Woodlands Fitness Centre

Why Should You Follow A Well-Structured Fitness Program?

Saturday 15th March 2025

Hello,

Embarking on a fitness journey is a commendable endeavour, but the path to success is greatly enhanced by the implementation of a well-structured program.

Whether your goal is to build muscle, lose weight, or enhance overall fitness, a thoughtfully designed regimen provides numerous advantages that random, unstructured workouts simply can't match.

One of the primary benefits of a structured program lies in its ability to provide direction and purpose to your fitness routine. Randomly chosen exercises might feel spontaneous, but they lack the strategic approach necessary to address specific fitness goals.

A well-designed program, on the other hand, carefully outlines a progression that optimally challenges your body, leading to more effective and consistent results.

Consistency is a cornerstone of success in any fitness endeavour. Following a structured program establishes a routine, making it easier to adhere to your exercise schedule.

With a clear plan in place, you're more likely to stay committed, fostering the discipline needed to achieve lasting results. Conversely, sporadic and haphazard workouts often lead to frustration and, ultimately, disappointment.

Efficiency is another key advantage of structured programs. Time is a precious resource, and a well-organised regimen maximises the effectiveness of your workouts. Each exercise is chosen with a purpose, targeting specific muscle groups and contributing to the overall progression of your fitness journey. This targeted approach minimises wasted effort and accelerates the achievement of your goals.

Structured programs also provide a framework for tracking progress.

With a predetermined plan, you can measure your performance over time, noting improvements in strength, endurance, and other key metrics. This tracking not only boosts motivation but also allows for necessary adjustments to the program as you advance, ensuring continued growth and development.

Furthermore, a well-structured program minimises the risk of injury. Randomly selecting exercises without considering factors like muscle balance, recovery, and proper form increases the likelihood of overtraining or strain.

A thoughtfully crafted program, however, takes these elements into account, promoting a safer and more sustainable fitness journey.

In contrast, the "choose-as-you-go" approach often results in a lack of balance and neglect of crucial muscle groups.

Over time, this can lead to muscular imbalances, increased risk of injury, and an overall lack of progress. A structured program, by design, addresses these concerns, creating a comprehensive and well-rounded fitness experience.

In conclusion, the importance of following a well-structured fitness program cannot be overstated.

From providing direction and purpose to fostering consistency, efficiency, and safety, a thoughtful regimen is the blueprint for success in your fitness journey.

So, the next time you step into the gym, remember that the path to your goals is paved with purpose, and a structured program is your most reliable guide.

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.
Discounted 1-to-1 PT sessions

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 sessions per week
Group sessions limited to 8 participants for focused attention.
Unlimited access to Matlock’s best equipped gym.
Expert advice on setting calorie targets.
Discounted 1-to-1 PT sessions

Group Sessions 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

Do not cut calories too drastically—aim for a moderate deficit for sustainable fat loss.

Cutting calories too drastically may lead to rapid weight loss, but it can also slow down your metabolism, cause muscle loss, and lead to nutrient deficiencies.

To achieve sustainable fat loss, aim for a moderate calorie deficit that allows for gradual and steady weight loss.

Aiming for 500-750 calories fewer than your maintenance level can help you lose 1-1.5 pounds per week, which is considered a healthy and sustainable rate.

By maintaining a moderate deficit, you protect muscle mass, support your metabolism, and ensure that your fat loss journey is both effective and long-term.

Track micronutrients—vitamins and minerals are just as important as macronutrients.

When tracking your diet, don’t just focus on macronutrients (protein, fat, and carbs).

Micronutrients like vitamins and minerals play a crucial role in your overall health and well-being.

Micronutrients are essential for energy production, immune function, bone health, and more. Deficiencies in key vitamins or minerals can hinder your performance, recovery, and general health.

Foods like fruits, vegetables, whole grains, nuts, and seeds are rich in micronutrients, so aim to include a variety of colourful foods in your meals.

Tracking these alongside your macros ensures you’re getting a well-rounded, nutrient-dense diet to support all aspects of your health.

Eat protein with every meal to help preserve muscle mass, especially when dieting.

Protein is essential for muscle repair, growth, and maintenance, especially when you’re in a calorie deficit.

Consuming protein with every meal helps preserve lean muscle mass while promoting fat loss. When dieting, your body may break down muscle tissue for energy if you’re not consuming enough protein, leading to a slower metabolism.

By including protein-rich foods, such as lean meats, eggs, tofu, or legumes, in every meal, you support muscle retention, boost your metabolism, and keep your appetite in check.

Additionally, protein is more satiating than carbs or fat, which helps control hunger and prevent overeating.

Use meal prep containers to store your prepared meals and reduce temptation to eat out.

Meal prepping and using containers to store your meals is a great way to stay on track with your nutrition goals and avoid the temptation of eating out.

By portioning out your meals ahead of time, you ensure that you have healthy options readily available when hunger strikes. Having pre-made meals in your fridge or freezer prevents you from reaching for unhealthy convenience foods or takeout.

It also helps you control portion sizes and ingredients, ensuring that you’re fuelling your body with nutritious, balanced meals.

Meal prep containers make organisation easy, reducing stress and saving time during the week.

Try German Volume Training (10x10) for Hypertrophy

German Volume Training (GVT) is an intense hypertrophy method where you perform 10 sets of 10 reps of a single exercise with a moderate weight (around 60% of your one-rep max).

German Volume Training maximises muscle fatigue and growth by pushing muscles to their endurance limits.

This method works well for compound lifts like squats, bench presses, and rows but requires sufficient recovery due to high training volume.

Rest periods should be 60-90 seconds between sets. GVT is demanding and best used in short cycles (4-6 weeks) to break plateaus.

German Volume Training builds muscle fast but requires discipline and proper recovery.

Recipe of the week: Beef Burger in a Brioche Bun with Chorizo, Red Onion, and Red Pepper Relish

Here's a recipe for a Beef Burger in a Brioche Bun with Chorizo, Red Onion, and Red Pepper Relish:

Ingredients:

For the Beef Burger:
1 pound ground beef (85% lean)
Salt and black pepper, to taste
4 brioche burger buns

For the Chorizo, Red Onion, and Red Pepper Relish:
1/2 cup chorizo sausage, finely chopped
1 red onion, thinly sliced
1 red bell pepper, thinly sliced
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons brown sugar
Salt and pepper to taste

Optional Toppings:
Lettuce leaves
Sliced tomatoes
Sliced cheese (such as cheddar or Swiss)

Instructions:

1. Prepare the Chorizo, Red Onion, and Red Pepper Relish:
In a skillet, heat the olive oil over medium heat.
Add the finely chopped chorizo sausage and cook for 2-3 minutes until it starts to release its oils.
Add the sliced red onion and red bell pepper to the skillet.
Sauté for about 5-7 minutes until they become tender and slightly caramelised.
Stir in the balsamic vinegar and brown sugar. Cook for an additional 5 minutes, stirring occasionally.
Season with salt and pepper to taste. Remove from heat and set aside.

2. While the relish is cooking, you can make the Beef Burgers:
Preheat your grill or stovetop pan over medium-high heat.
Season the ground beef with salt and black pepper.
Divide the beef into 4 equal portions and shape them into burger patties.

3. Grease the grill grates or pan with a little oil to prevent sticking, then cook the burger patties for about 4-5 minutes per side or until they reach your desired level of doneness. Add cheese slices on top during the last minute of cooking if using.

4. Toast the brioche burger buns on the grill or in the oven until they are lightly golden.

5. Assemble the Beef Burger in Brioche Buns:
Place a beef patty on the bottom half of each toasted bun.
Spoon a generous amount of the Chorizo, Red Onion, and Red Pepper Relish on top of the burger.
Add lettuce leaves and sliced tomatoes if desired.
Place the top half of the bun on top to complete the burger.

6. Serve your Beef Burger in a Brioche Bun with Chorizo, Red Onion, and Red Pepper Relish immediately, and enjoy this Flavourful creation!

Feel free to customise your burger with additional toppings or condiments according to your preferences.

Enjoy your meal!

Exercise of the week: front foot elevated reverse lunge

The front foot elevated reverse lunge is a variation of the reverse lunge that targets the same muscles groups as the regular reverse lunge, with an added emphasis on the glutes and hamstrings.

Here are the muscles that are worked during the front foot elevated reverse lunge:

1. Glutes: The gluteal muscles, located in the buttocks, are the primary working muscles during the front foot elevated reverse lunge. They are responsible for hip extension.

2. Hamstrings: The hamstring muscles, located on the back of the thigh, assist in hip extension and knee flexion.

3. Quadriceps: The quadriceps muscles, located on the front of the thigh, are also heavily involved in the front foot elevated reverse lunge. They are responsible for knee extension.

4. Calves: The calf muscles, located on the back of the lower leg, work to stabilise the ankle joint during the front foot elevated reverse lunge.

To perform the front foot elevated reverse lunge:

Begin by holding a dumbbell in each hand, with your arms at your sides.

1. Stand with your feet hip-width apart and place the ball of your right foot on a bench, box, or step behind you.

2. Take a large step backward with your left foot, landing on the ball of your foot.

3. Lower your body until your left thigh is parallel to the ground and your left knee is directly above your ankle.

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

5. Push through your left heel and return to the starting position.

6. Repeat on the other side by stepping backward with your right foot.

7. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the front foot elevated reverse lunge to avoid injury.

Keep your knee aligned with your toes, your back straight, and your chest lifted.

You can also vary the front foot elevated reverse lunge by using weights or changing the tempo of the movement.

Useless Facts

Daffy Duck's middle name is "Dumas".

In Disney's Fantasia, the Sorcerer's name is "Yensid" (Disney backwards.)

In The Empire Strikes Back there is a potato hidden in the asteroid field.

Walt Disney holds the world record for the most Academy Awards won by one person, he has won twenty statuettes, and twelve other plaques and certificates.

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