Woodlands Fitness Centre

Hard work is the cornerstone of achievement

Saturday 19th April 2025

Hello,

In life, we are constantly faced with choices—some big, some small—that shape our paths and determine our outcomes.

Among these choices, there are five fundamental decisions that have the potential to transform our lives: the choice to work hard, the choice to maintain a positive attitude, the choice to cultivate discipline, the choice to go above and beyond, and the choice to pursue excellence.

Each of these choices carries immense power and has the potential to propel us towards success and fulfilment.

Let's explore the significance of these choices and how they contribute to achieving excellence in every aspect of life.

Hard Work: The Foundation of Success

Hard work is the cornerstone of achievement. It's the willingness to roll up our sleeves, dig in our heels, and put in the effort required to reach our goals.

While talent and intelligence are valuable assets, they pale in comparison to the relentless determination and perseverance that come from consistent hard work.

When we choose to embrace hard work, we set ourselves on a path towards success and fulfilment, knowing that our efforts will ultimately lead to meaningful results.

Attitude: The Key to Resilience

Our attitude shapes our outlook on life and determines how we respond to challenges and setbacks.

Choosing to maintain a positive attitude, even in the face of adversity, is a powerful tool for building resilience and overcoming obstacles.

A positive attitude allows us to see opportunities where others see obstacles, to find solutions where others see problems, and to bounce back stronger after each setback.

By choosing to adopt a positive attitude, we unlock the potential to thrive in any situation and emerge victorious in the face of adversity.

Discipline: The Bridge Between Goals and Achievement

Discipline is the bridge that connects our aspirations to reality. It's the ability to stay focused, organised, and committed to our goals, even when distractions abound and motivation wanes.

Discipline is what separates those who dream from those who do, allowing us to turn our aspirations into tangible achievements.

When we choose to cultivate discipline in our lives, we harness the power to overcome procrastination, stay on course, and ultimately, turn our dreams into reality.

Doing Extra: Going Above and Beyond

Excellence is not merely meeting expectations—it's exceeding them. Choosing to do extra means going above and beyond what is required, putting in the extra effort and attention to detail that sets us apart from the rest.

Whether it's going the extra mile at work, volunteering to help others, or pursuing personal passions with unwavering dedication, choosing to do extra is a hallmark of excellence that elevates us to new heights of success and fulfilment.

Pursuing Excellence: The Ultimate Goal

Excellence is not a destination—it's a journey. It's the relentless pursuit of growth, improvement, and mastery in every aspect of our lives.

Choosing to pursue excellence means striving for greatness in everything we do, from our professional endeavors to our personal relationships. It's the commitment to continuous learning, self-reflection, and self-improvement that propels us towards our highest potential and inspires others to do the same.

Choose Excellence.

Choose Fulfilment.

In every moment, we are presented with choices that shape our destiny. By choosing to work hard, maintain a positive attitude, cultivate discipline, go above and beyond, and pursue excellence, we unlock the power to achieve greatness in every aspect of our lives.

Let us embrace these choices with courage, determination, and unwavering commitment, knowing that excellence is not just a goal—it's a way of life that leads to lasting fulfilment and success.

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

Limit pre-packaged, processed snacks—they can be high in sugars, unhealthy fats, and sodium.

Pre-packaged and processed snacks are often loaded with hidden sugars, unhealthy fats, and excessive sodium, which can contribute to weight gain, inflammation, and chronic health issues.

These snacks may be convenient, but they provide little nutritional value. Opting for whole, unprocessed snacks, such as fresh fruits, vegetables, nuts, or yogurt, ensures that you are fuelling your body with real nutrients.

Reducing your consumption of processed snacks can help stabilise blood sugar levels, lower your sodium intake, and promote better digestion, ultimately supporting your fitness goals and long-term health.

Set Realistic Goals and Track Progress

Setting clear, achievable goals helps keep your training focused and motivating.

Define both short-term and long-term objectives, such as increasing your squat by 20 pounds in three months or improving endurance with higher rep sets.

Unrealistic goals can lead to frustration and burnout, while realistic ones provide structure and measurable progress.

Track workouts using a logbook or app, noting weights, reps, and any improvements. Seeing progress, even small wins, boosts motivation and keeps you accountable.

Adjust goals as needed and celebrate milestones to maintain momentum. A structured approach ensures steady progress without unnecessary pressure.

Be flexible with your diet, but aim for balance and consistency.

A successful diet is not about strict rules or rigid restrictions; it’s about balance and consistency. Being flexible allows you to enjoy a variety of foods, including occasional treats, without feeling deprived.

It’s important to listen to your body’s hunger and fullness cues, and to allow yourself to enjoy life’s indulgences while maintaining overall healthy eating habits.

The key to long-term success is consistency—making healthy choices most of the time, while allowing room for flexibility.

This approach fosters a healthy relationship with food and ensures that your diet remains sustainable and enjoyable.

Eat foods rich in antioxidants like berries, leafy greens, and green tea.

Antioxidants are compounds that help protect your body from oxidative stress and free radical damage, which can contribute to chronic diseases and aging.

Foods rich in antioxidants, such as berries (blueberries, strawberries), leafy greens (spinach, kale), and green tea, are essential for overall health.

These nutrient-dense foods help fight inflammation, boost the immune system, and improve heart health.

Incorporating these foods into your daily meals can support your body’s natural defences and promote a youthful appearance by combating the effects of aging. Aim to include a variety of antioxidant-rich foods for maximum health benefits.

Use Machines for Isolation Exercises or Injury Rehabilitation

Machines are a great tool for isolation exercises, where you target specific muscles in a controlled manner.

Machines are particularly useful for beginners or those recovering from an injury because they guide your body through a specific range of motion, reducing the risk of improper form.

Machines like the leg press, chest fly, and lat pulldown allow for concentrated muscle work, enhancing specific areas without engaging stabiliser muscles as much.

This can be beneficial for strengthening weak points or rehabilitating an injury by reducing strain on vulnerable areas. However, machines should complement, not replace, free weights in a well-rounded routine.

Incorporate a cheat meal occasionally to satisfy cravings without derailing your goals.

Having an occasional cheat meal can be a helpful strategy to satisfy cravings and keep you on track with your long-term goals.

Strict dieting without flexibility can lead to feelings of deprivation, which may cause you to overeat later on. A well-timed cheat meal allows you to indulge in your favourite foods without feeling guilty.

Just be mindful not to overdo it—cheat meals should remain an exception, not the rule.

By balancing indulgence with consistency in your overall eating habits, you can enjoy your favourite treats while still staying on track with your nutrition and fitness objectives.

Resistance Training Burns More Calories in Less Time

High-intensity resistance training, such as circuit training or supersets, is an efficient way to burn calories in a short period.

By incorporating compound movements and minimal rest between sets, you keep your heart rate elevated, which leads to significant calorie expenditure.

These high-intensity workouts mimic the benefits of cardio while also building muscle, creating an efficient fat-burning workout in less time.

This makes resistance training an excellent option for those who are short on time but still want to maximise calorie burn, improve muscle mass, and see faster fat loss results.

Recipe of the week: Slow Cooker Quinoa and Kale Soup

Ingredients:

150g quinoa.
150g kale (chopped).
1.2 litres vegetable broth.
2 carrots (diced).
2 celery sticks (chopped).
1 onion (diced).
2 cloves garlic (minced).
1 tsp thyme.
1 tsp rosemary.
Salt.
Pepper.

Instructions:

Combine ingredients in the slow cooker.

Cook on low for 4-6 hours.

Stir before serving.

Enjoy your meal!

Exercise of the week: barbell front squat

The barbell front squat is a compound exercise that targets multiple muscle groups in the lower body, as well as the core.

Here are the muscles that are worked during the barbell front squat:

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

2. Glutes: The gluteal muscles, located in the buttocks, are also heavily involved in the barbell front 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. Calves: The calf muscles, located on the back of the lower leg, work to stabilise the ankle joint during the barbell front squat.

5. Core: The barbell front 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 barbell front squat:

1. Begin by standing with your feet shoulder-width apart and the barbell resting on your shoulders, with your palms facing up and your elbows pointing forward.

2. Engage your core and lift the barbell off the rack.

3. Take a step back and position your feet slightly wider than shoulder-width apart.

4. Lower your body until your thighs are parallel to the ground, keeping your back straight and your chest lifted.

5. Push through your heels and return to the starting position.

6. Repeat for the desired number of repetitions.

It is important to maintain proper form during the barbell front squat to avoid injury. Keep your knees aligned with your toes, your back straight, and your chest lifted.

You can also vary the barbell front squat by using different weights or changing the tempo of the movement.

Useless Facts

101 Dalmatians, Peter Pan, Lady and the Tramp, and Mulan are the only Disney cartoons where both parents are present and don't die throughout the movie. .

A pig's orgasm lasts for 30 minutes.

'Stewardesses' is the longest word that is typed with only the left hand.

To escape the grip of a crocodile's jaws, push your thumbs into its eyeballs - it will let you go instantly.

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