LOCKDOWN NEWS: EDITION 15
Welcome to issue number 15 of the lockdown special!
This is the penultimate lockdown newsletter and who would have thought 15 weeks later we’d still be in lockdown?! But, we’ve got through it, together, and we’re so grateful and proud of our community and we can’t wait until we can see all your beautiful faces and for the next phase of Valesco.
Outdoor classes are COMING, all the info and timetable will be released on Tuesday so keep your eye out for the details. We CANNOT WAIT!
This week, we’ve got another win for team Valesco, lockdown lessons and Charlie’s fool proof pesto recipe!! If you’d like to contribute to the Newsletter…whether it be an article, something you’ve found useful or just want to let us know what you’vie been up to please do get in touch!
A NEW NAME, A NEW LOGO, A NEW EXCITING CHAPTER
We’ve had so much amazing feedback about our new logo and name and we’re so glad you like it as much as we do! Our coach’s have brand new Valesco Fitness Collective tees ready for when we re-open. We’ve also got some new signage on the way! We can’t wait for you all to see it!
LEILA AND KAT TAKE THE WIN
Not content with competing in one competition, Leila and Kat took on the Bay games. This is an online competition from Australia, competing against teams from all over the world.
They completed 5 WODs and the only kit they needed was a 15kg Rucksack!
After a stirling performance, they only went and WON!
Their prize is normally flights to Australia, but with an entry into next years comp guaranteed they’re hopeful for a trip in 2021!
BOOZE: THE GOOD, THE BAD AND THE UGLY
With pubs opening up this week, we know some of you will be really excited to have a couple of pints. As part of the Lockdown nutrition challenge, we had a really interesting session on alcohol and whilst we would never tell you to not enjoy yourselves, too much fun can be a bad thing!
If you’d like to watch the chat, you can view it here, Password: 3y=*?Rk4
If you’re planning on going to the pub, enjoy yourself, stay safe and take it steady!
GET YOUR FRIENDS AND FAMILY INVOLVED
Have your friends and family become more interested in your training since Lockdown?
Have they been joining you on HomeWODs and want to keep it up once they gym re-opens?
Know anyone who’s desperate to join us?
Then we have an amazing intro offer for you to pass onto them. Everything they need to know is here and please do let us know if you/they have any questions!
THEY DID IT!!
How many protein bars will they eat in a day? No idea but around 8737783 ice lollys!
Will there be tears? Only the day after!
On the hottest day of thegh year our faveourite completed 1730 burpees EACH in 7 hours and 31 minutese. A massive thank you to everyone who came down with ice lollies, snacks & bubbles, who joined us for some burpees, who zoomed in and sent messages of encouragement and congratulations! It was heart warming to see so many of you and having seen a few of you in the flesh (real humans ) we are even more excited about starting outside classes in just over a weeks time (06/07/2020).
Thank you, once again, from the very bottom of our hearts for everything you all are and do – we know we are truly blessed to have you
NUTRITION WITH VIKI-PROTEIN SUPPLEMENTION, COLLAGEN THE 411|
This week I will be discussing, what in my mind is one of the unsung heroes of the supplemental protein world.
What is it?
Collagen is the most abundant protein in our body, accounting for around one third of the body’s protein composition. It is a fundamental component of connective tissues: tendons, ligaments, muscles as well as your skin; working to provide structure and strength.
Our bodies’ have the ability to make collagen however a direct helping hand can be really beneficial. If pork skin or bone broth isn’t for you (we’ll talk a little bit more about these shortly), a supplement form may be for you.
Collagen – the 411
There are 16 types of collagen with the 4 main types being:
Type I: 90% of collagen. Made of densely packed fibres providing structure to skin, bones, tendons, fibrous cartilage, connective tissue and even our teeth!
Type II: More loosely packed fibres; found in elastic cartilage for cushioning our joints.
Type III: Supports the structure of muscles, organs and arteries.
Type IV: Helps with filtration; found in the skin.
As we age our body produces less, lower-quality collagen. Added to this, our western lifestyles: sugar and refined carbohydrates, smoking and sunbeds/excessive sun exposure, can be detrimental to collagen. This is why our skin gets less firm and supple over time.
Before making collagen, our body first makes procollagen which is made up of glycine and proline (amino acids) with the help of vitamin C and copper.
You can help by consuming these nutrients:
Vit C: citrus fruit, peppers and strawberries
Proline: egg whites, wheat germ, dairy, cabbage, asparagus and mushrooms
Glycine: animal skin (pork, chicken), gelatine and general good quality protein
Copper: organ meats, sesame seeds, cocoa powder, cashews, lentils
Foods such as bone broth (if you haven’t heard of this trend, its literally broth made from boiling down animal bones and has some incredible health benefits, especially for its collagen content), gelatine (there’s an excuse to eat gummy bears) and animal skin (I’d like to try and support eating pork scratchings but I can’t do it I’m afraid) are all direct forms of collagen although debate is out as to whether eating these foods translates into increased levels in your body as they are broken down into their amino acid building blocks before being reassembled to where they are needed.
Collagen Supplementation – is it for me?
MAJOR SIDE NOTE: Collagen supplementation is made from animal bones. It is therefore neither vegan nor vegetarian and it would be best to focus on eating foods rich in collagen building blocks mentioned earlier. There are also some great plant-based supplements to support collagen formation.
If you are happy to consume animal-based products, Collagen may be for you. Two types have gained popularity: hydrolysed collagen and gelatine. Both have already broken the large collagen protein into smaller peptides, which are more easily absorbed by the body.
Unlike whey protein (discussed last week) there isn’t a huge amount of research on collagen supplementation however the studies that there are show a broad range of benefits:
- Support increased muscle mass when strength training
- Rehabilitation from post-traumatic osteoarthritis
- Improvements in skin appearance and elasticity
- Reduction in joint pain to support physical activity
- Reduction of bone loss when combined with calcium supplementation in women
- To promote heart health and reduce the risk of heart-related conditions
- Increase strength or hair and nails
- Improve intestinal permeability aka leaky gut syndrome
Collagen peptides come in a powder that can be blended into smoothies or can be mixed into soups and food without effecting the taste or texture.
Gelatine creates a gel like consistency and can be used to make homemade jelly or gummies (I wasn’t joking before when I mentioned gummy bears).
If you are keen to take advantage of supplemental collagen, make sure you invest in a good quality product from a reputable company. At the end of the day you are looking at consuming a product make from ground down animal bones be it pig, bovine or even marine/fish. Therefore, look for a product that is organic, grass-fed (if bovine) and preferably British (those air-miles count). We like: Garden of life Grass-Fed Collagen, Planet Paleo Organic Collagen Powder (marine and bovine both available), Planet Paleo Organic Gelatine, Pure Marine Collagen. A suggested serving per day is between 6-12g although make sure to read the directions first or talk to a nutritional practitioner.
There we have it: Collagen – the 411.
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.
Hi everyone, it’s Sarah here! As lockdown eases I’ve been feeling all reflective so thought I’d put together a list of things I’ve learnt in lockdown
- HOW TO MAKE OUR OWN FUN- whether it be turning my living room into a festival site, or creating an indoor soft play out of cushions, I’ve really learnt how to be creative and think of ways to have fun at home, without spending tons!
- FRIENDS AND FAMILY FIRST- All I’ve cared about throughout lockdown is spending time with my friends and family. It’s made me appreciate them more than ever and taught me just how important the people in my life are.
- THE GREAT OUTDOORS- I’ve loved my daily walks, exploring new areas and noticing new things. I would never have just gone for a walk around my area without the excuse of buying a coffee or popping to the shops and it’s really taught me how much fun it can be to just explore.
- THE IMPORTANCE OF CONNECTION- whether it’s online, on the phone or over a text staying connected to people is what really keeps me going.
- COOKING- it has been so much fun learning to cook different things and get more creative in the kitchen. I’d always eat out or order a deliveroo if I wanted a treat but I’ve loved having to make it myself.
- ANYTHING CAN BE A WEIGHT – plant pot, pet, bag of sand, there really is no excuse not to train and I am capable of doing it on my own and holding myself accountable.
- SOCIAL MEDIA- can be fun but actually can be harmful. I’ve learnt to reduce my time on social media and I feel SO much better for it!
- SLOWING DOWN- not having to rush around to get places, going at the pace of the day and really noticing what’s around me has been so so nice and I hope to keep this going as lockdown eases.
- QUIZES- quizzes are fun, I’ve got quite good at them.. I might not do one for a while though!
- HOME – I love my home, I’ve spent time making it a cosy sanctuary and a place I want to hang out in. I’ve learnt it’s ok to just stay home and enjoy it either on my own or with my friends and family!
Coach C's Homemade Pesto dressing
Until Next Time, Big Love Team Valesco xxx
Save The Date
SAVE THE DATE ISOLATION STYLE
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
- 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
- Weekly ‘Ready Steady cook’ with Charlie @ 6.30pm on Thursdays
Who Wore It Best
Submissions have been low this week, so here’s a throwback to one of our favorite lockdown WWIB!