Matlock / Bakewell gym - Blog

The Woodlands newsletter: Sunday 28th July 2024

Sunday 28th July 2024

Hello,

When does exercise become a craving, not a chore?

In the pursuit of health and wellness, there comes a transformative moment when exercise evolves from a dreaded chore to an eagerly anticipated part of our daily routine.

It's a shift that transcends physical fitness, touching the very essence of our being and igniting a deep-seated craving for movement and activity.

When our bodies reach a point where they instinctively yearn for exercise—a point where rest day becomes the hardest day—we know that we have truly made it on our journey towards optimal health and well-being.

Get to a point where your body craves exercise. In a world filled with distractions and competing priorities, finding the motivation to exercise can often feel like an uphill battle.

Yet, as we commit to our fitness journey and experience the transformative power of regular physical activity, something remarkable begins to happen.

Our bodies begin to adapt and respond to the demands placed upon them, becoming stronger, more resilient, and more efficient with each workout.

Over time, exercise becomes more than just a means to an end—it becomes a source of joy, fulfillment, and vitality that enriches every aspect of our lives.

No daily reminders or alarm bells needed. Just an internal alarm that screams "I need to move". When exercise becomes a natural part of our daily routine, we no longer rely on external reminders or incentives to get moving.

Instead, we listen to the cues and signals our bodies send us, recognising when it's time to lace up our shoes and hit the gym or head outside for a run.

Whether it's the exhilarating rush of endorphins that follows a tough workout or the sense of accomplishment that comes from pushing ourselves beyond our limits, our bodies instinctively crave the physical and mental benefits that exercise provides.

When rest day becomes the hardest day...you've made it. Perhaps the truest measure of our commitment to fitness is how we approach rest days.

For many, rest days are viewed as a welcome break from the rigors of exercise. A chance to relax, recover, and recharge for the week ahead.

Yet, for those who have truly embraced the fitness lifestyle, rest days can be the most challenging days of all. It's a sign that our bodies have become so accustomed to the routine of exercise that they protest when denied the opportunity to move and challenge themselves.

In essence, reaching a point where our bodies crave exercise represents a significant milestone on our journey towards optimal health and well-being. It's a testament to our commitment, discipline, and unwavering dedication to prioritising our physical and mental health.

So, the next time you find yourself eagerly anticipating your next workout or feeling restless on a rest day, remember that you've made it.

Embrace the journey, celebrate your progress, and let your body's craving for exercise be a constant reminder of the incredible transformation you've undergone on your path to wellness.

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-developed 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.

In conclusion: 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.


*Vegetarian Protein Power: Boosting Your Daily Intake with 75+ Grams through Smart Snacking"

Elevating your daily protein intake as a vegetarian is not only achievable but can be deliciously satisfying with the right snack choices.

By strategically incorporating protein-rich vegetarian options into your daily routine, you can easily add an extra 75+ grams of protein to your diet. Let's explore some tasty and nutritious vegetarian snacks to help you reach your protein goals.

1. Cottage Cheese and Berries (28g protein):

Begin your day with a protein-packed snack by combining cottage cheese with a medley of fresh berries. The creamy texture of cottage cheese complements the burst of flavors from the berries, providing a delightful and protein-rich breakfast or snack.

2. Protein-Packed Smoothie (25g protein):

Blend a smoothie using vegetarian protein powder, almond milk, a banana, and a handful of spinach. This refreshing drink is not only a great way to start your day but also serves as a convenient and protein-rich snack.

3. Hard-Boiled Egg and Avocado (15g protein):

Enjoy the dynamic duo of a hard-boiled egg and sliced avocado. This savory and nutritious snack offers a combination of protein, healthy fats, and essential nutrients.

4. Greek Yogurt Parfait (20g protein):

Layer Greek yogurt with granola, nuts, and a drizzle of honey for a delightful parfait. Greek yogurt is a rich source of protein, and when combined with crunchy granola and nuts, it creates a satisfying and energizing snack.

5. Chickpea Salad (15g protein per cup):

Toss together a chickpea salad with cherry tomatoes, cucumber, feta cheese, and a light vinaigrette. Chickpeas are a versatile protein source, and this salad provides a tasty and protein-packed option for any time of the day.

6. Cheese and Whole Grain Crackers (12g protein):

Pair your favourite cheese with whole grain crackers for a simple and savoury snack. Cheese contributes protein, and whole grain crackers add fibre, creating a well-rounded and satisfying munch.

7. Quinoa and Vegetable Stuffed Bell Peppers (20g protein):
Prepare quinoa and vegetable stuffed bell peppers for a protein-rich and savoury snack. This option can be made in advance and reheated, offering a convenient and nutritious bite.

8. Almond Butter and Banana Wrap (15g protein):
Spread almond butter on a whole grain tortilla, add sliced banana, and roll it up for a quick and protein-packed wrap. This snack is not only delicious but also provides a balance of protein and healthy carbohydrates.

Consistency is key when aiming to increase your protein intake through vegetarian snacks. Experiment with these options and find the combinations that suit your taste preferences and lifestyle.

By incorporating these protein-rich vegetarian snacks into your daily routine, you'll be well on your way to surpassing the 75-gram mark and supporting your nutritional goals. Enjoy the journey to a protein-enriched vegetarian lifestyle!

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


Recipe of the week: Basque Cheesecake in a loaf pan

Here's a simple recipe for a Basque Cheesecake in a loaf pan:

Ingredients:

2 pounds (about 900g) cream cheese, softened
1 3/4 cups (350g) granulated sugar
5 large eggs
2 cups (480ml) heavy cream
1 tablespoon vanilla extract
1 cup (120g) all-purpose flour
1/4 teaspoon salt

Instructions:

1. Preheat your oven to 400°F (200°C). Grease a standard-sized loaf pan and line it with parchment paper, leaving some overhang for easy removal.

2. In a large bowl, beat the cream cheese until smooth.

3. Add the sugar to the cream cheese and continue beating until well combined.

4. Add the eggs one at a time, beating well after each addition.

5. Pour in the heavy cream and vanilla extract, and mix until the batter is smooth.

6. Sift in the flour and salt, then gently fold them into the batter until just combined. Be careful not to overmix.

7. Pour the batter into the prepared loaf pan.

8. Bake in the preheated oven for about 50-60 minutes or until the top is deeply golden brown and the center is set. The cake might still be a bit jiggly in the center, but it will firm up as it cools.

9. Allow the Basque cheesecake to cool in the pan for at least 2 hours. Then, transfer it to the refrigerator and chill for an additional 2-4 hours or overnight.

10. Once fully chilled, use the parchment paper overhang to lift the cheesecake out of the pan. Slice and enjoy!

This Basque cheesecake has a beautifully caramelised top with a creamy and indulgent interior.


Exercise of the week: A kettlebell hammer curl

A kettlebell hammer curl primarily targets the muscles of the biceps, but it also engages the brachialis and brachioradialis muscles in the forearm.

To perform a kettlebell hammer curl:

1. Stand upright with your feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip (palms facing your body).

2. Keep your elbows close to your sides and your core engaged for stability.

3. Begin the movement by flexing your elbows and curling the kettlebells towards your shoulders while maintaining the neutral grip.

4. Keep your wrists straight throughout the movement, avoiding any excessive wrist flexion or extension.

5. Squeeze your biceps at the top of the movement, then slowly lower the kettlebells back to the starting position in a controlled manner.

6. Repeat for the desired number of repetitions.

Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you become stronger and more comfortable with the movement.

As with any exercise, it's important to maintain proper form and technique to avoid injury. If you're new to kettlebell exercises or have any concerns, consider seeking guidance from a fitness professional.


Things to consider

Age Factor:

At 40, your metabolism is not the same as your 20's. Start making amends by including whole food products, soya, and more calcium and antioxidant rich food.

Make Use of Apps:

There are apps and gadgets that can help keep a track of your steps and stairs, get yourself handy on one of those apps and monitor your physical activity.

Track Your Calorie Count:

Maintain a food journal or make note in your mobile phone about the calories that you are having throughout the day. According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000.

Don't Eat With A Large Group:

When you are eating out with a large group, it is tough to keep a tab on portion, and you may end up eating more than you usually do a relatively smaller group.

Also, larger the group, the more you spent time on table and greater the noshing.


Useless Facts

Walt Disney was afraid of mice.

Sarah Kenrick can stare you down with her back turned.

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 moustache.

Lisa "Pipkins" Southgate once bowled a strike. Without a ball. She wasn't even in a bowling alley.

Pearls melt in vinegar.


Previous newsletters:

The Woodlands newsletter: Sunday 21st July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35160

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 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