Woodlands Fitness Centre

People who lift weights and exercise are happier than people who don't

Wednesday 9th April 2025

In a world filled with constant hustle and bustle, it's no secret that maintaining a healthy body is essential.

Beyond the obvious physical benefits, engaging in regular weightlifting and exercise has a profound impact on one's mental well-being.

This article explores the connection between lifting weights, happiness, and the remarkable role endorphins play in enhancing our mood.

The Happiness Connection:

Countless studies have shown a strong correlation between lifting weights or engaging in regular exercise and an individual's overall happiness.

It's not just about sculpting a toned physique; it's about the chemical reactions that take place within the body during and after a workout.

When you lift weights, your body releases a surge of endorphins—nature's own mood enhancers.

Endorphins: The Natural Antidepressant:

Endorphins, often referred to as the body's natural antidepressants, are neurotransmitters that act as stress relievers and mood elevators.

When you engage in weightlifting or any form of exercise, these endorphins flood your system, creating a euphoric sensation commonly known as the "runner's high" or, in this case, the "lifter's high." This natural antidepressant effect is not only immediate but can also have lasting positive impacts on your mental state.

Mood Boost and Stress Reduction:

Beyond the immediate release of endorphins, regular weightlifting and exercise contribute to an ongoing improvement in mood and stress reduction.

The physical exertion involved in lifting weights helps the body manage stress more effectively, providing an outlet for the tension and pressure that often accompany modern lifestyles. This, in turn, leads to a more balanced and resilient mental state.

Exercise: The Best Medicine:

In the quest for happiness and mental well-being, exercise emerges as a powerful and accessible medicine.

Unlike pharmaceutical interventions, which may come with side effects, exercise is a natural remedy that benefits both body and mind.

The holistic nature of lifting weights not only improves physical health but also addresses mental health concerns, making it a versatile and comprehensive approach to well-being.

In conclusion, the joy of lifting goes beyond the weights and the gym. It taps into the intricate chemistry of our bodies, unlocking a cascade of endorphins that act as a natural antidepressant.

The mood-boosting and stress-reducing effects of exercise make it a potent elixir for a happier and healthier life.

As the saying goes, "Exercise is the best medicine," and in this case, it's medicine that brings not only physical strength but also a profound sense of joy and well-being.

So, the next time you contemplate hitting the gym, remember that you're not just working out – you're investing in your happiness.

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

Watch sodium intake; processed foods can be high in sodium and affect hydration.

Consuming too much sodium, typically found in processed foods, can cause water retention, bloating, and affect your body’s hydration balance.

Excess sodium can also contribute to high blood pressure and increase the risk of cardiovascular diseases.

To minimise your sodium intake, opt for fresh or whole foods whenever possible, and cook at home to have control over the ingredients in your meals.

Be sure to check food labels for sodium content, as many packaged and canned items contain high amounts of salt.

Balancing sodium intake with adequate hydration helps maintain healthy fluid levels and supports optimal body function.

Limit added sugar in your diet by checking labels and making substitutions.

Added sugars are often hidden in processed foods and drinks, contributing to weight gain, insulin resistance, and other health problems.

To reduce your intake, always check food labels for added sugars, which can appear under various names like high-fructose corn syrup or cane sugar.

Instead of sugary snacks, consider healthier alternatives like fruits, which offer natural sweetness along with fibre and essential vitamins.

You can also substitute refined sugar in recipes with natural sweeteners like honey or stevia, which have lower glycemic indexes.

Reducing added sugar can improve your metabolism, support weight management, and reduce your risk of chronic diseases.

Know your portion sizes: Understanding serving sizes helps prevent overeating.

Understanding portion sizes is key to managing calorie intake and preventing overeating. Serving sizes often differ from the amounts you might naturally serve yourself, leading to unintentional excess consumption.

Familiarising yourself with standard serving sizes for different foods can help you gauge the right portions.

Use measuring cups, a food scale, or visual cues (e.g., a portion of protein should be the size of your palm) to better estimate portions.

By being mindful of how much you eat, you can control your calorie intake, avoid overeating, and maintain a balanced diet, ultimately supporting your health and weight management goals.

Engage in regular aerobic exercise like running, cycling, or swimming

Aerobic exercise strengthens the heart by improving circulation, lowering blood pressure, and increasing cardiovascular endurance.

Activities like running, cycling, swimming, and brisk walking help the heart pump more efficiently, reducing the risk of heart disease and stroke.

Engaging in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week can improve heart health and overall fitness.

Regular aerobic activity also enhances lung capacity, regulates blood sugar levels, and boosts mood by releasing endorphins. Finding an activity you enjoy makes it easier to stay consistent, ensuring long-term cardiovascular benefits and overall well-being.

Reduce processed carbs like white bread, pasta, and baked goods.

Processed carbohydrates, such as white bread, pasta, and baked goods, have been stripped of fibre and essential nutrients during processing, leading to quick digestion and rapid spikes in blood sugar levels.

This can contribute to weight gain, insulin resistance, and poor gut health.

Instead, opt for whole grains like brown rice, quinoa, and whole wheat pasta, which provide fibre and more stable energy levels.

By reducing processed carbs and replacing them with whole food alternatives, you support better digestion, stable blood sugar, and overall health, while also improving long-term energy and reducing the risk of chronic conditions.

Warm Up Shoulders and Hips: Common Injury Areas

The shoulders and hips are two of the most commonly injured areas in resistance training due to their complex movement patterns.

Before heavy lifting, warming up these joints with dynamic mobility drills and activation exercises ensures better movement, reduced stiffness, and injury prevention.

Shoulder exercises like band pull-aparts, face pulls, and external rotations help stabilise the rotator cuff, while hip openers, glute bridges, and hip circles prepare the lower body for squats and deadlifts.

Neglecting a proper warm-up can lead to poor movement mechanics, muscle imbalances, and increased risk of strains or tears.

Recipe of the week: Banana, almond butter and berry smoothie

Here's a recipe for a high-protein smoothie that doesn't require protein powder:

Ingredients:

1 cup Greek yogurt (for protein)
1/2 cup cottage cheese (for protein)
1 ripe banana
1/2 cup frozen berries (e.g., blueberries, strawberries)
1 tablespoon almond butter or peanut butter (for protein and flavour)
1 tablespoon honey or maple syrup (optional, for sweetness)
1/2 cup milk of your choice (e.g., almond milk, soy milk, or dairy milk)
Ice cubes (optional, for thickness)
1 teaspoon chia seeds (optional, for added protein and fibre)

Instructions:

1. Place the Greek yogurt, cottage cheese, banana, frozen berries, almond or peanut butter, and honey or maple syrup (if using) into a blender.

2. Pour in your choice of milk.

3. If you want a thicker smoothie, you can add some ice cubes at this point.

4. Blend all the ingredients until smooth. You may need to stop and scrape down the sides of the blender to ensure everything is well mixed.

5. If you'd like, you can add chia seeds for an extra protein and fiber boost. Blend briefly to mix them in.

6. Taste the smoothie and adjust the sweetness or thickness by adding more honey, milk, or ice cubes as needed.

7. Once it reaches your desired consistency and flavour, pour it into a glass, and enjoy your high-protein smoothie!

This smoothie combines the protein from Greek yogurt, cottage cheese, and nut butter with the natural sweetness of fruit for a delicious and nutritious protein-packed drink.

Enjoy your smoothie!

Exercise of the week: goblet forward lunge

The goblet forward lunge is an exercise that targets multiple muscle groups in the lower body. Here are the muscles that are worked during the forward lunge:

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

2. Glutes: The gluteal muscles, located in the buttocks, are also heavily involved in the forward lunge. 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. Calves: The calf muscles, located on the back of the lower leg, work to stabilise the ankle joint during the forward lunge.

To perform the forward lunge:

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 your hands on your hips.

2. Take a large step forward with your right foot, landing on your heel.

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

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

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

6. Repeat on the other side by stepping forward with your left foot.

7. Alternate legs for the desired number of repetitions.

It is important to maintain proper form during the forward lunge to avoid injury.

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

You can also vary the forward lunge by using weights or changing the tempo of the movement.

Useless Facts

Most American car horns honk in the key of F.

The name Wendy was made up for the book "Peter Pan."

Barbie's full name is Barbara Millicent Roberts.

Every time you lick a stamp, you consume 1/10 of a calorie.

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