Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor.
A little bit of stress is not only normal, it is essential. Our bodies are wired with a built in stress response to help us handle challenges. When we face pressure, the brain signals the release of hormones such as adrenaline and cortisol. These chemicals sharpen focus, increase heart rate and release stored energy, preparing us to respond quickly and effectively. It is an ancient survival mechanism that once helped us escape danger or rise to difficult tasks.
The challenge today is that this system was never meant to run all the time. Modern life keeps many of us in a constant state of worry, anxiety and pressure. When cortisol and adrenaline stay elevated for too long, they begin to take a toll on the body. Energy levels drop, sleep becomes disrupted, blood pressure rises and the immune system weakens. Mentally, we become more reactive, more fatigued and less able to recover from everyday stress.
This is where movement becomes powerful. Exercise is one of the most effective ways to reset the body’s stress response and restore balance. Even short, consistent sessions help to:
- Reduce stress hormones, bringing cortisol and adrenaline back to healthy levels
- Increase feel good brain chemicals, lifting mood and motivation
- Improve sleep and overall wellbeing
- Boost confidence through accomplishment and self belief
- Reduce symptoms of anxiety and depression by improving brain chemistry
- Provide a sense of control and empowerment, reminding us that we can take positive action to improve how we feel
At Bay City Gym we see it every day. Members walk in tired or tense and walk out feeling lighter, calmer and more positive. Movement changes everything: body, mind and outlook.
Eat for Energy, Mood and Longevity
What we eat has a direct impact on how we feel. Food is more than fuel; it is information for the body and the brain. The nutrients we consume affect hormones, energy production and even mood regulation. When we eat well, we feel well.
The challenge is that modern convenience has changed the way we eat. More than half of the average diet now comes from ultra processed foods that are high in sugar, salt and refined fats but low in real nourishment. These foods are engineered to light up the brain’s reward centre, giving a quick burst of pleasure followed by a crash in energy, mood and motivation. Over time, this pattern contributes to inflammation, weight gain, poor digestion and lower mental resilience.
By returning to whole, unprocessed foods, we restore the body’s natural balance and energy. A diet rich in lean protein, colourful vegetables, fruit, healthy fats and whole grains helps to:
- Stabilise blood sugar and sustain energy throughout the day
- Support the production of mood boosting neurotransmitters such as serotonin and dopamine
- Reduce inflammation that can contribute to fatigue and low mood
- Improve focus, recovery and immune function
- Promote a healthy gut, which is closely linked to mental wellbeing
Eating well is not about restriction; it is about nourishment. When we give the body the right fuel, it performs better, feels better and copes better with life’s challenges. At Bay City Gym we encourage a balanced approach, simple, whole foods most of the time, flexibility when you need it, and a focus on how food makes you feel rather than just how it looks on the plate.
Good food supports good mood, and combined with regular movement, it becomes one of the most powerful tools for both physical and mental vitality.
Strength Training for Life
We all know that stress can leave us feeling tired, flat and unmotivated. It drains energy, clouds focus and makes it harder to make good choices. When we are exhausted or overwhelmed, the temptation to skip training or reach for quick comfort food is strong, usually something highly processed or manufactured to trigger a brain response that leaves you craving more. Yet this is the very point when our body and mind need movement the most.
Choosing not to move might feel easier in the moment, but it leaves us in a vulnerable position. Without regular exercise, energy and resilience decline, and poor food choices creep in. Over time this pattern can lead to weight gain, higher blood pressure and an increased risk of chronic disease. Movement interrupts this cycle. It helps us manage stress, stabilise mood and make better decisions for both body and mind.
Strength training in particular is a powerful form of stress relief. It allows us to channel tension into something productive. Lifting, pushing and challenging the body activates our natural stress response in a healthy way and then releases it, creating balance again. The result is a calmer nervous system, a clearer mind and a stronger sense of control.
This is where motivation truly begins. We often wait to feel motivated before taking action, but it works the other way around. Motivation is action. When we move, when we lift, when we simply show up, the energy follows. Action builds momentum, and momentum builds motivation.
The key is to connect your training to something deeper than appearance or numbers on a scale. Knowing that exercise improves health is important, but it is rarely what keeps people coming back. Lasting motivation comes from understanding why it matters to you personally.
Maybe you train because you want to be a great role model for your kids.
Maybe it is to avoid medication for high blood pressure or diabetes.
Maybe it is because you know that when you train, you handle life better, sleep better and feel more confident.
Whatever your reason, anchor to it. Let it guide you when life feels busy or stressful. At Bay City Gym, we see strength training as a form of therapy, not just for the body but for the mind. It teaches discipline, builds resilience and reminds us that we are capable of more than we think.
When stress rises, movement is not something extra to fit in; it is the foundation that allows us to cope. Every session you complete, no matter how small, is a step toward better mental health, greater strength and a more balanced life.