Woodlands Fitness Centre

The Power of Small Wins: How Consistent Habits Transform Your Health and Fitness

Saturday 17th May 2025

Hello,

In the pursuit of health and fitness, it's easy to fall into the trap of all-or-nothing thinking—believing that unless we're committing to hour-long workouts, strict dietary regimens, and unwavering discipline, our efforts are futile.

Yet, the truth is that small, consistent habits wield immense power in transforming our health and well-being.

Whether it's squeezing in a 15-minute workout, going for a quick walk, or making healthier food choices most of the time, these seemingly modest actions compound over time to produce significant results.

Let's explore the profound impact of small wins on our journey to better health and fitness.

Working out for 15 minutes is better than not working out at all. In a world where time is a precious commodity, carving out hours for exercise can feel daunting and overwhelming.

Yet, the idea that workouts must be lengthy to be effective is a myth.

Research has shown that even brief bouts of exercise—whether it's a quick HIIT session, a brisk walk, or a few sets of bodyweight exercises—can deliver meaningful health benefits.

By committing to just 15 minutes of movement each day, you not only boost your mood, energy levels, and metabolism but also establish a consistent exercise habit that sets the stage for long-term success.

Going for a quick walk is better than sitting on the couch. In our sedentary-centric society, simply getting up and moving can make a world of difference in our health and well-being.

Whether it's taking a stroll around the block, pacing while on a phone call, or opting for the stairs instead of the elevator, every step counts towards improving cardiovascular health, reducing stress, and increasing energy levels.

By prioritising movement throughout the day, even in small increments, you break free from the shackles of sedentary behaviour and lay the foundation for an active lifestyle.

Eating healthy 80% of the time is better than eating junk food all day.

In a world inundated with processed, convenience foods, making healthy choices can feel like an uphill battle.

Yet, adopting an all-or-nothing approach to nutrition sets us up for failure and frustration.

Instead, striving for balance and consistency—aiming to make healthier choices the majority of the time—allows for flexibility, enjoyment, and sustainability.

By focusing on nourishing your body with whole, nutrient-dense foods most of the time, you not only fuel your workouts and support your overall health but also cultivate a positive relationship with food and eating.

Small consistent habits compound into big wins. The beauty of small wins lies in their cumulative effect over time.

While individual workouts, walks, or healthy meals may seem insignificant on their own, their collective impact adds up to significant progress and transformation.

By committing to small, consistent habits day in and day out, you build momentum, establish positive routines, and create a foundation for long-term success.

In conclusion, the journey to better health and fitness is not defined by grand gestures or dramatic changes but rather by the accumulation of small, consistent habits.

Whether it's working out for 15 minutes, going for a quick walk, or making healthier food choices most of the time, each small win moves us closer to our goals and builds momentum for continued progress.

So, the next time you're tempted to dismiss the power of small habits, remember that greatness lies in the sum of our daily actions.

Embrace the power of small wins, and watch as they compound into big victories on your journey to better health and fitness.

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

Try batch cooking for specific meals (e.g., grilled chicken, roasted vegetables) to make the week easier.

Batch cooking is a time-saving technique where you prepare large quantities of specific meals in advance, typically on the weekend, to enjoy throughout the week.

Preparing meals like grilled chicken, roasted vegetables, or quinoa in bulk can make daily eating much easier and more efficient.

By having healthy meals readily available, you eliminate the need to cook each day, reducing the temptation to opt for unhealthy takeout.

Batch cooking also helps with portion control, reduces food waste, and ensures you always have nutritious options on hand, saving both time and effort during the busy week.

Include healthy fats in your meals, such as nuts, seeds, and fatty fish.

Healthy fats are essential for maintaining hormone balance, supporting brain function, and promoting heart health.

Including sources of healthy fats, such as nuts (almonds, walnuts), seeds (chia, flax), and fatty fish (salmon, mackerel), in your diet ensures you’re getting the necessary nutrients for optimal health.

These fats are also great for satiety, helping you feel fuller longer and preventing overeating.

Incorporating healthy fats into your meals can be done through simple additions, such as sprinkling seeds on your salad, adding avocado to toast, or including fatty fish as part of your main course.

Listen to your body—rest when needed.

Rest and recovery are just as important as exercise for overall health and performance. Pushing too hard without adequate rest can lead to burnout, injuries, and fatigue.

Paying attention to signals like persistent soreness, lack of energy, or decreased performance helps prevent overtraining.

Active recovery, such as light walking, yoga, or stretching, can aid muscle repair without overexertion. Prioritising sleep, hydration, and proper nutrition also supports recovery.

Taking rest days when needed allows muscles to rebuild stronger, reducing the risk of injury and promoting long-term fitness progress. A balanced approach ensures sustainability and prevents physical and mental exhaustion.

Have a balanced post-workout meal—aim for a mix of protein and carbs to replenish energy.

After a workout, your body needs nutrients to repair muscle tissue and replenish glycogen stores.

A balanced post-workout meal that includes both protein and carbohydrates is ideal for recovery.

Protein helps rebuild muscle, while carbs restore energy levels. For example, a meal with grilled chicken and brown rice, or a smoothie with protein powder and a banana, provides the right balance of nutrients.

By consuming your post-workout meal within 30–60 minutes after exercising, you help your body recover faster, promote muscle growth, and reduce the risk of muscle soreness.

Cycle Between High-Rep and Low-Rep Training for Variety

Cycling between high-rep (12-15+ reps) and low-rep (3-6 reps) training provides the body with both strength and hypertrophy benefits.

Low-rep training with heavy weights focuses on building maximal strength, while high-rep training with lighter weights improves muscle endurance and stimulates muscle growth by increasing time under tension.

By alternating between these rep ranges, you prevent adaptation, which can stall progress.

For example, you might focus on low-rep strength training for a few weeks and then shift to higher reps to promote muscle growth and endurance, keeping the workouts fresh and stimulating for the muscles.

Use portion control tools such as containers, bags, or measuring cups for accurate servings.

Portion control tools, such as measuring cups, food containers, and portioned bags, are essential for accurately managing your serving sizes.

Many people tend to overeat without realising it, especially with calorie-dense foods.

Using portion control tools helps you stick to proper serving sizes, ensuring you’re eating the right amount of food for your goals.

These tools can be especially useful for meal prep and snacks, helping you stay on track and avoid mindless overeating.

Proper portion control can lead to better weight management, balanced nutrition, and greater adherence to your health and fitness plans.

Cook with healthier fats, like olive oil, coconut oil, and avocado oil for better health benefits.

Healthy fats are an essential part of a balanced diet, supporting hormone regulation, brain function, and cell health.

Opting for oils like olive oil, coconut oil, and avocado oil can provide your body with heart-healthy fats.

Olive oil, for instance, is rich in monounsaturated fats and antioxidants, which are beneficial for reducing inflammation.

Coconut oil contains medium-chain triglycerides (MCTs) that may help with fat loss.

Avocado oil is packed with healthy fats and vitamins like E and K, making it a great choice for cooking.

Incorporating these oils into your diet can enhance overall health and well-being.

Recipe of the week: Slow Cooker Mushroom and Barley Stew

Ingredients:

250g mushrooms.
150g barley.
1 litre vegetable broth.
2 carrots (diced)
2 celery sticks (chopped).
1 onion (diced).
2 cloves garlic (minced).
1 tsp thyme.
2 bay leaves.
Salt.
Pepper.

Instructions:

Place ingredients in the slow cooker.

Cook on low for 6-8 hours.

Remove bay leaves before serving.

Enjoy your meal!

Exercise of the week: standing cable curl

The standing cable curl is an isolation exercise that mainly targets the biceps muscles of the upper arm.

Here are the muscles that are worked during the standing cable curl:

1. Biceps brachii: The biceps brachii, located on the front of the upper arm, are the primary muscles worked during the standing cable curl. They are responsible for elbow flexion and supination of the forearm.

2. Brachialis: The brachialis muscle, located on the front of the upper arm, is also involved in elbow flexion.

3. Forearm muscles: The forearm muscles, including the brachioradialis and pronator teres, assist in elbow flexion and supination of the forearm.

To perform the standing cable curl:

1. Begin by attaching a straight bar or rope attachment to a cable machine at the lowest setting.

2. Stand facing the cable machine with your feet shoulder-width apart.

3. Grasp the bar or rope with an underhand grip, with your hands shoulder-width apart.

4. Keep your elbows close to your sides and your upper arms stationary.

5. Curl the bar or rope towards your shoulders, keeping your wrists straight.

6. Squeeze your biceps at the top of the movement.

7. Lower the bar or rope back to the starting position.

8. Repeat for the desired number of repetitions.

It is important to maintain proper form during the standing cable curl to avoid injury.

Keep your elbows close to your sides, your wrists straight, and your upper arms stationary.

You can also vary the standing cable curl by using different attachments or changing the tempo of the movement.

Useless Facts

A whale's penis is called a dork.

Leslie "Chow" Short can do a wheelie on a unicycle.

Because of the rotation of the earth, an object can be thrown farther if it is thrown west.

The average person spends 6 months of their life sitting at red lights.

While other children were playing in sand, Dan Flint was playing in concrete.

In 1912 a law passed in Nebraska where drivers in the country at night were required to stop every 150 yards, send up a skyrocket, wait eight minutes for the road to clear before proceeding cautiously, all the while blowing their horn and shooting off flares.

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