Woodlands Fitness Centre

The Importance of Parental Fitness for Healthy Families

Wednesday 16th April 2025

Hello,

The Importance of Parental Fitness for Healthy Families

As parents, we are our children's first and most influential role models. Our actions, habits, and attitudes shape their perceptions of the world and set the foundation for their own behaviours and beliefs.

One often overlooked but immensely valuable aspect of parental fitness is the opportunity it provides to instill healthy habits and attitudes towards exercise in our children.

By prioritising our own fitness and leading by example, we not only improve our own well-being but also pave the way for our children to lead healthy, active lives.

Setting the Standard for Health and Wellness

Children learn by observing and imitating the behaviours of their parents.

When parents prioritise their own fitness and make exercise a regular part of their routine, they send a powerful message to their children that physical activity is important and valued.

By leading by example, parents establish a standard of health and wellness that becomes ingrained in their children's worldview from an early age.

Fostering Positive Associations with Exercise

When children see their parents engaging in regular physical activity and enjoying the benefits of fitness, they are more likely to develop positive associations with exercise themselves.

Rather than viewing exercise as a chore or punishment, they see it as a fun and enjoyable activity that brings the family together and promotes overall well-being.

By incorporating exercise into family routines and activities, parents create lasting memories and instil a lifelong love of fitness in their children.

Building Bonds Through Physical Activity

Exercising together as a family not only promotes physical health but also strengthens familial bonds and fosters a sense of connection and unity.

Whether it's going for a bike ride, playing a game of soccer, or going for a hike in nature, shared physical activities provide opportunities for quality time, laughter, and meaningful interactions. These shared experiences create cherished memories and deepen the parent-child relationship.

Empowering Children to Take Ownership of Their Health

By witnessing their parents prioritise fitness and make healthy choices, children learn the importance of taking ownership of their own health and well-being. They understand that physical activity is not only enjoyable but also essential for maintaining a strong, healthy body and mind.

Armed with this knowledge and example, children are empowered to make positive choices regarding their health and develop lifelong habits that will serve them well into adulthood.

Conclusion: Be the Example for Them

As parents, we have a unique opportunity and responsibility to shape the health and wellness of future generations. By prioritising our own fitness and leading by example, we not only improve our own quality of life but also set the stage for our children to lead healthy, active lives.

Let's embrace the role of fitness role models for our children and show them that exercise is not just something we do—it's a way of life that brings joy, vitality, and connection to our families.

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

Choose healthy cooking methods like baking, grilling, or steaming instead of frying.

Cooking methods can significantly impact the nutritional quality of your food. Opting for healthier techniques like baking, grilling, or steaming instead of frying helps reduce excess calories and unhealthy fats.

Frying often requires added oils that increase the overall fat content and calories of a dish, while baking and grilling allow the natural flavours of food to shine without the need for excessive fats.

Steaming preserves the nutrients in vegetables, making it a great choice for maintaining their vitamins and minerals.

These methods ensure your meals are healthier, supporting your fitness and weight management goals.

Create a schedule

A structured schedule is a game-changer when it comes to consistency.

By blocking out specific times for workouts and meal prep in your calendar, you make them non-negotiable parts of your day.

Treat these times like any other important commitment. This will prevent you from skipping workouts or relying on unhealthy food choices due to lack of preparation.

Having a schedule helps build routine, making it easier to incorporate healthy habits into your daily life.

The more consistently you stick to your schedule, the more naturally your healthy habits will become a part of your lifestyle.

Maintain Good Gym Etiquette: Re-rack Weights and Wipe Down Equipment

Respecting gym etiquette makes the environment better for everyone. Always rerack dumbbells, plates, and barbells after use’s leaving weights scattered is unsafe and inconsiderate.

Wipe down machines, benches, and equipment after sweating to maintain hygiene. Avoid monopolising equipment, especially during peak hours.

Be mindful of personal space and allow others to work in between sets if needed. Avoid excessive phone use and loud distractions.

Practicing good etiquette not only fosters a positive gym atmosphere but also ensures safety and efficiency for everyone training.

A respectful gym culture benefits all members and keeps the space welcoming and functional.

Don’t eat too close to bedtime—give your body time to digest before sleep.

Eating right before bed can disrupt your digestion and interfere with your sleep quality. When you eat, your body redirects energy toward digesting the food, making it harder to fully relax.

Additionally, consuming large meals late at night can lead to indigestion, heartburn, or weight gain, as your metabolism slows down while you sleep.

Try to allow at least 2-3 hours between your last meal and bedtime to give your body time to process the food. This not only helps improve digestion but also supports better sleep quality, which is essential for recovery and overall health.

Take a multi-vitamin to ensure you’re meeting all your micronutrient needs.

While a balanced diet should provide most of your nutritional needs, taking a high-quality multivitamin can help fill any gaps in your diet.

Even with a healthy eating plan, it’s often difficult to get enough of certain essential vitamins and minerals, such as vitamin D, magnesium, and zinc.

A multivitamin ensures that your body receives the micronutrients it needs for immune function, energy production, and overall health.

However, it’s important to remember that supplements should complement, not replace, a nutrient-rich diet.

Always consult with a healthcare professional before starting a new supplement regimen.

Mix up your vegetables: eating a variety ensures a wide array of nutrients.

Different vegetables provide different vitamins, minerals, and antioxidants essential for your health, so it’s important to eat a variety.

Rather than sticking to the same vegetables every day, aim to include a wide range of colours and types in your diet.

For example, dark leafy greens like spinach and kale offer iron and vitamin K, while orange and yellow veggies like carrots and bell peppers are packed with vitamin A and antioxidants.

A diverse vegetable intake helps ensure that you meet all your nutritional needs, boosting your immune system and supporting overall well-being.

Resistance training Preserves Lean Muscle

When you’re in a calorie deficit, your body can burn both fat and muscle for energy. However, resistance training helps preserve lean muscle mass, ensuring that most of the weight you lose comes from fat rather than muscle.

Muscle is essential for maintaining strength, function, and metabolic rate, so preserving it during fat loss is crucial.

By regularly challenging your muscles through resistance training, you send signals to your body that muscle tissue is vital, leading it to prioritise fat as the energy source instead of breaking down muscle for fuel.

Recipe of the week: Slow Cooker Chickpea and Spinach Stew

Ingredients:

400g chickpeas (canned or cooked).
200g spinach.
400g tomatoes (canned or fresh).
1 litre vegetable broth.
1 onion (diced).
2 cloves garlic (minced).
1 tsp cumin.
1 tsp paprika.
Salt.
Pepper.

Instructions:

Place all ingredients in the slow cooker.

Cook on low for 5-7 hours.

Adjust seasoning before serving.

Enjoy your meal!

Exercise of the week: goblet reverse lunge

The goblet reverse lunge is an exercise that targets multiple muscle groups in the lower body. Here are the muscles that are worked during the reverse lunge:

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

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

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

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

To perform the goblet reverse 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 and your hands on your hips.

2. Take a large step backward with your right 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 left foot.

7. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the reverse lunge to avoid injury. Keep your knee aligned with your toes, your back straight, and your chest lifted.

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

Useless Facts

The average person falls asleep in seven minutes.

Studies show that if a cat falls off the seventh floor of a building it has about thirty percent less chance of surviving than a cat that falls off the twentieth floor. It supposedly takes about eight floors for the cat to realise what is occurring, relax and correct itself.

The above experiment was conducted by Steve Pursglove.

Your stomach has to produce a new layer of mucus every 2 weeks otherwise it will digest itself.

The citrus soda 7-UP was created in 1929; '7' was selected after the original 7-ounce containers and 'UP' for the direction of the bubbles.

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