Woodlands Fitness Centre

Why New Year's Resolutions Require More Than Mere Intentions

Saturday 11th October 2025

Hello,

Why New Year's Resolutions Require More Than Mere Intentions

How many of us have found ourselves swept up in a familiar ritual: the making of New Year's resolutions?

We vowed to eat healthier, exercise more. Save money. Pursue personal growth with a renewed sense of purpose and determination.

Yet, despite our best intentions, for far too many, these resolutions remain nothing more than fleeting aspirations, quickly abandoned as the realities of daily life take hold. Why is it that so many of us struggle to turn our resolutions into lasting change?

The answer lies in the simple yet profound truth: if your habits don't change, you won't have a new year—you'll just have another year.

At the heart of any meaningful transformation lies the need for sustained, consistent action. It's not enough to simply declare our intentions or set lofty goals; we must be willing to roll up our sleeves and do the hard work of reshaping our habits and behaviours.

Whether it's committing to a regular exercise routine, breaking free from unhealthy eating patterns, or prioritizing self-care and personal development, real change requires more than just a symbolic gesture once a year.

The problem with many New Year's resolutions lies in their lack of specificity and actionable steps. We set broad, vague goals like "lose weight" or "get in shape," without outlining a clear plan for how to achieve them.

Without a concrete roadmap to guide us, it's easy to become overwhelmed or discouraged at the first sign of difficulty. As a result, we revert back to old habits, resigned to the familiar patterns of the past.

Moreover, many of us fall into the trap of relying solely on willpower and motivation to carry us through.

We believe that if we just muster enough determination, we can power through any obstacle and achieve our goals.

However, research has shown that willpower is a finite resource, easily depleted by stress, fatigue, and temptation. To truly change our habits, we must create an environment that supports our goals and eliminates unnecessary friction and temptation.

So, how can we break free from the cycle of failed resolutions and create lasting change in our lives? The key lies in shifting our focus from outcomes to habits.

Instead of fixating on the end goal, we must identify the small, actionable steps we can take on a daily basis to move closer to our objectives.

Whether it's committing to a daily workout, meal prepping on Sundays, or setting aside time for reflection and self-care, these small habits, when practiced consistently, have the power to transform our lives over time.

Additionally, accountability and support are crucial factors in sustaining behaviour change.

Whether it's enlisting the help of a trusted friend or family member, joining a support group or online community, or hiring a coach or mentor, having someone to cheer us on, hold us accountable, and provide guidance can make all the difference in staying on track when the going gets tough.

As we stand on the threshold of a new year, let us remember that true change is not a one-time event but a journey of continuous growth and evolution.

If we want to make the most of the year ahead, we must be willing to do the hard work of changing our habits, one small step at a time.

So, as you reflect on your goals and aspirations for the coming year, ask yourself: what habits do I need to change to create the life I desire?

And remember, if your habits don't change, you won't have a new year—you'll just have another year.

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: £13.50
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £19.25
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.75
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: £15.00
2 sessions per week: £19.00
1 sessions per week: £22.75

45 minutes:

3 sessions per week: £20.75
2 sessions per week: £24.50
1 sessions per week: £28.50

60 minutes:

3 sessions per week: £26.25
2 sessions per week: £30.00
1 sessions per week: £34.00

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

Limit Added Sugar Intake

Excess sugar consumption is linked to obesity, diabetes, heart disease, and inflammation. Many processed foods contain hidden sugars, making it easy to exceed daily limits.

The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men.

To reduce sugar intake, avoid sugary drinks, read food labels, and choose whole, unprocessed foods.

Natural sweeteners like honey or fruit can be healthier alternatives. Cutting back on sugar stabilizes blood sugar levels, reduces cravings, and improves overall health, leading to better energy, mood, and long-term disease prevention.

Engage Your Core During Heavy Lifts for Stability

Engaging your core during heavy lifts is critical for maintaining stability and protecting your spine. The core muscles act as a natural brace, preventing excess movement and helping distribute forces more evenly across your body.

For exercises like squats, deadlifts, and overhead presses, a tight core ensures better balance and control throughout the lift. Before lifting, take a deep breath and brace your core by tightening your abdominals and lower back.

This creates intra-abdominal pressure, stabilising your torso and minimising the risk of injury. Developing a strong core through direct and indirect training can vastly improve performance in heavy lifts.

Eat a balanced diet with protein, healthy fats, and complex carbs

A well-balanced diet is essential for overall health and energy. Protein supports muscle growth and repair, while healthy fats aid brain function and hormone production.

Complex carbohydrates, such as whole grains, provide sustained energy and help maintain stable blood sugar levels. Including a mix of these nutrients in each meal ensures your body functions optimally.

Lean meats, fish, nuts, seeds, avocados, and legumes are excellent sources of protein and healthy fats, while whole grains, quinoa, and sweet potatoes offer fibre-rich carbs.

A balanced diet also helps regulate metabolism, supports immune function, and reduces the risk of chronic diseases.

Eat a variety of colourful fruits and vegetables daily

Consuming a wide range of colourful fruits and vegetables ensures you receive a broad spectrum of essential vitamins, minerals, and antioxidants.

Each colour represents different beneficial compounds—red foods like tomatoes and strawberries contain lycopene, while leafy greens are rich in iron and folate.

These nutrients help boost immunity, improve digestion, and protect against diseases like cancer and heart disease. Eating different colours also keeps meals exciting and flavourful.

Fresh, frozen, or lightly cooked vegetables retain the most nutrients, so aim to include them in every meal. This habit promotes long-term health and enhances overall well-being.

Don’t Train the Same Muscle Group on Consecutive Days

Muscles need time to recover and grow, so avoid training the same muscle group two days in a row.

Lifting breaks down muscle fibres, and without adequate recovery, they cannot repair and grow stronger.

Overtraining a muscle group can lead to chronic soreness, decreased performance, and a higher risk of injury. Instead, structure your routine with proper rest between workouts.

A split routine (e.g., upper/lower, push/pull/legs) ensures muscle groups have at least 48 hours of recovery before being worked again. Prioritising rest days for specific muscle groups allows for better strength gains and overall performance.

Reduce sodium intake to maintain healthy blood pressure.

Excess sodium consumption is a leading cause of high blood pressure, which increases the risk of heart disease and stroke.

Processed and fast foods often contain large amounts of sodium, so it’s crucial to check nutrition labels and opt for fresh, whole foods whenever possible.

Cooking at home allows you to control the amount of salt in your meals. Instead of salt, use herbs, spices, and lemon juice to enhance flavor.

Staying hydrated and consuming potassium-rich foods, such as bananas and spinach, can help balance sodium levels. Reducing sodium intake supports heart health and overall well-being.

Resistance training Improves Body Composition

Resistance training is one of the best ways to improve your body composition.

While weight loss is often measured by the number on the scale, focusing on body composition—how much muscle and fat you have—provides a more accurate representation of health.

Resistance training helps reduce body fat while simultaneously building lean muscle mass, leading to a toned and sculpted physique. The more muscle you have, the higher your metabolic rate, allowing you to burn fat more efficiently.

Over time, you’ll notice changes in your body’s shape and size, even if the number on the scale doesn’t change drastically.

Recipe of the week: Slow Cooker Potato Leek Soup

Ingredients:

4 leeks, cleaned and sliced
4 potatoes, diced
6 cups vegetable broth
1 cup heavy cream
Salt and pepper to taste

Instructions:

Combine leeks, potatoes, and broth in the slow cooker.

Cook on low for 6-8 hours.

Blend soup until smooth.

Stir in heavy cream.

Season with salt and pepper.

Enjoy your meal!

Exercise of the week: single-leg shoulder bridge

The single-leg shoulder bridge is an effective exercise that primarily targets the gluteus maximus muscles of the buttocks.

Here are the muscles that are worked during the single-leg shoulder bridge:

1. Gluteus maximus: The gluteus maximus muscles are the largest muscles in the buttocks and are responsible for hip extension.

2. Hamstrings: The hamstrings muscles, located on the back of the thigh, assist in hip extension.

3. Erector spinae: The erector spinae muscles, located in the lower back, help to stabilize the spine during the exercise.

To perform the single-leg shoulder bridge:

1. Begin by lying on your back with your knees bent and your feet flat on the ground.

2. Lift one foot off the ground and extend your leg straight out in front of you.

3. Engage your core and glutes and lift your hips up towards the ceiling, pressing through your heel on the foot that is still on the ground.

4. Hold for a few seconds at the top of the movement, then slowly lower your hips back down to the starting position.

5. Repeat for the desired number of repetitions, then switch legs.

It is important to maintain proper form during the single-leg shoulder bridge to avoid injury.

Keep your core engaged and avoid arching your back during the movement.

You can also vary the single-leg shoulder bridge by using different weights or performing the exercise with your shoulders elevated on a bench or step.

Useless Facts

One-fourth of the world's population lives on less than £200 a year. Ninety million people survive on less than £75 a year.

Butterflies taste with their hind feet.

Jack Pickford tastes with his front feet.

Daylight Saving Time is not observed in most of the state of Arizona and parts of Indiana.

Ants closely resemble human manners: When they wake, they stretch & appear to yawn in a human manner before taking up the tasks of the day.

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