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Lockdown Newsletter – Week 1

While times are so uncertain and lets be honest a bit scary, we’ll be sending you more regular newsletters. We’ll include recipes, training ideas, things from the web that are entertaining us and things that are making our quarantine more bearable!

Our community is what makes Valesco such a special place and we want these newsletters to be about you guys so, if you’d like to write a section, share a funny vid or show us what you’re up to then please do email us .

There are currently so many things happening that we can’t control so our goal is to focus on things we can, let go of what we can’t and have some fun wherever possible.

Boredom Busting Tips

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If you’ve done all the HomeWods, cleaned the kitchen 100000 times and completed Netflix, then this online resource could be for you. Click here for tons of ideas to keep yourself free of boredom!

Tips for surviving WFH with your partner/housemates...

pandemic pic 1

We’ve found setting some ground rules really help! Here’s some suggestions!

  1. Thou shalt shop local wherever possible
  2. Perform one form of exercise a day (at least!)
  3. Worldly affairs shall be restricted- News reading is only permitted between the house of 7.00-8.30 and 17.00-18.00
  4. Thou shalt vacate the House at least once a day
  5. What thou maketh messy, thou shalt also tidy (plus extra tidiness)
  6. Work emails shall not be read after 19.00
  7. Daily Toil (paid) shall start no later than 9.00am
  8. No pajamas between the House of 9.30 and 18.30
  9. Call or correspond with a loved on (or more) every day
  10. Drink ye not all the booze

Coach's Challenge

baby leo

Sadly the challenge isn’t to snuggle Leo but we couldn’t find a pic of all the coaches together and Leo is our fave team member anyway!

Sooo each day a Coach will post a challenge for you all, they will last around a minuite and we’ll post them on Facebook/Instagram.

You’ll be able to post your results under the video and you get extra virtual points for pics and vids!

We can’t wait to see you guys in action.

Successorize with Stew

stew

The year is 2020. A virus named after a beer is taking over the world. People have been quarantined and are being forced to stay in isolation for months…..

This sounds like a film, but unfortunately it is the reality we all find ourselves in.

However. Fear not, there are loads of successories we can be working on to get the most out of our ‘downtime’. How often have you found yourself saying ‘ I really should work on that..’,  ‘ this is a real weakness’, ‘I’m sh*t at this’. Well good news! Now is the time. The list is endless, but you could work on your balance, core strength, handstands, push ups, mobility, double unders.

Most people do not enjoy things they are rubbish at. This is a fact of life. It is human nature. Unfortunately, in order to get better at something, you have to practice. It doesn’t have to make you miserable though. This is very important. Make it fun and achievable. Challenge a friend to do it with you.

So, here is my challenge to you:

Pick one thing you want to get better at. Set yourself the task of working on it for a month. Be realistic, and consistent! 5-10 minutes. 2-3 times a week is great, but not if you only manage it for a week. Once a week for 5 minutes is better than no minutes. Do bear in mind that you will only get out what you put in though.

Feel free to contact me, or any of the other coaches for specifics.

Stew x’

Valesco-CrossFit-02

Valesco-CrossFit-02

CHARLIES CORNER

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Ready, Steady, Coooook!

We love food, we love a challenge and we love you guys!

So, if you’ve got some random things in your cupboards that you’re struggling to make a meal from, post a max of 3 ingredients in the Facebook group and we’ll come together to help you with some inspiration.

As a chef in a former life Coach C will be leading the charge but please do all contribute if you have any ideas. All recipes, suggestions and inspiration are welcome!

And get ready for Ready Steady LIVE FEED Cooooooook!

Will it be red peepers or green tomato’s?

Anthony (aka Tony's) Basic Mediterranean Tomato Sauce

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A versatile, super-easy to make basic sauce. It can be pimped up (or ‘meafed up’ – as Peanut would say..) to suit your taste or available ingredients!

 

We generally have some of this cooked and in the fridge most of the time as a ‘go-to’ lunch or quick teas (that’s an evening meal if you’re posh). It keeps well and can also be frozen. We tend to have it as it is or pimped up with bacon or chorizo. Served with either rice or pasta alongside a whacking (massive) salad (mixed leaves, grated carrot, sliced onion and a balsamic vinegar/olive oil dressing –  1 TBS of each mixed together).

 

You can use this sauce to create other meal options. For example, it works well as an accompaniment to meat, like pork steak, chicken breast, meatballs or even halloumi. We also regularly use it as a brunch option with a poached egg plonked on top of the sauce and rice!

Serves 4

Protein (g)

Fat (g)

Carbs (g)

Calories

olive oil

1 TBS

0

14

0

120

garlic

3 cloves

0

0

3

12

small chilli fresh or flakes (optional)

small pinch

0

0

0

0

tinned tomatoes

2 x 400g tins

11

1.6

32

200

tomato pure

25g (1 TBS)

1.1

0

4

25

dried mixed (Mediterranean) herbs (and feel free to add any fresh herbs you have, parlsey, rosemary, thyme, oregano etc.)

1 x TSP

0

0

0

0

12.1

15.6

39

357

Divided by 4 to get per person

3

4

10

89

Pimp it Up Options:

bacon

100g (serves 4)

14

21

1

249

chorizo

60g (serves 4)

14

22

0.6

259

Cheese (e.g. parmesan or cheddar)

15g (per person)

3.5

4.5

0

60

Method

  1. Olive oil into a saucepan or casserole dish on a moderate heat (if you are pimping up then put your chorizo/bacon in now and fry off for a few minutes)

  2. Add chopped garlic and fry gently for a minute (taking care not to brown or burn the garlic, also add a few flakes of chilli or a chopped fresh chilli here if you want a slightly spicy option)

  3. Add both tins of tomatoes, the tomato puree, and the mixed herbs

  4. Season with salt and pepper to taste

  5. Stir well and reduce to heat to a gentle simmer and cook for 15 mins

  6. Add it to cooked rice, pasta or quinoa and grate some cheese on top!

Team-Valesco

Until Next Time, Big Love Team Valesco xxx

Save The Date

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
  • Paint your pet
  • Lockdown bake-off
  • Step count challenge
  • The ‘school science’ project challenge
  • Specialist classes – DU workshop, Weightlifting technique class, Mobility classes and a Banded Bro sesh
  • Bi- weekly Quiz – next quiz night 08/03/2020
  • Weekly ‘Ready Steady cook’ with Charlie
If there’s anything else you’d like to see us host, please do get in touch!

Who Wore It Best

who wore it pink

You look so good guys! Let’s keep this going while we’re on quarantine… send us pics of you twinning with your pets, partners or on Facetime!

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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!

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