Woodlands Fitness Centre

One Year Ago Today…

Wednesday 28th May 2025

Hello,

One Year Ago Today…

Exactly one year ago, I hit “post” on a big announcement:

WE ARE EXPANDING!

We were taking over the unit next door.
A lot of people didn’t believe it would actually happen.

And yet—here we are.

What we’ve built is so much better than I ever imagined.

This expansion added a huge 3,300 square feet to our ground floor.

I remember writing that post like it was yesterday. It felt less like an update and more like a manifesto—a bold vision of what was to come.

In that post, I promised a vast, open gym area packed with standout features.

And we delivered. Actually—we went way beyond.

We now have a dedicated Free Weight Zone, lined with a long row of dumbbell racks, plus a beast of a cable crossover machine right in the heart of it all.

I said we’d offer a wide range of machines for chest, back, legs, shoulders, and more.

Let’s just say… I’ve definitely overdelivered.

We have way more equipment than I initially planned on buying.

One of my biggest goals was to bring in machines that no other gym in the area has—and we nailed that.
We’re the only gym with a belt squat, pendulum squat, Hammer Strength V-Squat, and a pullover machine—all absolute member favourites.

Most gyms are happy with one or two lat pulldown machines.
We have six—four pin-loaded, two plate-loaded.

We’ve also introduced a new small group PT area on the ground floor. But we’re already planning the next step; relocating it to a custom-built mezzanine. This will create a more private and focused space for small group training, with a core/stretching zone as well.

And beneath it?

Room for 12+ more machines.

We’re incredibly lucky to have such a large, bright, open space. Honestly, it feels like this building was always meant to be a gym.

Our mission with this facility has always been simple:
To be the best training centre around.

Given the sheer quantity—and more importantly, the quality—of the machines we’ve brought in, I think it’s safe to say… we’ve done it.

With equipment from the industry’s best—Hammer Strength, Life Fitness, Nytram, Cybex, Matrix, Precor, Nautilus—all laid out in well-defined training zones with loads of space to move, it’s no surprise that members walk in and say: “Wow.”

In the new space, we’ve got three rows of leg machines
and three rows of upper-body machines—a powerful mix of pin-loaded and plate-loaded.

And the best part?
There’s still more equipment on the way.

But here’s the thing. Filling a space with gear?
That’s the easy bit.

The real work is in continually learning, improving, and showing up every day to help and educate the people who trust us with their training.

What started as a few ideas in my head has become a living, breathing reality.
And somehow—it’s even better than I imagined.

And you know what?
This still feels like just the beginning.

We never set out to be just the best gym in Matlock.
Our sights have always been set higher.

We’re here to become one of the best independent gyms in Derbyshire.

Right, let’s get back to a health & fitness related article..

Embracing the Hard: The Cost of Choosing Easy in Life

In the pursuit of comfort and ease, it's easy to overlook the hidden costs that come with avoiding challenges and opting for the path of least resistance.

While certain tasks may seem daunting or uncomfortable at first glance, the reality is that embracing difficulty often leads to greater rewards in the long run.

From physical fitness to personal growth, mastering one's craft to navigating difficult conversations, choosing the harder path ultimately yields invaluable benefits.

The Illusion of Easy:

In a world where convenience is king, the allure of easy solutions and instant gratification can be difficult to resist. However, the pursuit of ease often comes with a price tag that extends far beyond the immediate moment.

What may seem effortless in the short term can lead to stagnation, missed opportunities, and a lack of fulfilment in the long term.

The Challenge of Exercise:

Exercising regularly requires discipline, effort, and perseverance. It's hard work, both physically and mentally, to push through discomfort and fatigue.

Yet, the alternative—leading a sedentary lifestyle—comes with its own set of challenges, including increased risk of chronic disease, decreased energy levels, and diminished overall well-being.

The temporary discomfort of exercise pales in comparison to the long-term consequences of inactivity.

Embracing Uncomfortable Conversations:

Confronting difficult conversations can be anxiety-inducing and emotionally taxing. Yet, avoiding these conversations only perpetuates misunderstandings, resentment, and unresolved conflicts.

While the prospect of discomfort may be daunting, addressing issues head-on fosters growth, strengthens relationships, and promotes emotional maturity.

The discomfort of confrontation is a small price to pay for the clarity and understanding that can result from honest communication.

Mastering Your Craft:

Becoming proficient in any skill or profession requires dedication, perseverance, and a willingness to endure setbacks and challenges along the way. It's hard work to master your craft, whether it's through years of practice, continuous learning, or overcoming obstacles.

However, the alternative—remaining stagnant or settling for mediocrity—is a far greater disservice to yourself and your potential. The effort invested in honing your skills pales in comparison to the regret of never realising your full potential.

The Price of Easy:

In every aspect of life, choosing the easy path comes with a cost.

Whether it's sacrificing long-term health for short-term comfort, avoiding difficult conversations to maintain temporary peace, or settling for mediocrity rather than striving for excellence, the consequences of opting for ease are far-reaching.

While the harder path may be challenging and uncomfortable at times, it ultimately leads to growth, resilience, and a deeper sense of fulfilment.

In conclusion, life is full of choices, and while the easy route may seem appealing, it often comes with hidden costs that outweigh the initial benefits.

Embracing difficulty, whether it's through exercise, uncomfortable conversations, or mastering your craft, is essential for personal growth, fulfilment, and success. Remember that easy has a price, but the rewards of embracing the hard are priceless.

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:

Joint/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

Student prices are only for students in full time education.

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 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes 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

Joint/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

Student prices are only for students in full time education.

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.

Personal Training Membership Options:

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

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 mindless snacking—set a specific time for meals and snacks.

Mindless snacking often leads to overeating, especially when you’re distracted by TV, social media, or boredom.

Setting specific times for meals and snacks helps create a structured eating routine that prevents random, unnecessary calorie intake.

By scheduling snack times, you’re more likely to enjoy your food consciously and prevent emotional or mindless eating.

Planning your snacks ahead of time also allows you to make healthier choices, ensuring you don’t grab whatever is convenient or unhealthy.

This structure supports better appetite control, helping you maintain your nutrition goals and avoid excess calorie consumption.

Resistance training Improves Insulin Sensitivity

Resistance training plays a vital role in improving insulin sensitivity.

Insulin is a hormone that regulates blood sugar levels, and better sensitivity to it means your body can efficiently use glucose from food for energy, rather than storing it as fat.

Strength training increases the number of insulin receptors in muscle cells, allowing your body to more effectively clear glucose from the bloodstream and reduce the likelihood of fat storage.

Improved insulin sensitivity can also help prevent or manage conditions like type 2 diabetes, making resistance training an essential component of a healthy lifestyle.

Know when to eat carbs—focus on consuming most carbs around your workout for energy and recovery.

Carbohydrates are an important fuel source, especially for workouts, as they provide energy for intense physical activity.

Consuming most of your carbs around your exercise time—either before or after—can optimise performance and recovery.

Eating carbs before a workout gives you the energy to power through your training, while consuming them post-workout helps replenish glycogen stores and support muscle recovery.

By strategically timing your carb intake, you can make sure you’re fueling your body when it needs it most, promoting better workout performance, muscle growth, and overall energy levels throughout the day.

Incorporate Free Weights (Dumbbells, Barbells) for Better Muscle Engagement

Using free weights such as dumbbells and barbells offers greater muscle engagement compared to machines.

Free weights require stabilisation from multiple muscles, engaging your core and improving overall functional strength.

Exercises like squats, deadlifts, and bench presses performed with dumbbells or barbells allow for greater range of motion and force your muscles to work synergistically.

This type of training also promotes balance and coordination, essential for overall strength.

Moreover, free weights often mimic real-world movements, making them beneficial for improving your athletic performance and building strength that translates into everyday activities.

Incorporate fermented foods like yogurt, kimchi, or sauerkraut to support gut health.

Fermented foods are a rich source of probiotics, which are beneficial bacteria that promote a healthy gut microbiome.

Foods like yogurt, kimchi, sauerkraut, and kefir help maintain digestive health by supporting the balance of good bacteria in the intestines.

These probiotics are associated with better digestion, immune function, and nutrient absorption.

Adding fermented foods to your diet can also improve gut motility and reduce inflammation.

Incorporating these foods regularly can help prevent digestive issues like bloating and constipation, contributing to overall wellness and boosting your immune system naturally.

Avoid zero-calorie foods that may have hidden ingredients affecting your appetite or metabolism.

While zero-calorie foods may seem like a harmless option for those trying to cut calories, many of these products are filled with artificial ingredients, sweeteners, or preservatives that can disrupt your body’s natural hunger signals and metabolism.

For example, artificial sweeteners may trick your brain into craving more sugar, potentially leading to overeating later. Some zero-calorie foods may also interfere with insulin regulation or cause digestive issues.

Instead, focus on whole, nutrient-dense foods that provide natural calories and nourish your body, ensuring better satiety and more stable energy levels throughout the day.

Train Weak Points First When You Have the Most Energy

When working with a split routine or targeting multiple muscle groups in a session,

Prioritise your weak points at the start of your workout when you’re fresh and have the most energy.

This ensures that these areas get your full attention and are trained with the proper intensity.

By addressing weak points first, you maximise their potential for growth or improvement, whether it’s a lagging muscle group or a technique issue.

As you fatigue during a workout, your weak points are less likely to receive the necessary effort, so they should be tackled when you’re strongest.

Recipe of the week: Slow Cooker Spicy Three-Bean Soup

Ingredients:

400g black beans
400g kidney beans
400g chickpeas
400g tomatoes (canned or fresh)
1 litre vegetable broth
1 onion (diced)
2 cloves garlic (minced)
1 tsp cumin
1 tsp chili powder
1 tsp smoked paprika
Salt
Pepper.

Instructions:

Combine all in the slow cooker.

Cook on low for 7-9 hours.

Adjust seasoning to taste.

Enjoy your meal!

Exercise of the week: Static Lunge

The static lunge is an exercise that primarily targets the lower body muscles, particularly the quadriceps, glutes, and hamstrings.

Here are the muscles that are worked during the static lunge:

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

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

To perform the static lunge:

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

1. Begin by standing with your feet hip-width apart.

2. Take a large step forward with your right foot and lower your body until your right thigh is parallel to the ground and your right knee is directly above your ankle.

3. Keep your left foot planted behind you, with your left heel lifted.

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

5. Hold the position for the desired amount of time.

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

7. Repeat on the other side by stepping forward with your left foot.

8. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the static lunge to avoid injury.

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

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

Useless Facts

More Monopoly money is printed in a year, than real money throughout the world.

Caesar salad has nothing to do with any of the Caesars. It was first concocted in a bar in Tijuana, Mexico, in the 1920's.

One quarter of the bones in your body are in your feet.

Crocodiles and alligators are surprisingly fast on land. Although they are rapid, they are not agile. So, if being chased by one, run in a zigzag line to lose him or her.

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