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Welcome to issue number 13 of the lockdown special!

This week we’ve had sunshine, thunder storms and everything in between. With restrictions easing it really feels like we’re heading into a new world which is exciting, scary, brings hope and brings new worry’s all at the same time. Even though things are changing we want you all to know we are very much still here for you all so please please please reach out if you’d like to chat/vent/cry or do all three at the same time!

This week, we’ve got an update on our plans following last weeks announcement, lockdown contemplation and a cheeky gun show! 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’ve been up to please do get in touch!

What's next for Valesco?

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Further to our announcement last Monday we want to provide a little more clarity and some reassurance for our members around our decision to de-affiliate from Crossfit. We know for some our decision will have little impact, for others it will have caused shock and sadness, and lots of people will be somewhere between the 2.
In terms of the day to day very little will change at Valesco except a change of name. We will still be Valesco, We will still be a functional fitness gym anchored in our community. We will train in the same way; we will still do the same competitions; we will still socialise and celebrate together; we will still be the gym you know and love. Just with a new name!
The decision to de-affiliate was absolutely the right decision as we didn’t feel we could stay aligned to a brand with a CEO and owner who no longer fully represented us and our morals and we do not feel that Greg Glassman stepping down as CEO is a significant enough step towards inclusion and diversity for us to reconsider our decision. But, it was a decision made with a great deal of sadness. We have an affinity with Crossfit and believe wholeheartedly in what it set out to achieve. Crossfit is the reason Valesco exists. CrossFit helped shape our community and ethos. CrossFit has changed the fitness industry, for the better, in countless ways. And for the most part it is still a great brand with important messages and ideals. Greg Glassman founded Crossfit in the belief that ” it provides an elegant solution to the problem of chronic disease ravaging our world today” and he is passionately focused on that message and its implications and we hope that Crossfit continues to fight the good fight, As we will continue to do only along side them and not with them. Affiliated or not, our goals remain the same. We are still part of the functional fitness movement that can and will change the lives of those who want to improve their health and a sport that will continue to push the boundaries of what is possible. This is not a ‘them’ and ‘us’ scenario and we hold no judgement of any Crossfit box that chooses to stay with the brand. We believe that all affiliate owners will do what they feel is best for their community and if that means staying then we have absolute respect for that. Now is not a time for division or judgement. It is a time to listen and understand. It is a time to support and lift each other up.
Over the coming weeks you will see and hear of the changes we will be making and we are excited about the possibilities of what opportunities lie ahead.
The process of de-affiliating needs to be done in such a way that we don’t negatively impact the day to day running of the gym. Maintaining a gym with high standards, continuity and support to our members is our number one priority and as such we will proceed with the de-affiliation as we see fit. We won’t bore you with the finer details but as and when we reach significant milestones we will let you know.
Keep your fingers crossed for good news from Boris Johnson so that we can set out on that road to reopening!
We want to thank you all for your unwavering support over the past 3 months. It is not a time we will be in a hurry to re-live (ever) but it has shown us just how special our community is and how lucky we are to have each and every one of you. The love and support we have had from you has been incredible and I know for certain it is not common place. You are a truly unique group of humans and we promise to do everything in our power to make Valesco the best it can possibly be.

Self check in...How are you feeling?

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Take a few minutes for you and make some changes if your battery is low!

Winning in lockdown

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The fabulous Leila & Kat took part in the WOD proof rowing challenge a few weeks ago. This online comp involved 5 rowing workouts (rather them than me!) from a 2k time trial to death by calories.

The did amazingly, and Team Valesco came second! We’re so proud of you both!

The burpees are coming....

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Are 5190 burpees in a day possible?
How many protein bars will they eat in a day?
Will there be tears?

So many questions, but one things for sure on Wednesday 24th June, Ellie, Leila & Amy will be showing us how it’s done!

They’ll be doing the burpees outside the gym with 3 additional mats, so if you want to join for a burpee or 2 you can! There will also be a Zoom link so you can watch (heckle!) from the comfort of your sofas!

Nutrition with Viki- Protein Supplementation, Casein Protein

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Last week I talked about the power of protein. As promised, this week I am going to start explaining a little more about the types of protein you can supplement with, their benefits and of course any possible negative points too.

In no particular order…

Casein Protein

What is it?

Milk contains two types of protein: whey and casein. Both are complete sources of the essential amino acids your body needs for growth and repair as well as other bioactive compounds which may contribute to other positive health benefits. Whey is quickly absorbed and is therefore popularly used as a fast absorbing protein supplement. Casein, the lesser known of the two, is more slowly absorbed by the gut. This means it feeds your cells with essential amino acids at a low level over a longer period of time.

The beauty of casein is that it can help your body to make protein during times when it might be breaking down its own muscles; such as when you haven’t eaten for a long time or when you are asleep. For this reason, it is most often taken before bed in order to help with recovery during sleep. This makes it a great option if you are someone who trains in the evening.

There are also two forms of casein protein so if you are looking to use it as a supplement, make sure you check the label:

Casein Hydrolysate – pre-digested so more rapidly absorbed
Micellar casein – most popular and digested slowly

A standard 30g (approx.) scoop contains roughly 24g protein, 3 grams of carbs (which help our muscles to absorb amino acids) and 1g fat. Depending on the source it is derived, it may contain other beneficial micronutrients such as calcium and have antibacterial and antioxidant effects. However, the main reason to use it, is to enhance long-term muscle mass by reducing protein breakdown. Muscle breakdown happens to all of us on a daily basis when our bodies are low on energy. It is further accelerated during exercise – particularly resistance type training, weight loss and as we age.

So, lots of positives to be had!

But is there a negative side to casein?

Casein is derived from cows milk, so it slightly depends on your personal ethics. The product you buy will certainly reflect the money you spend.

Some people are allergic to casein or intolerant to lactose which can be found in trace amounts. If you have any underlying kidney or liver dysfunction, check with your doctor before supplementing as it could put additional stress on these organs.

Do I have to take it as a supplement to have it in my diet?

No. You can get plenty of casein from natural dairy products: milk, yogurt and cheese are all high sources. Consuming it as a powder simply provides the protein in isolation. If you can’t have dairy or are vegan by choice, there is no equivalent product. That said, if you are using a vegan protein powder blend, it is naturally going to be more slowly digested than whey, so may act similarly to casein providing it contains all of the essential amino acids.

If you think adding casein as a supplement to your diet would be beneficial, look for a product that is 100% organic, derived from grass fed cows and is non-GM and hormone free. You want to ensure that the product is taking is clean, has no added hormones or antibiotics and be happy in the knowledge that the cows who produced the dairy in the first place have been treated well.

I like Pink Sun Organic Casein Protein and The Organic Protein Company who are both small, reputable company’s and care about the products they make.

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.

If I can stop on heart from breaking, Emily Dickinson


If I can stop one heart from breaking,
I shall not live in vain;
If I can ease one life the aching,
Or cool one pain,
Or help one fainting robin
Unto his nest again,
I shall not live in vain


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Lockdown contemplation

Hey guys, hope you’re all well and looking forward to seeing my massive biceps face to face real soon.
So I just wanted to share with you a contemplation I’ve had. I was sat there the other day thinking about lockdown in general and I realised a few things. One is that picking up the phone is always better than messaging as massages can be misinterpreted and you can really say what you want to say and get your point across over the phone, not as well as face to face but more than messaging.
It also means more to the other person and you can listen to how they are too. It’s really not any harder once you get in the habit and I find it much more rewarding and it makes things happen that wouldn’t have done through messaging.
Another one is how I’ve enjoyed noticing  and identifying all of the birds that surround where I live. I’ve always been fascinated by birds, and so many amazing birds including birds of prey are right outside my door or in my garden.
You must make a little time for things you love, they don’t have to cost anything but it’s important to be grateful and enjoy the natural world when things get busy and we can get lost in the fast flow of life.
And lastly I’d like to thank you all sincerely for helping me through lock down by enabling me to still do the job I love and see you all over Zoom or on the socials.
Its also inspired me to push forward with my own fitness and develop as a coach too. You guys are everything and I can’t wait to get back to making Valesco an even better community fitness facility.
I’ll shut up now. Coach C

Tasty spinach and chick pea curry

First fry 2 large diced onions, 2 cloves of chopped garlic and half a thumb of chopped ginger in some butter or olive oil until brown.
Then add 1 t-spoon of crushed coriander seeds, half t-spoon of ground cumin, half t-spoon of ground turmeric, half t-spoon of ground garam masala, 1 t-spoon of black onion seeds and half t-spoon of chili powder. Mix thoroughly and add 3 table spoons of tomato puree mix again.
Turn heat back on and add 2 tins of chick peas and 1 tin of chopped tomatoes and 1 mug of water, add seasoning and cook down for 25-30 mins on a medium heat.
Add all the spinach and cook out for 3 mins. Serve with white rice and some yogurt and fresh coriander.
Yum! X

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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And we’re back with this cracker…Simon & Charlie giving us a gun show on a sunny day! Who’s going to give them a run for their money 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!