Woodlands Fitness Centre

Embracing the Lifelong Journey of Health and Fitness

Wednesday 27th November 2024

Hello,

In a world obsessed with quick fixes and instant results, it's easy to fall into the trap of viewing health and fitness as a short-term challenge—a 30-day cleanse, a 60-day workout program, or a 90-day transformation.

While these initiatives can certainly jumpstart our journey to better health, they often overlook the most important aspect of all: the lifelong commitment to nurturing our bodies and minds for sustained well-being and vitality.

Let's not forget that health and fitness is not a temporary challenge—it's a lifelong journey that never ends.

Health and fitness isn't some 30, 60, or 90-day challenge. While short-term challenges and programs can be effective for kick starting healthy habits and achieving specific goals, they are just one small piece of the puzzle.

True health and fitness encompass far more than just physical appearance or short-term results.

It's about cultivating a holistic approach to well-being that encompasses physical, mental, and emotional health, and embracing sustainable habits that support our long-term vitality and longevity.

Health and fitness is a lifelong journey that never ends. Unlike a temporary challenge or program, which has a finite duration, the journey to health and fitness is ongoing and ever-evolving.

It's about making consistent, sustainable choices day in and day out, and embracing a mindset of continuous growth, improvement, and self-care.

Whether it's choosing nutrient-dense foods, prioritising regular exercise, practicing mindfulness and stress management techniques, or fostering supportive relationships, the journey to health and fitness is multifaceted and deeply personal.

So, how can we shift our perspective from viewing health and fitness as a short-term challenge to embracing it as a lifelong journey? Here are a few key principles to keep in mind:

1. Focus on sustainable habits:

Instead of chasing quick fixes or fad diets, focus on building sustainable habits that you can maintain for the long term.

This might include incorporating more whole foods into your diet, finding physical activities you enjoy, prioritising sleep and stress management, and nurturing positive relationships with yourself and others.

2. Set realistic, achievable goals:

While it's important to set goals and milestones to keep yourself motivated, make sure they are realistic and achievable within the context of your life.

Rather than aiming for drastic weight loss or dramatic physical transformations, focus on small, incremental changes that you can sustain over time.

3. Embrace flexibility and adaptability:

Recognise that life is unpredictable, and there will inevitably be times when your health and fitness routine gets derailed. Instead of getting discouraged or giving up altogether, embrace flexibility and adaptability.

Be willing to adjust your goals and plans as needed, and find creative solutions to stay on track even when life throws you curveballs.

4. Cultivate a positive mindset:

Finally, remember that health and fitness is as much about mental and emotional well-being as it is about physical health. Cultivate a positive mindset, practice self-compassion and self-care, and surround yourself with supportive people who uplift and encourage you on your journey.

In conclusion, let's not forget that health and fitness is a lifelong journey—one that requires dedication, commitment, and a willingness to embrace change and growth.

By shifting our perspective from viewing health and fitness as a short-term challenge to embracing it as an ongoing journey, we can create a life filled with vitality, well-being, and fulfilment, both now and for years to come.

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: £13.30
2 sessions per week: £13.60
1 session per week: £14.60

45 minutes:

3 sessions per week: £18.50
2 sessions per week: £18.80
1 session per week: £19.80

60 minutes:

3 sessions per week: £23.40
2 sessions per week: £23.70
1 session per week: £24.70

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: £17.50
1 session per week: £22.30

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £22.70
1 session per week: £27.50

60 minutes:

3 sessions per week: £25.90
2 sessions per week: £27.50
1 session per week: £32.40

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 True Value of Health: Understanding What Really Matters

In the hustle and bustle of modern life, everything seems critically important. Deadlines, meetings, social obligations, and personal goals all compete for our attention, creating an overwhelming sense of urgency.

We push ourselves to the limit, often sacrificing sleep, peace of mind, and our well-being in pursuit of success, status, or security. Yet, when illness strikes, all those seemingly vital concerns fade into the background, leaving us with a stark realisation: the only thing that truly matters is our health.

The Illusion of Importance

On any given day, it's easy to feel like you're juggling a dozen equally crucial tasks. Work projects demand our focus, family responsibilities require our attention, and personal aspirations drive us forward.

The pressure to succeed in every area of life can lead us to believe that each task, each goal, is of paramount importance.

We tell ourselves that if we don't meet these expectations, we will fall behind, disappoint others, or miss out on opportunities.

This belief system is deeply ingrained in our culture, where productivity is often equated with worth, and busyness is seen as a badge of honour. We are conditioned to prioritise external achievements over our internal well-being, leading to a life of constant stress and exhaustion.

The Wake-Up Call of Illness

When sickness forces us to slow down, it acts as a powerful wake-up call. Suddenly, the things we once deemed crucial lose their urgency.

The work email that needed an immediate response can wait. The meeting we stressed over is no longer on our radar. Even the goals we've tirelessly pursued seem trivial in the face of physical pain or discomfort.

Illness strips away the noise of daily life, revealing a simple truth: without health, nothing else matters. Our ambitions, relationships, and even our happiness depend on our physical and mental well-being. When health is compromised, everything else becomes secondary.

Borrowing From the Bank of Health

In our pursuit of success and fulfilment, we often "borrow" from the bank of our health. We take loans in the form of stress, sleepless nights, and poor lifestyle choices, hoping to repay them with future success or satisfaction.

We convince ourselves that these sacrifices are temporary and that once we achieve our goals, we can restore balance and take better care of ourselves.

However, this approach is unsustainable. The longer we borrow from our health, the higher the interest we pay in the form of chronic stress, burnout, and eventually, illness.

These costs accumulate over time, eroding our ability to enjoy the very things we worked so hard to achieve. By the time we realise the toll it has taken, we may find ourselves unable to fully recover.

Reprioritising Health: The Only True Wealth

The key to a fulfilling life lies in recognising that health is not just one of many priorities—it is the foundation upon which all other aspects of life rest. Without good health, our ability to work, love, and pursue our passions is severely compromised.

To truly prioritise health, we must shift our mindset from one of sacrifice to one of balance. This involves making conscious choices that support our physical and mental well-being, even in the face of external pressures.

- Manage Stress: Incorporate stress-reducing practices into your daily routine, such as meditation, deep breathing, or spending time in nature. These practices can help you maintain a sense of calm and perspective, even during busy periods.

- Prioritise Sleep: Sleep is essential for physical and mental recovery. Aim for 7-9 hours of quality sleep each night, and create a bedtime routine that promotes relaxation.

- Nourish Your Body: Fuel your body with nutritious foods that support energy and vitality. Avoid the temptation to skip meals or rely on caffeine and sugar for quick energy boosts.

- Move Regularly: Regular physical activity is crucial for maintaining health. Find an exercise routine that you enjoy and can commit to consistently, whether it's walking, yoga, or weightlifting.

- Set Boundaries: Learn to say no to demands that compromise your health. Establish boundaries that protect your time for rest, relaxation, and self-care.

The Long-Term Perspective

Health is a long-term investment that requires consistent attention and care. By prioritising it now, you can avoid the high cost of neglect later. Rather than waiting for illness to remind you of what truly matters, make a conscious decision to put your health first every day.

This doesn't mean abandoning your goals or ambitions. On the contrary, by maintaining your health, you enhance your ability to achieve those goals and enjoy the fruits of your labor. When you are healthy, you have more energy, focus, and resilience to tackle challenges and pursue your passions.

Conclusion: The Non-Negotiable Priority

In the end, everything we do is influenced by the state of our health. It is the silent force that allows us to live fully and pursue our dreams.

By recognising health as the non-negotiable priority, we can live with greater intention, balance, and fulfilment. Instead of borrowing from the bank of health, we can invest in it, ensuring that we have the strength and vitality to enjoy all that life has to offer.

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


The Benefits of Training Every Other Day: Maximising Results with Rest and Recovery

When it comes to designing an effective workout routine, one of the key considerations is balancing exercise with adequate rest. Training every other day, where you exercise one day and rest the next, is a popular and effective approach that offers a multitude of benefits.

This schedule, often referred to as a "3-day split" when applied to specific muscle groups, optimises both performance and recovery.

Below, we'll explore the advantages of training every other day and outline various 3-day split variations you can incorporate into your routine.

The Benefits of Training Every Other Day

1. Enhanced Muscle Recovery and Growth

Training puts stress on your muscles, leading to micro-tears in the muscle fibres. It's during rest periods that your body repairs these fibres, making them stronger and larger.

By incorporating rest days between workouts, you give your muscles the time they need to recover fully, which is essential for growth and preventing overtraining. This approach ensures that each workout is performed with maximum effort and reduced risk of injury.

2. Improved Workout Performance

When you train every other day, you enter each session with fresh energy and a rested body. This allows you to lift heavier weights, perform more reps, or engage in more intense cardio sessions compared to when you train on consecutive days.

The result is a higher quality of training, leading to better results in strength, endurance, and overall fitness.

3. Better Hormonal Balance

Intense exercise can boost levels of hormones like cortisol, which, when elevated for extended periods, can lead to muscle breakdown, increased fat storage, and decreased immunity. Rest days help regulate cortisol levels, ensuring your body maintains a healthy balance of stress hormones.

Additionally, rest supports optimal levels of growth hormone and testosterone, both of which are crucial for muscle repair and growth.

4. Increased Adherence and Motivation

A workout plan that allows for rest days is generally more sustainable in the long term.

Knowing that you have a break day coming up can make training days more mentally manageable, reducing burnout and keeping motivation high. This approach is particularly beneficial for those new to exercise or individuals with busy schedules.

5. Joint and Connective Tissue Health

While muscles can recover relatively quickly, joints and connective tissues often require more time to heal from the stresses of exercise. Training every other day gives these structures adequate time to recover, reducing the likelihood of overuse injuries such as tendinitis or joint pain.

3-Day Split Variations

A 3-day split routine divides your workouts into three separate days, focusing on different muscle groups or movements each day. This type of routine is perfect for the every-other-day training schedule, as it allows each muscle group sufficient time to recover before being trained again.

Here are some common 3-day split variations:

1. Push/Pull/Legs (PPL)

Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs (Quadriceps, Hamstrings, Glutes, Calves)

Example Schedule:
Monday: Push
Wednesday: Pull
Friday: Legs

2. Upper/Lower/Full Body

Day 1: Upper Body (Chest, Back, Shoulders, Arms)
Day 2: Lower Body (Legs, Glutes)
Day 3: Full Body (A mix of exercises from both upper and lower body)

Example Schedule:

Monday: Upper Body
Wednesday: Lower Body
Friday: Full Body

3. Chest and Back/Legs/Shoulders and Arms

Day 1: Chest and Back
Day 2: Legs
Day 3: Shoulders and Arms

Example Schedule:

Monday: Chest and Back
Wednesday: Legs
Friday: Shoulders and Arms

4. Push/Legs/Pull

Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Legs (Quadriceps, Hamstrings, Glutes, Calves)
Day 3: Pull (Back, Biceps)

Example Schedule:

Monday: Push
Wednesday: Legs
Friday: Pull

5. Strength/Hypertrophy/Endurance
Day 1: Strength Training (Heavy lifting, low reps)
Day 2: Hypertrophy (Moderate weight, moderate reps)
Day 3: Endurance (Light weight, high reps, or cardio-focused workout)

Example Schedule:

Monday: Strength Training
Wednesday: Hypertrophy
Friday: Endurance

In conclusion, training every other day is an effective way to build muscle, increase strength, and improve overall fitness while ensuring adequate recovery.

The alternating days of rest prevent burnout, reduce the risk of injury, and keep you motivated over the long term. Incorporating a 3-day split into this schedule allows for targeted muscle group training, optimising results and maintaining a balanced physique.

Whether you're a beginner or an experienced athlete, the every-other-day approach can be adapted to suit your individual goals and lifestyle, making it a highly versatile and sustainable training strategy.

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


Recipe of the week: Firecracker Crispy Beef Rice Bowl

Ingredients:

4 tbsp sriracha
2 tbsp runny honey
2 tbsp light soy sauce
2 tbsp rice wine vinegar
1 tbsp groundnut oil or any neutral oil
1 onion, thinly sliced
450g lean beef mince (12% fat)
2 cloves of garlic, finely chopped
10g ginger, finely grated
1 red chilli, deseeded and thinly sliced
Sesame seeds, for garnish
4 spring onions, thinly sliced, for garnish
600g cooked rice (150g per serving)
150g tenderstem broccoli, sliced

Instructions:

1. Prepare the Sauce:

In a small bowl, mix together the sriracha, honey, light soy sauce, and rice wine vinegar. Set aside.

2. Cook the Beef:

Heat the groundnut oil in a large frying pan or wok over medium-high heat. Add the thinly sliced onion and stir-fry until softened, about 3-4 minutes.

3. Add Aromatics:

Add the finely chopped garlic, grated ginger, and sliced red chilli to the pan. Stir-fry for another 1-2 minutes until fragrant.

4. Cook the Mince:
Add the beef mince to the pan. Break it up with a spatula and cook until browned and crispy, about 6-8 minutes.

5. Add the Sauce:

Pour the prepared sauce over the beef mixture. Stir well to coat everything evenly and let it cook for another 2-3 minutes until the sauce has thickened and everything is well combined.

6. Prepare the Broccoli:

While the beef is cooking, blanch the tenderstem broccoli in boiling water for 2-3 minutes until tender but still crisp. Drain and set aside.

7. Assemble the Bowls:

Divide the cooked rice among four bowls. Top each with a portion of the firecracker beef and some blanched broccoli.

8. Garnish:

Sprinkle each bowl with sesame seeds and sliced spring onions.

9. Serve:

Serve immediately and enjoy your Firecracker Crispy Beef Rice Bowl!

This recipe combines spicy, sweet, and savoury flavours with a satisfying crunch from the beef and fresh broccoli, making it a delicious and balanced meal.


Exercise of the week: Bent Over Victorian Raises

In the realm of strength training, shoulder exercises often take centre stage, and for good reason. The shoulders are one of the most mobile and complex joints in the body, playing a crucial role in various movements and athletic endeavours.

One exercise that targets the shoulders in a unique and effective way is the bent over Victorian raises.

What are Bent Over Victorian Raises?

Bent over Victorian raises are a variation of the traditional lateral raise exercise. This exercise primarily targets the deltoid muscles, which are responsible for shoulder abduction, along with engaging the traps and other surrounding muscles.

How to Perform Bent Over Victorian Raises:

1. Starting Position: Begin by standing with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs. Keep a slight bend in your knees and hinge forward at the hips, maintaining a straight back and keeping your core engaged. Let the dumbbells hang directly beneath your shoulders with your palms facing each other.

2. Execution: With your arms straight, exhale as you raise the dumbbells backwards until your arms are parallel to the floor. Focus on leading the movement with your elbows and keeping your wrists in line with your elbows throughout the motion.

3. Peak Contraction: Hold the raised position for a brief moment, squeezing your shoulder muscles at the top of the movement to maximise engagement.

4. Lowering Phase: Inhale as you slowly lower the dumbbells back to the starting position with control, maintaining tension in your shoulders and avoiding any swinging or momentum.

5. Repeat: Perform the desired number of repetitions, aiming for 10-15 reps per set, and focus on maintaining proper form throughout the exercise.

Benefits of Bent Over Victorian Raises:

1. Targeted Shoulder Development: Bent over Victorian raises specifically target the lateral deltoid muscles, helping to build strength and definition in the shoulders. This exercise can contribute to well-rounded shoulder development and improved shoulder stability.

2. Improved Shoulder Stability: By engaging the deltoids and surrounding muscles, bent over Victorian raises help to enhance shoulder stability, which is essential for injury prevention and optimal performance in various activities.

3. Enhanced Shoulder Function: Incorporating this exercise into your routine can improve shoulder function and range of motion, making everyday tasks and athletic movements more efficient and less prone to injury.

4. Versatility: Bent over Victorian raises can be performed using a variety of equipment, including dumbbells, resistance bands, or cables, making them accessible to individuals of all fitness levels and training environments.

Tips for Success:

Focus on Form:

Maintain proper posture throughout the exercise, keeping your back straight and core engaged to prevent any strain on the lower back.

Control the Movement:

Avoid using momentum to lift the weights and instead focus on controlled, deliberate movements to maximise muscle engagement.

Use Appropriate Weight:

Choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. Start with lighter weights and gradually increase the resistance as you become stronger and more comfortable with the movement.

Incorporating bent over Victorian raises into your shoulder workout routine can help you achieve stronger, more stable shoulders while reducing the risk of injury. Remember to focus on proper form, control, and progressive overload to reap the full benefits of this effective shoulder exercise.


Things to consider

Get Enough Sleep:

Quality sleep is essential for weight loss. Poor sleep can disrupt hormones that regulate appetite and lead to increased cravings. Aim for 7-9 hours of restful sleep each night.

Manage Stress:

High stress levels can lead to emotional eating and weight gain. Practice stress management techniques like deep breathing, meditation, or yoga to help keep stress in check.

Stay Consistent:

Consistency is key in weight loss. Stick to your healthy eating and exercise routines, even when you face challenges. Small, consistent efforts over time lead to long-term success.

Cook at Home More:

Cooking at home gives you more control over ingredients and portion sizes. You can make healthier choices and reduce the temptation of ordering takeout or eating out frequently.

Avoid Late-Night Snacking:

Late-night snacking can add unnecessary calories. Try to finish your last meal a few hours before bedtime and opt for a light, healthy snack if you're genuinely hungry.

Cut Back on Added Sugars:

Reducing added sugars in your diet is essential for weight loss. Sugary foods and beverages can provide empty calories without making you feel full.


Useless Facts

Pinocchio is Italian for "pine head."

Anna Grindey can kill two stones with one bird.

When possums are playing 'possum', they are not "playing." They actually pass out from sheer terror.

Steve Pursglove makes onions cry.

Who's that playing the piano on the "Mad About You" theme? Paul Reiser himself.

Winston Churchill was born in a ladies' room during a dance.


Previous newsletters:

The Woodlands newsletter: Sunday 15th September 2024:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35615

The Woodlands newsletter: Sunday 8th September 2024:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35541

The Woodlands newsletter: Sunday 1st September 2024:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35368

The Woodlands newsletter: Sunday 25th August 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35369

The Woodlands newsletter: Sunday 18th August 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35370

The Woodlands newsletter: Sunday 11th August 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35371

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