Woodlands Fitness Centre

How Exercise and Nutrition Boost Mental Health and Productivity

Saturday 11th October 2025

Hello,

How Exercise and Nutrition Boost Mental Health and Productivity

In the pursuit of a healthy lifestyle, the benefits extend far beyond the physical realm.

While it's well-known that exercise and nutrition play crucial roles in improving physical health and well-being, their impact on mental health and productivity is equally profound.

By prioritising regular exercise and nutritious eating, you not only enhance your body's vitality but also unleash a cascade of positive effects that elevate your mood, sharpen your focus, and supercharge your productivity.

Let's explore how healthy living goes beyond the physical and transforms your mental health and productivity.

After you exercise, you end up moving more during the day. Exercise begets more movement—it's a simple yet powerful concept known as the "activity paradox."

When you engage in physical activity, whether it's a brisk walk, a workout at the gym, or a yoga session, you not only burn calories and strengthen muscles but also boost your energy levels and motivation to move. This increased activity extends beyond the confines of your workout, leading to greater overall movement throughout the day.

Whether it's taking the stairs instead of the elevator, going for a post-dinner walk, or simply being more active in your daily tasks, regular exercise sets the stage for a more dynamic and energetic lifestyle.

After you eat healthy, you feel better and get more done. The old adage "you are what you eat" rings true when it comes to productivity and mental well-being.

Consuming a diet rich in whole, nutrient-dense foods provides your body and brain with the fuel they need to function optimally.

Nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats provide a steady supply of vitamins, minerals, antioxidants, and essential nutrients that support brain health, cognitive function, and mood regulation.

By nourishing your body with wholesome ingredients, you not only feel better physically but also experience improved mental clarity, focus, and productivity throughout the day.

Eating healthy & exercise goes beyond what it does for your body. Indeed, the benefits of healthy living extend far beyond the physical.

Regular exercise and nutritious eating have been shown to have profound effects on mental health, mood, and emotional well-being.

Exercise, in particular, triggers the release of endorphins, neurotransmitters that act as natural mood elevators and stress relievers.

Additionally, physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and repair of brain cells, leading to improved cognitive function and resilience to stress.

Similarly, eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support brain health and neurotransmitter function.

Certain nutrients, such as omega-3 fatty acids, magnesium, and vitamin D, have been linked to improved mood regulation and reduced symptoms of depression and anxiety.

Your mental health & productivity skyrockets too. By prioritising regular exercise and nutritious eating, you lay the foundation for a happier, healthier, and more productive life.

Whether it's going for a run to clear your mind, preparing a nourishing meal to fuel your body and brain, or simply taking small steps to incorporate more movement into your day, every healthy choice you make contributes to your overall well-being and productivity.

In conclusion, healthy living is about more than just looking good—it's about feeling good and performing at your best in all aspects of life.

By prioritising regular exercise, nutritious eating, and self-care practices that support mental health and well-being, you can unlock your full potential and thrive in both your personal and professional pursuits.

So, the next time you lace up your sneakers or reach for a salad, remember that you're not just investing in your body—you're investing in your mind, your mood, and your productivity.

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

Resistance Training Improves Cardiovascular Health

While resistance training is not typically classified as cardio, it has cardiovascular benefits.

Strength training increases your heart rate during exercises, improving circulation and overall blood flow.

This elevated heart rate boosts heart health and enhances your cardiovascular system’s efficiency. The added benefit of increased muscle mass helps reduce the strain on your heart during physical activities.

In addition, improved circulation supports fat metabolism and helps with overall fat loss. By integrating resistance training into your fitness routine, you’re not only building muscle but also improving your heart health and contributing to fat loss.

Increase Time Under Tension by Controlling Reps

Time under tension (TUT) refers to how long a muscle remains under strain during a set.

Slowing down reps, particularly the eccentric (lowering) phase, increases muscle fibre activation and metabolic stress, leading to greater hypertrophy. Instead of rushing through movements, control both the concentric (lifting) and eccentric phases.

For example, lowering the barbell in a bench press over 3-4 seconds rather than dropping it quickly increases tension and muscle engagement.

This method improves mind-muscle connection and makes lighter weights feel more challenging, allowing for better growth without excessive joint strain or the need for extremely heavy loads.

Warm up before workouts and cool down afterward

A proper warm-up prepares the body for exercise by increasing blood flow, loosening muscles, and reducing the risk of injury.

Dynamic stretches, light cardio, or mobility drills activate key muscle groups and improve performance.

Similarly, cooling down after a workout allows the heart rate to return to normal and prevents stiffness.

Gentle stretching and deep breathing help relax muscles and promote recovery.

Skipping these steps can lead to soreness, decreased flexibility, and a higher risk of strains or injuries.

Prioritising warm-ups and cool-downs ensures safer, more effective workouts and better long-term physical conditioning.

Vary Your Grip and Stance to Hit Muscles Differently

Changing your grip (e.g., overhand, underhand, neutral) and stance (e.g., wide, narrow, shoulder-width) can target muscles from different angles and stimulate growth.

For example, in exercises like bench press or pull-ups, switching between an overhand (pronated) grip and underhand (supinated) grip works different parts of the biceps, shoulders, and back.

Similarly, changing your stance in exercises like squats or deadlifts (e.g., sumo vs. conventional) can emphasise different areas of the legs and lower back.

Regularly varying your grip and stance helps prevent muscle adaptation, prevents imbalances, and improves overall strength and muscle development.

Start with lean meats such as chicken, turkey, or fish, and avoid fatty cuts of meat

Lean meats like chicken, turkey, and fish provide high-quality protein without the excess saturated fat found in fatty cuts of red meat.

These proteins are essential for muscle repair and growth, while also being lower in calories, which supports fat loss and overall health.

Chicken and turkey are versatile, and fish like salmon and tuna offer additional benefits from healthy omega-3 fatty acids, which support heart health and reduce inflammation.

By choosing lean meats over fatty cuts, you can create meals that are nutritious, satisfying, and more aligned with your fitness and health goals.

Train for Longevity, Not Just Aesthetics

While many people train for looks, Prioritising longevity ensures fitness remains a lifelong pursuit. Sustainable training focuses on joint health, mobility, injury prevention, and balanced strength across all muscle groups.

Avoid ego lifting and listen to your body’s progress doesn’t always mean lifting heavier but also improving movement quality, endurance, and flexibility.

Incorporate mobility work, proper warm-ups, and recovery techniques to keep your body functioning optimally.

Nutrition, sleep, and mental well-being are just as important as physical training.

By focusing on longevity, you ensure a lifetime of strength, mobility, and overall health, rather than short-lived aesthetic gains.

Focus on Low Reps (3-6) with Heavy Weight for Strength

For optimal strength gains, focus on low rep ranges (3-6) using heavy weights. This rep range allows you to lift maximal loads, which targets the neurological adaptations needed to increase strength.

Lifting heavy weights with fewer reps trains the central nervous system (CNS) to handle higher loads, improving your ability to produce force. The focus on maximal effort during these sets enhances muscle fibre recruitment and strengthens connective tissue.

It’s important to focus on good form, as pushing heavy loads with poor technique can increase injury risk. This approach is vital for improving performance in strength sports like powerlifting.

Recipe of the week: Slow Cooker Tomato Basil Soup

Ingredients:
2 cans diced tomatoes
1 onion, diced
3 cloves garlic, minced
4 cups vegetable broth
1 cup fresh basil leaves
1 cup heavy cream
Salt and pepper to taste

Instructions:

Combine tomatoes, onion, garlic, and broth in the slow cooker.

Cook on low for 6-8 hours.

Blend soup with fresh basil and heavy cream.

Season with salt and pepper.

Enjoy your meal!

Exercise of the week: Standing barbell shoulder press

The standing barbell shoulder press is a compound exercise that targets several muscles in the upper body. Here are the muscles that are primarily worked during the standing barbell shoulder press:

1. Deltoids: The deltoids, or shoulder muscles, are the primary muscles worked during this exercise. The anterior (front), medial (side), and posterior (rear) deltoids all work together to lift the weight overhead.

2. Triceps: The triceps muscles, located at the back of the upper arm, assist the deltoids in extending the arms overhead.

3. Trapezius: The trapezius muscles, located in the upper back, help to stabilise the shoulders during the press.

4. Rotator cuff muscles: The rotator cuff muscles, which are small muscles that help to stabilise the shoulder joint, are also worked during the standing barbell shoulder press.

To perform the standing barbell shoulder press:

1. Begin by standing with your feet shoulder-width apart and holding a barbell with an overhand grip at shoulder height.

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

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

It is important to maintain proper form during the standing barbell 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 standing barbell shoulder press by using different grips or weights.

Useless Facts

In eighteenth-century English gambling dens, there was an employee whose only job was to swallow the dice if there was a police raid.

There are no clocks in Las Vegas gambling casinos.

The human tongue tastes bitter things with the taste buds toward the back. Salty and pungent flavors are tasted in the middle of the tongue, sweet flavors at the tip!

The first product to have a bar code was Wrigley’s gum.

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