New Week - New Newsletter! Week 7
We’re thrilled to keep supporting your journey—let’s keep up the great momentum!
Plan Your Sessions!
If you don’t put together a plan, getting long-term results becomes much harder. Making it to the gym is significant, but having a set plan when you arrive ensures every session is efficient and goal-driven. It’s common to see people wandering between machines without direction—don’t fall into that pattern. Prepare your workout routine ahead of time so you can focus, get your exercise done, and then go on to conquer the rest of your day—whether that means continuing your productivity or taking a well-deserved break.
Investing a small amount of effort into mapping out sessions pays off over time. You don’t need marathon workouts—a balanced schedule can look like:
10-15 minutes for warmup,
20-30 minutes devoted to conditioning or selected weight training (3-4 exercises per muscle group),
and 5-10 minutes to cool down with targeted stretches.
Structuring your workouts—even by noting them down in advance—improves focus, strengthens discipline, and maximizes progress tracking. Whether you’re planning daily, weekly, or monthly, the main thing is to plan ahead, making every visit to the gym count for your health and wellbeing.
Iron and folic acid play essential roles in overall health and wellbeing. Folic acid, which is the synthetic form of vitamin B9 (also known as folate), supports our bodies by helping to produce healthy red blood cells, found in foods and dietary supplements alike. Iron is equally important—it is needed for making haemoglobin in red blood cells, enabling oxygen to be efficiently delivered throughout the body. Without enough iron, people risk developing iron deficiency anaemia, which can leave you feeling weak, fatigued, and impact multiple aspects of wellbeing.
Adequate levels of both iron and folic acid not only keep your energy high, but they also enable crucial functions: transporting oxygen and nutrients to organs and tissues, forming blood clots to limit excessive blood loss, delivering immune cells to fight infection, and supporting the filtering and removal of waste. This is why maintaining optimal levels of iron and folic acid is so beneficial, especially for athletes or anyone pursuing an active lifestyle.
Symptoms of iron/folic acid deficiency can include: