Woodlands Fitness Centre

The Choice Between Quitting and Persevering

Saturday 5th April 2025

Hello,

The Choice Between Quitting and Persevering

Life is filled with moments of struggle, challenge, and adversity.

Whether we're facing setbacks in our personal or professional lives, the decision to persevere or quit is often accompanied by pain.

Yet, in the face of difficulty, we are presented with a choice: to succumb to the pain of quitting or to endure the pain of pushing forward. It's a sobering realisation that both paths carry their own burdens, and the decision we make will shape our journey and define our character.

The Pain of Quitting

Quitting is often perceived as an escape from discomfort—a way to avoid the challenges and obstacles that stand in our way. Yet, the pain of quitting extends far beyond the immediate relief of giving up.

It's the sting of regret, the weight of unfulfilled potential, and the haunting question of "what if?" The decision to quit may provide temporary relief, but it comes at the cost of sacrificing long-term growth, resilience, and achievement.

The Pain of Perseverance

On the other hand, perseverance demands resilience, determination, and unwavering commitment in the face of adversity. It requires us to confront discomfort head-on, to push through the pain, and to embrace the challenges that lie ahead.

The pain of perseverance is palpable—it's the exhaustion of relentless effort, the frustration of setbacks, and the fear of failure. Yet, it's also accompanied by a sense of pride, accomplishment, and the knowledge that we are capable of overcoming even the most daunting obstacles.

The Paradox of Choice

In the dichotomy of quitting versus persevering, there is no easy answer. Both paths are fraught with pain and uncertainty, yet they lead to vastly different outcomes.

The choice between quitting and persevering is deeply personal and often influenced by factors such as fear, doubt, and external pressures. Yet, it's essential to recognise that the pain of quitting is temporary, while the pain of regret can last a lifetime.

Finding Meaning in the Pain

Ultimately, the decision to quit or keep going hinges on our values, goals, and aspirations.

The decision to quit or keep going is about weighing the short-term discomfort against the long-term consequences and asking ourselves what we're willing to sacrifice for the sake of our dreams.

In the midst of pain and uncertainty, it's essential to find meaning and purpose in our struggles—to view challenges not as obstacles, but as opportunities for growth and transformation.

In the journey of life, we are constantly confronted with the choice between quitting and persevering. Both paths carry their own pain, yet they lead to vastly different destinations.

It's a decision that requires courage, introspection, and a willingness to confront discomfort head-on. Whether we choose to quit or keep going, the important thing is to embrace the pain as an integral part of the journey—to recognise that in the struggle lies the opportunity for growth, resilience, and ultimately, fulfillment.

So, when faced with the choice between quitting and persevering, remember: both paths hurt, but only one leads to greatness.

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

Avoid refined sugar as much as possible to prevent insulin spikes.

Refined sugar, found in many processed foods and sugary drinks, can lead to rapid spikes in blood sugar and insulin levels.

Over time, this can cause insulin resistance, weight gain, and increased risk of type 2 diabetes. By reducing refined sugar intake, you can stabilise your blood sugar levels, reduce inflammation, and improve overall metabolic health.

Instead of sugary foods, opt for natural sweeteners like fruit or stevia.

Avoiding refined sugar not only supports better health but also helps maintain energy levels throughout the day without the energy crashes associated with sugar highs and lows.

Try the “plate method”—fill half your plate with veggies, a quarter with protein, and a quarter with carbs.

The “plate method” is a simple yet effective way to ensure your meals are balanced and nutrient-dense.

By filling half of your plate with vegetables, you get a rich source of fibre, vitamins, and minerals, supporting digestion and overall health.

A quarter of your plate should be dedicated to lean protein (such as chicken, fish, or tofu) to support muscle growth and keep you feeling full.

The remaining quarter should be filled with healthy carbs, such as whole grains or starchy vegetables, for sustained energy. This method ensures you’re eating a balanced meal that supports both weight management and nutritional needs.

Avoid eating directly from packages—portion out snacks to avoid mindless eating.

When you eat directly from packages, it’s easy to lose track of how much you’re consuming.

Portioning out your snacks into individual servings can help you avoid overeating and mindless snacking. It also helps control calorie intake, especially with foods that are easy to overeat, like chips or nuts.

By pre-measuring your snacks and placing them into smaller containers, you can be more mindful of how much you’re eating and prevent impulse eating.

This simple habit can help you maintain better control over your diet and avoid unnecessary extra calories throughout the day.

Use food journaling to help keep track of your eating habits and uncover patterns.

Food journaling is a powerful tool to help you stay accountable to your nutrition goals.

By recording everything you eat, including portion sizes and times, you can gain insight into your eating habits and identify patterns that may need adjustment.

Tracking your food intake also helps you recognise emotional or stress-based eating triggers, making it easier to make mindful choices.

Journaling can reveal gaps in your diet and highlight areas where you may need to make improvements.

Additionally, seeing your progress on paper can motivate you to stick to your healthy eating habits and achieve your fitness goals.

Prioritise Compound Exercises (Squats, Deadlifts, Bench Press, Pull-Ups)

Compound exercises are multi-joint movements that engage multiple muscle groups at once, making them extremely effective for building strength and muscle mass.

Squats, deadlifts, bench presses, and pull-ups are key compound exercises that work multiple muscle groups simultaneously, promoting overall body strength.

Squats target the legs, glutes, and core; deadlifts engage the posterior chain; bench presses activate the chest, shoulders, and triceps; while pull-ups strengthen the back and biceps.

Prioritising these movements will help you achieve functional strength, stimulate muscle growth, and lay a solid foundation for more specialised, isolation exercises in your routine.

Recipe of the week: Healthy Chicken Shawarma

Here's a recipe for Healthy Chicken Shawarma:

Ingredients:

For the Chicken:
300g chicken thigh or breast (fat trimmed off)
1 tsp olive oil
Squeeze of half a lemon
2 tsp minced garlic
1/2 tsp salt
1/2 tsp pepper
1/2 tsp paprika
1/2 tsp cumin
1/4 tsp cinnamon

For the Sauce:
1/2 cup fat-free Greek yogurt, plain
1 tsp minced garlic
Squeeze of half a lemon
1/4 tsp salt
1/4 tsp pepper
1/4 tsp cumin

For the Wrap:
2 pitas (approx. 40g each)
Lettuce
Chopped tomatoes
Chopped onions
Optional: Chopped cucumbers and parsley

Instructions:

1. Marinate the Chicken:
In a bowl, combine the chicken, olive oil, lemon juice, minced garlic, salt, pepper, paprika, cumin, and cinnamon.
Make sure the chicken is well coated with the marinade.
Let it marinate for at least 30 minutes in the fridge, or overnight for better Flavour.

2. Prepare the Sauce:
In another bowl, mix the Greek yogurt, minced garlic, lemon juice, salt, pepper, and cumin to create the sauce.
Refrigerate until you're ready to use it.

3. Cook the Chicken:
Heat a grill or skillet over medium-high heat.
Cook the marinated chicken for about 6-8 minutes per side, or until it's cooked through and has a nice char.
Remove from heat and let it rest for a few minutes before slicing it into thin strips.

4. Assemble the Shawarma Wrap:
Warm the pitas in the oven or on a stovetop griddle.
Lay out each pita, and spread a generous spoonful of the yogurt sauce on it.
Add a layer of lettuce, followed by the sliced chicken.
Top with chopped tomatoes, onions, and any optional ingredients like cucumbers and parsley.
Drizzle more sauce on top if desired.

5. Serve:
Roll up the pita to encase the filling and serve your healthy chicken shawarma immediately.

Enjoy your homemade healthy chicken shawarma!

Exercise of the week: The Bulgarian split squat

The Bulgarian split squat is a bodyweight exercise that primarily targets the lower body muscles, particularly the quadriceps, glutes, and hamstrings. Here are the muscles that are worked during the Bulgarian split squat:

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

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

To perform the Bulgarian split squat:

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

1. Stand with your feet hip-width apart and facing away from a bench, box, or step.

2. Place the top of your left foot on the bench, box, or step behind you.

3. Take a large step forward with your right foot.

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

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

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

7. Repeat on the other side by placing your right foot on the bench, box, or step behind you and stepping forward with your left foot.

8. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the Bulgarian split squat to avoid injury.

Keep your knee aligned with your toes, your back straight, and your chest lifted. You can also vary the Bulgarian split squat by using weights or changing the tempo of the movement.

Useless Facts

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Leonardo da Vinci could write with one hand while drawing with the other

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