Things we love to see and hear about in the gym from our coaches…

Shout out from Coach James – V3 member Dani Rossade – ‘She’s such a great energy for everyone in class. She has a constant smile on her face, shows up confident, hard working and wanting to learn and I love seeing how encouraging she is of new members. Cheering their bog lifts, celebrating as they get back from a run or crouched down next to them encouraging them through their last few press-ups. Exactly what we’re all about and it creates such a warm environment for everyone. Big Dani fan (hand up emoji).

Shout out from Coach Amy – V3 member Mike Scott – ‘Has been with is from the start and is a really great energy to have in classes. Super coachable, always works hard and makes an effort to stay after class to engage with other members. Even did Wittman on his own on BH! What a hero!’.

Shout out from Coach Jade to V1 member Yoann Nauel- ‘Yoann consistently shows up and gives 100%, often encouraging (dragging along?) others to keep up with him in the Friday Team WODs. A great team mate and a super coachable athlete who never shies away from a challenge’.

Shout out from Coach Thea to V3 member Lucy Parker- ‘who is one of the most consistent members at Valesco who turns up, works hard and gets it done’.

Shout out from Coach Drew to V3 member Dan Grant – ‘Dan is consistent and progressing brilliantly too. Has a super can-do attitude and gets on with it with a smile on his face’.

Shout out from Coach Thea to V3 member Lewis Cook – ‘who deserves a shout out for a great attitude, definitely a great part of the team and shares the Valesco Values.

Shout out from Coach Hamish to V2 member James Breeze – ‘A stalwart of the Werbs community, James’ attitude and dedication to training is only bettered by his immaculate hair. Thanks for always bringing the vibes and good luck in your upcoming Hyrox!’.

Shout out from Coach Simonea to V2 member Izzy Williams – ‘Big shoutout to Izz for achieving her first strict pull-up! Shes been putting in the work over the past few months and its definitely paying off. Keep up the great work, Izz – you’re crushing it!’.

Shout out from Coach Will to V1 member Lewis Hatful – ‘Though recently shouted out he deserves another for making huge strides in his lifting technique, focussing specifically on not being on his toes so much which is really translating to much better jerks! Excited to see where this guy’s lifting goes!’.

Shout out from Coach Ellie to V1 member Helen Hawthorne – ‘Shout out for taking the brave step to come back after some time away from the gym. Returning after a long period of time can feel even scarier than starting for the first time. It is really lovely to see you back in classes and seeing your confidence coming back! Stick with it Helen, pretty soon it will feel like you never left!’.

All the coaches wanted to give a massive shout out and congratulations to the newest baby of the Valesco family – Zachary Grayson Dempster – welcome to the world little man! Congratulations Shelby & Simon! We can’t wait to meet him!

SCALE IT UP – STRENGTH IN NUMBERS 

Sunday October 13th we see the very FIRST Scale It Up held at Valesco Brislington! And we have 2 categories this year – Beginner AND Intermediate! 

This competition is for mixed teams of 4 – MMFF – which are  fully inclusive! M = MINT (male, intersex, trans & non-binary) and  F = FINT (Female, Intersex, trans and non-binary).

And if you want to take part but don’t have a team send us an email and we’ll help you find one.

VALESCO SUMMER OF LOVE – 20 days to go!

There are just 20 days left of the Valesco Summer of Love campaign and the chance to win yourself an Ipad, 3 months Diamond membership and £100 sports vouchers to spend on new kit!  All you have to do is share the ‘Summer of love’ posts or Bring a friend along for a taster session and you get entries into the prize draw!  So what are you waiting for….?!

MUDDY SHOES

We love that you’re all so active and spend lots of time outside moving as well as coming to the gym BUT please can you have shoes for outdoor activities and ones you wear to the gym OR make sure the ones you wear for both are clean before you come to classes.  We do our best to keep the gym floors clean and nice to do burpees on but muddy shoes make this job super hard and time consuming.  

V1.1 RELOCATION AND RENOVATION

Over the last few weeks, we and a team of people have been working hard to get the new V1 ready! By the end of this week the new unit will be ready for us to move all of the kit so we are ready to go as of Monday 16th 0530!

WE WOULD LOVE YOUR HELP with the big move so if you can spare any time on Saturday 14th (PM) or Sunday 15th anytime, please let us know.  Thanks so much in advance!

WHATSAPP GROUPS.

We have now set up whatsapp group for the other 2 sites. St Werbs has had its own for a while (set up by Christa) and as its such a success we thought we would set them up for the other two sites. These are member run and welcome for anyone to join, so if you want to get involved in the community more, have a question you think members might know the answer too or want to see if anyone is about for a drink or a walk why not join the one for your training location home. There are posters at each site, which have the QR code to join. We would love as many of you as possible to join your home gym location one as it’s a great way for us to get information out quickly and really help our community flourish!

This month’s Coaches Corner is written by Coach Simone, and its all about how to stay in tip top condition as the seasons change and those pesky germs start flying around…

Hey Team!

We’re getting close to autumn now, and you know what that means—cooler weather, shorter days, and unfortunately, the start of the germy season. 

I know a lot of you might start to feel a little run down as the seasons change, so I want to give you some tips to keep your immune system strong and avoid getting sick. We want to keep training hard and not be stuck at home with a cold! 

*Vitamins and Supplements* 

First off, let’s talk about vitamins. A big one right now is Vitamin D. During summer, we get a lot of it from the sun (not so much in England but ya know) but as the days get shorter, it’s harder to get enough. Vitamin D is super important for your immune system, so maybe look into taking a supplement. Even just a small amount can make a big difference. Another one is Vitamin C. You’ve probably heard this a lot, but it’s because it works. It helps boost your immune system and keep your body ready to fight off any bugs. You can find it in foods like or you can just grab a supplement. Zinc is another great one to add, especially if you start feeling a cold coming on. And don’t forget Creatine! I know some people think it’s only for gaining muscle or getting stronger, but it’s actually great for overall health, too. It helps with energy production and muscle recovery, and it can even give your immune system a boost by helping your cells work better. Of course, if you just want to take creatine for the big gains that’s totally fine too! Either way, it’s one of the most researched supplements out there, so if you’re not already taking it, now’s a good time to start. Just 3-5 grams a day is enough to keep your muscles topped up. 

*Nutrition Tips* 

Now, with the seasons changing, it’s a good time to look at your nutrition. Eating the right foods is key to keeping your immune system strong and your energy levels high for training. Make sure you’re getting a good balance of protein, healthy fats, and carbs. For protein, things like chicken, fish, eggs, and plant-based options like beans or tofu will help with muscle repair and recovery. Especially in colder months, you want to focus on warming, hearty meals that keep your energy up—soups, stews, and roasted veggies are great options. Also, add more immune-boosting foods like ginger and turmeric into your meals. They’re known for their anti-inflammatory and antioxidant properties, which can help keep your immune system in check. Don’t forget about your healthy fats, avocados, nuts, seeds, and olive oil are great for keeping your energy levels steady and supporting overall health. 

*Stay Hydrated*

 This one’s easy but we all forget it—stay hydrated. Even as it gets colder, your body still needs water to function well. It helps flush out toxins and keeps your immune system strong. So, don’t skip that water bottle just because the heat is gone. 

*Training Adjustments* 

Now, about your training. Don’t stop training just because you feel a little off. Actually, keeping activehelps to boost your immunity. But you also don’t want to overdo it. Listen to your body—if you’re feeling tired or like you’re fighting something off, maybe take it down a notch. Go lighter, reduce the intensity, or just come in for some mobility work and stretching. That way, you’re staying active without stressing your system too much. On the other hand, if you’re feeling great, keep pushing! There’s no reason the colder months should slow you down. Just make sure you’re warming up properly. Muscles get tighter in the cold, so you need to make sure you’re really warmed up before going heavy. Oh, and let’s not forget, the best way to boost your immune system for the cold weather is to always do tabatas, finishers, and fitness challenges after my classes! 

*Sleep and Rest* 

This one is huge—get enough sleep. When we’re tired, our immune system takes a hit, and we’re way more likely to get sick. Try to get your 7-8 hours a night and really let your body recover from the training and stress of the day. Also, don’t forget to rest properly after every class, to let your body recover fully! 

*Layer up* 

One more thing—don’t forget to dress for the weather! When you come in for training, make sure you’ve got some layers on. You can always take them off as you warm up, but starting your workout cold is asking for trouble. Keep a hoodie and some longer trousers in your gym bag just in case. Also, don’t forget to bring a towel with yourself, especially if you plan to stay a bit after the workout! Be careful to not catch a cold after sweating. Changing into dry clothes right after is always a good idea. 

Stay strong, look after yourselves, and I’ll see you in the gym!

Coach Simone x

This month it has to go to 1 of our teams that took part in Tribal clash on a beach in Devon! Not 1, 2, 3, 5 or 5 but 6 of them is their team kit designed by the super talented Coach and designer extraordinaire Maddie Griffin! 

Have you turned up looking the same as another Valesco member? Then we want to see. Send your snaps to hi@valesco.fitness to be in the next newsletter. We love seeing them!

Valesco 9th Birthday  & THE BIG V1 MOVE– Saturday 14th September

Scale it Up Safety in Numbers – Sunday 13th October 

Valesco’s Christmas Party – TICKETS NOW ON SALE – Friday 6th December