Happy Halloween Valesco – its your Spooktacular October Newsletter
Hey Team and welcome to Octobers Newsletter.
What a bumper of a month October was kicked off with our awesome Scale It Up Competition. Massive congratulations to all of those who took part, we had some incredible feedback on the event, atmosphere, Judges, DJ and home competitors so thank you to everyone involved. And it has been rounded off with the fantastic news that we have qualified for Strength in Depth 2021. This is a massive achievement to everyone involved and if you want to know more about SiD check out the article below from Coach Ellie and the podcast issued a few months ago! You all make us very proud.
Talking of Podcasts there is a new one this month based on joining Valesco so if you are at the newer end of your journey with us or have friends, family, partners, work colleagues who you would like to get started but don’t know the process its well worth a listen. You even get to find out Amy’s Room 101…it just is what it is!
Please get our Christmas Party in your diary – Saturday 11th December. We love seeing you guys inside and outside the gym and what could be better than socialising with like-minded people talking about Valesco experiences, for us its heaven!
This week we have started a new block of programming and it’s going to be an awesome 12 weeks so do make sure you try out every day if you can. Hopefully with the swap of days with the programming those of you restricted to the days you can attend might be trying out some new moves – fancy! But if motivation is struggling a little in these darker days and cold weather why not check out Coaches Corner for a bit of a pep talk from Coach Amy.
As always team thank you for making Valesco the awesome, buzzing, supportive and general wonderful place to be – we love you all for it.
Have a very Happy Halloween!
Gym Notices
SATURDAYS HAVE CHANGED
1) Gymnastics is moving to 08:30 so you get a little longer in bed on a Saturday morning
2) Saturday TeamWOD will be open to OFF PEAK members as of Saturday 30th!
3) Saturday TeamWOD’s will amalgamate and become 1 session at 09:30.
The gym will remain open until 12:00 so open gym is unaffected by these changes.
WE HATE TO USE THE ‘C’ WORD, BUT…
No not that one you lot…..Christmas. December and Christmas is just around the corner!
We will be taking payment and reservations for the Christmas party at the start of November so GET READY!
SATURDAY 11TH DECEMBER – TEAM WOD 9.30AM AND EVENING DO FROM 7PM!
MEZZ OPEN GYM:
There are now some ergs up to the Mezz so that anyone wanting to train without a barbell can do so upstairs.
DB, WB & KB can be taken onto the Mezz and used for training alongside the ergs, GHD and gymnastic equipment. They MUST be returned downstairs at the end of your session and they CANNOT be dropped under any circumstances. Mezz Open gym is already bookable on WODify – please utilise it if you have programmed sessions that can be done upstairs.
MEMBERS FACEBOOK GROUP:
ARE YOU ON OUR MEMBERS ONLY FACEBOOK GROUP? It’s an awesome little place to ask questions, find out information or just share funny memes or moments from the gym. If you aren’t a member but would like to be please follow this link and request access.
Members FaceBook Group
STRENGTH IN DEPTH 2021
WE DID IT! We are going to Strength In Depth – Origins 2021! The competition is a weekend long event and is on the 27th & 28th November and is held in Bath. It sees 70 teams of 12 athletes throwing down all weekend with weightlifting, running, swimming, gymnastics and so much more.
The final team has been announced and the full team contingent, including substitutes, is:
Joe Walker
James Iles
Steve Jones
Kyle Bennett
Jonny Crease
James Mooney
Lysander Gourbault
Stew Jeenes
Tristan Woolcock
Ellie Buck
Leila Johns
Kat Ogden
Laura Perry
Emma Clapp
Natasha Feher
Ella Rothwell
The team is in full swing training hard to be in the best shape they can be in for the competition – team training twice a week, Wednesday Metcon class (so if you see them joining you on a Wednesday, that’s why!), running, weightlifting and more! We hear from members who have supported us at SID before, that it is a great weekend of watching the sport you all love to do on the daily.
And we, as a team & gym, would love nothing more than to see lots of your faces in the crowd and you can grab your spectator tickets here
Classes that weekend will continue as usual on Saturday 27th. We will be closed on Sunday 28th so if you need your weekend fix of getting sweaty, get booked into Saturday TeamWOD that weekend!
EXBAND - Fully coached home workouts
HAVE YOU JOINED THE EXBAND GAINZ TRAIN YET?
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.
EXBAND.fitness to get signed up or https://www.instagram.com/exband.fitness/ to see what all the fuss is about – go on, give us a follow…….please!
Pup Corner
Leo’s words of wisdom and why we should love November!
As a dog that loves warm sunshine, napping in the shade and playing ball in the park with my humans.November which is pretty much the very beginning of winter can be a struggle. I hate getting out from under my blanket when it’s still dark outside.
However I have found a few reasons why you humans should be happy about it being November next week.
- It is totally appropriate to spend the weekend eating jacket potatoes, drinking hot chocolate and spending Hours watching old school movies. This will be greeted with approving nods instead of judgemental looks.
- Movember – The only time it’s acceptable to grow a moustache and have an excuse to look like a 70’s tv presenter.
- Blinding sunshine and blue skies albeit a little bit chilly.Those blue skies though !!
- Feeling like an olympian when you continue to go to the gym because all normal gym users have started to chicken out and stay indoors instead.
- Melting marshmallows into each and every one of your hot drinks.
- I know it’s early but Christmas markets !! All the twinkly lights.
- Total guilt free shopping because it’s for your friends and family. The January credit card bill of doom is still light years away.
- Piling on all the layers, coats, scarfs and gloves until you look like Joey in that episode of friends.
- Cosiness – Roasting fires, crispy leaves under foot, mugs of hot tea. Next level cosy.
- Lastly but not least… Be more like Leo…be more dog!
PODCAST
The latest one is out! It is aimed at our new members so if that’s you….. have a listen! And even if you aren’t it’s worth a listen just to hear Amy’s room 101!
And, upcoming podcasts include:
– Boost your immune system with Viki Nunn
– All things Calisthenics with Sami Bousri
– Mindset for sports with Connor Grant
– A Christmas ‘anti’ room 101
and more! Keep your ears open!
MEMBER SHOUT OUTS
Love really has been in the air this month for Valesco Coach Joe and member Harry French (not for each other though, just to be clear!)!! Massive congratulations to Coach Joe for proposing to his girlfriend Kate and Harry French to his partner Jenny. We are absolutely thrilled for you both and wanted to say a massive congratulations and good luck for the big day planning. Best dust off those wedding hats.
Shout out from Coach Steve – Scott Bebbington for being one of the most consistent members Valesco has ever seen. In at 5.30am every day to work on his lifting, doubles up on training for metcon mayhem and gymnastic sessions. He has set his sights on Comp Training and is doing everything he can to get there. From Coach Amy – Scott is also an absolute pleasure to have as a member, respectful, supportive and diligent. Well done Scott, you are an asset to Valesco that deserves recognising, thank you.
Shout out from Coach Stew – Dan Keast has taught himself butterfly pull ups by watching George N and counting the timing. This is pretty impressive stuff. Nice one Dan
COACHES CORNER
This months Coaches Corner is written by Coach Amy and it’s all about Motivation.
I wanted to write a little post about motivation, especially as we move into those shorter feeling days and the colder weather. Choosing to get out of bed earlier and in the dark or not going home after work but choosing you and to train instead can be harder as we head into the next few month.
For me motivation is like lust – all giddy, easy and fun at the start but what comes after lust (or in this case Motivation) has somewhat lost its shine?
Okay so what is the definition of Motivation?
Motivation is the process that initiates, guides, and maintains goal-oriented behaviours. It is what causes you to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge.
Motivation involves the biological, emotional, social, and cognitive forces that activate behaviour. In everyday usage, the term “motivation” is frequently used to describe why a person does something. It is the driving force behind human actions.
So that’s all very well and good, and the reason you have had driving you to make positive changes in the past. The common mistake we all make is that we think motivation will last but sadly it doesn’t. You won’t always feel like training, making healthy choices or stretching before bed. You will often want to coast a workout instead of pushing hard, choose the burger instead of the salmon and watch one more episode on Netflix instead of getting an early night…..and yes occasionally these things are okay but without motivation occasionally becomes often.
So after the shine of motivation has left us what are we left with?
For me this is discipline and habit. Those who succeed in their goals know that discipline and habit are much stronger than motivation. Creating strong habits and sticking to them whether you want to or not, in that moment, is what helps those who succeed in hitting their goals or defined those who did not.
Think about training or first joining Valesco. It was motivation that got you through that big roller shutter door and now its habit and discipline that make you keep coming back session after session.
Lust turns into Love. Motivation turns into Habit and Discipline.
Creamy Pumpkin and Lentil Soup
Creamy Pumpkin and Lentil Soup
Would it be an end of October newsletter without a Halloween style recipe? We thought not! Also sick of buying pumpkins to crave but no inspiration of what do to with the flesh? Well how about the winter warmer and with a prep and cook time in under 45 minutes it really could be the answer to your Halloween prayers.
Until Next Time, Big Love Team Valesco xxx
Save The Date
Strength in Depth Final – 27th & 28th November
2021 Valesco Christmas Party – 11th December
Who Wore It Best
Check out this month ‘Who Wore It Best’ from Coach James and our newest Coach Steve! Looks like comp training might have been a sweaty one lads but don’t worry you styled it out as always.
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!