Woodlands Fitness Centre

Building Habits for Long-Term Health and Well-being

Saturday 11th October 2025

Hello,

Building Habits for Long-Term Health and Well-being

In a society fixated on quick fixes and instant gratification, the pursuit of short-term weight loss often takes precedence over the long-term goal of lifelong health and fitness.

Yet, as the saying goes, "Rome wasn't built in a day," and neither is a strong, resilient body that stands the test of time.

Instead of focusing on shedding pounds in a matter of weeks, let's shift our perspective to building habits that support lifelong fitness and well-being. After all, in the grand scheme of things, lifelong fitness far outweighs the fleeting allure of rapid weight loss.

I don't want you to lose weight in 6 weeks. While it's tempting to chase after quick results and dramatic transformations, the reality is that sustainable, long-lasting change takes time and commitment.

Rather than fixating on shedding pounds within a specific timeframe, let's prioritise building habits that promote overall health and well-being, regardless of the number on the scale.

By focusing on sustainable lifestyle changes—such as regular exercise, balanced nutrition, adequate sleep, and stress management—we lay the foundation for lifelong fitness and vitality.

I want you to build habits that keep you in shape for the next 60 years. Instead of viewing fitness as a short-term endeavor, let's adopt a long-term mindset that prioritises consistency, resilience, and longevity. Building habits that support your health and fitness goals—whether it's exercising regularly, making nutritious food choices, or prioritising self-care—lays the groundwork for a lifetime of well-being.

By cultivating healthy habits that become ingrained in your daily routine, you set yourself up for success not just for weeks or months, but for decades to come.

Lifelong fitness is more important than weight loss.

In the grand scheme of things, weight loss is just one piece of the puzzle when it comes to achieving optimal health and well-being. While shedding excess pounds may offer short-term benefits, true fitness extends far beyond the number on the scale.

Lifelong fitness encompasses not only physical health but also mental, emotional, and spiritual well-being. It's about feeling strong, energetic, and vibrant at every stage of life, regardless of your age or body composition.

By prioritising lifelong fitness over short-term weight loss, you invest in your long-term health and happiness, reaping the rewards for years to come.

In conclusion, the journey to lifelong fitness is not a sprint—it's a marathon. Instead of chasing after quick fixes and temporary results, let's focus on building habits that support our health and well-being for the long haul.

By prioritising consistency, resilience, and longevity, we can create a foundation for lifelong fitness that transcends the fleeting allure of rapid weight loss. So, let's commit to building habits that keep us in shape not just for the next 6 weeks, but for the next 60 years and beyond.

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

Drink water before meals to help with satiety and prevent overeating

Drinking water before meals is an effective strategy to control hunger and prevent overeating. Often, our bodies mistake thirst for hunger, leading us to eat more than necessary.

By drinking a glass of water before meals, you help hydrate your body and create a sense of fullness, making it easier to consume smaller portions.

Studies have shown that people who drink water before meals tend to consume fewer calories, which can contribute to weight management and improved digestion.

Staying hydrated throughout the day also supports overall health and ensures your body is functioning optimally.

Resistance training Promotes Fat Loss Over Time

Resistance training is a powerful tool for promoting long-term fat loss. As you increase your muscle mass through regular strength training, your body becomes more efficient at burning fat, even when you’re at rest.

This is because muscle tissue burns more calories than fat tissue, helping you maintain a higher metabolic rate.

Over time, as you continue building muscle, you’ll burn more calories throughout the day, contributing to fat loss and improved body composition.

Strength training doesn’t just burn fat during your workouts—it promotes a sustained, ongoing fat-burning effect.

Meal prep breakfast options like overnight oats or smoothie packs for busy mornings

Meal prepping breakfast items like overnight oats or smoothie packs can save time during hectic mornings.

Overnight oats can be prepared the night before with your favourite ingredients like oats, chia seeds, nuts, and fruits.

Simply grab and go! Smoothie packs are another convenient option—assemble your ingredients, including frozen fruits, greens, and protein powder, and store them in a bag. In the morning, just blend with water, milk, or a milk alternative.

These pre-made options ensure a nutritious start to your day, preventing the temptation to skip breakfast or make unhealthy choices.

*Keep Rest Periods Between Sets Between 30-90 Seconds, Depending on Goals

The length of your rest periods between sets plays a vital role in achieving your specific fitness goals.

Shorter rest periods (30-60 seconds) are ideal for enhancing muscle endurance and promoting fat loss, as they maintain an elevated heart rate and keep muscles under tension.

On the other hand, longer rest periods (2-5 minutes) are necessary for strength training and lifting heavier weights, as they allow muscles to recover sufficiently between sets.

Depending on your goal, adjust your rest time to either maximise muscle growth through shorter rests or increase strength by resting longer for full recovery.

Create a weekly meal plan to ensure balanced meals and prevent unhealthy choices

A weekly meal plan helps you stay organised and make healthier choices throughout the week.

By planning your meals in advance, you can ensure a balanced diet with a proper mix of protein, healthy fats, and carbohydrates.

It reduces the chances of impulsive decisions, like ordering takeout or opting for unhealthy snacks.

Meal planning also helps you avoid food waste and saves time and money.

Whether you plan for the entire week or just a few days, having a roadmap for your meals helps you stick to your nutritional goals and stay consistent.

Invest in high-quality kitchen tools to make meal prep and cooking easier and more efficient

High-quality kitchen tools, such as a sharp knife, durable cutting board, food processor, and reliable blender, can make meal prep much more efficient and enjoyable.

Investing in good equipment ensures that meal preparation is quick, safe, and consistent, saving you time in the kitchen.

For example, a high-powered blender can help you make smoothies or soups in seconds, while a food processor can chop, dice, and slice ingredients in no time.

Quality kitchen tools can also make cooking more enjoyable, reducing frustration and encouraging you to cook healthy meals more often.

Train to Near Failure, but Avoid Excessive Fatigue

Training to near failure means pushing your muscles to the point where you can no longer complete a rep with proper form. This level of intensity maximises muscle activation and encourages growth.

However, it’s important to avoid excessive fatigue that could impair your ability to recover or compromise the effectiveness of subsequent workouts.

Pushing to failure occasionally is beneficial for progress, but training to absolute failure every set can lead to overtraining and injury.

Instead, aim for progressive overload and incorporate periods of lighter training or recovery to allow your muscles to regenerate and avoid burnout.

Recipe of the week: Slow Cooker Tomato and Quinoa Soup

Ingredients:

150g quinoa.
400g tomatoes (canned or fresh).
1.2 litres vegetable broth.
2 carrots (diced).
2 celery sticks (chopped).
1 onion (diced).
2 cloves garlic (minced).
1 tsp basil.
1 tsp oregano.
Salt.
Pepper.

Instructions:

Combine in the slow cooker.

Cook on low for 4-6 hours.

Stir well before serving.

Exercise of the week: The goblet Bulgarian split squat

The goblet Bulgarian split squat is a bodyweight exercise that primarily targets the lower body muscles, particularly the quadriceps, glutes, and hamstrings.

Here are the muscles that are worked during the Bulgarian split squat:

1. Quadriceps: The quadriceps muscles, located on the front of the thigh, are the primary working muscles during the Bulgarian split squat. They are responsible for knee extension.

2. Glutes: The gluteal muscles, located in the buttocks, are also heavily involved in the Bulgarian split squat. They are responsible for hip extension.

3. Hamstrings: The hamstring muscles, located on the back of the thigh, assist in hip extension and knee flexion.

4. Core: The Bulgarian split squat also engages the core muscles, including the rectus abdominis, obliques, and erector spinae, to stabilise the spine and maintain proper posture.

To perform the Bulgarian split squat:

Begin by holding a dumbbell or kettlebell with both hands at chest level. Your elbows should be pointing down and your feet should be shoulder-width apart.

1. Stand with your feet hip-width apart and facing away from a bench, box, or step.

2. Place the top of your left foot on the bench, box, or step behind you.

3. Take a large step forward with your right foot.

4. Lower your body until your right thigh is parallel to the ground and your right knee is directly above your ankle.

5. Keep your back straight, your chest lifted, and your core engaged.

6. Push through your right heel and return to the starting position.

7. Repeat on the other side by placing your right foot on the bench, box, or step behind you and stepping forward with your left foot.

8. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the Bulgarian split squat to avoid injury.

Keep your knee aligned with your toes, your back straight, and your chest lifted.

You can also vary the Bulgarian split squat by using weights or changing the tempo of the movement.

Useless Facts

A giraffe can go without water longer than a camel.

A person cannot taste food unless it is mixed with saliva. For example, if a strong-tasting substance like salt is placed on a dry tongue, the taste buds will not be able to taste it. As soon as a drop of saliva is added and the salt is dissolved, however, a definite taste sensation results. This is true for all foods.

Nearly 80% of all animals on earth have six legs.

In the marriage ceremony of the ancient Inca Indians of Peru, the couple was considered officially wed when they took off their sandals and handed them to each other.

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