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Welcome back to Valesco’s monthly newsletter. Seeing all your faces either now inside the gym or on Zoom is so great and we’re so proud of every single one of you for taking all the changes in your stride.

We are very nearly 5 (eek!) so expect to hear lots about our plans to celebrate in the very new future.

With the re-brand, new stash, the podcasts and more in the pipeline we are really looking forward to the future and we can’t wait to share everything with you!

In the mean time grab a pint of something nice and chilled (it is a heatwave after all!) and enjoy this months edition of Valesco Fitness Collective’s monthly newsletter.


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We can’t begin to tell you how amazing it is to be back in the gym and seeing so many of you on a daily bases.
If you had told us at the end of March we wouldn’t be re opening that big roller shutter door until almost August I know we wouldn’t have believed you but the situation as it was we are now just so chuffed to be back home in the gym and sharing it with so many of you.
On that note you maybe noticing a fair few fresh faces in your class as our membership base is increasing again with people new to Functional Fitness and people coming to us with experience – so if you see someone new in your class please say hello and introduce yourself, we were all new once and we know what its like to be the new kid in class!
And if you are new to us a massive welcome from all of us. Our coaches will be looking out for new faces and will be making sure they look after you but if you need anything at all please ask, thats what we are all here for – we also remember what its like to be new!
Here is a little snap of the first post COVID crew who did their training in the car park – Laura, Steph and Laura!!


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Before we can talk about blood sugar balance, lets define blood sugar imbalance. This is when, through diet and lifestyle, our bodies are unable to handle the sugar we put into our body effectively. In its raw form, this sugar is broken down into glucose. It circulates throughout our bloodstream and is taken to where it is needed or, if we have too much, it is saved for a rainy day and laid down as adipose tissue aka fat.

Throughout the day our blood sugar levels may fluctuate depending on what we are doing and eating. In an ideal world blood sugars would gradually rise and fall keeping our energy levels stable throughout the day.  Where managed poorly, these levels may fluctuate outside the bodies desired range: swinging from being very high to very low leading to an almighty energy crash. When this happens, we are likely to reach for the nearest fuel source which is most often a poor choice.

What tips the scale?

Factors that my influence blood sugar balance:

  • Poor insulin secretion
  • Sedentary lifestyle
  • Insulin resistance
  • Overweight or obesity
  • Family history of diabetes
  • Drug/medication intake
  • Diet: high saturated fat, sugar, refined carbohydrates or low fibre
  • High stimulant intake: tea, coffee, colas/soft drinks, sweets and alcohol

Symptoms of blood sugar imbalance:

  • Cravings for sweet foods
  • General tiredness
  • Dips in energy
  • Mood swings
  • Needing more than 8 hours sleep
  • Reliance on caffeine to get you going
  • Frequent urination
  • Heavy sweating regularly during the day
  • Unsatiated thirst
  • Heart palpitations

How to tip the scales back    

In today’s fast paced society, blood sugar imbalance is one of the most common risk factors contributing to health problems in the UK population. A key part of creating blood sugar balance involves addressing each of the influential factors whilst making sure we get key supportive nutrients through food to promote optimum blood sugars.

Blood Sugar Balancing Food


Complex carbohydrate sources need to be broken down before the energy can be harnessed and used. This provides a slower release of energy after eating and stopping negative energy spikes.

  • Whole grains (brown rice, quinoa, buckwheat, rye, oats)
  • Whole-wheat pasta
  • Wholemeal bread
  • Vegetables
  • Lentils and pulses
  • Low sugar/ high fibre fruit: berries, grapefruit, honeydew melon

Healthy Fats

Research shows that monounsaturated and polyunsaturated fats may reduce high blood sugars. As fat is higher in overall energy than carbohydrate and protein, a little goes a long way. 

  • Oily fish
  • Avocado
  • Linseeds
  • Hempseeds
  • Flaxseeds
  • Nuts and Seeds


Lean/low fat protein sources with every meal have been shown to slow the absorption of glucose.

  • lean chicken/turkey
  • eggs
  • yogurt
  • cottage cheese, feta, mozzarella
  • nuts and seed
  • Legumes and pulses


Fibre slows the absorption of glucose thus reducing blood sugar spikes

  • wholegrains
  • lentils and pulses
  • fruits + veg

There you have it. A quick and easy guide to blood sugar balance!


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Incase you haven’t heard, we’ve launched our very own series of Podcasts.

Episode 1, is an introduction to the series, an opportunity to find out a bit more about Valesco and our plans for the future. You can listen to it here.

Episode 2, covers everything you need to know about returning to the gym. Click here to give it a listen.

Keep an eye out for Episode 3, Where’s your head at? Coming very, very soon!


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The new stash is coming and we can’t wait to see you all rock it!
We have ordered samples so you can confidently order the right size. As soon as they are in we will be having ‘open shop’ times when you can come in, try on if you wish, and place your order. To order you will need to complete the order form and pay – we will accept card or cash.
All garments will be available in all sizes and all profit from the limited edition #BLM t-shirts and vests will go to #projectzazi in Bristol who support youths and young adults from the BAME community tackling issues of inequality, discrimination, oppression, culture and identity. Read more here:
As soon as we have samples we’ll let you know!


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With more and more of us back in the gym and using a barbell and/or the rig for the first time in months, the chance of the dreaded DOMS (delayed onset muscle soreness) is HIGH!

Coach’s Stew and Jonno have sent in this really great article and this video to explain exactly whats happening when DOMs occur and how you can prevent them!


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9.30 crew original and owner of Tinkerbell Tent Hire, Kate, has this AMAZING glamping offer to share with you all.

I would like to offer Valesco Members 15% off Glamping at ‘Pop Up Paradise’ Campsite.  This is a 28 Pop Up Campsite overlooking the stunning views of Chew Valley Lake.  The campsite will combine beautiful organic food, holistic therapies and wellbeing, entertainment and kids activities for 28 days opening 4th Aug – 4th sept.  More details of the campsite and entertainment can be found here

There are also Retreat Days every Monday  offering a full day of holistic classes, lunch and an overnight stay in a Tinkerbell Tent.  This has already been discounted including your stay to £120, a full day of complete bliss with yoga, meditation, sugar free cake breaks and a Bell Tent.  Massage can also be booked in, and extra days either side of the retreat I can offer ‘Glamping’ with 15% discount to Valesco members only.
If there are groups/friends that would like to book I can make sure you are next to each other in the Bell Tents so you can enjoy your social bubble together.
Email: or call Kate 07494569808


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Coach Meg spent lockdown leaning Japanese, so wrote a haiku to share her feelings about the gym re-opening…

But now we are home
We felt a hole in our hearts
With no gym around

Here’s the google translate version… if anyone does speak Japanese and fancies helping Meg out please do let her know!
ジムなし 私たちは心に穴を感じました でも今は家にいます


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If your lockdown haircut went a bit wrong, your desperate to cover those roots or you’d love a good old pamper then we’ve got you!

We’ve partnered with Benjamin, who owns BME hair salon just down the road in the Paintworks and all members can now receive a 10% discount. Just let them know you’re a member when you book!


Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date


If you haven’t seen the Facebook event you might not know that we’ve postponed Scale It Up- Triple Threat until 1st November 2020. We cannot wait and we are very much hoping that it will be able to take place without any social distancing!

For those of you who’ve joined us recently, this is a competition for teams made up 3 same sex team members.! It is an entry level competition for beginners looking to get competition experience, have fun and maybe win some prizes along the way. If you’re new to CrossFit or competing then this is the comp for you!

The comp is comprised of 4 WOD’s with all teams doing all 4, and all team members participating in each of the workouts.

On the day we have a food vendor, clothing, supplement and snack vendors and the prize stash for the winning teams is worth over £250!

Our judges are friendy and supportive and we release the WODs the week before. A full brieing takes place on the morning of the competition so you can be sure of movement standards.

Entry is £105 per team. Spectators are welcomed at no charge. With the mezzanine you are sure to get a great view!

More info will be on facebook over the next few weeks but in te mean time, to enter this competition, or for more information, please email:

Who Wore It Best

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Ricardo or the barbell? Either way this co-ordination is everything!


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Valesco goes ONLINE!

Now, more than ever, is the time to move! So we are taking Valesco online to enable our current community and anyone wanting to join us to do just that. In a fun and inclusive environment, we bring you the very best of our training methodologies and community...ONLINE!