Woodlands Fitness Centre

New Membership Options

Sunday 9th March 2025

Hello,

Since August 2024, we have more than doubled our membership base.

The majority of our newer members have come from other gyms. Considering the quality, quantity and the variety of equipment we have, it’s obvious why people have switched gyms.

We have recently had a very sudden and very large interest in the gym from the 13-15 age group.

Whilst we are definitely not a hard core bodybuilding gym, we are an adult oriented training facility. We have a percentage of members who take their training very seriously.

It’s fantastic that young people want to come to a gym. However, a gym is not a place you can just come to without knowing what you’re doing.

To benefit from using a gym, the user needs to understand what they are doing. And why they’re doing it. What the muscle groups do. Which muscles to train together. The importance of rest days. The importance of training all of the muscle groups proportionally. Instead of doing arms every day. The importance of tempo. How the machines work. How to set them up correctly and safely.

Our General Age Requirements are:

Ages 16 and Up:

Individuals 16 years and older may use the gym without supervision and can access all available equipment and facilities.

Ages 13–15:

Teens in this age group may use the gym under direct supervision of a parent, guardian, or personal trainer. A signed parental consent form is required before access is granted.

Teens in this age group must be registered members and complete a full gym induction before using the facility.

Ages 12 and Under:

For safety reasons, children under 12 are not permitted in the gym areas, including workout floors, weight rooms, and cardio equipment.

The Woodlands is not an unmanned facility. As such, gym staff are available to provide guidance and assistance.

However, for children aged 13–15, the primary responsibility for the child's safety lies with the parent and the child. This age group needs to be adequately supervised by a parent or guardian while using the gym facilities.

Considering how important fitness is, we have facilitated a safe and encouraging environment for young people to learn how to exercise safely, whilst understanding and appreciating that Woodlands is an adult oriented training facility.

Many of our members have signed up their teenage children, and it’s been great to see them benefit from using the gym. Thus far, there have been zero complaints and zero issues with these teenagers.

At Woodlands, we have managed to create a genuine community. Our members are always helping each other. The biggest, strongest guys are encouraging the younger members. They’re regularly offering them advice and guidance.

What we have to be most mindful of, is the ratio of members aged 13–15 and the adults. We’d love to see more parents embark on this fitness journey with their children.

As such, we have modified our membership options. We want to make it as affordable as possible for adult members to sign up with their children.

The joint membership options are (per month):

12 months: £40 (£20 each)
6 months: £43 (£21.50 each)
3 months: £46 (£23 each)

This includes:

✔Unlimited access to Matlock's best-equipped gym
✔Unlimited Small Group PT Sessions: Choose from 21 sessions each week!
✔Expert calorie target setting advice
✔Special discounts on PT sessions

Right, here’s our article of the week…

Choosing Your Hard: The Path to a Healthier You

In the journey toward a healthier lifestyle, we are often faced with choices that challenge us both physically and mentally.

Going to the gym, resisting the temptation of fast food, and lifting weights can all be strenuous tasks.

Yet, amidst these challenges, there exists a deeper truth – the consequences of neglecting our health can be far more demanding.

1. The Challenge of Exercise:

Going to the gym to train is undeniably hard. The sweat, the effort, and the persistence required can sometimes feel overwhelming.

However, the physical strain of regular exercise pales in comparison to the toll that a sedentary lifestyle can take on our bodies.

Joint pain, limited mobility, and increased susceptibility to various health issues are potential outcomes of neglecting physical activity.

2. Resisting Temptation:

Saying no to fast food is undoubtedly a battle against cravings and convenience. Fast food is often designed to be irresistible, but the momentary pleasure it brings is outweighed by the long-term consequences.

Opting for a balanced diet over the immediate gratification of unhealthy meals is choosing the challenge of discipline over the hardships of poor nutrition.

3. The Weight of Strength:

Lifting weights is a demanding endeavour that requires dedication and perseverance. However, the alternative – being frail and weak – is a heavier burden to bear.

Muscular strength not only enhances physical performance but also contributes significantly to overall well-being.

The difficulty of weightlifting becomes a worthwhile investment in a healthier, more robust future.

4. Aging Gracefully:

Perhaps one of the most formidable challenges is the realisation that neglecting one's health can accelerate the aging process.

Premature aging, both internally and externally, is often a consequence of unhealthy habits.

The difficulty of making positive choices in diet and exercise is a small price to pay when compared to the hardships associated with aging more rapidly.

In essence, the mantra "Choose your hard" is a powerful reminder that every decision we make regarding our health comes with its own set of challenges.

The difficulty of maintaining a healthy lifestyle is a proactive choice that, in the long run, alleviates the potential hardships associated with poor health.

Whether it's the strain of exercise, the discipline of nutrition, or the commitment to strength training, each challenge contributes to a healthier and more fulfilling life.

So, as you navigate the complexities of a healthier lifestyle, remember that the difficulty of positive choices is a worthwhile investment in a future free from the burdens of joint pain, health issues, and premature aging.

Choose the path that leads to a healthier you, for that, in the end, is the most rewarding "hard" of all.

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:

This membership includes:

Unlimited access to Matlock’s best equipped gym.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

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

Joint (per month):

12 months: £40 (£20 each)
6 months: £43 (£21.50 each)
3 month: £46 (£23 each)

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 access to Matlock’s best equipped gym.
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

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

Joint (per month):

12 months: £40 (£20 each)
6 months: £43 (£21.50 each)
3 month: £46 (£23 each)

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: £13.00
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £18.50
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.25
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: £15.50
2 sessions per week: £17.50
1 sessions per week: £24.00

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £23.25
1 sessions per week: £29.50

60 minutes:

3 sessions per week: £26.75
2 sessions per week: £28.75
1 sessions per week: £35.00

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.

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

Consider intermittent fasting to reduce overall calorie intake if it fits your lifestyle.

Intermittent fasting is an eating pattern that alternates between periods of fasting and eating.

It may help reduce overall calorie intake by creating a natural eating window, making it easier to control portions and avoid unnecessary snacking.

Many people find intermittent fasting effective for weight loss, fat burning, and improved metabolic health.

However, it’s important to choose a fasting approach that works for your lifestyle and doesn’t lead to overeating during eating periods.

It’s essential to listen to your body and ensure that you’re still getting the necessary nutrients to support your energy levels and overall health.

Create a balanced meal plan with a good mix of protein, carbs, and fats

A well-balanced meal plan includes a variety of macronutrients: protein, carbohydrates, and healthy fats.

Protein supports muscle growth and repair, carbohydrates provide energy for daily activities and workouts, and fats are essential for hormone regulation and cell function.

Including all three in each meal can help stabilise blood sugar levels, reduce cravings, and promote sustained energy.

By planning meals with an appropriate balance of these macronutrients, you can optimise your nutrition, improve digestion, and avoid nutrient imbalances that could hinder your fitness progress or overall well-being.

Train Consistently: At Least 3-5 Times Per Week

Consistency is key to achieving fitness goals.

By committing to training at least 3-5 times per week, you create a steady routine that helps build strength, endurance, and muscle mass. Regular training promotes consistent progress and adaptation, which is vital for improvement.

Over time, as you remain consistent, your muscles will become more accustomed to the workload, allowing for greater gains.

Additionally, a consistent training schedule keeps your metabolism active, contributes to a positive mental attitude, and helps establish a sustainable lifestyle.

Aim for consistency rather than perfection, as it’s the most reliable path to success in fitness.

Do not eliminate entire food groups unless necessary (e.g., allergies)

Eliminating entire food groups can lead to nutrient imbalances and may create a restrictive relationship with food.

Unless you have a specific medical condition, such as a food allergy or intolerance, it’s better to focus on moderation and balance.

Rather than cutting out whole food groups like carbohydrates or fats, aim for healthy, nutrient-dense options within each category.

For example, instead of cutting out carbs entirely, choose whole grains, fruits, and vegetables, which provide essential vitamins, fibre, and energy.

A well-rounded diet that includes all food groups in their natural forms is key to long-term health and sustainable progress.

Avoid crash diets, as they can lead to muscle loss and a slower metabolism

Crash diets, which involve extreme calorie restriction or eliminating major food groups, can lead to rapid weight loss, but this often includes a loss of muscle mass rather than fat.

Muscle loss can slow down your metabolism, making it more difficult to maintain or lose weight in the long term.

Additionally, these diets are typically unsustainable and can lead to nutrient deficiencies, fatigue, and poor mental health.

Instead of opting for drastic changes, focus on a sustainable, balanced eating plan that promotes gradual fat loss while preserving muscle mass, ultimately supporting a healthy metabolism and long-term results.

Get to know your macronutrient ratios to achieve your fitness goals more effectively

Understanding your macronutrient ratios—protein, carbohydrates, and fats—is essential for aligning your diet with your fitness goals. Each macronutrient plays a different role in supporting your body’s functions, from fuelling workouts to promoting recovery and supporting muscle mass.

By calculating the optimal ratio for your needs, you can tailor your meals to fuel your body in a way that maximizes fat loss, muscle gain, or overall energy.

For example, if your goal is to build muscle, you may need a higher protein intake. Knowing your ratios helps you make informed choices to achieve your desired results.

Train with Full Range of Motion for Maximum Muscle Activation

Training through a full range of motion (ROM) is essential for maximising muscle engagement and ensuring balanced development.

A full ROM allows muscles to stretch and contract fully, increasing the time under tension and leading to greater hypertrophy. For example, when performing a squat, going below parallel allows for better glute and quad activation than a partial squat.

Similarly, during bench presses, lowering the bar all the way to your chest ensures optimal chest activation.

Training with full ROM also improves joint health and mobility, which helps prevent injuries and promotes long-term athletic performance.

Recipe of the week: Slow Cooker Fajita Orzo

Ingredients:

1 pound (450g) boneless, skinless chicken breasts, cut into thin strips
1 red bell pepper, sliced
1 green bell pepper, sliced
1 yellow bell pepper, sliced
1 medium onion, sliced
1 can (14.5 ounces) diced tomatoes, undrained
1 can (15 ounces) black beans, drained and rinsed
1 cup (240ml) chicken broth
1 cup (200g) orzo pasta
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
Juice of 1 lime
Fresh cilantro, chopped (for garnish)
Shredded cheese, sour cream, and avocado slices (optional toppings)

Instructions:

1. Prepare the Ingredients:

Slice the chicken breasts, bell peppers, and onion.
Rinse and drain the black beans.
Gather the spices.

2. Layer in the Slow Cooker:

Place the chicken strips at the bottom of the slow cooker.
Add the sliced bell peppers and onions on top of the chicken.
Pour the undrained can of diced tomatoes and black beans over the vegetables and chicken.

3. Add Spices and Broth:

Sprinkle the chili powder, ground cumin, smoked paprika, garlic powder, onion powder, dried oregano, salt, and black pepper over the mixture.
Pour in the chicken broth.

4. Cook:

Cover and cook on low for 4-5 hours or on high for 2-3 hours, until the chicken is cooked through and the vegetables are tender.

5. Add Orzo:

About 30 minutes before serving, stir in the orzo pasta. Ensure it is fully submerged in the liquid.

If necessary, add a bit more broth or water to make sure there’s enough liquid for the orzo to cook.

6. Finish Cooking:

Cover and cook for another 30 minutes, or until the orzo is tender and has absorbed most of the liquid.

7. Serve:

Stir in the lime juice.
Garnish with fresh chopped cilantro.

8. Optional Toppings:

Serve with shredded cheese, sour cream, and avocado slices if desired.

Enjoy your delicious Slow Cooker Fajita Orzo!

Exercise of the week: Staggered Stance Goblet Squats

Staggered Stance Goblet Squats offer a unique twist to traditional squat exercises.

With one foot forward and the other backward, this variation provides enhanced stability and targets specific muscle groups.

Holding a dumbbell or kettlebell close to your chest, follow these steps for an effective workout:

1. Starting Position: Stand with your feet hip-width apart, one foot in front of the other.
2. Grip Weight: Hold a dumbbell or kettlebell vertically against your chest, securing it with both hands.
3. Core Engagement: Activate your core muscles to maintain stability throughout the exercise.
4. Squat Down: Bend both knees, lowering your body into a squat position. Keep your back straight and chest up.
5. Front Knee Alignment: Ensure the front knee stays directly above the corresponding foot, preventing inward collapse.
6. Back Knee Position: Allow the back knee to hover just above the floor without making contact.
7. Heel Drive: Push through the heels to ascend back to the starting position.
8. Switch Stance: Alternate the position of your feet, placing the opposite foot forward, and repeat the squat.

Benefits of Staggered Stance Goblet Squats include increased stability, targeted muscle activation in the quads, hamstrings, glutes, and core, reduced stress on the lower back, and improved hip mobility.

Incorporate this exercise into your routine for a well-rounded lower body workout with added focus on balance and muscle engagement.

Useless Facts

Q is the only letter in the alphabet that does not appear in the name of any of the United States!

166,875,000,000 pieces of mail are delivered each year in the US

Bats always turn left when exiting a cave

The praying mantis is the only insect that can turn its head

Steve Pursglove always turns right when exiting a cave

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