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Lockdown Newsletter – Week 5

Has anyone else forgotten what life before isolation was like? Not worn jeans in forever and forgotten where their hairbrush lives?

We know this week has been really tough for some of you and we want you to know it’s ok to be angry, frustrated and upset but we really hope you’ve found some joy in your week whether it be through one of our sessions or watching TV with a treat or 2.

This week we kicked off the nutrition challenge and we’ve loved your recipes and seeing how much you’ve embraced working towards your goals. Charlie held a great Ready Steady Cook, Book Club kicked off, we held our first Zoom weightlifting sesh and so so so much more!

As always, 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’ve been up to please do get in touch!



Sarah G sent us this poem by Mary Oliver this week and it spoke to us all… we hope you enjoy it as much as we did…

You do not have to become totally zen,
You do not have to use this isolation to make your marriage better,
your body slimmer, your children more creative.
You do not have to “maximize its benefits”
By using this time to work even more,
write the bestselling Corona Diaries,
Or preach the gospel of ZOOM.
You only have to let the soft animal of your body unlearn
everything capitalism has taught you,
(That you are nothing if not productive,
That consumption equals happiness,
That the most important unit is the single self.
That you are at your best when you resemble an efficient machine).
Tell me about your fictions, the ones you’ve been sold,
the ones you sheepishly sell others,
and I will tell you mine.
Meanwhile the world as we know it is crumbling.
Meanwhile the virus is moving over the hills,
suburbs, cities, farms and trailer parks.
Meanwhile The News barks at you, harsh and addicting,
Until the push of the remote leaves a dead quiet behind,
a loneliness that hums as the heart anchors.
Meanwhile a new paradigm is composing itself in our minds,
Could birth at any moment if we clear some space
From the same tired hegemonies.
Remember, you are allowed to be still as the white birch,
Stunned by what you see,
Uselessly shedding your coils of paper skins
Because it gives you something to do.
Meanwhile, on top of everything else you are facing,
Do not let capitalism coopt this moment,
laying its whistles and train tracks across your weary heart.
Even if your life looks nothing like the Sabbath,
Your stress boa-constricting your chest.
Know that your ancy kids, your terror, your shifting moods,
Your need for a drink have every right to be here,
And are no less sacred than a yoga class.
Whoever you are, no matter how broken,
the world still has a place for you, calls to you over and over
announcing your place as legit, as forgiven,
even if you fail and fail and fail again.
remind yourself over and over,
all the swells and storms that run through your long tired body
all have their place here, now in this world.
It is your birthright to be held
deeply, warmly in the family of things,
not one cell left in the cold.



Within your cupboards and fridges lie some amazing medicines. This week I thought I’d discuss my favourite larder essentials that have some amazing health benefits and should definitely be kept in stock during lockdown.

In no particular order…


Legend has it that vampires warded off by garlic. I can’t prove the former but scientific studies have shown this incredible root to be effective against viral, bacterial and parasitic infections amongst some. Its active substances include allicin (anti-viral/bacterial/parasitic), sulphur (for detoxification) and bioflavonoids like quercetin (natures antihistamine) and cyanidin (antioxidant and ant inflammatory). The bad news is that to get the most from garlic it needs to be raw and crushed. The good news is that we are in lockdown so other than breathing all over your loved ones, you can chomp away!

Coconut Oil

Coconut oil contain lauric acid which has been shown in studies to be antibacterial and antimicrobial. Rumour has it that researchers in the Philipines are even looking to study virgin coconut oil as a potential treatment for COVID-19!! It is amazingly versatile and can be used to cook with, in baking, as a cleanser, moisturiser – heck you can even clean your teeth with it! Definitely an ingredient to be nuts about.


Pizza and pasta sauce are the first things that come to mind when you mention oregano but this wonder herb and its primary active component, carvacrol have been shown to be antiviral too! Whether you buy it dried, fresh or as an essential oil, oregano is definitely an ingredient to be adding to recipes when experimenting in the kitchen. Any excuse for an Italian night in!

Apple Cider Vinegar

This kitchen staple isn’t just kept for salad dressings…

Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid which is the active ingredient believed to be partly responsible for its health benefits. Unfiltered ACV also contains a mucky substance called ‘mother’ which is essentially a bundle of protein, enzymes and friendly bacteria. This makes it a great pre-meal digestive aid.

Although not antiviral, ACV is antibacterial and antifungal. It works as a great disinfectant, window cleaner, facewash/toner and food preservative. It can be used for cleaning, washing hair, preserving food, improving skin tone. Studies have shown that consuming vinegar along with a high carb meal increased feeling of fullness and consumed after a meal can improve insulin sensitivity. If you’re keen to start incorporating ACV into your diet, start small. At the end of the day ACV is an acid and too much could leave you feeling a little nauseous.


This amazing spice has been used in India for thousands of years for its medicinal properties.
The main active ingredient in turmeric is curcumin which exhibits powerful anti-inflammatory effects which could be especially useful in supporting low-level, chronic inflammation such as heart disease, cancer, metabolic syndrome and Alzheimer’s. In order to see the full effect of turmeric, a higher dose supplement would be advised however that’s not to say that we can’t use it in cooking to take advantage of its health benefits. Turmeric is fat soluble so is best taken with a fat containing meal and a crack of black pepper as piperine, its active ingredient, can support the absorption of curcumin by 2000%!

Why not take advantage of this wonder spice in a Turmeric Latte?

Turmeric Latte Recipe


250ml Coconut Milk
1 tsp ground turmeric
1 tsp cinnamon
1 tsp coconut oil
Grind of black pepper


Pop all the ingredients into a blender and whizz.
Pour into a mug and enjoy!



Missing lifting? Dreaming of a barbell? Wandering if you’ll ever remeber how to snatch? Then we have the class for you!

All you need is a Barbell or something similar shaped think broom handle, PVC pipe, hoover nozzle, wrapping paper roll.. whatever you can find! No weights needed!

The class will be technique and mobility focused, let’s go back to the box with better technique, balance and flexibility.

We’ll be alternating weekly between Snatch and Clean+Jerk.



We were blown away by all you entries and we really enjoyed seeing them, from the countless bottles of Gin, getting the whole family involved and seeing how creative you can all be. You guys are amazing!!! The winners were as follows:

Kate Phillips and family or the colourful and entertaining entry!
Sarah Godsell we loved Howard the cat making a guest appearance!

Tom Augustyn and his pink flamingo!

We hope you enjoyed your chocs!



We aren’t Covid-19 lying down and where there is challenge there is opportunity! An opportunity to help people who are without a community like Valesco to support them through this time; An opportunity to invest in the bigger, brighter future of Valesco! So, we’re taking Valesco Online to a wider community.  The Online membership is available now and includes:

– 20 love coached Zoom classes each week

– 3 Yoga classes each week

– Nutrition support, guidance and information

–  Access to 1-2-1’s with coaches

– Social events & Challenges

– HomeWOD with demo videos

The added benefits coming soon are:

– Accountability coaching

– A ‘Members only’ area on the website (currently in development)

AND when all this is over all the benefits of ‘Valesco Online’ will still be available to our members as part of the existing membership!! Cant get to the gym one day…? No worries, jump into a Zoom class.  Going on holiday but still want to train…?  Do the daily HomeWOD!  We are delighted to be providing our members an online training platform whilst we are closed and are excited about growing the Valesco community through our Online programme. The future of what this might lead to for Valesco, and all its members, is really exciting for everyone!



Some of you may recognise the very lovely Julia, who left us for Spain a little while ago. She writes a brilliantly uplifting blog that we think might really resonate with some of you…and her dancing is amazing, Grab a brew and click here to enjoy



Ready, Steady, Coooook- Coach C’s Easy Spaghetti Carbonara

Pop a big sauce pan of water on the stove. Bring to the boil and add enough spaghetti for the amount of people you’re cooking for.
Whilst doing that, slice up a packet of bacon medallions and fry in a little fry light or olive oil until cooked and a little crispy, at this point add what ever veg you have such as sliced mushrooms or, diced Courgettes, anything is good. Then cook them for a few mins.
Glaze the pan with about half a glass of white wine, whatever you have open will work.
Then add about the same amount of cream as you added wine, you could always use low fat creme fraiche or quark as an alternative.
Heat your cream, but don’t boil. Then mix in whatever chopped fresh herbs you have and serve with Parmesan cheese and black pepper on top.
Your could have nice little salad on the side with balsamic vinegar and a glass of something nice!


6WK ldnp

Our 6 week Lockdown Nutrition Programme kicked off this week and we’ve loved every moment of it. We’ve all set our individual goals, whether it be to loose some fluff, make some gains or, just eat well during lockdown. We have lots of recipes shared, some great food hacks, lots of snack ideas.

We set our first culinary challenge and have seen lots of you making Spanish Pisto and Pan Rustico. Viki has shared knowledge bombs on how to reduce inflammation,

We also held our first Zoom check-in where we talked all things macro and calorie related. We shared eating habits and discussed our eating habits and how we create good ones and tips on how to avoid cravings!

We’re really excited to keep sharing knowledge and having lots of foodie fun with you all over the next few weeks!


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 – Tuesday 5.30pm
  • Paint your pet
  • Lockdown bake-off
  • Step count challenge
  • The ‘school science’ project challenge
  • Specialist classes – DU workshop, Weightlifting technique class (Wednesday 5.30), Mobility classes and a Banded Bro sesh (Friday 12pm)
  • Bi- weekly Quiz
  • Weekly ‘Ready Steady cook’ with Charlie – Thursday 6.30pm
If there’s anything else you’d like to see us host, please do get in touch!

Who Wore It Best


When you get dressed up for your home gym and your partner steels your look! Laura and Amy are twinning for their HomeWod… if you’ve been twinning with your isolation buddies send us your pics!


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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!