Woodlands Fitness Centre

Is There A Connection Between Cancer Survival Rates and Muscle Mass?

Saturday 29th March 2025

Hello,

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 tumours, 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:

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: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

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

Joint (per month):

12 months: £40 (£20 each)
6 months: £43 (£21.50 each)
3 month: £46 (£23 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: £43 (£21.50 each)
3 month: £46 (£23 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:

3 sessions per week: £12.50
2 sessions per week: £13.00
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £18.50
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.25
1 sessions per week: £26.00

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.50
2 sessions per week: £17.50
1 sessions per week: £24.00

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £23.25
1 sessions per week: £29.50

60 minutes:

3 sessions per week: £26.75
2 sessions per week: £28.75
1 sessions per week: £35.00

Please note:

These PT packages include:

Gym & Small Group PT Membership
Calorie target setting advice.
Nutritional support.

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

Cook extra portions and freeze meals for busier days.

Cooking extra portions of meals and freezing them is a great strategy to save time and stay on track with your nutrition when life gets busy.

By preparing and freezing meals in advance, you ensure that you always have a healthy option available, even on days when you don’t have the time or energy to cook.

Freezing individual servings makes it easy to reheat a balanced meal quickly, helping you avoid resorting to unhealthy fast food or takeaway.

This habit also helps reduce food waste and allows you to enjoy home-cooked meals even when your schedule is packed.

Prepare a healthy salad bar in your fridge for easy meal assembly.

Creating a “salad bar” in your fridge is a simple and efficient way to have fresh, nutritious meals ready in minutes.

Prepare a variety of veggies, leafy greens, proteins (such as grilled chicken or chickpeas), healthy fats (like avocado or nuts), and dressings, and store them in separate containers.

This setup allows you to easily assemble a nutrient-packed salad whenever you need a meal or snack.

The salad bar concept makes it easy to customize meals based on your preferences while ensuring you get a good mix of vitamins, fibre, protein, and healthy fats in every bite.

Strength train at least twice a week.

Incorporating strength training into your routine builds muscle, increases metabolism, and strengthens bones.

Engaging in resistance exercises, such as weightlifting, bodyweight workouts, or resistance band exercises, at least twice a week helps maintain muscle mass and improve overall strength.

Strength training also enhances joint stability, reducing the risk of injuries. Focus on major muscle groups, including legs, back, chest, and arms, for a balanced workout.

Rest days between sessions allow muscles to recover and grow. Over time, progressive overload—gradually increasing weights or resistance—helps improve endurance and performance, leading to long-term health benefits.

Start with a high-protein breakfast to regulate hunger throughout the day.

Starting your day with a high-protein breakfast can help stabilize your blood sugar levels and regulate hunger throughout the day.

Protein is a macronutrient that takes longer to digest, which helps keep you feeling full for longer periods of time.

By including protein-rich foods such as eggs, Greek yogurt, or protein shakes, you can curb mid-morning cravings and prevent overeating later in the day.

Additionally, a high-protein breakfast provides the essential building blocks for muscle growth and repair, making it a great way to kick start your metabolism and enhance overall energy levels for the day ahead.

Don’t Compare Yourself to Others—Focus on Your Progress

In the gym, it’s easy to compare yourself to more advanced lifters, but this mindset can lead to frustration and self-doubt.

Everyone has different genetics, training experience, and starting points. Instead of competing with others, track your own progress.

Focus on improving your personal bests, refining your technique, and staying consistent. Social media can distort reality—many fitness influencers showcase their best moments, not their struggles.

Use others as inspiration, not comparison. Your journey is unique, and as long as you’re progressing, you’re succeeding. Keep improving at your own pace, and don’t let external factors dictate your motivation.

Choose whole grains over refined grains for sustained energy and better digestion.

Whole grains, such as oats, quinoa, and brown rice, are a far healthier choice compared to refined grains like white bread and white rice.

Whole grains retain their fibre and nutrient content, which aids in better digestion and promotes feelings of fullness.

The fibre in whole grains helps regulate blood sugar levels, preventing the spikes and crashes associated with refined grains. It also supports a healthy gut by promoting regular bowel movements.

Choosing whole grains over refined options can improve your energy levels, support digestion, and reduce the risk of chronic diseases like heart disease and type 2 diabetes.

Maintain Proper Form to Prevent Injury and Maximize Results

Proper form is crucial not only to prevent injury but also to get the most out of your workouts.

Using incorrect form can place unnecessary stress on joints and ligaments, increasing the risk of injury. Moreover, improper technique can reduce the effectiveness of exercises, limiting muscle engagement.

Focus on maintaining good posture, controlled movements, and full range of motion during every exercise. Consider working with a coach or using a mirror to check your form.

Prioritising form over weight will help you build strength safely and ensure long-term fitness success without the setbacks of injuries.

Recipe of the week: Slow Cooker Lentil and Vegetable Soup

Ingredients:

200g red lentils
2 carrots (diced)
2 celery sticks (chopped)
1 onion (diced)
1.2 litres vegetable broth
2 cloves garlic (minced)
1 tsp cumin
1 tsp coriander
Salt
Pepper to taste.

Instructions:

Combine all ingredients in the slow cooker.

Cook on low for 6-8 hours.

Blend for a creamy texture if desired.

Enjoy your meal!

Exercise of the week: rope tricep pushdown

The rope tricep pushdown is an isolation exercise that primarily targets the triceps muscles of the upper arm.

Here are the muscles that are worked during the rope tricep pushdown:

1. Triceps brachii:

The triceps brachii, located on the back of the upper arm, are the primary muscles worked during the rope tricep pushdown. They are responsible for elbow extension.

2. Forearm muscles:

The forearm muscles, including the brachioradialis and pronator teres, assist in elbow extension.

To perform the rope tricep pushdown:

1. Begin by attaching a rope to a cable machine at the highest setting.

2. Stand facing the cable machine with your feet shoulder-width apart.

3. Grasp the rope with an overhand grip, with your hands close together.

4. Keep your elbows close to your sides and your upper arms stationary.

5. Push the rope down towards the ground, keeping your wrists straight.

6. Squeeze your triceps at the bottom of the movement.

7. Slowly release the rope back to the starting position.

8. Repeat for the desired number of repetitions.

It is important to maintain proper form during the rope tricep pushdown to avoid injury.

Keep your elbows close to your sides, your wrists straight, and your upper arms stationary.

You can also vary the rope tricep pushdown by using different attachments or changing the tempo of the movement.

Useless Facts

James Bond's car had three different license plates in Goldfinger

Canada makes up 6.67 percent of the Earth's land area

South Dakota is the only U.S state which shares no letters with the name of it's capital

The KGB is headquartered at No. 2 Felix Dzerzhinsky Square, Moscow

The Vatican city registered 0 births in 1983

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