Woodlands Fitness Centre

The Woodlands newsletter: Sunday 11th August 2024

Sunday 11th August 2024

Hello,

Harnessing the Power of Fitness: A Beacon of Hope in Times of Adversity

Life is full of challenges, obstacles, and unexpected twists and turns that can leave us feeling overwhelmed, stressed, and unsure of how to navigate the road ahead.

Yet, amidst the chaos and uncertainty, there exists a powerful ally—one that has the potential to uplift our spirits, sharpen our focus, and restore a sense of balance and resilience to our lives. That ally is fitness.

When life gets hard, focus on fitness. In times of adversity, it's easy to become consumed by our problems, allowing stress and worry to cloud our judgement and sap our energy. However, by shifting our focus to fitness, we gain a sense of purpose, direction, and control over our lives.

Whether it's lifting weights, walking outside, or going for a run, engaging in physical activity provides a welcome distraction from our troubles and allows us to channel our energy into something positive and productive.

Lift weights. Strength training not only builds muscle and improves physical strength but also cultivates mental resilience and fortitude. As we push ourselves to lift heavier weights and overcome physical challenges, we develop a sense of confidence and empowerment that extends far beyond the gym walls.

The discipline and determination required to master the squat rack or conquer a challenging lift serve as valuable lessons in perseverance and self-belief, reminding us of our inherent strength and resilience in the face of adversity.

Walk outside. There's something inherently healing about spending time outdoors, surrounded by nature's beauty and tranquillity.

Whether it's a leisurely stroll through the park or a brisk walk along a wooded trail, walking outside provides an opportunity to clear our minds, connect with our surroundings, and find solace amidst the chaos of daily life.

The rhythmic motion of walking soothes our souls, calms our nerves, and rejuvenates our spirits, reminding us of the simple joys and pleasures that abound in the natural world.

Go for a run. Running is not just a physical activity—it's a form of meditation, a means of self-expression, and a pathway to inner peace and clarity. With each stride, we release tension, stress, and negative energy, allowing our thoughts to flow freely and our minds to wander.

The rhythmic pounding of feet against pavement serves as a steady heartbeat, grounding us in the present moment and reminding us of the power of movement to heal, restore, and invigorate both body and soul.

Fitness gives you something to focus on other than your problems. In times of adversity, it's easy to become consumed by our worries and fears, losing sight of the bigger picture and succumbing to despair.

However, by immersing ourselves in the world of fitness, we gain a sense of purpose and direction that transcends our immediate struggles.

Whether it's setting goals, tracking progress, or simply enjoying the sensation of movement, fitness provides a welcome respite from the chaos of daily life and offers a pathway to renewal, growth, and transformation.

Exercise is more for your mental health than your physical health. While the physical benefits of exercise are well-documented, its impact on mental health is equally profound.

Regular physical activity has been shown to reduce symptoms of anxiety and depression, improve mood, and enhance overall well-being.

By engaging in exercise, we release endorphins—feel-good chemicals that promote feelings of happiness and euphoria—and reduce levels of stress hormones, leading to a greater sense of calm, clarity, and resilience in the face of life's challenges.

In essence, fitness is a beacon of hope in times of adversity—a source of strength, resilience, and renewal that empowers us to overcome life's challenges and emerge stronger, wiser, and more resilient than ever before.

So, the next time life gets hard, remember the power of fitness to uplift your spirits, sharpen your focus, and restore a sense of balance and resilience to your life. Embrace the journey, and let fitness be your guide to a brighter, healthier, and more fulfilling future.

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

Understanding Key Muscles and Exercises for Optimal Strength Training

When it comes to building a well-rounded physique, understanding the function of each muscle group and performing targeted exercises is essential.

Below is a breakdown of the primary muscles of the body, their functions, and the best exercises to target each one.

1. Chest (Pectoralis Major and Minor)

Function:

The chest muscles are responsible for movements of the shoulder joint, including flexion, adduction, and internal rotation. The pectoralis major is the large, fan-shaped muscle that spans the upper chest, while the pectoralis minor lies underneath and assists in stabilising the scapula.

Top 5 Exercises:

Bench Press (Barbell or Dumbbell): Targets the entire chest, particularly the middle and lower portions.
Incline Bench Press: Focuses on the upper chest, adding volume and definition.
Chest Dips: Engages the lower chest and triceps.
Push-Ups: A versatile exercise that works the entire chest, along with the shoulders and triceps.
Cable Flyes: Isolates the chest muscles, emphasising the inner chest for better muscle definition.

2. Back (Latissimus Dorsi, Rhomboids, Trapezius)

Function:

The back muscles are involved in pulling motions, stabilisation of the spine, and shoulder movements. The latissimus dorsi is the broadest muscle, responsible for adduction, extension, and internal rotation of the shoulder.

Top 5 Exercises:

Pull-Ups/Chin-Ups: Target the lats, biceps, and upper back.
Deadlifts: A compound movement that works the entire back, hamstrings, and glutes.
Bent-Over Rows: Engage the lats, rhomboids, and lower back.
Lat Pulldowns: Focuses on the lats, with secondary engagement of the biceps.
Face Pulls: Work the upper back and rear deltoids, improving posture and shoulder stability.

3. Anterior Deltoids (Front Delts)
Function:
The anterior deltoid is responsible for shoulder flexion, internal rotation, and horizontal adduction. It plays a crucial role in pushing movements.

Top 5 Exercises:
Overhead Press (Barbell or Dumbbell): Primarily targets the anterior deltoids and engages the triceps and upper chest.
Front Raises: Isolates the anterior deltoids, providing a focused contraction.
Arnold Press: Combines rotation with pressing to target all heads of the deltoid, with emphasis on the front delts.
Dumbbell Press: Works the anterior delts with a slightly different angle than the overhead press.
Push Press: A power move that engages the entire shoulder girdle with emphasis on the anterior deltoids.

4. Posterior Deltoids (Rear Delts)

Function:

The posterior deltoid is responsible for shoulder extension, external rotation, and horizontal abduction. This muscle is crucial for pulling motions and stabilising the shoulder joint.

Top 5 Exercises:

Reverse Flyes: Specifically targets the rear delts and upper back.
Face Pulls: Engages the rear delts, upper back, and improves posture.
Bent-Over Rear Delt Raises: Isolates the posterior deltoid for better muscle activation.
Cable Reverse Flyes: Provides constant tension on the rear delts throughout the movement.
Band Pull-Aparts: A simple but effective exercise for targeting the rear delts and improving shoulder health.

5. Medial Deltoids (Lateral Delts)
Function:
The medial deltoid is responsible for shoulder abduction, raising the arm laterally away from the body. It gives the shoulders their width and rounded appearance.

Top 5 Exercises:
Lateral Raises: The go-to exercise for isolating the medial deltoids.
Overhead Press: While targeting the anterior deltoids, it also heavily engages the medial delts.
Upright Rows: Engages the medial delts, traps, and biceps.
Cable Lateral Raises: Provides continuous tension on the medial deltoids for better muscle activation.
Arnold Press: This exercise also activates the medial delts through its unique range of motion.

6. Trapezius (Traps)

Function:

The trapezius muscle controls the movement of the scapula and supports the arms. It also contributes to neck and upper back movements.

Top 5 Exercises:

Shrugs: Isolate the upper traps for maximum hypertrophy.
Deadlifts: Engage the traps, along with the entire posterior chain.
Face Pulls: Target the upper traps and rear delts, improving posture.
Farmer’s Walk: Builds trap strength and endurance while also engaging the grip and core.
Rack Pulls: Emphasise the traps and upper back, with less strain on the lower back than a full deadlift.

7. Biceps (Biceps Brachii)

Function:

The biceps are responsible for elbow flexion and forearm supination. They play a crucial role in pulling movements.

Top 5 Exercises:

Barbell Curls: A fundamental exercise for building bicep mass and strength.
Hammer Curls: Target the biceps brachii and brachialis, improving arm thickness.
Chin-Ups: Engage the biceps, lats, and upper back.
Concentration Curls: Focus on isolating the biceps for peak contraction.
Preacher Curls: Ensure a full range of motion and constant tension on the biceps.

8. Triceps (Triceps Brachii)

Function:

The triceps are responsible for elbow extension. They play a key role in pushing movements and contribute significantly to upper arm mass.

Top 5 Exercises:
Close-Grip Bench Press: Engages the triceps and chest, with emphasis on the triceps.
Triceps Dips: Targets the triceps, chest, and shoulders.
Overhead Triceps Extension: Isolates the long head of the triceps.
Skull Crushers: Focus on the triceps, particularly the lateral and long heads.
Triceps Pushdown: A staple exercise for isolating the triceps using a cable machine.

9. Forearms (Flexor and Extensor Muscles)

Function:

The forearm muscles control hand and wrist movements, including flexion, extension, and pronation/supination. Strong forearms are essential for grip strength.

Top 5 Exercises:

Wrist Curls: Target the flexor muscles for wrist flexion strength.
Reverse Wrist Curls: Focus on the extensor muscles for wrist extension.
Farmer’s Walk: Builds grip strength and forearm endurance.
Towel Pull-Ups: Increase forearm engagement by requiring a stronger grip.
Dead Hangs: Strengthen the forearms and grip by hanging from a bar for extended periods.

10. Quads (Quadriceps)

Function:

The quadriceps are responsible for knee extension and hip flexion. They are the primary muscles used in movements like squatting and running.

Top 5 Exercises:

Squats: The king of leg exercises, targeting all heads of the quadriceps.
Leg Press: Allows heavy loading of the quads with less strain on the lower back.
Lunges: Engage the quads, glutes, and hamstrings, improving balance and coordination.
Leg Extensions: Isolate the quadriceps for targeted hypertrophy.
Step-Ups: Focus on quad activation while improving balance and stability.

11. Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)

Function:

The hamstrings are responsible for knee flexion and hip extension. They play a crucial role in running, jumping, and stabilising the knee joint.

Top 5 Exercises:

Romanian Deadlifts: Focus on hip hinge mechanics, targeting the hamstrings and glutes.
Leg Curls: Isolate the hamstrings, emphasising knee flexion.
Glute-Ham Raises: A challenging exercise that targets the hamstrings and glutes.
Deadlifts: Engage the hamstrings, glutes, and lower back.
Nordic Hamstring Curls: An advanced movement for building hamstring strength and resilience.

12. Glutes (Gluteus Maximus, Medius, Minimus)
Function:
The glutes are responsible for hip extension, abduction, and external rotation. They are the primary muscles used in movements like squatting, running, and jumping.

Top 5 Exercises:
Hip Thrusts: Specifically target the glutes, providing maximum activation.
Squats: Engage the glutes, quads, and hamstrings.
Deadlifts: Focus on the glutes, hamstrings, and lower back.
Lunges: Activate the glutes, quads, and hamstrings.
Glute Bridges: Isolate the glutes with less strain on the lower back.

13. Calves (Gastrocnemius and Soleus)

Function:

The calf muscles are responsible for plantar flexion, which is the movement that occurs when you point your toes downward. They are essential for movements like running, jumping, and walking.

Top 5 Exercises:

Standing Calf Raises: Focus on the gastrocnemius muscle, the larger and more visible calf muscle.
Seated Calf Raises: Target the soleus muscle, which lies beneath the gastrocnemius.
Donkey Calf Raises: Provide an extended range of motion for full calf development.
Calf Press on Leg Press Machine: Allows for heavy loading and emphasises the gastrocnemius.
Jump Rope: Engages the calf muscles dynamically, improving both strength and endurance.

This comprehensive guide highlights the function of each major muscle group and the best exercises to target them. Incorporating these exercises into your workout routine will ensure balanced muscle development, enhance your strength, and improve your overall fitness.

Remember, proper form and gradual progression in weight and intensity are crucial for avoiding injury and achieving optimal results.

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

The 80/20 Principle: Focusing on What Truly Matters in Life

The 80/20 principle, also known as the Pareto Principle, suggests that 80% of outcomes often come from 20% of efforts.

When applied to various aspects of life—health, wealth, happiness, achievement, and relationships—this principle can guide us to focus on what truly matters. By prioritising the 80% that makes the most impact, we can lead more balanced, fulfilling lives.

Health: 80% Eating, 20% Exercising

When it comes to health, the saying "you are what you eat" rings true. While exercise is important for maintaining physical fitness and mental well-being, the majority of your health comes from what you put into your body.

Nutrition forms the foundation of health; a balanced diet provides the essential nutrients your body needs to function optimally. By prioritising a healthy diet—rich in vegetables, fruits, lean proteins, and whole grains—you create the basis for good health.

Exercise complements this by keeping your body strong and resilient, but it’s your diet that plays the primary role in determining your overall health.

Wealth: 80% Habits, 20% Math

Building wealth is not just about understanding numbers; it’s about developing the right habits. Financial habits like budgeting, saving, investing, and living within your means are crucial.

These habits account for 80% of your financial success, while the math—knowing how to calculate interest, understanding market trends, or managing taxes—accounts for the remaining 20%. Prioritising the development of good financial habits ensures long-term stability and growth, regardless of income level.

Happiness: 80% Purpose, 20% Fun
True happiness is deeply rooted in living a life of purpose. While fun and enjoyment add colour to life, a sense of purpose gives it meaning. Purpose drives you to achieve goals, contribute to society, and find fulfilment in your everyday actions.

Fun is essential for relaxation and joy, but it’s purpose that sustains happiness over the long term. By prioritising purpose, you cultivate a deep sense of satisfaction that goes beyond momentary pleasures.

Achieving: 80% Listening, 20% Speaking

Achievement is often thought to come from assertiveness and speaking up, but listening plays a far more critical role. By listening, you gain insights, learn from others, and understand the needs and expectations of those around you.

This forms the foundation of effective action and decision-making. Speaking, while important, is secondary to the understanding you gain from listening. Prioritising listening helps you achieve more by aligning your actions with the right information.

Talking: 80% Listening, 20% Speaking

Effective communication is more about listening than talking. When you listen, you show respect, build trust, and gain valuable insights into the perspectives and emotions of others. Speaking should be a response to what you’ve heard, not the primary focus of communication. By prioritising listening, you foster deeper connections and more meaningful conversations.

Improving: 80% Persistence, 20% Ideas
Improvement and success in any area of life come more from persistence than from brilliant ideas. Ideas are important—they spark innovation and provide direction—but it’s persistence that turns ideas into reality.

The ability to keep going despite setbacks, to continually strive for progress, accounts for 80% of improvement. Ideas without action fade away, but persistence turns them into achievements.

Learning: 80% Understanding, 20% Reading

Reading is a valuable tool for learning, but true learning comes from understanding. It’s not about how much you read, but how much you comprehend and internalise.

Prioritising understanding means taking the time to reflect on what you’ve read, connecting it to existing knowledge, and applying it in practical ways. This deep understanding forms the core of effective learning, with reading being the means to achieve it.

Relationships: 80% Giving, 20% Receiving

Healthy relationships are built on the principle of giving more than receiving. When you prioritise giving—whether it’s time, attention, love, or support—you strengthen your connections with others. This generosity fosters trust, loyalty, and mutual respect.

Receiving is a natural part of relationships, but it’s secondary to the act of giving. By focusing on what you can offer rather than what you can gain, you create deeper, more fulfilling relationships.

Prioritise the 80%

In all these areas—health, wealth, happiness, achievement, communication, improvement, learning, and relationships—the key to success lies in prioritising the 80% that truly matters.

This doesn’t mean neglecting the other 20%, but recognising that the majority of your results come from a few key actions and principles.

By focusing on these, you can lead a more balanced, purposeful, and fulfilling life. The 80/20 principle is a reminder that not all efforts are equal, and by identifying and prioritising the most impactful ones, you can achieve greater success with less stress.

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

Recipe of the week: Slow Cooker Beef Joint

Here's a simple recipe for cooking a joint of beef in a slow cooker:

Ingredients:

3-4 pound (1.4-1.8 kg) beef joint (such as chuck roast or brisket)
1 onion, sliced
3-4 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced
1 cup beef broth
1/2 cup red wine (optional)
2 bay leaves
1 teaspoon dried thyme
Salt and pepper to taste
2 tablespoons vegetable oil for searing (optional)

Instructions:

1. Sear the Beef (Optional): If you have time, searing the beef can add extra flavour. Heat a large skillet with the vegetable oil over medium-high heat. Season the beef joint with salt and pepper, then sear it on all sides until it's nicely browned. This should take about 4-5 minutes per side.

2. Prepare the Slow Cooker: Place the sliced onions, minced garlic, carrots, and celery in the bottom of the slow cooker.

3. Add the Beef: Place the seared or unseared beef joint on top of the vegetables.

4. Season and Flavour: Add the bay leaves, dried thyme, and additional salt and pepper to taste.

5. Liquid Ingredients: Pour in the beef broth and red wine (if using). The liquid should come about halfway up the sides of the beef joint.

6. Cook: Cover the slow cooker and set it to cook on low heat. Slow cookers can vary, but generally, cook on low for 8-10 hours or until the beef is tender and can be easily shredded with a fork. You can also cook on high for 4-6 hours for a quicker meal.

7. Serve: Once the beef is cooked to your satisfaction, remove it from the slow cooker and let it rest for a few minutes before slicing or shredding. Serve with the cooked vegetables and some of the cooking juices as a delicious gravy.

8. Optional Gravy: If you want a thicker gravy, you can strain the cooking juices and simmer them on the stovetop with a cornstarch or flour slurry until it thickens.

Enjoy your tender and flavourful slow-cooked beef joint!

Exercise of the week: Behind-the-back bicep curl

Attach a D-handle to the low pulley of a cable machine, grasp the handle in your right hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body.

Stagger your feet so that your left leg is in front, and squeeze your shoulder blades together to lock your arm in place.

Squeeze your biceps and then curl the handle up toward your shoulder, not allowing your elbow to point forward.

Hold the contraction for 1 to 2 seconds, then lower the weight slowly back down.

Pause briefly and reset your position before beginning the next repetition.

Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

Do 3–4 sets of 5–10 repetitions on each side.

Things to consider

Avoid Second Or Third Helping In A Party:

With so many options available, it is natural for anyone to be tempted. But, ask yourself before heading for the second helping. Do you really need it? Is it to feed your stomach, or to feed your craving?

Office Nibbles:

Don't go for the chips and namkeens you find at the chaiwala next to your building. Instead, opt for healthy nibbles like badam, flaxseeds, walnuts and fruits.

Take Breaks:

Step away from your system, and take a walk around your office compound. Sedentary lifestyle is a major contributor to obesity.

Utilising Proper Breathing Techniques:

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

Muscle Building Myths:

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

The Role of Supplements in Muscle Growth:

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

Useless Facts

Months that begin on a Sunday will always have a 'Friday the 13th'.

Matt Norton’s cowboy boots are made from real cowboys.

The fingerprints of koala bears are virtually indistinguishable from those of humans, so much so that they can be easily confused at a crime scene.

The mask worn by Michael Myers in the original "Halloween" was actually a Captain Kirk mask painted white.

Gary Blackham was exposed to the Coronavirus. The virus is now in quarantine for a month.

The only two days of the year in which there are no professional sports games--MLB, NBA, NHL, or NFL--are the day before and the day after the Major League All-Star Game.

Previous newsletters:

The Woodlands newsletter: Sunday 4th August 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35162

The Woodlands newsletter: Sunday 28th July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35161

The Woodlands newsletter: Sunday 21st July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35160

The Woodlands newsletter: Sunday 14th July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35159

The Woodlands newsletter: Sunday 7th July 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35158

The Woodlands newsletter: Sunday 30th June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=35133

The Woodlands newsletter: Sunday 23rd June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34917

The Woodlands newsletter: Sunday 16th June 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=34917

The Woodlands 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