Woodlands Fitness Centre

The Woodlands newsletter: Sunday 25th August 2024

Sunday 25th August 2024

Hello,

The Unpopular Reality of Fitness Transformation: Embracing the Journey

In a world of instant gratification and quick fixes, the truth about fitness transformation often gets overlooked or overshadowed.

The journey towards a healthier, stronger body is not glamorous or exhilarating every step of the way.

It's a slow and steady process, filled with mundane routines, consistent effort, and unwavering discipline. This is the unpopular fitness truth that many tend to ignore.

Contrary to the flashy before-and-after photos and sensational success stories, the reality of transforming one's body is painfully gradual.

It is not a sprint.

It is a marathon.

Progress may seem almost imperceptible at times, and the results may not be immediately apparent. It's a journey that requires patience, persistence, and a willingness to embrace the discomfort of growth.

During the midst of the transformation process, it's unlikely to feel mind-blowing or extraordinary. Instead, it's characterised by the repetition of daily habits and the commitment to showing up, even when motivation wanes.

It's waking up early for a morning workout when all you want to do is hit the snooze button. It's choosing nutritious foods over tempting indulgences, even when cravings strike. It's pushing through fatigue and doubt to complete that last rep or mile, knowing that every effort counts.

The essence of fitness transformation lies in the accumulation of these seemingly insignificant moments – the mundane, consistent, and disciplined days and weeks – that gradually build upon each other.

Each healthy meal, each workout, each act of self-discipline contributes to the greater goal of self-improvement. It's about making small, sustainable changes that eventually lead to significant results.

While the journey may not always be glamorous or exhilarating, it's important to recognise the value in the process itself. It's about learning to appreciate the journey as much as the destination – celebrating the small victories, acknowledging the setbacks, and embracing the challenges as opportunities for growth.

It's understanding that true transformation extends beyond physical appearance; it encompasses mental resilience, emotional well-being, and overall vitality.

So, to anyone embarking on their fitness journey or in the midst of their transformation, remember this: keep pressing forward. Even when progress seems slow, and the road ahead feels daunting, every step you take brings you closer to your goals.

Embrace the discomfort, cultivate patience, and trust in the power of consistency and discipline. In the end, the habits you cultivate today will stack up into something special – a stronger, healthier, and more resilient version of yourself.

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

Beyond the Scale: The Pitfalls of Losing Muscle Instead of Fat

Weight loss is a common health goal, often pursued with dedication and determination. However, the journey toward shedding pounds can sometimes lead to an unintended consequence – the loss of muscle mass.

This phenomenon can result in a condition known as being "skinny fat," where individuals appear slender but carry a higher body fat percentage.

In this article, we'll explore how losing muscle instead of fat can contribute to the "skinny fat" dilemma and why it's crucial to prioritise body composition for overall health.

The Skinny Fat Paradox:

1. Muscle Loss during Weight Loss:

Many traditional weight loss methods focus solely on reducing calorie intake, which can lead to a caloric deficit. While this deficit prompts the body to burn stored energy, it may result in the loss of both fat and muscle mass.

2. Scale vs. Body Composition:

The scale alone doesn't provide a comprehensive picture of changes happening within the body. Losing weight on the scale doesn't necessarily guarantee a reduction in body fat percentage. If the weight loss is predominantly from muscle, it can lead to a higher proportion of body fat.

3. Effects of Aging:

As individuals age, there is a natural tendency to lose muscle mass, a condition known as sarcopenia. Engaging in inadequate physical activity, especially resistance training, during weight loss can accelerate this muscle loss.

The Health Risks of Being Skinny Fat:

1. Metabolic Consequences:
Being "skinny fat" is associated with metabolic disturbances. High body fat percentage, especially when concentrated around the abdomen, is linked to insulin resistance, an increased risk of type 2 diabetes, and other metabolic disorders.

2. Increased Cardiovascular Risk:

Despite appearing slender, individuals with higher body fat percentages may face an elevated risk of cardiovascular issues. Excess body fat, particularly visceral fat around internal organs, is linked to inflammation, high blood pressure, and unfavorable lipid profiles.

3. Decreased Strength and Functionality:

Loss of muscle mass compromises overall strength and functionality. This can impact daily activities, reduce mobility, and contribute to a decline in overall physical fitness.

4. Bone Health Concerns:

Maintaining muscle mass is crucial for bone health. Losing muscle during weight loss may contribute to decreased bone density, increasing the risk of fractures and osteoporosis, particularly in aging individuals.

5. Negative Impact on Mental Health:

The disconnect between perceived body image (slender appearance) and underlying health issues can contribute to negative mental health outcomes.

Individuals may underestimate the importance of overall well-being and neglect the potential risks associated with being "skinny fat."

How to Prioritise Fat Loss Over Muscle Loss:

1. Incorporate Resistance Training:

Resistance training, including weightlifting or bodyweight exercises, is essential for preserving and building muscle mass. Include strength training exercises in your fitness routine to support fat loss while maintaining lean muscle.

2. Prioritise Protein Intake:

Adequate protein intake is crucial during weight loss to support muscle preservation. Include lean protein sources in your diet, such as poultry, fish, legumes, and dairy, to ensure your body has the building blocks for muscle maintenance.

3. Balanced Nutrition:

Focus on a balanced and nutrient-dense diet that includes a variety of whole foods. Prioritise vegetables, fruits, whole grains, and healthy fats to ensure you're receiving essential nutrients for overall health.

4. Avoid Extreme Caloric Deficits:

While a caloric deficit is necessary for weight loss, extreme deficits can lead to muscle loss. Aim for a moderate and sustainable caloric deficit that supports fat loss without compromising muscle mass.

5. Regular Physical Activity:

Incorporate both cardiovascular exercises and strength training into your routine. Cardiovascular activities burn calories, while strength training helps maintain and build muscle mass.

6. Monitor Body Composition, Not Just Weight:

Instead of solely relying on the scale, consider tracking changes in body composition. Methods such as body fat percentage measurements or progress photos provide a more accurate representation of fat loss and muscle preservation.

In conclusion, prioritising fat loss over muscle loss is essential for overall health and well-being. Falling into the "skinny fat" category poses various health risks, emphasising the importance of a balanced approach to weight loss that includes adequate nutrition, regular physical activity, and a focus on maintaining muscle mass.

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

The Ultimate Grocery List for Effective Fat Loss

When it comes to losing fat and achieving a leaner, healthier physique, what you eat is just as important as how much you eat. A well-structured diet rich in nutrient-dense foods can help you lose fat, gain muscle, and eliminate food cravings.

Here’s a streamlined weekly grocery list designed to support your fat loss goals, along with insights on why each item is beneficial for your health.

Weekly Grocery List for Fat Loss

1. 2 Cartons of Eggs

Why Eggs?

- High in Protein: Eggs are an excellent source of high-quality protein, which is essential for muscle repair and growth. Protein also helps keep you full, reducing the likelihood of snacking between meals.
- Nutrient-Dense: Eggs provide essential vitamins and minerals such as Vitamin B12, choline, and selenium, which support overall health and metabolism.

How to Use:

- Enjoy them scrambled, boiled, or in omelets. Use eggs as a base for various meals to ensure you’re getting enough protein throughout the day.

2. 2-4 Grass-Fed Steaks

Why Grass-Fed Steaks?

Lean Protein Source:

Grass-fed beef is a high-quality protein source that helps build and repair muscle. It’s also lower in fat compared to conventional beef.

Rich in Nutrients:

Grass-fed beef contains higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), which support fat loss and overall health.

How to Use:
- Grill, pan-sear, or bake the steaks. Incorporate them into meals with vegetables for a balanced and satisfying dish.

3. 2-3 lbs of Ground Beef

Why Ground Beef?

- Versatile Protein: Ground beef is a versatile ingredient that can be used in a variety of dishes, from meatballs to chili.
- Nutrient-Rich: Like steaks, ground beef is a good source of protein and essential nutrients. Opt for lean or grass-fed options to keep the fat content in check.

How to Use:

- Cook ground beef in bulk and use it in different meals throughout the week, such as in salads, wraps, or casseroles.

4. 1 Whole Chicken and Fish

Why Chicken and Fish?

Complete Proteins: Both chicken and fish are excellent sources of complete protein, which is crucial for muscle maintenance and fat loss.

Low in Fat: Skinless chicken and fish are generally low in fat, making them ideal for a lean diet.

How to Use:

Roast or grill the chicken for a meal prep option. Fish can be baked, grilled, or steamed, providing a variety of tasty and healthy meal choices.

5. Vegetables of Choice

Why Vegetables?

Fibre-Rich: Vegetables are high in fibre, which helps with satiety and digestive health. Fibre also helps stabilise blood sugar levels, reducing cravings.

Nutrient-Dense: Vegetables are packed with vitamins, minerals, and antioxidants that support overall health and energy levels.

How to Use:

Incorporate a variety of vegetables into your meals. They can be roasted, steamed, sautéed, or added to salads and soups.

6. Avocados and Berries

Why Avocados and Berries?

Healthy Fats: Avocados provide healthy fats that support satiety and overall health. They also offer vitamins and minerals like potassium and folate.

Low-Sugar Fruit: Berries are low in sugar and high in antioxidants, making them a great option for satisfying sweet cravings without derailing your fat loss goals.

How to Use:

Add avocados to salads, sandwiches, or eat them plain with a sprinkle of salt. Enjoy berries as a snack, in smoothies, or mixed into Greek yogurt.

7. 2 Large Greek Yogurts

Why Greek Yogurt?

High in Protein: Greek yogurt is rich in protein, which helps with muscle repair and keeps you full. It also contains probiotics that support digestive health.
Versatile: Greek yogurt can be eaten alone, mixed with fruit, or used as a base for smoothies and sauces.

How to Use:

Enjoy Greek yogurt as a snack or breakfast. Add a handful of berries or a drizzle of honey for extra flavor and nutrients.

How This Grocery List Supports Fat Loss

1. Protein-Rich Foods:

The list focuses heavily on protein-rich foods, which are essential for building and maintaining muscle mass. Muscle is metabolically active and burns more calories at rest, aiding in fat loss.

2. Nutrient-Dense Choices:

The foods on this list are packed with essential nutrients that support overall health, energy levels, and metabolic function. A well-nourished body is more efficient at burning fat and managing cravings.

3. Satiety and Reduced Cravings:

Protein and healthy fats help keep you full and satisfied, reducing the likelihood of cravings and overeating. By eating nutrient-dense foods, you can avoid the empty calories that contribute to weight gain.

4. Sustainable Eating Habits:

This grocery list promotes a balanced and sustainable approach to eating. By focusing on whole, unprocessed foods, you can maintain a healthy diet and lifestyle in the long term.

Conclusion: The Key to Successful Fat Loss

Adopting a grocery list centered around high-quality proteins, nutrient-dense vegetables, and healthy fats can significantly impact your fat loss journey. By consistently consuming these foods, you’ll not only lose fat and gain muscle but also minimise cravings and support overall well-being.

Remember, achieving lasting results requires both commitment and a well-structured diet—stick to this list, and you'll be well on your way to reaching your health and fitness goals.

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 ratatouille

Ingredients:

2 tbsp olive oil
1 red onion , sliced
2 garlic cloves
2 large aubergines , cut into 1.5cm pieces
3 courgettes , halved and cut into 2cm pieces
3 mixed peppers , cut into 2cm pieces
1 tbsp tomato purée
6 large ripe tomatoes , roughly chopped
small bunch of basil , roughly chopped, plus a few extra leaves to serve
few thyme sprigs
400g can plum tomatoes
1 tbsp red wine vinegar
1 tsp brown sugar
sourdough , to serve (optional)

Method:

STEP 1:

Heat the oil in a large frying pan and fry the onion for 8 mins until translucent.

Add the garlic and fry for 1 min.

Turn the heat to medium-high, add the aubergines and fry for 5 mins until golden.

Stir in the courgettes and peppers and fry for 5 mins more until slightly soft.

Add the tomato purée, fresh tomatoes, herbs, canned tomatoes, vinegar, sugar and 1 tsp salt and bring to the boil.

STEP 2:

Transfer to the slow cooker and cook on low for 5-6 hours or until everything is soft and the sauce has thickened.

Season, scatter over some extra basil, and serve with sourdough, if you like.

Enjoy your meal!

Exercise of the week: The Cable Lean-Away Eccentric Curl

This specialist technique will produce sleeve-busting arm growth. Since this will likely be a new stimulus for you, your biceps will be hurting for a day or three.

Drag a bench to a set of cables. Set the bench at a 75-degree incline, about one or two notches from the fully upright position.

Now set the cable height and width. For cable width, ideally you want it to be somewhere around where your arms and hands would naturally fall back behind you. Choose what's going to allow the most comfortable alignment of your shoulders and elbows.

For cable height, the cables should be set close to the bottom and at a height where, as you fully lower the curl, your forearm and the cable form roughly a 90-100 degree angle.

How to Do It

1. Do the concentric/lifting range of the curl in a fully forward-leaning position. Make sure you initiate the movement from your elbows in a smooth fashion, trying to keep your wrists back. You'll find this portion much easier and should be able to feel an intense contraction through the mid-range to the top portion of the curl.
2. Hold the curl at the top with your elbows fully flexed for a second. While you're there, hinge back to the incline curl position.
3. Once you're back on the bench, begin to lower the cable back down to its starting point. Here you're overloading the eccentric/negative portion of the curl and adding tension to your biceps in their fully lengthened state. At this point your biceps long-head should be maximally activated and feeling like it wants to pop out of its fascia. Push through!
4. For each rep, focus on applying an eccentric overload with a change in leverage factors (mechanical eccentrics). A two-second controlled lowering is more than enough. You could accentuate the eccentric too. Just drop the weight a little and lower for up to four to six seconds on each rep.

Repeat these steps until concentric failure is achieved. You'll fail first in the leaning forward position. If you're sadistic, you could throw a drop set in there.

Try three sets of 8 to 10 to turn your pipe cleaners into pythons. Use sparingly since there's a lot of tissue breakdown happening here. You could also employ this technique for the rehab of biceps tendinopathy if your practitioner gives you the green light.

Things to consider

Split body parts sensibly:

If you are using a split, separate your shoulder and chest days as much as possible. Both are "pressing" days and Utilise the same muscle groups to different degrees.

Eat as many fruits and veggies as you want:

Red, green and yellow colours equal plenty of nutrition.

Exercise Technique and Injury Prevention:

Proper exercise technique is crucial to prevent injuries. Seek guidance from a fitness professional or trainer to ensure you're using correct form in our workouts.

Try Creatine:

Creatine is a quality choice and has been extensively researched. Try it for yourself.

Vertical Loading:

Work big muscle groups before small muscle groups.

The Role of Rest and Active Recovery Days:

Rest and active recovery days allow your muscles to heal and grow. They are just as vital to your muscle-building routine as your actual training days.

Useless Facts*

It's possible to lead a cow upstairs but not downstairs.

It was discovered on a space mission that a frog can throw up. The frog throws up its stomach first, so the stomach is dangling out of its mouth. Then the frog uses its forearms to dig out all of the stomach's contents and then swallows the stomach back down.

Taylor Hicks now has 37 cows on the first floor of his house.

The very first song played on MTV was 'Video Killed The Radio Star' by the Buggles.

Jemma Gascoigne once won a game of Connect Four in 3 moves.

William Marston engineered one of the earliest forms of the polygraph in the early 1900's. Later he went on to create the comic strip Wonder Woman, a story about a displaced Amazon princess who forces anyone caught in her magic lasso to tell the truth.
Fire escapes were invented to protect fire from Jan Handley.

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 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 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