Woodlands Fitness Centre

Once you hit 40 you start to see the age of 2 types of people: Those who took care of themselves. And those who didn't

Saturday 15th February 2025

Hello,

I’m a bit behind with these newsletters. At one time I would send them out every week. But recently that appears to have slipped. In fact, the newsletter I’m amending right now was intended for Sunday 13th October 2024.

I could say that I was too busy. But that would be a lie. Very few people are ever “too busy”. It's just a matter of priorities. I just didn’t make the time.

Since moving into the new unit, my priority seems to be getting new machines. In fact, it has become an all-consuming obsession. Leg extensions haunt my dreams.

We’re only 6 weeks into the new year, and we have already taken delivery of 6 new machines. 6 very good new machines:

1). Exigo pullover machine
2). Exigo belt squat machine
3). Technogym plate loaded chest press
4). Life Fitness plate loaded shoulder press
5). Watson Pendulum Squat
6). Cybex Standing Calf Raise

We can’t keep adding machines indefinitely. Space is the only limiting factor. There is room for another 5 or 6 new machines. Then we need to create more space.

I have already started to consider a mezzanine floor to fit above the small group personal training area. This will add a further 75 square metres to the gym. The small group personal training area will then be much more private. And there will be space for a further 5 rows of 2-3 machines underneath.

Alternatively, I was thinking of moving and expanding the cardio area to create space for a bigger seating area in reception. With a large commercial refrigerator / vending machine full of drinks and snacks.

As I’ve had some time away from the newsletters, I’ve reconsidered how they are structured. Before, there was an intro article, a training article and a health/diet article. Something for everyone. Or at least that was my reasoning, However, the newsletters were 8 pages of A4 in length. Too long for some.

Going forwards, the newsletters will have 1 primary article, which could be about anything. In today’s newsletter, the article will elaborate on this: “Once you hit 40 you start to see the age of 2 types of people: Those who took care of themselves. And those who didn't.”

The newsletters will then have 3-4 mini articles, a recipe of the week, exercise of the week and the useless facts.

Anyway, here is the main fitness article…

A Tale of Choices and Consequences After 40

As we journey through life, the choices we make regarding our health and well-being gradually shape our future.

This becomes especially evident when we hit 40—a milestone where the signs of aging begin to manifest more clearly.

At this stage, the contrast between those who have taken care of themselves and those who haven’t becomes strikingly apparent. It’s as if the choices of the past decades have converged, revealing the true impact of how we’ve treated our bodies and minds.

The Health-Conscious: Aging with Grace

For those who have prioritised their health, turning 40 doesn’t mark the beginning of decline. Instead, it represents the continuation of a vibrant, active life. These individuals have made consistent efforts to nurture their bodies and minds, and the results speak for themselves.

Physical Vitality:

Those who have taken care of themselves maintain a level of physical fitness that allows them to stay active and energetic.

Regular exercise, whether it’s cardio, strength training, or flexibility work, has kept their muscles strong, their bones dense, and their metabolism robust.

As a result, they move with ease, maintain a healthy weight, and are less prone to injuries.

Mental Sharpness:

A healthy lifestyle doesn’t just preserve the body—it also protects the mind. Regular mental challenges, along with a balanced diet rich in nutrients, help keep cognitive functions sharp.

These individuals often exhibit better memory, quicker thinking, and a more positive outlook on life.

Emotional Resilience:

Those who have taken care of themselves typically show greater emotional stability and resilience.

They’ve developed habits that reduce stress, such as meditation, exercise, and maintaining strong social connections. Their emotional intelligence allows them to handle life’s challenges with grace, contributing to their overall sense of well-being.

Youthful Appearance:

While aging is inevitable, those who have cared for themselves tend to age more gracefully. Their skin is more likely to retain its elasticity and glow, thanks to good hydration, a nutritious diet, and protection from the sun.

The Health-Conscious also tend to have fewer chronic health issues, which can contribute to a more youthful appearance overall.

The Neglectful: The Visible Toll of Poor Choices

In contrast, those who have not taken care of themselves often begin to experience the consequences of years of neglect once they reach 40. The signs of aging are more pronounced, and they may find themselves facing a range of health challenges that could have been prevented.

Physical Decline:

Lack of exercise and poor dietary choices often lead to weight gain, loss of muscle mass, and reduced stamina.

These individuals may experience joint pain, stiffness, and a decrease in overall mobility, making everyday tasks more challenging. Chronic conditions like hypertension, diabetes, and heart disease are also more common in this group, further accelerating physical decline.

Cognitive Deterioration:

Neglecting mental health can lead to early cognitive decline. Those who haven’t engaged in regular mental stimulation, combined with a diet lacking in essential nutrients, may find that their memory isn’t as sharp, and their problem-solving skills have diminished.

Mental fog, forgetfulness, and difficulty concentrating can become daily struggles.

Emotional Strain:

The emotional toll of neglecting one’s health can be significant. Those who haven’t practiced stress management may find themselves overwhelmed by anxiety, depression, or mood swings.

Poor health can also lead to social isolation, as physical limitations and low energy levels make it harder to maintain relationships and engage in social activities.

Premature Aging:

The physical signs of aging are more pronounced in those who haven’t taken care of themselves. Wrinkles, sagging skin, and a dull complexion often appear earlier due to factors like smoking, excessive alcohol consumption, poor diet, and lack of skincare.

Additionally, chronic health conditions can contribute to an overall appearance of aging that goes beyond the skin, affecting posture, mobility, and vitality.

The Power of Choice: It's Never Too Late

The divergence between these two groups highlights a powerful truth: our choices have long-term consequences. However, it’s important to remember that it’s never too late to change course. Even after 40, adopting healthier habits can lead to significant improvements in quality of life.

Adopt an Active Lifestyle:

Regular physical activity can help reverse some of the physical declines associated with aging. Whether it’s walking, swimming, or strength training, exercise can improve cardiovascular health, build muscle, and enhance flexibility.

Prioritise Nutrition:

A balanced diet rich in whole foods can provide the nutrients needed to support both physical and mental health. Incorporating more fruits, vegetables, lean proteins, and healthy fats can help maintain a healthy weight, improve skin health, and boost energy levels.

Manage Stress:

Practicing mindfulness, meditation, or other relaxation techniques can help reduce stress and improve emotional well-being. Building a strong support network and maintaining social connections are also crucial for emotional health.

Focus on Mental Health:

Engaging in activities that challenge the mind, such as puzzles, reading, or learning new skills, can help maintain cognitive function. Proper nutrition and physical activity also play a significant role in preserving mental sharpness.

In conclusion, as we reach the age of 40, the choices we’ve made over the years begin to show in our physical, mental, and emotional well-being. The divide between those who have taken care of themselves and those who haven’t becomes increasingly apparent.

However, regardless of where one stands, the power to shape our future remains in our hands. By making conscious, healthy choices, we can age with grace, vitality, and joy, proving that it’s never too late to take control of our health and well-being.

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: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Gym & Small Group PT Membership:

Unlock your fitness journey with our Gym & Small Group PT Membership.

Experience expert trainers and a diverse range of small group personal training sessions tailored to every fitness level.

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

Attending regular small group personal training sessions 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 small group personal training sessions offer a supportive environment to help you achieve your health and wellness goals.

The Woodlands Gym & Small Group PT Membership provides comprehensive support at an affordable price.

The Gym & Small Group PT Membership includes:

• Access to 21 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

Small Group PT sessions 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!

These sessions 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: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Single (per month):

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

Student prices are only for students in full time education.

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: £12.50
2 sessions per week: £13.50
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £19.25
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.75
1 sessions per week: £26.00

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: £15.00
2 sessions per week: £19.00
1 sessions per week: £22.75

45 minutes:

3 sessions per week: £20.75
2 sessions per week: £24.50
1 sessions per week: £28.50

60 minutes:

3 sessions per week: £26.25
2 sessions per week: £30.00
1 sessions per week: £34.00

Please note:

These PT packages include:

Gym & Small Group PT 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

Recipe of the week: Slow Cooker BBQ Beef Tacos

Here's a recipe for Slow Cooker BBQ Beef Tacos:

Ingredients:

For the BBQ Beef:

500g (1.1 pounds) beef brisket or chuck roast
1 small onion, chopped
2 cloves garlic, minced
250ml (1 cup) beef broth
120ml (1/2 cup) BBQ sauce
15ml (1 tablespoon) Worcestershire sauce
15ml (1 tablespoon) apple cider vinegar
15ml (1 tablespoon) brown sugar
5ml (1 teaspoon) smoked paprika
5ml (1 teaspoon) ground cumin
5ml (1 teaspoon) salt
2.5ml (1/2 teaspoon) black pepper

For Serving:

Soft flour or corn tortillas
Shredded lettuce
Chopped tomatoes
Sliced red onions
Grated cheddar cheese
Sour cream

Method:

1. Start by searing the beef: Heat a large skillet over medium-high heat. Season the beef with salt and pepper. Add a little oil to the skillet, then sear the beef on all sides until it's browned. This step adds extra Flavour to the meat.

2. Place the seared beef in the slow cooker and add chopped onions and minced garlic.

3. In a mixing bowl, combine the beef broth, BBQ sauce, Worcestershire sauce, apple cider vinegar, brown sugar, smoked paprika, and ground cumin. Stir well to make the BBQ sauce mixture.

4. Pour the BBQ sauce mixture over the beef in the slow cooker.

5. Cover and cook on low heat for 6-8 hours or until the beef is tender and can be easily shredded with a fork.

6. Once the beef is ready, shred it in the slow cooker and let it soak in the BBQ sauce.

7. Serve the BBQ beef in soft tortillas, and garnish with shredded lettuce, chopped tomatoes, sliced red onions, grated cheddar cheese, and sour cream.

8. Enjoy your delicious Slow Cooker BBQ Beef Tacos!

Remember that cooking times may vary slightly depending on your specific slow cooker, so make sure to check the beef for tenderness to ensure it's ready.

Enjoy your meal!

Exercise of the week: goblet static lunge

The goblet static lunge is an exercise that primarily targets the lower body muscles, particularly the quadriceps, glutes, and hamstrings.

Here are the muscles that are worked during the static lunge:

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

2. Glutes: The gluteal muscles, located in the buttocks, are also heavily involved in the static 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. Core: The goblet static lunge also engages the core muscles, including the rectus abdominis, obliques, and erector spinae, to stabilise the spine and maintain proper posture.

To perform the goblet static lunge:

Begin by holding a dumbbell or kettlebell with both hands at chest level. Your elbows should be pointing down and your feet should be shoulder-width apart.

1. Begin by standing with your feet hip-width apart.

2. Take a large step forward with your right foot and lower your body until your right thigh is parallel to the ground and your right knee is directly above your ankle.

3. Keep your left foot planted behind you, with your left heel lifted.

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

5. Hold the position for the desired amount of time.

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

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

8. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the static lunge to avoid injury. Keep your knee aligned with your toes, your back straight, and your chest lifted. You can also vary the static lunge by using weights or changing the tempo of the movement.

Here are some smaller articles:

Drink green tea for its metabolism-boosting properties

Green tea is often praised for its metabolism-boosting benefits, thanks to compounds like catechins and caffeine.

These compounds have been shown to increase thermogenesis (the production of heat) in the body, which can help to burn more calories throughout the day. Drinking green tea may also enhance fat oxidation, especially when combined with regular physical activity.

Additionally, green tea is rich in antioxidants, which support overall health and may help reduce inflammation. Including green tea as part of your daily routine can support weight loss efforts, improve metabolism, and offer other health benefits like improved heart health.

Don’t follow trends: what works for someone else might not work for you

While fitness and diet trends may seem enticing, it’s crucial to remember that everyone’s body is different. What works for one person may not necessarily yield the same results for you.

Focus on finding a balanced, sustainable approach that aligns with your unique needs, preferences, and lifestyle. It’s essential to avoid chasing fleeting fads that promise quick results but often aren’t sustainable in the long run.

Instead, focus on developing habits that support your health goals and nourish your body in a way that feels good for you, rather than trying to replicate someone else’s approach.

Prioritise quality sleep: it affects hunger hormones and metabolism

Getting adequate, high-quality sleep is essential for maintaining a healthy metabolism and regulating hunger hormones.

Lack of sleep can lead to an imbalance in leptin (the hormone that signals fullness) and ghrelin (the hormone that stimulates hunger), leading to increased appetite and cravings, particularly for unhealthy foods.

Furthermore, insufficient sleep can lower your body’s ability to burn fat, impair insulin sensitivity, and negatively impact workout recovery.

Prioritising sleep is one of the most effective ways to support your overall health, improve mood, and optimise your metabolism, helping you stay on track with your fitness and nutrition goals.

Try 1.5 Rep Technique for Extra Tension

The 1.5 rep technique increases time under tension by adding a partial rep within a full rep.

For example, in a squat, you lower fully, rise halfway up, go back down, then complete the full rep. This method keeps muscles engaged longer, enhancing endurance, strength, and hypertrophy. It’s particularly effective for targeting lagging muscle groups, as it forces them to work harder.

Use this technique in isolation exercises like biceps curls, leg presses, or Romanian deadlifts for added intensity.

Due to the increased muscular demand, it’s best suited for moderate weights and controlled, deliberate movement.

Limit snacking after dinner to avoid overeating and unnecessary calorie consumption

Snacking late at night can often lead to overeating and unnecessary calorie consumption, especially if it involves processed, high-calorie foods.

After dinner, your body’s energy needs tend to decrease, and eating mindlessly or out of boredom can contribute to weight gain.

Instead of snacking, consider focusing on hydration, herbal teas, or engaging in activities like reading or winding down to avoid the temptation to eat.

Limiting evening snacks allows your body to focus on digestion and better supports your goals, whether you’re aiming for weight loss or maintaining a balanced diet throughout the day.

Useless Facts

Dolphins sleep with one eye open!

Jeremy Brook cheated on his English test. With a calculator.

In the White House, there are 13,092 knives, forks and spoons!

Recycling one glass jar, saves enough energy to watch T.V for 3 hours!

Paul Cotterill once visited the Virgin Islands. They are now just called The Islands.

Owls are one of the only birds who can see the colour blue!

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