Personal Training

Mental Health Benefits of Exercise Infographic

The challenges of  the last 12 months with the Co-Vid 19 pandemic, the never ending lockdowns and restrictions have impacted us all in so many ways.

Bereavement, fear, unemployment, isolation are just some of the things we’ve had to deal with which inturn has negatively affected the mental health of so many. 

The major role our physical health plays towards our mental and emotional well-being is now well documented, but during times like we’ve experienced these last 12 months it’s been easy to develop unhealthy habits and behaviours which only serve to compound our problems and make us feel so much worse.

One of the best and most effective ways of enhancing our emotional and mental well-being is physical activity. This can come in so many forms and include everday activities such as climbing the stairs, household chores or walking to the bus, to more purposeful exercise activities such as jogging, cycling, lifting weights or playing sports.

Check out the infographic we’ve created below which lays out some of key mental health benefits that physical activity and exercise can offer us all.

To conclude, with restrictions now being relaxed and gyms re-opening next Monday 3rd May, it’s all systems go for us at Swansea Strength and Conditioning. Our Swansea personal trainers are welcoming back all old and new clients at our gym location in the Village Hotel, Swansea delivering our normal services including strength and conditiong, injury rehabilitation, personal training sessions as well as expert nutritional and dietary advice to support your health and fitness goals. Get in touch with us today either through phone, email, or our social media platforms to book your session(s) before all our slots fill up.


nfographic laying out mental health benefits of regular exercise and physical activity
Mental Health Benefits of Exercise Infographic

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7 Healthy Mood Boosting Foods To Help You Through Lockdown

The last year has turned our world upside down and thrown many lives into chaos. Taking care of our mental health and wellbeing is more important now than ever, especially since many of us are unable to see the people we love, losing our jobs, expereincing money struggles, and many other problems. While exercise is a great mood booster and important for overall health, nutrition is key, too. Your nutrition should support your exercise regime, as well as give you energy and boost your mood. Foods and mood are more closely linked than most realise, just ask any qualified personal nutritionist

Here, we’re going to take a look at 7 mood boosting foods that could help you to get through lockdown with your mental health intact. 

Mood Boosting Foods To Include In Your Diet

Dark Chocolate

Mood Boosting Foods including dark chocolate stacked in pile with dark blue background

Just a small square of dark chocolate can be a god-send for your serotonin and endorphins.  Eating a square or two of this chocolate per day can help to decrease stress hormones and anxiety over time.  


Mood Boosting foods Spinach leaves in a wide dish on a table with some spinach leaves on the table

Deficiencies in B vitamins have been linked to low mood, as serotonin is hindered by low B vitamin levels. From just one cup (30 g) of spinach you’ll get 30% of your RDA of B vitamins! It can easily be added to sandwiches, stir fries, soups, and even smoothies. If it’s good enough for Popeye it’s good enough for you.

Oily Fish

Mood boosting foods- sardines on brown breas with corriander and a slice of lemon

Those who are low in Omega 3 fatty acids can be susceptible to depression and low mood. Oily fish such as salmon, mackerel, and sardines will help you to keep your brain cells flexible, as these fatty acids make up a large portion of our brain tissue. Neurotransmitters will work more effectively when you eat at least 1 serving per week. 

Sweet Potatoes

Mood Boosting foods Close up up of 2 uncooked sweet potatoes and one sliced seet potato on brown wooden table

Sweet potatoes contain carotenoids, a brilliant antioxidant. Low levels of this antioxidant are closely linked to depression! It also contains Vitamin B6, which helps promote the production of the “feel good chemical” and neurotransmitter in your brain, Seretonin.

Brazil Nuts

Mood Boosting foods Whole brazil nuts in wooden bowl with some loose brazil nuts scattered on the table

Brazil nuts are one of the best sources of selenium. Those who are low in this mineral struggle with increased rates of depression and irritability, as well as fatigue and anxiety. These nuts make a great mid morning snack or breakfast topper, and just 3 of them a day will help you to reach your RDA. 


Mood Boosting foods A bunch of ripe yellow bananas on a white background

Bananas are wonderfully high in amino acids, and also contain tryptophan, vitamins A, B6, C and fibre. The carbohydrates aid in the absorption of tryptophan in the brain, while the vitamin B6 helps convert the tryptophan into the mood-boosting hormone serotonin.


Mood Boosting foods a small white bowl full of oats with a close up of a pint of milk in the background

Oatmeal makes a wonderful breakfast food as it fills us up and brings comfort. Not only that, it’s a great mood stabilizer. The carbs elevate blood sugar levels, and boost serotonin. The carb absorption is slow in comparison to sugary products, meaning you will avoid those spikes and valleys that can wreak havoc with our mood. 

Get In Touch With Our Swansea Nutritionist Today

If you’d like further help and advice based on your nutritional needs, we encourage you to reach out to our Swansea nutritionist. Our personal nutritionist will provide you with a number of solutions to help your healthy eating journey, support your exercise regimens, and get tailored plans for your individual requirements. We take a supportive, motivational approach to your health – get in touch today! 

Personal Training

Personal Fitness Training: 5 Tips To Help You Stick To Your Workout Routine

Staying motivated on your personal journey to fitness has always been one of the hardest aspects of turning your dream body into a reality, but the lockdown restrictions have placed additional obstacles on the road to success. 

Even with gyms soon set to return, it could be several months before true normality returns. That shouldn’t stand in the way of your fitness goals, though, and these simple personal fitness training tips will help you stay on track throughout the months to come.

#1. Set Achievable Personal Fitness Training Goals

Goal-setting is an essential first step on the road to fitness, not least because we all have different aspirations. Whether it’s weight loss or training for a marathon, your workout routines must be aligned to your short, mid, and long-term targets.

In addition to finding suitable objectives, you must try to break things down into manageable steps. The thought of climbing a mountain seems almost impossible, but if you make little bits of progress in each session, you will soon reach the peak. Use a similar model concept by setting targets for individual workouts and the bigger successes will soon follow.

#2. Hire A Personal Trainer

Accountability is more than a buzzword. Unfortunately, most people struggle to take responsibility for their actions in fitness. In turn, it becomes very easy to skip a few workouts, which eventually leads to further problems creeping in until you’re back to square one. 

The motivational support of a personal trainer is just one of many reasons to hire one. They won’t just ensure that you are on the right workout plan, they will actively employ a range of tactics to keep you on it. The value of this extra push has become greater than ever in the post-pandemic world. 

#3. Focus On Fun

Consistency is king if you want to keep progressing towards your long-term goals. Sadly, it is far harder to retain that motivation when workouts feel like a chore. Conversely, when you actively look forward to the sessions, staying consistent becomes easier.

While it may be tempting to follow the workout that you think burns the most calories or builds the most muscle, you must not ignore the fun factor. Even if you lost 10% of the effect in each session, the increased frequency will bring better overall results. Team sports, setting run challenges against friends, and dance classes are all good options. Mix it up.

#4. Know Your Schedule

Nobody sets out on their fitness journey with views of giving up. Unfortunately, life often gets in the way. If you cram too much into your schedule for it to stay sustainable, something will have to give. The harsh reality is that you’ll give up workouts long before your job.

Therefore, it’s important to plan your workouts. Get into the habit of exercising at the same times each week, and it will soon become a habit. Home workouts are great when you are short of time. Likewise, you should align your rest day with the day where you are busiest with work and other life goals.

#5. Celebrate Your Victories

The main focus of getting fitter is to improve your quality of life. So, unless you are an athlete who needs to stay disciplined at all times, you must allow yourself a chance to celebrate your successes. Whether it’s buying a new outfit or treating yourself to a pamper day, those simple rewards can inspire you to keep striving for progress.

Likewise, there’s nothing wrong with letting your hair down for your birthday weekend or another celebration. The key is to build the discipline needed to get back on the proverbial horse ASAP.

Take the first steps to building an effective training plan that you can stick to by checking out our professional PT services today!