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Guess who’s back?!

And we are back and what a month of being back open it’s been! It’s been amazing to see so many of you so far and that big ole box come back to life with you all in it. If this month is anything to go by we CANNOT wait for the rest of the year!
We really hope you enjoyed the first month of being back open and the surprises in the first week. Massive well done to Georgie McDonald who won the massive prize draw. Well done for jumping straight back in and getting stuck into training with us on day 1 of reopening (and sticking with zoom classes throughout lockdown) – a thoroughly well deserved win!
We also want to take this opportunity to welcome so many new members since we have re-opened! It’s fantastic to have every single one of you as part of the Valesco family and we really hope you are settling in well, if there is anything we can help with at all please let us know.
As one door opens another closes and due to lack of interest ZOOM is no more. We have loved seeing you all online during lockdown, it been a crazy 12 month but we hope for at least now (maybe forever) that ZOOM is a thing of the past and we get to see you all in person, the way we prefer it. Thank you for your silliness, fun, commitment and support online, we would have gone insane without it and you all.
Lots of new stuff happening inside and outside the gym so grab a cuppa and settle in for another bumper newsletter.
Big Team Valesco love and summer vibes xx

BRAND NEW Members Only Area on the Website

Members Area Website Screen Shot


To get access, go to the website (link included below for your ease), select Members area on the drop down menu and then select ‘Lost your password’.  Using your email address THAT IS IN WODIFY you can reset a password and gain instant access!

The members area is full of information on:

  • Nutrition – from the very basics to the in-depth science, as well as how to practically apply good nutrition protocols.
  • How to stay active when you can’t get to the gym (including a library of over 80 HomeWOD videos)
  • How to look after yourself – training is a big part of self care but it doesn’t stop there!
  • Getting started, so if you are new to us check out all the useful information that will help you feel right at home.
  • Friends of Valesco! So any of you lovely lot can advertise your business to members, let them know what you do and we can all support local, small business in the way you have all supported us! NEW THIS MONTH IS ROKUS & HEALING HANDS MASSAGE! Check it out!!

The members area is for you so if there is ANYTHING you want to see in there please let us know. The members area  is a library for anything and everything that is beneficial to you so help us keep adding to it by asking us for any information not currently available. Please let us know what you think and what you want to see more of!



We have lots of exciting podcasts coming up and we definitely plan on streaming more of them live! If there are any topics you want us to cover please don’t hesitate to let us know! This is YOUR podcast!

Here is the link for all of you who missed the live stream of the ‘Returning to the gym’ podcast – if you are nervous about coming back, excited but don’t know where to start or you just want to hear about all the updates and programming you can expect when you come in next…HAVE A LISTEN!

Click here to listen


EXBAND coached (1)
These are 15 minutes fully coached pre recorded sessions that you can do anywhere at any time so what’s not to love? You even get to see some familiar Valesco faces!!
If you are looking to build endurance in your muscle, prevent injury or generally just look and feel better THIS IS FOR YOU and with only 15 minutes of your day? You’re getting a huge bag for your buck.
With a two week FREE trial and only £7.99 per month after that it’s a bit of a steal. to get signed up.


Harley and Fin on Hols
After a long lockdown of our hoomans being home all day, getting on our nerves we thought we deserved a holiday…and of course the annoying hoomans came too.
So we (they) packed our bags and headed down to Cornwall for a few days of R&R (whatever that means but the hoomans seem to say they need a lot of it).
We got to go to our favourite place, the beach, everyday and went on some pretty long walks, ate doggy ice cream and stole a few chips! We were exhausted by the times the hoomans let us sleep, sometimes in bed with them, shhh though as we aren’t allowed at home!
Anyway we know this has been a strange 12 months but we hope you manage to get a holiday or at least enjoy some long restful BH weekends with your family and friends, furry or otherwise.
Love, Licks and sandy paws H&F xx


mood food 3

Nutrition and Stress

This month, the Mental Health Foundation will be hosting Mental Health Awareness Week between 10-16th May to increase public awareness about both the causes and cures for our modern stress epidemic. Viki Nunn, Nutritional Therapist and coach, digs deeper into the role of nutrition and stress. 


What has nutrition got to do with stress? 

Stress is inbuilt into our system to enable us to run from danger. If we consider how we would have lived thousands of years ago, there was as reason for this. 

Back when we humankind was more Caveman than businessman, danger was in the form of a predator e.g. tiger, lion. At a biological level this danger would stimulate our Sympathetic Nervous System (SNS) and the release of our stress hormones: cortisol and adrenaline. These are designed to shut off the systems that aren’t a priority: food, reproduction etc. whilst optimising those that enable us to RUN!

These days, whist our nervous system still functions in the same way, our danger looks a little bit different. Your stressors could be a particular meeting, a heavy workload, running around non-stop after family or the ongoing feeling of unease as we come out of Lockdown. Chronic stress can lead to our levels of stress hormones being released too much and all too often. This plays havoc with our internal balance, mental wellbeing and overall health.




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Two new classes have been added to the timetable on Monday and Fridays at 8am. We appreciate that Monday and Friday are the busiest mornings of the week and demand for these classes is high so we have added an 8am class that is also included in the off Peak membership.

If these classes turn out to be a success we will look at other days they may also be of benefit but also if they are not popular they may be removed.



We love you guys, there is no doubt about that, however could we ask that for anything gym related you contact us on the below channels, rather than our personal phones or SM accounts please? The gym inboxes, phones and SM channels are monitored at all times and it means whoever is responsible (especially at weekends) can come straight back to you and we can have complete visibility of everything that is Valesco?

To help here are the links below and thank you for your support and understanding

Email the main inbox – or 07912 296079 or for Intro’s, tasters or new starters – or 07894 707924

Ask a question in the Members FaceBook Group (please request access if you aren’t already on here)

Message us through FB here or insta here


THE BIRTHDAY PARTY OF THE YEAR! Get it in your diary!

Saturday September 18th we celebrate our 6th Birthday and since we couldn’t really celebrate our 5th we want to do something extra special to celebrate this year! Think ‘mini festival’ with music, food, a bar and the option to camp (in relative luxury) should you want to come and party and not worry about the drive home! WAY more details to follow but SAVE THE DATE! ‘We are going to party like it’s 1999’ (and we’re all 21 again)!


Stew at Valesco

‘Write about whatever you want, but keep it relevant.’ This was the brief. It sounds pretty easy, right? Wrong! I’ve been thinking about what to write over the last few weeks. Here are a few things that didn’t make the cut. 1) My first week back 2) Sore thumbs & tight fingers 3) How to get your fitness back after a Pandemic 4) Dogs.

After careful thought and consideration I decided to write about what I have learned this past year.


Make the most out of what you have available to you; any type of movement is beneficial! Just because we (most of us, anyway) haven’t been lifting heavy weights and hanging off rigs for a while, doesn’t mean our efforts have been a waste of time. Personally, I’ve enjoyed being able to focus on things that normally take a back seat when the gym is open: running, cycling and swimming. And I plan to keep these up.


Lockdown 3 was a busy one for me (can you believe). I was putting long hours into my full-time job, coaching three Zoom classes per week, buying a house and selling a flat. Plus I had other things going on in my personal & family life. Some weeks I just couldn’t make time to train, or, to be honest, it was the last thing I wanted to do. I felt pretty low for a bit, but my take-away from this now is that shit happens. Life can get busy and stressful, and sometimes you just have to push through to get to the good part. Needless to say, all of my stresses had worked themselves out by mid-April, and I am absolutely loving life at the moment. The weather is getting warmer (sometimes), England has reopened and it is great to be back at Valesco.


The last year has had it’s highs and lows for all of us. The stop start nature of lockdown has given us some challenges. Not least progress in our training and fitness. In between lockdowns, I’ve felt pretty fit at times, but without the luxury of a garage or home gym. Things have taken a hit. One of my aims for this year was to compete in the crossfit open. I’ve been at Valesco about 3 ½ years now, but only ever done the open when I first started. I’ve missed one through injury, one through rehabbing an injury and the other one I was training for SiD. However, as was the plan, I did it anyway. I did it with a few friends, in a garage gym, with some questionable equipment. Was I at peak fitness? No. Did I have any expectations on my performance? No. Did I enjoy it? Yes I bloody did! It was fun, it was challenging and I look forward to the next one.

In summary….Train often, however you can. Don’t take life too seriously, but above all. Enjoy it!


Back at Valesco

It is a wonderful place

How much do you ache


Coach Stew x


Epic Summer Salad

Who said salad is boring?? Not with this epic summer salad making the recipe of the month!! It looks and tastes stunning and will be a real winner at the BH BBQ’s and make a bit extra and healthy leftovers for weekday lunches….all round winner!!


Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date
The Riot workout submission deadline – 31st May
Scale It Up Triple Threat – 25th July (date moved back one month)
The Birthday Party of the Year – 18th September
Scale It Up Safety in Numbers – 3rd October
2021 Valesco Christmas Party – 11th December

Who Wore It Best

Check out this super cute twinning of Coach James and Laura all ready for a comp training session – matchy matchy guys. Is it us or do they look like their first day of school?
Have you turned up looking the same as another Valesco member? Then we want to see. Send your snaps to to be in the next newsletter. We love seeing them!


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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!