Woodlands Fitness Centre

Is The Journey To Fitness A Testament to Your Self-Respect and Personal Growth?

Saturday 11th October 2025

Hello,

Is The Journey To Fitness A Testament to Your Self-Respect and Personal Growth?

In a world where quick fixes and instant gratification reign supreme, the pursuit of a fit and healthy body stands as a testament to the power of dedication, discipline, and self-respect.

Contrary to popular belief, achieving a strong, resilient physique cannot be bought or bestowed upon you—it must be earned through hard work, perseverance, and unwavering commitment.

As you embark on your fitness journey, remember that only you have the power to build the body you desire, and doing so is the ultimate act of self-respect and personal growth.

You can't buy it. Despite the countless products and programs promising miraculous transformations with minimal effort, the reality is that true fitness cannot be purchased or outsourced.

While gadgets, supplements, and fancy gym memberships may offer temporary solutions, lasting change comes from within—from the sweat, effort, and determination you invest in yourself each day.

Building a fit, healthy body requires time, effort, and consistency—qualities that money alone cannot buy.

It must be earned. Like any worthwhile endeavour, achieving a fit and healthy body requires earning it through hard work and dedication.

There are no shortcuts or quick fixes on the road to fitness—only consistent effort, discipline, and perseverance.

Whether it's pushing through challenging workouts, making mindful food choices, or prioritising self-care and recovery, every step you take brings you closer to your goals and strengthens your body, mind, and spirit.

It will take time. Rome wasn't built in a day, and neither is a strong, resilient physique. Building a fit and healthy body is a journey—a marathon, not a sprint—that unfolds over weeks, months, and years of consistent effort and progress.

While it's natural to desire immediate results, it's important to embrace the process, trust in your abilities, and stay the course, knowing that every small step forward brings you closer to your ultimate destination.

It requires sacrifice. Achieving a fit and healthy body often requires making sacrifices and prioritising your health and well-being above all else.

Whether it's waking up early to hit the gym, passing up indulgent treats in favour of nutritious foods, or saying no to social engagements that conflict with your fitness goals, every sacrifice you make is a testament to your commitment and dedication to yourself.

Getting in shape is the ultimate sign of self-respect. At its core, building a fit and healthy body is an act of self-respect—a declaration that you value yourself enough to invest in your health, happiness, and longevity.

By prioritising your fitness and well-being, you send a powerful message to yourself and the world that you are worthy of the time, effort, and energy it takes to create the life you desire.

In conclusion, the journey to fitness is not just about building a strong, resilient physique—it's about cultivating self-respect, personal growth, and a deep sense of empowerment.

As you embark on your fitness journey, remember that only you have the power to build the body you desire, and doing so is a testament to your strength, resilience, and unwavering commitment to yourself.

So, embrace the journey, trust in your abilities, and know that every step you take brings you closer to the fit, healthy body you deserve.

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

Choose healthier snack options like fruits, veggies, or protein-rich snacks instead of chips.

Snacking can be a great way to fuel your body between meals, but it’s important to choose nutrient-dense options.

Instead of reaching for chips or sugary snacks, opt for fruits, vegetables, or protein-rich snacks like Greek yogurt, nuts, or hummus. These choices provide essential vitamins, minerals, and fibre, which help keep you fuller for longer and provide lasting energy.

Healthy snacks can help maintain your metabolism and blood sugar levels, supporting your overall health and fitness goals without derailing your progress.

Be mindful of the time of day when eating your largest meals—dinner should be lighter if possible

The timing and size of your meals can impact your metabolism and digestion. Traditionally, people tend to eat their largest meal at dinner, but this can lead to discomfort and interfere with sleep.

Instead, aim to consume your heaviest meals earlier in the day, when your body is more active and able to burn calories efficiently. A lighter dinner, rich in protein and vegetables, can help you avoid overeating before bedtime.

Eating a balanced meal earlier in the day can also support better digestion, energy levels, and weight management.

Avoid excessive portion sizes by listening to your body’s hunger and fullness cues

Overeating is often caused by consuming portions that are too large, even when you’re not truly hungry. To avoid this, listen to your body’s hunger and fullness signals.

Eat slowly and take time to savour your food, which allows your brain to register when you’re satisfied. Eating mindfully can help prevent overeating, as it encourages you to stop eating when you feel comfortably full, rather than eating until you’re stuffed.

Paying attention to these cues can help you maintain a healthy weight and develop a more balanced relationship with food.

Stay educated on nutrition to make informed decisions that align with your goals

Nutrition is a constantly evolving field, and staying informed helps you make the best choices for your health and fitness goals.

By educating yourself about macronutrients, micronutrients, and how different foods affect your body, you can make better decisions that align with your objectives.

Knowledge about nutrition empowers you to choose foods that fuel your workouts, promote recovery, and support your overall well-being.

Staying updated through reputable sources ensures that you’re making informed decisions based on the latest science, helping you achieve sustainable, long-term health.

Resistance training Enhances Fat Oxidation

One of the key benefits of resistance training is its ability to increase fat oxidation, which is the process of your body using fat for energy.

During and after a resistance workout, your body becomes more efficient at burning fat rather than relying on carbohydrates for fuel.

This is especially true for high-intensity strength training, which significantly elevates the body’s fat-burning capacity.

By incorporating resistance training into your routine, you’ll improve your body’s ability to utilize fat stores for energy, making fat loss more effective both during workouts and throughout the day.

Recipe of the week: Slow Cooker Beef Stew

Ingredients:

2 lbs beef stew meat
4 potatoes, diced
3 carrots, sliced
1 onion, diced
3 cloves garlic, minced
4 cups beef broth
1 can diced tomatoes
1 tsp thyme
Salt and pepper to taste

Instructions:

Combine all ingredients in the slow cooker. Cook on low for 8-10 hours.

Exercise of the week: single-leg hip thrust

The single-leg hip thrust 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 hip thrust:

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 hip thrust:

1. Begin by sitting with your shoulders elevated on a bench or step.

Sit with your knees bent and your feet flat on the ground.

2. Extend one 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 hip thrust to avoid injury.

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

Useless Facts

Each of us generates about 3.5 pounds of rubbish a day, most of it paper.

Women manage the money and pay the bills in 75% of all Americans households.

A rainbow can be seen only in the morning or late afternoon. It can occur only when the sun is 40 degrees or less above the horizon.

It has NEVER rained in Calama, a town in the Atacama Desert of Chile.

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