Woodlands Fitness Centre

The Inevitability of Prioritising Health

Wednesday 18th December 2024

Hello,

First off, let's start with the...

CHRISTMAS OPENING TIMES

Monday 23rd Dec - 7.30am - 7pm
Tuesday 24th Dec (Xmas Eve) - 8am - 12noon
Wednesday 25th Dec (Xmas Day) - CLOSED
Thursday 26th Dec (Boxing Day) - CLOSED
Friday 27th Dec - 8.30am - 2pm / 5pm - 7pm
Saturday 28th Dec - 8am - 2pm
Sunday 29th Dec - 8am - 2pm
Monday 30th Dec - 8am - 2pm
Tuesday 31st Dec (New Years Eve) - 8am - 12noon
Wednesday 1st Jan (New Years Day) - CLOSED
Thursday 2nd Jan - Back to Normal

ALL CLASSES AT 9.30am

(EXTRA CLASS 6pm FRIDAY 27th DECEMBER)


The Inevitability of Prioritising Health: A Choice Between Proactive Investment and Reactive Response

In the journey of life, there comes a moment when health takes centre stage—a moment when we are compelled to confront the state of our well-being and make it a priority.

This pivotal moment may arise for different reasons, but the underlying message remains the same: health demands attention, and we must choose how to respond.

Whether through proactive investment or reactive response, prioritising health is not a matter of if, but when.

The Proactive Approach: Investing in Fortifying Health

For some individuals, the decision to prioritise health comes as a proactive choice—an intentional investment in fortifying the body and safeguarding against future illness or decline. This proactive approach recognises that health is a precious asset that requires nurturing and protection.

By adopting healthy habits, such as regular exercise, balanced nutrition, adequate sleep, and stress management, individuals can lay the foundation for long-term health and vitality.

Proactive investment in health empowers individuals to take control of their well-being and cultivate resilience in the face of life's challenges.

The Reactive Response: Confronting the Ramifications of Neglect

Alternatively, for others, prioritising health may become a necessity in response to the ramifications of neglect or indifference towards their well-being.

Whether prompted by a health scare, chronic illness, or decline in physical function, the reactive response forces individuals to confront the consequences of their choices—or lack thereof.

Suddenly faced with the reality of their health status, they are compelled to take action to address existing issues and prevent further deterioration.

While the reactive response may be triggered by adversity, it offers an opportunity for reflection, growth, and positive change.

The Inescapable Truth: Health Becomes a Priority

Regardless of the path taken, the inescapable truth remains: at some point, health will become a priority in our lives. Whether by choice or circumstance, we are all subject to the demands of our bodies and the consequences of our lifestyle choices.

Our health journey may unfold differently, but the destination remains the same—a state of well-being that allows us to live life to the fullest and pursue our passions with vigour and vitality.

Embracing the Journey: From Awareness to Action

Recognising the inevitability of prioritising health, we are called to embrace the journey with intention and purpose. Rather than waiting for a crisis to arise, we can choose to cultivate habits that promote wellness and resilience from the outset.

This may involve seeking support from healthcare professionals, adopting a personalised approach to nutrition and fitness, and nurturing a positive mindset towards self-care and self-improvement.

By shifting our perspective from reactive to proactive, we empower ourselves to take charge of our health and create a future filled with vitality and longevity.

Conclusion: Seizing the Opportunity to Thrive

In the tapestry of life, health serves as the thread that binds us together—the foundation upon which we build our dreams, pursue our passions, and create lasting memories.

Whether through proactive investment or reactive response, prioritising health offers an opportunity to thrive—to embrace the gift of vitality and make the most of each moment.

As we navigate the journey of health and well-being, let us seize the opportunity to cultivate resilience, foster growth, and live life to the fullest, knowing that our health is the greatest gift we possess.

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


Embracing the Fundamentals of Wellness: Walk, Lift, Get Outside, and Do Hard Things

In the pursuit of a healthier, more fulfilling life, simplicity often proves to be the most effective approach.

Four fundamental activities—walking, lifting weights, spending time outdoors, and embracing challenges—serve as cornerstones for physical and mental well-being. Here's a closer look at why these activities are crucial and how they can transform your life.

1. The Benefits of Walking

Enhanced Physical Health:

Walking is one of the most accessible and beneficial forms of exercise. Regular walking helps improve cardiovascular health, aids in weight management, and enhances overall fitness.

Aiming for a daily step count of 10,000 steps or more can contribute significantly to physical health by lowering the risk of chronic diseases like heart disease, diabetes, and hypertension.

Mental and Emotional Boost:

Walking, especially in natural settings, has been shown to reduce stress and anxiety. The rhythmic nature of walking, combined with exposure to nature, can promote mental clarity and emotional well-being.

Walking releases endorphins, which are natural mood lifters, and can lead to a more positive outlook on life.

Improved Cognitive Function:

Regular walking has also been linked to enhanced cognitive function and memory. The increased blood flow to the brain during physical activity supports better brain health and can aid in preventing cognitive decline.

2. The Power of Weight Lifting

Muscle Growth and Strength:

Lifting weights is crucial for building and maintaining muscle mass. Engaging in resistance training stimulates muscle growth by creating micro-tears in muscle fibres, which then repair and grow stronger. This increase in muscle mass not only improves strength but also boosts metabolism, leading to better weight management and overall physical fitness.

Bone Health:

Weight-bearing exercises like lifting weights help increase bone density, which is essential for preventing osteoporosis, especially as we age. Stronger bones reduce the risk of fractures and contribute to overall skeletal health.

Enhanced Functional Fitness:

Incorporating weight lifting into your routine enhances functional fitness, making everyday activities easier. Improved strength and endurance from lifting weights translate into better performance in daily tasks and activities.

3. The Joy of Being Outdoors

Increased Happiness and Well-being:
Spending time outside is linked to increased levels of happiness and reduced feelings of depression.

Natural light and exposure to green spaces have been shown to improve mood and overall mental health. Engaging with nature can reduce stress and provide a sense of peace and relaxation.

Physical Health Benefits:

Outdoor activities, such as hiking or simply spending time in nature, contribute to physical health by increasing physical activity levels and providing fresh air. Natural environments often encourage more movement and can be more stimulating than indoor workouts.

Vitamin D Production:

Exposure to sunlight helps the body produce vitamin D, which is vital for bone health, immune function, and overall well-being. Regular time spent outdoors ensures you get adequate sunlight, supporting your body's natural processes.

4. Embracing Challenges

Personal Growth and Resilience:

Taking on difficult tasks and challenges is a fundamental way to build resilience and personal growth. Facing and overcoming obstacles helps develop problem-solving skills, boosts confidence, and fosters a sense of accomplishment.

Easier Life Through Experience:

The more challenges you tackle, the more adept you become at handling difficulties. This experience translates into greater ease in managing future obstacles, making life's challenges seem less daunting over time.

Enhanced Adaptability:

Embracing hard things cultivates adaptability and a proactive mindset. As you learn to navigate through tough situations, you build mental strength and become more adept at managing stress and uncertainty.

Conclusion: The Path to Wellness

Incorporating the principles of walking, lifting, spending time outdoors, and embracing challenges into your daily life provides a holistic approach to wellness. These activities not only contribute to physical health but also enhance mental and emotional well-being.

- Walk: Improve your cardiovascular health and mental clarity.
- Lift: Build muscle, strength, and bone density.
- Get Outside: Boost happiness and overall well-being.
- Do Hard Things: Cultivate resilience and adaptability.

By committing to these foundational practices, you create a balanced and fulfilling lifestyle that supports long-term health and happiness. Walking, lifting, getting outside, and embracing challenges are not just activities—they are integral to living a life that is vibrant, resilient, and deeply satisfying.

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


The Imperative of Health: Why Prioritising Your Well-being Today Matters for Tomorrow

In the hustle and bustle of daily life, it's easy to overlook the importance of maintaining a healthy lifestyle.

The immediate demands of work, family, and personal obligations often take precedence over long-term health goals. However, reflecting on your future self can provide a powerful motivation to prioritise your well-being today.

You only get one body to live in for the rest of your life, and the choices you make now will significantly impact how you feel and function decades down the road.

The Importance of Healthy Living

1. Long-Term Health Benefits

Eating a balanced diet, engaging in regular exercise, and maintaining a healthy lifestyle contribute to long-term health benefits.

Good nutrition and physical activity are linked to a reduced risk of chronic diseases such as heart disease, diabetes, and cancer. By adopting healthy habits now, you set yourself up for a healthier, more vibrant future.

2. Quality of Life

Prioritising health enhances overall quality of life. Healthy eating and regular exercise improve energy levels, cognitive function, and emotional well-being.

They also contribute to better sleep, increased stamina, and a more positive outlook. These benefits collectively lead to a more fulfilling and enjoyable life, free from the constraints of preventable health issues.

The Consequences of Neglect

1. Regret and Reflection

Imagine looking back 20 years from now and regretting not taking better care of your health. The missed opportunities for improved well-being, the challenges of managing preventable health issues, and the limitations imposed by an unhealthy lifestyle can lead to significant regret.

By prioritising health now, you avoid these potential regrets and ensure a more satisfying and fulfilling future.

2. Impact on Daily Life

Neglecting health can lead to a range of problems, from chronic illnesses to decreased mobility and energy levels. These issues can affect every aspect of daily life, including your ability to work, enjoy recreational activities, and engage with family and friends.

By investing in your health today, you prevent or mitigate these issues, enhancing your overall quality of life.

Practical Steps for Prioritising Health

1. Commit to Healthy Eating

Adopt a balanced diet that includes a variety of whole foods, such as fruits, vegetables, lean proteins, and whole grains. Avoid excessive consumption of processed foods, sugary beverages, and unhealthy fats.

Meal planning and preparation can help you make healthier choices and avoid the temptation of convenience foods.

2. Incorporate Regular Exercise

Engage in physical activity that you enjoy and can sustain over time. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, combined with strength training exercises.

Regular exercise supports cardiovascular health, muscle strength, and mental well-being.

3. Prioritise Mental Health

Maintaining mental health is as crucial as physical health. Incorporate practices that reduce stress and promote emotional well-being, such as mindfulness, meditation, or engaging in hobbies and activities you enjoy. Seek support when needed and foster strong social connections.

4. Get Adequate Sleep

Ensure you get 7-9 hours of quality sleep each night. Establish a consistent sleep routine, create a restful sleep environment, and avoid stimulants before bedtime. Quality sleep supports overall health, cognitive function, and mood regulation.

5. Stay Hydrated

Drink plenty of water throughout the day to stay hydrated. Proper hydration supports digestion, cognitive function, and overall bodily functions. Aim for at least 8 cups of water daily, adjusting based on individual needs and activity levels.

Making Every Day Count

1. Set Realistic Goals

Establish achievable health goals that align with your lifestyle and preferences. Break these goals into manageable steps and track your progress. Setting and achieving small milestones can provide motivation and a sense of accomplishment.

2. Create a Support System

Surround yourself with supportive individuals who encourage and motivate you to maintain healthy habits. Whether it's friends, family, or a fitness group, having a support system can help you stay accountable and committed to your health goals.

3. Embrace the Journey

Recognise that prioritising health is a lifelong journey, not a one-time effort. Embrace the process, celebrate your successes, and learn from any setbacks. Adopting a positive attitude towards your health journey enhances motivation and sustainability.

Conclusion: Invest in Your Future Self

The decisions you make today regarding your health have a profound impact on your future well-being. By choosing to eat healthy, exercise regularly, and prioritise your overall health, you are investing in a more vibrant, fulfilling future.

Remember, you only get one body to live in for the rest of your life—treat it with care and respect.

Make every day count by committing to your health and well-being, ensuring that you look back with pride and satisfaction, knowing you took the steps necessary to lead a healthy and fulfilling life.

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


Recipe of the week: Crumpet Topped Steak & Guinness Pie

Ingredients:

1 kg diced beef
Plain flour
Salt
Pepper
Oil
1 large white onion, diced
6 cloves garlic, grated
300g mushrooms, sliced/diced (optional)
2 tablespoons tomato puree
50ml balsamic vinegar
300ml rich beef stock
1 can Guinness
1-2 teaspoons Marmite
2 teaspoons rosemary
Thyme (optional)
4-6 crumpets
Butter
Garlic granules

Recipe:

1. Sprinkle plain flour, salt, and pepper over the diced beef.
2. Heat oil in a large, heavy-based pan and sear the beef on all sides until browned. Cook in batches if necessary. Remove the beef from the pan and set aside.
3. In the same pan, fry the diced onion and grated garlic until softened. Add sliced/diced mushrooms if desired.
4. Add tomato puree and balsamic vinegar, and cook until the tomato puree deepens in colour.
5. Return the cooked beef to the pan. Add beef stock, Guinness, Marmite, rosemary, and thyme. Bring to a boil, scraping the bottom of the pan to loosen all the flavours. Then, reduce the heat to low, cover with a lid, and simmer for an hour, stirring occasionally and adding more liquid if needed.
6. Season to taste with salt and black pepper.
7. Transfer the mixture to an oven-proof dish and allow to cool slightly.
8. Chop the crumpets into cubes and sprinkle them over the top of the filling until covered.
9. Brush with melted butter mixed with garlic granules.
10. Bake in the oven at 180°C for around 10-15 minutes, until the filling is bubbling and the crumpets are golden brown on top with a slight crunch.

Enjoy!


Exercise of the week: The rotating chest press

The rotating chest press is a dynamic exercise that targets the chest, shoulders, and triceps while also engaging the core muscles. Here's how to perform it, along with its benefits:

How to do a Rotating Chest Press:

1. Setup: Lie down on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with your palms facing away from you and your arms fully extended.

2. Lowering Phase: Lower the dumbbells slowly and with control towards your chest, keeping your elbows at a 90-degree angle.

3. Pressing Phase: Press the dumbbells back up to the starting position, but as you do, rotate your wrists so that your palms are facing each other at the top of the movement.

4. Rotation: At the top of the movement, rotate your wrists again so that your palms are facing away from you, returning to the starting position.

5. Repeat: Complete the desired number of reps, alternating the rotation of your wrists with each press.

Benefits of Rotating Chest Press:

1. Muscle Engagement: Targets the chest, shoulders, and triceps, providing a comprehensive upper body workout.

2. Core Activation: Engages the core muscles to stabilise the body throughout the movement, enhancing overall core strength.

3. Functional Strength: Mimics natural pushing and pressing movements, improving functional strength for daily activities and sports.

4. Joint Stability: Helps improve shoulder joint stability and mobility, reducing the risk of injury.

5. Versatility: Can be performed with various equipment such as dumbbells, barbells, or resistance bands, making it accessible for different fitness levels and preferences.

Incorporate the rotating chest press into your upper body workout routine to enhance strength, stability, and muscle development in the chest, shoulders, and arms.

Remember to start with a weight that allows you to maintain proper form and gradually increase as you progress.

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


Things to consider

Track Your Food Intake:

Keeping a food diary can be eye-opening. It helps you become more aware of what you eat and how much. By tracking your meals, snacks, and beverages, you can identify areas where you can make healthier choices and manage portion control.

Create a Meal Plan:

Planning your meals in advance can prevent impulsive, unhealthy choices. A well-structured meal plan ensures you have balanced, nutritious options readily available, reducing the temptation to grab convenience foods when hungry.

Eat Smaller, More Frequent Meals:

Opting for smaller, more frequent meals can help stabilise blood sugar levels, curb hunger, and prevent overeating. It's a strategy that can work well for some people, but individual preferences vary, so find what works best for you.

Choose Whole Foods:

Whole foods, like fruits, vegetables, whole grains, and lean proteins, are minimally processed and packed with essential nutrients. They can keep you feeling full and satisfied while supporting your overall health and weight loss goals.

Control Portion Sizes:

Understanding portion sizes is essential. Even healthy foods can contribute to weight gain if consumed in excessive amounts. Use measuring cups or visual cues (like a palm-sized portion of protein) to help control portions.

Drink Plenty of Water:

Staying hydrated is crucial for overall health and can help with weight management. Sometimes, thirst can be mistaken for hunger, so drinking water before meals can help control your appetite and prevent overeating.


Useless Facts

Most lipstick contains fish scales!

Theo Thedoulou can get in a bucket and lift it up with himself in it.

Donald Duck comics were banned from Finland because he doesn't wear pants!

There are more than 10 million bricks in the Empire State Building!

Jeremy Brook can clap with one hand.

Camels have three eyelids to protect themselves from blowing sand!


Previous newsletters:

The Woodlands newsletter: Sunday 22nd September 2024:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35707

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 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