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Welcome to issue number 12 of the lockdown special!

This week has been tragic and there’s no 2 ways of saying it, its hard not to feel like the world is a horrible place to be with all that is going on. Like so many, every time we see the news our hearts break. We aren’t going to lie, we’ ve struggled to know what to write or what to say but we want to let you know we are here for you and we love you all. And even in times of sadness, anger, horror and tragedy there is still a great deal to be thankful for and smile about.

This week, we’ve found some light with a great quiz from Jonno (and a controversial win!), so, so many specialist classes and lots of Zoom WOD laughs with you all.

In this edition of the newsletter we have not one, but 2 of Charlies infamous recipes, the low down on protein and some ideas to help you stay connected without the quiz.  If you’d like to contribute to the Newsletter…whether it be an article, something you’vie found useful or just want to let us know what you’vie been up to please do get in touch!


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”Some are posting on social media
Some are protesting in the streets
Some are donating silently
Some are educating themselves
Some are having tough conversations with friends and family
A revolution has many lanes – be kind to yourself and to others who are travelling in the same direction’
Just keep your foot on the gas”
-Viola Davis
The death of George Floyd has moved the world into action.  As well it should have.  The story of George Floyd is one that is steeped in a history of systemic racism and shrouded in pain and suffering.  But it is not one that is uncommon.  It has been a difficult and uncomfortable story to see unfolding but watch it we must. See the reality we must. These things have been happening for a long time and are STILL happening. And it has to end, NOW.
When we opened our doors in 2015 our goal was to provide a safe space for absolutely anyone and we are proud of our open, diverse and accepting community.  But we still have so much to learn – we can be better and do more.  As white women who won the geographical lottery we are privileged in ways we don’t understand.  We have a responsibility to begin to understand and unpick the systematic racism we are a part of.  That learning and understanding will never end but as an organisation we want to be part of the change.
”Speaking out against white supremacy and race-based violence does not make you anti-white, anti-police, right or left.
Pro black life.
Pro accountability.
And pro racial equality.
Caring about the life of another isn’t political, it’s human”.
– Shannon Griffin @literally_cultured
And saying we care isn’t enough.  To be a part of the solution we need to take action.
If you aren’t sure what action to take it is OK to ask.
What books can I read?
What podcasts can I listen to?
Which action groups and charities can I support?
What can I watch that will educate me?
There is so much out there it is a little overwhelming and being honest, we’re at the start of this journey too.  Being anti-racist is a journey that will never be complete but its like anything, one step at a time and you learn to walk and eventually you can run.  But you have to take that first step….
We want to help anyone who wants to educate themselves so we are offering anyone who emails us at a book of their choice, on the topic of racial equality and being anti-racist, and we will send it to you for you to read and pass on to someone else. Be a part of the change with us.
Most people in our community may not be able to understand but we can all do something about the inequality and racism many face EVERY SINGLE DAY. The riots that are happening; the protests; the online sharing of a united voice & standing against racism; the lobbying and the story telling; they are all just the start of a movement and one that must be given the energy to gain the momentum needed to make permanent change.
Julia (The Happy Dancer) has pulled together a list of resources created by Black people to give you some ideas of things you can read, listen to and watch to take the next steps on your journey, wherever you may be on it.  If anyone wants to provide some support locally Julia is attempting a fund for books to help educate school age children and teenagers in the South West and South Wales. – please contact us and we will pass on her details.
”Justice will not be served until those who are unaffected are as outraged as those who are”
– Benjamin Franklin
And we stand with all those who are affected.
With love and respect,
Ellie, Amy & Leila


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It is pretty common knowledge that we need protein especially when we are training regularly to support muscle growth and repair.

Protein is an essential macronutrient made up of large complex molecules formed from thousands of smaller units known as amino acids. There are actually only 20 amino acids however these can be muddled up, a bit like a fruit machine, to form many different combinations.

What does protein actually do?
Although one of protein’s jobs is as a structural component to form muscles, tendons and our organs, proteins also include:

  • your body’s flag system which binds to harmful pathogens telling your defence system where it needs to put up a fight
  • the mini laboratories in our body that perform chemical reactions working to form new molecules, aid digestion and so much more!
  • Transport and storage: some proteins work like pick-up trucks, binding to small molecules and transporting them around the body to where they are needed.
  • your bodies messenger molecules telling specific parts of your body what they need to do and when

Ok that great, but why make such a big fuss?
Here’s the deal: our bodies cannot make protein, neither will they store protein in the same way that they store fat. Fat is stored as a reserve, just in case it is needed later, but protein is only used if required. Therefore, when we don’t have enough, our body will pull it from our tissues or break down the muscle we already have. To stay healthy, we need to get protein from our diet. There is definitely truth in the term “we are what we eat”.

So how much protein do we need?
If you are now thinking that the way to the toned or muscular body you have always dreamed of is to down a protein shake every hour, think again. As already touched upon, your body cannot store excess protein but instead excretes it as a waste product (creatinine). As to how much protein is too much, studies show that intakes of protein greater than 1.6g/kg BW/day do not further enhance gains in weight-stable trained individuals. Moreover, due to the satiating effect of protein compared with other macronutrients, it is possible that too much protein in a single dose, could displace intakes of other important nutrients (including carbohydrate) and be detrimental to training adaption. There is no magic number I’m afraid, but as a broad guideline, a daily protein intake between 1.3 – 1.7g/kg BW/day is recommended for athletes.

This is not an absolute
As I have pointed out, this is not an absolute, everyone’s body is different. In fact, sports nutrition protein recommendation is now thought to be better expressed on a meal-by-meal, or serving-by-serving basis, rather than daily basis. This approach stems from growing evidence that multiple factors, including per meal protein serving, type, meal pattern; and nutrient timing in relation to our daily routine (such as sleep, training and ingestion of other nutrients) should all be factored in. At the end of the day, the best way to work out how much you need, is to listen to your body! Here are some signs that your body is trying to tell you that you need to consume more protein:

  • You’re always hungry: if you are always hungry try adding a bit more protein. Protein takes longer to digest than carbohydrate and so it fills you up more. If you are hungry all the time, try increasing the protein in your diet by adding some lean meat, fish or a handful of almonds.


  • You’re on a diet: if you are reducing your energy intake (daily calories) your body weight will decrease but your lean body mass may decrease too. By eating more protein or even making sure that you are getting 30g protein with each of your main meals, you will offset the muscle loss whilst staying satisfied for longer.


  • You’re lifting heavy things: the reason we keep mentioning lifting heavy things is because people tend to put exercise in a box (quite literally when it comes to CrossFit). If you work on a building site, doing manual labour all day or even carrying a heavy toddler around, your energy expenditure is going to be higher than if you sit at a desk all day. Add some weight training at the end of the day and the builder’s requirement for protein will be significantly higher than the more sedentary office worker. Resistance training, whether in the form of bicep curls or lifting bags of cement, are both going to increase anabolic rate leading to increased muscle size and strength. Plus, the more you do, the better your body becomes at processing protein. It’s a win/win situation really.


  • You’re a no meat athlete: it is not as easy to get all of the essential amino acids from a vegetarian or vegan diet as it is from animal protein. Having said that, there is research to suggest that too much animal protein is carcinogenic so it’s a bit of a dilemma. The solution: variety. Get as many different types of protein into your diet as possible, from lean meat, legumes and nuts to greens such as spinach and broccoli. If you are a fussy vegetarian/vegan and want to make sure you are having enough protein, try supplementing with a good quality vegan based protein powder.


  • You’re stressed: stress comes in many forms, from a stressful job/home life or loss of a loved one to a broken bone, serious burn or even a sprained ankle. Stress can be catabolic (muscle wasting) for a number of reasons. For example, if you break a bone, you will stop using the muscles around it, and so get rid of it, rather like we do with things we no longer need. Efficient eh?!

So, there you go: next time you find yourself raiding the fridge following an epic workout consider, whether you have had enough protein.

Next week we will discuss the different forms of supplemental protein and what to look for when you are looking to make a purchase.

Feel free to get in touch with any questions or access to references. Questions can also be asked in person at the weekly Lockdown Nutrition Programme meeting.


coach c
Coach C’s Winner BBQ Side Dish
600–700g new potatoes, scrubbed or scraped
4–5 garlic cloves (unpeeled), bashed
3 tablespoons olive oil
About 400g asparagus
225g halloumi
A spritz of lemon juice
Sea salt and freshly ground black pepper
1–2 tablespoons roughly chopped flat-leaf parsley to finish (optional)Preheat the oven to 190°C/Gas 5. Cut the potatoes into similarsized, small chunks. Put them in a large roasting tray with the garlic, add the olive oil and some salt and pepper and toss well. Roast for 30 minutes.
Meanwhile, snap the woody ends from the asparagus and cut the spears into 3–4cm lengths. Cut the halloumi into 2cm cubes.
Take the potatoes from the oven, add the asparagus and halloumi and toss to combine. You don’t want the tray to be too crowded – everything should be in a single layer. Return the tray to the oven for 15 minutes until the asparagus is tender and the cheese is starting to caramelise. Discard the garlic.
Add a generous spritz of lemon juice and toss everything again, then transfer to a serving dish. Scatter with parsley, if using, and some more black pepper. Serve straight away – with wedges of sourdough bread, if you really want to make a meal of it.



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Hello, It’s Sarah here! I don’t know if you’re feeling like me but as much as I love seeing everyone I’m feeling a bit ‘done’ with the endless Zoom quiz’s, so I’ve put together some suggestions of ways you can hang out with your friends and family… without doing a quiz!
  1. Scategories- I played this last night with a group of 12 and it was so much fun and worked really well. If you’re not sure how to play or need a refresh, this article explains it really well
  2. BINGO- play it simply or jazz it up with sound bites and video clips..there’s tons of online generators to make it easy to set up
  3. Dinner Parties- grab a group and your could all make the same dish(s) and enjoy them together. You could even rate each others dinners if you want to get competitive
  4. Murder Mystery Nights- a quick Google will lead you to tons of packs you can download so you and you’re friends can figure out whodunit from the safety of your sofa
  5. Wine/Beer/Cheese or even Protein Shake Tasting.. you could either DIY it or companies like Kask in Bristol will send you the goodies and host night for you on Zoom
  6. Cards Against Humanity- I’m not going to lie this always feels funnier with wine but this article tells you how you can play the classic game online.
  7. Karaoke Night- Grab your hairbrush and one of the millions of you tube karaoke videos you can find and enjoy!
  8. Lip Sync Battle- this one needs a bit of pre-planning but you could dress up, and lip-sync/dance to your fave tune then mark each other on outfits, dance moves, lip-sync quality etc etc.
  9. Bake- Off- Find some friends who like to bake, pick a theme and go wild!
  10. Theme Night- If you want to catch up in something other than PJ’s then give this a go. Pick a theme and dress up to catch up… you could even theme your drinks, snacks and Zoom background.


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GO PLACIDLY amid the noise and the haste, and remember what peace there may be in silence. As far as possible, without surrender, be on good terms with all persons.

Speak your truth quietly and clearly; and listen to others, even to the dull and the ignorant; they too have their story.

Avoid loud and aggressive persons; they are vexatious to the spirit. If you compare yourself with others, you may become vain or bitter, for always there will be greater and lesser persons than yourself.

Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs, for the world is full of trickery. But let this not blind you to what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism.

Be yourself. Especially do not feign affection. Neither be cynical about love; for in the face of all aridity and disenchantment, it is as perennial as the grass.

Take kindly the counsel of the years, gracefully surrendering the things of youth.

Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe no less than the trees and the stars; you have a right to be here.

And whether or not it is clear to you, no doubt the universe is unfolding as it should. Therefore be at peace with God, whatever you conceive Him to be. And whatever your labors and aspirations, in the noisy confusion of life, keep peace in your soul. With all its sham, drudgery and broken dreams, it is still a beautiful world. Be cheerful. Strive to be happy.




inflammation 2
First take your potatoes, peel, boil and mash PROPERLY then season. Add butter if you want mega indulgence.
Now make the white sauce.
Melt 50g of butter in a saucepan with half a chopped onion and 2 crushed garlic cloves cook for 3 mins, add 100g of plain flour and mix. Now slowly add 1 pint of milk bit by bit over a gentle heat keeping it smooth by stiring non stop all the time until the milk is gone. Keep stiring continuously, add half a glass of white wine and a t spoon of mustard and mix, stiring continuously cook for 5 mins.
Add the sauce too your 800g of fish mix. I used waitrose fish pie mix and added some king prawns, any fish will do pretty much. Add some peas to the mix. And put mix in a large oven proof dish.
Now top with the mash nice and rusticly and top with some grated strong cheddar cheese. Cook for 40 mins at 180. Serve with a colourful Panache of vegetables dressed with quality olive oil. Boom!!!!

Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date

We’ve got lots more up our sleeves to keep you guys connected and beat the boredom. Some of the things we have coming up are:

  • Book Club – Tuesdays @ 5.30pm
  • Paint your pet COMPETITION coming soon!
  • Lockdown bake-off – Weekly challenges from around the world for the Nutrition programme members
  • NEAT UP challenge – W/C 04/05/2020
  • The ‘school science’ project challenge
  • Specialist classes – Weightlifting technique @ 5.30pm on Wednesdays,  Banded Bro sesh @ 12pm on Fridays, HSPU 4 week workshop at 8am Tuesday starting 12/05/2020
  • Bi- weekly Quiz with Johno – next one 13/05/2020
  • Weekly ‘Ready Steady cook’ with Charlie @ 6.30pm on Thursdays
If there’s anything else you’d like to see us host, please do get in touch!

Who Wore It Best

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OK so entries were low this week so we’re really scrapping the barrel with Sarah & Ash rocking the same tee…complete with baby moisturizer stains…standards are low, please please send in your twinnings..otherwise expect more of this next week!


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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!