Matlock / Bakewell gym - Blog
The Woodlands newsletter: Sunday 1st September 2024
Sunday 1st September 2024
Hello,
How can you Live to 100+ Years Old
Living to 100 years old and beyond is a goal for many, but achieving it requires more than just luck. It involves a combination of lifestyle practices that support long-term health and vitality.
Based on current research and health recommendations, here's a comprehensive guide on how to maximise your chances of reaching a centennial age with vitality and well-being.
1. Daily Physical Activity
10,000 Steps per Day
Walking 10,000 steps daily is a well-known benchmark for maintaining general health and fitness. Regular walking supports cardiovascular health, enhances mood, and helps in managing weight. It also promotes mobility and reduces the risk of chronic diseases.
High-Intensity Activity 3 Times a Week
Incorporating high-intensity interval training (HIIT) or other forms of vigorous exercise three times a week can boost cardiovascular health, improve metabolic function, and enhance overall physical fitness.
HIIT workouts help in burning fat, building muscle, and increasing endurance.
2-4 Weight Lifting Sessions per Week
Strength training is crucial for maintaining muscle mass, bone density, and overall metabolic health as we age.
Engaging in weight lifting or resistance training four times a week can help preserve muscle strength, improve joint health, and support a higher metabolism.
2. Nutrition for Longevity
90% Whole Food Diet
A diet rich in whole foods—such as vegetables, fruits, lean proteins, whole grains, and healthy fats—provides essential nutrients and minimises the intake of processed foods high in sugar and unhealthy fats.
Whole foods are more nutrient-dense, supporting better overall health and reducing the risk of chronic diseases.
30-50 Grams of Protein per Meal
Adequate protein intake is vital for maintaining muscle mass, repairing tissues, and supporting metabolic processes.
Consuming 30-50 grams of protein at each meal ensures that your body gets the essential amino acids needed for optimal health and muscle preservation.
Salt and Electrolyte Water
Maintaining proper electrolyte balance is essential for hydration and overall health. Drinking water with added electrolytes can help regulate fluid balance, support nerve function, and enhance physical performance.
Ensure that salt intake is moderate, as excessive salt can lead to health issues like hypertension.
3. Supplementation and Hydration
Magnesium, Collagen, and Glycine
- Magnesium: This mineral supports numerous bodily functions, including muscle and nerve function, bone health, and energy production. Adequate magnesium intake can also help in reducing inflammation and improving sleep quality.
- Collagen: Collagen supplements can support joint health, skin elasticity, and overall connective tissue strength. As we age, collagen production naturally decreases, so supplementation can help maintain joint function and skin integrity.
- Glycine: An amino acid that plays a role in protein synthesis and supports various metabolic processes. Glycine can also improve sleep quality and support digestive health.
4. Daily Habits and Lifestyle
Morning Sunlight
Exposure to natural sunlight in the morning helps regulate the body's circadian rhythm, which can improve sleep quality and overall mood. Morning sunlight exposure also promotes vitamin D synthesis, which is crucial for bone health and immune function.
5. Consistency and Holistic Approach
Achieving longevity is not just about individual practices but also about consistency and a holistic approach to health. Incorporating these elements into a daily routine can lead to a cumulative effect that supports long-term well-being:
- Balance and Moderation: While adhering to these practices, balance and moderation are key. Extreme diets or exercise regimens can lead to burnout or health issues, so aim for a balanced approach.
- Mental and Emotional Health: Maintaining mental and emotional well-being through stress management, social connections, and fulfilling activities also contributes significantly to overall health and longevity.
Conclusion: The Path to a Long, Healthy Life
Living to 100 years old and beyond is achievable through a combination of daily physical activity, a nutritious diet, proper supplementation, and consistent healthy habits. By walking 10,000 steps daily, engaging in regular high-intensity and strength training, eating a whole food diet with adequate protein, staying hydrated with electrolyte water, and supplementing with magnesium, collagen, and glycine, you can enhance your chances of reaching a ripe old age with vitality.
Incorporating morning sunlight into your routine and maintaining a balanced lifestyle can further support longevity and overall well-being. Adopting these practices not only aims to extend life but also to improve the quality of those additional years, ensuring a life that is both long and fulfilling.
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...
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 30-Minute Workout: Why Shorter Sessions Are More Effective
In the world of fitness, there's a prevailing notion that longer workouts are always better. However, recent studies and fitness trends have challenged this belief, highlighting the benefits of shorter, more focused exercise routines.
One such trend is the 30-minute workout, gaining popularity for its effectiveness and efficiency. In this article, we'll explore the reasons why people should consider limiting their workouts to 30 minutes.
1. Time Efficiency
One of the primary reasons to embrace the 30-minute workout is time efficiency. In today's fast-paced world, finding an hour or more for exercise can be challenging. A 30-minute workout easily fits into busy schedules, making it more likely that individuals will stick to their fitness routines. Shorter workouts ensure that time is not a barrier to staying active.
2. Intensity Matters
Research shows that shorter workouts can be more intense, leading to better results in less time. High-intensity interval training (HIIT) is a prime example of this. HIIT workouts, often under 30 minutes, involve alternating short bursts of intense exercise with brief rest periods.
This approach can boost cardiovascular health, burn calories, and build strength more effectively than longer, moderate workouts.
3. Consistency Is Key
Consistency is vital for any fitness regimen. When workouts are shorter, people are more likely to remain consistent in their exercise routine. The mental barrier of committing to an hour-long session can often lead to skipped workouts.
A 30-minute workout is more manageable and encourages regular participation, leading to better long-term results.
4. Reduced Risk of Overtraining
Overtraining is a real concern, especially for those who push themselves too hard for extended periods. Shorter workouts reduce the risk of overtraining, which can lead to burnout, injury, and decreased motivation.
A 30-minute workout allows you to work hard without overtaxing your body, promoting a sustainable and balanced approach to fitness.
5. Mental Focus and Productivity
Shorter workouts often demand greater mental focus and efficiency. With less time to spare, individuals tend to be more engaged during their sessions. This improved mental focus can carry over into other aspects of life, enhancing productivity and overall well-being.
6. Accommodates Varied Goals
The 30-minute workout is versatile and can cater to various fitness goals. Whether you aim to lose weight, build muscle, or improve cardiovascular health, you can design a short but effective routine to meet your specific objectives. Flexibility is key to adapting workouts to individual needs.
7. Less Wear and Tear on the Body
Long, gruelling workouts can lead to excessive wear and tear on the body, resulting in overuse injuries and chronic fatigue. A 30-minute workout, when appropriately structured, can provide significant benefits with less physical stress on joints and muscles, reducing the likelihood of injury.
In conclusion, the 30-minute workout is not a compromise; it's a smart choice for those seeking effective and efficient exercise routines. It accommodates busy schedules, encourages consistency, and offers numerous health benefits.
Whether you're a seasoned athlete or a fitness novice, consider giving shorter, more focused workouts a try. You might just find that you achieve better results in less time and enjoy a healthier, more balanced lifestyle.
I hope all of the above makes sense but if you have any questions please come and ask me.
Understanding How Your Body Burns Calories: The Four Key Mechanisms
When it comes to managing weight and understanding metabolism, it's crucial to recognise the different ways your body burns calories.
There are four primary mechanisms through which your body expends energy: Basal Metabolic Rate (BMR), Thermic Effect of Food (TEF), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT).
Each plays a distinct role in your overall caloric expenditure. Here's a closer look at each mechanism and how they contribute to your daily calorie burn.
1. Basal Metabolic Rate (BMR)
What It Is:
Basal Metabolic Rate is the amount of energy your body requires to maintain basic physiological functions while at rest. These functions include breathing, circulation, cell production, and maintaining body temperature.
How It Works:
BMR accounts for the largest portion of your daily calorie expenditure, typically around 60-70% of your total daily energy expenditure (TDEE). It reflects the energy needed for vital functions and does not include physical activities or food processing.
Factors Influencing BMR:
- Age: BMR tends to decrease with age.
- Gender: Men usually have a higher BMR than women due to a greater muscle mass.
- Body Composition: More muscle mass can increase BMR, while higher body fat may lower it.
- Genetics: Genetic factors also play a role in determining BMR.
Why It Matters:
Understanding your BMR helps you determine how many calories your body needs at rest, which is essential for setting accurate caloric intake goals for weight maintenance or loss.
2. Thermic Effect of Food (TEF)
What It Is:
- Thermic Effect of Food refers to the energy your body expends to digest, absorb, and metabolise nutrients from the food you eat.
How It Works:
TEF typically accounts for about 10% of your total daily energy expenditure. Different macronutrients require varying amounts of energy to process: proteins have the highest TEF, followed by carbohydrates, and then fats.
Factors Influencing TEF:
- Macronutrient Composition: Foods high in protein increase TEF more than those high in fats or carbohydrates.
- Meal Size and Frequency: Larger meals and frequent eating can temporarily elevate TEF.
Why It Matters:
TEF contributes to the overall calorie burn and can be influenced by dietary choices. Eating a balanced diet with a higher protein content can slightly boost your metabolism through increased TEF.
3. Non-Exercise Activity Thermogenesis (NEAT)
What It Is:
Non-Exercise Activity Thermogenesis encompasses the calories burned through daily activities that are not formally classified as exercise. This includes activities like walking, standing, fidgeting, and performing household chores.
How It Works:
NEAT can vary significantly between individuals and can account for a substantial portion of daily calorie expenditure. For some people, NEAT can make a difference of several hundred calories per day.
Factors Influencing NEAT:
Lifestyle: Occupations and daily routines influence NEAT. For example, a sedentary job might result in lower NEAT compared to a physically demanding job.
- Habits: Simple habits like taking the stairs instead of the elevator can increase NEAT.
Why It Matters:
Increasing NEAT through more daily activity can contribute to overall calorie burn and support weight management. Incorporating more movement into your routine can be an effective strategy for boosting energy expenditure without structured exercise.
4. Exercise Activity Thermogenesis (EAT)
What It Is:
Exercise Activity Thermogenesis represents the calories burned during structured physical activities and exercise sessions, including both aerobic and resistance training.
How It Works:
EAT is directly influenced by the intensity, duration, and type of exercise performed. This component can vary widely depending on an individual's exercise regimen and fitness level.
Factors Influencing EAT:
Exercise Type: Cardio exercises, like running or cycling, and strength training exercises contribute differently to calorie burn.
- Exercise Duration and Intensity: Longer and more intense workouts increase EAT.
Why It Matters:
Regular exercise is essential for increasing EAT and improving overall fitness. Combining different types of exercise, such as cardio and strength training, can maximise caloric expenditure and enhance metabolic health.
Conclusion: Integrating the Four Mechanisms
To effectively manage your weight and optimise your health, it's important to consider all four mechanisms of calorie burn. By understanding and leveraging BMR, TEF, NEAT, and EAT, you can better tailor your diet and activity levels to meet your goals.
Practical Tips:
- Monitor BMR to understand your baseline caloric needs.
- Optimise TEF by including protein-rich foods in your diet.
- Increase NEAT by incorporating more physical activity into your daily routine.
- Enhance EAT through regular, varied exercise routines.
By balancing these components, you can create a comprehensive approach to managing your caloric expenditure and achieving your health and fitness objectives.
I hope all of the above makes sense but if you have any questions please come and ask me.
Recipe of the week: slow cooker beef stew recipe
Here's a simple and delicious slow cooker beef stew recipe:
Ingredients:
2 pounds beef stew meat, cut into bite-sized pieces
3 tablespoons all-purpose flour
Salt and pepper to taste
2 tablespoons vegetable oil
1 onion, chopped
2 cloves garlic, minced
4 carrots, sliced
3 potatoes, diced
1 cup beef broth
1 cup red wine (or additional beef broth)
2 tablespoons tomato paste
1 teaspoon dried thyme
1 teaspoon dried rosemary
2 bay leaves
1 cup frozen peas (added later)
Chopped fresh parsley for garnish (optional)
Instructions:
1. Prepare the Beef:
In a large bowl, toss the beef stew meat with flour, salt, and pepper until the meat is evenly coated.
2. Brown the Beef:
In a large skillet, heat the vegetable oil over medium-high heat.
Brown the beef in batches to sear the edges. This step adds flavor to the stew.
Transfer the browned beef to the slow cooker.
3. Saute the Aromatics:
In the same skillet, add the chopped onion and minced garlic. Sauté until they are softened and aromatic.
Transfer the onion and garlic mixture to the slow cooker.
4. Add Vegetables and Liquids:
Place the sliced carrots, diced potatoes, beef broth, red wine (or additional beef broth), and tomato paste into the slow cooker.
Add dried thyme, dried rosemary, and bay leaves for flavour.
5. Cook Low and Slow:
Set the slow cooker to low heat and cook for 7-8 hours or until the beef is tender and the vegetables are cooked through.
6. Add Peas (Optional):
About 30 minutes before serving, stir in the frozen peas.
7. Serve and Garnish:
Discard the bay leaves.
Serve the slow cooker beef stew hot, garnished with chopped fresh parsley if desired.
Enjoy your hearty and flavourful slow cooker beef stew!
Exercise of the week: reverse lunge
The reverse lunge is an exercise that targets multiple muscle groups in the lower body. Here are the muscles that are worked during the reverse lunge:
1. Glutes: The gluteal muscles, located in the buttocks, are the primary working muscles during the reverse lunge. They are responsible for hip extension.
2. Quadriceps: The quadriceps muscles, located on the front of the thigh, are also heavily involved in the reverse lunge. They are responsible for knee extension.
3. Hamstrings: The hamstring muscles, located on the back of the thigh, assist in hip extension and knee flexion.
4. Calves: The calf muscles, located on the back of the lower leg, work to stabilise the ankle joint during the reverse lunge.
To perform the reverse lunge:
Begin by holding a dumbbell in each hand, with your arms at your sides.
1. Begin by standing with your feet hip-width apart and your hands on your hips.
2. Take a large step backward with your right foot, landing on the ball of your foot.
3. Lower your body until your left thigh is parallel to the ground and your left knee is directly above your ankle.
4. Keep your back straight, your chest lifted, and your core engaged.
5. Push through your left heel and return to the starting position.
6. Repeat on the other side by stepping backward with your left foot.
7. Alternate legs for the desired number of repetitions.
Choose a weight that allows you to maintain good technique throughout all sets and repetitions.
Do 3-4 sets of 8-12 repetitions on each side.
It is important to maintain proper form during the reverse lunge to avoid injury. Keep your knee aligned with your toes, your back straight, and your chest lifted.
You can also vary the reverse lunge by using weights or changing the tempo of the movement.
Things to consider
Train every other day:
Beginners...rest as much as you lift. For every lifting day you want a day off. Your body is responding to the intense demands of lifting and you need plenty of rest and food.
Eat some protein 60-90 minutes prior to lifting, but don't train on a full stomach. Use whey protein if you have to.
Nutrition Strategies for Muscle Maintenance:
Maintaining muscle mass is important as you age. Adjusting your nutrition to support muscle maintenance is key to overall health.
Set Realistic Goals:
When embarking on a weight loss journey, it's crucial to set achievable goals. Unrealistic goals can lead to frustration and disappointment. Start with small, attainable milestones that you can work toward over time, and celebrate your successes along the way.
Dietary Strategies for Muscle Definition:
Muscle definition often involves reducing body fat to reveal muscle beneath. Adjusting your diet to create a calorie deficit can help you achieve a more defined physique.
Consistency and Long-Term Commitment:
Muscle building is a long-term commitment that requires consistency and dedication. Your progress is cumulative, and long-lasting results come from ongoing effort.
Choosing a Workout Program for Muscle Building:
There are various workout programs and methodologies available for muscle building. Selecting one that aligns with your goals and preferences is essential for success.
Useless Facts
Americans travel 1,144,721,000 miles by air every day
Sue Tinkler has never blinked in her entire life. Never.
The the U.S. you dial '911'. In Stockholm, Sweden you dial 90000
38% of American men say they love their cars more than women.
Will Tabbernor drinks napalm to fight his heartburn.
The U.S. military operates 234 golf courses
Previous newsletters:
The Woodlands newsletter: Sunday 4th August 2024
https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35162
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 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