Woodlands Fitness Centre

How To Prioritise Healthy Habits for a Better Life

Saturday 11th October 2025

Hello,

How To Prioritise Healthy Habits for a Better Life

In a world filled with distractions and sedentary habits, prioritising activities that promote physical, mental, and emotional well-being is essential for leading a fulfilling life.

By incorporating simple yet impactful changes into your daily routine, you can enhance your overall health and happiness. Here are some key habits to adopt for feeling better more often:

1. Get Off the Couch More Often:

Sedentary behaviour has been linked to numerous health issues, including obesity, heart disease, and depression.

Break the cycle of sitting for extended periods by incorporating more movement into your day. Take short walks, stretch regularly, or engage in household chores to keep your body active and your energy levels up.

2. Get in the Gym More Often:

Regular exercise is crucial for maintaining physical fitness and overall health. Whether you prefer lifting weights, cardio workouts, or group fitness classes, find activities that you enjoy and make them a regular part of your routine.

Exercise not only strengthens your muscles and improves cardiovascular health but also boosts mood and reduces stress.

3. Get Out in Nature More Often: Spending time outdoors has been shown to have numerous benefits for mental and emotional well-being. Nature offers a peaceful escape from the hustle and bustle of daily life, allowing you to recharge and reconnect with the natural world.

Take leisurely walks in the park, go for hikes in the mountains, or simply sit and enjoy the beauty of your surroundings.

4. Get in Front of Friends More Often:

Human connection is vital for emotional health and social support. Make an effort to spend quality time with friends and loved ones regularly.

Whether it's grabbing coffee, attending social events, or hosting gatherings at home, prioritise building and nurturing meaningful relationships.

5. Get Off Screens More Often:

Excessive screen time, particularly on smartphones, computers, and televisions, can have negative effects on sleep, mood, and overall well-being.

Set boundaries around screen usage and allocate time for activities that don't involve screens, such as reading, hobbies, or spending time with loved ones. Disconnecting from screens allows you to be more present and engaged in the world around you.

6. Eat Home-Cooked Meals More Often: Home-cooked meals are typically healthier and more nutritious than restaurant or fast-food options.

By preparing meals at home, you have control over the ingredients and portion sizes, making it easier to maintain a balanced diet. Additionally, cooking can be a fun and rewarding activity that brings joy and satisfaction to your life.

Feeling Better More Often: By prioritising these habits – getting off the couch, getting in the gym, getting out in nature, getting in front of friends, getting off screens, and eating home-cooked meals – you can enhance your overall well-being and feel better more often.

Small changes add up over time, leading to improved physical health, mental clarity, and emotional resilience.

So, take steps today to cultivate a lifestyle of wellness and embrace the benefits of living your best life.

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: £26
3 months: £29
1 month: £32

Student prices are only for students in full time education.

Single (per month):

12 months: £31
3 months: £34
1 month: £37

Joint (per month):

12 months: £40 (£20 each)
6 months: £44 (£22 each)
3 month: £48 (£24 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: £44 (£22 each)
3 month: £48 (£24 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 (per session):

3 sessions per week: £15.00
2 sessions per week: £18.50
1 session per week: £22.00

45 minutes (per session):

3 sessions per week: £20.50
2 sessions per week: £24.00
1 session per week: £27.50

60 minutes (per session):

3 sessions per week: £26.00
2 sessions per week: £29.50
1 session per week: £33.00

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes (per session):

3 sessions per week: £12.50
2 sessions per week: £13.50
1 session per week: £14.50

45 minutes (per session):

3 sessions per week: £18.00
2 sessions per week: £19.00
1 session per week: £20.00

60 minutes (per session):

3 sessions per week: £23.50
2 sessions per week: £24.50
1 session per week: £26.00

Please note:

All PT packages are sold in 4 week blocks.

These PT packages include:

Unlimited access to Matlock’s best equipped gym
Small Group PT Membership Access to 21 sessions per week
Calorie target setting advice
Nutritional support

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

Resistance Training Supports Fat Loss

Resistance training is an effective way to support fat loss because it builds muscle, and muscle mass increases calorie expenditure.

When you engage in resistance exercises, your body burns calories both during and after the workout.

As you build muscle, your body continues to burn more calories even at rest, which makes fat loss more sustainable.

Additionally, muscle mass boosts your metabolism, ensuring you continue to burn calories efficiently throughout the day.

Over time, resistance training reduces body fat, leaving you with a leaner, more toned physique. It’s a powerful tool in achieving long-term fat loss goals.

Be in a slight calorie deficit for weight loss

To lose weight, you must consume fewer calories than your body needs to maintain its current weight, creating a calorie deficit.

However, a slight deficit is key for sustainable weight loss, as too large of a deficit can slow metabolism, cause muscle loss, and lead to nutrient deficiencies.

Aiming for a 250–500 calorie deficit per day is generally effective, promoting gradual fat loss while preserving lean muscle mass.

Combine this deficit with increased physical activity, a balanced diet, and adequate sleep to maintain energy levels and promote healthy, long-term weight management without extreme restrictions or deprivation.

Utilise Partial Reps to Overload Sticking Points

Partial reps involve performing a lift through a restricted range of motion, typically focusing on a sticking point where the lift tends to fail.

By overloading this portion of the movement, you can increase time under tension and break through strength plateaus.

For example, in a squat, performing partial reps from the bottom to just above parallel can help strengthen the muscles that are weak in that position.

Partial reps allow for heavier weights to be used in the sticking point, encouraging strength gains that carry over into full-range movements.

This technique should be used sparingly to avoid overtraining.

Incorporate Isometric Holds to Increase Time Under Tension

Isometric holds involve holding a position under tension for an extended period, increasing time under tension (TUT) and boosting muscle growth.

These holds can be added at various points in a lift to increase the difficulty. For example, during a squat, hold at the bottom for 2-3 seconds before coming up, or during a bench press, hold the bar just above your chest.

This technique enhances muscle endurance, strengthens connective tissue, and improves mind-muscle connection.

Incorporating isometric holds into your program will enhance muscle growth, help you maintain control throughout the lift, and increase overall strength.

Track progress with photos, measurements, or logs

Tracking progress is essential for staying motivated and understanding how your body responds to changes in diet and exercise.

Taking progress photos, measuring your waist, hips, or body fat percentage, and keeping a workout log allows you to assess improvements beyond just the scale.

These methods provide a clearer picture of changes in muscle mass, body composition, and overall fitness.

Tracking also helps you identify what’s working and where adjustments are needed, ensuring that your efforts are leading toward your goals.

Progress may not always be visible immediately, but consistent tracking helps highlight growth and success over time.

Eat more protein to support muscle and satiety

Protein plays a vital role in muscle repair and growth, making it essential for those looking to maintain or increase muscle mass during weight loss. It also helps promote satiety, keeping you fuller for longer and reducing overall calorie intake.

Including protein-rich foods, such as chicken, fish, tofu, eggs, and legumes, in every meal can help control hunger and prevent overeating.

Protein supports the body’s fat-burning processes and aids in maintaining lean muscle mass while in a calorie deficit.

Incorporating an adequate amount of protein into your diet ensures you’re fuelling your body for optimal performance and fat loss.

Recipe of the week: Lean Beef Lettuce Wraps

Ingredients:

200g extra lean minced beef
1 tbsp hoisin sauce
1 garlic clove, minced
1 small red chilli, finely chopped
2 spring onions, chopped
1 carrot, grated
Little Gem lettuce leaves (to serve)

Method:

1. Cook minced beef in a non-stick pan over medium heat until browned.
2. Add garlic, chilli, spring onions, and carrot; cook for 3–4 minutes.
3. Stir in hoisin sauce and cook for another 2 minutes.
4. Spoon the mixture into lettuce leaves and serve immediately.

Enjoy your meal!

Incline Dumbbell Bench Press: A Must-Have for Upper-Body Strength and Definition

The incline dumbbell bench press is a powerful upper-body exercise that helps build strength, muscle definition, and stability.

By combining the incline angle with the flexibility of dumbbells, it provides a greater range of motion and balanced muscle development.

This movement is beneficial for both men and women, supporting fitness goals from building muscle mass to enhancing upper-body tone and strength.

Muscles Worked:

The incline dumbbell bench press primarily targets:

Upper Pectoralis Major (Upper Chest): Focuses on the upper chest, contributing to a fuller and more defined chest.

Anterior Deltoids (Front Shoulders): Engages the shoulders, improving strength and stability.

Triceps Brachii (Back of the Upper Arm): Supports arm extension during the pressing motion.

Stabilising Muscles: Dumbbells activate stabiliser muscles in the shoulders, core, and upper back for better control.

Benefits:

Develops a broader, more muscular chest, particularly enhancing the upper chest for a balanced physique.

Increases pressing power, improving performance in sports and other compound lifts.

Tones and sculpts the chest, shoulders, and arms without adding bulk.

Enhances upper-body strength, supporting functional fitness for daily activities and improving posture.

Balanced Muscle Development: Each arm works independently, helping correct strength imbalances.

Greater Range of Motion: Dumbbells allow deeper stretches and fuller contractions for better muscle growth.

Improved Joint Health: The movement allows for a natural hand position, reducing shoulder strain.

Functional Strength: Strengthens stabilising muscles that contribute to overall functional fitness.

How It Works:

1. Setup: Adjust a bench to a 30–45-degree incline. Sit with a dumbbell in each hand resting on your thighs.
2. Positioning: Lie back on the bench and lift the dumbbells to shoulder height, palms facing forward.
3. Execution: Press the dumbbells upward until your arms are fully extended. Slowly lower the weights back to the starting position, maintaining control throughout the movement.
4. Breathing: Inhale as you lower the dumbbells and exhale as you press them up.

Final Thoughts:

The incline dumbbell bench press is an essential exercise for anyone looking to develop upper-body strength, improve muscle tone, and enhance posture.

For some, it builds a strong, muscular chest, while for others, it tones and sculpts the upper body without bulk.

Add this versatile movement to your routine to achieve a stronger, more defined physique.

Useless Facts

70% of all boats sold are used for fishing.

Studies have shown that children laugh an average of 300 times/day and adults 17 times/day, making the average child more optimistic, curious, and creative than the adult.

A pregnant goldfish is called a twit.

The shortest war in history was between Zanzibar and England in 1896. Zanzibar surrendered after 38 minutes.

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