Matlock / Bakewell gym - Blog

The Woodlands newsletter: Sunday 4th August 2024

Sunday 4th August 2024


Hello,

Choose Progress: Overcoming Excuses to Achieve Your Goals

In the journey towards achieving our goals and realising our dreams, there inevitably comes a point where we are faced with a critical decision: will we allow ourselves to be held back by excuses, or will we take decisive action and make meaningful progress towards our aspirations?

In six months' time, the outcome will be clear: either a list of excuses will stand as a testament to missed opportunities and unfulfilled potential, or a record of progress will serve as a testament to our determination, resilience, and commitment to success.

Ultimately, the choice is ours to make.

Excuses are insidious barriers that stand between us and our goals, whispering seductively in our ears, convincing us that we are not capable, not worthy, or not deserving of success.

They manifest in myriad forms—procrastination, self-doubt, fear of failure—and can derail even the most well-intentioned plans and aspirations.

Yet, excuses are nothing more than illusions, distractions that prevent us from realising our true potential and living our best lives.

In six months, you will either have a list of excuses or a record of progress. The trajectory of our lives is determined by the choices we make each day—the actions we take, the habits we cultivate, and the mindset we adopt.

Will we allow ourselves to be swayed by the siren song of excuses, or will we rise above the noise and forge ahead with unwavering determination and resolve?

The answer lies in our willingness to confront our fears, overcome our self-imposed limitations, and embrace the discomfort of growth and change.

Ultimately, the choice is yours. While it may be tempting to succumb to the allure of excuses, to cling to the safety of familiarity and routine, the path to true fulfilment lies in stepping outside our comfort zones and embracing the unknown.

It requires courage, resilience, and an unwavering belief in our ability to overcome any obstacle that stands in our way.

By choosing progress over excuses, we unlock the door to endless possibilities and pave the way for a future filled with success, fulfilment, and happiness.

In six months' time, where do you want to be? Will you look back with regret at the opportunities missed and the dreams left unfulfilled, or will you celebrate the progress made and the milestones achieved? The choice is yours to make.

Choose wisely, for the decisions you make today will shape the course of your life tomorrow. Embrace the challenge, seize the opportunity, and let your record of progress be a testament to your courage, determination, and unwavering commitment to success.

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


A Strategic Approach: Dividing Body Parts Based on Push/Pull or Upper/Lower

When it comes to crafting an effective workout routine, understanding how to divide your body parts can significantly impact your progress and overall results.

Two popular methods for organising workouts are based on push/pull and upper/lower splits. Each approach offers unique advantages and considerations, allowing individuals to tailor their training regimen to their specific goals and preferences.

Push/Pull Split:

The push/pull split categorises exercises based on the primary movement pattern involved: pushing and pulling. This division allows for efficient targeting of muscle groups and balanced training sessions.

Push Exercises: Pushing movements primarily involve extending or pushing objects away from the body. Examples include:

- Chest: Bench press, dumbbell flyes
- Shoulders: Overhead press, lateral raises
- Triceps: Tricep dips, tricep pushdowns

Pull Exercises: Pulling movements entail pulling objects toward the body or bringing the body toward an object. Key examples include:

- Back: Pull-ups, rows (barbell, dumbbell, cable)
- Biceps: Bicep curls, chin-ups
- Rear Deltoids: Face pulls, reverse flyes

Benefits of Push/Pull Split:

1. Efficiency:

By grouping similar movements together, you can target specific muscle groups more effectively within each workout session.

2. Balanced Training:

This split helps prevent muscle imbalances by ensuring that both agonist and antagonist muscle groups receive equal attention.

3. Recovery:

Alternating between push and pull days allows for adequate recovery of targeted muscle groups while still maintaining training frequency.

Upper/Lower Split:

The upper/lower split divides workouts based on the body's anatomical regions: upper body and lower body. This approach enables individuals to focus on distinct muscle groups during each session while allowing for ample recovery time.

Upper Body Exercises: Upper body workouts typically include exercises that target the chest, back, shoulders, and arms.

Lower Body Exercises: Lower body workouts involve movements that engage the muscles of the legs, including the quadriceps, hamstrings, glutes, and calves.

Benefits of Upper/Lower Split:

1. Targeted Focus:

By dedicating entire sessions to either the upper or lower body, you can prioritise specific muscle groups and perform a greater volume of exercises for each region.

2. Frequency:

Upper/lower splits often allow for higher training frequencies, as you can alternate between upper and lower body workouts multiple times per week while still allowing for adequate recovery.

3. Variety:

This split offers versatility in programming, allowing for customisation based on individual goals, preferences, and training experience.

Choosing the Right Split:

Selecting the optimal split depends on various factors, including your training goals, schedule, and personal preferences. Some considerations to keep in mind include:

Goal Specificity:

Determine whether your primary focus is on building strength, muscle mass, or overall fitness.

Time Commitment:

Assess how many days per week you can dedicate to training and whether you prefer shorter, more frequent sessions or longer, less frequent ones.

Recovery Needs:

Consider your recovery capacity and how well your body responds to different training frequencies and volumes.

Ultimately, the best split is one that aligns with your goals, schedule, and individual needs. Experimenting with different approaches can help you find what works best for you and optimise your training for long-term success.

In conclusion, whether you opt for a push/pull or upper/lower split, structuring your workouts around these principles can enhance the effectiveness and efficiency of your training routine.

By strategically dividing body parts and movements, you can maximise muscle engagement, promote balanced development, and work towards achieving your fitness objectives.

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


Nourishing Your Day on a Budget: High-Protein Snacks for UK Lifestyles

Maintaining a healthy and protein-rich diet doesn't have to be an expensive endeavour. In the UK, where culinary diversity meets budget-conscious choices, there are plenty of delicious high-protein snacks that won't break the bank.

Whether you're on the go or relaxing at home, these wallet-friendly options will keep you energised throughout the day.

1. Beans on Wholegrain Toast

Beans are a staple in British households, and they're an excellent source of protein. Opt for canned beans, such as kidney or cannellini beans, and spread them on wholegrain toast for a hearty and nutritious snack.

2. Scottish Oatcakes with Cheese

Scottish oatcakes provide a wholesome base for a protein-packed snack. Pair them with affordable yet flavourful cheese varieties like mature cheddar or Wensleydale for a satisfying and budget-friendly treat.

3. Sardines on Rye Crackers

Canned sardines are not only rich in protein but also loaded with omega-3 fatty acids. Spread them over whole grain rye crackers for a tasty and nutritious snack that reflects the UK's maritime culinary traditions.

4. Porridge with Nut Butter

A bowl of warm porridge is not only a comforting breakfast but also a versatile snack. Stir in a spoonful of almond or peanut butter for an extra protein boost that will keep you fuelled throughout the day.

5. Egg and Cress Sandwich

Hard-boiled eggs, a classic protein source, shine in a simple sandwich. Layer slices of hard-boiled eggs with fresh cress on wholemeal bread for a traditional yet protein-packed British snack.

6. Cottage Cheese with Pickled Beetroot

Cottage cheese is an affordable dairy option high in protein. Mix it with diced pickled beetroot for a tasty and colourful snack that adds a touch of sweetness to your day.

7. Seeded Crackers with Hummus

Explore the diverse world of hummus with a variety of flavours available in UK supermarkets. Spread hummus on seeded crackers for a delicious and protein-rich snack that offers a delightful crunch.

8. Smoked Mackerel Pâté on Cucumber Slices

Smoked mackerel is a cost-effective and protein-packed fish option. Create a simple pâté by blending smoked mackerel with a bit of cream cheese, and serve it on crisp cucumber slices for a refreshing snack.

9. Greek Yogurt with Berries

Greek yogurt is a versatile dairy product that can be paired with fresh berries for a delicious and protein-rich snack. Choose seasonal berries to keep costs down while enjoying a burst of natural sweetness.

10. Chicken and Vegetable Skewers

Utilise budget-friendly chicken thighs to create flavourful skewers. Marinate them with herbs and spices, then grill or roast alongside affordable vegetables like bell peppers and onions for a satisfying and protein-packed snack.

Eating high-protein snacks in the UK on a budget is not only achievable but also a delightful exploration of local flavours.

With these affordable and delicious options, you can nourish your body without compromising your wallet, making every bite a celebration of both health and economy.

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-color 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-colour 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: The Barbell Rear Delt Row to Neck lying prone on a bench

The Barbell Rear Delt Row to Neck lying prone on a bench is a variation of the exercise that involves lying face down on an inclined bench. This targets the rear deltoids, traps, and upper back muscles.

To perform it, set an adjustable bench to a 45-degree incline.

Lie face down with your chest and abdomen on the bench, allowing your arms to hang straight down.

Grasp a barbell with an overhand grip, keeping your palms facing in.

Lift the barbell towards your neck by retracting your shoulder blades and bending your elbows, then lower it back down with control.

This variation emphasises the rear delts and helps improve upper back strength.

Maintain proper form and use an appropriate weight for your fitness level.


Things to consider

Keep Sipping Into Water With Every Glass Of Alcohol You Chug In:

This way you also keep a track of the amount of alcohol you take and ensure a proper check on your liquid calorie intake.

The Role of Core Strength in Muscle Building:

A strong core is fundamental for stability and proper form during resistance training exercises. Incorporating core-specific workouts can enhance overall muscle development.

Bodybuilding and Competition:

Some individuals pursue bodybuilding as a sport or enter competitions to showcase their muscle development. This path involves specific training and nutrition strategies tailored to competition goals.

Avoid Deep Fried And Go For The Healthier Snacks:

Smart choices and weight loss go a long way. Large-scale parties are filled with snacks of all kinds. Go for tikkas, and steamed dumplings over fried aloo tikki and buttery pav bhaji.

Supersets and Drop Sets:

Supersets and drop sets are advanced training techniques that involve performing multiple exercises in a row without rest or progressively reducing weight in a single set. These methods can intensify workouts.

Sarcopenia and Aging:

Sarcopenia is the age-related loss of muscle mass. Regular resistance training and a protein-rich diet can help combat this natural process and maintain muscle strength as you age.

Never Set Out On An Empty Stomach:

If you reach a party famished its likely you will eat anything and everything that comes your way. Grab a fruit or a healthy snack before you head off.

Decide Your 'Treat of the Day' in advance:

Before heading out, plan in on your treat of the day in advance like is it going to be the sinful chocolate dessert or the greasy mutton kebabs. Feed your craving for the star of the day; eat it slowly, enjoying it to the fullest. But, keep it light and healthy, as far as the rest of treats are concerned.


Useless Facts

It takes 3,000 cows to supply the NFL with enough leather for a year's supply of footballs.

Taylor Hicks can sit in the corner of a round room.

Thirty-five percent of people who use personal ads for dating are already married.

The 3 most valuable brand names on earth are Marlboro, Coca-Cola, and Budweiser (in that order).

Lisa Joyce cheated on her English test. With a calculator.

Humans are the only primates that don't have pigment in the palms of their hands.


Previous newsletters:

The Woodlands newsletter: Sunday 28th July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35161

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 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