Woodlands Fitness Centre

The Woodlands newsletter: Sunday 8th September 2024

Sunday 8th September 2024

Hello,

Some of you might have seen advertisements for our “Health Awareness Campaign” promotion.

We’ve only had our incredible new space for a few weeks, and I’m still soaking it all in!

That’s why we’ve held off on launching any big marketing campaigns.

Other than a couple of quick videos and an exciting prize giveaway, we’ve been keeping things low-key.

No flashy sponsored posts, no print ads—just pure, organic buzz.

And guess what? Word of mouth alone has already boosted our membership base!

We feel incredibly fortunate to have this spacious, open gym now—it’s a game-changer! Compared to our old, cramped spot, it’s like night and day.

And with all this extra room, we’re gearing up to bring in even more equipment. The possibilities here are endless!

We have run the “Health Awareness Campaign” promotion before. 4 times, actually. Matt and Claire ran the offer in 2008. I ran the same offer in 2010, 2013 and 2017. We are now running the same offer again.

Many of our members first joined on one of these promotions. And they are still with us many years later.

The promotion price is £4.99 per week, which is £21.62 per month.

This price is for a 36 month (3 years) gym only membership.

For the purposes of comparison, our current gym only prices are:

12 months: £29
3 months: £32
1 month: £35

As you can see, there is a £3 difference between each price. If you continued that sequence, the prices would be:

36 months: £20
24 months: £23
18 months: £26

If any of you have any concerns with this promotion, please come and speak to me. Alternatively, email me at woodlandsfitness@yahoo.co.uk or message me through our social media accounts on Facebook or Instagram.

Right, now back to some health and fitness related articles…

The Power of Strength: How Immediate Improvements Fuel Long-Term Progress

Embarking on a fitness journey can sometimes feel like embarking on a voyage into the unknown, with uncertain outcomes and distant goals looming on the horizon.

We eagerly anticipate the visible signs of progress—shifting numbers on the scale, shrinking waistlines, and sculpted muscles—but often overlook the subtle yet significant improvements that occur beneath the surface.

While the journey to visible changes in body composition may take time, there is one aspect of fitness where progress is immediate, tangible, and deeply satisfying: strength.

Noticing fat loss will take a few weeks. Shedding excess body fat is a gradual process that requires patience, consistency, and dedication to healthy habits.

While changes in body composition may not be immediately apparent, small shifts in weight and measurements can serve as early indicators of progress.

As we adhere to a balanced diet, engage in regular physical activity, and prioritise rest and recovery, our bodies gradually become leaner, stronger, and more resilient, setting the stage for long-term fat loss and improved overall health.

Noticing muscle gain will take several weeks. Building lean muscle mass is a transformative process that unfolds over weeks, months, and even years of consistent training and progressive overload.

While the initial gains may be subtle, with increases in muscle size and definition becoming more noticeable over time, the sense of empowerment and confidence that comes from pushing our bodies to new limits is immediate and profound.

As we challenge ourselves with progressively heavier weights and more demanding workouts, we experience a sense of accomplishment and pride that transcends physical appearance, fuelling our motivation to continue striving for excellence.

But you'll notice strength improvement within a few workouts. Unlike changes in body composition, which may take weeks or months to become apparent, improvements in strength can be felt and observed within just a few workouts.

Whether it's lifting heavier weights, completing more repetitions, or mastering challenging exercises with proper form and technique, the sense of progress and achievement that comes from pushing our limits and surpassing our previous bests is undeniable.

With each successful lift, we gain confidence in our abilities, hone our skills, and lay the foundation for continued growth and success in our fitness journey.

Focus on and enjoy strength improvements, get consistent, and the visible results will follow. While it's natural to fixate on the end goal of achieving a specific physique or body composition, focusing too much on the outcome can sometimes overshadow the journey itself.

By shifting our focus to the immediate improvements in strength and performance that occur with each workout, we cultivate a sense of gratitude, appreciation, and enjoyment for the process of self-improvement and personal growth.

As we stay consistent with our training, embrace the challenge of pushing our limits, and celebrate our progress along the way, the visible results will inevitably follow, serving as a testament to our dedication, perseverance, and unwavering commitment to becoming the best version of ourselves.

In conclusion, the journey to fitness is not just about the destination—it's about the journey itself, and the small victories and triumphs that propel us forward along the way.

By focusing on and enjoying the immediate improvements in strength, performance, and overall well-being that come with each workout, we lay the foundation for long-term success and transformation.

So, let us embrace the journey, celebrate our progress, and trust in the process as we strive to reach our goals and unleash our full potential in the pursuit of health, happiness, and vitality.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

Joint/Student (per month):

12 months: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

12 months: £29
3 months: £32
1 month: £35

Gym & Classes Membership:

Unlock your fitness journey with our gym and classes membership.

Experience expert trainers and a diverse range of classes tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular group exercise classes goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these classes offer a supportive environment to help you achieve your health and wellness goals.

With over 150 classes monthly, the Woodlands Gym & Classes Membership provides comprehensive support at an affordable price.

The Gym & Classes Membership includes:

Access to 20 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Classes are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

WFC classes are strictly limited to 8 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices:

Joint/Student (per month):

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

Student prices are only for students in full time education.

Single (per month):

12 months: £34pm
3 months: £37pm
1 month: £40pm

Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.90
2 sessions per week: £13.10
1 sessions per week: £13.60

45 minutes:

3 sessions per week: £18.10
2 sessions per week: £18.30
1 sessions per week: £18.80

60 minutes:

3 sessions per week: £23.00
2 sessions per week: £23.20
1 sessions per week: £23.70

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.80
2 sessions per week: £17.30
1 sessions per week: £22.10

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £22.50
1 sessions per week: £27.30

60 minutes:

3 sessions per week: £25.90
2 sessions per week: £27.40
1 sessions per week: £32.20

Please note:

These PT packages include:

Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

Personal Training Membership Options :

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
Friday: 7.30am 8.00pm
Saturday: 8.00am 2.00pm
Sunday 8.00am 2.00pm

We always want to know what you think of the Woodlands Fitness Centre the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW

The Blueprint for Success: The Importance of Following a Well-Structured Fitness Program

Embarking on a fitness journey is a commendable endeavour, but the path to success is greatly enhanced by the implementation of a well-structured program.

Whether your goal is to build muscle, lose weight, or enhance overall fitness, a thoughtfully designed regimen provides numerous advantages that random, unstructured workouts simply can't match.

One of the primary benefits of a structured program lies in its ability to provide direction and purpose to your fitness routine. Randomly chosen exercises might feel spontaneous, but they lack the strategic approach necessary to address specific fitness goals.

A well-designed program, on the other hand, carefully outlines a progression that optimally challenges your body, leading to more effective and consistent results.

Consistency is a cornerstone of success in any fitness endeavor. Following a structured program establishes a routine, making it easier to adhere to your exercise schedule.

With a clear plan in place, you're more likely to stay committed, fostering the discipline needed to achieve lasting results. Conversely, sporadic and haphazard workouts often lead to frustration and, ultimately, disappointment.

Efficiency is another key advantage of structured programs. Time is a precious resource, and a well-organised regimen maximises the effectiveness of your workouts.

Each exercise is chosen with a purpose, targeting specific muscle groups and contributing to the overall progression of your fitness journey. This targeted approach minimises wasted effort and accelerates the achievement of your goals.

Structured programs also provide a framework for tracking progress. With a predetermined plan, you can measure your performance over time, noting improvements in strength, endurance, and other key metrics.

This tracking not only boosts motivation but also allows for necessary adjustments to the program as you advance, ensuring continued growth and development.

Furthermore, a well-structured program minimises the risk of injury. Randomly selecting exercises without considering factors like muscle balance, recovery, and proper form increases the likelihood of overtraining or strain. A thoughtfully crafted program, however, takes these elements into account, promoting a safer and more sustainable fitness journey.

In contrast, the "choose-as-you-go" approach often results in a lack of balance and neglect of crucial muscle groups. Over time, this can lead to muscular imbalances, increased risk of injury, and an overall lack of progress. A structured program, by design, addresses these concerns, creating a comprehensive and well-rounded fitness experience.

In conclusion, the importance of following a well-structured fitness program cannot be overstated. From providing direction and purpose to fostering consistency, efficiency, and safety, a thoughtful regimen is the blueprint for success in your fitness journey.

So, the next time you step into the gym, remember that the path to your goals is paved with purpose, and a structured program is your most reliable guide.

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

The Benefits of Creatine: Why It's Essential for Building Muscle and Enhancing Brain Function

Creatine is one of the most researched and effective supplements available for muscle building and overall health. Despite its proven benefits, many people still overlook its advantages.

Here’s a detailed look at why incorporating creatine into your regimen can significantly impact muscle growth, cognitive function, and overall performance.

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods and produced by the body. It is stored in muscles in the form of phosphocreatine and plays a critical role in the production of adenosine triphosphate (ATP), the primary energy carrier in cells.

During high-intensity exercise, ATP is rapidly used, and creatine helps regenerate it, allowing for sustained performance.

Proven Benefits of Creatine

1. Muscle Building

Enhanced Strength and Power:

Creatine supplementation has been shown to increase strength and power output during high-intensity workouts. This is primarily due to its role in ATP production, which improves energy availability for muscle contractions.

Research consistently supports that creatine can lead to significant improvements in strength, muscle mass, and overall exercise performance.

Increased Muscle Mass:

Creatine is well-known for its ability to promote muscle hypertrophy. By increasing water content in muscle cells and improving protein synthesis, creatine supports muscle growth. Studies have shown that individuals who supplement with creatine experience greater gains in muscle size compared to those who do not.

2. Cognitive Function

Enhanced Brain Function:

Creatine’s benefits extend beyond the muscles. It has also been found to have positive effects on cognitive function. The brain, like muscles, uses ATP for energy, and creatine supplementation can help improve mental performance, especially during tasks that require short bursts of cognitive effort.

Potential Neuroprotective Effects:

Research suggests that creatine may offer neuroprotective benefits, potentially aiding in the prevention of neurodegenerative diseases. By enhancing cellular energy availability and reducing oxidative stress, creatine could play a role in supporting brain health.

3. Overall Health and Well-being

Support for Recovery:

Creatine can aid in faster recovery between intense bouts of exercise. By improving muscle repair and reducing muscle damage, it helps individuals bounce back more quickly from strenuous workouts, allowing for more consistent training.

Safety and Efficacy:

Creatine has been extensively studied over the past 50 years, and its safety profile is well-established. It is considered safe for long-term use, with minimal side effects when taken in recommended doses.

How to Use Creatine Effectively

Recommended Dosage:

To reap the benefits of creatine, a daily dose of 2-5 grams is generally sufficient. This dosage has been shown to be effective in enhancing muscle strength, mass, and cognitive function.

It is usually taken in the form of creatine monohydrate, which is the most studied and cost-effective form.

Loading Phase (Optional):

Some people choose to start with a loading phase of 20 grams per day (divided into 4 doses) for 5-7 days to quickly saturate muscle stores, followed by a maintenance dose of 3-5 grams per day.

However, the loading phase is optional; a consistent daily intake of 3-5 grams will also achieve similar long-term results.

Timing and Consumption:

Creatine can be taken at any time of day, but some studies suggest that consuming it post-workout, possibly with a meal, may enhance its benefits. It can be mixed with water or a carbohydrate-rich drink to improve absorption.

In conclusion, the Importance of Creatine for Muscle and Brain Health

Creatine is a powerful supplement with well-documented benefits for muscle growth, strength, and cognitive function. Its effectiveness is supported by decades of research, making it a staple for anyone serious about enhancing their physical performance and mental acuity.

If you are looking to build muscle, improve exercise performance, or boost cognitive function, incorporating creatine into your daily routine is a scientifically backed strategy.

A daily dose of 2-5 grams can provide substantial benefits, ensuring that you maximise your training efforts and support overall well-being.

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

Recipe of the week: High Protein Crispy Korean Popcorn Chicken

Ingredients:

For the Chicken:

800g chicken breast
1 tbsp black pepper
20ml soy sauce
1 egg
40g cornflour/cornstarch

For the Korean Glaze:

60ml soy sauce
80ml water
3 tbsp gochujang paste
2 tbsp rice vinegar
2 tbsp honey
30g brown stevia

- Sweet Sticky Rice:
(Prepare according to package instructions or your preferred method)

Instructions:

1. Prepare the Chicken:

Cut the chicken breasts into bite-sized pieces.
In a bowl, mix the black pepper and soy sauce. Add the chicken pieces and marinate for about 10-15 minutes.
In a separate bowl, whisk the egg.
Dredge the marinated chicken pieces in cornflour/cornstarch, then dip them into the egg, and coat again with cornflour/cornstarch.

2. Cook the Chicken:

Air Fryer Method:

Preheat the air fryer to 200°C.
Place the chicken pieces in the air fryer basket in a single layer.
Cook for 10-12 minutes, shaking the basket halfway through for even cooking.

Oven Bake Method:

Preheat the oven to 220°C.
Place the chicken pieces on a baking sheet lined with parchment paper.
Bake for 15-18 minutes, turning halfway through.

3. Make the Korean Glaze:

In a saucepan, combine the soy sauce, water, gochujang paste, rice vinegar, honey, and brown stevia.

Bring the mixture to a simmer over medium heat, stirring occasionally.
Let it simmer for about 5-7 minutes until slightly thickened.
Remove from heat and let it cool.

4. Coat the Chicken:

Once the chicken is cooked, toss it in the Korean glaze until evenly coated.

5. Serve:

Serve the crispy Korean popcorn chicken hot with sweet sticky rice on the side.

Enjoy your high-protein, crispy, and flavourful meal!

Feel free to adjust the seasoning or the amount of gochujang paste based on your spice preference.

Exercise of the week: kettlebell Kossack squat

A kettlebell Kossack squat targets a similar set of muscles as a standard Kossack squat, with the added benefit of using a kettlebell for resistance. The primary muscles worked include:

1. Quadriceps: These muscles in the front of your thighs are heavily engaged.

2. Adductors: The inner thigh muscles (adductors) are worked intensively due to the wide stance.

3. Glutes: The gluteal muscles, particularly the gluteus medius and minimus, are activated to stabilise your hips during the movement.

4. Hamstrings: The muscles at the back of your thighs also play a role in stabilising and controlling the descent.

To perform a kettlebell Kossack squat:

1. Start by placing a kettlebell on the ground in front of you.

2. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.

3. Hold the kettlebell by the handle with both hands in front of your chest.

4. Keep your chest up and shoulders back for good posture.

5. Shift your weight to one side, bending the knee of that leg while keeping the other leg straight.

6. Lower your body toward the bent knee, allowing the kettlebell to drop between your legs.

7. Go as low as your flexibility allows or until your thigh is parallel to the ground, while maintaining a neutral spine.

8. Push through your heel to return to the starting position, simultaneously lifting the kettlebell back up to chest height.

9. Repeat on the other side, alternating between legs and the kettlebell in front of your chest.

Just like with a standard Kossack squat, begin with a comfortable range of motion and increase depth and weight as you progress. Maintaining proper form is crucial to ensure safety and effectiveness.

Things to consider

Use a Pedometer:

A pedometer or fitness tracker can help you keep track of your daily steps. Setting step goals can motivate you to stay active and increase your physical activity.

Plan Your Workouts:

Scheduling your workouts in advance makes it more likely that you'll follow through. Set specific times for exercise, just like you would for other appointments.

Keep a Food Journal:

Keeping a record of your meals and snacks can help you identify eating patterns, trigger foods, and areas for improvement. It's a valuable tool for self-awareness and making better food choices.

Limit Restaurant Dining:

Dining out often means larger portions and hidden calories. Limit restaurant meals and choose healthier options when you do eat out.

Read Nutrition Labels:

Learning to read nutrition labels can help you make informed choices about the foods you buy. Pay attention to serving sizes, calories, and ingredient lists.

Cook with Less Oil:

When preparing meals, use less cooking oil or opt for healthier alternatives like olive oil. Reducing the use of oil can help cut down on excess calories.

Useless Facts

100% of lottery winners do gain weight

M.C. Hammer learned the hard way that Ann "NOT HUGHES" Briddock can touch this.

Bullet proof vests, fire escapes, windshield wipers, and laser printers were all invented by women

A cat has 32 muscles in each ear.

Jack Burton's computer has no "backspace" button! Jack Burton does not make mistakes.

A duck's quack doesn't echo. And no one knows why.

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 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