Woodlands Fitness Centre

The Woodlands newsletter: Sunday 21st January 2024

Sunday 21st January 2024

Hello,

The Intriguing Connection Between Cancer Survival Rates and Muscle Mass

In recent years, scientific research has delved into the intricate relationship between cancer survival rates and an often overlooked factor: muscle mass.

While the primary focus in cancer treatment has traditionally been on targeting tumors, emerging evidence suggests that the body's own composition, specifically muscle mass, may play a crucial role in determining outcomes for cancer patients.

Understanding the Link:

Muscle mass is not merely a reflection of physical strength; it serves as a metabolic powerhouse and influences various physiological processes. Studies have shown that cancer patients with higher muscle mass often exhibit better treatment tolerance, reduced side effects, and, notably, improved survival rates.

1. Treatment Tolerance:

Muscle mass is closely tied to a patient's ability to tolerate cancer treatments such as chemotherapy and radiation.

Higher muscle mass can contribute to improved drug metabolism and distribution, potentially reducing the severity of side effects and allowing patients to undergo more aggressive treatment regimens.

2. Immune System Support:

Muscles are not passive structures; they actively participate in immune system function. Certain proteins released by muscles, known as myokines, have been linked to enhanced immune response. This immune-boosting effect may contribute to the body's ability to fight cancer cells and recover from the stresses of treatment.

3. Energy Reserves:

Cancer treatments can be physically demanding, often leading to fatigue and muscle wasting. Patients with greater muscle mass may have increased energy reserves, aiding in their ability to cope with the taxing nature of cancer therapies. This improved energy balance can positively impact a patient's overall well-being and treatment adherence.

4. Hormonal Regulation:

Muscle mass plays a role in hormonal regulation, influencing factors such as insulin sensitivity and inflammation. Maintaining optimal hormonal balance is crucial for cancer patients, as disruptions in these systems can impact the progression of the disease and response to treatment.

Clinical Implications and Future Research:

Recognising the importance of muscle mass in cancer outcomes opens avenues for tailored interventions. Oncologists are increasingly considering strategies to preserve or enhance muscle mass during cancer treatment, including personalised exercise programs and nutritional support.

As the scientific community continues to unravel the intricate web of connections between cancer survival rates and muscle mass, ongoing research aims to refine our understanding and develop targeted interventions.

By incorporating a holistic approach that considers not only tumor-focused therapies but also the body's own resilience factors, we move toward a more comprehensive and personalised approach to cancer care.

In conclusion, the link between cancer survival rates and muscle mass underscores the importance of viewing cancer treatment through a multifaceted lens.

As research progresses, integrating strategies to support and optimise muscle mass could become a crucial aspect of improving outcomes for individuals battling cancer.

This evolving understanding may pave the way for more holistic and personalised approaches to cancer care in the years to come.

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:

Joint/Student (per month):

12 months: £24
3 months: £27
1 month: £30

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Gym & Classes Membership:

Unlock your fitness journey with our gym and classes membership.

Experience expert trainers and a diverse range of classes tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular group exercise classes 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 classes offer a supportive environment to help you achieve your health and wellness goals.

With over 150 classes monthly, the Woodlands Gym & Classes Membership provides comprehensive support at an affordable price. The Gym & Classes Membership includes:

✔Access to 31 weekly sessions.
✔Classes limited to 8 participants for focused attention.
✔Unlimited gym access.
✔Expert advice on setting calorie targets.
✔Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells



Classes 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!

WFC classes 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:

Joint/Student:

12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers


2 x 45membership:

This membership includes:

✔ 2 x 45 minute PT sessions per month (worth £24 each)
✔ Small Group PT membership
✔ Gym membership
✔ Calorie target setting advice
✔ Nutritional support
✔ Discounted additional personal training sessions

Prices (per month):

12 month: £49
3 month: £51
1 month: £53

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.


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 (Non-Members):

30 minutes:

3 sessions per week: £15
2 sessions per week: £16
1 sessions per week: £20

45 minutes:

3 sessions per week: £20
2 sessions per week: £21
1 sessions per week: £24

60 minutes:

3 sessions per week: £25
2 sessions per week: £26
1 sessions per week: £30

Please note

All of these PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Price per session (Members):

These prices are for those who have a Woodlands gym membership:

30 minutes:

3 sessions per week: £13
2 sessions per week: £14
1 sessions per week: £15

45 minutes:

3 sessions per week: £17
2 sessions per week: £18
1 sessions per week: £19

60 minutes:

3 sessions per week: £23
2 sessions per week: £24
1 sessions per week: £25

All PT packages are sold in 4 week blocks. 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


The dangers of training too often

Training too often can be tempting, especially when you're motivated and eager to achieve your fitness goals. However, it's important to strike a balance between training and recovery.

Overtraining can lead to injuries and inferior results, ultimately hindering your progress. In this article, we'll explore why training too often can be detrimental and provide tips on how to avoid these pitfalls.

1. Increased risk of injuries:

When you train too often without allowing your body enough time to recover, you increase the risk of overuse injuries. Overuse injuries occur due to repetitive stress on the same muscles, tendons, and joints without adequate rest.

Common overuse injuries include tendinitis, stress fractures, and muscle strains. These injuries can sideline you from training and delay your progress.

2. Plateau in performance:

Training too frequently can lead to a plateau in performance. Your body needs time to adapt and recover in order to make progress. Without adequate rest, your muscles don't have the opportunity to repair and grow stronger.

Eventually, you may find that you're not making any gains or even experiencing a decline in performance. By allowing for proper recovery, you can break through plateaus and continue to make progress.

3. Decreased immune function:

Overtraining can also weaken your immune system. Intense and frequent training can place a significant amount of stress on your body, leading to a decrease in immune function.

This makes you more susceptible to illnesses and infections. It's important to listen to your body and prioritise rest and recovery to support a healthy immune system.

4. Mental exhaustion:

Training too often can lead to mental exhaustion and burnout. Constantly pushing yourself without giving yourself time to rest and recover can take a toll on your motivation and mental well-being.

It's important to find a balance between training and other aspects of your life to avoid mental fatigue and maintain a healthy mindset.

5. Lack of progress:

Paradoxically, training too often can actually hinder your progress and result in inferior results. When you don't allow your body enough time to recover, you limit its ability to adapt and grow stronger. This can lead to a plateau in performance or even a decline in results.

By incorporating rest days and proper recovery into your training routine, you give your body the opportunity to repair, rebuild, and come back stronger.

To avoid the pitfalls of training too often, here are some tips to keep in mind:

1. Prioritise rest and recovery:

Schedule regular rest days into your training routine. These rest days allow your body to recover and repair, reducing the risk of injuries and promoting better performance.

2. Listen to your body:

Pay attention to the signals your body is sending you. If you're feeling excessively fatigued, experiencing persistent muscle soreness, or noticing a decline in performance, it may be a sign that you need more rest.

3. Vary your training intensity:

Incorporate different training intensities into your routine. Mix high-intensity workouts with lower-intensity sessions to give your body a chance to recover while still staying active.

4. Get enough sleep:

Sleep is crucial for recovery and overall well-being. Aim for 7-9 hours of quality sleep each night to support optimal recovery and performance.

5. Fuel your body properly:

Proper nutrition is essential for recovery. Make sure you're fuelling your body with a balanced diet that includes adequate protein, carbohydrates, and healthy fats.

6. Cross-train:

Incorporate cross-training into your routine. This allows you to work different muscle groups and reduce the risk of overuse injuries.

In conclusion, training too often can lead to injuries and inferior results. It's crucial to find a balance between training and recovery to allow your body to repair, adapt, and grow stronger.

By prioritising rest, listening to your body, and incorporating proper recovery strategies into your routine, you can avoid the pitfalls of overtraining and achieve optimal results in your fitness journey.

I hope all of the above makes sense but if you have any questions please come and ask me.


The dangers of losing weight too quickly

Losing weight is a common goal for many individuals, and it is understandable that they may want to see quick results.

However, losing weight too quickly can be dangerous and have negative consequences on overall health and well-being. In this article, we will explore the dangers of losing weight too quickly and why it is important to prioritise a gradual and sustainable approach to weight loss.

1. Muscle loss:

When weight loss occurs rapidly, a significant portion of the initial weight loss may come from muscle tissue instead of fat. This is particularly true when drastic calorie restrictions or extreme diets are followed.

Losing muscle mass can lead to a decrease in metabolic rate, making it harder to maintain weight loss in the long term. Additionally, muscle loss can result in a loss of strength and decreased physical performance.

2. Nutritional deficiencies:

Rapid weight loss often involves severe calorie restriction, which can lead to inadequate intake of essential nutrients.

When the body is not receiving sufficient nutrients, it can negatively impact overall health and increase the risk of nutrient deficiencies. Nutrient deficiencies can weaken the immune system, impair cognitive function, and lead to a variety of health problems.

3. Gallstone formation:

Rapid weight loss can increase the risk of developing gallstones. When the body metabolises fat during weight loss, it releases substances that can contribute to the formation of gallstones. These small, hard deposits can cause severe pain and may require medical intervention, such as surgery, to remove.

4. Loss of energy and vitality:

Extreme and rapid weight loss can leave individuals feeling fatigued, weak, and lacking energy. This can negatively impact daily activities, work performance, and overall quality of life. Without proper nourishment and gradual weight loss, the body may struggle to maintain energy levels and function optimally.

5. Psychological impact:

Rapid weight loss can have a significant psychological impact on individuals. The pressure to achieve quick results can lead to feelings of frustration, disappointment, and even depression if expectations are not met.

Additionally, extreme diets or restrictive eating patterns can contribute to an unhealthy relationship with food, leading to disordered eating habits or the development of eating disorders.

6. Weight regain:

One of the most significant dangers of losing weight too quickly is the high likelihood of weight regain. Rapid weight loss often involves unsustainable practices that are difficult to maintain in the long term. Once the extreme measures are discontinued, individuals may regain the weight they lost and sometimes even more.

This cycle of weight loss and regain, known as yo-yo dieting, can have detrimental effects on both physical and mental health.

To avoid the dangers of losing weight too quickly, it is important to prioritise a gradual and sustainable approach to weight loss. Here are some tips to promote healthy and sustainable weight loss:

1. Set realistic goals:

Establish achievable and realistic weight loss goals that are based on your individual needs and circumstances. Aim for a weight loss of 1-2 pounds per week, which is considered a safe and sustainable rate.

2. Focus on nutrition:

Instead of relying on extreme diets or severe calorie restrictions, prioritise a well-balanced and nutritious diet. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you are getting all the essential nutrients your body needs.

3. Incorporate regular physical activity:

Engage in regular exercise that includes both cardiovascular activities and strength training. This will help preserve muscle mass, boost metabolism, and contribute to overall health and well-being.

4. Seek professional guidance:

Consider working with a registered dietitian or a healthcare professional who can provide Personalised guidance and support throughout your weight loss journey. They can help create a Customised plan that is safe, effective, and tailored to your specific needs.

5. Practice mindful eating:

Focus on listening to your body's hunger and fullness cues. Pay attention to the quality of the food you consume and eat mindfully, savouring each bite. Avoid emotional eating or using food as a coping mechanism.

In conclusion, losing weight too quickly can have detrimental effects on overall health and well-being. It is important to prioritise a gradual and sustainable approach to weight loss to avoid muscle loss, nutritional deficiencies, gallstone formation, loss of energy, psychological impact, and weight regain.

By setting realistic goals, focusing on nutrition, incorporating regular physical activity, seeking professional guidance, and practicing mindful eating, individuals can achieve healthy and sustainable weight loss while prioritising their overall health and well-being.

I hope all of the above makes sense but if you have any questions please come and ask me.


Exercise of the week: The dumbbell pullover

The dumbbell pullover is an isolation exercise that mainly targets the chest and back muscles. Here are the muscles that are worked during the dumbbell pullover:

1. Pectoralis major: The pectoralis major, located in the chest, is the primary muscle worked during the dumbbell pullover. It is responsible for horizontal adduction of the arm.

2. Latissimus dorsi: The latissimus dorsi, located in the back, is also heavily involved in the dumbbell pullover. It is responsible for shoulder extension and adduction.

3. Triceps brachii: The triceps brachii, located on the back of the upper arm, assist in shoulder extension.

4. Deltoids: The deltoid muscles, located on the shoulders, assist in shoulder extension and adduction.

To perform the dumbbell pullover:

1. Begin by lying on a bench with your feet flat on the ground and your head at the end of the bench.

2. Hold a dumbbell with both hands, with your arms extended above your chest.

3. Lower the dumbbell back behind your head, keeping your arms straight.

4. Slowly raise the dumbbell back to the starting position, keeping your arms straight.

5. Repeat for the desired number of repetitions.

It is important to maintain proper form during the dumbbell pullover to avoid injury. Keep your back flat on the bench, your arms straight, and your core engaged. You can also vary the dumbbell pullover by using different weights or changing the tempo of the movement.

I hope all of the above makes sense but if you have any questions please come and ask me.



Recipe of the week: Slow Cooker Classic Chicken Noodle Soup

Ingredients:

4 boneless, skinless chicken breasts
8 cups chicken broth
3 carrots, sliced
3 celery stalks, sliced
1 onion, diced
2 cloves garlic, minced
2 cups egg noodles
Salt and pepper to taste

Instructions:

Place all ingredients except egg noodles in the slow cooker.

Cook on low for 6-8 hours.

Shred chicken, return to the pot, add egg noodles.

Cook for an additional 20-30 minutes.

Enjoy!

Things to consider

Stay consistent with your recovery routine:

Consistency in recovery is as vital as your dedication to workouts. Prioritize adequate sleep, proper nutrition, and active recovery strategies like stretching or foam rolling.

Establishing a routine that supports muscle recovery and reduces the risk of injuries is essential for long-term fitness success.

Listen to your body's signals, allowing it the time it needs to heal and regenerate. By incorporating recovery practices consistently, you enhance your body's resilience and optimize performance in subsequent workouts.

Eat more eggs:

Yes. Eat more eggs. This includes the yolks. Egg yolks are nutritionally dense.


Stay positive and enjoy the process of building muscle:

Maintaining a positive mindset is a key ingredient in the journey of building muscle. Celebrate small victories, appreciate your progress, and focus on the intrinsic joy of the process.

Positive thinking not only enhances motivation but also helps overcome challenges more effectively. Embrace the journey, savor the improvements, and find joy in the daily commitment to your fitness goals. A positive mindset creates a sustainable foundation for continued growth and success in your muscle-building endeavors.

Eat more red meat:

Yes. That's it. Eat more red meat.

Celebrate your progress and milestones along the way:

Amid the consistent effort in your fitness journey, take the time to celebrate your achievements and milestones. Recognize the progress you've made, whether it's reaching a weightlifting milestone, achieving a personal best in a workout, or seeing positive changes in your physique.

Acknowledging these victories not only boosts motivation but also reinforces a positive mindset. By celebrating your journey's successes, you cultivate a sense of accomplishment that fuels ongoing dedication and commitment to your health and fitness goals.

Eat variety:

Proper muscle building nutrition is much more than broccoli, rice and chicken breasts. Eat a variety of whole foods each week.


Useless Facts

A shark is the only fish that can blink with both eyes.

Matt Kirkham won the 1983 World Series of Poker, despite holding only a Joker, a Get out of Jail Free Monopoloy card, a 2 of clubs, 7 of spades and a green #4 card from the game UNO.

The longest one-syllable word in the English language is "screeched."

All of the clocks in the movie "Pulp Fiction" are stuck on 4:20, a national pot-smokers hour.

Jamie Bagshaw runs until the Treadmill gets tired.

"Dreamt" is the only English word that ends in the letters "mt."


Previous newsletters:

The Woodlands newsletter: Sunday 14th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33812

The Woodlands newsletter: Sunday 6th January 2024

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33781

The Woodlands newsletter: Sunday 31st December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33763

The Woodlands newsletter: Sunday 24th December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33725

The Woodlands newsletter: Sunday 17th December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33725

The Woodlands newsletter: Sunday 10th December 2023

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33689

The Woodlands newsletter: Sunday 3rd December 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33664

The Woodlands newsletter: Sunday 26th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33607

The Woodlands newsletter: Sunday 19th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33607

The Woodlands newsletter: Sunday 12th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33559

The Woodlands newsletter: Sunday 5th November 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33558

The Woodlands newsletter: Sunday 29th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33419

The Woodlands newsletter: Sunday 22nd October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 15th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33344

The Woodlands newsletter: Sunday 8th October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33292

The Woodlands newsletter: Sunday 1st October 2023:

https://www.woodlandsfitnessrowsley.co.uk/blog?aid=33185




















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