Woodlands Fitness Centre

The Woodlands newsletter: Sunday 18th August 2024

Sunday 18th August 2024

Hello,

The Real Fountain of Youth: Embracing Consistency Over Magic Pills

In a world obsessed with quick fixes and miracle solutions, the quest for longevity often leads many to seek out a mythical "longevity pill" – a magic potion that promises eternal youth and vitality.

However, the harsh reality is that such a pill simply does not exist. True longevity and vitality are not found in a bottle; they are cultivated through the consistent practice of seemingly mundane habits and lifestyle choices.

The concept of the fountain of youth has captivated humanity for centuries, but instead of searching for an elusive elixir, we should turn our attention to the power of consistency.

The real fountain of youth lies in the daily commitment to doing the boring things – the simple yet impactful actions that contribute to our overall health and well-being.

Lifting weights, staying hydrated, soaking in sunlight, immersing ourselves in nature, taking regular walks, fuelling our bodies with healthy food, prioritising quality sleep, and nurturing positive relationships – these are the ingredients of the true fountain of youth.

While individually they may seem ordinary, when combined and practiced consistently, they wield remarkable transformative power.

1. Lift Weights: Strength training not only builds muscle mass and bone density but also improves metabolism, enhances mobility, and promotes overall longevity.

2. Hydrate:

Adequate hydration is essential for maintaining optimal bodily functions, supporting cellular health, and promoting youthful skin.

3. Sunlight:

Responsible sun exposure helps our bodies produce vitamin D, boosts mood, regulates sleep-wake cycles, and supports overall well-being.

4. Nature:

Spending time in nature reduces stress, improves cognitive function, boosts immunity, and fosters a sense of connection with the world around us.

5. Walking:

Regular walking promotes cardiovascular health, strengthens muscles, improves mood, and enhances overall longevity.

6. Healthy Food:

Fuelling our bodies with nutrient-dense, whole foods nourishes our cells, supports organ function, and provides the essential building blocks for optimal health.

7. Sleep:

Quality sleep is crucial for physical and mental restoration, hormone regulation, immune function, and cognitive performance.

8. Positive Relationships:

Cultivating meaningful connections with others fosters emotional well-being, reduces stress, and contributes to overall happiness and longevity.

While there may be no magic pill for longevity, the cumulative effects of these simple yet powerful habits can significantly impact our healthspan – the number of years we live in good health and vitality.

Rather than seeking out shortcuts or quick fixes, we must embrace the journey of consistent self-care and prioritise the daily actions that support our long-term well-being.

In a society that glorifies instant gratification and sensationalised solutions, it's easy to overlook the value of slow, steady progress.

But the truth remains: the real fountain of youth is not found in a pill; it's found in the daily practice of doing the small, seemingly boring things that contribute to a vibrant and fulfilling life.

So, let's shift our focus from chasing miracles to embracing consistency, knowing that the path to longevity lies in the simple yet profound choices we make each day.

For more guidance, tips and 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: £24
3 months: £27
1 month: £30

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.

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:

12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

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

Are Low Volume, Low Frequency Workouts a better way to get better results?

In the world of fitness and bodybuilding, there has always been a debate about the most effective training methods.

On one side, we have the advocates of high volume and frequency workouts, often associated with modern bodybuilding giants like Chris Bumstead.

On the other side, we find the proponents of low volume, low frequency workouts, inspired by the teachings of Arthur Jones and Mike Mentzer. But which approach is better for natural gym users?

And why might the latter offer a safer and more sustainable path to muscle growth?

The Modern High Volume Hype

Chris Bumstead, an IFBB professional bodybuilder, is known for his high-volume, high-frequency training routines. These workouts involve intense sessions with multiple exercises, sets, and repetitions.

The philosophy behind this approach is to induce maximum muscle hypertrophy through frequent stimulation.

While high-volume workouts can be effective for some, they might not be the best choice for natural gym users.

Here's why:

1. Increased Risk of Overtraining:

Steroids can enhance recovery, allowing some athletes to train more frequently. Natural lifters, on the other hand, have limited recovery capacity. High-volume workouts can push their bodies to the brink, leading to overtraining, injury, and burnout.

2. Quality over Quantity:

Steroid users can often handle more volume because their bodies respond differently. For natural lifters, focusing on the quality of each repetition and exercise, rather than sheer quantity, can be more effective and sustainable.

The Wisdom of Arthur Jones and Mike Mentzer

Arthur Jones and Mike Mentzer were proponents of low volume, high-intensity workouts. They believed in shorter, more intense training sessions, with plenty of rest days in between. Here's why this approach might be a better fit for most steroid-free gym users:

1. Maximum Efficiency:

Low volume, high-intensity workouts allow you to target specific muscle groups with minimal time in the gym. This approach ensures that you're working muscles to their full potential without overstressing your body.

2. Ample Recovery: Rest days are critical for muscle growth and recovery, especially for natural lifters. Jones and Mentzer's approach respects the need for adequate rest, minimising the risk of overtraining and chronic injuries.

3. Reducing the Risk of Plateaus:

High volume and frequency can lead to plateaus, where progress stalls. Low volume, high-intensity workouts, with proper progression, can provide a consistent and sustainable path to muscle growth.

4. Lifelong Sustainability:

The low volume, low frequency approach aligns with a long-term perspective on fitness. It's easier to sustain over the years, ensuring that you can continue making gains without the risk of burnout.

In conclusion, while high volume and frequency workouts have their place in the world of bodybuilding, they might not be the best fit for steroid-free gym users. The principles advocated by Arthur Jones and Mike Mentzer, focusing on low volume, high intensity, and ample rest, offer a safer and more sustainable approach to muscle growth.

The key takeaway is that there is no one-size-fits-all solution in fitness. The choice between high volume and low volume workouts should be based on individual goals, recovery capacity, and personal preferences.

For natural lifters, prioritising quality over quantity and respecting the importance of rest may be the wisest path to building a strong and enduring physique.

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

The Power of Reframing: How Changing Your Perspective on Exercise Can Make All the Difference

For many people, exercise is a chore—something they grudgingly do to shed a few pounds, often with little enthusiasm or long-term success. It's no wonder that maintaining a consistent exercise routine can be so challenging when it's framed as an unpleasant task, a necessary evil on the road to weight loss.

But what if we could change that narrative? What if exercise could be seen as so much more than just a tool for weight management?

By reframing exercise as an essential part of a healthy and fulfilling life, you can transform it from a burden into a habit that brings you joy, strength, and longevity.

When exercise becomes about more than just losing weight—when it’s seen as mental health care, metabolic disease prevention, an antidote to aging, and a means of feeling, moving, and looking better—sticking with it becomes not just easier, but almost inevitable.

And that, in itself, is the ultimate goal: making exercise a regular part of your life.

Reframing Exercise: The Key to Consistency

The first step in making exercise a sustainable habit is to change the way you think about it. If you view exercise solely as a way to lose weight, you’re missing out on a multitude of benefits that can provide powerful motivation to keep going, even when the scale isn’t moving as quickly as you’d like.

Let’s break down these benefits:

1. Exercise as Mental Health Care

Exercise is a powerful tool for mental health. Regular physical activity has been shown to reduce symptoms of anxiety and depression, improve mood, and boost overall mental well-being.

The release of endorphins during exercise can act as a natural antidepressant, lifting your spirits and helping you cope with stress.

By viewing exercise as an essential part of your mental health care routine, you can shift your focus from external outcomes like weight loss to internal benefits that are just as important—if not more so. Exercise becomes something you do to take care of your mind, not just your body.

2. Exercise as Metabolic Disease Prevention

Regular physical activity is one of the most effective ways to prevent metabolic diseases like type 2 diabetes, hypertension, and cardiovascular disease. Exercise improves insulin sensitivity, lowers blood pressure, and reduces inflammation, all of which are critical for long-term health.

When you see exercise as a way to protect yourself from these chronic conditions, it takes on a new level of importance. You’re not just working out to look good in a swimsuit—you’re investing in your future health and well-being.

3. Exercise as an Antidote to Aging

Aging is inevitable, but how you age can be influenced by your lifestyle choices. Exercise is one of the most effective ways to slow down the aging process. It helps maintain muscle mass, bone density, and joint flexibility, all of which decline with age. Regular exercise also keeps your heart and lungs strong, your metabolism active, and your brain sharp.

By viewing exercise as an antidote to aging, you can approach it with a sense of empowerment. You’re not just fighting the clock—you’re actively working to stay youthful, vibrant, and independent for as long as possible.

4. Exercise as a Tool for Feeling Better

Exercise has an immediate impact on how you feel. Even a short workout can leave you feeling more energised, less stressed, and more confident. Over time, regular exercise improves your sleep, increases your energy levels, and enhances your overall quality of life.

When you focus on how exercise makes you feel, rather than just how it makes you look, you’re more likely to stick with it. The immediate payoff of feeling better can be a powerful motivator, encouraging you to make exercise a daily habit.

5. Exercise as a Tool for Moving Better

Physical activity isn’t just about burning calories—it’s about improving your body’s ability to move. Exercise strengthens your muscles, improves your balance and coordination, and increases your flexibility. These benefits translate into everyday activities, making it easier to do things like climb stairs, carry groceries, or play with your kids.

By viewing exercise as a way to improve your physical function, you can appreciate the practical benefits it brings to your life. You’re not just working out to look a certain way—you’re working out to live your life more fully and comfortably.

6. Exercise as a Tool for Looking Better

While exercise should not be solely about aesthetics, it’s okay to acknowledge that it can improve your appearance. Regular physical activity can help you build and tone muscle, improve your posture, and give your skin a healthy glow. These changes can boost your self-esteem and make you feel more confident in your own skin.

When you reframe exercise as a way to enhance your natural beauty, rather than as a punishment for not looking a certain way, it becomes a positive experience that you look forward to, rather than dread.

7. Exercise as a Way to Build Routine and Discipline

Consistency in exercise builds not just physical strength, but also mental discipline and a sense of routine. Establishing a regular workout routine can provide structure to your day and a sense of accomplishment. This discipline can carry over into other areas of your life, helping you develop healthier habits, manage your time better, and achieve your goals.

When you view exercise as a practice in building discipline and routine, it becomes about more than just the physical benefits. It becomes a way to develop resilience, self-control, and a growth mindset—all of which are valuable in every aspect of life.

The Real Goal: Sticking with It

Ultimately, the goal of reframing exercise is to help you stick with it for the long term. When you begin to see exercise as a multifaceted tool for improving your life—rather than just a means to lose weight—you’re more likely to make it a consistent part of your routine.

The weight loss will come, but more importantly, you’ll be cultivating a habit that supports your overall health and well-being for years to come.

Conclusion: Embrace the Bigger Picture

If you’ve struggled to maintain a regular exercise routine, consider how you’ve been framing it in your mind. By expanding your perspective on what exercise can do for you—beyond just helping you lose weight—you open up a world of benefits that make sticking with it much easier.

Remember, exercise is not just a chore; it’s an investment in your mental and physical health, a safeguard against disease, a strategy for aging gracefully, and a means of feeling, moving, and looking better.

When you embrace this bigger picture, you’ll find that not only does weight loss come easier, but so does the commitment to making exercise a lifelong habit. And that’s where the real transformation happens.

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

Recipe of the week: Chicken Tandoori Loaded Fries

Ingredients:

Skin-on fries
2 large chicken breasts
1 tin chopped tomatoes
1 red onion
2 tsp red food coloring (optional)
1 tbsp curry paste
2 tsp garlic puree
Seasoning: 2 tbsp tandoori seasoning, 1 tsp cumin, 1 tsp ginger, 1 tsp fenugreek, 1 tsp coriander
Splash of lemon juice

Recipe:

1. Preheat the oven according to the instructions for the ALDI skin-on fries.

2. Cut the chicken breasts into bite-sized pieces.

3. In a bowl, mix together the chopped tomatoes, red onion (sliced), red food coloring (if using), curry paste, garlic puree, and all the spices (tandoori seasoning, cumin, ginger, fenugreek, coriander). Add a splash of lemon juice and mix well.

4. Marinate the chicken pieces in this mixture for at least 30 minutes to allow the flavors to infuse.

5. While the chicken is marinating, cook the ALDI skin-on fries according to the package instructions.

6. Once the fries are cooked, spread them on a large serving plate or tray.

7. In a pan, cook the marinated chicken mixture until the chicken is fully cooked.

8. Spoon the cooked chicken over the loaded fries.

9. Garnish with fresh coriander or mint if desired.

10. Serve immediately and enjoy your Chicken Tandoori Loaded Fries!

Enjoy your meal!

Exercise of the week: forward lunge

The forward lunge is an exercise that targets multiple muscle groups in the lower body. Here are the muscles that are worked during the forward lunge:

1. Quadriceps: The quadriceps muscles, located on the front of the thigh, are the primary working muscles during the forward lunge. They are responsible for knee extension.

2. Glutes: The gluteal muscles, located in the buttocks, are also heavily involved in the forward lunge. They are responsible for hip 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 forward lunge.

To perform the forward lunge:

Begin by holding a dumbbell in each hand, with your arms at your sides.

1. Standwith your feet hip-width apart and your hands on your hips.

2. Take a large step forward with your right foot, landing on your heel.

3. Lower your body until your right thigh is parallel to the ground and your right knee is directly above your ankle.

4. Keep your back straight, your chest lifted, and your core engaged.

5. Push through your right heel and return to the starting position.

6. Repeat on the other side by stepping forward with your left foot.

7. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the forward lunge to avoid injury. Keep your knee aligned with your toes, your back straight, and your chest lifted.

You can also vary the forward lunge by using weights or changing the tempo of the movement.

Things to consider

Stay hydrated:

Drink plenty of water. Then drink more.

Muscle Building Myths:

There are numerous myths and misconceptions surrounding muscle building. Separating fact from fiction can help you make informed decisions about your training and nutrition.

Eat 90% healthy, whole foods:

Allow some of your calories to be fun calories, so you can stay sane and a member of the human race.

Just because someone has a six pack doesn't mean they know how to build muscle:

Learn the difference between a diet expert and good muscle building advice.

Utilising Proper Breathing Techniques:

Proper breathing is essential during resistance training. Learning when to inhale and exhale can help you lift weights more efficiently and reduce the risk of injury.

The Role of Supplements in Muscle Growth:

While supplements can support muscle growth, they are not a substitute for a well-rounded diet. Protein, creatine, and amino acid supplements can be beneficial when used in conjunction with a balanced nutrition plan.

Useless Facts

Only one person in two billion will live to be 116 or older.

Paul Cotterill does not get frostbite. Paul Cotterill bites frost.

When the French Academy was preparing its first dictionary, it defined "crab" as, "A small red fish, which walks backwards." This definition was sent with a number of others to the naturalist Cuvier for his approval. The scientist wrote back, "Your definition, gentlemen, would be perfect, only for three exceptions. The crab is not a fish, it is not red and it does not walk backwards."

Dr. Jack Kevorkian first patient has Alzheimer's disease.

Taylor Hicks spices up his steaks with pepper spray.

Fictional/horror writer Stephen King sleeps with a nearby light on to calm his fear of the dark.

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 newsletter: Sunday 19th May 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34721

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