Feel the Burn, Feel the Love – Valesco February edit
VFC
Hey and welcome...
Hey Team,
Welcome to the second VFC newsletter of 2025 which lands at the end of test week and what feels like the start of spring and we are beyond excited for the month of March and hopefully the continuation of this wonderful sunshine.
Talking of enjoying this slightly warmer and sunny weather, who is coming to join us on the second social of the year on Sunday 9th March, the annual Valesco Dog walk with a pub stop at the end?
We are meeting at The Rising Sun in Pensford at 11.30am and the route will take about 2 hours with a pint at the end in, hopefully, in the beer garden of The Rising Sun.
If you need a lift from one of the gyms please add this to the whatsapp group of the gym and lift share where you can. Parking in Pensford is tight so please get there in plenty of time to park and be ready to set off at 11.30am.
February saw the start of the Open and what a way to kick off the three weeks with almost 90 people signed up to give it a bash and enter into some fun cross site competition. The atmosphere was absolutely buzzing at V3 on Friday night and excited to be hosting the next two weeks here with the final Friday being a big event with a live DJ who is a V2 member and a food truck.
Friends, family, partners are all welcome to come and watch on any of the Friday evenings of the Open but let’s get as many people down to V3 on the final Friday 14th March and show what the Valesco Community is all about.
Again if you need a lift from any of the other sites please use the member whatsapp groups as i’m sure there will always be members able to drive and willing to offer lifts.
If the Open has wet your appetite for a bit of Competition please look out for the release this month of the first Scale It Up of the year Triple Threat. This 3 person competition will be hosted on Saturday 14th June and will have both beginners and intermediate categories and is a great way to have a fun day out in a Valesco environment. The competition is open to Valesco members and any other gyms so make sure you spread the word and let’s get as many teams in as possible and make a super fun day of it.
March saw the first of our Bring a Friend for £15 and make it £30 and we will be hosting these on the first Saturday of every month for the rest of the year. The deal? Your friend comes along to a Saturday Team WOD with you and pays £15. If they join on a membership with us they get that £15 off their first month’s membership with us AND you get £15 credit added to your WODboard account to be taken off your next payment. You can bring an unlimited number of friends so you really could be earning a big discount off your membership, just for working out with a friend and introducing them to Valesco. The next day will be Saturday 5th April so get it in your friends, families and partners diaries and bring them along for some Team WOD fun.
Please check out the dates for your diaries section of this month’s newsletter and get those important dates in your diaries as we have so much planned for this year. 2025 is going to be an absolute cracking year and we would hate for any of you to miss out on the awesome events coming up.
As we have now come to the end of this current block of programming and move into a well deserved deload week, there is a new block just around the corner and there is more information about that below from Coach Ellie so make sure you check it out.
We hope you have enjoyed test week at the end of 8 weeks of hard work and looking forward to lots more fun, inside and outside the gym, now that the warmer weather and longer days are well and truly on the way.
Big Valesco Love,
Amy Ellie and Leila xx
MEMBER SHOUT OUTS
VFC
Coach Hamish – Ross Leslie at V2. It’s hard to think of anyone that has been more dedicated to improving their fitness than Ross. Quietly training hard, working on skills and doing extra mobility sessions after classes. Way to go mate! it’s been great to see all your improvements.
Coach Tash – My shout out is to James Giddings (V3). He gives 110% to every session and has worked really hard to improve his technique with his lifting and strength elements. He is consistently putting in the work, which is starting
Coach Johnny – Emily Fitzgerald V2. Emily has been really consistent with her training and puts in her best effort in each session. Always open to coaching tips and improving her mechanics and movement standards. I love the energy she brings to her class too.
Coach Maddie – Joanne Lennon for me (V3) , Jo has really pushed herself over this block especially for push press on Tuesday mornings! All the hard work is paying off and those strength gains are coming in strong 💪💪
Coach Amy – Lee Wilson-Hayes (V1). Lee has shown such commitment to her training especially in this block and has reaped the benefits in test week and absolutely smashed it. Lee is a regular part of the 6am crew and makes an effort to speak to everyone and get involved in the Valesco committee at every opportunity. Absolute pleasure to have in all 6am sessions.
Coach Dec – Greta Baum at V2 – Greta brings a quiet determination to every class she comes to and has been making huge progress in Weightlifting classes. Greta is super coach able and approaches class with a great attitude 🙌🙌
Coach James – Daisy Ajderian. I really enjoy having Daisy in a class. She’s been really consistent for a long time and you can clearly see the results of that in her strength! We regularly cross paths on a Friday and her deadlift just continues to increase, block on block. She takes advice and coaching onboard, always shows up with a smile and some infectious energy and always creates a space where those around her have a great time!
Coach Claudia – I want to shout out Nic Norton, V2. He’s been putting regular effort into the Monday sessions and it shows! So much growth, in strength and confidence. Keep up the great work!
Coach Simone – Huge shoutout to this week’s weightlifting gang: Hannah, Alex, Ross, Kat, Jack, Hollie, Zoe, Scott, Georgia and Charlotte! Your hard work and commitment to weightlifting have really paid off – you all absolutely crushed test week, not just with the numbers but with your technique too! It’s awesome seeing how much you’ve all progressed. Plus, you’re all always up for a laugh and make every class that much more fun. It’s a pleasure to coach you all, and I’m so stoked to have you in the class! Keep it up!
Coach Leila – Mel Jonik from v3 who has been a member for a couple of months and is now a super fan of erg wod. One of my Wednesday regulars. Always smiling and up for a challenge. Rowing and overall strength and fitness has improved so much since starting. Well done lovely!
Coach Dan – Michael Ogbeta – V1, Michael is pretty new to Valesco but joins each class super eager to learn and asks great questions. Love seeing the quick development he’s making and how coach able he is. Keep it up Michael!
Also the whole VFC Family wants to send their best wishes to Maria McMenemy, amazing strong woman and now strong mum! All the best and love to you and your family!
Gym Notices
VFCHelp Us Keep the Gyms Clean & Fresh! ✨
Our gyms are big, old spaces, and keeping them clean is a daily mission! 🚀 Please help us by treating them as indoor spaces and keeping them tip-top for everyone to train in. 💪
👟 Muddy Shoes
Please do not wear trainers that have been through:
❌ A muddy trail run
❌ A hike with the dog
❌ A jump in puddles
If you walk in, please bring a clean pair to change into. If you forget and your shoes are dirty, do your best to clean them before class and tidy up any muddy marks after.
🚲 Bikes
No bikes inside, please! Their muddy wheels leave marks on the floor. If you forget your lock, ask a fellow cyclist to share—we’re all in this together!
🐶 Dogs
We love dogs! Well-behaved pooches are always welcome, and our members and coaches are happy to give them a fuss! But… no one wants to do burpees in dog hair.
If you bring your furry friend:
✔️ Bring a mat for them to sit on
✔️ Ask for a hoover to clean up after
💦 Sweat
With the warmer weather (finally! ☀️), we’ll all be sweating a bit more. Please wipe down your equipment and mop up any sweat.
🟢 Green cloths & spray are around the gym – spray the cloth, not the equipment.
🧽 Mops & water are always at the front—ask a coach if you need anything!
We do our absolute best to keep the gyms clean, but we need your help to keep them a fresh, welcoming space for everyone. Thank you! 🙌
We are hosting a HYROX Simulation Day on March 22nd, and it’s open to everyone.
What to expect? Test the full race format, in pairs or individually.
You will get insights and feedback on the best way to approach the race based on your strengths and challenges.
Members you can sign-up NOW, if you have any friend that is not a member have them emailing us at bris@valesco.fitness.
What's coming up in classes
VFC
The New Block is Almost Here! Are You Ready?
We know you’re itching to see what’s coming next, and trust us—this block is designed to push you, challenge you, and keep you coming back for more!
Our program is built around three core principles:
✅ Progress – Strength, fitness, and skills all move forward with purpose. Each phase is structured to ensure you improve across the board!
✅ Variety with Intention – We’re not about random workouts. Every session is programmed with a method behind the madness, so while it might feel unpredictable, it’s all part of the plan to keep you engaged and improving.
✅ Fun! – This is your hour to unplug, reset, and let loose. Training should be something you look forward to—your daily dose of stress relief and accomplishment.
Kicking Off March 17th – Here’s What to Expect:
10 Training Weeks → 1 Test Week → 1 Deload Week
A & B Weeks
The movement focus stays the same, but the intensity changes:
Week A = Low volume, heavy reps
Week B = Lighter weight, higher volume, with a little “interference” thrown in
🏋️♂️ Daily Strength & Skill Focus
Monday: Pressing Strength (Push those limits!)
Tuesday: Back Squats (Because strong legs = strong everything)
Wednesday: Metcon Mayhem is BACK! Expect a mix of conditioning challenges to keep your heart rate high.
Thursday: Skill Day! On a 3-week rotation, we’ll tackle: Bar Muscle-Ups, Overhead Squats, Handstand Push-Ups (If you think “I can’t do that” or “I don’t like that,” then that’s exactly why you should show up! Progress starts with persistence!).
Friday: Deadlifts (Because picking up heavy things never goes out of style)
🏋️♀️ Weightlifting Focus
Wednesday: Snatch
Thursday: Power Clean
🤸♂️ Gymnastics Focus
Tuesday: Kipping/Butterfly Pull-Ups
Saturday: Toes-To-Bar
This block is all about gains, grit, and growth—are you in?
Let’s get after it. See you on the gym floor!
Coaches Corner
VFC
I can feel the seasons change day-by-day. As a summer lover, with the looooooooong winter closing behind us, I say bring on the lighter days, warmer climate and the boost in mood and motivation. We will expect the warmth to bring with it freedom of movement easing off the icy cold aches and pains from the winter chills.
Naturally, as a coach and your yoga teacher, I would like to utilise this platform bestowed upon me by the Valesco Gods to highlight the benefits and just-desserts of one of the ‘foundations of functional fitness’, mobility-work (beyond just touching your toes and pre/post class stretching) and how it can change your life (bold claim, but true) and beyond.
We love the intensity, the burn, the challenge and the proof of effort left behind in sweat, and one special ingredient in this is the commitment to movement quality—it’s what sets the foundation for everything else you do. It is well known in the health/fitness sphere that having strong mobile joints not only help you move well, but also contribute to injury prevention/treatment, faster recovery, improves balance and mood.
“With enough butter anything is good” (Childs, J. 1996-99), and with my 2 ingredient recipe for a buttery biscuit base, you’re all set for no “soggy bottom” (Berry, M. 2009-16) and a solid strong foundation.
Start small and build, like with any good recipe, how well you move > how much you move.
All the movements are there in what we teach, from movement standards to the warm-up/cool-down. How you move and the shapes you make will differ from one another and we are all different. Rushing the process can lead to wobbly foundations, so take your time. Performing intentional movement before layering on the complexity/intensity pays dividends in sustainable progress.
Consistency is Key
Once you’ve built the foundation, consistency is what keeps the biscuit base buttery and smooth. Mobility requires regular practice to truly see the benefits, just like any skill. Your body needs time to adapt and improve its flexibility and strength over time. Outside of classes, it might be worth setting a routine for mobility work (whether it’s yoga, mobility app or similar) and it’ll help you get more out of your training.
Now not knowing where to start is a common ground many of us have, luckily you have us and we have you!
Much Love
Coach Drew
DATES for your DIARY
VFC
Recipe Of The Month
VFC
Recipe of the month – Blueberry Yogurt Pot Cheesecake!
Ok this was one that a lot of you asked to Coach Claudia once she posted it on her Instagram stories, so here’s the quick, delicious, nutrient packed recipe.
You only going to need:
– Greek Yogurt, Quark or Dairy Free yogurt of your choice
– One chocolate chip cookie to crumble for the base
– A handful of blueberries
– 2 Tea spoons of bluberry jam
Get a container that will allow for around 250 ml of content, assemble this way: crumble the cookie at the bottom, spread around 150gr of yogurt of choice, lay the jam on top of the yogurt and garnish with the blueberries. If you’re feeling like you want an extra treat add some dark chocolate chips and there you have it! The perfect post wod snack, or just for a moment when you want to treat yourself.
Enjoy!
xx
Pup corner
VFC
🐾 Leo’s Pup Corner – Spring is Here! 🌞**
Hey, hooomans! It’s me, Leo—the sleepiest, coziest, and, according to some, the weirdest Vizsla around.
And you know what? I LOVE spring.
The sun is starting to stick around a little longer, the grass is getting extra good for rolling in, and best of all… the annual **Valesco Dog Walk** is BACK!
🐶 Are you coming? Because I sure am!
This Sunday, March 9th, we’re all meeting at *The Rising Sun in Pensford* for a 6km countryside adventure with my favorite kind of people—dog people.
There will be mud to sniff, tails to wag, and of course, post-walk pub hangs (I hear the hooomans love that part).
📍 Meet at 11:30 AM
🚗 Leave time for parking —sometimes you have to park a little walk away, but hey, more warm-up sniffing time!
🍻 Walk first, pub after—sounds like a perfect day to me.
Everyone’s welcome! *Members, their dogs, their friends, their kids, their friends’ dogs, their family, their family’s dogs… you get the idea.*
If you love fresh air, good company, and happy pups, you belong here.
So leash up, grab some treats (for me, preferably), and I’ll see you on Sunday!
Leo 🐾
We love to receive these photos of you accidentally matching at the gym!
Here we have Emily and Connor at V1, ready for the Bath Half! Anyone going this year?
If you catch your friends matching, we’d love to see it, send us an email at hi@valesco.fitness