newsletters:

The Woodlands newsletter: Sunday 14th July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35159

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 newsletter: Sunday 31st March 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34351
















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