Woodlands Fitness Centre

From the Gym to Life's Challenges

Saturday 11th October 2025

Hello,

From the Gym to Life's Challenges

In the gym, the clanging of weights and the sound of heavy breathing echo a universal truth: strength is not given; it is earned.

Each rep, each set, is a testament to the resilience and determination of the individual. Yet, beyond the walls of the gym, this principle extends far into the realm of life's challenges.

Just as the weight doesn't get easier to lift in the gym, events in life don't necessarily become easier to handle – but we become better equipped to face them.

Here's why embracing growth is essential, both in the gym and in life:

1. Strength in the Gym:

When confronted with a heavy barbell, it's not the weight that changes; it's the individual. With each session, muscles tear and rebuild, becoming stronger and more resilient.

It's a gradual process that requires consistency, discipline, and perseverance. The same holds true for life's challenges – they may not diminish in intensity, but as we grow stronger, we become better equipped to face them head-on.

2. Resilience in Life:

Life is filled with its own set of challenges – setbacks, failures, and unexpected obstacles that test our resolve.

Yet, just as in the gym, these challenges offer an opportunity for growth and development. Through adversity, we learn valuable lessons, cultivate resilience, and develop the inner strength to overcome whatever life throws our way.

With each challenge conquered, we become more adept at navigating the complexities of life, emerging stronger and more resilient than before.

3. The Power of Growth:

Embracing growth is the key to unlocking our full potential – both in the gym and in life. It requires stepping out of our comfort zones, pushing through limitations, and embracing the journey of self-improvement.

Just as a seed must break through the soil to reach the sunlight, we must push through obstacles to reach our goals.

By continuously challenging ourselves and striving for growth, we not only become stronger physically, but we also cultivate a mindset of resilience, determination, and personal mastery.

Keep Growing:

The journey of growth is a lifelong pursuit – a continual striving to become the best version of ourselves. Whether in the gym or in life, the process remains the same: embrace challenges, push through adversity, and keep growing.

Remember, it's not about the weight getting easier to lift or life's challenges becoming less daunting – it's about becoming stronger, more resilient, and better equipped to handle whatever comes our way.

So, keep pushing, keep striving, and keep growing – for the path to strength and resilience begins with a commitment to never stop improving.

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 Enhances Strength

One of the most immediate benefits of resistance training is enhanced physical strength.

As you challenge your muscles with resistance exercises, you build functional strength that makes everyday activities easier.

Tasks such as carrying groceries, lifting heavy objects, or even climbing stairs become less strenuous.

Strengthening muscles also improves balance and coordination, reducing the risk of falls and injuries.

The increase in strength not only enhances physical performance but also empowers women in their daily lives, improving overall quality of life and making previously difficult tasks feel manageable and effortless.

Set realistic goals to stay motivated

Setting realistic goals is essential for maintaining motivation and achieving success. Unrealistic expectations can lead to frustration, burnout, and a sense of failure.

By setting specific, attainable goals, you can break down larger aspirations into manageable steps, making progress more measurable and motivating.

Focus on incremental improvements rather than instant results. Celebrate small wins along the way, as they reinforce positive behaviours and build momentum.

Establish clear, time-bound objectives, and adjust them if necessary.

Realistic goals provide a sense of accomplishment, boost confidence, and keep you on track toward long-term success, making the journey more rewarding and sustainable.

Mind-Muscle Connection: Focus on the Muscle You’re Training

The mind-muscle connection refers to actively engaging and mentally focusing on the muscle being worked during an exercise.

Studies show that intentionally contracting a muscle can increase fibre activation and enhance hypertrophy. Instead of just moving the weight, concentrate on feeling the muscle stretch and contract with each rep.

Slowing down movements, using lighter weights, and incorporating isometric holds can improve this connection. For example, during biceps curls, squeeze the biceps at the top rather than relying on momentum.

Developing a strong mind-muscle connection leads to better exercise execution, greater muscle activation, and more effective workouts.

Take breaks throughout the day to reset

Taking regular breaks during the day is crucial for maintaining productivity, focus, and mental clarity. Continuous work or constant stimulation can lead to burnout, fatigue, and decreased efficiency.

Short breaks, such as a five-minute walk, stretching, or simply stepping away from your desk, can help refresh your mind and body, reducing stress and improving overall performance.

Breaks provide an opportunity to reset, re-energise, and return to tasks with a clearer perspective.

Prioritising breaks enhances well-being, prevents mental fatigue, and encourages a healthier work-life balance, helping you stay engaged and motivated throughout the day.

Spend time outdoors for fresh air and sunlight

Spending time outdoors is vital for both physical and mental health.

Exposure to fresh air and sunlight boosts mood, increases vitamin D levels, and promotes better sleep.

Natural environments have been shown to reduce stress, improve cognitive function, and enhance creativity.

Whether it’s a walk in the park, gardening, or simply sitting outside, connecting with nature helps reset the mind and body.

The combination of natural light and outdoor activities also strengthens the immune system and encourages physical movement. Make it a point to step outside each day, even if only for a few minutes, to reap these benefits.

Incorporate Powerlifting Techniques (e.g., Pause Reps, Speed Work)

Incorporating powerlifting techniques like pause reps and speed work can significantly improve your strength and lifting performance.

Pause reps involve pausing for a second or two at the bottom of the lift (e.g., at the chest in a bench press or at the bottom of a squat), forcing you to overcome inertia and activate the muscles more effectively.

Speed work is focused on moving the barbell as fast as possible, especially with lighter loads, to develop explosiveness.

These techniques improve your ability to generate power and overcome sticking points. They also enhance muscle control, form, and overall lifting efficiency.

Focus on sustainable habits, not quick fixes

Focusing on sustainable habits is crucial for long-term success in achieving health and fitness goals.

Quick fixes, like extreme diets or workout programs, often provide short-term results but are difficult to maintain, leading to eventual weight regain or burnout.

Sustainable habits, such as consistent exercise routines, balanced eating, and stress management, foster lasting changes.

By adopting gradual, manageable changes to your lifestyle, you can improve your overall health, maintain weight loss, and avoid the frustration of constantly starting over.

Building a foundation of healthy habits ensures progress that’s both achievable and maintainable over time.

Recipe of the week: Beef & Broccoli Stir-Fry

Ingredients:

200g lean beef steak, sliced thinly
150g broccoli florets
1 tbsp low-sodium soy sauce
1 tsp sesame oil
1 garlic clove, minced
1 tsp cornflour mixed with 50ml water
1 tsp rice vinegar
1 spring onion, sliced

Method:

1. Heat sesame oil in a wok over medium-high heat.
2. Add garlic, then beef; stir-fry for 3–4 minutes.
3. Add broccoli and cook for another 3–4 minutes.
4. Stir in soy sauce, vinegar, and cornflour mixture; cook until the sauce thickens.
5. Garnish with spring onions and serve with steamed brown rice.

Enjoy your meal!

Boost Your Upper Chest Strength with the Incline Barbell Bench Press

The incline barbell bench press is a key upper-body exercise designed to target the chest, shoulders, and triceps.

By performing the press on an incline bench, you shift the focus to the upper chest, helping to build a well-rounded, powerful upper body.

Muscles Worked:

The incline barbell bench press primarily targets:

Upper Pectoralis Major (Upper Chest): The incline angle shifts emphasis to the upper chest, promoting balanced chest development.

Anterior Deltoids (Front Shoulders): More engaged than in the flat bench press, aiding in lifting and stabilising the bar.

Triceps Brachii (Back of the Upper Arm): Assists in extending the elbows during the pressing motion.

Benefits of the Incline Barbell Bench Press:

Upper Chest Development: Helps create a fuller, more defined chest by specifically targeting the upper portion.

Shoulder Strength and Stability: Strengthens the front shoulders, essential for overhead movements and athletic performance.

Improved Posture: Developing the upper chest and shoulders can contribute to better posture by balancing upper-body musculature.

Enhanced Lifting Power: Builds pushing strength useful for sports, daily activities, and other compound lifts.

How It Works:

Set an adjustable bench to a 30–45-degree incline and position yourself with your feet flat on the ground.

Grip the barbell slightly wider than shoulder-width.

Un-rack the bar and slowly lower it to the upper chest, keeping control throughout. Press the bar back up until your arms are fully extended.

By incorporating the incline barbell bench press into your routine, you can enhance upper-body strength, improve shoulder stability, and achieve a more balanced chest development for a stronger, more athletic physique.

Useless Facts

Most Egyptians died by the time they were 30 about 300 years ago,

For some time Frederic Chopin, the composer and pianist, wore a beard on only one side of his face, explaining: "It does not matter, my audience sees only my right side."

1 in every 4 Americans has appeared someway or another on television.

1 in 8 Americans has worked at a McDonalds restaurant.

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