Tattooed man with crossed arms highlighting iron and folic acid benefits in Week 7 newsletter

New Week - New Newsletter! Week 7

New Week - New  Newsletter!
Hey everyone, welcome to week 7 of our exciting Newsletters from Indisputable Fitness and IF Supplements.
We’re thrilled to keep supporting your journey—let’s keep up the great momentum!
New Week - New Newsletter! Week 7
This Weeks Advice:
Smile More!
Let's turn that frown upside down!

Smiling is more than just a simple facial expression—it has real benefits for your health and wellbeing. A genuine smile can lift your mood and prompt your body to release cortisol and endorphins. These hormones are linked to reduced blood pressure, increased endurance, less pain and stress, and even a stronger immune system. Plus, smiling helps people feel more at ease; research shows those who smile tend to be perceived as friendlier, more competent, and approachable. Professionally, smiling also relates to higher productivity and even increased earning potential.
  • Reduced blood pressure
  • Increased endurance
  • Reduced pain
  • Reduced stress
  • Strengthened immune system
    • Want to experience these positive changes? Start by greeting each morning with a conscious smile. Not only will you improve your mindset, but smiles are contagious—when you smile, you naturally encourage smiles in others around you. Smiling activates brain circuits that boost feelings of happiness for you and the people you interact with. Let's help make the world a little brighter, one smile at a time! When we cross paths, I’ll smile—and I hope you do too. Let’s keep that cheerful energy going throughout the day.
    New Week - New Newsletter! Week 7
    Fitness Tip of the Week:
    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.

    New Week - New Newsletter! Week 7
    Supplement of the Week:
    Iron and Folic Acid!

    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:

  • Extreme fatigue
  • Weakness/lack of energy (lethargy)
  • Pale skin
  • Chest pain, fast heartbeat or shortness of breath
  • Headache, dizziness or light-headedness
  • Cold hands and feet
  • Loss of appetite and weight loss
  • Inflammation or soreness of your tongue
  • Brittle nails
  • Hearing sounds coming from inside the body, rather than from an outside source (tinnitus)
    • If you recognise any of these signs or want to support your general health and energy, focusing on iron and folic acid intake is key. Natural sources include:
  • Dark-green leafy vegetables
  • Fortified cereals
  • Brown rice
  • Pulses and beans
  • Nuts and seeds
  • White and red meat

  • Fish
    • Back to blog