Woodlands Fitness Centre

Progress May Sometimes Be Slow, But Keep Moving Forwards

Saturday 10th May 2025

In a world inundated with quick-fix promises, weight-loss injections that come with massive side effects ("Ozempic face" and muscle wastage...!) and overnight transformations, there exists an unpopular truth about fitness that often goes unacknowledged: true change is painstakingly gradual.

Contrary to the flashy headlines and sensational before-and-after photos, the journey towards transforming one's body is a far cry from instant gratification. It's a journey marked by mundane consistency, disciplined effort, and a steadfast commitment to the process.

The allure of rapid results often overshadows the reality of sustainable progress.

Many embark on their fitness journey with lofty expectations, expecting dramatic changes within a matter of days or weeks.

Some people get dismayed and turn to weight loss injections. Trials for these injections have shown that participants using incretin mimetic agents like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound) lost 10% or more of their muscle mass in 68- to 72-week long clinical studies, which equates to roughly 20 years of muscle loss due aging.

The harsh truth is that significant transformations take time—often much longer than anticipated. It's a slow and steady uphill climb, filled with countless small victories and setbacks along the way.

During the grind of daily workouts and mindful eating, progress can feel underwhelming. There are no fireworks or fanfare to mark each incremental improvement.

Instead, it's a series of seemingly ordinary days and weeks, characterised by consistency and discipline.

It's about showing up when motivation wanes, pushing through fatigue, and making the hard choices that align with long-term goals.

At times, the journey may feel monotonous, even disheartening. Plateaus, setbacks, and moments of self-doubt are inevitable companions on the road to transformation.

It's during these challenging times that many are tempted to throw in the towel, convinced that their efforts are in vain. However, it's precisely in these moments of struggle that the most profound growth occurs.

True transformation is not just about sculpting the body; it's about forging resilience, perseverance, and self-discipline. It's about developing a mindset that embraces the process, recognising that every small step forward contributes to the larger picture. It's understanding that success is not measured by the scale or the mirror but by the accumulation of consistent, sustainable habits.

The journey towards fitness transformation is not for the faint of heart. It requires unwavering dedication, patience, and a willingness to embrace discomfort.

It's about prioritising long-term health and well-being over instant gratification and fleeting trends. It's about understanding that the most meaningful changes occur not in the dramatic moments of triumph but in the quiet, unassuming moments of daily effort.

So, to those who are in the midst of their fitness journey, feeling discouraged or impatient, remember this: progress may be slow, but it is steady.

Every workout, every nutritious meal, every moment of self-discipline is a building block towards something greater. Embrace the process, trust in your abilities, and keep pressing forward.

In the end, the results may surprise you—not because they came quickly or effortlessly, but because they were earned through dedication, perseverance, and unwavering commitment.

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

Be realistic with your diet goals—aim for gradual changes rather than drastic shifts.

Setting realistic, achievable diet goals is crucial for long-term success.

Drastic changes, like cutting out entire food groups or drastically reducing calories, can lead to frustration, burnout, and even binge eating.

Instead, aim for gradual adjustments that are sustainable. For example, you can start by replacing processed snacks with healthier alternatives or increasing your daily vegetable intake.

Small, consistent changes will not only prevent feelings of deprivation but also allow you to develop healthier eating habits that stick over time, ensuring that your progress is both realistic and manageable in the long term.

Avoid emotional eating—find healthy coping mechanisms to manage stress.

Emotional eating is when you turn to food for comfort in response to stress, boredom, or other emotions, rather than true hunger.

This can lead to overeating and hinder your progress toward your health and fitness goals.

To avoid emotional eating, it’s essential to find alternative coping mechanisms, such as practicing mindfulness, going for a walk, meditating, or engaging in a creative hobby.

These activities can help you manage stress without turning to food. Developing healthier emotional coping strategies can lead to better self-control, improved well-being, and a more balanced approach to eating.

Use a meal delivery service if you lack the time or desire to cook.

If you struggle with meal prep or don’t enjoy cooking, a meal delivery service can be a great solution to ensure you get healthy, balanced meals without the stress of preparing them yourself.

Many meal services offer pre-portioned, nutritious meals tailored to different dietary preferences or fitness goals, saving you time while helping you stay on track.

Meal delivery services are convenient for busy individuals and those who want to eat healthily but don’t have the energy or time to cook daily. Just be mindful of portion sizes and ingredient quality to support your specific goals.

Stock up on protein powders to add to shakes and meals for added protein intake.

Protein powders are a convenient and effective way to increase your protein intake, especially if you have a busy lifestyle or find it challenging to meet your protein needs through whole foods alone.

Adding protein powder to smoothies, shakes, or even baking recipes can help you maintain muscle mass, support recovery, and feel fuller for longer.

There are many types of protein powders available, including whey, casein, plant-based, and collagen, allowing you to choose the one that suits your dietary preferences.

Just be mindful of added sugars and ingredients, choosing high-quality options that align with your goals.

Recipe of the week: Slow Cooker Coconut Curry Lentil Soup

Ingredients:

200g red lentils.
400ml coconut milk.
400g tomatoes (canned or fresh).
1 litre vegetable broth.
1 onion (diced).
2 cloves garlic (minced).
1 tsp curry powder.
1/2 tsp turmeric.
Salt.
Pepper.

Instructions:

Combine in the slow cooker.

Cook on low for 5-7 hours.

Stir well before serving.

Enjoy your meal!

Exercise of the week: underhand grip lat pulldown

The underhand grip lat pulldown is a compound exercise that primarily targets the back muscles.

Here are the muscles that are worked during the underhand grip lat pulldown:

1. Latissimus dorsi: The latissimus dorsi muscles, or "lats," are the largest muscles of the back and are responsible for pulling the arms down towards the body.

2. Biceps: The biceps muscles of the arms assist in pulling the weight down during the exercise.

3. Rhomboids: The rhomboid muscles, located in the upper back, help to stabilise the shoulder blades during the pulldown.

To perform the underhand grip lat pulldown:

1. Begin by sitting at a lat pulldown machine with your feet flat on the ground and your knees bent.

2. Grasp the bar with an underhand grip, with your hands slightly wider than shoulder-width apart.

3. Engage your core and pull the bar down towards your chest, squeezing your shoulder blades together.

4. Pause briefly at the bottom of the movement, then slowly release the bar back up to the starting position.

5. Repeat for the desired number of repetitions.

It is important to maintain proper form during the underhand grip lat pulldown to avoid injury. Keep your chest lifted and avoid using momentum to pull the weight down.

You can also vary the underhand grip lat pulldown by using different grips or weights, or by performing the exercise with one arm at a time.

Useless Facts

The electric chair was invented by a dentist.

The very first bomb dropped by the Allies on Berlin during World War II Killed the only elephant in the Berlin Zoo.

More people are killed annually by donkeys than airplane crashes.

A 'jiffy' is a unit of time for 1/100th of a second.

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