Woodlands Fitness Centre

Unveil Your True Potential Through Daily Exercise

Saturday 11th October 2025

Hello,

Unveil Your True Potential Through Daily Exercise

In the quest for personal growth and self-discovery, there's a common misconception that the answers lie solely within the pages of self-help books.

While literature can offer valuable insights and guidance, there's one teacher that surpasses them all – daily exercise.

The act of pushing yourself physically, day after day, reveals truths about yourself that no book could ever convey. Here's why daily exercise is the ultimate catalyst for transformation and self-discovery:

1. Confronting Your Limits:

Daily exercise forces you to confront your limits – both physical and mental.

Whether it's completing another set, pushing through fatigue, or overcoming self-doubt, each workout presents an opportunity to push beyond what you thought was possible.

In doing so, you uncover reservoirs of strength, resilience, and determination that you never knew existed.

2. Embracing Discomfort:

Growth occurs outside of your comfort zone, and daily exercise is the perfect vehicle for stepping into discomfort.

Whether it's the burning sensation of lactic acid during a tough workout or the mental battle of pushing through fatigue, daily exercise teaches you to embrace discomfort as a necessary part of the journey toward improvement. In confronting discomfort head-on, you develop resilience, grit, and mental toughness – qualities that are essential for success in all areas of life.

3. Cultivating Discipline:

Consistency is the cornerstone of progress, and daily exercise instils a sense of discipline like no other. It requires commitment, dedication, and the willingness to show up and put in the work, even when motivation wanes or obstacles arise.

By prioritising daily exercise, you cultivate the discipline to persevere through challenges, stay focused on your goals, and make progress even in the face of adversity.

4. Learning About Yourself:

In the solitude of a workout, you're confronted with your thoughts, emotions, and inner dialogue.

Daily exercise provides a unique opportunity for self-reflection and introspection, allowing you to gain insights into your motivations, fears, and aspirations.

As you push yourself physically, you also uncover deeper truths about yourself – your strengths, weaknesses, and areas for growth.

This self-awareness is invaluable, serving as a foundation for personal growth and self-improvement.

5. Taking Action:

Ultimately, no amount of reading or theorising can substitute for taking action.

While self-help books may offer valuable advice, true transformation occurs through action – by moving your body, pushing your limits, and embracing the process of growth.

No one ever got in shape by reading a book; they got in shape by taking consistent action and putting in the work day after day.

The same principle applies to personal growth and self-discovery – it's not enough to read about it; you must actively engage in the process and take ownership of your journey.

In conclusion, daily exercise is a powerful teacher – one that imparts lessons about strength, resilience, discipline, and self-discovery.

By embracing the challenge of daily exercise, you confront your limits, embrace discomfort, cultivate discipline, learn about yourself, and take meaningful action toward your goals.

So, the next time you're tempted to reach for a self-help book, remember that the greatest lessons are often learned through sweat, effort, and the relentless pursuit of progress.

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 Boosts Metabolism

One of the greatest benefits of resistance training is its ability to boost metabolism.

As you build lean muscle, your body’s calorie-burning potential increases.

Muscle mass requires more energy to maintain, even when you’re not actively working out. This results in an increased basal metabolic rate (BMR), allowing you to burn more calories throughout the day.

With a higher metabolism, it’s easier to maintain or lose weight, as your body is constantly working to fuel muscle tissue.

Over time, this increase in metabolic rate accelerates fat loss and helps you sustain a healthy body composition.

Plan and prep meals to stay on track

Meal planning and preparation help you make healthier choices throughout the week, reducing the temptation to grab fast food or processed meals.

Setting aside time to plan a balanced menu ensures you have nutritious options readily available, saving time and reducing stress.

Prepping ingredients or full meals in advance can also help with portion control and consistency in eating well.

Whether it’s batch-cooking meals, chopping vegetables, or preparing healthy snacks, having a plan keeps you on track with your health goals.

Meal prepping fosters better organisation, reduces food waste, and makes sticking to a nutritious diet much easier.

Take time for self-care activities

Self-care is essential for maintaining overall well-being, reducing stress, and increasing happiness.

Set aside time each day for activities that nourish your mind, body, and soul, such as reading, exercising, meditating, or taking a relaxing bath.

Prioritise activities that help you recharge, even if it’s just a few minutes of deep breathing or listening to your favourite music.

Self-care isn’t selfish; it’s necessary for maintaining balance and being able to show up fully in other areas of life.

By making self-care a priority, you cultivate a healthier relationship with yourself and improve your ability to handle daily challenges.

Use Chalk or Lifting Straps for a Stronger Grip

A strong grip is essential for maximising performance in heavy lifts, but grip strength can sometimes limit your progress.

Chalk helps to increase friction between your hands and the bar, absorbing sweat and providing better control. It’s particularly useful for lifts like deadlifts, pull-ups, and rows.

If grip strength continues to be a limiting factor, lifting straps can be used to secure the bar in your hands without relying solely on grip strength.

This allows you to focus on the target muscle rather than worrying about your grip failing, which is particularly beneficial in high-rep or heavy lifting scenarios.

Develop a consistent morning routine

A structured morning routine sets the tone for a productive and positive day.

Start by waking up at the same time each morning to regulate your body’s internal clock.

Incorporate activities that promote mental clarity and focus, such as journaling, stretching, or practicing mindfulness.

A good routine might include a healthy breakfast, hydration, and planning out daily tasks.

Avoid checking your phone first thing to minimise stress.

Consistency helps reinforce positive habits, reduces morning chaos, and creates a sense of control over the day. A well-established routine can improve energy levels, boost motivation, and enhance overall well-being.

Keep a gratitude journal

Writing in a gratitude journal is a simple yet powerful way to shift your focus toward positivity.

Each day, take a few minutes to jot down three things you’re grateful for, whether big or small.

This practice helps train your brain to recognise and appreciate the good in your life, reducing stress and increasing happiness.

Over time, gratitude journaling can improve your mindset, enhance relationships, and provide a sense of fulfillment.

On tough days, looking back at past entries serves as a reminder of the good moments. Making gratitude a habit fosters a more optimistic and content outlook.

Recipe of the week: Lemon & Herb Grilled Chicken Breast

Ingredients:

2 skinless chicken breasts (about 150g each)
1 lemon (zest and juice)
1 tbsp olive oil
2 garlic cloves, minced
1 tsp dried oregano
1 tsp dried thyme
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)

Method:

1. In a bowl, mix the lemon juice, zest, olive oil, garlic, oregano, thyme, salt, and pepper.
2. Add the chicken breasts and marinate for at least 30 minutes in the fridge.
3. Preheat a griddle pan over medium-high heat.
4. Grill the chicken for 6–7 minutes on each side or until fully cooked.
5. Serve with steamed broccoli and a wedge of lemon, garnished with fresh parsley.

Enjoy your meal!

The Barbell Bench Press: The King of Upper Body Strength

The barbell bench press is one of the most popular and effective free-weight exercises, often considered the cornerstone of upper body training.

Whether you’re a beginner or an experienced lifter, adding the bench press to your routine can lead to impressive strength and muscle gains.

Muscles Trained

The barbell bench press primarily targets the pectoralis major (chest muscles). It also engages:

Triceps brachii (back of the arms)

Anterior deltoids (front shoulders)

Latissimus dorsi (upper back for stability)

Serratus anterior and core muscles for stabilisation

This combination makes it a powerful compound movement that activates multiple muscle groups at once.

Benefits of the Barbell Bench Press:

Builds Upper Body Strength: Essential for pushing movements in sports and daily activities.

Muscle Mass Growth: Increases chest size and definition when progressively overloaded.

Improves Bone Density: Heavy pressing helps strengthen bones, especially in the upper body.

Boosts Athletic Performance: Transfers strength to sports like football, basketball, and martial arts.

Efficient Training: Hits several muscle groups simultaneously, saving time in your workout.

How It Works

The bench press involves lowering a barbell to your chest while lying on a bench and pressing it back up.

The movement combines pushing power with stability, requiring coordinated effort from your chest, shoulders, and triceps.

The barbell allows for heavier loads compared to dumbbells, making it ideal for strength progression.

Proper form tip:

Keep your feet flat on the floor, maintain a slight arch in your back, and lower the bar with control. Always use a spotter when lifting heavy.

Add the barbell bench press to your routine and watch your upper body strength soar. Master the technique, lift consistently, and you’ll see gains in no time!

Useless Facts

In a lifetime the average human produces enough quarts of spit to fill 2 swimming pools.

It's against the law to doze off under a hair dryer in Florida/against the law to slap an old friend on the back in Georgia/against the law to Play hopscotch on a Sunday in Missouri.

Barbie's measurements, if she were life-size, would be 39-29-33.

The human heart creates enough pressure to squirt blood 30ft.

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