Woodlands Fitness Centre

How Food, Fasting, and Exercise Are Allies Against Anxiety and Depression

Saturday 11th October 2025

Hello,

How Food, Fasting, and Exercise Are Allies Against Anxiety and Depression

In a world where stress and mental health challenges are on the rise, the way we nourish our bodies and care for our minds has never been more important.

Yet, amidst the hustle and bustle of daily life, we often overlook the profound impact that simple lifestyle choices can have on our mental well-being.

From the foods we eat to the way we move our bodies, there are powerful tools at our disposal for combating anxiety and depression and promoting overall mental health.

Let's explore the healing potential of food, fasting, and exercise as allies in the battle against these pervasive mental health issues.

Food is the most abused anxiety drug. In our fast-paced, convenience-driven society, food has become much more than just nourishment—it's a source of comfort, pleasure, and distraction.

Unfortunately, many of the foods we turn to in times of stress—processed snacks, sugary treats, and comfort foods laden with unhealthy fats and refined carbohydrates—can exacerbate anxiety symptoms and disrupt mood stability.

By fueling our bodies with nutrient-dense, whole foods—such as fruits, vegetables, lean proteins, and healthy fats—we provide the essential nutrients our brains need to function optimally, supporting mood regulation, stress resilience, and overall mental well-being.

Fasting is the most forgotten cure. In a culture obsessed with constant consumption and instant gratification, the idea of abstaining from food may seem counterintuitive.

However, fasting—whether it's intermittent fasting, time-restricted eating, or occasional extended fasts—has been shown to have profound benefits for mental health.

By giving our digestive systems a break and allowing our bodies to enter a state of metabolic rest, fasting can help regulate hormones, reduce inflammation, and promote cellular repair and regeneration—factors that play a key role in mood regulation and stress resilience.

Exercise is the most underused antidepressant. Despite a wealth of scientific evidence supporting the mood-enhancing effects of exercise, physical activity remains vastly underutilised as a tool for managing anxiety and depression.

Whether it's a brisk walk, a yoga class, or a high-intensity workout, exercise triggers the release of endorphins—feel-good neurotransmitters that act as natural antidepressants and stress relievers.

Additionally, regular exercise has been shown to improve sleep quality, boost self-esteem, and enhance overall resilience to stress—all factors that contribute to improved mental health and well-being.

In conclusion, the way we nourish our bodies and move our bodies has a profound impact on our mental health and well-being.

By prioritising nutrient-dense foods, incorporating fasting practices, and making physical activity a regular part of our lives, we can harness the healing power of lifestyle to combat anxiety and depression and promote overall mental wellness.

So, the next time you're feeling overwhelmed or stressed, remember that food, fasting, and exercise are powerful allies in your journey toward better mental health. Embrace these simple yet effective strategies, and watch as they transform your mood, mindset, and quality of life for the better.

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

Consider plant-based proteins like lentils, beans, or tofu for variety

Plant-based proteins such as lentils, beans, and tofu provide a great alternative to animal-based protein sources. These plant-based options are not only rich in protein but also packed with fibre, vitamins, and minerals.

Lentils and beans are excellent sources of plant protein and can be used in a variety of dishes such as soups, salads, and stews.

Tofu, made from soybeans, is versatile and can be used in savoury or sweet dishes.

Including these plant-based proteins in your diet adds variety and can support heart health, digestion, and overall well-being.

Resistance training Enhances Fat Oxidation

One of the key benefits of resistance training is its ability to increase fat oxidation, which is the process of your body using fat for energy.

During and after a resistance workout, your body becomes more efficient at burning fat rather than relying on carbohydrates for fuel.

This is especially true for high-intensity strength training, which significantly elevates the body’s fat-burning capacity.

By incorporating resistance training into your routine, you’ll improve your body’s ability to utilise fat stores for energy, making fat loss more effective both during workouts and throughout the day.

Track Your Workouts and Progress in a Journal or App

Tracking your workouts, whether in a physical journal or through an app, is vital for measuring progress and ensuring you stay on track with your fitness goals.

By recording sets, reps, weights, and rest periods, you can identify patterns, note improvements, and adjust your training plan if necessary.

Tracking progress not only helps you see your physical development over time but also keeps you motivated.

It provides accountability, encourages you to push past plateaus, and ensures that your workouts are progressively challenging enough to continue improving strength, hypertrophy, or endurance.

Be patient with your progress—results take time, and consistency is key

Achieving long-term health and fitness goals requires patience and consistency. Whether your goal is weight loss, muscle gain, or improved fitness, you won’t see drastic changes overnight.

Results take time and are often gradual. It’s important to stay consistent with your workouts, nutrition, and lifestyle changes, even when immediate results aren’t visible. Trust the process, stay motivated, and focus on small, sustainable improvements.

Over time, your efforts will pay off, and the progress you make will be more sustainable and rewarding than quick, short-term fixes.

Incorporate probiotics for gut health through food or supplements

Probiotics are beneficial bacteria that promote a healthy gut microbiome, which plays a crucial role in digestion, immunity, and overall health.

You can incorporate probiotics into your diet through fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso.

These foods are rich in live cultures that support gut health. If fermented foods aren’t a part of your daily routine, you can also take probiotic supplements.

A healthy gut can improve digestion, enhance nutrient absorption, and boost immune function, contributing to overall well-being.

Perform Warm-Ups to Increase Blood Flow and Prepare Muscles

Warm-ups are crucial to prepare your body for more intense activity, as they increase blood flow to muscles, elevate body temperature, and improve flexibility.

A proper warm-up usually includes dynamic stretches, light cardio, and activation exercises that target the muscle groups you plan to work. Warming up helps prevent injury by loosening up the joints and muscles, improving mobility, and preparing your nervous system for the intensity of the workout.

A solid warm-up can also enhance performance during your workout, ensuring you’re able to lift heavier weights or complete more reps with better form.

Avoid eating in front of the TV—it can lead to mindless overeating

Eating in front of the TV or while distracted by screens often leads to mindless overeating.

When you’re focused on a show or scrolling through your phone, you may not notice when you’re full, causing you to eat past the point of satisfaction. Instead, try to eat at the table without distractions.

Paying attention to your meal helps you tune into your body’s hunger and fullness cues, making it easier to avoid overeating.

Being present during meals also allows you to enjoy your food more and make healthier choices.

Finish with a Cool-Down and Stretching to Aid Recovery

A proper cool-down and stretching routine after your workout are essential for muscle recovery.

The cool-down phase gradually lowers your heart rate and prevents blood from pooling in the muscles, which could cause dizziness or discomfort.

It also helps to reduce lactic acid build up, minimising muscle soreness. Stretching during the cool-down phase enhances flexibility, reduces muscle tightness, and improves joint range of motion.

Holding each stretch for at least 20-30 seconds can lengthen the muscles, promoting better posture and decreasing the risk of future injury, aiding your body’s ability to recover effectively.

Recipe of the week: Slow Cooker Sweet Potato and Black Lentil Soup

Ingredients:

200g black lentils.
300g sweet potatoes (diced).
1 litre vegetable broth.
400g tomatoes (canned or fresh).
1 onion (diced).
2 cloves garlic (minced).
1 tsp ginger.
1 tsp cumin.
1 tsp coriander.
Salt.
Pepper.

Instructions:

Place all ingredients in the slow cooker.

Cook on low for 6-8 hours.

Adjust seasoning before serving.

Enjoy your meal!

Exercise of the week: The goblet squat

The goblet squat is a compound exercise that primarily targets the lower body muscles, particularly the quadriceps, glutes, and hamstrings. Here are the muscles that are worked during the goblet squat:

1. Quadriceps: The quadriceps muscles, located on the front of the thigh, are responsible for knee extension.

2. Glutes: The gluteal muscles, located in the buttocks, 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. Core: The goblet squat also engages the core muscles, including the rectus abdominis, obliques, and erector spinae, to stabilise the spine and maintain proper posture.

To perform the goblet squat:

1. 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.

2. Keep your chest up, shoulders back, and core engaged.

3. Lower your body by bending your knees and pushing your hips back, as if you were sitting back into a chair.

4. Keep your weight on your heels and your knees aligned with your toes.

5. Lower yourself until your thighs are parallel to the ground or lower.

6. Pause briefly at the bottom of the movement, then push through your heels and lift the weight back up to the starting position.

7. Repeat for the desired number of repetitions.

It is important to maintain proper form during the goblet squat to avoid injury.

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

You can also vary the goblet squat by using different weights or changing the tempo of the movement.

Useless Facts

Ninety percent of all species that have become extinct have been birds.

There is approximately one chicken for every human being in the world.

Most collect calls are made on father's day.

The first automobile race ever seen in the United States was held in Chicago in 1895. The track ran from Chicago to Evanston, Illinois. The winner was J. Frank Duryea, whose average speed was 71/2 miles per hour.

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