Woodlands Fitness Centre

Don’t Underestimate What You Can Achieve With Six Months of Consistency

Saturday 26th April 2025

In the journey of personal development and growth, six months may seem like a relatively short span of time.

However, the consistent practice of healthy habits and the pursuit of new skills over this period can lead to profound transformations in every aspect of our lives—mentally, physically, and financially.

Let's explore how dedicating six months to exercising, meditating, eating healthy, and learning new skills can propel us to a completely different place of well-being and prosperity.

Mental Transformation: Cultivating Clarity and Resilience

The practice of meditation is a powerful tool for enhancing mental well-being and resilience. Over six months of consistent meditation, individuals can experience profound shifts in their mindset, gaining clarity, focus, and emotional stability.

Meditation helps quiet the noise of the mind, reduce stress, and cultivate a greater sense of peace and presence in daily life. As a result, individuals may find themselves better equipped to navigate challenges, make decisions with clarity, and maintain a positive outlook even in the face of adversity.

Physical Transformation: Strengthening the Body and Boosting Energy

Regular exercise and a healthy diet are the cornerstones of physical well-being.

Over the course of six months, consistent exercise and nutritious eating habits can lead to significant improvements in fitness, strength, and overall health.

With dedication and perseverance, individuals may notice increased energy levels, improved sleep quality, and enhanced physical performance.

Moreover, the positive changes in body composition and appearance can boost self-confidence and self-esteem, fostering a deeper appreciation for one's body and its capabilities.

Financial Transformation: Investing in Growth and Prosperity

Learning new skills is an investment in personal and professional growth that can yield significant returns over time.

Whether it's acquiring technical skills relevant to one's career, learning about personal finance and investing, or exploring entrepreneurial pursuits, dedicating six months to skill development can open doors to new opportunities and financial prosperity.

By expanding their knowledge and expertise, individuals may enhance their earning potential, advance their careers, or even embark on entrepreneurial ventures that lead to financial independence and abundance.

Embracing Consistency: The Key to Lasting Change

The common thread woven throughout these transformative journeys is consistency. Six months of dedicated practice and commitment to healthy habits and personal growth lay the foundation for lasting change and transformation.

Consistency is the fuel that propels us forward, even when the initial motivation wanes or obstacles arise. By showing up day after day, week after week, individuals reinforce positive habits, build momentum, and ultimately, create the life they desire.

Conclusion: The Power of Six Months

In just six months, individuals have the opportunity to undergo profound transformations in their lives—mentally, physically, and financially.

By committing to consistent practice of healthy habits, such as exercising, meditating, eating healthy, and learning new skills, individuals can elevate their well-being, strengthen their resilience, and unlock new levels of prosperity and fulfilment.

The journey of personal growth is not always easy, but with dedication, perseverance, and a willingness to embrace change, six months can take us to a completely different place of well-being and abundance.

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: £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

Joint (per month):

12 months: £40 (£20 each)
6 months: £43 (£21.50 each)
3 month: £46 (£23 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: £43 (£21.50 each)
3 month: £46 (£23 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:

3 sessions per week: £12.50
2 sessions per week: £13.00
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £18.50
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.25
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: £15.50
2 sessions per week: £17.50
1 sessions per week: £24.00

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £23.25
1 sessions per week: £29.50

60 minutes:

3 sessions per week: £26.75
2 sessions per week: £28.75
1 sessions per week: £35.00

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.

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

Use low-calorie condiments (like mustard, salsa, or hot sauce) for flavour without extra calories.

Condiments can add a burst of flavor to your meals, but many are packed with hidden sugars, fats, and unnecessary calories.

To enhance the taste of your food without derailing your calorie goals, opt for low-calorie options like mustard, salsa, or hot sauce. These condiments can add spice, tang, and richness to your dishes without contributing excessive calories.

For example, mustard is typically very low in calories and offers a zesty kick, while salsa and hot sauce can elevate the flavour of meals like grilled chicken or roasted vegetables, making them more enjoyable and satisfying.

Incorporate Mobility and Flexibility Exercises Into Your Routine

Mobility and flexibility training are key to injury prevention, improved performance, and better movement patterns. Many lifters neglect mobility work, leading to stiffness and limited range of motion.

Dynamic stretching, foam rolling, and joint mobility drills should be included in warm-ups and cooldowns.

Exercises like hip openers, thoracic rotations, and ankle mobility drills enhance movement efficiency, making squats, deadlifts, and presses smoother and safer.

Yoga or Pilates can also improve flexibility, core strength, and posture. Even 5-10 minutes daily can make a huge difference in reducing injury risk and maximising training potential.

Prepare smoothies to include more fruits and vegetables in your diet.

Smoothies are an excellent way to incorporate a variety of fruits and vegetables into your daily diet.

By blending ingredients like leafy greens, berries, spinach, and carrots with healthy fats (like avocado or nut butter) and protein (such as Greek yogurt or protein powder), you can create a nutrient-dense meal or snack.

Smoothies are easy to customise and can be a great way to increase your fibre, vitamins, and antioxidants. They’re also convenient for busy mornings, helping you meet your daily vegetable and fruit intake goals while ensuring you stay full and energised.

Understand food labels to better track calories and macros.

Food labels provide essential information about the nutritional content of products, helping you track your calories and macronutrients.

By reading labels, you can determine the amount of calories, protein, carbs, fats, fibre, and sugars in a food item.

Pay close attention to serving sizes to avoid overeating and to ensure accuracy when tracking. Also, look for ingredients like added sugars or unhealthy fats, which may hinder your health goals.

Understanding food labels empowers you to make informed decisions, helping you stay on track with your nutrition plan, whether you’re aiming for weight loss, muscle gain, or maintenance.

Resistance Training Increases Functional Fitnes

Resistance training enhances functional fitness by improving coordination, balance, and agility, all of which are essential for performing everyday tasks.

Whether it’s lifting heavy groceries, walking up stairs, or simply maintaining good posture throughout the day, resistance exercises train your muscles to work together more efficiently.

These functional movements are important because they mimic real-life activities, helping to improve the body’s overall ability to perform them with ease and without risk of injury.

The benefits extend beyond just physical appearance, as you’ll notice improved mobility and a more active, independent lifestyle.

Keep healthy options available in your kitchen to resist the temptation of unhealthy foods.

Stocking your kitchen with healthy food options makes it easier to stick to your nutrition goals.

When healthy snacks, such as fruits, vegetables, nuts, and whole grains, are readily available, you’re less likely to give in to unhealthy cravings.

Keeping wholesome snacks on hand, like cut-up veggies, protein bars, or yogurt, ensures you have nutritious choices when hunger strikes.

By filling your pantry and fridge with healthy staples, you create an environment that supports your wellness goals and prevents you from reaching for processed, calorie-dense foods that may derail your progress.

Use Progressive Overload—Gradually Increase Weight, Reps, or Intensity

Progressive overload is a fundamental principle of strength and muscle growth. It involves gradually increasing the demands on your muscles by either adding weight, increasing the number of reps, or upping the intensity.

This continual challenge forces your muscles to adapt and grow stronger over time.

For example, you could add a few extra pounds to your lifts each week, increase your rep range, or reduce rest time between sets. By progressively overloading, you avoid stagnation and keep your workouts challenging, ensuring consistent progress.

It’s essential to track your improvements to ensure you’re progressively pushing your limits.

Practice portion control to avoid overeating.

Portion control is key to maintaining a balanced diet and preventing overeating, which can lead to weight gain and digestive discomfort.

Using smaller plates, measuring serving sizes, and being mindful of portion recommendations can help regulate food intake.

Eating slowly and recognising hunger and fullness cues also aids in portion control.

Instead of eliminating favourite foods, focus on moderation—enjoy treats in reasonable amounts rather than indulging excessively.

Practicing portion control not only supports weight management but also encourages mindful eating, allowing you to fully appreciate your meals without feeling deprived or overly full.

Recipe of the week: Slow Cooker Black Bean and Corn Chowder

Ingredients:

400g black beans (canned or cooked).

200g corn.
400g potatoes (diced).
1 litre vegetable broth.
1 onion (diced).
2 cloves garlic (minced).
1 tsp cumin.
1 tsp chili powder.
2 tbsp nutritional yeast.
Salt.
Pepper.

Instructions:

Mix all ingredients in the slow cooker.

Cook on low for 6-8 hours.

Mash some beans for a thicker consistency.

Enjoy your meal!

Exercise of the week: Seated lateral raise

The seated lateral raise is an isolation exercise that primarily targets the medial deltoid muscles of the shoulders.

Here are the muscles that are worked during the seated lateral raise:

1. Medial deltoids: The medial deltoid muscles are located on the side of the shoulders and are responsible for lifting the arms out to the sides.

2. Trapezius: The trapezius muscles, located in the upper back, helps to stabilise the shoulder blades during the exercise.

To perform the seated lateral raise:

1. Begin by sitting on a bench with your feet flat on the floor and holding a dumbbell in each hand.

2. Keep your arms straight and your palms facing your body.

3. Engage your core and lift the dumbbells out to the sides, keeping your arms straight and your palms facing down.

4. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

5. Repeat for the desired number of repetitions.

It is important to maintain proper form during the seated lateral raise to avoid injury.

Keep your elbows slightly bent and avoid using momentum to lift the weight.

You can also vary the seated lateral raise by using different weights or performing the exercise with one arm at a time.

Useless Facts

Reindeer like to eat bananas.

No word in the English language rhymes with month, orange, silver and purple.

The word "samba" means "to rub navels together."

Mel Blanc (the voice of Bugs Bunny) was allergic to carrots.

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