Woodlands Fitness Centre

Harnessing the Power of Physical Activities for Mental Well-being

Saturday 11th October 2025

Hello,

Harnessing the Power of Physical Activities for Mental Well-being

In the fast-paced and often stressful modern world, maintaining mental health and emotional balance can feel like an uphill battle.

Yet, amidst the chaos and turmoil, there exists a simple yet powerful antidote: physical activity.

Whether you're feeling stressed, moody, angry, sad, or anxious, engaging in specific physical activities can work wonders for your mental well-being.

Let's explore how various forms of movement can serve as potent tools for improving your mood, reducing stress, and enhancing overall mental health.

Stressed?

Run. When stress levels are running high, lacing up your running shoes and hitting the pavement can be a game-changer.

Running, or any form of cardiovascular exercise, triggers the release of endorphins, neurotransmitters that act as natural stress relievers and mood boosters.

Additionally, the rhythmic motion of running can have a meditative effect, helping to quiet the mind and promote a sense of calm and clarity.

Moody?

Take a nap. Sometimes, when our mood takes a nosedive, all we need is a little rest and relaxation to hit the reset button.

Taking a short nap—ideally around 20-30 minutes—can help to rejuvenate the mind and body, improve mood, and enhance cognitive function.

By allowing yourself to rest and recharge, you give your brain the opportunity to process emotions and reset its emotional equilibrium.

Angry?

Lift weights. Channelling anger into physical activity can be a healthy and productive way to release pent-up tension and aggression.

Strength training, in particular, provides an outlet for expressing emotions through exertion while simultaneously building strength and resilience.

By focusing on the task at hand and channelling your energy into each rep, you can transform anger into determination and empowerment.

Sad?

Get sunlight. Exposure to natural sunlight is essential for regulating mood and maintaining healthy sleep-wake cycles.

When feeling down or experiencing symptoms of seasonal affective disorder (SAD), spending time outdoors and soaking up sunlight can work wonders for lifting your spirits.

Even on cloudy days, natural light exposure can help to boost serotonin levels and improve overall mood.

Anxious?

Walk. When anxiety strikes, the simple act of putting one foot in front of the other can be surprisingly effective at calming the mind and body.

Walking, especially in nature or green spaces, has been shown to reduce symptoms of anxiety, lower cortisol levels, and promote a sense of relaxation and well-being.

Focusing on your surroundings, breathing deeply, and practicing mindfulness can further enhance the anxiety-relieving effects of walking.

Your mental health can be improved by physical things. Indeed, the mind and body are intricately connected, and what benefits one inevitably benefits the other.

By incorporating physical activity into your daily routine and using it as a tool for managing stress, regulating mood, and promoting relaxation, you can cultivate a strong foundation for optimal mental health and emotional well-being.

In conclusion, the next time you find yourself struggling with stress, mood swings, anger, sadness, or anxiety, remember that physical activity is your ally.

Whether it's running, napping, lifting weights, getting sunlight, or taking a leisurely walk, there's a physical activity suited to every mood and circumstance.

By harnessing the power of movement, you can nurture your mental health, cultivate resilience, and reclaim a sense of balance and vitality in your life.

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

Incorporate compound movements like squats, deadlifts, and push-ups

Compound exercises engage multiple muscle groups at once, making them highly efficient for building strength, improving coordination, and boosting overall fitness.

Movements like squats, deadlifts, push-ups, and pull-ups work large muscle groups, increase calorie burn, and enhance functional strength.

These exercises also stimulate core activation and improve stability, making daily movements easier.

By focusing on compound lifts, you can develop balanced muscle growth and avoid over-reliance on isolated exercises.

Whether training for strength, endurance, or fat loss, incorporating compound movements into your routine leads to greater overall progress and a more time-efficient workout.

Use coconut oil or avocado oil for cooking at higher temperatures

When cooking at high temperatures, it’s important to choose oils that have a high smoke point and stable fat profiles.

Coconut oil and avocado oil are great options for sautéing, frying, or roasting due to their high smoke points.

Coconut oil is rich in medium-chain triglycerides (MCTs), which provide a quick source of energy, while avocado oil is packed with heart-healthy monounsaturated fats.

Both oils are less likely to break down and form harmful compounds when exposed to high heat, making them safer and healthier choices for cooking. Incorporating these oils into your meals supports healthy cooking and improved nutrition.

Resistance Training Promotes Healthy Aging

As we age, we naturally lose muscle mass, which can slow down metabolism and make fat loss more challenging.

Resistance training helps combat this age-related muscle loss by stimulating muscle growth and maintaining muscle mass.

With more muscle, your metabolism remains higher, allowing for more effective fat burning, even as you get older.

Additionally, preserving muscle mass through resistance training reduces the risk of frailty, improves mobility, and supports bone health.

By incorporating resistance training into your routine, you support your long-term health, maintaining strength and promoting efficient fat loss well into your later years.

Eat healthy fats such as those found in avocado, nuts, and olive oil for hormone regulation

Healthy fats are crucial for hormone regulation, as they support the production of essential hormones like estrogen, testosterone, and cortisol.

Avocados, nuts, and olive oil are excellent sources of monounsaturated fats, which can help reduce inflammation, improve cholesterol levels, and maintain cell function.

These fats also provide long-lasting energy and contribute to satiety, making it easier to manage hunger throughout the day.

Incorporating these healthy fats into your diet can help optimise your hormone balance, support metabolic function, and improve overall health, which is essential for both fitness goals and general well-being.

Prioritise progressive overload for strength gains

Progressive overload is the key principle behind continuous muscle growth and strength improvements. It involves gradually increasing resistance, reps, or intensity over time to challenge the body and force adaptation.

Without progressive overload, muscles plateau and stop growing.

This can be achieved by adding weight, increasing reps, improving form, or reducing rest time.

Consistently tracking workouts and making small, intentional progressions ensures steady improvements.

However, it’s important to increase intensity safely, allowing for adequate recovery.

Whether lifting weights or doing bodyweight exercises, Prioritising progressive overload leads to greater strength, endurance, and overall fitness gains.

Incorporate lean protein in every meal to support muscle growth and satiety

Including lean protein in every meal helps promote muscle growth and repair, especially after exercise.

Protein also plays a key role in satiety, making you feel full and satisfied longer, which helps with weight management.

Sources of lean protein include chicken, turkey, fish, eggs, legumes, and plant-based options like tofu.

Having a good protein source with every meal not only supports your muscle-building goals but also helps regulate your appetite, reducing the likelihood of overeating and improving overall energy levels throughout the day.

Use a Timer for Rest Periods

Rest periods play a crucial role in workout effectiveness.

Using a timer ensures you stick to structured breaks rather than resting too little or too long.

For strength training (1-5 reps), rest 2-5 minutes to allow for full recovery.

For hypertrophy (8-12 reps), 30-90 seconds keeps muscles under tension.

For endurance and fat loss, rest 15-45 seconds to maintain intensity.

Tracking rest periods helps maintain workout efficiency, prevents excessive downtime, and keeps training progressive. Apps, smartwatches, or simple stopwatch timers can help manage your recovery times and optimise workout performance.

Recipe of the week: Slow Cooker Butternut Squash Soup

Ingredients:

1 butternut squash, peeled and diced
1 apple, peeled and diced
1 onion, diced
4 cups vegetable broth
1 tsp cinnamon
1/2 tsp nutmeg
Salt and pepper to taste

Instructions:

Combine squash, apple, onion, broth, and spices in the slow cooker.

Cook on low for 6-8 hours.

Blend until smooth.

Season with salt and pepper.

Enjoy your meal!

Exercise of the week: Seated dumbbell shoulder press

The seated dumbbell shoulder press primarily trains the muscles of the shoulders, but it also works the muscles of the upper back, chest, and arms. Here are the muscles that are targeted during the shoulder press:

1. Deltoids: The deltoids are the main muscles of the shoulders and are responsible for lifting the arms overhead.

2. Trapezius: The trapezius muscles are located in the upper back and help to stabilise the shoulder blades during the press.

3. Triceps: The triceps muscles are located in the back of the arms and assist in extending the elbows during the press.

To perform a shoulder press:

1. Sit on a bench with the seat inclines. Sit with your feet shoulder-width apart and hold a dumbbell at shoulder height.

2. Engage your core and press the weight overhead, extending your arms fully.

3. Lower the weight back down to shoulder height and repeat for the desired number of repetitions.

It is important to maintain proper form during the shoulder press to avoid injury.

Keep your elbows close to your body and avoid arching your back or leaning forward during the press.

You can also vary the shoulder press by using different types of weights or performing the exercise seated or standing.

Useless Facts

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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